{"id":1370,"date":"2023-09-17T20:53:36","date_gmt":"2023-09-17T18:53:36","guid":{"rendered":"https:\/\/fredrikstadidrettsmedisin.no\/Sara\/?page_id=1370"},"modified":"2024-01-01T15:43:07","modified_gmt":"2024-01-01T14:43:07","slug":"alternative-ovelser","status":"publish","type":"page","link":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/alternative-ovelser\/","title":{"rendered":"Alternative \u00f8velser"},"content":{"rendered":"<style>\/*! elementor - v3.18.0 - 20-12-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style>\n<h2>alternative<br \/>\n\u00f8velser<\/h2>\n<h2>smart trening med sara og sandra<\/h2>\n<h2>Alternativ rygg<\/h2>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">ALTERNATIV KNEB\u00d8Y: <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/lg3VUvf5c-c\">Hack squat<\/a>:<br \/>Kan gi deg mer belastning p\u00e5 fremside l\u00e5r, enn ryggen. Du\u00a0kan\u00a0ogs\u00e5\u00a0tilpasse hvor dypt du g\u00e5r og hvordan f\u00f8ttene er plassert for \u00e5 se om dette kan fungere bedre.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/qE0dyLfuyhQ\">Boks b\u00f8y: <\/a>Kassen vil gj\u00f8re at du ikke kommer like dypt, som kan v\u00e6re mer sk\u00e5nsomt for ryggen.\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/EjXRglzEBos\">Belt squat<\/a>:\u00a0Belastningen ligger p\u00e5 hoften\u00a0og\u00a0dermed unng\u00e5r du vektbelastning via ryggen. Fors\u00f8k forskjellige fotplasseringer for \u00e5 se hva som fungerer best for deg.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/U6NtKAkIShU\">Benpress<\/a> eller <a href=\"https:\/\/www.youtube.com\/shorts\/tLpsbbZjw20\">ettbens benpress<\/a>:\u00a0\u00a0Denne \u00f8velsen kan v\u00e6re mer sk\u00e5nsom for ryggen da belastningen ikke er p\u00e5 skuldrene. Dersom to bein gj\u00f8r vondt, fors\u00f8k med ett ben. Dette vil endre trykket du f\u00e5r i ryggen og er ofte mer behagelig enn to ben.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/FHgZAKPuAB4\">Frontb\u00f8y:\u00a0<\/a>I denne \u00f8velsen legger du stangen p\u00e5 skuldrene dine foran deg, dette gir mindre vekt p\u00e5 nedre del av ryggen, men krever mer stabilitet og styrke i \u00f8vre del av ryggen og kjernemuskulatur. Som oftest er man svakere i frontb\u00f8y, s\u00e5 mindre vekt vil ogs\u00e5 kunne v\u00e6re gunstig for ryggen.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/watch?v=bmnCx4d9pEs&amp;list=PL3Ixik98RXP3jEiUtOlJdIv2GtnOuQc7G&amp;index=48&amp;ab_channel=SmartTrening\">Kneb\u00f8y i smith:\u00a0<\/a>Dersom du plasserer f\u00f8ttene lenger frem, kan du &laquo;lene&raquo; deg mot smithstanga og dermed blir \u00f8velsen mer l\u00e5rdominant. Plasserer du f\u00f8ttene mer under stanga, vil du m\u00e5tte skyve hofta lenger bak som igjen vil f\u00f8re til mer belastning p\u00e5 ryggen.\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: center; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">ALTERNATIV MARKL\u00d8FT:<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\"><a href=\"https:\/\/www.youtube.com\/shorts\/nOY7l0tT0sg\">Ettbens markl\u00f8ft: <\/a>Enten med stang eller DB\/KB. Belastningen blir annerledes med ett ben, som kan f\u00f8re til at du kan gjennomf\u00f8re uten smerter. Samtidig m\u00e5 du bruke mindre vekt p\u00e5 ett ben som igjen f\u00f8rer til mindre belastning p\u00e5 ryggen. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/_lV08qpQvD4\">Markl\u00f8ft med b-stance<\/a>:<br \/>Denne \u00f8velsen kan b\u00e5de utf\u00f8res med stang, DB eller KB. Ved \u00e5 endre noe p\u00e5 fotplasseringen vil du f\u00e5 en annen belastning p\u00e5 ryggen. Du vil heller ikke kunne l\u00f8fte like tungt som ved klassisk markl\u00f8ft, som reduserer belastningen p\u00e5 ryggen. