{"id":38,"date":"2016-09-12T13:32:30","date_gmt":"2016-09-12T12:32:30","guid":{"rendered":"http:\/\/home.uia.no\/karodf14\/?page_id=38"},"modified":"2016-09-12T15:26:32","modified_gmt":"2016-09-12T14:26:32","slug":"pt-kunde-1-program-2","status":"publish","type":"page","link":"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1-2\/pt-kunde-1-program-2\/","title":{"rendered":"PT &#8211; Kunde 1 &#8211; Program 2"},"content":{"rendered":"\n\t\n\t\t<div class=\"gallery_clear\"><\/div> \n\t\t<div id=\"gallery_38_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_38_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\/09\/kunde-1-program-2-281x500.png\" title=\"kunde 1 program 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\/09\/kunde-1-program-2-50x50.png\" alt=\"\" title=\"kunde 1 program 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\/09\/kunde-1-program-2-2-281x500.png\" title=\"kunde 1 program 2 (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\/09\/kunde-1-program-2-2-50x50.png\" alt=\"\" title=\"kunde 1 program 2 (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<\/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_38_1\" class=\"loader\"><\/div>\n\t\t\t\t\t<div id=\"slideshow_38_1\" class=\"slideshow\"><\/div>\n\t\t\t\t\t<div id=\"caption_38_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_38_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_38_1',\n\t\t\t\t\tcontrolsContainerSel:      '#controls_38_1',\n\t\t\t\t\tcaptionContainerSel:       '#caption_38_1',  \n\t\t\t\t\tloadingContainerSel:       '#loading_38_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>Under andre \u00f8kt med kunde 2 vil vi ha st\u00f8rst fokus p\u00e5 mage, rygg og armer.<\/p>\n<p>Vi startet med 15 minutter p\u00e5 elipsemaskin. Ved \u00e5 bruke et slikt apparat til oppvarming, vil hun ogs\u00e5 f\u00e5 aktivert armene og overkroppen mye mer, enn p\u00e5 l\u00f8peb\u00e5nn. Det kan v\u00e6re kjekt n\u00e5r det er nettopp disse muskelgruppene vi skal jobbe med.<\/p>\n<p>1. \u00f8velse &#8211; benkpress. Jeg valgte \u00e5 starte med denne \u00f8velsen fordi det er en morsom \u00f8velse, men som folk som regel ikke t\u00f8rr \u00e5 pr\u00f8ve p\u00e5 alene. Selv syntes jeg denne \u00f8veslen er veldig effektiv og god, og man ser resultater rask ved \u00e5 kunne \u00f8ke vektene. Jeg satt opp til at kunden skulle ta 3 sett av 10 repetisjoner, med en 20 kg vektstang. Dette var litt vel optimistisk fra min side. 20 kg ble alt for tungt over lenger tid. Kunden klarte 1 sett og deretter 5 repetisjoner p\u00e5 de neste settene. Til neste gang vil jeg derfor ikke bruke benkpress, men heller starte med frie vekter eller en lettere vektstang. Det gj\u00f8r selvf\u00f8lgelig ingenting \u00e5 ta f\u00e6rre repetisjoner med tyngre vekter, men til \u00e5 starte med kan det v\u00e6re greit \u00e5 ha litt lettere vekter, slik at man er sikker p\u00e5 at man gj\u00f8r \u00f8velsen riktig.<\/p>\n<p>2. \u00f8velse &#8211; Liggende pullover. Her kj\u00f8rer vi 3 sett med 10 repetisjoner, med en hantel p\u00e5 8 kg. Denne \u00f8velsen mestrer kunden bra.<\/p>\n<p>3. \u00f8velse &#8211; To h\u00e5nds sving med kneb\u00f8y. En super \u00f8velse som tar med seg mange muskelgrupper i hele kroppen. Med en kettlebell p\u00e5 8 kg, tok hun 3 sett med 10 reps. Etter \u00e5 ha gjort denne \u00f8velsen noen ganger, kan vekten p\u00e5 kettlebellen med fordel \u00f8kes.<\/p>\n<p>4. \u00f8velse &#8211; Strak rygghev. 3 sett av 10 repetisjoner. Kan ogs\u00e5 gj\u00f8res med mer krummet rygg for \u00e5 avbelaste ryggen litt, eller med vektskive inntil kroppen for \u00e5 gj\u00f8re det tyngre.<\/p>\n<p>5. \u00f8velse &#8211; Sideliggende rygghev. En videref\u00f8ring av strak rygghev. Her belaster vi ogs\u00e5 mage. 3 sett med 10 reps p\u00e5 hver side. Ogs\u00e5 her kan en vektskive tas med om \u00f8nskelig.<\/p>\n<p>6. \u00f8velse &#8211; TRX crunch. Jeg valgte \u00e5 ta med denne \u00f8velsen ogs\u00e5 idag. Det var fordi det er en veldig effektiv \u00f8velse som kunden ogs\u00e5 mestret veldig bra. 3 sett av 10 reps.<\/p>\n<p>7. \u00f8velse &#8211; TRX saw. En \u00f8velse som tar b\u00e5de p\u00e5 mage, rygg, skuldre og armer. Litt annen vri enn en vanlig planke\u00f8velse, som jeg selv mener er kjedelig. Her kj\u00f8rte vi 3 sett av 20 sekunders jobbing frem og tilbake.<\/p>\n<p>8. \u00f8velse &#8211; Foldekniven med vektskive\/ ball. Jeg velger \u00e5 bruk en vektball\/ medisinball p\u00e5 denne \u00f8velsen. 3 sett x 10 reps, med 4 kg vekter.<\/p>\n<p>9. \u00f8velse &#8211; Strakliggende situps med vektskive over hode. Siste \u00f8velse denne dagen. En fin \u00f8velse for \u00e5 tyne ut det siste man har. Her starter man i flat posisjon p\u00e5 rygg og med henda over hode. S\u00e5 heiser man seg opp og hendene forblir i samme posisjon hele tiden. Deretter siger man sakte ned i startposisjon. 3 sett av 10 reps.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Under andre \u00f8kt med kunde 2 vil vi ha st\u00f8rst fokus p\u00e5 mage, rygg og armer. Vi startet med 15 minutter p\u00e5 elipsemaskin. Ved \u00e5 bruke et slikt apparat til oppvarming, vil hun ogs\u00e5 f\u00e5 aktivert armene og overkroppen mye &hellip; <a href=\"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1-2\/pt-kunde-1-program-2\/\">Les videre <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1083,"featured_media":0,"parent":18,"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\/38"}],"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=38"}],"version-history":[{"count":4,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/38\/revisions"}],"predecessor-version":[{"id":57,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/38\/revisions\/57"}],"up":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/18"}],"wp:attachment":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/media?parent=38"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}