{"id":728,"date":"2016-06-16T08:40:08","date_gmt":"2016-06-16T08:40:08","guid":{"rendered":"https:\/\/www.bulk.com\/dk\/the-core-dk\/?p=728"},"modified":"2023-01-30T11:44:27","modified_gmt":"2023-01-30T10:44:27","slug":"prowler-finishers-10-minutters-sjov-er-nok","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/dk\/the-core-dk\/prowler-finishers-10-minutters-sjov-er-nok\/","title":{"rendered":"Prowler Finishers &#8211; 10 Minutters Sjov Er Nok!"},"content":{"rendered":"<p>Prowleren er et fantastisk stykke v\u00e6rkt\u00f8j, der b\u00e5de kan bruges f\u00f8r, under og efter tr\u00e6ning og inde eller ude.<\/p>\n<p>S\u00e5 er den ret nem at g\u00e5 til &#8211; der skal bare v\u00e6gt p\u00e5 og s\u00e5 skal den skubbes. F\u00e6rdigt arbejde.<\/p>\n<p>Men det bliver lidt kedeligt i l\u00e6ngden bare at skubbe s\u00e5dan en&#8230;.s\u00e5 hvorfor ikke variere det lidt?<\/p>\n<p>Her er 3 gode prowler finishers &#8211; De 2 af dem tager ca 10 minutter og er perfekte at slutte en styrketr\u00e6ning af p\u00e5. Den sidste tager 15-20 minutter alt efter ens kondi.<\/p>\n<h3 style=\"text-align: center\">Prowler Pyramide 1<\/h3>\n<p><a href=\"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-730\" src=\"\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK.jpg\" alt=\"100516_prowlerDK\" width=\"800\" height=\"800\" srcset=\"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK.jpg 800w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK-355x355.jpg 355w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK-674x674.jpg 674w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK-768x768.jpg 768w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK-150x150.jpg 150w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK-300x300.jpg 300w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK-720x720.jpg 720w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Her skal du bare bruge en prowler, 4-5 20 kg skiver og et reb eller gr\u00f8nt band.<\/p>\n<ul>\n<li>Man skubber prowleren den ene vej ned ad banen og tr\u00e6kker den tilbage i bandet.<\/li>\n<li>Frem og tilbage er en tur og herefter l\u00e6gges en skive p\u00e5. Hver gang man l\u00e6gger en skive p\u00e5 tages 5 burpees.<\/li>\n<li>N\u00e5r man n\u00e5r 100 kg (eller 60-80 kg som det nu passer) og har taget en tur med dem, s\u00e5 fjernes 20 kg og man tager 5 burpees.<\/li>\n<li>Lav den p\u00e5 tid og udford en ven!<\/li>\n<\/ul>\n<h3 style=\"text-align: center\">Prowler Pyramide 2<\/h3>\n<p><a href=\"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-731\" src=\"\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1.jpg\" alt=\"100516_prowlerDK2 (1)\" width=\"800\" height=\"800\" srcset=\"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1.jpg 800w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1-355x355.jpg 355w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1-674x674.jpg 674w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1-768x768.jpg 768w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1-150x150.jpg 150w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1-300x300.jpg 300w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK2-1-720x720.jpg 720w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Igen skal du bruge en prowler, et gr\u00f8nt band og 40-60 kg.<\/p>\n<p>Denne workout kan bruges n\u00e5r som helst og evt som finisher p\u00e5 en rygtr\u00e6ningsdag for at f\u00e5 noget blod til musklerne. I og med at der ikke er en eccentrisk del af l\u00f8ftet, s\u00e5 er restitution nemmere.<\/p>\n<ul>\n<li>L\u00e6g 40-60 kg (eller som det passer) p\u00e5 prowleren<\/li>\n<li>Skub prowleren den ene vej<\/li>\n<li>Row den bagl\u00e6ns tilbage med det gr\u00f8nne band &#8211; overkroppen parallelt med gulvet med let b\u00f8jede ben, smalt fat i bandet, armene over hovedet, bandet skal v\u00e6re stramt, tr\u00e6k prowleren tilbage samtidigt med at du rejser dig op til 45 grader. V\u00e6r opm\u00e6rksom p\u00e5 din skuldermobilitet i bunden. Hvis du har knas med skuldrene, s\u00e5 start og slut i 45 grader som et normalt row.<\/li>\n<li>Gentag dette 8-12 gange eller ca 8-12 minutter<\/li>\n<li>De sidste 2 skub tages i h\u00f8jest mulige tempo. Alternativt kan alle skub tages i h\u00f8jst mulige tempo<\/li>\n<\/ul>\n<p>I og med at der er et lidt teknisk aspekt i det med rows og fokus p\u00e5 skuldermobilitet, s\u00e5 ville jeg ikke tage den p\u00e5 tid mod hinanden&#8230;..men hvis man virkelig vil, s\u00e5 why not. Bare v\u00e6r obs p\u00e5 skuldrene!<\/p>\n<h3 style=\"text-align: center\">Prowler Pyramide + +<\/h3>\n<p><a href=\"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-733\" src=\"\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3.jpg\" alt=\"100516_prowlerDK3 (3)\" width=\"800\" height=\"800\" srcset=\"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3.jpg 800w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3-355x355.jpg 355w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3-674x674.jpg 674w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3-768x768.jpg 768w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3-150x150.jpg 150w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3-300x300.jpg 300w, https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-content\/uploads\/sites\/3\/2016\/06\/100516_prowlerDK3-3-720x720.jpg 720w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Dette er en lidt l\u00e6ngere version af Prowler Pyramide 1. Fremgangsm\u00e5den er den samme med at skubbe og tr\u00e6kke, men i stedet for tage springene i 20 kg ad gangen, s\u00e5 tages de 10 kg ad gangen. Det giver ca dobbelt s\u00e5 mange ture frem og tilbage, s\u00e5 til geng\u00e6ld er der skruet lidt ned for burpees, s\u00e5 hver gang med l\u00e6gger en plade p\u00e5 eller fjerner en plade, s\u00e5 tager man &#8220;kun&#8221; 3 burpees.<\/p>\n<p>Igen arbejdes der op til 100 kg (eller 60-80 kg) og ned igen.<\/p>\n<p>Tag den p\u00e5 tid og udfordr hinanden!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prowleren er et fantastisk stykke v\u00e6rkt\u00f8j, der b\u00e5de kan bruges f\u00f8r, under og efter tr\u00e6ning og inde eller ude. S\u00e5 er den ret nem at g\u00e5 til &#8211; der skal&#8230;<\/p>\n","protected":false},"author":16,"featured_media":487,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1,157],"tags":[201,202,203],"class_list":["post-728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","category-sjov-ballade","tag-prowler-traening","tag-prowler-workout","tag-prowler-finisher"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts\/728","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/comments?post=728"}],"version-history":[{"count":2,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts\/728\/revisions"}],"predecessor-version":[{"id":734,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts\/728\/revisions\/734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/media\/487"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/media?parent=728"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/categories?post=728"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/tags?post=728"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}