Utvärdering!

 

 

 

När jag har genomfört träningen så ser jag att jag att det har gett resultat när det gäller träningen. För det första har mina pass inte riktigt gått enligt träningsplaneringen som jag skrev under första veckan av detta projekt, utan att jag har behövt göra förändringar som jag har hanterat på ett bra sätt. Mitt mål var att bli starkare vilket jag faktiskt har blivit. Men samtidigt finns det alltid förbättringar man kan göra och bli bättre på. Vi har under en längre tid under träningsläran studerat ett massvis med olika saker allt ifrån anatomi till kroppsideal, med denna kunskap har målet med blogginläggen vara att återkoppla till dessa saker och liksom visa vad man har lärt sig under ett helt år.

på mitt första inlägg där jag började med riktiga träningen om vi utesluter första veckan då jag körde högre reps för att komma igång såg mina resultat ut som dessa

så ut såhär:

bröst / triceps

1.      Bänkpress Smith maskin 8x4 (varav 2 uppvärmning) 40kg

2.      Lutande hantelpress 8x4 16kg

3.      Kabelmaskin 8x3  10kg vardera sida

4.      Dips kroppsvikt

5    Liggande scullchrusher  8x3 17,5kg

 

rygg /biceps

  1. Marklyft: uppvärmning:      1x 12 40kg, : 1x8 50kg 2x8  55kg
  2. chins: 5reps, 4 reps, 4      reps, 3 reps
  3. latsdrag: 4set 4x8 55kg
  4. Rodd: 3x15 60kg
  5. Breda lats drag: 15x3      40kg

 

10 veckor efters såg mina resultat ut som dessa:

rygg/ biceps

1.    Marklyft 8x4   55kg

2.    Chins 7 reps, 5 reps, 5reps, 4reps                           

3.    Skivtångsrodd 6x3 40kg

4.    Breda latsdrag 6x3 42,5  

 

5.    Hantelcurl  6x3   10kg vardera arm

6.    Isolationscurl    5x3                       10kg

 

bröst/ triceps

1.    Bänkpress 45 kg 8x2             47,5 kg 6x1 reps

2.    Lutande hantelpress 8x1  20kg    8x2  17,5kg       

3.    Bröstmaskin 8x3  44kg

4.    (armpress) kroppsvikt 15kg

5.    LiggandeScullchrushers 8x3 20kg  

 

 

 

bänkpress

chins

start

40 kg

4 reps

mål

47,5 kg

7 reps

resultat

45 kg

7 reps

 

 

 

Som vi ser på resultatet har jag delvis nått mitt mål. När det kommer till chins gjorde jag det men när det kommer till bänkpress klarade jag endast av 45kg. Jag hade nu tänkt mig att jag utförligt skulle gå igenom hela bloggen och reflektera tillbaka till vad jag kunde ha gjort bättre, vad som skulle kunnat ha hindrat mitt mål, vad som funkade bra, vad som funkade mindre bra, vilka svårigheter som fanns samt hur det gick. Men generellt tycker jag att träningen har gått bra faktiskt, även fast jag har varit tvungen att göra förändringar i schemat som jag egentligen skulle följt till 100%. I helhet annars har det gått bra och jag känner att jag har byggt en bra grund till att fortsätta men istället för att satsa på styrkan tänkte jag satsa på att bygga lite muskler framöver.

 

Om vi kollar tillbaka till första inlägget så körde jag i ett gym i närheten av mitt hus (puls & träning) där det fanns mer redskap än vad som finns i gymmet i skolan även fast gymmet där inte hade bänkpress utan istället en bänkpress smith maskin som inte är likadan som vanlig bänkpress. Detta kan ha varit ett hinder när det gäller mitt mål. Bänkpress på Smith maskin är mer isolerande. Stången kan bara röra sig i två riktningar (upp och ner) medans bänkpress kan stången röra sig hur som helst. Detta innebär att all mer muskelfibrer blir aktiverade när man utför bänkpress. Det kan ha varit ett hinder till mitt mål även fast jag utförde riktiga bänkpress i skolan flertalet gånger speciellt de sista veckorna då jag hade tillgång till det.

