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{"id":15295,"date":"2017-06-05T07:00:35","date_gmt":"2017-06-05T05:00:35","guid":{"rendered":"http:\/\/mayadroem.dk\/?p=15295"},"modified":"2021-02-23T16:30:11","modified_gmt":"2021-02-23T15:30:11","slug":"traeningsprogram-til-kvinder-sommerklar","status":"publish","type":"post","link":"https:\/\/mayadroem.dk\/2017\/06\/05\/traeningsprogram-til-kvinder-sommerklar\/","title":{"rendered":"Tr\u00e6ningsprogram til kvinder: Sommerklar!"},"content":{"rendered":"<p><a href=\"\/wp-content\/uploads\/2017\/06\/image1-6.jpg\" rel=\"mfp\"><img loading=\"lazy\" class=\"size-full wp-image-15297 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"\/wp-content\/uploads\/2017\/06\/image1-6.jpg\" alt=\"Processed with VSCO with c1 preset\" width=\"1080\" height=\"1620\" \/><\/a><\/p>\n<p style=\"text-align: center\"><span style=\"color: #ff99cc\"><em>(Tights: <a style=\"color: #ff99cc\" href=\"https:\/\/www.fitnesspigen.dk\/traeningstoj-\/bukser\/tights-108\/2xu-elite-compression-tights\/?shop=mayadroem\">2XU<\/a>, Sko: <a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/puma-sneakers-whitevaporous-graypeacoat-pu111s04w-a11.html\">puma Ignite<\/a>, Top: <a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/nike-performance-toppe-black-white-n1241d0a6-q11.html\">Nike,<\/a> Pulsur: <a style=\"color: #ff99cc\" href=\"https:\/\/www.workoutshop.dk\/garmin-forerunner-235.html\">Garmin<\/a>, Sportsbh: <a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/under-armour-sports-bh-er-pink-shock-rhino-gray-un241i00w-j13.html\">Under armour<\/a>) &#8211; reklame links.\u00a0<\/em><\/span><\/p>\n<p>Her kommer mit tr\u00e6ningsprogram for juni m\u00e5ned. Jeg beklager at det er lidt forsinket, men jeg er jo netop kommet hjem fra Barcelona. Sommerferien n\u00e6rmer sig, og m\u00e5ske er du ikke helt der, hvor du \u00f8nsker at v\u00e6re. Min n\u00e6ste ferie er i starten af august til <a href=\"http:\/\/www.marbellafitnesscamp.dk\/Mette-Lyngholm-Fitness-Camp\/\">Marbella Fitness Camp.\u00a0<\/a>\u00a0Det betyder, at jeg ogs\u00e5 lige har 2 m\u00e5neder til at finpudse formen. Det g\u00f8r jeg prim\u00e6rt ved at skrue lidt op for cardio + powerwalks. Jeg g\u00f8r dog stadig, hvad jeg kan for at vedligeholde min styrke.<br \/>\nI denne m\u00e5ned har jeg igen valgt at k\u00f8re et full body program. Det skyldes at jeg gerne vil styrketr\u00e6ne &#8220;blot&#8221; 3 x om ugen, og med et full body kan jeg s\u00e5 stadig komme hele kroppen igennem 3 gange.<br \/>\nFokus i dette program er p\u00e5 unilaterale \u00f8velser til benene, hvilket betyder at man tr\u00e6ner \u00e9t ben af gangen. Jeg har en del problemer med mit b\u00e6kken\/hofte &#8211; og derfor har jeg brug for at sikre at begge sider bliver tr\u00e6net lige meget, selvom jeg har lidt problemer i h\u00f8jre side. \u00a0Det betyder alts\u00e5 at der for \u00e9n gangs skyld IKKE er alm. Squat p\u00e5 programmet, men hvis du gerne vil d\u00e9t, s\u00e5 s\u00e6tter du det selvf\u00f8lgelig bare ind. \u00a0N\u00e5r jeg deler programmerne her, s\u00e5 er det MINE programmer, som jeg rent faktisk har t\u00e6nkt mig at tr\u00e6ne: Derfor er det ikke programmer som passer til alle, men I kan bruge det som inspiration! \ud83d\ude42<br \/>\nDenne gang k\u00f8rer jeg det samme full body program til hver tr\u00e6ning &#8211; og det betyder at der dagen efter altid skal v\u00e6re en hviledag eller cardio. Fx:<br \/>\nDag 1: Styrke<br \/>\nDag 2: Cardio<br \/>\nDag 3: Styrke<br \/>\nDag 4:\u00a0Cardio eller\u00a0Aktiv restitution fx. en powerwalk<br \/>\nDag 5: Styrke<br \/>\nDag 6: Cardio<br \/>\nDag 7: Hviledag<br \/>\nDu m\u00e5 meget gerne varierer hvilke \u00f8velser du starter med. Fx. kan du i uge 1 starte med A1. I uge 2 starte med B1 og i Uge 3 starter med C1 &#8211; og uge 4 A1 igen.<\/p>\n<p><strong>FIND FLERE TR\u00c6NINGSPROGRAMMER: <a href=\"http:\/\/mayadroem.dk\/traeningsprogrammer\/\">HER.