{"id":3807,"date":"2023-04-18T13:08:00","date_gmt":"2023-04-18T13:08:00","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3807"},"modified":"2023-04-19T18:46:16","modified_gmt":"2023-04-19T18:46:16","slug":"7-ryggovningarna-for-en-stark-rygg","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/","title":{"rendered":"7 Rygg\u00f6vningar F\u00f6r Att F\u00e5 En Stark Rygg"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3807\" class=\"elementor elementor-3807\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a79cf8a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a79cf8a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-04a227e\" data-id=\"04a227e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-935fa91 elementor-widget elementor-widget-shortcode\" data-id=\"935fa91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Inledning\" >Inledning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Grymt_bra_ryggovningar_for_en_stark_rygg\" >Grymt bra rygg\u00f6vningar f\u00f6r en stark rygg<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Marklyft\" >Marklyft<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Stangrodd\" >St\u00e5ngrodd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Pull_Ups\" >Pull Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Latsdrag\" >Latsdrag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Liggande_supermanlyft\" >Liggande supermanlyft<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Hyperextension\" >Hyperextension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Omvanda_flyes\" >Omv\u00e4nda flyes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Viktiga_tips_for_utforandet\" >Viktiga tips f\u00f6r utf\u00f6randet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Korrekt_form\" >Korrekt form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Tips_om_du_ar_Nyborjare\" >Tips om du \u00e4r Nyb\u00f6rjare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Uppvarmningsovningar_och_Oka_vikten_gradvis\" >Uppv\u00e4rmnings\u00f6vningar och \u00d6ka vikten gradvis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.refitness.se\/blog\/traning\/7-ryggovningarna-for-en-stark-rygg\/#Oka_vikten_gradvis\" >\u00d6ka vikten gradvis<\/a><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd329f4 elementor-widget elementor-widget-heading\" data-id=\"fd329f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Inledning\"><\/span>Inledning<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1ff476 elementor-widget elementor-widget-text-editor\" data-id=\"a1ff476\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Att ha en stark och frisk rygg \u00e4r en viktig del f\u00f6r de flesta dagliga sysslor. Ett v\u00e4l balanserat tr\u00e4ningsprogram som har med rygg\u00f6vningar hj\u00e4lper dig att bygga upp styrka, minska skador och f\u00f6rb\u00e4ttra din prestation rent allm\u00e4nt.<\/p>\n<p>Jag kommer g\u00e5 igenom de 7 b\u00e4sta \u00f6vningarna som fokuserar p\u00e5 \u00f6vrerygg och l\u00e4ndrygg s\u00e5 du ska kunna bli starkare, mer v\u00e4ltr\u00e4nad och h\u00e4lsosammare.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5b7439 elementor-widget elementor-widget-heading\" data-id=\"b5b7439\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Grymt_bra_ryggovningar_for_en_stark_rygg\"><\/span>Grymt bra rygg\u00f6vningar f\u00f6r en stark rygg<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8dd364 elementor-widget elementor-widget-text-editor\" data-id=\"a8dd364\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Dessa inkluderar marklyft, pull-ups, st\u00e5ngrodd, latsdrag, Liggande supermanlyft, Hyperextensions och Omv\u00e4nda Flyes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d79ad1 elementor-widget elementor-widget-heading\" data-id=\"2d79ad1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Marklyft\"><\/span>Marklyft<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2241189 elementor-widget elementor-widget-text-editor\" data-id=\"2241189\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Marklyft anses allm\u00e4nt vara en av de b\u00e4sta \u00f6vningarna n\u00e4r det kommer till att tr\u00e4na din rygg, eftersom de involverar m\u00e5nga muskelgrupper och erbjuder m\u00e5nga f\u00f6rdelar tex f\u00f6rb\u00e4ttrad styrka och flexibilitet.