{"id":55,"date":"2019-12-11T08:00:57","date_gmt":"2019-12-11T08:00:57","guid":{"rendered":"http:\/\/kettlebells.is\/?page_id=55"},"modified":"2022-08-09T13:16:38","modified_gmt":"2022-08-09T13:16:38","slug":"grunnaefingar","status":"publish","type":"page","link":"https:\/\/kettlebells.is\/","title":{"rendered":"Grunn\u00e6fingar"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KettlebellsIceland Swing\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/2pXo1tWiDdI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>SWING er \u00e6fing fyrir v\u00f6\u00f0vake\u00f0juna aftan \u00e1 l\u00edkamanum. Sestu vel aftur, sk\u00f6flungar eru l\u00f3\u00f0r\u00e9ttir \u00feannig a\u00f0 hn\u00e9 koma l\u00edti\u00f0 fram. N\u00fdttu kraftinn sem kemur fr\u00e1 mj\u00f6\u00f0mum til a\u00f0 koma hreyfingu \u00e1 bj\u00f6lluna. Handleggir eru slakir og virka eins og ka\u00f0lar, en axlir eru virkar og eiga ekki a\u00f0 togast fram.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KettlebellsIceland Clean\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/GdAiX2clg1w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>CLEAN er eins og SWING \u00e6fing yfir aftari v\u00f6\u00f0vake\u00f0juna. Hreyfingin er eins og \u201emini-swing\u201c. H\u00f6ldum bj\u00f6llunni \u00ed annarri hendi, henni er sveifla\u00f0 milli f\u00f3ta og kraftur fr\u00e1 mj\u00f6\u00f0mum er n\u00fdttur \u00ed sveifluna fram. \u00cd sta\u00f0 \u00feess a\u00f0 fara fram \u00ed sveiflunni er bj\u00f6llunni st\u00fdrt upp a\u00f0 bringu. Ef skellur kemur \u00e1 \u00falnli\u00f0 er \u00fdmist of mikill kraftur \u00ed sveiflunni e\u00f0a a\u00f0 bjallan fer \u00ed of st\u00f3rri sveiflu upp a\u00f0 bringu.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KettlebellsIceland Squat and Press\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/tQVMO8eYx34?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>GOBLET SQUAT og AXLAPRESSUR. Hn\u00e9beygja me\u00f0 einni bj\u00f6llu kallast Goblet squat. \u00c6fing \u00fear sem fremri v\u00f6\u00f0vake\u00f0jan er \u00ed a\u00f0alhlutverki. Haltu h\u00e6lum \u00ed g\u00f3lfi. \u00cd ne\u00f0stu st\u00f6\u00f0u benda hn\u00e9 og t\u00e6r \u00ed s\u00f6mu \u00e1tt, bjallan er vi\u00f0 bringu og olnbogar eru milli hnj\u00e1nna. \u00deegar \u00fe\u00fa kemur upp aftur lei\u00f0ir h\u00f6fu\u00f0i\u00f0 hreyfinguna, \u00feannig a\u00f0 mesta vinnan haldi \u00e1fram a\u00f0 vera fr\u00e1 f\u00f3tleggjum en f\u00e6rist ekki \u00ed baki\u00f0. <\/p>\n\n\n\n<p>Axlapressur, mikilv\u00e6gt a\u00f0 standa beinn, spenna mi\u00f0ju. Hreyfir bj\u00f6lluna fr\u00e1 bringu og upp fyrir h\u00f6fu\u00f0, \u00feannig a\u00f0 handleggur ver\u00f0i alveg l\u00f3\u00f0r\u00e9ttur. R\u00e9ttir alveg \u00far olnboga og \u00falnli\u00f0ir eru beinir.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KettlebellsIceland TurkishGetUp\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/nUB8y5SDT5w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>TURKISH GET UP. \u00c6fing fyrir allan l\u00edkamann, unni\u00f0 me\u00f0 li\u00f0leika, st\u00f6\u00f0ugleika og styrk. Notar clean og press til a\u00f0 koma bj\u00f6llunni upp fyrir h\u00f6fu\u00f0. \u00c6fingin sn\u00fdst um a\u00f0 leggjast \u00e1 g\u00f3lfi\u00f0 me\u00f0 bj\u00f6lluna og standa upp aftur. Horfir \u00e1 bj\u00f6lluna gegnum alla hreyfinguna. Mikilv\u00e6gt a\u00f0 olnbogi s\u00e9 alltaf alveg beinn og handleggurinn l\u00f3\u00f0r\u00e9ttur.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KettlebellsIceland Windmill\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/cbND2NAZbvs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>WINDMILL: \u00c6fing fyrir st\u00f6\u00f0ugleika og li\u00f0leika, s\u00e9rstaklega kringum axlir og mja\u00f0mir. Einnig g\u00f3\u00f0 \u00e6fing fyrir mi\u00f0juna. Notar clean og press til a\u00f0 koma bj\u00f6llunni uppfyrir h\u00f6fu\u00f0. Horfir \u00e1 bj\u00f6lluna gengum alla hreyfinguna. Olnbogi og \u00falnli\u00f0ur beinir. Hallar \u00fe\u00e9r fram og fer\u00f0 me\u00f0 ne\u00f0ri hendina a\u00f0 e\u00f0a n\u00e1l\u00e6gt g\u00f3lfi fyrir framan \u00feig, um lei\u00f0 og \u00fe\u00fa heldur f\u00f3tleggjum beinum og mestu \u00feyngdinni \u00e1 f\u00f3tlegg s\u00f6mu megin og bjallan er. D\u00e6mi, ef bjallan er \u00ed vinstri hendi, setur \u00fe\u00fa meiri \u00feyngd \u00e1 vinstri f\u00f3tlegg me\u00f0 \u00fev\u00ed a\u00f0 \u00fdta vinstri mj\u00f6\u00f0m aftur\u00e1bak og \u00fat.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KettlebellsIceland HighPull&amp;Snatch\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/niqz_n1j29M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>HIGH PULL og SNATCH eru \u00e6fingar \u00fear sem aftari v\u00f6\u00f0vake\u00f0jan er \u00ed a\u00f0alhlutverki. \u00deeim svipar um margt til einnar handar swing, nema \u00ed high pull er ger\u00f0ur sn\u00f6ggur \u201eolnbogakippur\u201c og \u00ed snatch er bjallan stoppu\u00f0 \u00ed st\u00f6\u00f0unni beint fyrir ofan h\u00f6fu\u00f0. Unni\u00f0 er me\u00f0 sprengikraft og st\u00f6\u00f0ugleika. &nbsp;&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>SWING er \u00e6fing fyrir v\u00f6\u00f0vake\u00f0juna aftan \u00e1 l\u00edkamanum. Sestu vel aftur, sk\u00f6flungar eru l\u00f3\u00f0r\u00e9ttir \u00feannig a\u00f0 hn\u00e9 koma l\u00edti\u00f0 fram. N\u00fdttu kraftinn [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"_links":{"self":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/pages\/55"}],"collection":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=55"}],"version-history":[{"count":75,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/pages\/55\/revisions"}],"predecessor-version":[{"id":712,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/pages\/55\/revisions\/712"}],"wp:attachment":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=55"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}