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{"id":18521,"date":"2018-12-05T13:14:03","date_gmt":"2018-12-05T12:14:03","guid":{"rendered":"http:\/\/mayadroem.dk\/?p=18521"},"modified":"2021-02-23T16:30:10","modified_gmt":"2021-02-23T15:30:10","slug":"haardt-traeningsprogram-til-juletravlheden","status":"publish","type":"post","link":"https:\/\/mayadroem.dk\/2018\/12\/05\/haardt-traeningsprogram-til-juletravlheden\/","title":{"rendered":"H\u00e5rdt tr\u00e6ningsprogram til juletravlheden"},"content":{"rendered":"<p><a href=\"http:\/\/mayadroem.com\/wp-content\/uploads\/2018\/12\/dfad545b-a72a-4851-9a63-52d7c6478b8f.jpg\" rel=\"mfp\"><img loading=\"lazy\" class=\"size-full wp-image-18522 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"http:\/\/mayadroem.com\/wp-content\/uploads\/2018\/12\/dfad545b-a72a-4851-9a63-52d7c6478b8f.jpg\" alt=\"\" width=\"1080\" height=\"1620\" \/><\/a><\/p>\n<p style=\"text-align: center\"><em><strong>Bluse: <a href=\"https:\/\/www.sport24.dk\/endurance-martini-seamless-lurex-midlayer-dame.html?c=575565&amp;q=martini\">Endurance<\/a> \u00a0\/ Compression tights: <a href=\"https:\/\/shop.sports-group.dk\/products\/ferguston-w-compression-high-waist-long-tight-compression\">Endurance\u00a0<\/a><\/strong><br \/>\n<strong>Shop l\u00e6kkert tr\u00e6ningst\u00f8j \u00a0fra Endurance hos Sport 24 :<\/strong><a href=\"https:\/\/www.sport24.dk\/endurance\/?target_group[]=3504\"><strong> her<\/strong><\/a><\/em><\/p>\n<p style=\"text-align: center\">I December m\u00e5ned har man ofte lidt travlt &#8211; og tr\u00e6ningen skal derfor v\u00e6re h\u00e5rd og effektiv. Husk at du med blot 1 ugentlig tr\u00e6ning kan opretholde muskelmasse. men at du ved 2-3 x om ugen kan \u00f8ge din styrke og muskelmasse.<br \/>\nDenne gang har jeg valgt at k\u00f8re et full body program, hvor man tr\u00e6ner hele kroppen igennem p\u00e5 hver tr\u00e6ning. Dette er at fortr\u00e6kke, hvis man styrketr\u00e6ner 2-3 x om ugen. Jeg styrketr\u00e6ner derfor 3 x om ugen, og skifter mellem program 1 og 2. Dette er en god m\u00e5de at f\u00e5 afveksling selvom man k\u00f8rer fullbody.<br \/>\nJeg h\u00e5ber, at mange af jer vil f\u00e5 gl\u00e6de af programmet. I m\u00e5 meget gerne tilkendegive om det er brugbart \u2013 og hvad i synes om tr\u00e6ningen.<em><br \/>\n<\/em><\/p>\n<p style=\"text-align: center\"><strong>Fullbody 1:\u00a0<\/strong><br \/>\nA1: Squat 3 x 12<\/p>\n<p style=\"text-align: center\">B1: Glutebridge 3 x 12<br \/>\nB2: Goodmornings 3 x 12<\/p>\n<p style=\"text-align: center\">C1: Chin Ups\/Pull Down 3x 12 (eller s\u00e5 mange du kan)<br \/>\nC2: Facepull 3 x 12<\/p>\n<p style=\"text-align: center\">D1: Flyes 3 x 12<br \/>\nD2: Push Ups 3 x 12<\/p>\n<p style=\"text-align: center\">E1: Knees to elbows 3 x 12<br \/>\nE2: Crunch p\u00e5 Bosu Bold 3 x 12<\/p>\n<p style=\"text-align: center\"><em>&#8220;Finisher&#8221;<\/em><br \/>\nAirbike 30 sek<br \/>\nSlamballs 10 stk.