{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/da\/hvor-mange-lag\/","title":{"rendered":"Hvor mange armb\u00f8jninger skal du tage om dagen?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">Hvad er fordelene ved armb\u00f8jninger?<\/h2>\n\n\n\n<p>Det er ikke tilf\u00e6ldigt, at armb\u00f8jninger er en fast bestanddel i fitnesscentret, siger Steve, NASM-certificeret tr\u00e6ner og uddannelseschef for l\u00f8bestudier. Du kan tr\u00e6ne dine overkropsmuskler og f\u00e5 alle fordelene ved denne \u00f8velse, uanset om du er ny i push-ups eller en garvet professionel.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Styrke i overkroppen:&nbsp;<\/strong>Push-ups tr\u00e6ner bryst, ryg, skuldre og arme p\u00e5 samme tid, siger Stonehouse, hvilket opbygger styrke i alle de store muskelgrupper i din overkrop.<\/li>\n\n\n\n<li><strong>Kernekraft og stabilisering:<\/strong>&nbsp;Og armb\u00f8jninger er ikke kun gode til at styrke musklerne i overkroppen, tilf\u00f8jer Stonehouse. De tr\u00e6ner ogs\u00e5 din core. T\u00e6nk over det - en push-up svarer til en planke, bare med nogle ekstra armbev\u00e6gelser. Hvad er resultatet? Du opbygger kernestyrke og stabilitet ved at holde plankeformen, mens du udf\u00f8rer dine gentagelser.<\/li>\n\n\n\n<li><strong>Muskeludholdenhed:<\/strong>&nbsp;N\u00e5r din styrke vokser, g\u00f8r din muskeludholdenhed det ogs\u00e5, siger Stonehouse. Det er dine musklers evne til at arbejde mod modstand over tid. \u00d8get muskeludholdenhed hj\u00e6lper dig ikke kun med at f\u00e5 flere gentagelser i fitnesscentret, men g\u00f8r ogs\u00e5 hverdagsaktiviteter som at b\u00e6re tunge byrder lettere.<\/li>\n\n\n\n<li><strong>Forbedret kropsholdning:<\/strong>&nbsp;En bonus for en st\u00e6rkere overkrop og core? Bedre kropsholdning, siger Stonehouse. St\u00e6rkere ryg- og kernemuskler betyder, at det er lettere at holde sig oprejst, hvilket kan hj\u00e6lpe dig med at modvirke nogle af de WFH-smerter, du f\u00e5r af at sidde ved dit skrivebord hele dagen.<\/li>\n\n\n\n<li><strong>Den er alsidig:<\/strong>&nbsp;Push-ups findes i mange former og st\u00f8rrelser, siger Sims. Det g\u00f8r den til den perfekte \u00f8velse for folk p\u00e5 alle fitnessniveauer. Lav push-ups p\u00e5 kn\u00e6ene eller f\u00f8dderne, eller skift h\u00e5ndplacering for at tr\u00e6ne forskellige muskler i armen - uanset hvad du foretr\u00e6kker, er der en push-up-variant til dig derude.<\/li>\n\n\n\n<li><strong>Intet udstyr p\u00e5kr\u00e6vet:<\/strong>&nbsp;Du kan lave armb\u00f8jninger hvor som helst og n\u00e5r som helst, tilf\u00f8jer Sims - alt, hvad du beh\u00f8ver, er kropsv\u00e6gt.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Hvad g\u00f8r armb\u00f8jninger ved kroppen?<\/h2>\n\n\n\n<p>N\u00e5r det g\u00e6lder armb\u00f8jninger, er der \u00e9n ting, der er sikker: Din overkrop vil kunne m\u00e6rke det. Push-ups af alle slags tr\u00e6ner bryst, ryg, skuldre og arme, og du kan pr\u00f8ve forskellige variationer af \u00f8velsen for at tr\u00e6ne specifikke muskler yderligere. For eksempel vil en standard push-up med h\u00e6nderne under skuldrene fremh\u00e6ve dit bryst, mens en smal push-up med h\u00e6nderne t\u00e6ttere p\u00e5 siderne vil ramme dine triceps. Og uanset hvilken variation du v\u00e6lger, skal du holde din krop i plankeform under hele bev\u00e6gelsen, s\u00e5 din core forbliver engageret, indtil du er f\u00e6rdig med dine gentagelser.<\/p>\n\n\n\n<p>Push-ups kan ogs\u00e5 f\u00e5 dit hjerte til at pumpe, if\u00f8lge Sims. N\u00e5r du bruger alle disse store muskler p\u00e5 samme tid, tvinges dit hjerte til at arbejde h\u00e5rdt for at levere blod til disse v\u00e6v. Og over tid kan denne sunde belastning af hjertet fremme hjerte-kar-sundheden.