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[Dark Sepia](https://www.nike.com/dk/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/dk/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/dk/w/nikeskims-bla-8hfx3zb2asd) - [Ivory](https://www.nike.com/dk/w/nikeskims-hvid-4g797zb2asd) Cancel Annuller Populære søgeord [studio fleece](https://www.nike.com/dk/w?q=studio%20fleece&vst=studio%20fleece)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[air max](https://www.nike.com/dk/w?q=air%20max&vst=air%20max)[air force 1](https://www.nike.com/dk/w?q=air%20force%201&vst=air%20force%201)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001) [](https://www.nike.com/dk/favorites "Favoritter")[](https://www.nike.com/dk/cart "Varer i kurv: 0") # Bliv stærkere med excentriske bevægelser ##### Coaching og ernæring Sidst opdateret: 18. juni 2020 Af Betina Gozo ## Sådan gør du tingene langsommere og får større resultater. Hvad er en excentrisk bevægelse? Det er den sænkende del af en bevægelse, hvor dine muskler forlænges. Det er en fantastisk måde at opbygge styrke uden udstyr men ved hjælp af egen kropsvægt. Så hvis du laver en squat, er sænkningsfasen af squatten excentrisk. Når du laver en excentrisk bevægelse, er du nødt til at gøre det langsomt – alt imellem 3 til 10 sekunders sænkefase – så du virkelig aktiverer hver enkelt muskel. ## "Og det er ikke kun squats – de fleste bevægelser kan gøres excentriske". Betina Gozo Det er ikke kun squats – de fleste bevægelser kan gøres excentriske. Prøv med push-ups: Du skal bare fokusere på at gøre sænkningsfasen rigtig langsomt og komme tilbage til udgangsposition i normalt tempo. Når du integrerer den excentriske del af en push-up, vil du kunne mærke, at dine core- og stabiliserende muskler aktiveres i meget højere grad, hvilket hjælper på overkompensering eller svagheder. Det er en af mine yndlingsbevægelser til mine klienter, fordi det faktisk hjælper dem med at udføre flere og stærkere push-ups. Normalt kan folk ret hurtigt lave 10 reps, men hvis man inkorporerer excentriske bevægelser, vil 10 af de samme reps føles meget svære og ens din styrke øges hurtigere. Hold øje med mine workouts for excentrikere, eller du kan også prøve at gøre det selv, når der er push-ups eller squats i en øvelse – prøv at gøre dem excentriske ved at udføre dem på 3 eller 4 sekunder. Du vil kunne mærke, at når du fokuserer på den excentriske bevægelse bruges de samme muskler på en helt anden måde. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://www.nike.com/dk/ntc-app) ## Udvalgte -  Intet træningscenter, intet problem: Prøv de fem bedste hjemmetræninger nu [Få mere at vide](https://www.nike.com/dk/a/fem-bedste-hjemmetraeninger) [](https://www.nike.com/dk/a/fem-bedste-hjemmetraeninger) -  Sådan kan du ændre på din træning, hvis du ikke har noget udstyr [Få mere at vide](https://www.nike.com/dk/a/udstyr-erstatning-og-aendringer) [](https://www.nike.com/dk/a/udstyr-erstatning-og-aendringer) -  Sådan bør du spise for at føle dig på toppen og se godt ud [Få mere at vide](https://www.nike.com/dk/a/sadan-bor-du-spise-for-at-fole-dig-pa-toppen-og-se-godt-ud) [](https://www.nike.com/dk/a/sadan-bor-du-spise-for-at-fole-dig-pa-toppen-og-se-godt-ud) -  Mediter i aften for en bedre nattesøvn [Få mere at vide](https://www.nike.com/dk/a/meditation-for-bedre-sovn) [](https://www.nike.com/dk/a/meditation-for-bedre-sovn) -  Restitution på den rigtige måde for dig [Få mere at vide](https://www.nike.com/dk/a/restitution-pa-den-rigtige-made) [](https://www.nike.com/dk/a/restitution-pa-den-rigtige-made) -  En nem måde at spise sundere på [Få mere at vide](https://www.nike.com/dk/a/nem-made-at-spise-sundt-pa) [](https://www.nike.com/dk/a/nem-made-at-spise-sundt-pa) -  Får du nok søvn? 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