{"id":4821,"date":"2023-05-09T07:41:52","date_gmt":"2023-05-09T07:41:52","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=4821"},"modified":"2023-05-04T07:42:06","modified_gmt":"2023-05-04T07:42:06","slug":"hantelflyes-isolera-trana-brostmusklerna-brostovning","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/hantelflyes-isolera-trana-brostmusklerna-brostovning\/","title":{"rendered":"Hantelflyes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4821\" class=\"elementor elementor-4821\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-28a5e299 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"28a5e299\" 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-3f87e6a\" data-id=\"3f87e6a\" 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-67e2ea4 elementor-widget elementor-widget-shortcode\" data-id=\"67e2ea4\" 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\/hantelflyes-isolera-trana-brostmusklerna-brostovning\/#Hantelflyes_%E2%80%93_En_utmarkt_brostovning_for_att_isolera_och_trana_brostmusklerna\" >Hantelflyes &#8211; En utm\u00e4rkt br\u00f6st\u00f6vning f\u00f6r att isolera och tr\u00e4na br\u00f6stmusklerna<\/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\/hantelflyes-isolera-trana-brostmusklerna-brostovning\/#Steg-for-steg-guide_for_hantelflyes\" >Steg-f\u00f6r-steg-guide f\u00f6r hantelflyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/traning\/hantelflyes-isolera-trana-brostmusklerna-brostovning\/#Fordelar_med_hantelflyes\" >F\u00f6rdelar med hantelflyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/traning\/hantelflyes-isolera-trana-brostmusklerna-brostovning\/#Tips_for_att_maximera_resultat\" >Tips f\u00f6r att maximera resultat<\/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-60ba5148 elementor-widget elementor-widget-heading\" data-id=\"60ba5148\" 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\">Hantelflyes - En utm\u00e4rkt br\u00f6st\u00f6vning f\u00f6r att isolera och tr\u00e4na br\u00f6stmusklerna<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-239697fb elementor-widget elementor-widget-text-editor\" data-id=\"239697fb\" 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>Hantelflyes \u00e4r en utm\u00e4rkt br\u00f6st\u00f6vning f\u00f6r att isolera och tr\u00e4na br\u00f6stmusklerna, som hj\u00e4lper till att bygga styrka och definition. Denna \u00f6vning \u00e4r ett popul\u00e4rt inslag i m\u00e5nga tr\u00e4ningsprogram och kan anpassas f\u00f6r att passa b\u00e5de nyb\u00f6rjare och erfarna ut\u00f6vare. I den h\u00e4r artikeln kommer vi att g\u00e5 igenom hur du utf\u00f6r hantelflyes korrekt, f\u00f6rdelarna med \u00f6vningen och n\u00e5gra tips f\u00f6r att f\u00e5 ut det mesta av din tr\u00e4ning.<\/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-6a58d3de elementor-widget elementor-widget-heading\" data-id=\"6a58d3de\" 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=\"Steg-for-steg-guide_for_hantelflyes\"><\/span>Steg-f\u00f6r-steg-guide f\u00f6r hantelflyes<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-65f0de7c elementor-widget elementor-widget-text-editor\" data-id=\"65f0de7c\" 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><strong>F\u00f6rberedelse<\/strong>: V\u00e4lj l\u00e4mpliga hantlar f\u00f6r din tr\u00e4ningsniv\u00e5. Om du \u00e4r nyb\u00f6rjare, b\u00f6rja med en l\u00e4ttare vikt f\u00f6r att undvika skador och f\u00f6r att l\u00e4ra dig r\u00e4tt teknik. Placera en tr\u00e4ningsb\u00e4nk i ett platt och stabilt omr\u00e5de.<\/p><p><strong>Startposition<\/strong>: Ligg p\u00e5 b\u00e4nken med f\u00f6tterna plant p\u00e5 golvet och ryggen platt mot b\u00e4nken. H\u00e5ll hantlarna med handflatorna v\u00e4nda mot varandra, armb\u00e5garna l\u00e4tt b\u00f6jda och hantlarna direkt ovanf\u00f6r br\u00f6stet.<\/p><p><strong>Utf\u00f6rande<\/strong>: Andas ut och \u00f6ppna armarna i en bred, b\u00e5gformad r\u00f6relse tills hantlarna \u00e4r i linje med br\u00f6stet. H\u00e5ll armb\u00e5garna l\u00e4tt b\u00f6jda under hela r\u00f6relsen.<\/p><p><strong>Koncentrisk fas<\/strong>: Andas in och anv\u00e4nd br\u00f6stmusklerna f\u00f6r att f\u00f6ra hantlarna tillbaka till startpositionen. K\u00e4nn sp\u00e4nningen i br\u00f6stmusklerna n\u00e4r du f\u00f6r hantlarna samman.<\/p><p>Upprepa \u00f6vningen f\u00f6r det \u00f6nskade antalet repetitioner.<\/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-19a9c564 elementor-widget elementor-widget-html\" data-id=\"19a9c564\" 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:56.04% 0 0 0;position:relative;\"><iframe src=\"https:\/\/player.vimeo.com\/video\/389509714?h=8af2e1e353&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=\"Hantelflyes\"><\/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-27315225 elementor-widget elementor-widget-heading\" data-id=\"27315225\" 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=\"Fordelar_med_hantelflyes\"><\/span>F\u00f6rdelar med hantelflyes<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-7c242805 elementor-widget elementor-widget-text-editor\" data-id=\"7c242805\" 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><strong>Isolerar br\u00f6stmusklerna<\/strong>: Hantelflyes fokuserar direkt p\u00e5 br\u00f6stmusklerna, vilket hj\u00e4lper till att skapa styrka och definition.