{"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\/sv\/hur-manga-skikt\/","title":{"rendered":"Hur m\u00e5nga armh\u00e4vningar ska du g\u00f6ra per dag?"},"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\">Vilka \u00e4r f\u00f6rdelarna med armh\u00e4vningar?<\/h2>\n\n\n\n<p>Det \u00e4r ingen slump att armh\u00e4vningar \u00e4r en stapelvara i gymmet, s\u00e4ger Steve, NASM-certifierad tr\u00e4nare och utbildningschef f\u00f6r l\u00f6pstudior. Du kan tr\u00e4na dina \u00f6verkroppsmuskler och f\u00e5 alla f\u00f6rdelar med denna \u00f6vning, oavsett om du \u00e4r ny p\u00e5 push-ups eller ett erfaret proffs.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Styrka i \u00f6verkroppen:&nbsp;<\/strong>Armh\u00e4vningar tr\u00e4nar br\u00f6stet, ryggen, axlarna och armarna samtidigt, s\u00e4ger Stonehouse, vilket bygger styrka i alla de stora muskelgrupperna i din \u00f6verkropp.<\/li>\n\n\n\n<li><strong>K\u00e4rnkraft och stabilisering:<\/strong>&nbsp;Och armh\u00e4vningar \u00e4r inte bara bra f\u00f6r att st\u00e4rka musklerna i \u00f6verkroppen, till\u00e4gger Stonehouse. De tr\u00e4nar \u00e4ven din core. T\u00e4nk p\u00e5 det - en armh\u00e4vning liknar en planka, bara med n\u00e5gra extra armr\u00f6relser. Vad blir resultatet? Du bygger upp b\u00e5lstyrka och stabilitet genom att h\u00e5lla plankformen medan du utf\u00f6r dina repetitioner.<\/li>\n\n\n\n<li><strong>Muskeluth\u00e5llighet:<\/strong>&nbsp;I takt med att din styrka \u00f6kar, \u00f6kar ocks\u00e5 din muskeluth\u00e5llighet , s\u00e4ger Stonehouse. Detta \u00e4r dina musklers f\u00f6rm\u00e5ga att arbeta mot motst\u00e5nd \u00f6ver tid. \u00d6kad muskeluth\u00e5llighet hj\u00e4lper dig inte bara att f\u00e5 fler repetitioner i gymmet, utan g\u00f6r ocks\u00e5 vardagliga aktiviteter som att b\u00e4ra tunga laster l\u00e4ttare.<\/li>\n\n\n\n<li><strong>F\u00f6rb\u00e4ttrad h\u00e5llning:<\/strong>&nbsp;En bonus f\u00f6r en starkare \u00f6verkropp och b\u00e5l? B\u00e4ttre h\u00e5llning, s\u00e4ger Stonehouse. Starkare rygg- och coremuskler g\u00f6r det l\u00e4ttare att h\u00e5lla sig uppr\u00e4tt, vilket kan hj\u00e4lpa dig att motverka en del av den WFH-sm\u00e4rta du f\u00e5r av att sitta vid skrivbordet hela dagen.<\/li>\n\n\n\n<li><strong>Den \u00e4r m\u00e5ngsidig:<\/strong>&nbsp;Armh\u00e4vningar finns i m\u00e5nga olika former och storlekar, s\u00e4ger Sims. Det g\u00f6r den till den perfekta \u00f6vningen f\u00f6r m\u00e4nniskor i alla konditionsniv\u00e5er. G\u00f6r armh\u00e4vningar p\u00e5 kn\u00e4na eller f\u00f6tterna eller \u00e4ndra handplaceringen f\u00f6r att tr\u00e4na olika muskler i armen - oavsett vad du f\u00f6redrar finns det en armh\u00e4vningsvariant f\u00f6r dig.<\/li>\n\n\n\n<li><strong>Ingen utrustning kr\u00e4vs:<\/strong>&nbsp;Du kan g\u00f6ra armh\u00e4vningar var som helst och n\u00e4r som helst, till\u00e4gger Sims - allt du beh\u00f6ver \u00e4r kroppsvikt.