{"id":587,"date":"2021-10-11T14:37:29","date_gmt":"2021-10-11T14:37:29","guid":{"rendered":"https:\/\/kettlebells.is\/?p=587"},"modified":"2021-10-11T14:37:29","modified_gmt":"2021-10-11T14:37:29","slug":"fjaraefingar-11-17-okt-2021","status":"publish","type":"post","link":"https:\/\/kettlebells.is\/?p=587","title":{"rendered":"Fjar\u00e6fingar 11. – 17. okt 2021"},"content":{"rendered":"\n

Upphitun (sama fyrir allar 3 \u00e6fingar)<\/h1>\n\n\n\n

Bjarnarganga, fram og aftur. Spidermanganga fram og aftur. Hl\u00e9bar\u00f0aganga fram og aftur. <\/p>\n\n\n\n

30 sek hvert. <\/p>\n\n\n\n

UpDown x 10<\/p>\n\n\n\n

Bodyweight hn\u00e9beygjur x 10<\/p>\n\n\n\n

<\/p>\n\n\n\n

\u00c6fing 1 (m\u00e1nudagur)<\/h1>\n\n\n\n
\"\"<\/figure>\n\n\n\n

\u00c6fing 2 (mi\u00f0vikudagur)<\/h1>\n\n\n\n

F\u00f3kus \u00e1 hr\u00e1styrk. <\/p>\n\n\n\n

  • DBL Military Press<\/li>
  • Skiptir\u00f3\u00f0ur<\/li>
  • DBL Deadlift<\/li>
  • DBL Frontsquat<\/li>
  • Turkish Get Up<\/li><\/ul>\n\n\n\n

    5 hringir. 8 endurtekningar \u00ed fyrsta hring. 6 \u00ed \u00f6\u00f0rum. 4 \u00ed \u00feri\u00f0ja hring og 3 \u00ed \u00feeim s\u00ed\u00f0asta. Alltaf 1\/1 TGU \u00fe\u00f3.<\/p>\n\n\n\n

    \u00deyngja \u00e1 milli hringja E\u00d0A h\u00e6gja \u00e1 temp\u00f3i.<\/p>\n\n\n\n

    <\/p>\n\n\n\n

    \u00c6fing 3 (f\u00f6studagur)<\/h1>\n\n\n\n

    Einf\u00f6ld en hressandi. <\/p>\n\n\n\n

    2 \u00e6fingar. Deck Squat og Swing. <\/p>\n\n\n\n

    1 DS + 1 Swing, 2 DS + Swing, 3 DS + 3 Swing, osfrv upp \u00ed 10\/10. Vatnssopi, 1 m\u00edn p\u00e1sa. Svo aftur ni\u00f0ur stigann, byrja \u00e1 10\/10.<\/p>\n\n\n\n

    <\/p>\n\n\n\n

    Teygjur (eftir allar 3 \u00e6fingar)<\/h1>\n\n\n\n
    • Sphinx<\/li>
    • D\u00fafan<\/li>
    • Framstigsteygjan<\/li>
    • Liggjandi axlateygja (\u00f6nnur h\u00f6nd \u00fevert undir l\u00edkaman, hin beint fram – svo \u00f6fugt)<\/li>
    • UpDog sta\u00f0a, teygja aftan \u00e1 l\u00e6rum og k\u00e1lfum<\/li>
    • Hanga<\/li>
    • Te sta\u00f0an<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"

      Upphitun (sama fyrir allar 3 \u00e6fingar) Bjarnarganga, fram og aftur. Spidermanganga fram og aftur. Hl\u00e9bar\u00f0aganga fram og aftur. 30 sek hvert. UpDown […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/587"}],"collection":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/types\/post"}],"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=587"}],"version-history":[{"count":1,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/587\/revisions"}],"predecessor-version":[{"id":589,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/587\/revisions\/589"}],"wp:attachment":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=587"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}