{"id":607,"date":"2021-10-25T11:31:30","date_gmt":"2021-10-25T11:31:30","guid":{"rendered":"https:\/\/kettlebells.is\/?p=607"},"modified":"2021-10-25T11:31:30","modified_gmt":"2021-10-25T11:31:30","slug":"fjaraefingar-25-10-31-10-2021","status":"publish","type":"post","link":"https:\/\/kettlebells.is\/?p=607","title":{"rendered":"Fjar\u00e6fingar 25.10 \u2013 31.10 2021"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Upphitun (fyrir allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p>5 m\u00edn af d\u00fdrahreyfingum (non-stop). Bjarnarganga, hl\u00e9bar\u00f0aganga, spidermanganga, monkey hli\u00f0arhopp, fleira ef \u00feekkir fleiri hreyfingar. Fara \u00e1fram, tilbaka og til beggja hli\u00f0a<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 1 (m\u00e1n)<\/h2>\n\n\n\n<p>\u00dea\u00f0 er h\u00e6gt a\u00f0 sippa e\u00f0a hlaup r\u00f6sklega \u00ed sta\u00f0inn fyrir hj\u00f3li\u00f0. 10cal taka fr\u00e1 30-60 sek (eftir \u00e1kef\u00f0 og einstaklingi. Gera svo hina \u00e6finguna (framstigsg\u00f6ngu t.d.) \u00ed jafnlangan t\u00edma og hj\u00f3li\u00f0\/\/sippi\u00f0\/hlaupi\u00f0 t\u00f3k<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"960\" src=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-1-25-okt-2021.jpg\" alt=\"\" class=\"wp-image-608\" srcset=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-1-25-okt-2021.jpg 720w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-1-25-okt-2021-225x300.jpg 225w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-1-25-okt-2021-230x307.jpg 230w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-1-25-okt-2021-350x467.jpg 350w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-1-25-okt-2021-480x640.jpg 480w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 2 (mi\u00f0)<\/h2>\n\n\n\n<p>Styrktarf\u00f3kus, r\u00f3legt temp\u00f3<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"960\" src=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-2-25-okt-2021.jpg\" alt=\"\" class=\"wp-image-609\" srcset=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-2-25-okt-2021.jpg 720w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-2-25-okt-2021-225x300.jpg 225w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-2-25-okt-2021-230x307.jpg 230w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-2-25-okt-2021-350x467.jpg 350w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/10\/AEfing-2-25-okt-2021-480x640.jpg 480w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 3 (f\u00f6s)<\/h2>\n\n\n\n<p>Einf\u00f6ld en hress!<\/p>\n\n\n\n<ul><li>5 upph\u00edfingar (me\u00f0 a\u00f0sto\u00f0 ef \u00fearf)<\/li><li>15 burpees me\u00f0\/\u00e1n armbeygju<\/li><li>5\/5 liggjandi mja\u00f0malyftur \u00e1 \u00f6\u00f0rum f\u00e6ti (Jane)<\/li><li>15 hn\u00e9beygjuhopp<\/li><\/ul>\n\n\n\n<p>3-5 umfer\u00f0ir<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Teygjur (f. allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/r0fvQNRuu1g\">https:\/\/youtu.be\/r0fvQNRuu1g<\/a><\/p>\n\n\n\n<p>Taka fr\u00e1 g\u00f3\u00f0an t\u00edma \u00ed li\u00f0leika og teygjur, \u00fea\u00f0 skilar s\u00e9r!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upphitun (fyrir allar 3 \u00e6fingar) 5 m\u00edn af d\u00fdrahreyfingum (non-stop). Bjarnarganga, hl\u00e9bar\u00f0aganga, spidermanganga, monkey hli\u00f0arhopp, fleira ef \u00feekkir fleiri hreyfingar. Fara \u00e1fram, [&hellip;]<\/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\/607"}],"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=607"}],"version-history":[{"count":2,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/607\/revisions"}],"predecessor-version":[{"id":611,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/607\/revisions\/611"}],"wp:attachment":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}