{"id":22358,"date":"2012-06-13T23:00:31","date_gmt":"2012-06-13T21:00:31","guid":{"rendered":"http:\/\/josjos.se\/blog\/?p=22358"},"modified":"2012-06-13T23:00:31","modified_gmt":"2012-06-13T21:00:31","slug":"pass-4-knaboj-14-juni","status":"publish","type":"post","link":"https:\/\/www.josjos.se\/blog\/2012\/06\/13\/pass-4-knaboj-14-juni\/","title":{"rendered":"Pass 4: Kn\u00e4b\u00f6j (14 juni)"},"content":{"rendered":"<p>Kn\u00e4b\u00f6j var ju s\u00e5 kul och nu har vi vilat n\u00e5gra dagar och ska g\u00e5 vidare till <strong>kn\u00e4b\u00f6j mot v\u00e4gg<\/strong>. Detta \u00e4r mycket en r\u00f6rlighets\u00f6vning och allts\u00e5 n\u00e5got som m\u00e5nga beh\u00f6ver tr\u00e4na upp. Man st\u00e4ller sig med ansiktet v\u00e4nt mot v\u00e4ggen s\u00e5 n\u00e4ra man kan utan att kn\u00e4na g\u00e5r in i v\u00e4ggen n\u00e4r man b\u00f6jer dem.<\/p>\n<p>Nu ska man fokusera p\u00e5 att h\u00e5lla \u00f6verkroppen s\u00e5 rakt upp som m\u00f6jligt. Vissa kommer att ha stora problem med detta och d\u00e5 f\u00e5r man g\u00f6ra l\u00e5ngsamt f\u00f6r att inte sl\u00e5 in i v\u00e4ggen. Sp\u00e4nn b\u00e5len &#8211; sv\u00e5rt att l\u00e5ta bli.<\/p>\n<p><strong>\u00d6vning:<\/strong>\u00a0Idag ska vi g\u00f6ra 4 x 10 kn\u00e4b\u00f6j. Skaka loss ordentligt mellan omg\u00e5ngarna.<\/p>\n<p><em>Skala ner: <\/em>Om du har sv\u00e5rt att g\u00f6ra 10 stycken i rad s\u00e5 g\u00e5 ner och g\u00f6r 6 (eller \u00e4nnu f\u00e4rre).<br \/>\n<em>Skala upp: <\/em>Om du klarade mer \u00e4n 50 i testerna s\u00e5 satsa p\u00e5 att g\u00f6ra tv\u00e5 extra varv, dvs 6 x 10.<\/p>\n<p>Som vanligt ska ni lyssna p\u00e5 kroppen och avbryta om ni f\u00e5r ont.<\/p>\n<h5><em><a href=\"http:\/\/josjos.se\/blog\/traning\/train-along-sommar-2012\/\">Huvudsidan<\/a>,\u00a0<a href=\"http:\/\/josjos.se\/blog\/traning\/train-along-ovningar\/\">\u00f6vningsbeskrivningar<\/a>,\u00a0<a href=\"http:\/\/josjos.se\/blog\/tag\/veckans-utmaning\/\">veckans utmaning<\/a>,\u00a0<a href=\"http:\/\/josjos.se\/blog\/tag\/train-along+pass\">alla pass hittills<\/a>\u00a0(<a href=\"http:\/\/josjos.se\/blog\/tag\/train-along+pass\/feed\">rss till dem<\/a>),\u00a0<a href=\"http:\/\/josjos.se\/blog\/tag\/train-along\/\">alla poster om Train Along<\/a>\u00a0(<a href=\"http:\/\/josjos.se\/blog\/tag\/train-along\/feed\">rss till dem<\/a>) \u00a0<\/em><\/h5>\n","protected":false},"excerpt":{"rendered":"<p>Kn\u00e4b\u00f6j var ju s\u00e5 kul och nu har vi vilat n\u00e5gra dagar och ska g\u00e5 vidare till kn\u00e4b\u00f6j mot v\u00e4gg. Detta \u00e4r mycket en r\u00f6rlighets\u00f6vning och allts\u00e5 n\u00e5got som m\u00e5nga beh\u00f6ver tr\u00e4na upp. Man st\u00e4ller sig med ansiktet v\u00e4nt mot v\u00e4ggen s\u00e5 n\u00e4ra man kan utan att kn\u00e4na g\u00e5r in i v\u00e4ggen n\u00e4r man b\u00f6jer [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[6],"tags":[1537,851],"class_list":["post-22358","post","type-post","status-publish","format-standard","hentry","category-vardagen","tag-pass","tag-train-along"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts\/22358","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/comments?post=22358"}],"version-history":[{"count":0,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts\/22358\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/media?parent=22358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/categories?post=22358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/tags?post=22358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}