{"id":612,"date":"2021-11-01T11:27:42","date_gmt":"2021-11-01T11:27:42","guid":{"rendered":"https:\/\/kettlebells.is\/?p=612"},"modified":"2021-11-01T11:27:42","modified_gmt":"2021-11-01T11:27:42","slug":"fjaraefingar-1-11-7-11-2021","status":"publish","type":"post","link":"https:\/\/kettlebells.is\/?p=612","title":{"rendered":"Fjar\u00e6fingar 1.11 &#8211; 7.11.2021"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Upphitun (fyrir allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p>Li\u00f0leikahringur (joint mobility)<\/p>\n\n\n\n<p>1 m\u00edn af hverju: TGU v\/h; \u00derekhj\u00f3l\/Assault hj\u00f3l; Spidermanganga; Sipp; Krosslabb \u00e1 sta\u00f0num<\/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>Fj\u00f3rar umfer\u00f0ir af &#8220;On the minute&#8221;. Passa a\u00f0 hafa vi\u00f0eigandi \u00feyngdir og vera 100% \u00ed t\u00e6kni.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"560\" height=\"750\" src=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-1-nov-2021.jpg\" alt=\"\" class=\"wp-image-613\" srcset=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-1-nov-2021.jpg 560w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-1-nov-2021-224x300.jpg 224w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-1-nov-2021-230x308.jpg 230w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-1-nov-2021-350x469.jpg 350w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-1-nov-2021-480x643.jpg 480w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/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. 5x5x5 dagur (5 endurtekningar af hverri \u00e6fingu, svo \u00ed \u00fe\u00e1 n\u00e6stu, \u00feyngja e\u00f0a h\u00e6gja \u00e1 temp\u00f3i milli umfer\u00f0a).<\/p>\n\n\n\n<ul><li>Floor Press<\/li><li>Skiptir\u00f3\u00f0ur<\/li><li>DBL Front Squat<\/li><li>DBL Deadlift<\/li><li>Windmill v\/h (ekki \u00feyngja)<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 3 (f\u00f6s)<\/h2>\n\n\n\n<p>Skipta ni\u00f0ur\/p\u00fasla saman a\u00f0 vild &#8211; muna bara a\u00f0 merkja vi\u00f0\/skrifa ni\u00f0ur hva\u00f0 \u00fei\u00f0 eru\u00f0 b\u00fain me\u00f0.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"619\" height=\"652\" src=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-3-1-nov-2021.jpg\" alt=\"\" class=\"wp-image-614\" srcset=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-3-1-nov-2021.jpg 619w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-3-1-nov-2021-285x300.jpg 285w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-3-1-nov-2021-230x242.jpg 230w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-3-1-nov-2021-350x369.jpg 350w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-3-1-nov-2021-480x506.jpg 480w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Teygjur (f. allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p>D\u00fafan, framstigs, liggjand axlarteygja (\u00f6nnur h\u00f6ndin v\u00edsar upp, hin til hli\u00f0ar &#8211; liggur undir l\u00edkamanum), te-sta\u00f0an, hanga (f\u00e6tur mega snerta g\u00f3lf).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upphitun (fyrir allar 3 \u00e6fingar) Li\u00f0leikahringur (joint mobility) 1 m\u00edn af hverju: TGU v\/h; \u00derekhj\u00f3l\/Assault hj\u00f3l; Spidermanganga; Sipp; Krosslabb \u00e1 sta\u00f0num \u00c6fing [&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\/612"}],"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=612"}],"version-history":[{"count":1,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/612\/revisions"}],"predecessor-version":[{"id":615,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/612\/revisions\/615"}],"wp:attachment":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=612"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}