{"id":4846,"date":"2023-05-11T08:25:20","date_gmt":"2023-05-11T08:25:20","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=4846"},"modified":"2023-05-04T08:25:26","modified_gmt":"2023-05-04T08:25:26","slug":"arnoldpress-bygg-starka-axlar-overkropp-axelovning","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/arnoldpress-bygg-starka-axlar-overkropp-axelovning\/","title":{"rendered":"Arnoldpress"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4846\" class=\"elementor elementor-4846\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4c459f08 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4c459f08\" 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-4b67885a\" data-id=\"4b67885a\" 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-21a0eee9 elementor-widget elementor-widget-shortcode\" data-id=\"21a0eee9\" 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\/arnoldpress-bygg-starka-axlar-overkropp-axelovning\/#Arnoldpress_%E2%80%93_Bygg_axlar_och_overkropp_med_denna_axelovning\" >Arnoldpress &#8211; Bygg axlar och \u00f6verkropp med denna axel\u00f6vning<\/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\/arnoldpress-bygg-starka-axlar-overkropp-axelovning\/#Steg-for-steg-guide_for_Arnoldpress\" >Steg-f\u00f6r-steg-guide f\u00f6r Arnoldpress<\/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\/arnoldpress-bygg-starka-axlar-overkropp-axelovning\/#Fordelar_med_Arnoldpress\" >F\u00f6rdelar med Arnoldpress<\/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\/arnoldpress-bygg-starka-axlar-overkropp-axelovning\/#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-7ffb696c elementor-widget elementor-widget-heading\" data-id=\"7ffb696c\" 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\">Arnoldpress - Bygg axlar och \u00f6verkropp med denna axel\u00f6vning<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ff11f00 elementor-widget elementor-widget-text-editor\" data-id=\"5ff11f00\" 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>Arnoldpress \u00e4r en axel\u00f6vning uppkallad efter Arnold Schwarzenegger som hj\u00e4lper till att bygga och st\u00e4rka axlarna och \u00f6verkroppen. Denna \u00f6vning \u00e4r popul\u00e4r inom styrketr\u00e4ning och ger en effektiv tr\u00e4ning f\u00f6r axlarna och de omgivande musklerna. I den h\u00e4r artikeln kommer vi att diskutera hur du utf\u00f6r arnoldpress 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-7cd913a4 elementor-widget elementor-widget-heading\" data-id=\"7cd913a4\" 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_Arnoldpress\"><\/span>Steg-f\u00f6r-steg-guide f\u00f6r Arnoldpress<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-115c0faf elementor-widget elementor-widget-text-editor\" data-id=\"115c0faf\" 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>: B\u00f6rja med att v\u00e4lja r\u00e4tt vikt f\u00f6r hantlarna. 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.<\/p><p><strong>Startposition<\/strong>: Sitt p\u00e5 en tr\u00e4ningsb\u00e4nk med ryggst\u00f6d och hantlar i h\u00e4nderna. H\u00e5ll hantlarna med handflatorna v\u00e4nda mot dig och armb\u00e5garna b\u00f6jda i h\u00f6jd med axlarna.<\/p><p><strong>Utf\u00f6rande<\/strong>: Andas ut och pressa hantlarna upp\u00e5t och vrid samtidigt handflatorna s\u00e5 att de pekar fram\u00e5t n\u00e4r armarna \u00e4r helt utstr\u00e4ckta. H\u00e5ll kort paus i toppositionen och k\u00e4nn sp\u00e4nningen i axlarna.<\/p><p><strong>Excentrisk fas<\/strong>: Andas in och s\u00e4nk l\u00e5ngsamt hantlarna tillbaka till startpositionen genom att vrida handflatorna mot dig och b\u00f6ja armb\u00e5garna. 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-6f23b59c elementor-widget elementor-widget-html\" data-id=\"6f23b59c\" 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\/389509044?h=92e6550b60&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=\"Arnoldpress\"><\/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-d84192c elementor-widget elementor-widget-heading\" data-id=\"d84192c\" 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_Arnoldpress\"><\/span>F\u00f6rdelar med Arnoldpress<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-726e7540 elementor-widget elementor-widget-text-editor\" data-id=\"726e7540\" 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>Muskelutveckling<\/strong>: Arnoldpress tr\u00e4nar effektivt axlarna och bidrar till att bygga styrka och \u00f6ka muskelmassan i \u00f6verkroppen.