{"id":40,"date":"2016-09-12T14:21:10","date_gmt":"2016-09-12T13:21:10","guid":{"rendered":"http:\/\/home.uia.no\/karodf14\/?page_id=40"},"modified":"2016-09-12T15:27:54","modified_gmt":"2016-09-12T14:27:54","slug":"pt-kunde-1-program-3","status":"publish","type":"page","link":"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1-2\/pt-kunde-1-program-3\/","title":{"rendered":"PT &#8211; Kunde 1 &#8211; Program 3"},"content":{"rendered":"\n\t\n\t\t<div class=\"gallery_clear\"><\/div> \n\t\t<div id=\"gallery_40_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_40_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-3-281x500.png\" title=\"kunde 1 program 3\" >\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-3-50x50.png\" alt=\"\" title=\"kunde 1 program 3\" \/>\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-3-2-281x500.png\" title=\"kunde 1 program 3 (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-3-2-50x50.png\" alt=\"\" title=\"kunde 1 program 3 (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_40_1\" class=\"loader\"><\/div>\n\t\t\t\t\t<div id=\"slideshow_40_1\" class=\"slideshow\"><\/div>\n\t\t\t\t\t<div id=\"caption_40_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_40_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_40_1',\n\t\t\t\t\tcontrolsContainerSel:      '#controls_40_1',\n\t\t\t\t\tcaptionContainerSel:       '#caption_40_1',  \n\t\t\t\t\tloadingContainerSel:       '#loading_40_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>Program 3 med kunde 1. Idag var hovedfokus tilbake p\u00e5 rumpe, l\u00e5r og mage. Jeg gikk igjennom \u00f8velsene fra program 1, og lagde en program jeg mener passer enda bedre til kunden og hennes \u00f8nsker og forutsetninger.<\/p>\n<p>Oppvarming 15 min p\u00e5 elipsemaskin. Det var den oppvarmingsmetoden kunden likte best.<\/p>\n<p>1. \u00f8velse &#8211; Dyp kneb\u00f8y. Her har jeg valgt \u00e5 g\u00e5 litt ned p\u00e5 vektene fra forrige gang. Vi kj\u00f8rte 3 sett av 10 reps, men med en vektstang p\u00e5 12 kilo. Selv om kunden klarte kneb\u00f8y med 20 kilos vektstang forrige gang, ville jeg heller at hun gikk med p\u00e5 vektene for s\u00e5 \u00e5 gj\u00f8re \u00f8velsen helt riktig. Til gjengjeld ville jeg ha dype kneb\u00f8y, slik at det blir h\u00f8yere belastning for rumpe.<\/p>\n<p>2. \u00f8velse &#8211; Markl\u00f8ft. Viktig \u00e5 passe p\u00e5 at ryggen er strak og at vektstanga f\u00f8res inntil kroppen. 3 sett av 10 reps.<\/p>\n<p>3. \u00f8velse &#8211; TRX hip press. Denne \u00f8velsen syntes jeg kunden gjorde veldig bra, derfor valgte jeg \u00e5 ta den med igjen. I tillegg er den en vidunder p\u00e5 bakside av l\u00e5r. 3 sett av 10 reps.<\/p>\n<p>4. \u00f8velse &#8211; TRX crunch. Denne gang ville jeg at kunden skulle gj\u00f8re \u00f8velsen med strake armer. 2 sett av 10 reps + siste sett med 15 reps.<\/p>\n<p>5. \u00f8velse &#8211; TRX mountain climber. Ogs\u00e5 denne p\u00e5 strake armer. 3 sett x 10 reps. En reps er utf\u00f8rt n\u00e5r begge bena har gjort bevegelsen en gang.<\/p>\n<p>6. \u00f8velse &#8211; Situps p\u00e5 skr\u00e5 benk. Ville at kunden skulle g\u00e5 s\u00e5 langt opp hun kunne. 3 sett x 10 reps.<\/p>\n<p>7. \u00f8velse &#8211; Foldekniven med ball. Denne gangen ville jeg at hun skulle f\u00e5 til \u00e5 fange ballen med bena, for s\u00e5 \u00e5 fortsette bevegelsen ned. Det vil si at hun vekselvis har ballen i hendene og i bena. Litt mer utfordrende enn en vanlig foldekniv. 3 sett x 7 reps.<\/p>\n<p>8. \u00f8velse &#8211; B\u00e5ten. Hantel p\u00e5 4 kg. 3 sett av 10 reps. En reps er gjennomf\u00f8rt n\u00e5r hantelen har v\u00e6<span style=\"font-weight: 300\">rt p\u00e5 b\u00e5de h\u00f8yre og venstre side av kroppen.\u00a0<\/span><\/p>\n<p>9. \u00f8velse &#8211; T\u00e5hev. For \u00e5 ikke glemme leggene n\u00e5r man arbeider med ben, valgte jeg \u00e5 legge til t\u00e5hev ogs\u00e5 idag. 3 sett x 10 reps, ved bruk av ribbevegg.<\/p>\n<p>Kunden var veldig forn\u00f8yd med dagens program. Det var mange effektive \u00f8velser, som hun syntes var bra.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Program 3 med kunde 1. Idag var hovedfokus tilbake p\u00e5 rumpe, l\u00e5r og mage. Jeg gikk igjennom \u00f8velsene fra program 1, og lagde en program jeg mener passer enda bedre til kunden og hennes \u00f8nsker og forutsetninger. Oppvarming 15 min &hellip; <a href=\"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1-2\/pt-kunde-1-program-3\/\">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\/40"}],"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=40"}],"version-history":[{"count":2,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/40\/revisions"}],"predecessor-version":[{"id":60,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/40\/revisions\/60"}],"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=40"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}