{"id":1667,"date":"2018-01-15T06:15:37","date_gmt":"2018-01-15T06:15:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=1667"},"modified":"2018-01-15T06:15:37","modified_gmt":"2018-01-15T06:15:37","slug":"fire-eneste-styrkeoevelser-du-har-brug-cykling","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/diverse\/fire-eneste-styrkeoevelser-du-har-brug-cykling\/","title":{"rendered":"De fire eneste styrke\u00f8velser, du har brug for til cykling"},"content":{"rendered":"<p><strong>Hvilke styrke- og konditions\u00f8velser har du brug for til cykling? Cykling handler grundl\u00e6ggende om gentaget ud\u00f8velse af kraft \u00e9t ben ad gangen. Men det er ikke bare benene \u2013 du skal ogs\u00e5 have en st\u00e6rk kropsstamme, n\u00e5r du skal styre cyklen, k\u00f8re opad og generelt v\u00e6re udholdende. Her er fire \u00f8velser, der d\u00e6kker alle disse behov.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Lunges<\/strong><\/h2>\n<p>Lunges er en fremragende \u00f8velse, fordi du udf\u00f8rer dem \u00e9t ben ad gangen, pr\u00e6cis, som n\u00e5r du k\u00f8rer p\u00e5 cykel. De tr\u00e6ner dine quadriceps, hofter og haser. Du b\u00f8r starte uden v\u00e6gt for at l\u00e6re at udf\u00f8re \u00f8velsen korrekt. N\u00e5r du har styr p\u00e5 det, kan du bruge h\u00e5ndv\u00e6gte eller kettlebells til at \u00f8ge belastningen. G\u00e5 efter 15-30 gentagelser pr. s\u00e6t for at holde intensiteten aerobisk. Se hvordan i denne video.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Bowflex\u00ae How-To | Lunges for Beginners\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/QOVaHwm-Q6U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><\/h2>\n<h2><strong>Planken<\/strong><\/h2>\n<p>Planken er en af de bedste \u00f8velser til en st\u00e6rk kropsstamme, som du kan udf\u00f8re s\u00e5 godt som overalt og til hver en tid. Den tr\u00e6ner din mave, l\u00e6nd og dine skuldre. Arbejd f\u00f8rst hen mod en konstant planke i \u00e9t minut med korrekt teknik, og begynd derefter p\u00e5 at tilf\u00f8je variationer. Du kan fors\u00f8ge at l\u00f8fte \u00e9t ben ad gangen eller udf\u00f8re sideplanker for at \u00f8ge sv\u00e6rhedsgraden og arbejde p\u00e5 forskellige elementer af din kropsstamme. Hvis du er i tvivl om teknikken eller \u00f8nsker inspiration, kan du se p\u00e5 denne planke-rutine. Kan du klare 3 minutter uden pause?<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Bowflex\u00ae Bodyweight Workout | Three-Minute Perfect Plank\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/ynUw0YsrmSg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><\/h2>\n<h2><strong>Squat<\/strong><\/h2>\n<p>Squat er en fremragende \u00f8velse uden for s\u00e6sonen, der tr\u00e6ner baller, hofter, quadriceps og haser. De hj\u00e6lper dig med at forbedre din maksimale styrke og udholdenhed. Det er vigtigt at l\u00e6re den korrekte teknik med lette v\u00e6gte, da forkert udf\u00f8rte squats kan g\u00f8re mere skade end gavn. N\u00e5r du har l\u00e6rt at squatte p\u00e5 den rigtige m\u00e5de, kan du begynde at udf\u00f8re f\u00e6rre gentagelser med mere v\u00e6gt, eller du kan g\u00e5 videre til squats p\u00e5 \u00e9t ben. Der er masser af info om squats derude, men se denne video, hvis du er i tvivl om den korrekte udf\u00f8relse.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"The Perfect Squat - Do it right!\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/X0qC1k0Zi6k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><\/h2>\n<h2><b>D\u00f8dl\u00f8ft p\u00e5 \u00e9t ben<\/b><\/h2>\n<p>D\u00f8dl\u00f8ft er ogs\u00e5 en af de grundl\u00e6ggende \u00f8velser, som alle b\u00f8r udf\u00f8re uden for s\u00e6sonen. Variationen af denne \u00f8velse p\u00e5 \u00e9t ben er fremragende til cykling, fordi den tr\u00e6ner hofterne og haserne og hj\u00e6lper med at korrigere muskelubalance, idet hvert ben skal b\u00e6re belastningen uafh\u00e6ngigt. Denne variation handler ikke om maksimal styrke, s\u00e5 start med ganske lidt v\u00e6gt, og fokuser p\u00e5 korrekt teknik. Det vil i sig selv give resultater. Hver gentagelse skal udf\u00f8res langsomt med let b\u00f8jet kn\u00e6 samt ret eller let svaj i ryggen, mens du samtidig sp\u00e6nder i dine ryg- og mavemuskler.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BZqx3eOnDK7\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hvilke styrke- og konditions\u00f8velser har du brug for til cykling? Cykling handler grundl\u00e6ggende om gentaget ud\u00f8velse af kraft \u00e9t ben [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":1668,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"global-categories":[],"class_list":["post-1667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diverse"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>De fire eneste styrke\u00f8velser, du har brug for til cykling - \u0160koda We Love Cycling - Danmark<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/dk\/diverse\/fire-eneste-styrkeoevelser-du-har-brug-cykling\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"De fire eneste styrke\u00f8velser, du har brug for til cykling\" \/>\n<meta property=\"og:description\" content=\"Hvilke styrke- og konditions\u00f8velser har du brug for til cykling? 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