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Vad g\u00f6r armh\u00e4vningar med kroppen?<\/h2>\n\n\n\n<p>N\u00e4r det g\u00e4ller armh\u00e4vningar \u00e4r en sak s\u00e4ker: din \u00f6verkropp kommer att k\u00e4nna av br\u00e4nningen. Alla typer av armh\u00e4vningar aktiverar br\u00f6st, rygg, axlar och armar, och du kan prova olika varianter av \u00f6vningen f\u00f6r att ytterligare rikta in dig p\u00e5 specifika muskler. Till exempel kommer en vanlig armh\u00e4vning med h\u00e4nderna under axlarna att betona br\u00f6stet, medan en smal armh\u00e4vning med h\u00e4nderna n\u00e4rmare sidorna kommer att rikta in sig p\u00e5 triceps. Och oavsett vilken variant du g\u00f6r, att h\u00e5lla kroppen i plankform under hela r\u00f6relsen tvingar din core att h\u00e5lla sig engagerad tills du slutf\u00f6r dina repetitioner.<\/p>\n\n\n\n<p>Push-ups kan ocks\u00e5 f\u00e5 ditt hj\u00e4rta att pumpa, enligt Sims. Att anv\u00e4nda alla dessa stora muskler samtidigt tvingar hj\u00e4rtat att arbeta h\u00e5rt f\u00f6r att leverera blod till dessa v\u00e4vnader. Och med tiden kan denna h\u00e4lsosamma stress p\u00e5 ditt hj\u00e4rta fr\u00e4mja kardiovaskul\u00e4r h\u00e4lsa.<\/p>\n\n\n\n<p>Att tr\u00e4na bra form \u00e4r dock avg\u00f6rande f\u00f6r att f\u00e5 ut det mesta av dina armh\u00e4vningar, s\u00e4ger Stonehouse. Oavsett om du utf\u00f6r din armh\u00e4vning p\u00e5 kn\u00e4na eller t\u00e5rna, b\u00f6r du slutf\u00f6ra hela r\u00f6relsen (som s\u00e4nker till en 90-graders b\u00f6jning i armb\u00e5garna och sedan skjuter tillbaka upp) med en l\u00e5ng, rak rygg f\u00f6r att undvika on\u00f6dig belastning p\u00e5 dina leder .<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Hur m\u00e5nga armh\u00e4vningar ska du g\u00f6ra per dag?<\/h2>\n\n\n\n<p>Allas konditionsniv\u00e5 och f\u00f6rm\u00e5ga varierar, och antalet armh\u00e4vningar du b\u00f6r g\u00f6ra per dag varierar ocks\u00e5 fr\u00e5n person till person, s\u00e4ger Sims. Till att b\u00f6rja med rekommenderar hon att du inkluderar armh\u00e4vningar i ditt tr\u00e4ningspass tre till fyra g\u00e5nger i veckan f\u00f6r att ge din kropp tid att \u00e5terh\u00e4mta sig mellan svettsessionerna. Om du \u00e4r ny inom fitness eller armh\u00e4vningar rekommenderar hon att du b\u00f6rjar med fem till tio repetitioner per tr\u00e4ningspass och \u00f6kar d\u00e4rifr\u00e5n. Om det k\u00e4nns genomf\u00f6rbart f\u00f6resl\u00e5r Stonehouse att du g\u00f6r tv\u00e5 eller tre set med 10 armh\u00e4vningar vardera med en kort vila mellan seten. N\u00e4r den m\u00e4ngden k\u00e4nns bekv\u00e4m kan du l\u00e5ngsamt \u00f6ka dina repetitioner till ett antal d\u00e4r du k\u00e4nner dig utmanad, men inte som om du pressar din fysiska gr\u00e4ns.