{"id":18,"date":"2016-08-19T12:08:36","date_gmt":"2016-08-19T11:08:36","guid":{"rendered":"http:\/\/home.uia.no\/karodf14\/?page_id=18"},"modified":"2016-09-12T15:24:58","modified_gmt":"2016-09-12T14:24:58","slug":"pt-kunde-1-2","status":"publish","type":"page","link":"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1-2\/","title":{"rendered":"PT &#8211; Kunde 1"},"content":{"rendered":"\n\t\n\t\t<div class=\"gallery_clear\"><\/div> \n\t\t<div id=\"gallery_18_1\" class=\"photospace\"> \n\t\n\t\t\t<!-- Start Advanced Gallery Html Containers -->\n\t\t\t<div class=\"thumbs_wrap2\">\n\t\t\t\t<div class=\"thumbs_wrap\">\n\t\t\t\t\t<div id=\"thumbs_18_1\" class=\"thumnail_col \" >\n\t\t\t\t\t\t \n\t\t\t\t\t\t<ul class=\"thumbs noscript\">\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/08\/kunde-1-program-1-2-281x500.png\" title=\"kunde 1 program 1 (2)\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/08\/kunde-1-program-1-2-50x50.png\" alt=\"\" title=\"kunde 1 program 1 (2)\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/08\/kunde-1-program-1-281x500.png\" title=\"kunde 1 program 1\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/08\/kunde-1-program-1-50x50.png\" alt=\"\" title=\"kunde 1 program 1\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t\t\t<div class=\"photospace_clear\"><\/div>\n\t\t\t\t\t\t\t\t<a class=\"pageLink prev\" style=\"display:none\" href=\"#\" title=\"Previous Page\"><\/a>\n\t\t\t\t\t\t<a class=\"pageLink next\" style=\"display:none\" href=\"#\" title=\"Next Page\"><\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t<!-- Start Advanced Gallery Html Containers -->\n\t\t\t<div class=\"gal_content\">\n\t\t\t\t\n\t\t\t\t<div class=\"slideshow-container\">\n\t\t\t\t\t<div id=\"loading_18_1\" class=\"loader\"><\/div>\n\t\t\t\t\t<div id=\"slideshow_18_1\" class=\"slideshow\"><\/div>\n\t\t\t\t\t<div id=\"caption_18_1\" class=\"caption-container\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t<\/div>\n\t\n\t<\/div>\n\t\n\t<div class=\"gallery_clear\"><\/div>\n\t\n\t\n\t\n\t<script type='text\/javascript'>\n\t\t\t\n\t\t\tjQuery(document).ready(function($) {\n\t\t\t\t\n\t\t\t\t\/\/ We only want these styles applied when javascript is enabled\n\t\t\t\t$('.gal_content').css('display', 'block');\n\t\t\t\t$('.thumnail_col').css('width', '181px');\n\t\t\t\t\n\t\t\t\t\/\/ Initialize Advanced Galleriffic Gallery \n\t\t\t\tvar gallery = $('#thumbs_18_1').galleriffic({ \n\t\t\t\t\tdelay:                     3500,\n\t\t\t\t\tnumThumbs:                 9,\n\t\t\t\t\tpreloadAhead:              9,\n\t\t\t\t\tenableTopPager:            0,\n\t\t\t\t\tenableBottomPager:         false,\n\t\t\t\t\timageContainerSel:         '#slideshow_18_1',\n\t\t\t\t\tcontrolsContainerSel:      '#controls_18_1',\n\t\t\t\t\tcaptionContainerSel:       '#caption_18_1',  \n\t\t\t\t\tloadingContainerSel:       '#loading_18_1',\n\t\t\t\t\trenderSSControls:          true,\n\t\t\t\t\trenderNavControls:         true,\n\t\t\t\t\tplayLinkText:              'Play Slideshow',\n\t\t\t\t\tpauseLinkText:             'Pause Slideshow',\n\t\t\t\t\tprevLinkText:              '&lsaquo; Previous Photo',\n\t\t\t\t\tnextLinkText:              'Next Photo &rsaquo;',\n\t\t\t\t\tnextPageLinkText:          '&rsaquo;',\n\t\t\t\t\tprevPageLinkText:          '&lsaquo;',\n\t\t\t\t\tenableHistory:              0,\n\t\t\t\t\tautoStart:                 \t0,\n\t\t\t\t\tenableKeyboardNavigation:\ttrue,\n\t\t\t\t\tsyncTransitions:           \t1,\n\t\t\t\t\tdefaultTransitionDuration: \t300,\n\t\t\t\t\t\t\n\t\t\t\t\tonTransitionOut:           function(slide, caption, isSync, callback) {\n\t\t\t\t\t\tslide.fadeTo(this.getDefaultTransitionDuration(isSync), 0.0, callback);\n\t\t\t\t\t\tcaption.fadeTo(this.getDefaultTransitionDuration(isSync), 0.0);\n\t\t\t\t\t},\n\t\t\t\t\tonTransitionIn:            function(slide, caption, isSync) {\n\t\t\t\t\t\tvar duration = this.getDefaultTransitionDuration(isSync);\n\t\t\t\t\t\tslide.fadeTo(duration, 1.0);\n\t\n\t\t\t\t\t\t\/\/ Position the caption at the bottom of the image and set its opacity\n\t\t\t\t\t\tvar slideImage = slide.find('img');\n\t\t\t\t\t\tcaption.width(slideImage.width())\n\t\t\t\t\t\t\t.css({\n\t\t\t\t\t\t\t\t\/\/'bottom' : Math.floor((slide.height() - slideImage.outerHeight()) \/ 2 - 40),\n\t\t\t\t\t\t\t\t'top' : slideImage.outerHeight(),\n\t\t\t\t\t\t\t\t'left' : Math.floor((slide.width() - slideImage.width()) \/ 2) + slideImage.outerWidth() - slideImage.width()\n\t\t\t\t\t\t\t})\n\t\t\t\t\t\t\t.fadeTo(duration, 1.0);\n\t\t\t\t\t\t\n\t\t\t\t\t},\n\t\t\t\t\tonPageTransitionOut:       function(callback) {\n\t\t\t\t\t\tthis.hide();\n\t\t\t\t\t\tsetTimeout(callback, 100); \/\/ wait a bit\n\t\t\t\t\t},\n\t\t\t\t\tonPageTransitionIn:        function() {\n\t\t\t\t\t\tvar prevPageLink = this.find('a.prev').css('display', 'none');\n\t\t\t\t\t\tvar nextPageLink = this.find('a.next').css('display', 'none');\n\t\t\t\t\t\t\n\t\t\t\t\t\t\/\/ Show appropriate next \/ prev page links\n\t\t\t\t\t\tif (this.displayedPage > 0)\n\t\t\t\t\t\t\tprevPageLink.css('display', 'block');\n\t\t\n\t\t\t\t\t\tvar lastPage = this.getNumPages() - 1;\n\t\t\t\t\t\tif (this.displayedPage < lastPage)\n\t\t\t\t\t\t\tnextPageLink.css('display', 'block');\n\t\t\n\t\t\t\t\t\tthis.fadeTo('fast', 1.0);\n\t\t\t\t\t}\n\t\t\t\t\t\n\t\t\t\t}); \n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\/**************** Event handlers for custom next \/ prev page links **********************\/\n\t\t\n\t\t\t\tgallery.find('a.prev').click(function(e) {\n\t\t\t\t\tgallery.previousPage();\n\t\t\t\t\te.preventDefault();\n\t\t\t\t});\n\t\t\n\t\t\t\tgallery.find('a.next').click(function(e) {\n\t\t\t\t\tgallery.nextPage(); \n\t\t\t\t\te.preventDefault();\n\t\t\t\t});\n\t\t\n\t\t\t});\n\t\t<\/script>\n\t\t\n\t\t\n<p>Idag har jeg hatt min aller f\u00f8rste time som personlig trener. Videre f\u00f8lger forutsetninger, treningsprogram og resultater.<\/p>\n<p>Personen jeg trente var en ung kvinne. Vedkommende hadde ikke trent p\u00e5 7-8 m\u00e5neder, ser man bort ifra g\u00e5turer. F\u00f8r dette hadde kunden trent regelmessig. P\u00e5 forh\u00e5nd hadde vi en liten orientering p\u00e5 hva kunden ville oppn\u00e5 med timene. Hun hadde som \u00f8nske \u00e5 bli sterkere i hele kroppen. Selv mente hun at hun var sterkest i bena, og dette var noe hun \u00f8nsket \u00e5 bygge videre p\u00e5. Mage-hofte regionen ville hun ogs\u00e5 jobbe endel med. Jeg tok dette i betrakting og laget et treningsprogram som tok for seg hele kroppen, med hovedfokus p\u00e5 rumpe, l\u00e5r og mage.<\/p>\n<p>Vi startet med 15 min oppvarming p\u00e5 l\u00f8peb\u00e5nn. Jeg mener det er viktig \u00e5 v\u00e6re god og varm f\u00f8r man begynner p\u00e5 en trenings\u00f8kt. Det er for \u00e5 unng\u00e5 skader eller slitasjer, og for \u00e5 kunne yte maks under \u00f8kten.