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/jeBK3KB-COg\">Hip thrust<\/a>:<br \/>Dersom ettbens\u00a0markl\u00f8ft gj\u00f8r vondt kan du bytte ut med hip thrust. Du kan ogs\u00e5 fors\u00f8ke deg p\u00e5 Booty\u00a0builder eller ettbens hip thurst.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\"><a href=\"https:\/\/www.youtube.com\/shorts\/HwlF4VjDpTE\">Bulgarsk utfall: <\/a>Du kan ogs\u00e5 bytte ut \u00f8velsen med bulgarsk utfall, da dette er en \u00f8velse som ogs\u00e5 tar godt p\u00e5 bakside l\u00e5r og rumpe.<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\"><b>\u00a0<\/b><\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\"><a href=\"https:\/\/www.youtube.com\/watch?v=0FRWKyPI8vc&amp;list=PL3Ixik98RXP3jEiUtOlJdIv2GtnOuQc7G&amp;index=49&amp;ab_channel=SmartTrening\">Ettbens markl\u00f8ft i smith:<\/a> Som ved ettbens markl\u00f8ft med stang, vil du f\u00e5 en annen belastning enn ved to ben. Forskjellen ved \u00e5 gj\u00f8re det i smith er at det vil bli mer stabilt da stanga sitter fast. Dersom stanga stopper tidligere i apparatet, kan du st\u00e5 p\u00e5 en step.\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">ALTERNATIV RUMENSK MARKL\u00d8FT:<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/nOY7l0tT0sg\">Ettbens markl\u00f8ft:<\/a> Enten med stang eller DB\/KB. Belastningen blir annerledes med ett ben, som kan f\u00f8re til at du kan gjennomf\u00f8re uten smerter. Samtidig klarer du mindre vekt p\u00e5 ett ben som igjen f\u00f8rer til mindre belastning p\u00e5 ryggen. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/i-YWhHK1KAs\">Rumensk markl\u00f8ft med\u00a0hantler:<\/a> Her l\u00f8fter du som regel mindre vekt, som kan v\u00e6re gunstig for ryggen. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p><!--StartFragment--><\/p>\n<p><!--EndFragment--><\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/PftpMy83rvg\">L\u00e5rcurl: <\/a>Dersom du ikke kan gjennomf\u00f8re noen av \u00f8velsene over, kan du pr\u00f8ve deg p\u00e5 l\u00e5rcurl. I denne \u00f8velsen f\u00e5r du trent hamstring, uten \u00e5 legge trykk p\u00e5 ryggen.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">ALTERNATIV HIP THRUST: <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/jv6m4PjIh6I\">Ettbens hip thrust: <\/a>Kan enten gj\u00f8res hantel (DB), kettlebell (KB) eller stang.\u00a0Belastningen blir annerledes med\u00a0ett ben, som kan f\u00f8re til at du kan gjennomf\u00f8re uten smerter. Samtidig klarer du mindre vekt p\u00e5 ett ben som igjen f\u00f8rer til mindre belastning p\u00e5 ryggen.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/Y2fFOMt8dO4\">Ettbens\u00a0hip\u00a0thrust i landmine:\u00a0<\/a>Belastningen blir annerledes med\u00a0ett\u00a0ben, som kan f\u00f8re til at du kan gjennomf\u00f8re uten smerter. Samtidig klarer du mindre vekt p\u00e5 ett ben som igjen f\u00f8rer til mindre belastning p\u00e5 ryggen.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">ALTERNATIV RYGGHEV:<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/eh3pFrnfHNw\">20\/20 pallof press: <\/a>Dersom rygghev gj\u00f8r vondt, anbefaler vi at du heller legger inn litt ekstra mage enn \u00e5 provosere ryggen med enda fler rygg\u00f8velser. Velg x antall reps hvor du klarer \u00e5 holde spennet i mage\/rygg.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/uIYNqVWEmkc\">30 sek\/30 sek pallof\u00a0press:\u00a0<\/a>Dersom\u00a0rygghev\u00a0gj\u00f8r vondt, anbefaler vi at du heller legger inn litt ekstra mage enn \u00e5 provosere ryggen med enda fler rygg\u00f8velser. \u00d8velsen kan gjennomf\u00f8res ved at du velger x antall sekunder du skal holde strikken eller kabelen rett frem uten \u00e5 rotere overkroppen. Du skal kjenne det i magen p\u00e5 denne \u00f8velsen.