{"id":5306,"date":"2013-12-29T20:48:16","date_gmt":"2013-12-29T19:48:16","guid":{"rendered":"http:\/\/blogg.improveme.se\/almqvistblogg\/?p=5306"},"modified":"2013-12-30T20:52:53","modified_gmt":"2013-12-30T19:52:53","slug":"tips-fran-bodybuilders","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/almqvistblogg\/2013\/12\/29\/tips-fran-bodybuilders\/","title":{"rendered":"Tips fr\u00e5n bodybuilders"},"content":{"rendered":"


\nAccept everyone you meet as your teacher
\n<\/em>\"\"<\/span><\/p>\n

Som jag bl.a skrivit i inl\u00e4gget Bevara den kvinnliga kroppen<\/span><\/a>\u00a0\u00e4r styrketr\u00e4ning j\u00e4ttebra f\u00f6r att\u00a0skapa fina former – fick\u00a0flera<\/span> <\/span>tips<\/strong> efter att ha pratat med tv\u00e5 v\u00e4ldigt v\u00e4ltr\u00e4nade\u00a0personer\u00a0p\u00e5 gymmet idag!<\/span><\/p>\n

Det kanske inte \u00e4r n\u00e5got nytt f\u00f6r m\u00e5nga, men jag visste t.ex. inte att man inte beh\u00f6ver v\u00e4rma upp<\/strong> s\u00e5<\/span> mycket som jag gjort, som alltid k\u00f6rt\u00a0ett tungt\u00a0intervall-pass p\u00e5\u00a0spinningcykeln eller crosstrainern 10-15 minuter innan varje styrketr\u00e4ningspass..\u00a0D\u00e5 \u00e4r det b\u00e4ttre att spinna\/springa\/g\u00e5 lite efter\u00e5t. Man kan tr\u00e4na\u00a0kondition de dagar man inte gymmar, alternativt gymma p\u00e5 morgonen och t.ex. springa p\u00e5 kv\u00e4llen.<\/p>\n

Varf\u00f6r?<\/span>
\nUnder\u00a0ett gympass\u00a0anv\u00e4nder sig kroppen\u00a0av\u00a0lagrad energi i\u00a0form av\u00a0glykogen (glykos) – detta tar dock slut<\/span> efter ca 50 minuter<\/span>.
\nOm man d\u00e4refter\u00a0forts\u00e4tter att tr\u00e4na\u00a0beh\u00f6ver kroppen snabbt energi vilket den tar fr\u00e5n f\u00f6rr\u00e5det med protein = musklerna, och inte<\/span> fr\u00e5n fettet, eftersom fett tar\u00a0l\u00e4ngre\u00a0tid att omvandla till energi \u00e4n vad protein\u00a0g\u00f6r.<\/p>\n

Som jag skrev i inl\u00e4gget L\u00e4ngden spelar ingen roll<\/span><\/a><\/span> har jag f\u00e5tt b\u00e4ttre resultat genom att gymma max 1,5\u00a0timme ist\u00e4llet f\u00f6r 2-3 timmar som jag gjorde innan.<\/p>\n

F\u00f6r att forts\u00e4tta tr\u00e4na utan\u00a0att bryta ner musklerna kan man tillf\u00f6ra snabb energi genom att\u00a0\u00e4ta t.ex. en energybar eller liknande. Om man som jag inte \u00e4ter raffinerat socker\u00a0eller\u00a0h\u00e4lsofarliga tillsatser som Karragenan<\/a> och\u00a0soja-lecitin<\/span><\/a>\u00a0kan man\u00a0t.ex. \u00e4ta en avokado som inneh\u00e5ller massa\u00a0energi i form av nyttiga fetter, eller lite nyttigt<\/span>\u00a0mandelsm\u00f6r<\/a> som\u00a0fr\u00e4mst inneh\u00e5ller\u00a0fett och protein<\/span> \ud83d\ude09<\/span><\/p>\n

H\u00e4danefter ska jag v\u00e4rma upp<\/strong> genom att\u00a0g\u00e5 med stavar till gymmet (ca 10 min), alternativt k\u00f6ra p\u00e5 crosstrainern 5-6 intensiva minuter – h\u00e4r anv\u00e4nds b\u00e5de armar och ben\u00a0<\/em>vilket ger en mer effektiv uppv\u00e4rmning.<\/span><\/p>\n

F\u00f6r att bygga<\/strong>\u00a0t.ex. ben- och s\u00e4tesmuskulatur ska jag k\u00f6ra max 4 \u00f6vningar f\u00f6r varje muskelgrupp – varje \u00f6vning med f\u00f6ljande metod:<\/span><\/p>\n

rep.\u00a01 med vikt s\u00e5 man klarar<\/span> 10<\/span><\/strong>\u00a0lyft (fortsatt uppv\u00e4rmning).<\/span>
\n rep. 2 med vikt s\u00e5 man klarar<\/span>\u00a08<\/span><\/strong>\u00a0lyft.<\/span>
\n rep. 3 med<\/span> maxvikt<\/strong><\/span>\u00a0s\u00e5 man klarar<\/span> 6<\/span><\/strong> lyft<\/span> (klarar man 7 \u00e4r det f\u00f6r l\u00e4tt).<\/span>
\nrep.\u00a04<\/span>\u00a0med vikt s\u00e5 man klarar<\/span>\u00a08<\/strong><\/span> lyft.<\/span>
\nrep.\u00a05 med vikt s\u00e5 man klarar<\/span> 10<\/strong><\/span> lyft<\/span>.<\/span><\/p>\n

Muskelgrupper som man\u00a0inte vill ska bli st\u00f6rre utan bara tonade (i mitt fall armar, axlar..)\u00a0ska tr\u00e4nas med l\u00e4ttare\u00a0vikter\u00a012 lyft, 3-4 repetitioner.<\/span><\/p>\n

\u00c4r\u00a0tacksam\u00a0f\u00f6r de h\u00e4r tipsen och\u00a0<\/span>motiverad<\/strong> inf\u00f6r<\/span> gymmet<\/span><\/a> nu hehe..<\/span> \ud83d\ude42\"\"<\/span><\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Accept everyone you meet as your teacher Som jag bl.a skrivit i inl\u00e4gget Bevara den kvinnliga kroppen\u00a0\u00e4r styrketr\u00e4ning j\u00e4ttebra f\u00f6r att\u00a0skapa fina former – fick\u00a0flera tips efter att ha pratat med tv\u00e5 v\u00e4ldigt v\u00e4ltr\u00e4nade\u00a0personer\u00a0p\u00e5 gymmet idag! Det kanske inte \u00e4r n\u00e5got nytt f\u00f6r m\u00e5nga, men jag visste t.ex. inte att man inte beh\u00f6ver v\u00e4rma upp … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":5927,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[283,288,287,286,106,282,284,285],"class_list":["post-5306","post","type-post","status-publish","format-standard","hentry","category-traning","tag-glykogen","tag-kgm-ab","tag-kgm-gym","tag-motivation","tag-resultat","tag-styrketraning","tag-traningstips","tag-uppvarmning"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/5306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/users\/5927"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/comments?post=5306"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/5306\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/media?parent=5306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/categories?post=5306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/tags?post=5306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}