 

Att jag bytte gym kan också varit ett hinder på något sätt men jag ser det till mesta dels till min fördel faktiskt och jag ska berätta varför. I mitt första inlägg där jag skrev min planering och mina mål skrev jag att jag skulle byta övningar så att musklerna inte vänjer sig med samma övningar. Jag ville med andra ord chocka musklerna. Enligt många bodybuilders (som Arnold) samt styrke tränare är det ett bra sätt för att stimulera muskeltillväxten samt öka styrkan. När jag bytte till skolans gym fanns inte samma maskiner som i gymmet. Dips, kabelmaskin är två exempel som inte fanns. Pga. det var jag tvungen att göra ändringar i min träningsplanering vilket jag ser till min fördel. Där jag istället för dips valde att att göra armpress som jag nu kallar det (som jag har dokumenterat om på en video längre ner i bloggen). Det innefattar ganska liknande muskler bara att jag kunna känna att dips koncentrerad  mer på bröst och mindre på triceps, medans armpress var mer fokus på tricepsen. Men jag tror faktiskt att dips aktiverade mer muskelfibrer på så sätt att jag använde min kroppsvikt på ett annorlunda sätt (Jag tror det). När det gäller att jag gick från kabelmaskin som främst innefattar bröst och lite biceps till maskinpress som mer fokuserar på triceps och bröst, kunde jag se det till min fördel eftersom jag chockade musklerna med en ny övning samtidigt som jag fokuserade på tricepsen och brösten.

 

Nu när jag tänker efter så var ju mitt mål att öka i bänkpress och chins, så jag tycker att jag nog kunde fokuserat mer på dem övningarna och kanske skippat de isolerande triceps och biceps övningarna. Om jag hade utfört mer sets av dem övningarna hade jag nog kunnat få bättre resultat.

 

som jag nämnde är kosten A & O när det gäller träning och utveckling av muskler när det kommer till styrka. För maximal uppbyggnad behövs cirka 1,5 gram protein/kroppsvikt, vilket i mitt fall innebär cirka 100 gram protein. Att jag vissa dagar inte åt den mängd protein samt cirka 2500 kalorier kan ha varit en faktor till att jag inte fick det resultatet jag ville när det kommer till bänkpress. De flesta dagarna åt jag ordentligt sen fanns det vissa dagar jag inte åt mycket alls. Det kan .T.ex. ha varit när jag var sjuk.

 

Att jag var missade två träningspass pga. min snuva kan också ha varit en faktor till att jag inte nådde resultatet jag ville. Jag ville inte riskera att träna eftersom att det kan finnas allvarliga risker av att få hjärtmuskelinflammation. Under den veckan var det viktigt att jag inte gick ner för lågt med kalori samt proteinintaget. Det försökte jag göra men såklart har man inte bra aptit när man är sjuk. Det var även viktigt att få i sig vitaminer samt mineraler eftersom att vissa som vitamin-c kan boosta upp immunförsvaret så därför försökte jag att äta Apelsiner.

 

Enligt min planering skulle jag efter hälften av tiden gått ner det till 6 reps, Som inte hände Eftersom att jag inte kände mig riktigt redo ännu. Att gå ner till den låga siffran är mer riskabel när det gäller skador eftrsom att man bär tyngre tygnder. Som jag nämnde i tidigare inlägg är det extra viktigt att genomföra övningen med rätta tekniken eftersom att ett litet snett steg kan ge långtidsskador och muskelbristningar och jag kände mig. Om jag hade genomfört övningarna med ännu lägre repetitioner så skulle det ha bildats allt fler typ-2 fibrer som är snabba. De har potential att utveckla mer kraft under kortare tid än typ-1 som är långsamma. De är potentiella till att göra oss mer uthålliga vilket innebär att vi kan hålla på med någon övning under en längre period. Olika kroppar har olika förhållande mellan typ-2 fibrer och typ-1 fibrer. Om jag hade tränat mer explosivt alltså mindre reps skulle mina typ-2 öka samtidigt som mina typ-1 fibrer skulle minska, Vilket skulle gynna mitt mål. Det ser vi på tyngdlyftare, de tränar endast. explosivt med väldigt få reps vilket innebär att de har mycket mer mängder at typ-1 än typ-2.  Så jag borde kört mindre resp för att öka styrkan.