\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">ALTERNATIV CYCLIST SQUAT:<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/t52ehUFevQs\">90 grader mot vegg: <\/a>Dersom det gj\u00f8r vondt i ryggen ved cyclist squat kan du bytte den ut med 90 grader mot vegg.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">\u00a0<\/p>\n<style>\/*! elementor - v3.18.0 - 20-12-2023 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\n<h2>Alternativ kne<\/h2>\n<p>Alternativ kneb\u00f8y: <\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/qE0dyLfuyhQ\">Boks <\/a>b\u00f8y: Finn en kasse som du kan ha bak deg under kneb\u00f8yen. Ofte kan det v\u00e6re provoserende for kneet \u00e5 g\u00e5 dypt og dermed kan en kortere kneb\u00f8y v\u00e6re bedre for kn\u00e6rne. <\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/U6NtKAkIShU\">Benpress:<\/a> P\u00e5 denne \u00f8velsen kan du ogs\u00e5 tilpasse grad av b\u00f8y i kneet eller endre fotstillingen. Det kan v\u00e6re mindre provoserende \u00e5 plassere foten h\u00f8yere opp.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/tLpsbbZjw20\">Ettbens benpress<\/a>:\u00a0P\u00e5 denne \u00f8velsen kan du ogs\u00e5 tilpasse grad av b\u00f8y i kneet eller endre fotstillingen. Det kan v\u00e6re mindre provoserende \u00e5 plassere foten h\u00f8yere opp.<\/p>\n<p>Alternativ utfall og bulgarsk utfall\u00a0<\/p>\n<p>Det f\u00f8rste du kan pr\u00f8ve p\u00e5 er at du beveger deg mer skr\u00e5tt bakover n\u00e5r du utf\u00f8rer utfallet. Tenk at kneet ikke skal s\u00e5 langt frem n\u00e5r du er i bunnposisjon. Du kan ogs\u00e5 fors\u00f8ke \u00e5 lene overkroppen frem s\u00e5 bevegelsen blir med hoftedominant.\u00a0<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/pRJGTSqv4lw\">Slede: <\/a>Legg p\u00e5 en vekt som er tung \u00e5 skyve. Fors\u00f8k \u00e5 g\u00e5 med enten korte skritt p\u00e5 t\u00e6rne (mer belastende fremside l\u00e5r og legg) eller lenger skritt hvor du skyver med hele foten\/h\u00e6len (mer belastende bakside l\u00e5r\/rumpe). Utf\u00f8r 3-4 lengder.\u00a0<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/JYeu5k47p9E\">Utfall ned fra step<\/a>:\u00a0G\u00e5 ned p\u00e5 antall repetisjoner dersom du merker det blir provosert ved et h\u00f8yere antall (opp mot 10). \u00a0<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/d63ggWaUgcc\">Utfall med landmine: <\/a>N\u00e5r du lener deg mot vektskiven,<br \/>vil du f\u00e5 en annen belastning p\u00e5 kneet enn ved vanlig utfall.<\/p>\n<p>Alternativ ettbens benpress\u00a0<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/apGqTniaz6E\">Kick back: <\/a>Dersom de fleste \u00f8velser med b\u00f8y av kneet gj\u00f8r vondt kan det v\u00e6re fornuftig \u00e5 trene mer av en annen muskelgruppe i noen uker. Kick back kan v\u00e6re et fint alternativ.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/bMo5KKCM8y0\">Ettbens\u00a0kneb\u00f8y\u00a0til\u00a0kasse:<\/a>\u00a0Juster\u00a0h\u00f8yden p\u00e5 kassen i forhold til hvor langt ned du kan g\u00e5 f\u00f8r du f\u00e5r vondt.\u00a0<\/p>\n<p>H\u00f8yere\u00a0fotplassering:\u00a0Her kan du tilpasse grad av b\u00f8y i kneet eller endre fotstillingen. Det kan v\u00e6re mindre provoserende \u00e5 plassere foten h\u00f8yere opp.