{"id":1782,"date":"2022-10-24T05:50:56","date_gmt":"2022-10-24T05:50:56","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1782"},"modified":"2023-12-29T01:09:41","modified_gmt":"2023-12-29T01:09:41","slug":"8-most-powerful-triceps-workouts","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/da\/8-mest-kraftfulde-triceps-traening\/","title":{"rendered":"8 mest kraftfulde triceps-tr\u00e6ning"},"content":{"rendered":"<p>St\u00e6rke arme er essentielle for praktisk talt enhver overkropsaktivitet, du udf\u00f8rer p\u00e5 daglig basis, og dine triceps udf\u00f8rer mest arbejde. Du bruger din triceps hver gang du skubber til noget, uanset om det er et bord, en kasse, en d\u00f8r eller en v\u00e6gtstang.<\/p>\n<p>Det <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a759179\/tricep-exercises-best-build-muscle\/#\" target=\"_blank\" rel=\"noopener\">triceps<\/a> best\u00e5r af tre forskellige muskelgrupper, nemlig; det lange hoved, det laterale hoved og det mediale hoved. Under triceps\u00f8velser tr\u00e6kker alle disse hoveder sig sammen, men specifikke tr\u00e6ningsrutiner kan fokusere p\u00e5 specifikke muskelgrupper. Men den bedste m\u00e5de at udvikle st\u00e6rke, solide triceps p\u00e5 er at udf\u00f8re \u00f8velser, der er m\u00e5lrettet mod alle muskelgrupperne p\u00e5 \u00e9n gang.<\/p>\n<p><iframe title=\"YouTube video afspiller\" src=\"https:\/\/www.youtube.com\/embed\/DsynxNvKU7I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>Triceps-tr\u00e6ning: Hvordan skal du g\u00f8re dem?<\/b><\/h2>\n<p>At lave en triceps-tr\u00e6ning kan give dig mulighed for at udvikle funktionel mobilitet. Derudover kr\u00e6ves kraftige triceps til <a href=\"https:\/\/anabolic-coach.com\/da\/forhindre-overtraening\/\" target=\"_blank\" rel=\"noopener\">uddannelse<\/a> forskellige andre muskelgrupper. Push-ups og brystpres kr\u00e6ver for eksempel st\u00e6rke triceps. Her er nogle ting, du skal t\u00e6nke p\u00e5, mens du organiserer en triceps-tr\u00e6ning.<\/p>\n<h3><b>Opvarmning<\/b><\/h3>\n<p>F\u00f8r du arbejder p\u00e5 dine triceps eller anden styrketr\u00e6ning <a href=\"https:\/\/anabolic-coach.com\/da\/planker\/\" target=\"_blank\" rel=\"noopener\">dyrke motion<\/a>, b\u00f8r du varme op. Det booster varmen i dine muskler og f\u00e5r blodet til at cirkulere til dem, hvilket begge hj\u00e6lper med at forhindre skader. Jumping jacks, hurtige f\u00f8dder og jump, squat jumps eller rask gang kan alle tjene som gode opvarmnings\u00f8velser.<\/p>\n<h3><b>Tr\u00e6n flere muskelgrupper<\/b><\/h3>\n<p>Triceps-tr\u00e6ning adskiller sig fra konventionel styrketr\u00e6ning, fordi de ikke samtidig involverer andre muskelgrupper i kroppen. Det er p\u00e5 grund af denne enest\u00e5ende grund, at de fleste mennesker foretr\u00e6kker tr\u00e6ning, der samtidig tr\u00e6ner flere muskelgrupper. Men hvilke muskelgrupper, udover dine triceps, skal du tr\u00e6ne?<\/p>\n<p>Fordi skuldre og bryst alle er involveret i mange af de samme funktionelle bev\u00e6gelser, tr\u00e6nes de ofte med triceps. Du b\u00f8r dog give dig selv to dages restitution efter et tr\u00e6ningspas, f\u00f8r du fors\u00f8ger at tr\u00e6ne disse muskelgrupper sammen igen.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1808 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Hvor ofte skal du tr\u00e6ne?