<br \/>\n5 burpees<br \/>\nx 3-5 runder<\/p>\n<p style=\"text-align: center\"><strong>Fullbody 2:\u00a0<\/strong><br \/>\nA1: D\u00f8dl\u00f8ft 3 x 12<\/p>\n<p style=\"text-align: center\">B1: Lunges 3 x 12<br \/>\nB2: Goblet Squat\u00a0<em>(5 sekunder ned, 2-3 sekunder pause i bunden &#8211; eksplosivt op)\u00a0<\/em>3 x 12<\/p>\n<p style=\"text-align: center\">C1: Pull Down 3 x 12<br \/>\nC2: Seated Rows 3 x 12<\/p>\n<p style=\"text-align: center\">D1: Military Press 3 x 12<br \/>\nD2: Y-Raise 3 x 12<\/p>\n<p style=\"text-align: center\">E1: Trx Crunch \u00a03 x 12<br \/>\nE2: Sideb\u00f8jning 3 x 12<\/p>\n<p style=\"text-align: center\"><em>&#8220;Finisher&#8221;<\/em><br \/>\n100 m roning &#8211; 1 burpees<br \/>\n200 m roning &#8211; 2 burpees<br \/>\n300 m roning &#8211; 3 burpees<br \/>\n400 m roning &#8211; 4 burpees<br \/>\n500 m roning &#8211; 5 burpees<br \/>\n&#8230;. Og evt. hele vejen ned igen \ud83d\ude42 !<\/p>\n<p style=\"text-align: center\">L\u00c6S OGS\u00c5:<br \/>\n<a href=\"http:\/\/mayadroem.dk\/2016\/12\/11\/traeningsprogram-til-kvinder-2-split-overkropunderkrop\/\">Tr\u00e6ningsprogram: Overkrop\/underkrop<br \/>\n<\/a><a href=\"http:\/\/mayadroem.dk\/2017\/02\/01\/traeningsprogram-kvinder\/\">Tr\u00e6ningsprogram: st\u00e6rkere &amp; hurtigere<br \/>\n<\/a><a href=\"http:\/\/mayadroem.dk\/2017\/01\/02\/traeningsprogram-til-kvinder-2-split\/\">Tr\u00e6ningsprogram: \u00d8get styrke\u00a0<\/a><\/p>\n<p style=\"text-align: center\"><a href=\"http:\/\/mayadroem.com\/wp-content\/uploads\/2018\/12\/Maya-e1430762463653-3.jpg\" rel=\"mfp\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-8147 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"http:\/\/mayadroem.com\/wp-content\/uploads\/2018\/12\/Maya-e1430762463653-3.jpg\" alt=\"\" width=\"389\" height=\"129\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bluse: Endurance \u00a0\/ Compression tights: Endurance\u00a0 Shop l\u00e6kkert tr\u00e6ningst\u00f8j \u00a0fra Endurance hos Sport 24 : her I December m\u00e5ned har man ofte lidt travlt &#8211; og tr\u00e6ningen skal derfor v\u00e6re h\u00e5rd og effektiv. Husk at du med blot 1 ugentlig tr\u00e6ning kan opretholde muskelmasse. men at du ved 2-3 x om ugen kan \u00f8ge din&hellip;<\/p>\n","protected":false},"author":1,"featured_media":19417,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[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>H\u00e5rdt tr\u00e6ningsprogram til juletravlheden - 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\/12\/05\/haardt-traeningsprogram-til-juletravlheden\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"H\u00e5rdt tr\u00e6ningsprogram til juletravlheden - MayaDroem\" \/>\n<meta property=\"og:description\" content=\"Bluse: Endurance \u00a0\/ Compression tights: Endurance\u00a0 Shop l\u00e6kkert tr\u00e6ningst\u00f8j \u00a0fra Endurance hos Sport 24 : her I December m\u00e5ned har man ofte lidt travlt &#8211; og tr\u00e6ningen skal derfor v\u00e6re h\u00e5rd og effektiv. 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