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=xxx0nIRX18A&amp;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&amp;index=5&amp;ab_channel=SmartTrening\">Ettbens\u00a0<\/a>rumensk markl\u00f8ft:\u00a0Krever\u00a0nesten\u00a0ingen\u00a0b\u00f8y\u00a0av\u00a0kneet, som igjen vil v\u00e6re mindre provoserende. Kan ogs\u00e5 gj\u00f8res <a href=\"https:\/\/www.youtube.com\/watch?v=_lV08qpQvD4&amp;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&amp;index=4&amp;ab_channel=SmartTrening\">med stang<\/a><\/p>\n<p>Alternativ leg extension<\/p>\n<p>F\u00f8rst\u00a0kan du fors\u00f8ke \u00e5 endre p\u00e5 graden av b\u00f8y. Ofte er det vondt i bunn eller toppen av bevegelsen, fors\u00f8k f\u00f8rst om klarer \u00e5 begrense bevegelsesutslaget og se om dette er smertefritt. <\/p>\n<p>Ettbens\u00a0leg\u00a0extension\u00a0tempo:\u00a0Senk vekten og\u00a0utf\u00f8r\u00a0repetisjonene i sakte\u00a0tempo, for eksempel 4-6 sekunder opp og ned.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/ij0sIsP-EW8\">Rygghev:\u00a0<\/a>Dersom tilpasningen av leg extension\u00a0ikke fungerer, kan rygghev\u00a0v\u00e6re en alternativ \u00f8velse som du kan utf\u00f8re i stedet for. Pr\u00f8v 2 x 10-15 repetisjoner<\/p>\n<p>Alternativ cyclist squat<\/p>\n<p>Cyclist squat tempo: Fokuser p\u00e5 rolig tempo. Er det vondt \u00e5 g\u00e5 helt ned kan du holde i en slynge\/stang eller strikk for \u00e5 f\u00e5 vekten mer bakp\u00e5.<\/p>\n<p><!--StartFragment--><\/p>\n<p><!--EndFragment--><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/t52ehUFevQs\">90 grader mot vegg:<\/a> Dersom det gj\u00f8r vondt i kneet ved 90 grader, kan du plassere deg litt h\u00f8yere. <\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/bMo5KKCM8y0\">Ettbens kneb\u00f8y til kasse:<\/a> Juster\u00a0h\u00f8yden p\u00e5 kassen i forhold til hvor langt ned du kan g\u00e5 f\u00f8r du f\u00e5r vondt.<\/p>\n<p>Alternativ step up:<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/E8wdk0LaKdE\">Sparke ned i kabel:\u00a0<\/a>Ved \u00e5 sparke ned i kabel, vil du f\u00e5 en annen belastning p\u00e5 kneet.\u00a0\u00a0<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400;\">Alternativ step down i smith:<\/p>\n<p>\u00a0<\/p>\n<p style=\"font-style: normal; font-weight: 400; font-size: 16px;\"><a href=\"https:\/\/www.youtube.com\/watch?v=cIXKg0IYyHQ&amp;list=PL3Ixik98RXP3jEiUtOlJdIv2GtnOuQc7G&amp;index=16&amp;ab_channel=SmartTrening\">Step down uten vekt:<\/a>\u00a0Ved \u00e5 utf\u00f8re \u00f8velsen uten smith, Bevegelsen blir den samme, men du kan tilpasse bevegelsen mer enn n\u00e5r du bruker smith. Anbefaler at du bruker en mye h\u00f8yere kasse, eventuelt bruke en hantel.\u00a0<\/p>\n<p>Alternativ kneb\u00f8y\/cyclist squat i smith:<\/p>\n<p><a style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen-Sans, Ubuntu, Cantarell, 'Helvetica Neue', sans-serif; font-size: 1rem; background-color: #ffffff;\" href=\"https:\/\/www.youtube.com\/shorts\/qE0dyLfuyhQ\">Boks\u00a0<\/a>b\u00f8y \/ kortere kneb\u00f8y i smith:\u00a0\u00a0Plasser &laquo;stopperne&raquo; som ofte h\u00f8rer med til smith-maskinen s\u00e5 stanga stopper p\u00e5 et niv\u00e5 hvor du ikke f\u00e5r for mye b\u00f8y i kn\u00e6rne. Dersom du ikke kan bruke disse, kan du bruke en kasse som ved en vanlig boks b\u00f8y.\u00a0<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400;\"><a style=\"outline: 0px;\" href=\"https:\/\/www.youtube.com\/shorts\/U6NtKAkIShU\">Benpress:<\/a>\u00a0P\u00e5 denne \u00f8velsen kan du ogs\u00e5 tilpasse grad av b\u00f8y i kneet eller endre fotstillingen. Det kan v\u00e6re mindre provoserende \u00e5 plassere foten h\u00f8yere opp.<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/shorts\/tLpsbbZjw20\">Ettbens\u00a0benpress<\/a>:\u00a0P\u00e5 denne \u00f8velsen kan du ogs\u00e5 tilpasse grad av b\u00f8y i kneet eller endre fotstillingen. Det kan v\u00e6re mindre provoserende \u00e5 plassere foten h\u00f8yere opp.