{"id":616,"date":"2021-11-08T11:31:13","date_gmt":"2021-11-08T11:31:13","guid":{"rendered":"https:\/\/kettlebells.is\/?p=616"},"modified":"2021-11-08T11:31:13","modified_gmt":"2021-11-08T11:31:13","slug":"fjaraefingar-8-11-14-11-2021","status":"publish","type":"post","link":"https:\/\/kettlebells.is\/?p=616","title":{"rendered":"Fjar\u00e6fingar 8.11 &#8211; 14.11.2021"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Upphitun (fyrir allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p>Sipp og krosslabb til skiptis \u00ed 4 m\u00edn<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 1 (m\u00e1n)<\/h2>\n\n\n\n<p>Ekkert stress, gera allt 100%, nota passlegar \u00feyngdir. 1 g\u00e6\u00f0aumfer\u00f0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"867\" src=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-8-nov-2021.jpg\" alt=\"\" class=\"wp-image-618\" srcset=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-8-nov-2021.jpg 640w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-8-nov-2021-221x300.jpg 221w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-8-nov-2021-230x312.jpg 230w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-8-nov-2021-350x474.jpg 350w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-1-8-nov-2021-480x650.jpg 480w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 2 (mi\u00f0)<\/h2>\n\n\n\n<p>4 box, kl\u00e1ra 1 \u00e1\u00f0ur en fari\u00f0 er \u00ed n\u00e6sta. Ath &#8211; ne\u00f0st \u00e1 t\u00f6flunni eru lei\u00f0beingar fyrir boltar\u00fall (ekki hluti af \u00e6fingunni)<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"867\" src=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-2-8-nov-2021.jpg\" alt=\"\" class=\"wp-image-619\" srcset=\"https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-2-8-nov-2021.jpg 640w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-2-8-nov-2021-221x300.jpg 221w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-2-8-nov-2021-230x312.jpg 230w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-2-8-nov-2021-350x474.jpg 350w, https:\/\/kettlebells.is\/wp-content\/uploads\/2021\/11\/AEfing-2-8-nov-2021-480x650.jpg 480w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 3 (f\u00f6s)<\/h2>\n\n\n\n<p>Goblet squat \u00e1 m\u00f3ti Jane \u00e1 \u00f6\u00f0rum f\u00e6ti. 5 goblet, 5\/5 Jane. \u00deyngja goblet milli umfer\u00f0a og h\u00e6gja \u00e1 temp\u00f3i \u00ed Jane. Byrja \u00e1 mj\u00f6g l\u00e9ttri bj\u00f6llu og fara eins margar umfer\u00f0ir og geti\u00f0 me\u00f0 \u00fev\u00ed a\u00f0 \u00feyngja\/h\u00e6gja \u00e1. Stoppa \u00feegar komist ekki lengra.<\/p>\n\n\n\n<p>Upph\u00edfur \u00e1 m\u00f3ti SeeSaw pressum. 4 umfer\u00f0ir, r\u00f3legt temp\u00f3. 30 sek hvor \u00e6fing, fara beint \u00far h\u00edfum \u00ed seesaw, svo sm\u00e1 p\u00e1sa fyrir n\u00e6stu umfer\u00f0.<\/p>\n\n\n\n<p>Swing \u00e1 m\u00f3ti afturstig me\u00f0 bj\u00f6llu (goblet grip). 4 umfer\u00f0ir sama, fyrirkomulag og \u00ed h\u00edfum og pressum.<\/p>\n\n\n\n<p>Skiptir\u00f3\u00f0ur e\u00f0a renegader\u00f3\u00f0ur \u00e1 m\u00f3ti armbeygjum. 4 umfer\u00f0ir, sama system og ofan.<\/p>\n\n\n\n<p>TGU 1\/1. 4 umfer\u00f0ir, \u00feyngja \u00e1 milli umfer\u00f0a<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Teygjur\/cooldown (f. allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p>F\u00f3kus \u00e1 sl\u00f6kun \u00ed \u00feremur st\u00f6\u00f0um eftir \u00e6fingar \u00feessa vikuna: Sphinx, Te-sta\u00f0an (ne\u00f0sta \u00ed hn\u00e9beygju) og a\u00f0 hanga. Virkilega taka t\u00edma \u00ed hverja st\u00f6\u00f0u, anda r\u00f3lega (nef\u00f6ndun) og markvisst slaka \u00e1 l\u00edkamanum \u00ed hverri st\u00f6\u00f0u.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upphitun (fyrir allar 3 \u00e6fingar) Sipp og krosslabb til skiptis \u00ed 4 m\u00edn \u00c6fing 1 (m\u00e1n) Ekkert stress, gera allt 100%, nota [&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\/616"}],"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=616"}],"version-history":[{"count":3,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/616\/revisions"}],"predecessor-version":[{"id":621,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/616\/revisions\/621"}],"wp:attachment":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}