<\/b><\/h2>\n<p>N\u00e5r du tr\u00e6ner dine triceps, skal du variere din <a href=\"https:\/\/anabolic-coach.com\/da\/6-traening-bevaegelser-du-elsker-at-hade\/\">tr\u00e6ning<\/a> rutine for at m\u00e5lrette alle tre hoveder af din tricepsmuskel. Ved at g\u00f8re det vil du j\u00e6vnt udvikle styrken af hele muskelgrupperne i din triceps.<\/p>\n<p>N\u00e5r du starter en tr\u00e6ningsrutine, s\u00e5 pr\u00f8v at gennemf\u00f8re tre s\u00e6t af 10 til 12 gentagelser. Du er m\u00e5ske usikker p\u00e5 den ideelle v\u00e6gt til dine v\u00e6gte. For hver \u00f8velse skal du sigte efter cirka 70% af den maksimale v\u00e6gt, du er i stand til at l\u00f8fte. Efterh\u00e5nden som dit konditionsniveau forbedres, \u00f8g v\u00e6gten og gentagelserne.<\/p>\n<h2><b>Top Triceps tr\u00e6ning<\/b><\/h2>\n<p>If\u00f8lge American Council on Exercise (ACE) er nogle triceps-tr\u00e6ning mere gavnlige end andre. I en unders\u00f8gelse finansieret af ACE f\u00f8rte forskere deltagerne gennem otte af de mest popul\u00e6re triceps-tr\u00e6ninger, mens de registrerede muskelaktivitet ved at fastg\u00f8re EMG-elektroder til patienternes triceps.<\/p>\n<p>Bev\u00e6bnet med resultaterne fra deres unders\u00f8gelse var ACE i stand til at identificere og rangere de otte bedste triceps-tr\u00e6ninger. Nedenfor er fire af de bedste triceps-tr\u00e6ning (if\u00f8lge ACE), som du kan pr\u00f8ve i dag:<\/p>\n<ul>\n<li>Diamant-push-ups: Den mest effektive \u00f8velse til at fremh\u00e6ve alle tre hoveder af dine triceps er diamant-push-up.<\/li>\n<li>Tilbageslag: Selvom det ikke er n\u00e6r s\u00e5 effektivt som diamant-push-up, vil denne \u00f8velse stadig stimulere alle tre hoveder af dine triceps.<\/li>\n<li>Triceps extensions: Denne tr\u00e6ning fokuserer p\u00e5 den lange hovedmuskelgruppe i dine triceps.<\/li>\n<li>Triceps pushdowns: Denne tr\u00e6ning fokuserer hovedsageligt p\u00e5 den laterale hovedmuskelgruppe i dine triceps.<\/li>\n<\/ul>\n<h3><b>#1. Diamant push-ups<\/b><\/h3>\n<p>Uden tvivl er den h\u00e5rdeste triceps-tr\u00e6ning p\u00e5 listen over de bedste triceps-tr\u00e6ning diamant-push-up. Du skal muligvis starte denne rutine p\u00e5 dine kn\u00e6 og gradvist arbejde dig op til dine t\u00e6er, fordi denne tr\u00e6ning kr\u00e6ver et v\u00e6ld af overkropsstyrke.<\/p>\n<p><b>S\u00e5dan udf\u00f8res en diamant-push-up<\/b><\/p>\n<ul>\n<li>Start bev\u00e6gelsen ved at s\u00e6tte dine h\u00e6nder op p\u00e5 m\u00e5tten i en diamantkonfiguration, med fingrene brede og dine tommelfingre og pegefingre i kontakt.<\/li>\n<li>For at g\u00f8re \u00f8velsen nemmere at udf\u00f8re, skal du holde kn\u00e6ene p\u00e5 gulvet eller rette benene ud i en plankeposition.<\/li>\n<li>Hold ryggen ret og maven fast, mens du b\u00f8jer albuerne og s\u00e6nker dig, indtil din hage eller bryst r\u00f8rer gulvet. Hvis du ikke er i stand til at komme hele vejen ned, s\u00e5 pr\u00f8v at komme s\u00e5 lavt som muligt, mens du arbejder for gradvist at opbygge den styrke, der kr\u00e6ves for at g\u00f8re det. Dine albuer skal forblive t\u00e6t p\u00e5 dine sider under hele handlingen.<\/li>\n<li>For 1 til 3 s\u00e6t af 8 til 16 gentagelser skal du trykke tilbage til startpositionen, mens du bevarer en stiv torso.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>\u00d8vre pectoralis major<\/li>\n<li>Anterior deltoid<\/li>\n<li>Nedre pectoralis major<\/li>\n<li>Biceps brachii (kort hoved)<\/li>\n<li>Triceps brachii<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1816\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/diamond.gif\" alt=\"\" width=\"525\" height=\"215\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#2. Triceps tilbageslag<\/b><\/h3>\n<p>Triceps-tilbageslag, med en ansl\u00e5et 88% muskelaktivering, rangerer nummer to blandt triceps-\u00f8velser if\u00f8lge en ACE-unders\u00f8gelse.