<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400;\">Markl\u00f8ft i smith:\u00a0P\u00e5 denne \u00f8velsen kan du ogs\u00e5 tilpasse grad av b\u00f8y i kneet eller endre fotstillingen. Det kan v\u00e6re mindre provoserende \u00e5 plassere foten h\u00f8yere opp<\/p>\n<h2>Alternativ skulder<\/h2>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ benkpress<\/p>\n<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/watch?v=0kd-XmjhTp0&amp;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&amp;index=2&amp;ab_channel=SmartTrening\">Floor <\/a>press:&nbsp;Ved \u00e5&nbsp;gj\u00f8re&nbsp;benkpress p\u00e5 gulvet vil du automatisk f\u00e5 en kortere bevegelsesbane og dette kan v\u00e6re et fint alternativ dersom du har vondt i bunn av benkpress. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/Hpu9_mjrzcY\">Brystpress i kabel:<\/a> Denne&nbsp;\u00f8velsen kan v\u00e6re et fint alternativ hvor du kan tilpasse bevegelsesbanen i st\u00f8rre grad. Pr\u00f8v ut forskjellige vinklinger p\u00e5 skuldra underveis i bevegelsen og se om det er noen varianter som kan fungere for deg. &nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/ZRngz8MO7H0\">Brystpress med hantler:&nbsp;<\/a>Benkpress med hantler&nbsp;endrer bevegelsen p\u00e5 l\u00f8ftet. Gj\u00f8r det enklere for deg \u00e5 endre l\u00f8ftebane dersom du har problemer med en eller begge skuldre. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Alternativ brystpress med hantel&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400;\">\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\"><a href=\"https:\/\/www.youtube.com\/watch?v=0kd-XmjhTp0&amp;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&amp;index=2&amp;ab_channel=SmartTrening\">Floor&nbsp;<\/a>press:&nbsp;Ved \u00e5&nbsp;gj\u00f8re&nbsp;benkpress&nbsp;p\u00e5&nbsp;gulvet vil du automatisk f\u00e5 en kortere bevegelsesbane og dette kan v\u00e6re et fint alternativ dersom du har vondt i bunn av benkpress.<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\"><a style=\"outline: 0px;\" href=\"https:\/\/www.youtube.com\/shorts\/Hpu9_mjrzcY\">Brystpress&nbsp;i kabel:<\/a>&nbsp;Denne&nbsp;\u00f8velsen&nbsp;kan&nbsp;v\u00e6re&nbsp;et&nbsp;fint&nbsp;alternativ&nbsp;hvor&nbsp;du&nbsp;kan&nbsp;tilpasse&nbsp;bevegelsesbanen&nbsp;i&nbsp;st\u00f8rre&nbsp;grad. Pr\u00f8v ut forskjellige vinklinger p\u00e5 skuldra underveis i bevegelsen og se om det er noen varianter som kan fungere for deg.&nbsp;&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"line-height: normal; text-indent: 0in; direction: ltr; unicode-bidi: embed; margin: 0pt 0in;\">\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Enarms brystpress&nbsp;med&nbsp;hantel:&nbsp;Ved \u00e5 kun bruke en arm vil du enklere kunne fokusere p\u00e5 en og en arm, samtidig som at det er enklere variere vektene n\u00e5r du ikke tar begge armene p\u00e5 likt.&nbsp;&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">Alternativ chins<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\"><a href=\"https:\/\/www.youtube.com\/shorts\/1RzyMLNwhgM\">Chins med strikk: <\/a>Strikken vil gj\u00f8re \u00f8velsen enklere i bunn av bevegelsen. Dette vil kreve mindre av skuldrene dine. Dersom det gj\u00f8r vondt i toppen av bevegelsen kan du f\u00f8rst fors\u00f8ke \u00e5 stoppe litt f\u00f8r, men om dette ikke fungerer anbefaler vi noen av de andre alternativene.<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/C7E_y5F0u8U\">Smal nedtrekk: <\/a>Her er det enklere \u00e5 tilpasse belastningen enn ved chins, samtidig som at du f\u00e5r den samme bevegelsen.