{"id":96,"date":"2016-10-10T20:38:50","date_gmt":"2016-10-10T19:38:50","guid":{"rendered":"http:\/\/home.uia.no\/karodf14\/?page_id=96"},"modified":"2016-10-15T13:51:39","modified_gmt":"2016-10-15T12:51:39","slug":"kunde-3-time-2","status":"publish","type":"page","link":"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-3\/kunde-3-time-2\/","title":{"rendered":"Kunde 3 &#8211; time 2"},"content":{"rendered":"\n\t\n\t\t<div class=\"gallery_clear\"><\/div> \n\t\t<div id=\"gallery_96_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_96_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\/10\/exor-281x500.png\" title=\"exor\" >\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\/10\/exor-50x50.png\" alt=\"\" title=\"exor\" \/>\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\/10\/exor2-281x500.png\" title=\"exor2\" >\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\/10\/exor2-50x50.png\" alt=\"\" title=\"exor2\" \/>\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_96_1\" class=\"loader\"><\/div>\n\t\t\t\t\t<div id=\"slideshow_96_1\" class=\"slideshow\"><\/div>\n\t\t\t\t\t<div id=\"caption_96_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_96_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_96_1',\n\t\t\t\t\tcontrolsContainerSel:      '#controls_96_1',\n\t\t\t\t\tcaptionContainerSel:       '#caption_96_1',  \n\t\t\t\t\tloadingContainerSel:       '#loading_96_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 skal har jeg laget en styrke\u00f8kt som jeg trur skal passe bra til kunden. Hun har sagt hun er glad i \u00e5 g\u00e5 p\u00e5 fjellet og det har jeg hatt i tankene. Derfor har jeg lagt frem \u00f8velser som skal gjenspeile mange av de bevegelsene eller muskelbruken som man f\u00e5r ved en fjelltur. Hun vil skulle g\u00e5 mye oppover, og da er god beinstyrke viktig. Jeg har tatt disse tingene i betraktning og laget et program som fokuserer mest p\u00e5 bein og kjernemuskelatur.<\/p>\n<p>Vi starter med 15 minutter oppvarming p\u00e5 romaskin. Jeg velger romaskin for \u00e5 vise kunden flere m\u00e5ter \u00e5 varme opp p\u00e5, eller \u00e5 trene kondisjon ved en senere anledning.<\/p>\n<p>\u00d8velsene som jeg har lagt til i programmet er:<br \/>\n-G\u00e5ende utfall<br \/>\n<span style=\"font-weight: 300\">-Steg opp (p\u00e5 benk)<br \/>\n<\/span><span style=\"font-weight: 300\">-To h\u00e5nds sving med kneb\u00f8y<br \/>\n<\/span><span style=\"font-weight: 300\">-Planken med enarms roing<br \/>\n-TRX crunch<br \/>\n-TRX mountain climber<br \/>\n-St\u00e5ende sidehev<\/span><\/p>\n<p><span style=\"font-weight: 300\">Her har jeg satt opp tre \u00f8velser som fokuserer mest p\u00e5 bein, med noe innslag av rygg, bryst og skuldre p\u00e5 \u00f8velse 3. Deretter har jeg satt opp fire \u00f8velser med hovedfokus p\u00e5 mage, b\u00e5de den rette og skr\u00e5 delen, i tillegg til at de ber\u00f8rer ryggen. Noen av \u00f8velsene har jeg ment slik at de skal passe med ulike bevegelser man utf\u00f8rer p\u00e5 en fjelltur. F.eks. ved g\u00e5ende utfall og steg opp. Ved bratte bakker i fjellet eller ulent terreng m\u00e5 muskelene i beina jobbe. Da kan dette v\u00e6re passende \u00f8velser for \u00e5 styrke disse muskelgruppene. Utover det er det viktig \u00e5 styrke b\u00e5de mage og rygg jevnlig for \u00e5 holde kroppen stabil.\u00a0<\/span><\/p>\n<p>Jeg har valgt disse \u00f8velsene fordi det er \u00f8velser hun lett kan gj\u00f8re p\u00e5 egenh\u00e5nd uten PT. \u00d8velsene trenger heller ikke \u00e5 gj\u00f8res p\u00e5 et treningsstudio. Kunden var ikke s\u00e5 glad i \u00e5 trene forran mange andre folk, derfor vil jeg vise henne \u00f8velser som hun kan ta med seg utenfor studio. Hun eide bland annet egen slynge slik at hjemmetrening var veldig aktuelt. Vil hun ta med treningen utend\u00f8rs kan hun improvisere med \u00e5 bruke ting man finner i naturen. F.eks. en trapp eller stor seint i stedet for kasse, eller andre tunge gjenstander for noen av de andre \u00f8velsene.<\/p>\n<p>For denne kunden tenker jeg at utholdene styrke er det vi burde fokusere mest p\u00e5. Derfor har jeg satt opp sett med flere repetisjoner og lettere vekter.<\/p>\n<p>Kunden likte \u00f8velsene jeg satt opp. Hun ble veldig sliten, spesielt i beina. Ikke alle \u00f8velser var like enkle \u00e5 f\u00e5 til. Jeg hadde f\u00f8rst satt opp g\u00e5ende utfall med hantler, men det blei for tungt, s\u00e5 vi m\u00e5tte gj\u00f8re \u00f8velsen uten. TRX crunch sleit hun ogs\u00e5 med, s\u00e5 vi kj\u00f8rte sett med f\u00e5 repetisjoner, kun for \u00e5 gjennomf\u00f8re. Bytter nok ut \u00f8velsen til neste gang. Ellers var hun veldig forn\u00f8yd!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Idag skal har jeg laget en styrke\u00f8kt som jeg trur skal passe bra til kunden. Hun har sagt hun er glad i \u00e5 g\u00e5 p\u00e5 fjellet og det har jeg hatt i tankene. Derfor har jeg lagt frem \u00f8velser som &hellip; <a href=\"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-3\/kunde-3-time-2\/\">Les videre <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1083,"featured_media":0,"parent":92,"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\/96"}],"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=96"}],"version-history":[{"count":6,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/96\/revisions"}],"predecessor-version":[{"id":104,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/96\/revisions\/104"}],"up":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/92"}],"wp:attachment":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/media?parent=96"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}