<\/p>\n<p>Du skal virkelig k\u00e6mpe mod tyngdekraften, n\u00e5r du l\u00e6ner dig frem for at overf\u00f8re v\u00e6gten op og ned. Tricket til denne teknik er at str\u00e6kke din underarm bag dig, mens du stabiliserer din overarm med din skulder. For at bevare den korrekte form, hvis din albue begynder at vandre nedad, skal du bruge en mindre v\u00e6gt.<\/p>\n<p><b>S\u00e5dan udf\u00f8res triceps-kickbacks<\/b><\/p>\n<ul>\n<li>For at st\u00f8tte din ryg skal du placere din h\u00f8jre fod fremad p\u00e5 et trin eller platform, hvile din h\u00f8jre underarm p\u00e5 dit l\u00e5r eller lade din arm falde direkte under din skulder.<\/li>\n<li>Tr\u00e6k din albue op til niveauet af din torso, mens du holder en v\u00e6gt (h\u00e5ndv\u00e6gt) i din venstre h\u00e5nd.<\/li>\n<li>Str\u00e6k armen bag dig, mens du holder albuen i den forrige stilling, og koncentrer dig om at stramme din tricepsmuskel.<\/li>\n<li>For et til tre s\u00e6t af 8 til 16 gentagelser skal du s\u00e6nke din underarm til omkring 90 grader.<\/li>\n<li>Hold hele tiden dine overarme presset mod din krop, mens du udf\u00f8rer denne tr\u00e6ning.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>Triceps lateralt hoved<\/li>\n<li>Triceps langt hoved<\/li>\n<li>Triceps mediale hoved<\/li>\n<\/ul>\n<h3><b>#3. Triceps dips<\/b><\/h3>\n<p>Afh\u00e6ngigt af hvordan du placerer dine f\u00f8dder, er triceps dips den tredje mest effektive og sv\u00e6re tr\u00e6ning. Din bev\u00e6gelse er dog meget lettere i denne variation, da dine kn\u00e6 er b\u00f8jede. Intensiteten af din tr\u00e6ning vil stige, hvis du str\u00e6kker dine f\u00f8dder ud.<\/p>\n<p>For at holde en sikker bev\u00e6gelse under denne tr\u00e6ning, skal du holde dine hofter stramme til en stol eller b\u00e6nk for at forhindre belastning af skulderen. Hold dine skuldre tilbage og v\u00e6k fra dine \u00f8rer, og hvis du har skuldersmerter, s\u00e5 spring denne \u00f8velse over.<\/p>\n<p><b>S\u00e5dan udf\u00f8res en triceps-dip<\/b><\/p>\n<ul>\n<li>Med b\u00f8jede kn\u00e6 eller strakte ben, s\u00e6t dig p\u00e5 en stol eller b\u00e6nk med h\u00e6nderne lige uden for hofterne.<\/li>\n<li>L\u00f8ft op p\u00e5 dine h\u00e6nder, og hold dine hofter t\u00e6t p\u00e5 stolen eller b\u00e6nken. B\u00f8j dine albuer, og bring dem ned i en vinkel p\u00e5 omkring 90 grader.<\/li>\n<li>Hold dine skuldre nede, dine mavemuskler stramme og dine albuer vender tilbage.<\/li>\n<li>For et til tre s\u00e6t af 8 til 16 gentagelser skal du skubbe tilbage til begyndelsen.<\/li>\n<li>Hvis du har \u00f8mhed i skulderen, s\u00e5 hold dig v\u00e6k fra denne tr\u00e6ning.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>Triceps brachii<\/li>\n<li>Anterior deltoid<\/li>\n<li>Pectoralis major<\/li>\n<li>Latissimus dorsi<\/li>\n<li>Levator scapulae<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1809 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1.jpg\" alt=\"\" width=\"490\" height=\"222\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1.jpg 490w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-300x136.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-18x8.