{"id":71,"date":"2016-09-12T22:32:23","date_gmt":"2016-09-12T21:32:23","guid":{"rendered":"http:\/\/home.uia.no\/karodf14\/?page_id=71"},"modified":"2016-09-12T22:49:39","modified_gmt":"2016-09-12T21:49:39","slug":"pt-kunde-2-program-3","status":"publish","type":"page","link":"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1\/pt-kunde-2-program-3\/","title":{"rendered":"PT &#8211; Kunde 2 &#8211; Program 3"},"content":{"rendered":"\n\t\n\t\t<div class=\"gallery_clear\"><\/div> \n\t\t<div id=\"gallery_71_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_71_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-2-program-3-281x500.png\" title=\"kunde 2 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-2-program-3-50x50.png\" alt=\"\" title=\"kunde 2 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-2-program-3-2-281x500.png\" title=\"kunde 2 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-2-program-3-2-50x50.png\" alt=\"\" title=\"kunde 2 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_71_1\" class=\"loader\"><\/div>\n\t\t\t\t\t<div id=\"slideshow_71_1\" class=\"slideshow\"><\/div>\n\t\t\t\t\t<div id=\"caption_71_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_71_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_71_1',\n\t\t\t\t\tcontrolsContainerSel:      '#controls_71_1',\n\t\t\t\t\tcaptionContainerSel:       '#caption_71_1',  \n\t\t\t\t\tloadingContainerSel:       '#loading_71_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>Det er klart for 3. \u00f8kt med kunde 2. I denne \u00f8kten har jeg tatt utgangspunkt i program 1, og laget et nytt program for mage- og kjernemuskelatur.<\/p>\n<p>Vi starter med 15 minutter oppvarming p\u00e5 l\u00f8peb\u00e5nn. Gjennomsnittlig hastighet p\u00e5 5,5. Gange i rolig tempo f\u00f8rst, avslutte med rolig jogg. Kunden begynner n\u00e5 \u00e5 bli komfortabel med tredem\u00f8lla.<\/p>\n<p>1. \u00f8velse &#8211; Markl\u00f8ft. Vi starter med markl\u00f8ft, siden kunden behersket \u00f8velsen bra forrige gang, og den tar for seg store muskelgrupper. 20 kg, 3 sett, 10 reps.<\/p>\n<p>2. \u00f8velse &#8211; To h\u00e5nds sving med kneb\u00f8y. Ogs\u00e5 en \u00f8velse som kunden behersket bra, og som hun syntes var veldig komfortabel. Den gjorde godt for skuldra hennes, i tillegg til at den aktiverer mange muskler p\u00e5 en gang. 6 kg, 3 sett, 10 reps.<\/p>\n<p>3. \u00f8velse &#8211; Burpee situps. En \u00f8velse som ogs\u00e5 krever litt kondisjon. En god m\u00e5te \u00e5 \u00f8ve seg p\u00e5 \u00e5 komme seg opp for andre situps \u00f8velser. Her f\u00e5r man hjelpe seg selv med litt fart. Kunden mestret \u00f8velsen bra. 3 sett av 20 sekunder.<\/p>\n<p>4. \u00f8velse &#8211; TRX crunch. Denne gang ville jeg at \u00f8velsen skulle gj\u00f8res med strake armer, og flere repetisjoner. En \u00f8velse kunden viste rask fremgang i. 3 sett x 15 repetisjoner.<\/p>\n<p>5. \u00f8velse &#8211; Situps med ball. \u00d8velse som gj\u00f8res inntil en vegg. Ved \u00e5 ha beina inntil veggen og en gjenstand \u00e5 dra seg opp med, ble resultatet mye bedre. Her kom hun nesten helt opp med overkroppen. Det trenger n\u00f8dvendigvis ikke \u00e5 v\u00e6re mer effektivt \u00e5 g\u00e5 helt opp p\u00e5 en situps \u00f8velse. Effekten kan v\u00e6re vel s\u00e5 bra ved kortere bevegelser. Allikevel er litt prestisje for kunden \u00e5 klare dette. 2 kg, 3 sett, 10 reps.<\/p>\n<p>6. \u00f8velse &#8211; St\u00e5ende sideb\u00f8y. En god \u00f8velse for de skr\u00e5 magemusklene. Gj\u00f8res gjerne med vekt i h\u00e5nda p\u00e5 den siden man b\u00f8yer. Kunden min brukte kettlebell p\u00e5 6 kg. Andre vekter kan ogs\u00e5 brukes. Legg gjerne p\u00e5 etterhvert som man bli kjent med \u00f8velsen. 3 sett gj\u00f8res p\u00e5 hver side av magemusklene 10 ganger.<\/p>\n<p>7. \u00f8velse &#8211; G\u00e5 opp og ned p\u00e5 albuer i planken. Gj\u00f8res p\u00e5 h\u00e5ndtak som forrige gang. 3 sett x 20 sekunder.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Det er klart for 3. \u00f8kt med kunde 2. I denne \u00f8kten har jeg tatt utgangspunkt i program 1, og laget et nytt program for mage- og kjernemuskelatur. Vi starter med 15 minutter oppvarming p\u00e5 l\u00f8peb\u00e5nn. Gjennomsnittlig hastighet p\u00e5 5,5. &hellip; <a href=\"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1\/pt-kunde-2-program-3\/\">Les videre <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1083,"featured_media":0,"parent":15,"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\/71"}],"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=71"}],"version-history":[{"count":3,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/71\/revisions"}],"predecessor-version":[{"id":73,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/71\/revisions\/73"}],"up":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/15"}],"wp:attachment":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/media?parent=71"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}