<br \/>\n<\/a><\/strong><\/p>\n<p style=\"text-align: center\"><span style=\"color: #ff99cc\"><strong><u>FULLBODY \u00a0(JUNI program)<\/u><\/strong><u><br \/>\n<\/u><\/span><em>10 min opvarmning p\u00e5 en kredsl\u00f8bsmaskine fx. crosstrainer<\/em><u><br \/>\n<\/u>A1: Lunges med v\u00e6gtstang 3 s\u00e6t x 10 gentagelser<br \/>\nA2: Front foot elevated Split Squat: 3 s\u00e6t x 10 gentagelser<br \/>\nB1: One leg lying\u00a0leg curl 3 s\u00e6t x 10 gentagelser<br \/>\nB2: Hip-thrusters 3 s\u00e6t x 10 gentagelser<br \/>\nC1:\u00a0Pull ups eller pull down 3 s\u00e6t x 10 gentagelser<br \/>\nC2:\u00a0Brede push ups 3 s\u00e6t x 10 gentagelser<br \/>\nD1: Skulderpres m. h\u00e5ndv\u00e6gte eller v\u00e6gtstang 3 s\u00e6t x 10 gentagelser<br \/>\nD2: Rear lateral raise: 3 s\u00e6t x 10 gentagelser<br \/>\nD3: Lateral Raise: 3 s\u00e6t x 10 gentagelser<br \/>\nE: V\u00e6lg 3 forskellige mave\u00f8velser: 3 s\u00e6t x 10 gentagelser af hver.<br \/>\n<em>Fx: Planke, Mountainclimbers,\u00a0situps, russian twist, Knees to elbows, incline situps,\u00a0deadbug, abroller osv osv.<\/p>\n<p><\/em><span style=\"color: #ff99cc\"><strong>CARDIO<br \/>\n<\/strong><\/span>Jeg vil lave 2-3 x cardio tr\u00e6ning pr. uge af 30-60 min varighed. Det kunne fx v\u00e6re:<br \/>\nDag 1: 10 min opvarmning + 20 min interval tr\u00e6ning + 5 min afk\u00f8ling<br \/>\nDag 2: Spinning 45-60 min<br \/>\nDag 3: 10 min opvarmning + 20 min interval tr\u00e6ning + 30 min &#8220;steadystate&#8221; cardio.<br \/>\nJeg vil fors\u00f8ge at variere mellem forskellige kredsl\u00f8bsmaskiner. Jeg kan desv\u00e6rre ikke rigtigt l\u00f8be lige nu pga. mine problemer med min hofte, men jeg kan heldigvis det meste andet.<br \/>\nDerudover vil jeg fokusere p\u00e5 at g\u00e5 10.000 skridt dagligt! \ud83d\ude42<br \/>\n<a href=\"\/wp-content\/uploads\/2017\/06\/MLY1186.jpg\" rel=\"mfp\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-15298 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"\/wp-content\/uploads\/2017\/06\/MLY1186.jpg\" alt=\"_mly1186\" width=\"1500\" height=\"1001\" \/><\/a><\/p>\n<p style=\"text-align: center\"><em>(Tights:\u00a0<a style=\"color: #ff99cc\" href=\"https:\/\/www.fitnesspigen.dk\/traeningstoj-\/bukser\/tights-108\/2xu-elite-compression-tights\/?shop=mayadroem\">2XU<\/a>, Sko:\u00a0<a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/puma-sneakers-whitevaporous-graypeacoat-pu111s04w-a11.html\">puma Ignite<\/a>, Top:\u00a0<a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/nike-performance-toppe-black-white-n1241d0a6-q11.html\">Nike,<\/a>\u00a0Pulsur:\u00a0<a style=\"color: #ff99cc\" href=\"https:\/\/www.workoutshop.dk\/garmin-forerunner-235.html\">Garmin<\/a>, Sportsbh:\u00a0<a style=\"color: #ff99cc\" href=\"https:\/\/www.zalando.dk\/under-armour-sports-bh-er-pink-shock-rhino-gray-un241i00w-j13.html\">Under armour<\/a>) &#8211; reklame links.\u00a0<\/em><br \/>\n<strong>FIND FLERE TR\u00c6NINGSPROGRAMMER:\u00a0<a href=\"http:\/\/mayadroem.dk\/traeningsprogrammer\/\">HER.\u00a0<\/a><\/strong><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","protected":false},"excerpt":{"rendered":"<p>(Tights: 2XU, Sko: puma Ignite, Top: Nike, Pulsur: Garmin, Sportsbh: Under armour) &#8211; reklame links.\u00a0 Her kommer mit tr\u00e6ningsprogram for juni m\u00e5ned. Jeg beklager at det er lidt forsinket, men jeg er jo netop kommet hjem fra Barcelona. Sommerferien n\u00e6rmer sig, og m\u00e5ske er du ikke helt der, hvor du \u00f8nsker at v\u00e6re. Min n\u00e6ste&hellip;<\/p>\n","protected":false},"author":1,"featured_media":22269,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[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<\/title>\n<meta name=\"description\" content=\"Tr\u00e6ningsprogram til kvinder\" \/>\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\/06\/05\/traeningsprogram-til-kvinder-sommerklar\/\" \/>\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\" \/>\n<meta property=\"og:description\" content=\"Tr\u00e6ningsprogram 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