Styrkeprogram for nybegynner

Jeg har fått flere spørsmål om treningsprogrammet mitt, og det kan jeg forstå! Jeg har lært utrolig mye på disse 7 ukene, og jeg var ganske rådløs i starten selv. Jeg er langt ifra noen ekspert (laaaangt ifra), men jeg kan jo dele det jeg har lært, og dele mitt treningsprogram :) Mitt mål er å bli i god form og miste fettprosent. For å gjøre det må jeg trene og forbrenne kalorier, og det er styrketrening helt rå på. Du skal trene utrolig mye som jente for å «bli stor», så det skal man ikke bekymre seg så mye for, det man derimot skal huske er at desto mer muskelmasse du har, dess mer kalorier forbrenner du iløpet av en dag. En annen fordel med styrketrening er at du forbrenner kalorier resten av dagen, ikke bare under økta som ofte er tilfellet ved aerobic og lignende. Men det er selvsagt viktig å variere. Jeg trener TRC core styrke, sykling, løping og lignende ved siden av.

Jeg tar her for meg programmet jeg startet med, og vil komme tilbake programmet jeg bruker nå i et senere innlegg (lover :) ).

Om du er helt nybegynner ville jeg startet med et program som tar for seg hele kroppen på en og samme økt, og holdt meg til maskiner.  Er du helt blank ville jeg bestilt time med PT først. Dette programmet startet jeg med:

[IMG]

Sett er antall serier og rep er antall repetisjoner i hver serie. Mellom hver serie har man en pause på minst 30 sek og maks 1 minutt. Man skal også ha 1 oppvarmingssett på ca halve vekten av første sett (gjerne flere repetisjoner (10-20)). En endring fra det jeg var vant med var å øke vekten for hver serie. Man skulle ikke tro at man klarer det, men det er ganske utrolig, man klarer som regel tyngre og tyngre. I starten er det dog viktig at man gjør øvelsene riktig, så ikke ha for mye vekt! Men om du gjør øvelsene riktig er det bare positivt om du kun klarer f. eks 8 repitisjoner istede for 10 på siste serie. Da får man fortgang i prosessen :)

Oppvarming: løp 6 minutter, 5 % stigning, 7,5 km/t
Det er viktig å bli god og varm når man trener, om dette ikke holder, så ha høyere fart eller høyere stigning! Man kan også sykle eller ro, men husk å bli varm nok!

Leg Press: 10 rep/5 serier
Sittende i maskin. Pass på å ikke strekk ut beina helt, har du tunge vekter på kan man risikere å skade knærne. Du kan gjerne ha mindre enn 90 grader mellom lår og legg når du er helt innerst. Ikke stopp hver gang du presser ut og inn, da tar du «juksepauser», prøv å hold flyten. Husk å puste, ut når du presser ut, og inn når du presser inn. Bevegelsen skal også være rolig, men gjerne litt eksplosiv på vei ut.

[IMG]

Kettlebell Swing: 20 rep/4 serier
Start med 4 kg om oppvarming og 8 kg. Sjekk videoen under. Det er viktig her at du holder mage og rygg stabil og ikke knekker i hofta på vei opp eller ned. Kettlebellen skal aldri over øye-høyde. Armen skal være helt strak og du skal ikke holde hardt i kettlebellen, den skal henge løst. Den andre armen bruker du til å holde balansen. Jeg bruker denne øvelsen fortsatt, og tar nå 16 kg de to siste seriene.

[yframe url=’http://www.youtube.com/watch?v=GWO8LopHheA’]

Chest Press: 10 rep/4 serier
Husk å holde høye albuer (skulderhøyde), og ikke før albuene lenger bak enn at overarmene er på linje med brystet. Pust ut når du presser ut )

[IMG]

Nedtrekk front: 10 rep/4 serier
Sitt så langt inntil maskinen du kommer, og ha «lår pressen» så stramt som mulig.  Det er viktig at du holder deg så rett som mulig, og ikke lener deg bakover, det er juks. Se skrått opp hele tiden, gjerne på toppen av maskinen, og fokuser på å trekke stanga ned rett forbi haka og til toppen av brystet. Når armene er strake skal du fokusere på å trekke ned skuldrene først, så ta over med armer og biceps, da trener du mer rygg. Når du gjør nedtrekket skal du altså ha lave skuldre.