<\/p>\n\n\n\n<p>God form er dog afg\u00f8rende for at f\u00e5 mest muligt ud af dine push-ups, siger Stonehouse. Uanset om du laver push-ups p\u00e5 kn\u00e6 eller t\u00e6er, skal du udf\u00f8re hele bev\u00e6gelsen (hvor du b\u00f8jer albuerne 90 grader og derefter skubber dig op igen) med en lang, ret ryg for at undg\u00e5 at belaste dine led un\u00f8digt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Hvor mange armb\u00f8jninger skal du tage om dagen?<\/h2>\n\n\n\n<p>Alles konditionsniveau og evner varierer, og antallet af armb\u00f8jninger, man b\u00f8r lave om dagen, varierer ogs\u00e5 fra person til person, siger Sims. Til at begynde med anbefaler hun, at du indarbejder armb\u00f8jninger i din tr\u00e6ning tre til fire gange om ugen for at give din krop tid til at restituere sig mellem svedeturene. Hvis du er ny inden for fitness eller armb\u00f8jninger, anbefaler hun, at du starter med fem til 10 gentagelser pr. tr\u00e6ningspas og \u00f8ger derfra. Hvis det f\u00f8les overkommeligt, foresl\u00e5r Stonehouse, at man laver to eller tre s\u00e6t med hver 10 armb\u00f8jninger med en kort pause mellem s\u00e6ttene. N\u00e5r den m\u00e6ngde f\u00f8les behagelig, kan du langsomt \u00f8ge antallet af gentagelser til et antal, hvor du f\u00f8ler dig udfordret, men ikke som om du presser din fysiske gr\u00e6nse.<\/p>\n\n\n\n<p>Og v\u00e6r ikke bange for at bruge modifikationer, hvis du har brug for dem, tilf\u00f8jer Stonehouse. Sims anbefaler, at man s\u00e6nker kn\u00e6ene ned mod gulvet eller laver armb\u00f8jninger op ad en v\u00e6g i stedet for p\u00e5 gulvet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">S\u00e5dan ved du, om du overanstrenger dig selv<\/h2>\n\n\n\n<p>Husk - armb\u00f8jninger handler ikke altid om at yde en maksimal indsats, advarer Stonehouse. \"Bare fordi man kan tage et vist antal armb\u00f8jninger p\u00e5 en dag, betyder det ikke altid, at man skal g\u00f8re det,\" siger han til Neshido. Det er vigtigt, at din krop restituerer sig efter tr\u00e6ning for at sikre, at dine muskler forbliver sunde og st\u00e6rke. Derfor anbefaler han, at man prioriterer denne balance i stedet for at fors\u00f8ge at lave s\u00e5 mange armb\u00f8jninger som muligt.<\/p>\n\n\n\n<p>Et sikkert tegn p\u00e5, at du overdriver? Smerte, siger han. Mens det er normalt at have lidt ondt efter tr\u00e6ning, er smerter under eller efter en push-up-session et tegn p\u00e5, at du overanstrenger dig eller skader dine led eller muskler, siger han. Hvis det er tilf\u00e6ldet, skal du stoppe med at lave push-ups og kontakte din l\u00e6ge for at undg\u00e5 yderligere skader.<\/p>\n\n\n\n<p>At arbejde sig selv til udmattelse er et andet tegn p\u00e5, at man laver for mange gentagelser, tilf\u00f8jer Sims. Mens du er&nbsp;<em>nogle<\/em>&nbsp;Hvis du f\u00f8ler, at du er n\u00f8dt til at kollapse bagefter, kan det tyde p\u00e5, at du overdriver. I stedet anbefaler hun, at du lytter til din krop - lav nok armb\u00f8jninger til at f\u00f8le, at du udfordrer dig selv, men ikke udmatter dig selv.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Konklusion<\/h2>\n\n\n\n<p>Der er en grund til, at armb\u00f8jninger er en god \u00f8velse: De opbygger styrke i overkrop og core, forbedrer din udholdenhed og stabilitet og er en alsidig \u00f8velse, der kan indg\u00e5 i alle slags styrketr\u00e6ningsprogrammer. Hvis \u00f8velsen er ny for dig, s\u00e5 start med tre eller fire gange om ugen med op til tre s\u00e6t af 10 gentagelser pr. tr\u00e6ningspas. Brug eventuelle modifikationer, der g\u00f8r bev\u00e6gelsen mere behagelig for din krop. Hvis du vil have mere, skal du v\u00e6lge flere gentagelser, hvor du f\u00f8ler, at du anstrenger dig, men ikke bliver helt udmattet, og hvis du f\u00f8ler ubehag eller smerte ud over den s\u00e6dvanlige \u00f8mhed efter tr\u00e6ning, skal du stoppe med armb\u00f8jningerne for at give din krop tid til at komme sig.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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