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/50tUnBkcmVg\">Nedtrekk: <\/a>Dersom smal nedtrekk er vondt, kan du heller fors\u00f8ke nedtrekk. Et annet alternativ er \u00e5 utf\u00f8re \u00f8velsen med en arm. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/vkzioxcJ3Bk\">Sittende roing:<\/a> Dette kan v\u00e6re et alternativ dersom \u00f8velsene over ikke fungerer og du har vondt ved bevegelse av armene over hodet.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ skr\u00e5benk med hantel<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Skr\u00e5benk i apparat: Det kan v\u00e6re en mulighet \u00e5 teste ut apparatene p\u00e5 senteret dersom skr\u00e5benk med manualer ikke fungerer.&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/Hpu9_mjrzcY\">Enarms brystpress&nbsp;<\/a>i kabel: Dette&nbsp;kan v\u00e6re et alternativ som kan gi en litt annen belastning p\u00e5 skuldrene dine.&nbsp;Dersom&nbsp;alle&nbsp;press\u00f8velser gj\u00f8r vondt anbefaler&nbsp;vi&nbsp;at&nbsp;du&nbsp;inkluderer&nbsp;noen&nbsp;ekstra&nbsp;\u00f8velser&nbsp;for&nbsp;rygg&nbsp;(nedtrekk,&nbsp;roing,&nbsp;enarms&nbsp;roing,&nbsp;omvendt&nbsp;flyes)&nbsp;eller&nbsp;armer&nbsp;(bicepscurl,&nbsp;triceps&nbsp;extension).<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ enarms&nbsp;roing med hantel<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Enarms roing i kabel: Dette kan v\u00e6re et fint alternativ dersom det er ubehagelig \u00e5 legge vekten over den armen som st\u00f8tter p\u00e5 benken. <\/p>\n<p><!--StartFragment--><\/p>\n<p><!--EndFragment--><\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Et&nbsp;annet alternativ er \u00e5 tilpasse bevegelsesutslaget. Dette gj\u00f8r du ved \u00e5 enten unng\u00e5 \u00e5 strekke armen helt ut p\u00e5 bunn eller dra den helt opp p\u00e5 toppen. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ sidehev med hantel<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/ranAORcN8b0\">Sidehev i kabel:<\/a>&nbsp;<b> &nbsp;<\/b>Dette&nbsp;er&nbsp;et&nbsp;alternativ&nbsp;som&nbsp;kan&nbsp;v\u00e6re&nbsp;mindre&nbsp;plagsomt&nbsp;enn&nbsp;med&nbsp;hantel.&nbsp;Dersom&nbsp;sidehev&nbsp;i&nbsp;kabel&nbsp;ogs\u00e5&nbsp;gj\u00f8r&nbsp;vondt,&nbsp;anbefaler&nbsp;vi&nbsp;at&nbsp;du&nbsp;fors\u00f8ker&nbsp;\u00e5&nbsp;begrense bevegelsesutslaget ved \u00e5 kun bevege opp til rett f\u00f8r du f\u00e5r vondt.&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ nedtrekk<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/my530hmJCWA\">Pull down<\/a>:&nbsp;Tilpass hvor h\u00f8yt opp du starter med armene. Dette kan gj\u00f8res ved \u00e5 enten st\u00e5 mer oppreist eller skyve festet til kabelen lenger ned. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Triceps extension: Dersom alle dra-bevegelsene gj\u00f8r vondt, kan triceps extension v\u00e6re et fint alternativ. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ pallof&nbsp;press<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/JAbD9KUjW7c\">Situps: <\/a>Bytt ut pallof press med en annen mage\u00f8velse om det er ubehagelig \u00e5 holde armene rett frem med motstand fra strikk eller kabel. Feks: 2 x 10-20 repetisjoner. &nbsp;&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ skulderpress<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/4yMUBOz_yME\">Skr\u00e5benk med hantel: <\/a>Plasser&nbsp;benken noen hakk lavere en ved skulderpress, dette endrer bevegelsen noe, som&nbsp;kan v\u00e6re mer gunstig for skuldrene. Du kan utf\u00f8re med en arm, dette gj\u00f8r det&nbsp;enklere \u00e5 ha kontroll p\u00e5 bevegelsen. Dersom senteret har skulderpress i apparat&nbsp;kan du ogs\u00e5 pr\u00f8ve det p\u00e5 dette.