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{"id":152112,"date":"2020-04-09T23:22:36","date_gmt":"2020-04-09T21:22:36","guid":{"rendered":"https:\/\/anatasia.dk\/?p=152112"},"modified":"2020-04-10T13:16:24","modified_gmt":"2020-04-10T11:16:24","slug":"min-corona-traening","status":"publish","type":"post","link":"https:\/\/anatasia.dk\/min-corona-traening\/","title":{"rendered":"Min Corona-tr\u00e6ning"},"content":{"rendered":"\n<p>S\u00e5 er der langt om l\u00e6nge blevet tid til opdatering p\u00e5 min tr\u00e6ningsblog, og hjemmesiden kommer snart op at k\u00f8re igen &#8211; jeg mangler lige de sidste opdateringer som bliver klaret i l\u00f8bet af p\u00e5sken. Som s\u00e5 mange andre, har jeg m\u00e5tte finde p\u00e5 alternative tr\u00e6ningsformer, nu hvor Fitness World er lukket. I starten synes jeg det var meget bekymrende, n\u00e5r jeg har haft medlemskort de sidste 11 \u00e5r, og det er s\u00e5 stor en del af mit liv. Dog er jeg her en m\u00e5ned efter nedlukning fortr\u00f8stningsfuld, i fht. at kunne f\u00e5 lavet noget god og fornuftig tr\u00e6ning i mens vi venter&#8230; &#8220;N\u00f8d l\u00e6rer n\u00f8gen kvinde at spinde&#8221;, som man siger. <\/p>\n\n\n\n<h4>Mit Tr\u00e6ningsudstyr<\/h4>\n\n\n\n<p>Jeg har kigget lidt i mine gemmer, for at se hvad jeg egentlig havde, og hvad der gav mening at investere i. Det skulle ikke v\u00e6re s\u00e5dan, s\u00e5 udstyret fylder for meget, for n\u00e5r fitnesscentrene \u00e5bner igen, vil det naturligvis v\u00e6re der jeg prim\u00e6rt tr\u00e6ner. S\u00e5 jeg har suppleret tilpas nok, tilat kunne holde min tr\u00e6ning ved lige, og det samtidig ikke fylder for meget. Jeg kan se at nogen har v\u00e6ret ude at investere i power rack, pull down osv., men det er typisk folk der bor udenfor byen, og har en stor garage eller k\u00e6lder hvor de kan have det i. N\u00e5r jeg opsummerer mit eget tr\u00e6ningsudstyr, har jeg f\u00f8lgende:<\/p>\n\n\n\n<ul><li>et s\u00e6t h\u00e5ndv\u00e6gte 18 kg<\/li><li>2&#215;3 kg h\u00e5ndv\u00e6gte<\/li><li>Power Band elastik r\u00f8d<\/li><li>Power Band elastik sort<\/li><li>1 s\u00e6t booty-elastikker (r\u00f8d, sort, gul, gr\u00f8n)<\/li><li>1&#215;4 kg kettlebell<\/li><li>1&#215;8 kg kettlebell<\/li><li>1&#215;12 kg kettlebell<\/li><li>1&#215;14 kg kettlebell<\/li><li>2&#215;16 kg kettlebell<\/li><li>1&#215;28 kg kettlebell<\/li><li>1 v\u00e6gtvest op til 30 kg<\/li><li>1 Select massagebold str. L<\/li><li>2 Select massagebold str. S<\/li><li>1 foam roller<\/li><li>1 m\u00e5tte<\/li><li>1 Ab Wheel<\/li><\/ul>\n\n\n\n<h4>Tr\u00e6ningsprogram<\/h4>\n\n\n\n<p>Mit nuv\u00e6rende tr\u00e6ningsprogram er fordelt p\u00e5 upper\/lower body, hvilket jeg synes fungerer rigtig godt for mig. Det giver mulighed for god volumen, og at jeg kan give lower body en ekstra tr\u00e6ningsdag, da det er mit udviklingspunkt. P\u00e5 upper body-dage k\u00f8rer jeg ogs\u00e5 lidt funktionel og MetCon, det holder motivationen oppe at lave lidt anderledes n\u00e5r tr\u00e6ningen foreg\u00e5r udenfor Fitness World.<\/p>\n\n\n\n<ul><li>Upper Body\/Funktionel\/MetCon, mandag + fredag<\/li><li>Lower Body, tirsdag, torsdag, l\u00f8rdag<\/li><li>Cardio, onsdag + s\u00f8ndag<\/li><\/ul>\n\n\n\n<h4>Kettlebells<\/h4>\n\n\n\n<p>Jeg er uddannet kettlebellinstrukt\u00f8r, og det er jeg virkelig glad for, da jeg har fundet stor motivation og effektivitet i mine kettlebells. Der er s\u00e5 mange fede og uvurderlige \u00f8velser jeg kan lave, til b\u00e5de upper og lower body. Jeg f\u00e5r mulighed for at arbejde specifikt med min teknik, s\u00e5 jeg kan blive bedre og st\u00e6rkere i de forskellige \u00f8velser og greb. Jeg rammer quads super godt, og holder fokus p\u00e5 at mine hams kommer liges\u00e5 godt med. Hvis du gerne vil have inspiration til kettlebell\u00f8velser, kan jeg anbefale at kigge forbi Greg Brookes <a href=\"https:\/\/kettlebellsworkouts.com\/\" class=\"aioseop-link\">side<\/a>.<\/p>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/4SFg7GaKI0A\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe>\n\n\n\n<h4>Tr\u00e6ningspas Torsdag d. 9. April 2020<\/h4>\n\n\n\n<p>5K power walk m\/ v\u00e6gtvest 14 kg<\/p>\n\n\n\n<p>Opvarmning 10 min.: <br \/>walking lunges, hofterotation, hofteb\u00f8jerstr\u00e6k, squat to stand, dynamisk hofteb\u00f8jerstr\u00e6k, hofte abduktion, air squats<\/p>\n\n\n\n<p>Lower Body 30 min.:<br \/>A1 3&#215;20 Sandbag Squat 20 kg m\/ v\u00e6gtvest 14 kg   <br \/>A2 3x Walking Lunges 8 kg KB m\/ v\u00e6gtvest 14 kg     <br \/>A3 3&#215;20 Sandbag 20 kg RDL m\/ v\u00e6gtvest 14 kg <br \/>B1 3&#215;15 OA KB RDL m\/ v\u00e6gtvest 14 kg<br \/>B2 3&#215;10 Step Ups m\/ v\u00e6gtvest 14 kg <\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00e5 er der langt om l\u00e6nge blevet tid til opdatering p\u00e5 min tr\u00e6ningsblog, og hjemmesiden kommer snart op at k\u00f8re igen &#8211; jeg mangler lige de sidste opdateringer som bliver klaret i l\u00f8bet af p\u00e5sken. Som s\u00e5 mange andre, har jeg m\u00e5tte finde p\u00e5 alternative tr\u00e6ningsformer, nu hvor Fitness World er lukket. I starten synes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[252,243],"tags":[264,268,263,269,262,266,267,270,265],"aioseo_notices":[],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/posts\/152112"}],"collection":[{"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/comments?post=152112"}],"version-history":[{"count":4,"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/posts\/152112\/revisions"}],"predecessor-version":[{"id":152119,"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/posts\/152112\/revisions\/152119"}],"wp:attachment":[{"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/media?parent=152112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/categories?post=152112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/anatasia.dk\/wp-json\/wp\/v2\/tags?post=152112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}