[IMG]

Skulder Press: 10 rep/4 serier
Her startet jeg med veldig lav vekt, men jeg er også svakest i skuldrene. Pass på å skyv albuene ut så de er på linje  med proppen (altså rett ut som vinger), og ikke kryper innover mot hverandre. Overarmene skal ikke under skulderhøyde (gjerne litt høyere enn bildet under).

[IMG]

Bozo Crunch: max rep/4 serier
Sitt helt fremst på bosu-ballen og kryss armene foran brystet. Legg deg bakover og hev deg opp, men ikke for høyt, da kommer du i hvile-posisjon. Her er det de nedre magemusklene som skal jobbe. Ikke hev deg helt ned igjen på returen heller, men nesten. Ta så mange du klarer. Jeg ligger på 20 rep nå, og 25 på siste sett. Startet med 15 rep.

Litt som denne, bare med beina godt plantet på bakken (ca skuldebredde mellomrom). Husk å holde avstanden mellom knærne!

[yframe url=’http://www.youtube.com/watch?v=VolSo2BV2NY’]

Red Cord Chrunch: max rep/4 serier
Denne er helt rå! Og veldig veldig tung. Husk at hoftene aldri skal falle ned, dette er en kjempeøvelse for kjernemuskulatur, mage, lår og rygg. Videoen under viser øvelsen bra, men jeg vil anbefale å ligge lenger bak i slyngene for å få mer trening på vei tilbake og (altså, når du ligger rett i planke skal bena dine henge litt lenger bak enn slyngefestet i taket så slyngene henger skrått bakover)

[yframe url=’http://www.youtube.com/watch?v=7zdZtRWwabM’]

Avslutt med litt tøy og bøy, eller gå fort på løpebåndet i 5 minutter!

Når du har blitt sterkere er det på tide å bytte ut noen av øvelsene med løse vekter. Løse vekter gir en mye bedre trening enn vekter i maskin, siden man bruker mye støttemuskulatur som ikke aktiveres i en statisk bevegelse som man får i maskiner, men det er dog enda viktigere å gjøre øvelsene riktige siden det er lettere å gjøre feil, og dermed skade seg. Derfor gjorde jeg, og anbefaler andre å starte med maskinøvelser. Alle disse øvelsene forbereder deg til øvelser som knebøy, skulderpress, benkpress osv :)

Jeg kommer som nevnt med treningsopplegget jeg bruker nå om ikke lenge :)

Hva syns du om dette programmet?


100 comments to Styrkeprogram for nybegynner

  • Synes det så veldig bra ut jeg! Jeg er veldig fan av gluteal bridge med vekt selv da, så må nok ha med den. Men skal absolutt prøve kettlebellen og de to crunchene, ser drittungt ut! Tusen takk :)

    • Ingrid

      Ja den må jeg prøve selv, eller hip-thrust! Den red core crunchen er det værste jeg vet, men også favoritten da den er så effektiv. Blandede følelser der du!

    • Ingrid

      Det er dem, spesielt glad i red cord crunchen, for den er det nesten umulig å jukse i!

  • Mona Elisabeth

    For ett supert opplegg. Kommer til å bake noen av øvelsene dine inn i mitt program. Du er superflink :-D

  • Sara

    Takk for at du (sannsynligvis) har gitt meg treningsmotivasjonen tilbake! Trente fast over en lengre periode, en god del styrke + litt mindre cardio. Men møtte jevnlig på motgang samt at treninga stangerte noe. Det resulterte i NULL treningsglede og svært, svært lite trening. Har savnet det, virkelig.. Men allikevel har det vært klin umulig for meg å trene. Men NÅ.. NÅ kjennes det ut som det kribler i kroppen igjen, jeg VET JO hvor digg det er å trene (LES: etter å ha trent ;) )

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