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{"id":14147,"date":"2017-01-02T09:00:35","date_gmt":"2017-01-02T08:00:35","guid":{"rendered":"http:\/\/mayadroem.dk\/?p=14147"},"modified":"2021-02-23T16:30:11","modified_gmt":"2021-02-23T15:30:11","slug":"traeningsprogram-til-kvinder-2-split","status":"publish","type":"post","link":"https:\/\/mayadroem.dk\/2017\/01\/02\/traeningsprogram-til-kvinder-2-split\/","title":{"rendered":"Tr\u00e6ningsprogram til kvinder &#8211; \u00f8get styrke!"},"content":{"rendered":"<p style=\"text-align: center\"><a href=\"\/wp-content\/uploads\/2016\/12\/Sk\u00e6rmbillede-2016-12-07-kl.-14.28.44.png\" rel=\"mfp\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-13964 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"\/wp-content\/uploads\/2016\/12\/Sk\u00e6rmbillede-2016-12-07-kl.-14.28.44.png\" alt=\"skaermbillede-2016-12-07-kl-14-28-44\" width=\"680\" height=\"756\" \/><\/a><br \/>\nI december k\u00f8rte jeg<a href=\"http:\/\/mayadroem.dk\/2016\/12\/11\/traeningsprogram-til-kvinder-2-split-overkropunderkrop\/\"> dette tr\u00e6ningsprogram<\/a>, som I tog rigtig godt imod. Jeg vil pr\u00f8ve at dele endnu flere programmer med jer det kommende \u00e5r. Jeg blev virkelig udfordret af <a href=\"http:\/\/mayadroem.dk\/2016\/12\/11\/traeningsprogram-til-kvinder-2-split-overkropunderkrop\/\">dette <\/a>program -og \u00a0jeg steg blandt andet 20-25 kg i d\u00f8dl\u00f8ft i perioden. S\u00e5 jeg havde virkelig godt af at presse mig selv. Jeg har lavet et nyt program, som minder lidt om det andet, men der er alligevel nogle \u00e6ndringer. Jeg anbefaler, at du skifter program hver 4-6 uge. S\u00e5 kroppen udfordres.<\/p>\n<p style=\"text-align: center\"><em><span style=\"color: #ff99cc\">SHOP: <a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/adidas-performance-toppe-black-white-ad541d0cv-q11.html\">Adidas top<\/a> \/\/<a style=\"color: #ff99cc\" href=\"https:\/\/www.fitnesspigen.dk\/traeningstoj-\/bukser\/tights-108\/2xu-mid-rise-compression-tights-sortsolv-reflective-895?page=2\/?shop=mayadroem\">2xu midrise tights <\/a>\/\/ \u00a0<a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/adidas-performance-essential-fun-2-traningssko-ad541a0uv-a12.html\">Adidas essential sko<\/a> (kun 399kr)<\/span><\/em><\/p>\n<p style=\"text-align: center\">Dette program er ogs\u00e5 \u00a0et 2 split tr\u00e6ningsprogram, som betyder at kroppen deles i 2 (overkrop og underkrop). Dette program skifter mellem to forskellige overkrop og underkrop -dage, hvilket jeg synes er mega fedt for variationens skyld.<\/p>\n<p style=\"text-align: center\">Jeg har alts\u00e5 4 x styrketr\u00e6nings pr. uge og 1-2 cardio pas. Jeg har taget inspiration i programmet:\u00a0<a href=\"http:\/\/maxer.dk\/artikler\/styrketraening-kvinder-traeningsprogram\">her<\/a>\u00a0\u2013 og \u00e6ndret lidt i forhold til det jeg har k\u00f8rt. Det er virkelig et h\u00e5rdt program \u2013 og jeg anbefaler at du har lidt tr\u00e6ningserfaring, f\u00f8r du kaster dig ud i det. Husk at tilpas v\u00e6gten. Hvis der st\u00e5r 5 gentagelser, s\u00e5 skal du ikke kunne tage 10 gentagelser \u2013 s\u00e5 er v\u00e6gten for lav. Hver ogs\u00e5 opm\u00e6rksom p\u00e5 at pauserne ikke bliver alt for lange. Det burde tage max 1 time og 15 min \u2013 men lidt l\u00e6ngere tid hvis i er 2.<\/p>\n<p style=\"text-align: center\"><strong>Tr\u00e6ningsprogram til kvinder <\/strong><em>(..men m\u00e6nd m\u00e5 ogs\u00e5 tr\u00e6ne d\u00e9t)<\/em><\/p>\n<p style=\"text-align: center\"><strong>Dag 1: Underkrop\u00a0<\/strong><br \/>\nSquat: 5 s\u00e6t af 5 gentagelser.<br \/>\nSumo d\u00f8dl\u00f8ft: 5 s\u00e6t af 5 gentagelser.