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-364x165.jpg 364w\" sizes=\"(max-width: 490px) 100vw, 490px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#4. Overhead Triceps Extensions<\/b><\/h3>\n<p>Den fjerde mest effektive \u00f8velse, som resulterer i omkring 76% muskelaktivering, er overhead-triceps-forl\u00e6ngelsen. N\u00e5r du taber v\u00e6gten bag dig, er det vigtigt at holde dine arme t\u00e6t p\u00e5 dine \u00f8rer. For at forhindre din ryg i at bue, skal du s\u00f8rge for, at du kan tr\u00e6kke dine mavemuskler sammen.<\/p>\n<p>Denne tr\u00e6ning kan udf\u00f8res st\u00e5ende eller siddende. Utroligt nok f\u00f8les det sv\u00e6rere at udf\u00f8re denne \u00f8velse mens du sidder, og at sidde p\u00e5 en tr\u00e6ningsbold kan hj\u00e6lpe med at styrke din core.<\/p>\n<p><b>S\u00e5dan udf\u00f8res en triceps-forl\u00e6ngelse overhead<\/b><\/p>\n<ul>\n<li>Hold ryggen ret, mens du sidder p\u00e5 en stol, b\u00e6nk, bold eller st\u00e5. Med begge h\u00e6nder strakt i vejret, hold en v\u00e6gt (h\u00e5ndv\u00e6gt).<\/li>\n<li>Mens du s\u00e6nker v\u00e6gten bag dit hoved, skal du holde dine albuer pegende fremad og dine biceps t\u00e6t p\u00e5 dine \u00f8rer, indtil dine albuer er omkring 90 grader fra dit hoved.<\/li>\n<li>Et til tre s\u00e6t af 8 til 16 gentagelser b\u00f8r udf\u00f8res ved at rette dine arme ud, mens du tr\u00e6kker dine triceps sammen.<\/li>\n<li>Under hele \u00f8velsen skal du opretholde maveengagement og undg\u00e5 at bukke ryggen.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>Triceps lateralt hoved<\/li>\n<li>Triceps langt hoved<\/li>\n<li>Triceps mediale hoved<\/li>\n<\/ul>\n<h3><b>#5. Triceps reb pushdown<\/b><\/h3>\n<p>Rebets pushdown, som ofte udf\u00f8res p\u00e5 en kabelmaskine med rebfastg\u00f8relse, ligger p\u00e5 en femteplads og f\u00e5r cirka 74% af musklerne til at tr\u00e6kke sig sammen. For effektivt at aktivere din <a href=\"https:\/\/manofmany.com\/lifestyle\/fitness\/best-tricep-exercises-for-men\" target=\"_blank\" rel=\"noopener\">triceps muskel<\/a>, skal du sprede rebet i bunden af bev\u00e6gelsen.<\/p>\n<p>Du kan bruge et modstandsb\u00e5nd, hvis du ikke har adgang til en kabelmaskine. Bind en l\u00f8s knude i b\u00e5ndet cirka halvvejs ned og fastg\u00f8r det til toppen af en d\u00f8r\u00e5bning.<\/p>\n<p><b>S\u00e5dan udf\u00f8res et reb Pushdown<\/b><\/p>\n<ul>\n<li>Hold rebet t\u00e6t p\u00e5 de knudrede ender ved en kabelmaskine med et rebbeslag, og start tr\u00e6ningen med albuerne b\u00f8jet til omkring 90 grader. Dine albuer skal placeres t\u00e6t p\u00e5 din <a href=\"https:\/\/anabolic-coach.com\/da\/forbedre-kropsjustering\/\" target=\"_blank\" rel=\"noopener\">legeme<\/a>.<\/li>\n<li>Spred rebet lidt ud p\u00e5 hver side, mens du forl\u00e6nger dine arme og s\u00e6nker dine h\u00e6nder til jorden, mens du tr\u00e6kker dine triceps sammen.<\/li>\n<li>For 1 til 3 s\u00e6t af 8 til 16 gentagelser skal du bringe dine underarme tilbage til startpositionen.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>Triceps lateralt hoved<\/li>\n<li>Triceps langt hoved<\/li>\n<li>Triceps mediale hoved<\/li>\n<\/ul>\n<h3><b>#6. Bar Pushdowns<\/b><\/h3>\n<p>Stangen pushdown er sammenlignelig med rebet pushdown, men er kun cirka 67% s\u00e5 effektiv. Du kan udf\u00f8re denne \u00f8velse derhjemme ved at bruge et tr\u00e6ningsb\u00e5nd og en lille stang eller stang, der er gevind gennem h\u00e5ndtagene. Denne \u00f8velse udf\u00f8res typisk p\u00e5 en kabelmaskine i fitnesscentret med en lille stang.