 

En svårighet och kanske ett hinder till mitt mål var att jag i början av denna projektplanering så tränade jag två dagar efter varandra, alltså lördag och söndag eftersom att det fanns en tid då det var riktig skolpress med massa inlämningar prov osv.. Att träna två dagar efter varandra bör man helst undvika. Musklerna behöver vila från 24-72h beroende på vilken muskelgrupp vi pratar om. Om vi pratar om större muskelgrupper som Pectoralis major så är det 72h som gäller medans mindre muskler som biceps Brachii 24h. Detta eftersom att man ska kunna få maximal återhämtning.

 

En annan sak som jag tänkte på är att min hållning inte är riktigt 100% . Jag går inte alltid rakt , därför kunde jag fokuserat på nedre ryggen alltså (Erector spinae) som är en postural muskel. Om jag hade fokuserat på den hade min hållning blivit bättre vilket i sin tur hade bidragit till att mina skaderisker hade minskat. Att ha en viktig hållning är A & O för att minska skaderiskerna.

 

Jag tyckte att jag hade en bra balans mellan teorin och själva utförandet som är viktigt för att få en så nyanserad och utförlig dokumentation. Men man kan alltid göra saker bättre och en grej jag kunde ha gjort var att jag kunde i videosarna pratat om hur man ska utföra övningarna på rätt sätt utom att få några skador. Jag kunde även pratat om vilka muskler som var involverade men det kanske inte var så viktigt eftersom att jag redan skrev dem med text.

 

Avslutningsvis vill jag nämna att jag har lärt mig mycket de senaste 10 veckorna, det känns som att jag har fått in allt vi har gjort under dessa veckor i min hjärna. Det har varit väldigt lärorikt men samtidigt roligt. Och detta är ett av de få ämnena jag tycker att man har nytta av i framtiden, då man har fått en bild av hur viktigt det egentligen är att motionera på något sätt. Det gynnar en på alla möjliga sätt. Nu återstår det bara att se om man har nått sitt mål som är det högsta betyget. Tack för mig!

 

 


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2022-09-02 @ 10:51:34
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2022-09-23 @ 11:40:08
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2022-11-06 @ 13:01:12
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2022-11-08 @ 09:28:53
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The significance of Water furthermore mildew Mitigation in Drywall Repair in Laguna Beach

Water damage and mold and mold increase may have serious consequences for home operators in Orange County. From damaging the dwelling of the property to having an effect on the health insurance and well-being of this residents, it is vital to handle these problems instantly. The proper water and black mold extenuation through drywall repair is vital in preventing water damage and mold and making sure of the strength of the property.

Water damage and mold could be brought on by many different sources, including leakage, surges, to drinking water invasion. Ignoring water damage and mold can cause costly maintenance and in a negative way impact the general worth of the home. Approaching water damage and mold and water leaks right away is important in eliminating extra destruction then preserving your home from potential water damage and mold.

One of the better methods to prevent water damage and mold is through sealing furnace room and crawlspace places. It will help to stop water damage and mold from impacting on the inspiration and structure of the house. In addition, best servicing of piping and HVAC systems can help prevent water damage and mold and make certain the longevity of the house. Waterproofing rooftops, windowpanes, and doors can also be crucial in blocking water damage and mold and protecting the house from potential water damage and mold.

Mold increase could be due to many different factors, such as moisture content and water damage and mold. Knowing the role of humidity in mold growth is essential in fighting mold. Moisture content amounts should really be handled to avoid mold growth and also to protect the health insurance and well-being for the residents.

Pro water damage and mold and mold testing is essential in determining the extent and reason for the destruction and establishing a remediation plan. A specialist water damage and mold and mold screening service will help identify potential resources of water damage and mold and mold and recommend methods to prevent further damage.

