{"id":5524,"date":"2014-01-01T19:49:41","date_gmt":"2014-01-01T18:49:41","guid":{"rendered":"http:\/\/blogg.improveme.se\/almqvistblogg\/?p=5524"},"modified":"2014-01-01T19:49:41","modified_gmt":"2014-01-01T18:49:41","slug":"inspiration-styrka","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/almqvistblogg\/2014\/01\/01\/inspiration-styrka\/","title":{"rendered":"Inspiration: styrka"},"content":{"rendered":"

\"\"<\/a>Uppv\u00e4rmning: stavg\u00e5ng till gymmet, 10 min.<\/p>\n

\u00d6vning 1. Marklyft.
\n10 reps – 30 kg
\n8 reps – 40 kg
\n6 reps – 50 kg
\n8 reps – 40 kg
\n10 reps – 30 kg
\nF\u00f6r att anv\u00e4nda den fixerade viktst\u00e5ngen<\/span> kan man st\u00e4lla sig p\u00e5 en step-br\u00e4da \u2190<\/span><\/p>\n

2. Sittande l\u00e5rpress ut.
\n3. Sittande l\u00e5rpress in.
\n4. Lyft l\u00e4ndrygg med viktplatta (Back Extension) –\u00a0dessa\u00a03 \u00f6vningar med samma ”pyramid-metod” som f\u00f6r marklyft.<\/p>\n

5. Sittande rodd-drag (armb\u00e5gar rakt ut 90 grader) 12 reps. x 4 – 29,6 kg.
\n\"\"<\/a><\/p>\n

6. Utfall med\u00a0hantlar (Bulgarian Split Squat\u2192)
\n10 reps – 5 kilos hantlar, byt sedan ben.
\n8 reps\u00a0– 7 kg, byt ben
\n6 reps – 9 kg, byt ben\u00a0och sedan tillbaks till 8 reps. med 7 kilos hantlar osv.<\/p>\n

 <\/p>\n

 <\/p>\n

Stretch! Det h\u00e4r \u00e4r en gammal bild fr\u00e5n h\u00f6sten 2012 – det saknades n\u00e5gra cm idag men har\u00a0som m\u00e5l<\/strong> att kunna g\u00e5 ner i split igen \ud83d\ude00
\n\"\"<\/a><\/p>\n

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

Uppv\u00e4rmning: stavg\u00e5ng till gymmet, 10 min. \u00d6vning 1. Marklyft. 10 reps – 30 kg 8 reps – 40 kg 6 reps – 50 kg 8 reps – 40 kg 10 reps – 30 kg F\u00f6r att anv\u00e4nda den fixerade viktst\u00e5ngen kan man st\u00e4lla sig p\u00e5 en step-br\u00e4da \u2190 2. Sittande l\u00e5rpress ut. 3. Sittande l\u00e5rpress … 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":[320,319,287,318,321,286],"class_list":["post-5524","post","type-post","status-publish","format-standard","hentry","category-traning","tag-back-extension","tag-deadlifts","tag-kgm-gym","tag-marklyft","tag-marklyft-fran-step-brada","tag-motivation"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/5524","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=5524"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/5524\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/media?parent=5524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/categories?post=5524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/tags?post=5524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}