<\/p><p>Denna \u00f6vning kr\u00e4ver att du lyfter en skivst\u00e5ng fr\u00e5n marken samtidigt som du h\u00e5ller ryggen rak. Det \u00e4r viktigt att alla andra delar av din kropp r\u00f6r sig unisont, med varje muskel och led som svarar exakt f\u00f6r effektiv form.<\/p><p>Genom att g\u00f6ra detta p\u00e5 r\u00e4tt s\u00e4tt kommer du inte bara att engagera flera olika muskelgrupper \u2013 rumpa, baksida l\u00e5r <br \/>och lats \u2013 utan du kan ocks\u00e5 f\u00f6rbygga och undvika potentiella skador eller anstr\u00e4ngningar genom att undvika v\u00e4lvning fr\u00e5n b\u00e5de nacken och nedre delen av ryggen.<\/p><p>Det finns det olika typer av marklyft som \u00e4r inriktade p\u00e5 specifika omr\u00e5den; till exempel rum\u00e4nska marklyft riktar in sig fr\u00e4mst p\u00e5 baksida l\u00e5r medan trapbarmarklyft l\u00e4gger direkt tonvikt p\u00e5 s\u00e4tesmusklerna.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc737b8 elementor-widget elementor-widget-html\" data-id=\"bc737b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"padding:56.25% 0 0 0;position:relative;\"><iframe src=\"https:\/\/player.vimeo.com\/video\/475423521?h=cea3d0dd81&amp;badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" title=\"Marklyft\"><\/iframe><\/div><script src=\"https:\/\/player.vimeo.com\/api\/player.js\"><\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95c1705 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"95c1705\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c91e78 elementor-widget elementor-widget-heading\" data-id=\"4c91e78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Stangrodd\"><\/span>St\u00e5ngrodd<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27f2681 elementor-widget elementor-widget-text-editor\" data-id=\"27f2681\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>St\u00e5ngrodd \u00e4r en bra rygg\u00f6vning f\u00f6r att f\u00f6rb\u00e4ttra styrka och flexibilitet, samt minska risken f\u00f6r ryggsm\u00e4rtor och skador. Denna \u00f6vning riktar sig till flera muskler i \u00f6vre delen av ryggen inklusive lats, romboider, trapezius,\u00a0 baksida axlar och \u00e4ven biceps.<\/p><p>Den kan dessutom hj\u00e4lpa till med h\u00e5llningen genom att st\u00e4rka muskler l\u00e4ngs ryggraden som p\u00e5verkar stabilitet och balans.<\/p><p>N\u00e4r du utf\u00f6r st\u00e5ngrodd korrekt \u2013 h\u00e5ll br\u00f6stet uppe samtidigt som du b\u00f6jer dig fram\u00e5t,<span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">\u00a0bibeh\u00e5ll korrekt kurvatur p\u00e5 ryggen och riktning.\u00a0<\/span><span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">Det finns ocks\u00e5 flera varianter tillg\u00e4ngliga som ytterligare f\u00f6rb\u00e4ttrar detta tr\u00e4ningspass s\u00e5som enarmsrodd eller omv\u00e4nt grepp.\u00a0<\/span><\/p><p>F\u00f6r nyb\u00f6rjare som vill utf\u00f6ra denna \u00f6vning p\u00e5 ett s\u00e4kert s\u00e4tt utan verktyg som hantlar eller skivst\u00e4nger finns det en utm\u00e4rkt kroppsviktsers\u00e4ttning som ofta kallas <a href=\"#superman\">liggande supermanlyft<\/a>: n\u00e4r du ligger platt p\u00e5 magen med armarna utstr\u00e4ckta direkt ovanf\u00f6r lyfter du l\u00e5ngsamt motsatt arm\/ben fr\u00e5n marken och kopplar in din nedre del. tillbaka f\u00f6r upprepningar.