{"id":6,"date":"2025-04-13T10:12:26","date_gmt":"2025-04-13T10:12:26","guid":{"rendered":"https:\/\/claus.info-siden.dk\/?page_id=6"},"modified":"2025-04-13T10:16:57","modified_gmt":"2025-04-13T10:16:57","slug":"forside","status":"publish","type":"page","link":"https:\/\/claus.info-siden.dk\/","title":{"rendered":"Forside"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\">Personlig Tr\u00e6nings- og Bev\u00e6gelsesplan<\/h1>\n\n\n\n<p><strong>April 2025<\/strong> | Udarbejdet til: Dig, som vil g\u00f8re noget godt for din krop og dine b\u00f8rn<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udf1f M\u00e5l for april<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Komme i gang med daglig bev\u00e6gelse<\/li>\n\n\n\n<li>Skifte juice ud med vand (eller meget fortyndet juice)<\/li>\n\n\n\n<li>Styrke muskler sk\u00e5nsomt<\/li>\n\n\n\n<li>V\u00e6gttab: 2\u20133 kg som m\u00e5l for april<\/li>\n\n\n\n<li>Opbygge sunde rutiner der holder i l\u00e6ngden<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f Ugentlig Planoversigt<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Dag<\/th><th>Aktivitet<\/th><\/tr><tr><td>Mandag<\/td><td>G\u00e5tur 30 min + Styrketr\u00e6ning (Program A)<\/td><\/tr><tr><td>Tirsdag<\/td><td>G\u00e5tur 30 min + Str\u00e6k og elastik (smidigheds\u00f8velser)<\/td><\/tr><tr><td>Onsdag<\/td><td>G\u00e5tur 30 min + Styrketr\u00e6ning (Program B)<\/td><\/tr><tr><td>Torsdag<\/td><td>G\u00e5tur 20-30 min + Core-fokus + let elastiktr\u00e6ning<\/td><\/tr><tr><td>Fredag<\/td><td>G\u00e5tur 30 min + Program A<\/td><\/tr><tr><td>L\u00f8rdag<\/td><td>Valgfri: G\u00e5tur, dans, leg med b\u00f8rn, eller yoga<\/td><\/tr><tr><td>S\u00f8ndag<\/td><td>Hviledag eller aktiv restitution<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f Program A<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stole-squat med v\u00e6gte (2 x 10)<\/li>\n\n\n\n<li>Biceps curls med v\u00e6gte\/elastik (2 x 10)<\/li>\n\n\n\n<li>Wall push-ups mod v\u00e6g (2 x 10)<\/li>\n\n\n\n<li>Liggende knibe\u00f8velse (3 x 10)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f Program B<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Roning med elastik (2 x 10)<\/li>\n\n\n\n<li>Side-step med elastik (2 x 10)<\/li>\n\n\n\n<li>Nakkestr\u00e6k og skulderrul<\/li>\n\n\n\n<li>Core-aktivering liggende (3 x 10)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83e\uddd8 Smidigheds\u00f8velser<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nakkestr\u00e6k (2 x 20 sek)<\/li>\n\n\n\n<li>Skuldercirkler (2 x 10)<\/li>\n\n\n\n<li>Katte-ko \u00f8velse (3 x 10)<\/li>\n\n\n\n<li>Siddende foroverb\u00f8jning (2 x 20 sek)<\/li>\n\n\n\n<li>Hofte\u00e5bner (30 sek hver side)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udd17 Links til videoer og guides<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.sundhed.dk\/borger\/patienthaandbogen\/motion\/oevelser\/styrketraening-med-traekelastik\/\" target=\"_blank\" rel=\"noreferrer noopener\">Elastiktr\u00e6ning (Sundhed.dk)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.gigtforeningen.dk\/viden-og-raad\/bevaegelse\/oevelser\/\" target=\"_blank\" rel=\"noreferrer noopener\">Let hjemmetr\u00e6ning (Gigtforeningen)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/playlist?list=PLNsSt1F4aHjz2h20wTXqC1hPvbDwvEUb5\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube playlist (tr\u00e6ning og core)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/smertefys.nu\/ondt-i-nakken-komplet-guide-med-oevelser-mod-nakkesmerter\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nakkestr\u00e6k (Smertefys)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.gigtforeningen.dk\/viden-og-raad\/bevaegelse\/oevelser\/oevelser-for-smidighed-og-bevaegelighed\/\" target=\"_blank\" rel=\"noreferrer noopener\">Smidigheds\u00f8velser (Gigtforeningen)<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcc5 Dag-til-dag plan (13. april \u2013 30. april)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>13\/4:<\/strong> Let dans med b\u00f8rn + smidighedsstr\u00e6k<\/li>\n\n\n\n<li><strong>14\/4:<\/strong> Hvile \/ nakkestr\u00e6k<\/li>\n\n\n\n<li><strong>15\/4:<\/strong> G\u00e5tur 30 min + Program A<\/li>\n\n\n\n<li><strong>16\/4:<\/strong> G\u00e5tur 30 min + smidigheds\u00f8velser<\/li>\n\n\n\n<li><strong>17\/4:<\/strong> G\u00e5tur 30 min + Program B<\/li>\n\n\n\n<li><strong>18\/4:<\/strong> Core + elastik<\/li>\n\n\n\n<li><strong>19\/4:<\/strong> G\u00e5tur 30 min + Program A<\/li>\n\n\n\n<li><strong>20\/4:<\/strong> Aktiv leg \/ dans<\/li>\n\n\n\n<li><strong>21\/4:<\/strong> Hvile + smidigheds\u00f8velser<\/li>\n\n\n\n<li><strong>22\/4:<\/strong> G\u00e5tur 30 min + Program A<\/li>\n\n\n\n<li><strong>23\/4:<\/strong> Str\u00e6k + 20 min gang<\/li>\n\n\n\n<li><strong>24\/4:<\/strong> G\u00e5tur 30 min + Program B<\/li>\n\n\n\n<li><strong>25\/4:<\/strong> Core + elastik<\/li>\n\n\n\n<li><strong>26\/4:<\/strong> G\u00e5tur 30 min + Program A<\/li>\n\n\n\n<li><strong>27\/4:<\/strong> Leg med b\u00f8rn \/ dans<\/li>\n\n\n\n<li><strong>28\/4:<\/strong> Hvile eller smidighed<\/li>\n\n\n\n<li><strong>29\/4:<\/strong> G\u00e5tur + Program A<\/li>\n\n\n\n<li><strong>30\/4:<\/strong> G\u00e5 30 min + Refleksion<\/li>\n<\/ul>\n\n\n\n<p><em>\ud83d\ude4c Du g\u00f8r det her ikke kun for dig selv \u2013 men ogs\u00e5 for dine sm\u00e5 drenge. Hver skridt, hver \u00f8velse, hver glas vand t\u00e6ller.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Personlig Tr\u00e6nings- og Bev\u00e6gelsesplan April 2025 | Udarbejdet til: Dig, som vil g\u00f8re noget godt for din krop og dine b\u00f8rn \ud83c\udf1f M\u00e5l for april \ud83c\udfcb\ufe0f Ugentlig Planoversigt Dag Aktivitet Mandag G\u00e5tur 30 min + Styrketr\u00e6ning (Program A) Tirsdag G\u00e5tur 30 min + Str\u00e6k og elastik (smidigheds\u00f8velser) Onsdag G\u00e5tur 30 min + Styrketr\u00e6ning (Program B) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-6","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/pages\/6","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/comments?post=6"}],"version-history":[{"count":3,"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/pages\/6\/revisions"}],"predecessor-version":[{"id":11,"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/pages\/6\/revisions\/11"}],"wp:attachment":[{"href":"https:\/\/claus.info-siden.dk\/index.php\/wp-json\/wp\/v2\/media?parent=6"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}