{"id":3179,"date":"2021-07-23T10:03:13","date_gmt":"2021-07-23T10:03:13","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=3179"},"modified":"2021-07-22T21:22:57","modified_gmt":"2021-07-22T21:22:57","slug":"sommertraening-i-baghaven","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=3179","title":{"rendered":"Sommertr\u00e6ning i baghaven"},"content":{"rendered":"

N\u00e5r det bliver sommerferie bliver det ofte ogs\u00e5 tid for en opbrydning i den almindelige tr\u00e6ningsrutine for mit vedkommende. Dels fordi noget af ferien bliver spenderet andetsteds end hjemme, v\u00e6k fra motionsrummet, men ogs\u00e5 fordi dagens oplevelser og g\u00f8rem\u00e5l kan rykke ved den tid, der er til r\u00e5dighed til motion. Endelig tr\u00e6nger jeg ind imellem til at udf\u00f8re nogle andre tr\u00e6ningsrutiner end de s\u00e6dvanlige.<\/p>\n

Nedenfor f\u00f8lger et eksempel p\u00e5 et kort, effektivt program for styrke og eksplosivitet, jeg kan tage i brug, n\u00e5r jeg har en dag, hvor jeg har masser af energi, men ikke meget tid til motion. Det rammer ben, bryst, skuldre og core, og best\u00e5r af 3 \u00f8velser, der k\u00f8res i 5-6 runder. \u00d8velserne er ikke for begyndere.<\/p>\n

Box-jumps p\u00e5 stablede cementblokke<\/strong><\/p>\n

\"\"<\/p>\n

Box-jumps, er en plyometrisk \u00f8velse, der tr\u00e6ner den eksplosive styrke af b\u00e5de for- og bagl\u00e5r samt balder. \u00d8velsen udf\u00f8res ved at man st\u00e5r med samlede ben foran en boks, man kan er i stand til at hoppe op p\u00e5 ved at tage afs\u00e6t efter man er g\u00e5et et stykke ned i kn\u00e6. Hop op p\u00e5 boksen med samlede ben, og tr\u00e6d eller hop derefter ned igen. 10 gentagelser inden n\u00e6ste \u00f8velse.<\/p>\n

Eksplosive armb\u00f8jninger p\u00e5 betonklodser<\/strong><\/p>\n

\"\"<\/p>\n

Disse armb\u00f8jninger laves med h\u00e6nderne p\u00e5 et h\u00e6vet plateau s\u00e5 det er muligt at komme lidt dybere ned end ved almindelige armb\u00f8jninger. Armb\u00f8jningerne laves med s\u00e5 hurtige gentagelser som muligt i ordentlig form, med s\u00e6rligt fokus p\u00e5 et en eksplosiv bev\u00e6gelse n\u00e5r kroppen presses opad. 20 gentagelser inden n\u00e6ste \u00f8velse.<\/p>\n

Rollouts<\/strong><\/p>\n

\"\"<\/p>\n

Denne \u00f8velse kr\u00e6ver et mave-hjul (ab-wheel\/ab-roller) og udf\u00f8res til forskel fra de to foreg\u00e5ende \u00f8velser ikke eksplosivt, men roligt og kontrolleret. St\u00e5ende p\u00e5 kn\u00e6 med et fast greb p\u00e5 mave-hjulet p\u00e5 jorden foran sig rulles fremad s\u00e5 overkroppen f\u00f8lger med. Herefter tr\u00e6kkes kroppen tilbage igen mod udgangspunktet ind til belastningen i maveregionen aftager. 10 gentagelser, herefter en kort pause inden n\u00e6ste runde.<\/p>\n

 <\/p>\n

God sommertr\u00e6ning!<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00e5r det bliver sommerferie bliver det ofte ogs\u00e5 tid for en opbrydning i den almindelige tr\u00e6ningsrutine for mit vedkommende. Dels fordi noget af ferien bliver […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":3186,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5],"tags":[416,415,406,408,407,510,322,414,410],"class_list":["post-3179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-ab-roller","tag-ab-wheel","tag-armboejninger","tag-armstraekkere","tag-armstraekninger","tag-box-jump","tag-eksplosiv-styrke","tag-mave","tag-sommertraening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2021\/07\/IMG_20210722_182914-scaled.jpg?fit=2560%2C1920&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-Ph","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/3179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3179"}],"version-history":[{"count":3,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/3179\/revisions"}],"predecessor-version":[{"id":3185,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/3179\/revisions\/3185"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/3186"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}