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd6e106 elementor-widget elementor-widget-html\" data-id=\"cd6e106\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"padding:56.25% 0 0 0;position:relative;\"><iframe src=\"https:\/\/player.vimeo.com\/video\/517856233?h=1a19628ecc&amp;badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" title=\"St&amp;aring;ngrodd\"><\/iframe><\/div><script src=\"https:\/\/player.vimeo.com\/api\/player.js\"><\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b491f9a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"b491f9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afaee4b elementor-widget elementor-widget-heading\" data-id=\"afaee4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Pull_Ups\"><\/span>Pull Ups<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f07d481 elementor-widget elementor-widget-text-editor\" data-id=\"f07d481\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pull-ups \u00e4r en av de popul\u00e4raste \u00f6vningarna f\u00f6r att tr\u00e4na musklerna p\u00e5 ryggen. N\u00e4r den utf\u00f6rs korrekt kommer du inte bara att arbeta med den \u00f6vre delen av ryggen utan \u00e4ven dina axlar, lats och mage.<\/p><p>N\u00e4r du anv\u00e4nder ett pronerat grepp (handflatorna v\u00e4nda bort fr\u00e5n kroppen), se till att du h\u00e5ller armb\u00e5garna n\u00e4ra varandra under varje repetition. Dina f\u00f6tter b\u00f6r antingen korsas eller h\u00e5llas platt p\u00e5 golvet under pull-ups ocks\u00e5.<\/p><p>B\u00f6rja med att komma i h\u00e4ngande position; greppa ett stadigt tag med handflatorna axelbrett is\u00e4r samtidigt som skulderbladen kopplas ner mot ryggraden, k\u00f6r sedan igenom kraftigt med br\u00f6stet f\u00f6r att lyfta upp dig tills b\u00e5da armarna n\u00e5r full utstr\u00e4ckning i eller strax \u00f6ver \u00f6gonh\u00f6jd.<\/p><p>N\u00e4r du g\u00f6r pull-ups, se till att du fokuserar p\u00e5 utf\u00f6randet och p\u00e5 att aktivera de muskelgrupper som ska arbeta,\u00a0 s\u00e5som lats,\u00a0 f\u00f6r att f\u00e5 \u00f6nskat resultat.<\/p><p>Varje repetition ska vara kontrollerat, n\u00e4r du \u00e4r i h\u00f6gsta l\u00e4get av r\u00f6relsen,\u00a0 s\u00e4nker dig sj\u00e4lv l\u00e5ngsamt , ca 4 sekunder p\u00e5 nerv\u00e4gen tills du \u00e4r helt utstr\u00e4ckt och h\u00e4nger i armarna igen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fad9c08 elementor-widget elementor-widget-html\" data-id=\"fad9c08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/eGo4IYlbE5g\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc3c9c1 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"dc3c9c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1487fd elementor-widget elementor-widget-heading\" data-id=\"b1487fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Latsdrag\"><\/span>Latsdrag<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37d4a74 elementor-widget elementor-widget-text-editor\" data-id=\"37d4a74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Latsdrag \u00e4r en bra \u00f6vning f\u00f6r att rikta in sig p\u00e5 just lats, eller korrekt term latisimus dorsi. Att tr\u00e4na denna stora muskel kommer att bidra till en h\u00e5llning samtidigt som det \u00e4ven bidrar till en \u00f6kad styrka och muskeltillv\u00e4xt i rygg och armar.<\/p><p>F\u00f6r att utf\u00f6ra denna \u00f6vning korrekt, b\u00f6rja med att sitta p\u00e5 en b\u00e4nk eller annan stabil yta med f\u00f6tterna platt p\u00e5 golvet. <br \/>Ta tag i den i st\u00e5ngen med ett \u00f6verhandsgrepp, dvs\u00a0 med handflatorna v\u00e4nda bort fr\u00e5n dig och h\u00e4nderna placerade strax utanf\u00f6r axelbredd.<\/p><p>Dra ned\u00e5t tills st\u00e5ngen n\u00e5r br\u00f6sth\u00f6jd medan du lutar dig n\u00e5got tillbaka i positionen; se till att b\u00e5da axlarna f\u00f6rblir nere under hela r\u00f6relsen.