<br \/>\nBulgarian Split Squat: 4 s\u00e6t af 10 gentagelser<br \/>\nLeg Extension (maskine): 4 s\u00e6t af 10 gentagelser<br \/>\nLying Legcurl:3 s\u00e6t af 15 gentagelser<br \/>\nDecline Crunch: 3 s\u00e6t af 15 gentagelser<\/p>\n<p style=\"text-align: center\"><strong>Dag 2: Overkrop<br \/>\n<\/strong>Kropsh\u00e6vninger: \u00a05 s\u00e6t af 5 gentagelser<br \/>\nBent over rows: 5 s\u00e6t af 5 gentagelser<br \/>\nB\u00e6nkpres: 4 s\u00e6t af 10 gentagelser<br \/>\nSiddende skulderpres m. h\u00e5ndv\u00e6gte: 4 s\u00e6t af 10 gentagelser<br \/>\nTriceps kick backs: 3 s\u00e6t af 15 gentagelser<br \/>\nBiceps curls: 3 s\u00e6t af 15 gentagelser<br \/>\nSideb\u00f8jning m. kettlebell: 3 s\u00e6t af 15 gentagelser<\/p>\n<p style=\"text-align: center\"><strong>Dag 3: Hvile eller cardio<br \/>\n<\/strong><br \/>\n<strong>Dag 4: Underkrop<br \/>\n<\/strong>D\u00f8dl\u00f8ft: 5 s\u00e6t af 5 gentagelser<br \/>\nSumo Squat: 5 s\u00e6t af 5 gentagelser<br \/>\nLying Legcurl: 4 s\u00e6t af 10 gentagelser\u00a0<strong><br \/>\n<\/strong>Walking Lunges: 4 s\u00e6t af 10 skridt<br \/>\nBack Extension: \u00a03 s\u00e6t af 15 gentagelser<br \/>\nToes to bar\/Knees to elbows: 3 s\u00e6t af 15 gentagelser<\/p>\n<p style=\"text-align: center\"><strong>Dag 5: Overkrop<br \/>\n<\/strong>Skr\u00e5 b\u00e6nkpres m. h\u00e5ndv\u00e6gte: 5 s\u00e6t af 5 gentagelser.<br \/>\nSkulderpres m. v\u00e6gtstang: 5 s\u00e6t af 5 gentagelser.<br \/>\nPull down: 4 s\u00e6t af 10 gentagelser<br \/>\nFacepull: 4 s\u00e6t af 10 gentagelser<br \/>\nLateral raises:3 s\u00e6t af 15 gentagelser<br \/>\nFrontraises: :3 s\u00e6t af 15 gentagelser<br \/>\nBrug 2-3 min i alt p\u00e5 planke variationer: Skr\u00e5 &#8211; lige &#8211; p\u00e5 bold &#8211; i trx.<\/p>\n<p style=\"text-align: center\"><strong>Dag 6: Hvile eller cardio\u00a0<\/strong><\/p>\n<p style=\"text-align: center\"><strong>Dag 7: Hvile<br \/>\n<\/strong><br \/>\n<span style=\"color: #ff99cc\"><em>God tr\u00e6ning<\/em><\/span><br \/>\n<a href=\"\/wp-content\/uploads\/2015\/04\/Maya-e1430762463653.jpg\" rel=\"mfp\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-8147 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"\/wp-content\/uploads\/2015\/04\/Maya-e1430762463653.jpg\" alt=\"Maya\" width=\"389\" height=\"129\" \/><\/a><\/p>\n<p style=\"text-align: center\">\n","protected":false},"excerpt":{"rendered":"<p>I december k\u00f8rte jeg dette tr\u00e6ningsprogram, som I tog rigtig godt imod. Jeg vil pr\u00f8ve at dele endnu flere programmer med jer det kommende \u00e5r. Jeg blev virkelig udfordret af dette program -og \u00a0jeg steg blandt andet 20-25 kg i d\u00f8dl\u00f8ft i perioden. S\u00e5 jeg havde virkelig godt af at presse mig selv. Jeg har&hellip;<\/p>\n","protected":false},"author":1,"featured_media":22130,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[80,76,205],"tags":[],"thb-sponsors":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e6ningsprogram til kvinder - \u00f8get styrke! - MayaDroem<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mayadroem.dk\/2017\/01\/02\/traeningsprogram-til-kvinder-2-split\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e6ningsprogram til kvinder - \u00f8get styrke! - MayaDroem\" \/>\n<meta property=\"og:description\" content=\"I december k\u00f8rte jeg dette tr\u00e6ningsprogram, som I tog rigtig godt imod. Jeg vil pr\u00f8ve at dele endnu flere programmer med jer det kommende \u00e5r. Jeg blev virkelig udfordret af dette program -og \u00a0jeg steg blandt andet 20-25 kg i d\u00f8dl\u00f8ft i perioden. S\u00e5 jeg havde virkelig godt af at presse mig selv. 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