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Gym Gym Gym

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Egentreningsprosjekt
Egentreningsprosjekt

Styrketrening

Innhold

Innhold Styrketrening 1 Innhold 2 Periodeplan 3 Øktplan 4 Logg 5 Oppsummering 6 Hvorfor er trening bra for helsen? 7

Periodeplan

Uke | Dato | Aktivitet (Hva jeg skal trene på) | Sted | 43 | 23/10 | Styrketrening | Pro Gym | 44 | 30/10 | Styrketrening | Pro Gym | 45 | 06/11 | Styrketrening | Pro Gym | 46 | 13/11 | Styrketrening | Pro Gym |

Min målsetting for treningsperioden er å øke den fysiske styrken og samtidig skaffe bedre kjennskap med denne typen trening.

Øktplan

Økt plan for styrketrening
Mål for øktene: Forbedre styrke i skuldre, armstrekker og øvre rygg.
Treningsmetode: Vektløfting Oppvarming: 15 minutter
8-10 minutter med rolig sykling, og deretter 5 minutter på en ro-maskin. Jeg sykler for å få i gang blodomløpet og pusten, slik at kroppen blir forberedt på treningsøkten. Roingen er for å få i gang blodomløpet i overkroppen og forbereder den. Oppvarming blir da overgangen fra å hvile til det anstrengende arbeidet. Oppvarming øker også prestasjonsevnen og minker risikoen for å få skader. Hoveddelen: omtrent 60 minutter
Her har jeg da utført de øvelsene under. Jeg har trent med 4 sett som hver har 10 repetisjoner. Litt kort om hver øvelse: Skulderpress med hantler, trener i hovedsak skuldrene (deltamuskel)
- Sitter oppreist og løfter hantlene rett opp fra kroppen. Føres så ned slik at armene står i en vinkel ut i fra skuldrene. Repeter.
Sidehev med hantler, trener i hovedsak den øvre delen av kappemuskelen
- Står oppreist med strake armer hengende rett ned, løfter så hantlene utover slik at de står omtrent 90 grader rett ut fra kroppen. Repeter.
Liggende sidehev, trener i hovedsak nedre del av kappemuskelen.
- Sitter på en benk, lener overkroppen over knærne. Armene henger rett ned, løfter så hantlene rett ut fra kroppen til de er vertikale. Repeter.
Shrugs med hantler, trener i hovedsak øvre del av kappemuskelen
- Står oppreist med hantlene i hendene. Løfter så opp ved å heve skuldrene. Repeter.
Nedpress med kabel/stativ, trener i hovedsak armstrekker
- Holder stangen med ett skulderbredt grep. Presser den så ned til armene er rett. Repeter.
Dips i stativ, trener i hovedsak armstrekker og store brystmuskel
- Står i et dipsstativ. Senker så kroppen til albuen er omtrent 90 grader, så presser man seg opp igjen. Repeter. Avslutning omtrent 10 minutter
Her tøyer jeg lett ut de tre store muskelgruppene jeg brukte i økten. Tøyning gir større bevegelighet noe som er bra å ha i en rekke idretter og i hverdagslige situasjoner.

Logg

Logg for 23. Oktober
Det var godt å trene. Kroppen var bra. Ble introdusert til ett nytt program, som var litt preget av å finne de rette vektene som passet meg. Følte at det gikk veldig greit, men neste økt blir bedre, for da veit jeg hva som er i vente og hvor tungt jeg skal løfte. Fikk også finpusset teknikken på de øvelsene som var nye for meg. Ferdig til planlagt tid. Logg for 30. Oktober
Veldig motiverende dag. Fikk øvd med de rette vektene og kunne øke litt på noen øvelser. Økningen var vell på grunn av at mye var nytt, fant rett belastning på dipsstativet. Ble gjennomført helt likt som første økt, og ferdig til planlagt tid. Logg for 06. November
Økte på sidehev og shrugs, det er små ting som dette som øker treningslysten og motivasjonen. En veldig god økt, hadde en bra dag. Ble en noe lengre treningsøkt på grunn lengre oppvarming og noe venting. Logg for 13. November
Dette var vel den beste økten igjennom hele perioden. Økte litt på skulderpress og nedpress med kabel. Hadde en lite anstrengende skoledag, slik at det derfor var mye mer energi til overs for treningen.

Oppsummering

Jeg kunne godt ha ønsket meg en lengre periode, fordi den gikk raskt. Men jeg fikk samtidig se resultater på den måneden. Det var lærerikt, jeg lærte noen nye øvelser og fikk merke hvor godt det er med en treningspartner. Det var også velig godt å ha det lille ekstra overskuddet man får ved å trene tidlig på dagen. Jeg likte best å trene når det er lyst ute, det gir meg energi og en mer våkenhet. Vanligvis trener jeg på kveldstid og da var kroppen mer sliten og trøtt. Jeg lærte også mer om tøyning av overkroppen, mer om tøyning av overkroppen. På forhånd kunne jeg mest om tøyning av bein osv. Det var slik at jeg gledet meg til disse timene, noe jeg for det meste gjør når det gjelder styrketrening. Jeg hadde ingen problemer med motivasjon, jeg hadde framgangen og Marius som gode motivasjonskilder. Både jeg og Marius ble svært fornøyd med perioden. For meg var han en perfekt treningspartner, vi holdt fokus på det vi skulle gjøre. Vi har begge erfaring med styrketrening og vi fikk utvekslet litt forskjellige råd. Det var en veldig god hjelp å ha en til å sikre og hjelpe til med de siste tunge repetisjonene. Jeg (vi) fikk se en god fremgang og det er ett program jeg har fortsatt med. Dette har også smittet litt over på holdningen min i hverdagen. Denne gangen var det ingenting jeg ville ha forandret med måten det ble gjennomført på. Alt var bare positivt.
Det eneste jeg ikke likte ved ‘’Pro Gym’’ var at de ikke spilte den slags type musikk jeg liker å trene til, derfor har jeg lært at jeg skal begynne å ta med egen musikk. For meg er det viktig at musikken er bra, den virker motiverende.

Hvorfor er trening bra for helsen?

Alle trenger litt mosjon i hverdagen, og det er viktig å holde en god helse. En god helse vil ikke bare si å trene masse, men at du også spiser riktig, har det bra med deg selv og føler deg vel og har god selvtillit. Så når vi tenker på at vi skal ha en god helse, må vi også tenkte på det psykiske tillegg til det fysiske. Og hvis du er flink og trene, har det godt med deg selv og trives i din egen kropp, er det lettere å holde seg frisk og rask. De som trener er som oftest mindre utsatt for å bli syke enn de som ikke er i så mye fysiskaktivitet. Bare du får beveget deg litt om dagen kan det holde.

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