<\/p><p>F\u00f6rs\u00f6k att h\u00e5lla lats sp\u00e4nda under hela \u00f6vningen och under varje repetition. Har du sv\u00e5rt med grepp s\u00e5 rekommenderar jag\u00a0<a href=\"https:\/\/www.refitness.se\/butiken\/traningstillbehor\/dragremmar\/\" target=\"_blank\" rel=\"noopener\">dragremmar<\/a>.\u00a0 \u00a0Nyb\u00f6rjare b\u00f6r se till att anv\u00e4nda l\u00e4tta vikter tills man k\u00e4nner att man har kontroll p\u00e5 vikten och teknik.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7e23c3 elementor-widget elementor-widget-html\" data-id=\"d7e23c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/CAwf7n6Luuc?start=34\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6670c6c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6670c6c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-803feeb elementor-widget elementor-widget-heading\" data-id=\"803feeb\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"superman\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Liggande_supermanlyft\"><\/span>Liggande supermanlyft<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b6fb82 elementor-widget elementor-widget-text-editor\" data-id=\"6b6fb82\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Superman-\u00f6vningen \u00e4r en effektiv kroppsvikts\u00f6vning utformad f\u00f6r att st\u00e4rka musklerna i nedre delen av ryggen, s\u00e4tesmusklerna och baksida l\u00e5r. Det kan hj\u00e4lpa till att lindra ryggsm\u00e4rtor som orsakas av d\u00e5lig h\u00e5llning eller skador.<\/p><p>\u00d6vningen g\u00e5r ut p\u00e5 att ligga ner p\u00e5 mage med armarna utstr\u00e4ckta fr\u00e5n huvudet likt St\u00e5lmannen flyger fram. Lyft b\u00e5da benen tillsammans s\u00e5 h\u00f6gt fr\u00e5n marken du kan, f\u00f6ljt av att lyfta upp armarna p\u00e5 samma s\u00e4tt som en person g\u00f6r n\u00e4r du simmar.\u00a0<span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">Att l\u00e4gga till vikter eller variera repetitionerna (max 8-12 reps) \u00e4r bra modifieringar som kan hj\u00e4lpa till att \u00f6ka sv\u00e5righetsgraden samtidigt som den beh\u00e5ller formen.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db977a4 elementor-widget elementor-widget-html\" data-id=\"db977a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/z6PJMT2y8GQ?start=34\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb79cc0 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"fb79cc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27b94f6 elementor-widget elementor-widget-heading\" data-id=\"27b94f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Hyperextension\"><\/span>Hyperextension<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b439c79 elementor-widget elementor-widget-text-editor\" data-id=\"b439c79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hyperextension \u00e4r en grundl\u00e4ggande \u00f6vning f\u00f6r att utveckla de nedre ryggmusklerna, och man f\u00e5r m\u00e5nga f\u00f6rdelar gratis\u00a0 med denna \u00f6vning s\u00e5som r\u00f6rlighet och styrka. Den h\u00e4r \u00f6vningen inneb\u00e4r att du l\u00e4gger dig med ansiktet ned\u00e5t p\u00e5 en plan yta samtidigt som du str\u00e4cker dig genom l\u00e4ndryggen f\u00f6r att b\u00f6ja dig bak\u00e5t.<\/p><p><span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">Att l\u00e4gga till Hyperextensions till sin tr\u00e4ningsrutin kommer att bidra till att f\u00f6rb\u00e4ttra ryggradens stabilitet, vilket resulterar i b\u00e4ttre h\u00e5llning och minskad risk f\u00f6r skador.