2 split tr\u00e6ningsprogram: Overkrop\/Underkrop - 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\/2018\/11\/15\/2-split-traeningsprogram-overkrop-underkrop\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2 split tr\u00e6ningsprogram: Overkrop\/Underkrop - MayaDroem\" \/>\n<meta property=\"og:description\" content=\"(Pulsur: Samsung \u00a0Galaxy Watch \/Tights: Endurance\u00a0\/ \u00a0Top: Eyda \/ Sko: Nike Air Max Axis (sorte) )\u00a0 Her kommer der et nyt tr\u00e6ningsprogram til jer. Jeg skifter program hver 4-5 uge, s\u00e5 kroppen udfordres og pr\u00f8ver noget nyt. 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$\"\"$ <\/a><\/p>\n

(Pulsur: Samsung \u00a0Galaxy Watch<\/a> \/Tights: Endurance<\/a>\u00a0\/ \u00a0Top: Eyda<\/a> \/ Sko: Nike Air Max Axis<\/a> (sorte) )\u00a0<\/em><\/p>\n

Her kommer der et nyt tr\u00e6ningsprogram til jer. Jeg skifter program hver 4-5 uge, s\u00e5 kroppen udfordres og pr\u00f8ver noget nyt. Lige for tiden har jeg dog ogs\u00e5 mange \u201cfrie\u201d tr\u00e6ninger, hvor jeg tr\u00e6ner som jeg har lyst – og ydermere er jeg g\u00e5et igang med nogle specifikke \u00f8velser til genoptr\u00e6ning af mit kn\u00e6. I skal dog ikke snydes for et h\u00e5rdt program.<\/p>\n

Jeg varmer altid op 5-10 minutter p\u00e5 en kredsl\u00f8bsmaskine fx. romaskine eller crosstrainer \u2013 og supplerer ogs\u00e5 gerne med nogle mobilitets\u00f8velser inden jeg skal squatte. \u00a0Programmet lyder m\u00e5ske simpelt, men det er h\u00e5rdt \u2013 tro mig. S\u00e5 masser af v\u00e6gt p\u00e5, og fokus p\u00e5 god teknik!<\/p>\n

Programmet skal tr\u00e6nes 2 x om ugen = 4 styrketr\u00e6ningspas. Hvis du kun styrketr\u00e6ner 1-3 gange om ugen, s\u00e5 skal du v\u00e6lge et full body program.
\nHvis dette program ikke passer til dig, s\u00e5 se alle mine tidligere programmer:\u00a0 her.<\/a><\/p>\n

\nOverkrop\u00a0<\/strong>
\n1000 m roning<\/p>\n

A: Chin Ups: AMRAP (as many reps as possible) \u2013 s\u00e6t en timecap p\u00e5 fx. 8 min.
\nHvis du ikke kan lave chin ups s\u00e5 laver du i stedet pull down
\n3 s\u00e6t x 12-15 gentagelser<\/p>\n

B1: \u00a0Skr\u00e5 b\u00e6nkpres med h\u00e5ndv\u00e6gte : 3 s\u00e6t x 12-15 gentagelser
\nB2.\u00a0Bent over barbell Rows:\u00a03 s\u00e6t x 12-15 gentagelser<\/p>\n

C1: Skulderpres med h\u00e5ndv\u00e6gte :\u00a03 s\u00e6t x 12-15 gentagelser
\nC2: Facepull\u00a03 s\u00e6t x 12-15 gentagelser<\/p>\n

D1: Triceps Extension med reb:\u00a03 s\u00e6t x 12-15 gentagelser
\nD2: Biceps Hammer Curls:\u00a03 s\u00e6t x 12-15 gentagelser<\/p>\n

Underkrop
\n<\/strong>5-10 min kredsl\u00f8bstr\u00e6ning
\n
\n<\/strong>A: Squat: 3 s\u00e6t x 12-15 gentagelser
\n(k\u00f8r et par opvarmingss\u00e6t uden v\u00e6gt og\/eller nogle dynamiske mobilitets\u00f8velser inden)\u00a0<\/em><\/p>\n

B: D\u00f8dl\u00f8ft\u00a03 s\u00e6t 12- x 15 gentagelser<\/p>\n

C1:Walking Lunges: 3 s\u00e6t x 12 til hvert ben
\nC2:\u00a0Back Extension: 3 s\u00e6t 12-15 gentagelser<\/p>\n

D1: Sit ups p\u00e5 bold:\u00a03 s\u00e6t 12-15 gentagelser
\nD2: Russian Twist:\u00a03 s\u00e6t 12-15 gentagelser<\/p>\n

K\u00f8b min bog om tr\u00e6ning og sundhed \u00a0her.\u00a0<\/a><\/em><\/p>\n

$\"\"$ <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"