{"id":1419,"date":"2011-10-27T07:58:23","date_gmt":"2011-10-27T05:58:23","guid":{"rendered":"http:\/\/annelieb.myshowroom.se\/?p=649"},"modified":"2011-10-27T07:58:23","modified_gmt":"2011-10-27T05:58:23","slug":"gardagens-traning-pa-efc","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/anneliebjork\/2011\/10\/27\/gardagens-traning-pa-efc\/","title":{"rendered":"G\u00e5rdagens tr\u00e4ning p\u00e5 EFC"},"content":{"rendered":"<h3>H\u00e4romdagen k\u00f6rde jag mitt f\u00f6rsta pass p\u00e5 l\u00e4nge&#8230;.j\u00e4-la f\u00f6rkylning<img loading=\"lazy\" decoding=\"async\" alt=\"angry\" height=\"20\" src=\"http:\/\/annelieb.myshowroom.se\/wp-content\/plugins\/ckeditor-for-wordpress\/ckeditor\/plugins\/smiley\/images\/angry_smile.gif\" width=\"20\" \/>&nbsp;&#8211; gick v\u00e4l sis\u00e5d\u00e4r men ig\u00e5r tog jag cykeln och cyklade iv\u00e4g till EFC som ligger bara 5 min cykelv\u00e4g hemifr\u00e5n.<\/h3>\n<h3>B\u00f6rjade med en liten tripp till solarie\u00f6arna innan jag \u00e4ntrade gymet. D\u00e4refter va\u00b4re bara att g\u00e5 p\u00e5\u00b4t:<\/h3>\n<h3>Det var bara andra g\u00e5ngen jag var p\u00e5 EFC. M\u00f6ttes av kanontrevlig personal, lite sm\u00e5prat och sen fanna ingen \u00e5terv\u00e4ndo:<\/h3>\n<h2><u>AXLARNA SKULLE F\u00c5 SITT:<\/u><\/h2>\n<p><span style=\"background-color:#ff0000\">3 set \u00e1 10-12 reps<\/span><\/p>\n<h3><strong><span style=\"background-color:#ff0000\">* Sittande hantelpressar<\/span><\/strong><\/h3>\n<h3><strong><span style=\"background-color:#ff0000\">* st\u00e5ende milit\u00e4rpress<\/span><\/strong><\/h3>\n<p><span style=\"background-color:#ff0000\">&nbsp;&nbsp;&nbsp;&nbsp; supersetat med<\/span><\/p>\n<h3><strong><span style=\"background-color:#ff0000\">* st\u00e5ende hantellyft \u00e5t sidan<\/span><\/strong><\/h3>\n<h3><strong><span style=\"background-color:#ff0000\">*framsida axlar med viktplatta<\/span><\/strong><\/h3>\n<p><span style=\"background-color:#ff0000\">&nbsp;&nbsp;&nbsp; supersetat med<\/span><\/p>\n<h3><strong><span style=\"background-color:#ff0000\">* utsida axlar i cc<\/span><\/strong><\/h3>\n<h3><strong><span style=\"background-color:#ff0000\">*Rotator cuff i cc<\/span><\/strong><\/h3>\n<h3><strong><span style=\"background-color:#ff0000\">Avslutningsvis blev det * hantelrodd(egentligen en rygg\u00f6vning)<\/span><\/strong><\/h3>\n<p>&nbsp;<\/p>\n<h3><strong>Passet funkade kanonbra efter omst\u00e4ndigheterna, sk\u00f6nt och inspirerande med ny milj\u00f6&#8230;tror inte jag k\u00f6rde mycket l\u00e4ngre \u00e4n 40-45 min men n\u00e4r man k\u00f6r ensam och inte pratar med n\u00e5gon s\u00e5 blir vilan bra mycket kortare och passet bra mycket effektivare..<\/strong><\/h3>\n<p><strong><img decoding=\"async\" alt=\"CIMG3269\" class=\"aligncenter size-full wp-image-650\" src=\"http:\/\/anneliebjork.files.wordpress.com\/2011\/10\/cimg3269.jpg\" \/><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Dagens tr\u00e4ningspass blir p\u00e5 EFC igen&#8230;och d\u00e5 ska benen och asset f\u00e5 sitt *pust*<\/strong><\/h3>\n<h3><strong>Ha en underbar torsdag trots gr\u00e5tt och regn<\/strong><\/h3>\n<h2><strong>PUSS<img loading=\"lazy\" decoding=\"async\" alt=\"kiss\" height=\"20\" src=\"http:\/\/annelieb.myshowroom.se\/wp-content\/plugins\/ckeditor-for-wordpress\/ckeditor\/plugins\/smiley\/images\/kiss.gif\" width=\"20\" \/><\/strong><\/h2>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>H\u00e4romdagen k\u00f6rde jag mitt f\u00f6rsta pass p\u00e5 l\u00e4nge&#8230;.j\u00e4-la f\u00f6rkylning&nbsp;&#8211; gick v\u00e4l sis\u00e5d\u00e4r men ig\u00e5r tog jag cykeln och cyklade iv\u00e4g till EFC som ligger bara 5 min cykelv\u00e4g hemifr\u00e5n. B\u00f6rjade med en liten tripp till solarie\u00f6arna innan jag \u00e4ntrade gymet. D\u00e4refter va\u00b4re bara att g\u00e5 p\u00e5\u00b4t: Det var bara andra g\u00e5ngen jag var p\u00e5 EFC. &#8230; <a title=\"G\u00e5rdagens tr\u00e4ning p\u00e5 EFC\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/anneliebjork\/2011\/10\/27\/gardagens-traning-pa-efc\/\" aria-label=\"L\u00e4s mer om G\u00e5rdagens tr\u00e4ning p\u00e5 EFC\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":9957,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1419","post","type-post","status-publish","format-standard","hentry","category-okategoriserat"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/posts\/1419","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/users\/9957"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/comments?post=1419"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/posts\/1419\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/media?parent=1419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/categories?post=1419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/anneliebjork\/wp-json\/wp\/v2\/tags?post=1419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}