<\/p>\n<p>N\u00f8glen til denne \u00f8velse er at presse v\u00e6gten ned, mens du holder albuerne stille. \u00d8velsen kan v\u00e6re mindre gavnlig, hvis du h\u00e6ver stangen for h\u00f8jt, f.eks. over din nakke.<\/p>\n<p><b>S\u00e5dan udf\u00f8res en bar-pushdown<\/b><\/p>\n<ul>\n<li>Hold fast i stangen med albuerne b\u00f8jet til ca. 90 grader, st\u00e5 foran en kabelmaskine.<\/li>\n<li>Skub stangen ned, mens du holder albuerne stille og str\u00e6k armene ud, mens du ogs\u00e5 strammer triceps.<\/li>\n<li>Gentag i 1 til 3 s\u00e6t af 8 til 16 gentagelser, og bring stangen tilbage til omtrent brysth\u00f8jde uden at bev\u00e6ge albuerne.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>Triceps lateralt hoved<\/li>\n<li>Triceps langt hoved<\/li>\n<li>Triceps mediale hoved<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1810 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown.jpg\" alt=\"\" width=\"400\" height=\"286\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown.jpg 400w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-300x215.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-364x260.jpg 364w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#7. Liggende Triceps Extensions (Skull Crushers)<\/b><\/h3>\n<p>Uventet kom kranieknuser\u00f8velsen, eller liggende triceps-extensions, op p\u00e5 nummer syv med en muskelaktiveringshastighed p\u00e5 62%. Denne tr\u00e6ning er kendt for at v\u00e6re sv\u00e6r; derfor kan du finde dens relativt lave aktiveringshastighed ret overraskende.<\/p>\n<p>I stedet for at lave kranieknusere isoleret, tyder muskelaktiveringsdataene p\u00e5, at du b\u00f8r inkorporere denne \u00f8velse i en kur, der ogs\u00e5 inkluderer nogle af de bedste og mest effektive tr\u00e6ningsprogrammer. For at opn\u00e5 st\u00f8rre resultater og st\u00e6rkere triceps, brug en blanding af tr\u00e6ningsprogrammer, der er m\u00e5lrettet <a href=\"https:\/\/anabolic-coach.com\/da\/hvordan-man-far-muskelmasse\/\" target=\"_blank\" rel=\"noopener\">forskellige muskler<\/a> i forskellige intensiteter.<\/p>\n<p><b>S\u00e5dan udf\u00f8res en kranieknuser<\/b><\/p>\n<ul>\n<li>Hold en v\u00e6gtstang eller h\u00e5ndv\u00e6gte med h\u00e6nderne med nogenlunde skulderbreddes afstand, l\u00e6g dig p\u00e5 en b\u00e6nk, et trin eller p\u00e5 gulvet.<\/li>\n<li>Start \u00f8velsen ved at h\u00e6ve v\u00e6gten over dit hoved, mens du holder dine tommelfingre og fingre t\u00e6t sammen og dine h\u00e5ndflader vendt udad.<\/li>\n<li>N\u00e5r du s\u00e6nker v\u00e6gten, b\u00f8j dine albuer, indtil de er omkring 90 grader. Du vil gerne undg\u00e5 at knuse dit hoved ved at g\u00e5 for lavt under denne del af \u00f8velsen.<\/li>\n<li>For at rette dine arme ud uden at l\u00e5se dine led, skal du klemme dine triceps.<\/li>\n<li>For 1 til 3 s\u00e6t skal du udf\u00f8re 8 til 16 reps hver gang.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>Triceps brachii<\/li>\n<li>Biceps brachii<\/li>\n<li>Latissimus dorsi<\/li>\n<li>Serratus anterior<\/li>\n<li>Pronator teres<\/li>\n<li>Palmaris longus<\/li>\n<li>Flexor carpi radialis<\/li>\n<li>Flexor carpi ulnaris<\/li>\n<\/ul>\n<h3><b>#8. Close Grip b\u00e6nkpresser<\/b><\/h3>\n<p>Med en 62% muskelaktiveringshastighed er b\u00e6nken med t\u00e6t greb<a href=\"https:\/\/anabolic-coach.com\/da\/arnold-press\/\" target=\"_blank\" rel=\"noopener\"> trykke<\/a> er den otte mest effektive triceps\u00f8velse. Det faktum, at flytningen ogs\u00e5 kr\u00e6ver en betydelig m\u00e6ngde af brystanstrengelse, tyder p\u00e5, at dine triceps m\u00e5ske ikke er s\u00e5 h\u00e5rdt arbejdede som i andre \u00f8velser.