<\/p>\n\n\n\n<p>Och var inte r\u00e4dd f\u00f6r att anv\u00e4nda modifieringar om du beh\u00f6ver dem, till\u00e4gger Stonehouse. Sims rekommenderar att du s\u00e4nker kn\u00e4na mot golvet eller g\u00f6r armh\u00e4vningar mot en v\u00e4gg ist\u00e4llet f\u00f6r p\u00e5 golvet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Hur man ser om man \u00f6veranstr\u00e4nger sig<\/h2>\n\n\n\n<p>Kom ih\u00e5g - armh\u00e4vningar handlar inte alltid om att anstr\u00e4nga sig maximalt, varnar Stonehouse. \"Bara f\u00f6r att du kan g\u00f6ra ett visst antal armh\u00e4vningar p\u00e5 en dag betyder det inte alltid att du ska g\u00f6ra det\", s\u00e4ger han till Neshido. Det \u00e4r viktigt att kroppen \u00e5terh\u00e4mtar sig efter tr\u00e4ning f\u00f6r att musklerna ska f\u00f6rbli friska och starka. D\u00e4rf\u00f6r rekommenderar han att prioritera denna balans ist\u00e4llet f\u00f6r att f\u00f6rs\u00f6ka g\u00f6ra s\u00e5 m\u00e5nga armh\u00e4vningar som m\u00f6jligt.<\/p>\n\n\n\n<p>Ett s\u00e4kert tecken p\u00e5 att du \u00f6verdriver? Sm\u00e4rta, s\u00e4ger han. \u00c4ven om viss sm\u00e4rta efter tr\u00e4ning \u00e4r normalt, \u00e4r sm\u00e4rta under eller efter ett armh\u00e4vningspass ett tecken p\u00e5 att du \u00f6veranstr\u00e4nger eller skadar dina leder eller muskler, s\u00e4ger han. Om s\u00e5 \u00e4r fallet ska du sluta g\u00f6ra armh\u00e4vningar och kontakta din l\u00e4kare f\u00f6r att undvika ytterligare skador.<\/p>\n\n\n\n<p>Att arbeta sig till utmattning \u00e4r en annan signal om att du g\u00f6r f\u00f6r m\u00e5nga repetitioner, till\u00e4gger Sims. Medan du \u00e4r&nbsp;<em>n\u00e5gra<\/em>&nbsp;anstr\u00e4ngning f\u00f6r att slutf\u00f6ra dina upps\u00e4ttningar, kan k\u00e4nslan av att du m\u00e5ste kollapsa efter\u00e5t indikera att du \u00f6verdriver det. Ist\u00e4llet rekommenderar hon att du lyssnar p\u00e5 din kropp - g\u00f6r tillr\u00e4ckligt m\u00e5nga armh\u00e4vningar f\u00f6r att k\u00e4nna att du utmanar dig sj\u00e4lv, inte utmattar dig sj\u00e4lv.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Slutsats<\/h2>\n\n\n\n<p>Armh\u00e4vningar \u00e4r en bra \u00f6vning av en anledning: de bygger upp styrkan i \u00f6verkroppen och b\u00e5len, f\u00f6rb\u00e4ttrar din uth\u00e5llighet och stabilitet och \u00e4r en m\u00e5ngsidig \u00f6vning som kan anv\u00e4ndas i alla typer av styrketr\u00e4ningsprogram. Om du \u00e4r nyb\u00f6rjare p\u00e5 \u00f6vningen ska du b\u00f6rja tre eller fyra g\u00e5nger i veckan med upp till tre set om 10 repetitioner per tr\u00e4ningspass. Anv\u00e4nd eventuella modifieringar som g\u00f6r r\u00f6relsen mer bekv\u00e4m f\u00f6r din kropp. Om du vill ha mer, v\u00e4lj flera repetitioner d\u00e4r du k\u00e4nner att du anstr\u00e4nger dig, men inte blir helt utmattad. Och om du k\u00e4nner obehag eller sm\u00e4rta ut\u00f6ver den vanliga v\u00e4rken efter tr\u00e4ningen, sluta med armh\u00e4vningarna f\u00f6r att ge din kropp tid att \u00e5terh\u00e4mta 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 v27.4) - 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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