{"id":90,"date":"2017-01-08T09:38:27","date_gmt":"2017-01-08T09:38:27","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=90"},"modified":"2022-01-09T17:39:29","modified_gmt":"2022-01-09T17:39:29","slug":"cirkeltraening","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=90","title":{"rendered":"Cirkeltr\u00e6ning med Mark Mcilyar"},"content":{"rendered":"

Forleden st\u00f8dte jeg p\u00e5 en \u00f8velsesvideo p\u00e5 Youtube: Military Workout For Seniors – With US Marines & Mark Mcilyar<\/em>, som jeg synes s\u00e5 interessant ud.<\/p>\n

Mark Mcilyar\u00a0er frontfiguren for en fitnessenterprise ben\u00e6vnt Abs After 40<\/em>. I\u00a0videoklippet reklamerer han ogs\u00e5 lidt for sin forretning, men det kan man snildt springe over. Gennemgangen af \u00f8velsen starter ca. 45 sekunder inde i videoen.<\/p>\n

Jeg bed m\u00e6rke i, at p\u00e5 trods af, at\u00a0en l\u00f8jtnant fra\u00a0US Marines deltager i demonstration af \u00f8velsen, s\u00e5 virker den ikke uoverkommelig for personer, der har fuld bev\u00e6gelighed i kroppen.<\/p>\n

Der er tale om et cirkeltr\u00e6ningsprogram best\u00e5ende af 4 \u00f8velser: 1) armb\u00f8jninger, 2) “knee touch” mountain climbers, 3) spr\u00e6llem\u00e6nd & 4) lunges.<\/p>\n

For hver \u00f8velse udf\u00f8res 10 gentagelser, og der\u00a0gennemf\u00f8res 2 cirkler efterfulgt af en pause, hvorefter der atter k\u00f8res to cirkler\u00a0efterfulgt af en pause,\u00a0etc.<\/p>\n

De 4 \u00f8velser:<\/h3>\n

Armb\u00f8jninger:<\/h3>\n

Denne velkendte \u00f8velse, ogs\u00e5 kaldet armstr\u00e6kninger, er nok den mest velkendte m\u00e5de at tr\u00e6ne overkroppen p\u00e5. Udgangspositionen er maveliggende med h\u00e5ndfladerne i gulvet i skulderbreddes afstand. Herfra presses kroppen op ved at str\u00e6kke armene mens kroppen er sp\u00e6ndt og udstrakt. Herefter returneres ved at b\u00f8je armene ind til brystkassen er t\u00e6t p\u00e5 gulvet. Hvis armene holdes t\u00e6t ind til kroppen \u00f8ges belastningen p\u00e5 triceps p\u00e5 bagsiden af overarmen, mens hvis de peger udad \u00f8ges belastningen p\u00e5 brystmuskulaturen. Hvis det ikke er muligt at lave 10 gentagelser af regul\u00e6re armb\u00f8jninger, kan st\u00f8tte p\u00e5 kn\u00e6ene i stedet for f\u00f8dderne.<\/p>\n

Knee touch Mountain Climbers:<\/h3>\n

Jeg kender desv\u00e6rre ikke en pr\u00e6cis dansk betegnelse for denne \u00f8velse, men det er en variant af Mountain Climbers. Udgangspunktet for\u00a0\u00f8velsen er afslutningen p\u00e5 den sidste armb\u00f8jning fra foreg\u00e5ende \u00f8velse. Der st\u00f8ttes p\u00e5 f\u00f8dder og h\u00e6nder med strakte arme og udstrakt krop. Herfra f\u00f8res skiftevis h\u00f8jre og venstre kn\u00e6 op til tilsvarende albue ved at b\u00f8je benet, mens der st\u00f8ttes p\u00e5 modsatte ben. Der t\u00e6lles til 10 gentagelser, s\u00e5 det bliver 5 gentagelser for hvert ben.<\/p>\n

