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Her finder du al den information, du skal bruge for at komme i gang med rucking – inklusive et effektivt 4-ugers program. Du får også tips til rygsække og passende tøj, når du er ude at \"rucke\".  Hvad er rucking? Rucking er en træningsform, hvor du går med en rygsæk fyldt med vægte. Det er en fantastisk full-body træning, der opbygger styrke, udholdenhed og kardiovaskulær kondition. Rucking har sine rødder i militær træning, men har udviklet sig til en populær fitnessrutine, som stort set alle kan dyrke.  Rucking kan også være mere end blot en træning – det kan være en sjov udfordring og en måde at komme i kontakt med naturen på. Tænk på det som en form for mental træning. Når du udfordrer og presser dig selv fremad, kan du endda opleve noget, der minder om en \"runner’s high\".  Rucking er også en sjov aktivitet at lave med venner eller som en del af et fitnessfællesskab. Kombinationen af styrke og udholdenhed gør det til en fornøjelig gruppeudfordring, hvor I kan motivere og presse hinanden fremad.  Hvorfor ikke skabe en rucking-udfordring? Nogle ruckere sigter efter et bestemt antal kilometer om ugen, mens andre tilmelder sig konkurrencer.  Rygsække til rucking Sørg for, at din rygsæk er komfortabel og har polstrede stropper. Det er også en fordel, hvis den har spænder foran eller brystremme for ekstra stabilitet. En rygsæk i militærstil er en god mulighed – husk blot, at du skal kunne fordele vægten jævnt inde i rygsækken. Vores Borg Duffle Backpack er et godt eksempel på en rucksack med komfortable, justerbare skulderstropper og robuste hoftestropper, der hjælper med at holde alt sikkert på plads. Her kan du se hele vores udvalg af rygsække for at finde din favorit.  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","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Her kan du se hele vores udvalg af","type":"text"},{"text":" ","type":"text","marks":[{"type":"link","attrs":{"href":"/dk/pages/men/bags/backpacks","uuid":"ac770acb-3a98-4341-ad67-86be75f4a2fe","anchor":null,"target":"_self","linktype":"story"}}]},{"text":"rygsække","type":"text","marks":[{"type":"link","attrs":{"href":"/dk/pages/men/bags/backpacks","uuid":"ac770acb-3a98-4341-ad67-86be75f4a2fe","anchor":null,"target":"_self","linktype":"story"}},{"type":"bold"}]},{"text":" for at finde din favorit.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"5f5d8eb6-b8e2-4804-a874-1d3cd6d4aece","text":"Rygsække til rucking","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"2aaf4c6a-f3cb-4155-8ff8-b63799c51473","heading":[{"_uid":"8cc4b1c9-b5a0-47f1-9438-950ca9ec2583","text":"Rygsækstile","type":"default","component":"heading"}],"anchorTag":[],"component":"featuredItemPromotionModule","featuredItems":[{"_uid":"7bd53c78-4805-4f52-bf0f-5497c52fb2d8","icon":[],"link":{"id":"","url":"/borg-backpack-black-bs210601-01/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-backpack-black-bs210601-01/"},"label":"Borg Duffle Backpack","media":[{"_uid":"9c8a6a5c-d754-444f-b2f6-d6cf5adec0ed","size":"cover","image":{"id":23005761,"alt":"Borg duffle backpack in black","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/904x1100/a318fd6f71/borg-duffle-backpack-black.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Borg duffle backpack in black","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"2e7fc1da-bb74-4770-94fe-568600d3ed7e","icon":[],"link":{"id":"","url":"/borg-trek-backpack-10004024-gn121/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-trek-backpack-10004024-gn121/"},"label":"Borg Trek Backpack","media":[{"_uid":"b6620ae7-1601-483f-91ca-79f1435d6893","size":"cover","image":{"id":23005949,"alt":"Borg Trek Backpack in Green","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/849x1162/16bcbd805d/borg-trek-backpack.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Borg Trek Backpack in Green","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"99b4d8d9-c0e8-4b8c-a54f-7ffe771eec22","icon":[],"link":{"id":"","url":"/core-curve-backpack-core8010-01/","linktype":"url","fieldtype":"multilink","cached_url":"/core-curve-backpack-core8010-01/"},"label":"Core Curve Backpack","media":[{"_uid":"66072ea5-7ed8-419d-82e0-72b209f11d22","size":"cover","image":{"id":23006901,"alt":"Core Curve Backpack in Black","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/876x1135/64c7a17098/core-curve-backpack.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Core Curve Backpack in Black","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"5f6a0ba3-4592-4fb3-8ca7-da4cbe4ee7a3","icon":[],"link":{"id":"","url":"/borg-logo-backpack-l-10004472-bk001/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-logo-backpack-l-10004472-bk001/"},"label":"Borg Logo Backpack","media":[{"_uid":"39db4410-547e-4f99-9eea-a47146575db8","size":"cover","image":{"id":23008168,"alt":"Borg Logo Backpack in Black and White","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/881x1127/31349b3e6b/borg-logo-backpack.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Borg Logo Backpack in Black and White","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"}],"moduleMarginStyle":"default"},{"_uid":"de391b57-e296-4f22-a3b0-ed26bd5610fa","items":[{"_uid":"1ab37d31-3657-4cc4-ba91-d936be599491","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Hvis du er nybegynder, skal du ikke starte med for meget vægt med det samme. Begynd med en lettere belastning og øg den gradvist, efterhånden som du forbedrer din teknik og holdning.","type":"text"}]},{"type":"paragraph","content":[{"text":"Start med ","type":"text"},{"text":"10-15 % af din kropsvægt","type":"text","marks":[{"type":"bold"}]},{"text":" – for eksempel 6-10 kg. Arbejd dig gradvist op til ","type":"text"},{"text":"20-30 %","type":"text","marks":[{"type":"bold"}]},{"text":", afhængigt af dit mål. ","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Du kan bruge vægtskiver, sandsække, vandflasker eller bøger som belastning. 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