Investing in water damage and mold and mold mitigation is essential in protecting the safe practices of residents, preserving the worthiness of the house and avoiding costly repairs. Proper water and mold mitigation with drywall repair can help prevent water damage and mold and mold growth, ensuring the longevity and worth of the house.

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2023-02-03 @ 20:51:18
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2023-02-06 @ 06:26:16
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The position of a Trademark legal representative in Protecting Intellectual Property.

Intellectual property is an important element of any small business, because it represents the initial and earliest masterpieces, plans, and innovation of a business. This could easily consist of trademarks, patents, copyrights, as well as trade tips. Given that world of business will continue to develop and build, it becomes progressively necessary for organizations to safeguard their IP and make certain it is not infringed about by many. That is where the activity of a trademark attorney ends up being vital.

A trademark solicitor is a legal professional who focuses primarily on trademark law and intellectual property protection. They offer qualified advice and guidance to businesses on every aspect of trademark law, among them trademark application, security services, then court. By using the services of a trademark lawyer, businesses can make certain that their intellectual property is secured, and they are following along with appropriate legal guidelines.

Among the first jobs of a trademark lawyer is always to help businesses secure their brand name identity. This is accomplished by guiding the business using the trademark registration procedure, involving evaluating and registering trademarks because of the applicable government agency. By applying a trademark, a company can legally protect its name brand, logo, as well as other unique symbols, preventing others from with them without permission.

A trademark attorney will help businesses protect their trademarks from infringement. Infringement takes place when someone uses a trademark this is certainly just like one more active trademark, making distress by individuals plus possibly diluting the worthiness associated with unique trademark. A trademark lawyer can help in checking the utilization of trademarks, and certainly will provide assistance with just how to implement a trademark if infringement is discovered. They are able to also help businesses navigate the trademark clearance process, that involves conducting a search to ascertain if a trademark can be obtained to be used, and in case it really is much like any pre-existing trademarks.

Along with protecting trademarks, a trademark representative will help businesses navigate the complex realm of ip safeguards. They are able to help out with discussing certificates and payments, and supply representation in court if required. It will help businesses avoid costly legal battles and settlements, and make certain that their intellectual property rights are protected.

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2023-02-09 @ 20:54:39
Postat av: RichardSpack

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Solar power has grown to become one of the more promising and sought-after types of clean, renewable energy in recent years. That is because of its numerous benefits, including financial savings, energy savings, together with positive impact this has from the environment. In this specific article, we shall discuss the advantages of choosing solar technology in homes and businesses, the technology behind it, and just how it may be implemented to increase its benefits.

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Offering your home for cash and flipping homes for profit may be a great option to generate income into the housing market, nonetheless it requires careful planning and preparation. By using just the right strategies, it is possible to enhance your likelihood of success and work out a substantial profit. In this article, we shall examine in more detail the steps you will need to decide to try sell your property for cash fast and flip houses for profit.

Determine the marketplace worth of your property: just before you offer your property for cash, it is critical to find out its market value. This may offer you a sense of exactly how much you ought to sell your property for and can help you create informed decisions through the process. There are numerous how to determine the marketplace worth of your property, such as hiring a specialist appraiser, checking your house to similar properties in the region which have sold recently, and using online tools such as for instance .

Price your home correctly: after you have determined the marketplace worth of your house, it is important to price it precisely. If you price it too low, you are going to lose cash, if you price it way too high, it might take a number of years to market. To prevent this, be sure to set an aggressive price this is certainly on the basis of the existing industry situations. You are able to ask an agent with regards to their opinion regarding the best price for your house.

Make required repair works and modifications: Before you sell your home for cash, make appropriate servicing and improvements which will increase its value. Give attention to locations which will have the greatest impact, for instance the kitchen and bathroom. Updating these areas will allow you to sell your home for cash fast, because they are two of the very most crucial bedrooms in the house. It's also wise to ensure that your home is well-maintained and clean. On a clean, seriously-maintained home may well be more attractive to potential customers and certainly will allow you to sell your home for cash fast.

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