&nbsp; &nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/Erh33Ypc-xk\">Enarms <\/a>roing:&nbsp;Dersom du sliter med \u00e5 gjennomf\u00f8re skr\u00e5benk uten smerter, kan et alternativ v\u00e6re \u00e5 gj\u00f8re en helt annen \u00f8velse, som for eksempel enarms roing. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Fronthev i kabel: Krever lavere vekt og mindre belastning. <\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"> <!--StartFragment--><!--EndFragment--><\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\"><a href=\"https:\/\/www.youtube.com\/watch?v=PlbCWol43Rc&amp;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&amp;index=1&amp;ab_channel=SmartTrening\">Skulderpress med landmine<\/a>: Ved denne \u00f8velsen f\u00e5r du en litt annen vinkel, som kan v\u00e6re mer sk\u00e5nsom for skuldra. &nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ pull ups<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Roing til stang: Dette er en snillere variant av pull ups&nbsp;og er et fint alternativ om det er ubehagelig \u00e5 henge med armene rett opp.&nbsp;Feks: 3&#215;8-12.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/shorts\/50tUnBkcmVg\">Nedtrekk: <\/a>Her vil du enklere kunne styre belastningen. Du kan ogs\u00e5 fors\u00f8ke forskjellige grep for \u00e5 se hva som fungerer best. Noen liker bedre \u00e5 holde smalt enn bredt. Feks: 3&#215;8-12.<\/p>\n<p><!--StartFragment--><\/p>\n<p><!--EndFragment--><\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\"><a href=\"https:\/\/www.youtube.com\/shorts\/1RzyMLNwhgM\">Pull ups med strikk: <\/a>Her vil du f\u00e5 mye hjelp i bunn av l\u00f8ftet, men minimalt p\u00e5 toppen. Blir dette vondt for skulderen, anbefaler vi \u00e5 kj\u00f8re roing i stang. <\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; margin-top: 0pt; margin-bottom: 0pt; margin-right: 0in; text-align: left; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ smale push ups<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Triceps extensions: Kan v\u00e6re et fint alternativ hvor du ogs\u00e5 trener bakside armer, men ikke provoserer skuldra.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ gorilla row<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a style=\"font-style: inherit; font-weight: inherit; text-indent: 0in; background-color: #ffffff; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen-Sans, Ubuntu, Cantarell, 'Helvetica Neue', sans-serif;\" href=\"https:\/\/www.youtube.com\/shorts\/Erh33Ypc-xk\">Enarms hantelroing p\u00e5 benk:<\/a> I denne \u00f8velsen st\u00f8tter du deg p\u00e5 motsatt arm og ben (av siden som trenes), og vil derfor legge mindre trykk p\u00e5 korsryggen.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Enarms roing i roapparat: Et annet alternativ som kan v\u00e6re mer sk\u00e5nsomt for skuldra.&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Alternativ framoverlent roing<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">Liggende roing med brystst\u00f8tte: Noen treningssenter har en seal row&nbsp;benk.&nbsp;P\u00e5 denne f\u00e5r du kj\u00f8rt stangroing med lik belastning, uten \u00e5 legge trykk p\u00e5&nbsp;ryggen. Dersom senteret ditt ikke har en slik type benk, kan du stille inn en benk med litt vinkel og ro med en hantel&nbsp;i hver h\u00e5nd.<\/p>\n<p><!--StartFragment--><\/p>\n<p><!