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d6908cb elementor-widget elementor-widget-html\" data-id=\"d6908cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/ph3pddpKzzw?start=34\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26093c4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"26093c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-594825c elementor-widget elementor-widget-heading\" data-id=\"594825c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Omvanda_flyes\"><\/span>Omv\u00e4nda flyes<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed41cca elementor-widget elementor-widget-text-editor\" data-id=\"ed41cca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Omv\u00e4nda hantelflyes \u00e4r en utm\u00e4rkt rygg\u00f6vning f\u00f6r att st\u00e4rka musklerna i \u00f6vre och mitten av ryggen, s\u00e5som romboid och trapezius. Detta drag kommer att bidra till att f\u00f6rb\u00e4ttra axelstabiliteten och ge f\u00f6rb\u00e4ttrad h\u00e5llning.<\/p><p>F\u00f6r att utf\u00f6ra omv\u00e4nda hantelflyes korrekt s\u00e5 st\u00e5 med f\u00f6tterna p\u00e5 h\u00f6ftbrett fr\u00e5n varandra och h\u00e5ll ryggraden neutral fr\u00e5n huvudet till svanskotan med axlarna avslappnade.<\/p><p>B\u00f6j i h\u00f6fterna med ett par hantlar och l\u00e4tt b\u00f6jda armar. Bibeh\u00e5ll en l\u00e4tt b\u00f6jning i kn\u00e4na f\u00f6r balans. Andas sedan in djupt genom n\u00e4san och f\u00f6r armarna\u00a0 upp\u00e5t genom att kl\u00e4mma ihop skulderbladen samtidigt som du beh\u00e5ller samma h\u00e5llning p\u00e5 ryggen under hela r\u00f6relsen (undvika rundning av ryggraden).<\/p><p>N\u00e4r du andas ut v\u00e4nder du r\u00f6relsen och vikterna n\u00e4rmare varandra och \u00e5terg\u00e5r till startpositionen \u2013 K\u00f6r ett kontrollerat tempo! Upprepa 10 g\u00e5nger p\u00e5 varje arm (1 set) innan du vilar.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efc5105 elementor-widget elementor-widget-html\" data-id=\"efc5105\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/4Xr7bKE_fxE?start=34\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b7e01c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3b7e01c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e33ab90 elementor-widget elementor-widget-heading\" data-id=\"e33ab90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Viktiga_tips_for_utforandet\"><\/span>Viktiga tips f\u00f6r utf\u00f6randet<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0fe6a73 elementor-widget elementor-widget-text-editor\" data-id=\"0fe6a73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Det \u00e4r viktigt att utf\u00f6ra varje \u00f6vning med r\u00e4tt teknik och form f\u00f6r att maximera f\u00f6rdelarna samt minimera risken f\u00f6r skador.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bde59e5 elementor-widget elementor-widget-heading\" data-id=\"bde59e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Korrekt_form\"><\/span>Korrekt form<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e4095c elementor-widget elementor-widget-text-editor\" data-id=\"0e4095c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Det \u00e4r viktigt att bibeh\u00e5lla korrekt form n\u00e4r man utf\u00f6r rygg\u00f6vningar. Dels f\u00f6r att maximera deras effektivitet, f\u00f6rhindra skador och men \u00e4ven f\u00f6r att man faktiskt ska uppn\u00e5 \u00f6nskat resultat av \u00f6vningen. Det v\u00e4rsta man kan g\u00f6ra \u00e4r att skynda sig igenom reps samtidigt och inte t\u00e4nker p\u00e5 korrekt teknik.\u00a0 Det \u00f6kar skaderisken enormt mycket.<\/p><p>N\u00e4r man utf\u00f6r rygg\u00f6vningarna\u00a0 marklyft, pull-up, st\u00e5ngrodd, latsdrag osv., b\u00f6r man fokusera p\u00e5 att k\u00f6ra full r\u00f6relse vid varje rep.