{"id":162,"date":"2009-06-17T17:42:37","date_gmt":"2009-06-17T15:42:37","guid":{"rendered":"http:\/\/fixaformen.se\/blogg\/?p=162"},"modified":"2009-06-17T17:42:37","modified_gmt":"2009-06-17T15:42:37","slug":"gardagens-traning","status":"publish","type":"post","link":"https:\/\/fixaformen.se\/blogg\/traning\/gardagens-traning\/","title":{"rendered":"G\u00e5rdagens tr\u00e4ning"},"content":{"rendered":"<p>Ig\u00e5r blev det f\u00f6rst morgon promenad innan frukost. N\u00e4r jag kom hem efter denna m\u00f6ttes jag av b\u00e5da v\u00e5ra tjejer. Sally som \u00e4r p\u00e5 sm\u00e4llen, kan knappt r\u00f6ra sig nu och Millan som \u00e4r lite skygg och visar sig n\u00e4r det passar henne.<\/p>\n<p style=\"text-align: center;\">\n<div id=\"attachment_163\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-163\" decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-163\" title=\"DSCF0190\" src=\"http:\/\/fixaformen.se\/blogg\/wp-content\/uploads\/2009\/06\/DSCF0190-300x225.jpg\" alt=\"Sally och Millan!\" width=\"300\" height=\"225\" srcset=\"https:\/\/fixaformen.se\/blogg\/wp-content\/uploads\/2009\/06\/DSCF0190-300x225.jpg 300w, https:\/\/fixaformen.se\/blogg\/wp-content\/uploads\/2009\/06\/DSCF0190-1024x768.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-163\" class=\"wp-caption-text\">Sally och Millan!<\/p><\/div>\n<p style=\"text-align: center;\">\n<p style=\"text-align: left;\">P\u00e5 kv\u00e4llen tr\u00e4nade jag, det blev en joggingtur p\u00e5 25 minuter som uppv\u00e4rmning inf\u00f6r styrektr\u00e4ningen. Jag tr\u00e4nade armar och br\u00f6st och det blev 9st \u00f6vningar som tog 40minuter. Det blev ett svettigt pass \ud83d\ude42<\/p>\n<p style=\"text-align: left;\">Jag k\u00f6rde s\u00e5 kallade triset, d\u00e4r jag k\u00f6rde 1 \u00f6vning fr\u00e5n varje muskelgrupp i rad utan vila. Det s\u00e5g ut p\u00e5 f\u00f6ljande s\u00e4tt:<\/p>\n<ol>\n<li>b\u00e4nkpress &#8211; bicepscurl hantlar &#8211; dips<\/li>\n<li>br\u00f6st med hantlar lutande b\u00e4nk &#8211; biceps skivst\u00e5ng &#8211; tricep press skivst\u00e5ng \u00f6ver huvud<\/li>\n<li>armh\u00e4vningar p\u00e5 hantlar (se bild) &#8211; koncentrationscurl bicep &#8211; smala armh\u00e4vningar<\/li>\n<\/ol>\n<p style=\"text-align: center;\">\n<div id=\"attachment_164\" style=\"width: 210px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-164\" decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-164\" title=\"_MG_8256\" src=\"http:\/\/fixaformen.se\/blogg\/wp-content\/uploads\/2009\/06\/MG_8256-200x300.jpg\" alt=\"Armh\u00e4vningar med hantlar\" width=\"200\" height=\"300\" srcset=\"https:\/\/fixaformen.se\/blogg\/wp-content\/uploads\/2009\/06\/MG_8256-200x300.jpg 200w, https:\/\/fixaformen.se\/blogg\/wp-content\/uploads\/2009\/06\/MG_8256-682x1024.jpg 682w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><p id=\"caption-attachment-164\" class=\"wp-caption-text\">Armh\u00e4vningar med hantlar<\/p><\/div>\n<p style=\"text-align: center;\">\n<p style=\"text-align: center;\">Tr\u00e4ningstid totalt: 1 timme 10min<\/p>\n<p style=\"text-align: center;\">Maxpuls: 172 (89%)<\/p>\n<p style=\"text-align: center;\">Snittpuls: 142 (74%)<\/p>\n<p style=\"text-align: center;\">Energif\u00f6rbrukning: 768kcal<\/p>\n<p style=\"text-align: center;\">\n<p style=\"text-align: center;\">N\u00e4 nu ska jag byta om till tr\u00e4ningskl\u00e4der och jogga en liten tur innan jag k\u00f6r styrka.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ig\u00e5r blev det f\u00f6rst morgon promenad innan frukost. N\u00e4r jag kom hem efter denna m\u00f6ttes jag av b\u00e5da v\u00e5ra tjejer. Sally som \u00e4r p\u00e5 sm\u00e4llen, kan knappt r\u00f6ra sig nu och Millan som \u00e4r lite skygg och visar sig n\u00e4r det passar henne. P\u00e5 kv\u00e4llen tr\u00e4nade jag, det blev en joggingtur p\u00e5 25 minuter som &#8230; <span class=\"more\"><a class=\"more-link\" href=\"https:\/\/fixaformen.se\/blogg\/traning\/gardagens-traning\/\">[Read more&#8230;]<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"ngg_post_thumbnail":0},"categories":[3],"tags":[],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/posts\/162"}],"collection":[{"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/comments?post=162"}],"version-history":[{"count":1,"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/posts\/162\/revisions"}],"predecessor-version":[{"id":165,"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/posts\/162\/revisions\/165"}],"wp:attachment":[{"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/media?parent=162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/categories?post=162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fixaformen.se\/blogg\/wp-json\/wp\/v2\/tags?post=162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}