--EndFragment--><\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\"><a href=\"https:\/\/www.youtube.com\/watch?v=lhduOb0PmEk&amp;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&amp;index=15&amp;ab_channel=SmartTrening\">Roing i stang eller ringer:&nbsp;<\/a>Denne \u00f8velsen er mer sk\u00e5nsom for korsryggen. Styr motstanden ved \u00e5 flytte beina&nbsp;lenger unna stanga\/ringene for \u00e5 gj\u00f8re \u00f8velsen tyngre, og n\u00e6rmere for \u00e5 gj\u00f8re&nbsp;den lettere.<\/p>\n<p style=\"language: nb-NO; line-height: normal; text-indent: 0in; text-align: left; direction: ltr; unicode-bidi: embed; margin: 0pt 0in 0pt 0in;\">&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Alternativ YTW&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Dersom noen av bevegelsene fungerer og feks Y eller W gj\u00f8r vondt, kan du enten droppe den \u00f8velsen som gj\u00f8r vondt eller fors\u00f8ke \u00e5 redusere bevegelsesutslaget. Dette gj\u00f8r du ved \u00e5 unng\u00e5 \u00e5 like h\u00f8yt som du ville gjort ved en vanlig repetisjon.&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Alternativ wood chopper<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\"><a style=\"background-color: #ffffff; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen-Sans, Ubuntu, Cantarell, 'Helvetica Neue', sans-serif;\" href=\"https:\/\/www.youtube.com\/shorts\/JAbD9KUjW7c\">Situps:&nbsp;<\/a>Bytt ut&nbsp;wood chopper&nbsp;med en annen mage\u00f8velse.&nbsp;Feks:&nbsp;2 x 10-20 repetisjoner. Eller du kan stoppe bevegelsen tidligere og unng\u00e5 \u00e5 g\u00e5 over skulderh\u00f8yde.<\/p>\n<p style=\"font-size: 16px; font-style: normal; margin: 0pt 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Alternativ high pull<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Shrugs:&nbsp;Ved denne \u00f8velsen er det kun skuldrene som beveger p\u00e5 seg, Armene skal kun holde vekten inntil kroppen.<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">&nbsp;<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Alternativ renegade row<\/p>\n<p style=\"font-size: 16px; font-style: normal; font-weight: 400; margin: 0pt 0in; text-indent: 0in; line-height: normal; direction: ltr; unicode-bidi: embed;\">Push ups p\u00e5 benk + st\u00e5ende roing:&nbsp;Her kan du dele opp \u00f8velsen i to, hvor du f\u00f8rst utf\u00f8rer x antall push ups p\u00e5 benk eller mot vegg for \u00e5 gj\u00f8re det enklere. Deretter g\u00e5r du over til st\u00e5ende fremoverlent roing. Utf\u00f8r x antall repetisjoner p\u00e5 b\u00e5de push ups og roing. Feks: 10 renegade row = 10 push ups mot benk og 10 fremoverlent roing.&nbsp;&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>alternative \u00f8velser smart trening med sara og sandra Alternativ rygg ALTERNATIV KNEB\u00d8Y: \u00a0 \u00a0 Hack squat:Kan gi deg mer belastning p\u00e5 fremside l\u00e5r, enn ryggen. Du\u00a0kan\u00a0ogs\u00e5\u00a0tilpasse hvor dypt du g\u00e5r og hvordan f\u00f8ttene er plassert for \u00e5 se om dette kan fungere bedre. Boks b\u00f8y: Kassen vil gj\u00f8re at du ikke kommer like dypt, som &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/alternative-ovelser\/\"> <span class=\"screen-reader-text\">Alternative \u00f8velser<\/span> Les mer &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"class_list":["post-1370","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages\/1370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/comments?post=1370"}],"version-history":[{"count":171,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages\/1370\/revisions"}],"predecessor-version":[{"id":3527,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages\/1370\/revisions\/3527"}],"wp:attachment":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/media?parent=1370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}