{"id":22514,"date":"2012-06-19T22:00:13","date_gmt":"2012-06-19T20:00:13","guid":{"rendered":"http:\/\/josjos.se\/blog\/?p=22514"},"modified":"2012-06-19T22:00:13","modified_gmt":"2012-06-19T20:00:13","slug":"pass-10-situps-och-plankan-20-juni","status":"publish","type":"post","link":"https:\/\/www.josjos.se\/blog\/2012\/06\/19\/pass-10-situps-och-plankan-20-juni\/","title":{"rendered":"Pass 10: Situps och plankan (20 juni)"},"content":{"rendered":"

Nu har magen f\u00e5tt vila ett par dagar s\u00e5 nu k\u00f6r vi igen. Den h\u00e4r g\u00e5ngen blandar vi plankan och situps. Ni som har delade magmuskler k\u00f6r lite extra plankan.<\/p>\n

Detta ska vi g\u00f6ra tv\u00e5 g\u00e5nger under dagen, f\u00f6rslagsvis morgon och kv\u00e4ll.<\/p>\n

\u00d6vning:<\/strong>\u00a0K\u00f6r 5 situps, g\u00f6r plankan 20 sekunder, g\u00f6r 10 situps, plankan 15 sekunder, g\u00f6r 15 situps, plankan 10 sekunder, g\u00f6r 20 situps, g\u00f6r plankan 5 sekunder. Snurrigt?\u00a0Ja men det \u00e4r tydligen v\u00e4ldigt nyttigt att hj\u00e4rnan f\u00e5r jobba n\u00e4r man utf\u00f6r n\u00e5got fysiskt jobbigt, lite hj\u00e4rnjympa helt enkelt. Jag bjuder dock p\u00e5 en tabell s\u00e5 ni ser lite l\u00e4ttare, en rad i taget.<\/p>\n\n\n\n\n\n\n\n
Situps<\/strong><\/td>\nPlankan<\/strong><\/td>\n<\/tr>\n
5<\/td>\n20 sekunder<\/td>\n<\/tr>\n
10<\/td>\n15 sekunder<\/td>\n<\/tr>\n
15<\/td>\n10 sekunder<\/td>\n<\/tr>\n
20<\/td>\n5 sekunder<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Skala ner: \u00a0<\/em>Skala ner p\u00e5 det du inte orkar g\u00f6ra. Tex att du orkar 5 situps men plankan bara 15 sekunder.
\nSkala upp: <\/em>K\u00f6r fler omg\u00e5ngar, men med paus. Eller k\u00f6r 25 eller 30 som start\/slut.<\/p>\n

Som vanligt ska ni lyssna p\u00e5 kroppen och avbryta om ni f\u00e5r ont.<\/p>\n

Huvudsidan<\/a>,\u00a0\u00f6vningsbeskrivningar<\/a>,\u00a0veckans utmaning<\/a>,\u00a0alla pass hittills<\/a>\u00a0(rss till dem<\/a>),\u00a0alla poster om Train Along<\/a>\u00a0(rss till dem<\/a>) \u00a0<\/em><\/h5>\n","protected":false},"excerpt":{"rendered":"

Nu har magen f\u00e5tt vila ett par dagar s\u00e5 nu k\u00f6r vi igen. Den h\u00e4r g\u00e5ngen blandar vi plankan och situps. Ni som har delade magmuskler k\u00f6r lite extra plankan. Detta ska vi g\u00f6ra tv\u00e5 g\u00e5nger under dagen, f\u00f6rslagsvis morgon och kv\u00e4ll. \u00d6vning:\u00a0K\u00f6r 5 situps, g\u00f6r plankan 20 sekunder, g\u00f6r 10 situps, plankan 15 sekunder, […]<\/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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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-22514","post","type-post","status-publish","format-standard","hentry","category-vardagen","tag-pass","tag-train-along"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts\/22514","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=22514"}],"version-history":[{"count":0,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/posts\/22514\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/media?parent=22514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/categories?post=22514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.josjos.se\/blog\/wp-json\/wp\/v2\/tags?post=22514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}