{"id":8,"date":"2014-12-11T21:38:13","date_gmt":"2014-12-11T20:38:13","guid":{"rendered":"http:\/\/blogg.improveme.se\/emeliefredriksson\/?p=8"},"modified":"2014-12-11T22:18:00","modified_gmt":"2014-12-11T21:18:00","slug":"traningsrutin","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/emeliefredriksson\/2014\/12\/11\/traningsrutin\/","title":{"rendered":"tr\u00e4ningsrutin"},"content":{"rendered":"<h4 style=\"font-weight: bold;color: #4a413c\">min nya tr\u00e4ningsrutin:<\/h4>\n<p><a href=\"http:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/tumblr_m6gd3wamj41r69g1do1_500_large_50758d9c9606ee49876eb1ce.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-9\" src=\"http:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/tumblr_m6gd3wamj41r69g1do1_500_large_50758d9c9606ee49876eb1ce.jpg\" alt=\"tumblr_m6gd3wamj41r69g1do1_500_large_50758d9c9606ee49876eb1ce\" width=\"500\" height=\"342\" srcset=\"https:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/tumblr_m6gd3wamj41r69g1do1_500_large_50758d9c9606ee49876eb1ce.jpg 500w, https:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/tumblr_m6gd3wamj41r69g1do1_500_large_50758d9c9606ee49876eb1ce-300x205.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<h4 style=\"font-weight: bold;color: #4a413c\"><em>Dag 1:Ben\/mage<\/em><\/h4>\n<p style=\"color: #504945\">Uppv\u00e4rmning: L\u00f6pband 10-15 minuter rask promenadtakt<\/p>\n<ul style=\"color: #504945\">\n<li>Uppv\u00e4rmning ben: Kn\u00e4b\u00f6j \u2013 3 set, 12 reps<\/li>\n<li>Kn\u00e4b\u00f6j \u2013 3 set, 10 reps<\/li>\n<li>L\u00e5rcurl \u2013 3 set, 10 reps<\/li>\n<li>Vadpress \u2013 3 set, 10 reps<\/li>\n<\/ul>\n<ul style=\"color: #504945\">\n<li>Uppv\u00e4rmning mage: Sit-ups \u2013 2 set, 12 reps<\/li>\n<li>Cable-crunches \u2013 3 set, 10 reps<\/li>\n<li>H\u00e4ngande benlyft \u2013 3 set, 10 reps<\/li>\n<li>St\u00e5ende Russian Twist med st\u00e5ng \u2013 3 set, 10 reps<\/li>\n<\/ul>\n<h4 style=\"font-weight: bold;color: #4a413c\"><em>Dag 2: Br\u00f6st\/axlar\/triceps<\/em><\/h4>\n<p style=\"color: #504945\">Uppv\u00e4rmning: L\u00f6pband 10-15 minuter rask promenadtakt<\/p>\n<ul style=\"color: #504945\">\n<li>VIKTIGT! Rotatorcuff uppv\u00e4rmning:<\/li>\n<li>2-3 set ut\u00e5trotationer med gummiband eller l\u00e4tt lastad vikt i kabelmaskin.<\/li>\n<li>2-3 set in\u00e5trotationer p\u00e5 samma vis.<\/li>\n<\/ul>\n<ul style=\"color: #504945\">\n<li>Uppv\u00e4rmning br\u00f6st: B\u00e4nkpress \u2013 3 set, 12 reps<\/li>\n<li>B\u00e4nkpress \u2013 3 set, 10 reps<\/li>\n<li>Lutande hantelpress \u2013 3 set, 10 reps<\/li>\n<li>Flyes \u2013 3 set, 10 reps<\/li>\n<\/ul>\n<ul style=\"color: #504945\">\n<li>Uppv\u00e4rmning axlar: Axelpress med hantlar \u2013 3 set, 12 reps<\/li>\n<li>Milit\u00e4rpress \u2013 3 set, 10 reps<\/li>\n<li>Hantellyft \u00e5t sidan \u2013 3 set, 10 reps<\/li>\n<li>Omv\u00e4nda flyes p\u00e5 lutande b\u00e4nk \u2013 3 set, 10 reps<\/li>\n<li>(Shrugs \u2013 3 set, 10 reps)<\/li>\n<\/ul>\n<ul style=\"color: #504945\">\n<li>Uppv\u00e4rmning triceps: Triceps pushdown \u2013 1 set, 12 reps<\/li>\n<li>Triceps pushdown \u2013 3 set, 10 reps<\/li>\n<li>Scullcrushers \u2013 3 set, 10 reps<\/li>\n<\/ul>\n<h4 style=\"font-weight: bold;color: #4a413c\"><em>Dag 3: Rygg\/biceps<\/em><\/h4>\n<p style=\"color: #504945\">Uppv\u00e4rmning: L\u00f6pband 10-15 minuter rask promenadtakt<\/p>\n<ul style=\"color: #504945\">\n<li>Uppv\u00e4rmning rygg: Marklyft \u2013 3 set, 10 reps<\/li>\n<li>Marklyft \u2013 3 set, 10 reps<\/li>\n<li>Pull ups \u2013 3 set, 10 reps<\/li>\n<li>St\u00e5ngrodd \u2013 3 set, 10 reps<\/li>\n<\/ul>\n<ul style=\"color: #504945\">\n<li>Uppv\u00e4rmning biceps: 2 set, 10 reps<\/li>\n<li>St\u00e5ngcurl \u2013 3 set, 10 reps<\/li>\n<li>Koncentrationscurl \u2013 3 set, 10 reps<\/li>\n<li>(Handledscurl \u2013 3 set, 10 reps)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/20146181349579801032738_sbig.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10\" src=\"http:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/20146181349579801032738_sbig.jpg\" alt=\"20146181349579801032738_sbig\" width=\"428\" height=\"401\" srcset=\"https:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/20146181349579801032738_sbig.jpg 428w, https:\/\/blogg.improveme.se\/emeliefredriksson\/files\/2014\/12\/20146181349579801032738_sbig-300x281.jpg 300w\" sizes=\"auto, (max-width: 428px) 100vw, 428px\" \/><\/a><\/p>\n<p>kram! EM<\/p>\n","protected":false},"excerpt":{"rendered":"<p>min nya tr\u00e4ningsrutin: Dag 1:Ben\/mage Uppv\u00e4rmning: L\u00f6pband 10-15 minuter rask promenadtakt Uppv\u00e4rmning ben: Kn\u00e4b\u00f6j \u2013 3 set, 12 reps Kn\u00e4b\u00f6j \u2013 3 set, 10 reps L\u00e5rcurl \u2013 3 set, 10 reps Vadpress \u2013 3 set, 10 reps Uppv\u00e4rmning mage: Sit-ups \u2013 2 set, 12 reps Cable-crunches \u2013 3 set, 10 reps H\u00e4ngande benlyft \u2013 3 &#8230; <a title=\"tr\u00e4ningsrutin\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/emeliefredriksson\/2014\/12\/11\/traningsrutin\/\" aria-label=\"L\u00e4s mer om tr\u00e4ningsrutin\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":10297,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-8","post","type-post","status-publish","format-standard","hentry","category-traning"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/posts\/8","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/users\/10297"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/comments?post=8"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/posts\/8\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/media?parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/categories?post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/emeliefredriksson\/wp-json\/wp\/v2\/tags?post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}