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$\"\"$ <\/p>\n

TR\u00c6NINGST\u00d8J FRA: EYDA<\/a><\/em><\/strong>
\nJeg vil rigtig gerne dele nogle flere tr\u00e6ningsprogrammer med jer her p\u00e5 bloggen igen. Det er faktisk virkelig noget jeg har savnet. Jeg t\u00e6nker ,at det b\u00e5de bliver tr\u00e6ningsprogrammer til ferien, som man jo netop ogs\u00e5 kan bruge til hjemmetr\u00e6ning da de er uden redskaber, men ogs\u00e5 programmer til fitnesscenteret, da jeg har meldt mig ind i et center her p\u00e5 Bali.
\nFIND ALLE MINE TIDLIGERE TR\u00c6NINGSPROGRAMMER: <\/strong>HER.\u00a0<\/strong><\/a><\/em>
\n
\n3 TR\u00c6NINGSPROGRAMMER TIL FERIEN \/ HJEMMETR\u00c6NING
\n<\/strong>Program 1: 50\u00a0gentagelser
\n<\/b>50 gentagelser af hver \u00f8velse, du m\u00e5 gerne holde pause, men du skal f\u00e6rdigg\u00f8re en station f\u00f8r du kan g\u00e5 videre til n\u00e6ste. Du kan selv v\u00e6lge \u00f8velser \u2013 men jeg ville pr\u00f8ve at v\u00e6lge 5- 10 \u00f8velser.<\/i>\u00a0\u00a0<\/b><\/p>\n

50 burpees
\n50 pushups (armb\u00f8jninger)
\n50 squat
\n50 sit ups
\n50 englehop
\n<\/span>50 lunges
\n50 spr\u00e6llem\u00e6nd
\n50 moutainclimbers
\n50 step ups (p\u00e5 en trappe eller ligende)
\n50 dips (fx p\u00e5 en stol eller ligende)<\/b><\/p>\n

\nProgram 2: TABATA
\n<\/strong>\u00a0\u00a0<\/span>I en tabata k\u00f8rer du 20 sekunders arbejde, 10 sekunders pause \u2013 8 runder\u00a0\u00a0<\/span>= 4 minutters arbejde pr. Tabata. Man kan skifte mellem 2 \u00f8velser fx. en puls\u00f8velse og en styrke\u00f8velse.<\/em>\u00a0 Tag evt 3 x TABATA – s\u00e5 har du 12min workout.\u00a0<\/em>
\n<\/span>
\nInspiration til \u00f8velser:
\nBurpees
\nSquat
\nArmb\u00f8jninger
\nEnglehop
\nLunges<\/p>\n

Program 3: Stafetl\u00f8b
\n<\/strong>Du afm\u00e6rker en afstand p\u00e5 ca. 100m (alt efter tr\u00e6ningstilstand og kondition), hvis du ikke har mulighed for at l\u00f8be s\u00e5 v\u00e6lg en anden konditions\u00f8velse – fx. H\u00f8je Kn\u00e6l\u00f8ft, Spr\u00e6llem\u00e6nd, Burpees, englehop, l\u00f8b p\u00e5 stedet osv. Jeg vil foresl\u00e5 at du s\u00e5 s\u00e6tter den til 1 min.
\nFor hver runde laver du s\u00e5 \u00e9n \u00f8velse. I f\u00f8rste runde laver du 10 gentagelser, n\u00e6ste runde 9 gentagelser …. Hele vejen ned til 1 gentagelse. S\u00e5 du har alts\u00e5 10 runder i alt..
\n<\/em>Den \u00f8velse du v\u00e6lger skal v\u00e6re den samme hele vejen igennem. Jeg foresl\u00e5r burpees eller squat.<\/p>\n

100 m l\u00f8b + 10 burpees
\n100 m l\u00f8b + 9 burpees
\n100 m l\u00f8b + 8 burpees
\n100 m l\u00f8b + \u00a07\u00a0burpees
\n100 m l\u00f8b + 6\u00a0burpees
\n100 m l\u00f8b + 5\u00a0burpees
\n100 m l\u00f8b + 4 burpees
\n100 l\u00f8b + 3\u00a0burpees
\n100 m l\u00f8b + 2\u00a0burpees
\n100 l\u00f8b + 1 burpee<\/p>\n

FIND ALLE MINE TIDLIGERE TR\u00c6NINGSPROGRAMMER: <\/strong>HER.\u00a0<\/strong><\/a><\/em>
\nGod tr\u00e6ning!
\nKH. M
\n<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"