<\/p>\n<p>Alligevel b\u00f8r du stadig udf\u00f8re denne \u00f8velse. Faktisk, hvis du \u00f8nsker at styrke din triceps og bryst p\u00e5 samme tid, kan denne \u00f8velse v\u00e6re fantastisk.<\/p>\n<p>Denne tr\u00e6ning kan varme dine triceps op, f\u00f8r du g\u00e5r videre til mere m\u00e5lrettede \u00f8velser ved at udf\u00f8re den efter dine bryst\u00f8velser.<\/p>\n<p><b>S\u00e5dan udf\u00f8res en b\u00e6nkpres med t\u00e6t greb<\/b><\/p>\n<ul>\n<li>Hold en v\u00e6gtstang eller et par h\u00e5ndv\u00e6gte med h\u00e6nderne nogenlunde i skulderbreddes afstand, l\u00e6g dig p\u00e5 en b\u00e6nk eller et trin.<\/li>\n<li>Start \u00f8velsen med at b\u00f8je albuerne og placere v\u00e6gtstangen, s\u00e5 den er lige over dine ribben.<\/li>\n<li>Fokuser p\u00e5 at stramme dine triceps, mens du presser v\u00e6gten lige over dine ribben.<\/li>\n<li>For 1 til 3 s\u00e6t af 8 til 16 reps, s\u00e6nk og gentag.<\/li>\n<\/ul>\n<p><b>M\u00e5lrettede muskelgrupper:<\/b><\/p>\n<ul>\n<li>Triceps brachii<\/li>\n<li>Anterior deltoid<\/li>\n<li>Nedre pectoralis major<\/li>\n<li>\u00d8vre pectoralis major<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1812 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265.jpg\" alt=\"\" width=\"350\" height=\"330\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265.jpg 350w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265-300x283.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265-13x12.jpg 13w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<h2><b>I Afslutning<\/b><\/h2>\n<p>Triceps-styrke er p\u00e5kr\u00e6vet til tr\u00e6ning af andre muskelgrupper samt handlinger, der involverer albueudvidelse. N\u00e5r du arbejder med din triceps, kan det v\u00e6re fristende at overdrive det, s\u00e5 start med lettere v\u00e6gte og \u00f8g intensiteten, efterh\u00e5nden som din kondition forbedres. Inden du starter et nyt tr\u00e6ningsprogram, skal du tale med en l\u00e6ge og tr\u00e6ner for at v\u00e6re sikker p\u00e5, at det er b\u00e5de sikkert og gavnligt for dine tr\u00e6ningsbehov.<\/p>","protected":false},"excerpt":{"rendered":"<p>St\u00e6rke arme er essentielle for praktisk talt enhver overkropsaktivitet, du udf\u00f8rer p\u00e5 daglig basis, og dine triceps udf\u00f8rer mest arbejde. Du bruger din triceps hver gang du skubber til noget, uanset om det er et bord, en kasse, en d\u00f8r eller en v\u00e6gtstang. Triceps er opbygget af tre adskilte muskelgrupper, nemlig; det lange hoved, det [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/da\/8-mest-kraftfulde-triceps-traening\/\">Mere<\/a><\/p>","protected":false},"author":3,"featured_media":1884,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1782","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Most Powerful Triceps Workouts - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Strong arms are essential for practically every upper body activity you perform on a daily basis, and your triceps perform the most work.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/da\/8-mest-kraftfulde-triceps-traening\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Most Powerful Triceps Workouts - 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