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db6e8f1 elementor-widget elementor-widget-heading\" data-id=\"db6e8f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Tips_om_du_ar_Nyborjare\"><\/span>Tips om du \u00e4r Nyb\u00f6rjare<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf714ac elementor-widget elementor-widget-text-editor\" data-id=\"cf714ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e4r du b\u00f6rjar en ny \u00f6vning \u00e4r det viktigt att f\u00f6rst\u00e5 r\u00e4tt teknik och utf\u00f6rande<span style=\"background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-size: inherit; font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform);\">\u00a0f\u00f6r att dels tr\u00e4na r\u00e4tt muskel men \u00e4ven f\u00f6r att undvika skador. Detta g\u00e4ller s\u00e4rskilt n\u00e4r man utf\u00f6r rygg\u00f6vningar, eftersom om man utf\u00f6r dessa \u00f6vningar fel kan det leda till skador eller att man belastar fel muskler.\u00a0<\/span><span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">Nyb\u00f6rjare b\u00f6r minska vikten man k\u00f6r p\u00e5\u00a0 till en b\u00f6rjan speciellt n\u00e4r man utf\u00f6r marklyft och st\u00e5ngrodd och latsdrag.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-059dbb0 elementor-widget elementor-widget-heading\" data-id=\"059dbb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Uppvarmningsovningar_och_Oka_vikten_gradvis\"><\/span>Uppv\u00e4rmnings\u00f6vningar och \u00d6ka vikten gradvis<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b2db00 elementor-widget elementor-widget-text-editor\" data-id=\"7b2db00\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Innan du k\u00f6r f\u00f6rsta setet i n\u00e5gon \u00f6vning \u00e4r det viktigt att b\u00f6rja med ordentliga uppv\u00e4rmnings\u00f6vningar. Uppv\u00e4rmning f\u00f6rbereder inte bara din kropp fysiskt f\u00f6r tr\u00e4ningen utan hj\u00e4lper ocks\u00e5 till att minska risken f\u00f6r skador och \u00f6kar prestation.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c2d333b elementor-widget elementor-widget-heading\" data-id=\"c2d333b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Oka_vikten_gradvis\"><\/span>\u00d6ka vikten gradvis<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-202f3b4 elementor-widget elementor-widget-text-editor\" data-id=\"202f3b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Det \u00e4r viktigt att gradvis \u00f6ka intensiteten och vikt n\u00e4r man k\u00f6r<span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">\u00a0rygg\u00f6vningar. Det \u00e4r f\u00f6r att uppn\u00e5 bra resultat samtidigt att risken f\u00f6r skador minskar. Kroppen beh\u00f6ver tid att anpassa sig och anpassa sig till de nya \u00f6vningar, \u00e4ven om det tar veckor eller m\u00e5nader. B\u00e4ttre att man k\u00f6r en gradvis upptrappning \u00e4n att man l\u00e4gger p\u00e5 f\u00f6r mycket vikt f\u00f6r fort och skadar sig.\u00a0<\/span><span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">\u00d6kning i vikt eller repetitioner b\u00f6r vara en l\u00e5ngsam process.<\/span><\/p><p>N\u00e4r du tr\u00e4nar en lite sv\u00e5rare \u00f6vningar s\u00e5 t\u00e4nk alltid p\u00e5 r\u00e4tt teknik f\u00f6re vikt. R\u00e4tt h\u00e5llning och teknik eftersom dessa kommer att s\u00e4kerst\u00e4lla att maximal effekt med minimalt obehag och belastning p\u00e5 mindre, f\u00f6rsummade muskler i hela ryggomr\u00e5det.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Inledning Att ha en stark och frisk rygg \u00e4r en viktig del f\u00f6r de flesta dagliga sysslor. Ett v\u00e4l balanserat tr\u00e4ningsprogram som har med rygg\u00f6vningar hj\u00e4lper dig att bygga upp styrka, minska skador och f\u00f6rb\u00e4ttra din prestation rent allm\u00e4nt. Jag kommer g\u00e5 igenom de 7 b\u00e4sta \u00f6vningarna som fokuserar p\u00e5 \u00f6vrerygg och l\u00e4ndrygg s\u00e5 du [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3942,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-3807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 Rygg\u00f6vningar F\u00f6r Att F\u00e5 En Stark Rygg - reFitness<\/title>\n<meta name=\"description\" content=\"Dessa rygg\u00f6vningar kommer hj\u00e4lpa dig att bygga upp en stark och smidig rygg. 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