<\/p><p><strong 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); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">\u00d6kad r\u00f6rlighet<\/strong><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);\">: Hantelflyes utf\u00f6rs med ett st\u00f6rre r\u00f6relseomf\u00e5ng j\u00e4mf\u00f6rt med m\u00e5nga andra br\u00f6st\u00f6vningar, vilket bidrar till \u00f6kad r\u00f6rlighet och flexibilitet.<\/span><\/p><p><strong>Skonsam mot axlarna<\/strong>: Eftersom hantelflyes inte involverar en fullst\u00e4ndig pressr\u00f6relse, \u00e4r det ofta skonsammare mot axlarna j\u00e4mf\u00f6rt med andra br\u00f6st\u00f6vningar.<\/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-5d47444 elementor-widget elementor-widget-image\" data-id=\"5d47444\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/2-1.png\" class=\"attachment-large size-large wp-image-4825 not-transparent\" alt=\"Kvinna utf\u00f6r hantelflyes p\u00e5 tr\u00e4ningsb\u00e4nk\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/2-1.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/2-1-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"5c5d64\" style=\"--dominant-color: #5c5d64\" \/>\t\t\t\t\t\t\t\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-15580618 elementor-widget elementor-widget-heading\" data-id=\"15580618\" 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\">Tips f\u00f6r att maximera resultat\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73f1302e elementor-widget elementor-widget-text-editor\" data-id=\"73f1302e\" 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><strong>Fokusera p\u00e5 teknik<\/strong>: Se till att du utf\u00f6r \u00f6vningen med korrekt teknik och kontrollerade r\u00f6relser f\u00f6r att maximera muskelaktiveringen och minimera risken f\u00f6r skador.<\/p><p><strong>Progression<\/strong>: F\u00f6r att forts\u00e4tta g\u00f6ra framsteg och undvika plat\u00e5er, \u00f6ka vikten p\u00e5 hantlarna eller antalet repetitioner och set \u00f6ver tid.<\/p><p><strong>Variera tr\u00e4ningen<\/strong>: Kombinera hantelflyes med andra br\u00f6st\u00f6vningar, s\u00e5som b\u00e4nkpress,<a href=\"https:\/\/www.refitness.se\/blog\/traning\/liggande-hantelpress-trana-brost-axlar\/\"> liggande hantelpress<\/a> och <a href=\"https:\/\/www.refitness.se\/blog\/traning\/hexpress-med-hantlar-bygg-overkroppsstyrka\/\">hexpress<\/a>, f\u00f6r att tr\u00e4na musklerna fr\u00e5n olika vinklar och stimulera muskeltillv\u00e4xt.\u00a0<\/p><p><strong>V\u00e4rm upp<\/strong>: Gl\u00f6m inte att v\u00e4rma upp ordentligt innan du b\u00f6rjar tr\u00e4na f\u00f6r att f\u00f6rbereda musklerna och undvika skador. Utf\u00f6r n\u00e5gra dynamiska stretchar f\u00f6r \u00f6verkroppen och l\u00e4ttare versioner av \u00f6vningen med l\u00e4gre vikter f\u00f6r att v\u00e4cka musklerna.<\/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-15be73a3 elementor-widget elementor-widget-text-editor\" data-id=\"15be73a3\" 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>Hantelflyes \u00e4r en effektiv \u00f6vning f\u00f6r att isolera och tr\u00e4na br\u00f6stmusklerna, vilket hj\u00e4lper till att bygga styrka, f\u00f6rb\u00e4ttra formen och \u00f6ka definitionen. Genom att utf\u00f6ra \u00f6vningen med r\u00e4tt teknik och kombinera den med andra br\u00f6st\u00f6vningar kan du utveckla en stark och v\u00e4lformad \u00f6verkropp. Kom ih\u00e5g att lyssna p\u00e5 din kropp, anpassa \u00f6vningen efter din tr\u00e4ningsniv\u00e5 och l\u00e5t musklerna vila och \u00e5terh\u00e4mta sig mellan tr\u00e4ningspassen f\u00f6r att f\u00e5 b\u00e4sta m\u00f6jliga resultat.<\/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>Hantelflyes &#8211; En utm\u00e4rkt br\u00f6st\u00f6vning f\u00f6r att isolera och tr\u00e4na br\u00f6stmusklerna Hantelflyes \u00e4r en utm\u00e4rkt br\u00f6st\u00f6vning f\u00f6r att isolera och tr\u00e4na br\u00f6stmusklerna, som hj\u00e4lper till att bygga styrka och definition. Denna \u00f6vning \u00e4r ett popul\u00e4rt inslag i m\u00e5nga tr\u00e4ningsprogram och kan anpassas f\u00f6r att passa b\u00e5de nyb\u00f6rjare och erfarna ut\u00f6vare. I den h\u00e4r artikeln kommer [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4824,"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-4821","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>Hantelflyes: Isolera och Tr\u00e4na Br\u00f6stmusklerna - reFitness<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig hur du utf\u00f6r hantelflyes korrekt f\u00f6r att isolera och tr\u00e4na br\u00f6stmusklerna, samt tips f\u00f6r att maximera din tr\u00e4ning\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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