{"id":4861,"date":"2023-05-12T09:14:11","date_gmt":"2023-05-12T09:14:11","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=4861"},"modified":"2023-05-04T09:15:57","modified_gmt":"2023-05-04T09:15:57","slug":"liggande-tricepsextension-hantlar-tricepsovning","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/liggande-tricepsextension-hantlar-tricepsovning\/","title":{"rendered":"Liggande tricepsextention med hantlar"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4861\" class=\"elementor elementor-4861\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-10b4ef5e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"10b4ef5e\" 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-205bc8ed\" data-id=\"205bc8ed\" 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-2fc074b2 elementor-widget elementor-widget-shortcode\" data-id=\"2fc074b2\" 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\/liggande-tricepsextension-hantlar-tricepsovning\/#Liggande_Tricepsextension_med_Hantlar\" >Liggande Tricepsextension med Hantlar<\/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\/liggande-tricepsextension-hantlar-tricepsovning\/#Steg-for-steg-guide_for_liggande_tricepsextension_med_hantlar\" >Steg-f\u00f6r-steg-guide f\u00f6r liggande tricepsextension med hantlar<\/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\/liggande-tricepsextension-hantlar-tricepsovning\/#Fordelar_med_liggande_tricepsextension_med_hantlar\" >F\u00f6rdelar med liggande tricepsextension med hantlar<\/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\/liggande-tricepsextension-hantlar-tricepsovning\/#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-482b4630 elementor-widget elementor-widget-heading\" data-id=\"482b4630\" 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=\"Liggande_Tricepsextension_med_Hantlar\"><\/span>Liggande Tricepsextension med Hantlar<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-7fa2c421 elementor-widget elementor-widget-text-editor\" data-id=\"7fa2c421\" 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>Liggande tricepsextension med hantlar, \u00e4ven k\u00e4nd som &#8221;skull crushers&#8221;, \u00e4r en utm\u00e4rkt isolerad triceps\u00f6vning som hj\u00e4lper till att bygga styrka och toning i \u00f6verarmarna. Denna triceps\u00f6vning \u00e4r enkel att l\u00e4ra sig och kan anpassas f\u00f6r att passa alla tr\u00e4ningsniv\u00e5er. I den h\u00e4r artikeln kommer vi att g\u00e5 igenom hur du utf\u00f6r liggande tricepsextension 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-17ece21 elementor-widget elementor-widget-heading\" data-id=\"17ece21\" 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_liggande_tricepsextension_med_hantlar\"><\/span>Steg-f\u00f6r-steg-guide f\u00f6r liggande tricepsextension med hantlar<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-4ae1521d elementor-widget elementor-widget-text-editor\" data-id=\"4ae1521d\" 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. 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 ett \u00f6verhandsgrepp, och armarna rakt upp \u00f6ver br\u00f6stet.<\/p><p><strong>Utf\u00f6rande<\/strong>: Andas in och s\u00e4nk l\u00e5ngsamt hantlarna mot sidorna av huvudet genom att b\u00f6ja armb\u00e5garna. H\u00e5ll \u00f6verarmarna stilla och l\u00e5t endast underarmarna r\u00f6ra sig. Stanna n\u00e4r hantlarna \u00e4r n\u00e4ra \u00f6ronen.<\/p><p><strong>\u00c5terg\u00e5 till startpositionen<\/strong>: Andas ut och str\u00e4ck armarna f\u00f6r att lyfta hantlarna tillbaka till startpositionen. 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-7464b302 elementor-widget elementor-widget-html\" data-id=\"7464b302\" 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\/389509939?h=60323f8fc4&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=\"Liggande tricepextention med hantlar\"><\/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-1e396369 elementor-widget elementor-widget-heading\" data-id=\"1e396369\" 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_liggande_tricepsextension_med_hantlar\"><\/span>F\u00f6rdelar med liggande tricepsextension med hantlar<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-21ed8f30 elementor-widget elementor-widget-text-editor\" data-id=\"21ed8f30\" 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>: Denna triceps\u00f6vning isolerar effektivt tricepsmuskeln, vilket hj\u00e4lper till att bygga styrka och \u00f6ka muskelmassan.<\/p><p><strong>B\u00e4ttre r\u00f6relseomf\u00e5ng<\/strong>: Anv\u00e4ndning av hantlar ger ett st\u00f6rre r\u00f6relseomf\u00e5ng \u00e4n en st\u00e5ng, vilket kan hj\u00e4lpa till att f\u00f6rb\u00e4ttra r\u00f6rligheten i armb\u00e5garna.<\/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>Anpassningsbar<\/strong>: Liggande tricepsextension med hantlar 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-c5fae33 elementor-widget elementor-widget-image\" data-id=\"c5fae33\" 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\/liggandetricepsextension2.png\" class=\"attachment-large size-large wp-image-4864 not-transparent\" alt=\"En kvinna utf\u00f6r liggande tricepsextension med hantlar p\u00e5 en tr\u00e4ningsb\u00e4nk\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/liggandetricepsextension2.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/liggandetricepsextension2-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"6e7b65\" style=\"--dominant-color: #6e7b65\" \/>\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-6edcbc4e elementor-widget elementor-widget-heading\" data-id=\"6edcbc4e\" 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-52edce16 elementor-widget elementor-widget-text-editor\" data-id=\"52edce16\" 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 \u00f6verarmarna stilla och l\u00e5t endast underarmarna r\u00f6ra sig.<\/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 liggande tricepsextension med hantlar med andra triceps\u00f6vningar, s\u00e5som dips och push-ups, 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.<\/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-114fc12 elementor-widget elementor-widget-text-editor\" data-id=\"114fc12\" 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>Liggande tricepsextension med hantlar \u00e4r en effektiv triceps\u00f6vning som hj\u00e4lper dig att bygga styrka och toning i \u00f6verarmarna. Genom att utf\u00f6ra \u00f6vningen med r\u00e4tt teknik och kombinera den med andra \u00f6vningar kan du f\u00f6rb\u00e4ttra din fysik och uppn\u00e5 dina tr\u00e4ningsm\u00e5l. 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><p>L\u00e4s \u00e4ven v\u00e5ran artikel\u00a0 <a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/\">protein \u00e4r f\u00f6r viktnedg\u00e5ng<\/a> , \u00e4r det hemligheten till en effektiv viktnedg\u00e5ng ?<\/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>Liggande Tricepsextension med Hantlar Liggande tricepsextension med hantlar, \u00e4ven k\u00e4nd som &#8221;skull crushers&#8221;, \u00e4r en utm\u00e4rkt isolerad triceps\u00f6vning som hj\u00e4lper till att bygga styrka och toning i \u00f6verarmarna. Denna triceps\u00f6vning \u00e4r enkel att l\u00e4ra sig och kan anpassas f\u00f6r att passa alla tr\u00e4ningsniv\u00e5er. I den h\u00e4r artikeln kommer vi att g\u00e5 igenom hur du utf\u00f6r [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4863,"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-4861","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>Liggande Tricepsextension: En Fantastisk Triceps\u00f6vning<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig hur du utf\u00f6r liggande tricepsextension med hantlar korrekt, f\u00f6rdelarna med denna effektiva triceps\u00f6vning\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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