<\/p>\n<p>1. \u00f8velse &#8211; Kneb\u00f8y. Her kj\u00f8rte vi 3 sett av 10 repetisjoner. Siden det var f\u00f8rste \u00f8kt og det var lenge siden kunden hadde trent styrke, startet vi med \u00e5 bruke en vektstang p\u00e5 20 kg. Etter noen flere \u00f8kter vil kunden kunne legge p\u00e5 vekter for \u00e5 f\u00e5 mer motstand. \u00d8velsen tar p\u00e5 fremside- og bakside l\u00e5r og rumpe.<\/p>\n<p>2. \u00f8velse &#8211; Markl\u00f8ft. Ogs\u00e5 denne \u00f8velsen ble gjort med vektstang p\u00e5 20 kg. Obs: Viktig \u00e5 passe p\u00e5 at ryggen ikke krummer seg. Her trenes ogs\u00e5 fremside- og bakside l\u00e5r og rumpe, sammen med korsryggen. 8 x 3 \u00a0repetisjoner.<\/p>\n<p>3. \u00f8velse &#8211; Hamsprings curl. En super \u00f8velse for baksiden l\u00e5r. 10 x 3 repetisjoner.<\/p>\n<p>4. \u00f8velse &#8211; St\u00e5ende t\u00e5hev. Viktig \u00e5 ikke glemme leggene n\u00e5r man trener bein. En enkel og effektiv \u00f8velse. Vi valgte \u00e5 ta t\u00e5hev i ribbevegg. 10 x 3 repetisjoner.<\/p>\n<p>5. \u00f8velse &#8211; Liggende kroppshev i slynge. Syntes det var greit \u00e5 legge inn litt skuldre og armer, for \u00e5 gj\u00f8re programmet mer helhetlig. Hvis kunden fokuserer p\u00e5 dette programmet flere dager i uken, vil det gj\u00f8re en forskjell ogs\u00e5 for armer og skulde, selv om det ikke er i hovedfokus. 7 x 3 repetisjoner.<\/p>\n<p>6. \u00f8velse &#8211; TRX crunch. Dette er en sikker vinner p\u00e5 magefronten, og ogs\u00e5 en \u00f8velse kunden var godt kjent med fra f\u00f8r av. 10 x 3 repetisjoner.<\/p>\n<p>7. \u00f8velse &#8211; Foldekniven med vektskive. Vektskiven var p\u00e5 2,5 kg. Kan med fordel \u00f8ke vekten p\u00e5 skiven til neste gang. 10 x 3 repetisjoner.<\/p>\n<p>8. \u00f8velse &#8211; B\u00e5ten. En super \u00f8velse for sidene av magen. 10 p\u00e5 hver side x 3 repetisjoner.<\/p>\n<p>Kunden var sv\u00e6rt forn\u00f8yd etter fullf\u00f8rt program. Hun sa hun aldri hadde g\u00e5tt hjem fra trening med en s\u00e5 utmattende og god f\u00f8lelse. Det gjorde det g\u00f8y for meg \u00e5 v\u00e6re treneren hennes.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Idag har jeg hatt min aller f\u00f8rste time som personlig trener. Videre f\u00f8lger forutsetninger, treningsprogram og resultater. Personen jeg trente var en ung kvinne. Vedkommende hadde ikke trent p\u00e5 7-8 m\u00e5neder, ser man bort ifra g\u00e5turer. F\u00f8r dette hadde kunden &hellip; <a href=\"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1-2\/\">Les videre <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1083,"featured_media":0,"parent":5,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"_links":{"self":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/18"}],"collection":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/users\/1083"}],"replies":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/comments?post=18"}],"version-history":[{"count":8,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/18\/revisions"}],"predecessor-version":[{"id":54,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/18\/revisions\/54"}],"up":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/5"}],"wp:attachment":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/media?parent=18"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}