Spr\u00e6llem\u00e6nd:<\/h3>\n

Fra foreg\u00e5ende \u00f8velse g\u00e6lder det nu om at komme op p\u00e5 benene til udgangspunktet for spr\u00e6llem\u00e6nd. Her startes oprejst med f\u00f8dderne samlet, og armene ned langs siden. Herfra svinges armene hurtigt\u00a0ind til\u00a0h\u00e6nderne samles over hovedet mens\u00a0f\u00f8dderne\u00a0hopper ud til siden. Der returneres straks til udgangspositionen ved at svinge, og hoppe tilbage.<\/p>\n

Lunges:<\/h3>\n

Ved lunges startes ligeledes fra st\u00e5ende position. Herfra tr\u00e6des et skridt frem p\u00e5 det ene ben, og der s\u00e6nkes ind til det forrest l\u00e5r omtrent vandret position, mens overkroppen holdes oprejst. Herfra tr\u00e6des tilbage til udgangspositionen. Ved at tage l\u00e6ngere skridt involveres baldemuskulaturen (gluteus maximus) mere, mens kortere skridt p\u00e5virker l\u00e5rmusklen\u00a0p\u00e5 l\u00e5rets forside (quadriceps) mere. For at mindske belastningen af muskler og kn\u00e6 kan man v\u00e6lge at undlade at g\u00e5 s\u00e5 langt ned i positionen n\u00e5r der tages et skridt. Der t\u00e6lles til 10 gentagelser, s\u00e5 det bliver 5 gentagelser for hvert ben.<\/p>\n

Nedenfor ses fotos fra de 4 \u00f8velser taget fra Youtube-videoen:<\/p>\n

 <\/p>\n

1. Armb\u00f8jninger<\/figcaption><\/figure>\n

 <\/p>\n

2. “Knee touch” Mountain Climbers<\/figcaption><\/figure>\n

 <\/p>\n

3. Spr\u00e6llem\u00e6nd<\/figcaption><\/figure>\n

 <\/p>\n

4. Lunges<\/figcaption><\/figure>\n

 <\/p>\n

\u00d8velsen giver faktisk en hurtig og effektiv workout, hvis man k\u00f8rer\u00a0flere cirkler. Start med at lave 1-2 cirkler for at blive fortrolig med \u00f8velsen. Hvis den er sv\u00e6r at komme igennem, kan der justeres ved at lave armb\u00f8jninger p\u00e5 kn\u00e6ene og lade v\u00e6re med at g\u00e5 s\u00e5 dybt i lunges. Som udgangspunkt\u00a0hver pause mellem de 2 cirkler v\u00e6re p\u00e5 1 minut, men den kan mindskes eller \u00f8ges alt efter den \u00f8nskede intensitet.<\/p>\n

Skulle man derudover have brug for gode r\u00e5d til hvordan man\u00a0f\u00e5r en tungtpakket rygs\u00e6k p\u00e5 ryggen, og sp\u00e6nder den korrekt til, kan man se videre i sidste del af videoen.<\/p>\n

\n

 <\/p>\n

Kilder:<\/p>\n

Youtube: Military Workout For Seniors – With US Marines & Mark Mcilyar<\/i><\/a>. Six Pack Workouts\u00a0& Abs after 40. 2016<\/p>\n","protected":false},"excerpt":{"rendered":"

Forleden st\u00f8dte jeg p\u00e5 en \u00f8velsesvideo p\u00e5 Youtube: Military Workout For Seniors – With US Marines & Mark Mcilyar, som jeg synes s\u00e5 interessant ud. […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":89,"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":false,"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":[21,22],"class_list":["post-90","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-cirkeltraening","tag-oevet"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2017\/01\/2017-01-Mcilyar.jpg?fit=519%2C389&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-1s","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/90","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=90"}],"version-history":[{"count":14,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/90\/revisions"}],"predecessor-version":[{"id":3464,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/90\/revisions\/3464"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/89"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=90"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=90"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=90"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}