<\/p><p><strong>Balans och stabilitet<\/strong>: Eftersom du anv\u00e4nder tv\u00e5 separata vikter, kr\u00e4vs mer balans och stabilitet j\u00e4mf\u00f6rt med att anv\u00e4nda en st\u00e5ng. Detta hj\u00e4lper till att utveckla b\u00e5lmuskulaturen och koordinationen.<\/p><p><strong>R\u00f6rlighet och flexibilitet<\/strong>: Arnoldpress m\u00f6jligg\u00f6r ett st\u00f6rre r\u00f6relseomf\u00e5ng j\u00e4mf\u00f6rt med en vanlig axelpress, vilket bidrar till att f\u00f6rb\u00e4ttra r\u00f6rlighet och flexibilitet i axlarna.<\/p><p><strong>Anpassningsbar<\/strong>: Arnoldpress kan anpassas f\u00f6r att passa olika tr\u00e4ningsniv\u00e5er genom att justera vikten p\u00e5 hantlarna.<\/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-986f91e elementor-widget elementor-widget-image\" data-id=\"986f91e\" 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\/arnoldpress2.png\" class=\"attachment-large size-large wp-image-4849 not-transparent\" alt=\"Kvinna som utf\u00f6r arnoldpress med hantlar\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/arnoldpress2.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/arnoldpress2-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"6c636e\" style=\"--dominant-color: #6c636e\" \/>\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-5581e2dd elementor-widget elementor-widget-heading\" data-id=\"5581e2dd\" 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-2a2cd1ec elementor-widget elementor-widget-text-editor\" data-id=\"2a2cd1ec\" 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 korrekt och med kontrollerade r\u00f6relser f\u00f6r att maximera muskelaktiveringen och minimera risken f\u00f6r skador. H\u00e5ll en neutral rygg och sp\u00e4nn b\u00e5len f\u00f6r att ge st\u00f6d under hela r\u00f6relsen.<\/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 arnoldpress med andra axel- och \u00f6verkropps\u00f6vningar f\u00f6r att tr\u00e4na musklerna fr\u00e5n olika vinklar och stimulera muskeltillv\u00e4xt.<\/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. Inkludera dynamiska r\u00f6relser och l\u00e4ttare axel\u00f6vningar i din uppv\u00e4rmning.<\/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-68453641 elementor-widget elementor-widget-text-editor\" data-id=\"68453641\" 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>Arnoldpress \u00e4r en effektiv axel\u00f6vning som hj\u00e4lper dig att bygga och st\u00e4rka \u00f6verkroppen. Genom att utf\u00f6ra \u00f6vningen med r\u00e4tt teknik och kombinera den med andra \u00f6vningar, kan du bygga styrka, \u00f6ka muskelmassan och f\u00f6rb\u00e4ttra din fysik. 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 och \u00e4ven f\u00e5 i sig <a href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/\">tillr\u00e4ckligt med protein<\/a> 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>Arnoldpress &#8211; Bygg axlar och \u00f6verkropp med denna axel\u00f6vning Arnoldpress \u00e4r en axel\u00f6vning uppkallad efter Arnold Schwarzenegger som hj\u00e4lper till att bygga och st\u00e4rka axlarna och \u00f6verkroppen. Denna \u00f6vning \u00e4r popul\u00e4r inom styrketr\u00e4ning och ger en effektiv tr\u00e4ning f\u00f6r axlarna och de omgivande musklerna. I den h\u00e4r artikeln kommer vi att diskutera hur du utf\u00f6r [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4848,"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-4846","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>Arnoldpress: Bygg Starka Axlar och \u00d6verkropp - reFitness<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig hur du utf\u00f6r arnoldpress korrekt, f\u00f6rdelarna med denna effektiva axel\u00f6vning och 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\" 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