{"id":3360,"date":"2013-11-19T22:55:08","date_gmt":"2013-11-19T21:55:08","guid":{"rendered":"http:\/\/blogg.improveme.se\/almqvistblogg\/?p=3360"},"modified":"2013-11-20T12:34:14","modified_gmt":"2013-11-20T11:34:14","slug":"sex-ovningar-for-sexiga-ben","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/almqvistblogg\/2013\/11\/19\/sex-ovningar-for-sexiga-ben\/","title":{"rendered":"Sex \u00f6vningar f\u00f6r sexiga ben"},"content":{"rendered":"

I eftermiddags var jag och pappa p\u00e5 KGMs gym<\/span><\/a>. Pappa\u00a0lyfte inte bara vikter utan tr\u00e4nade\u00a0\"\"<\/span><\/a>\u00e4ven p\u00e5 att vara fotograf.<\/span><\/span><\/p>\n


\n<\/strong><\/p>\n

1. Kn\u00e4b\u00f6j<\/span>
\n\"\"<\/a>\u00a0<\/span><\/strong><\/span><\/p>\n

2. H\u00e4r tr\u00e4nas verkligen rumpan\u00a0genom att\u00a0man lyfter\u00a0hela kroppsvikten<\/span><\/strong>!
\nH\u00e5ll ut ena benet, sjunk ner och f\u00f6rs\u00f6k nudda marken med andra handen s\u00e5 det st\u00e5ende benet b\u00f6js i 90 grader. Tryck dig sedan upp, och upprepa 8 ggr p\u00e5 varje\u00a0ben\u00a0–\u00a03-4\u00a0omg\u00e5ngar. H\u00e4r\u00a0tr\u00e4nar man\u00a0\u00e4ven balans<\/span><\/strong> – vilket\u00a0involverar\u00a0i stort sett alla kroppens muskler.
\n\"\"<\/a>
\n
\n<\/span><\/strong>3.<\/span> Squats<\/span><\/strong> och utfall<\/strong><\/span> med hantlar. Squats \u00e4r bra tr\u00e4ning \u00e4ven f\u00f6r magen.
\n\"\"<\/a><\/p>\n

4. K\u00f6r n\u00e5gra reps\u00a0mage<\/span><\/strong> mellan ben-\u00f6vningarna f\u00f6r att stabilisera b\u00e5l\/l\u00e4ndrygg <\/strong>\ud83d\ude42<\/span>\"\"<\/a><\/p>\n

5. S\u00e4tt ena foten i kors<\/span><\/strong> precis bakom den andra, sjunk ner och pressa upp. G\u00f6r en vanlig squat mellan bytet till n\u00e4sta ben.\u00a0\u00a0\"\"<\/a>
\n6. Lyft upp med benet<\/span><\/strong> fr\u00e5n\u00a0utfall, 8 ggr. Byt sedan ben och upprepa 3-4\u00a0ggr. (Det \u00e4r samma ben som \u00e4r bak\u00e5t som lyfts upp, och inte som p\u00e5 bilden)<\/p>\n

\"\"<\/a>
\n\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

I eftermiddags var jag och pappa p\u00e5 KGMs gym. Pappa\u00a0lyfte inte bara vikter utan tr\u00e4nade\u00a0\u00e4ven p\u00e5 att vara fotograf. 1. Kn\u00e4b\u00f6j \u00a0 2. H\u00e4r tr\u00e4nas verkligen rumpan\u00a0genom att\u00a0man lyfter\u00a0hela kroppsvikten! H\u00e5ll ut ena benet, sjunk ner och f\u00f6rs\u00f6k nudda marken med andra handen s\u00e5 det st\u00e5ende benet b\u00f6js i 90 grader. Tryck dig sedan upp, … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":5927,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-3360","post","type-post","status-publish","format-standard","hentry","category-traning"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/3360","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/users\/5927"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/comments?post=3360"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/3360\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/media?parent=3360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/categories?post=3360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/tags?post=3360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}