{"id":721,"date":"2013-11-11T16:53:47","date_gmt":"2013-11-11T16:53:47","guid":{"rendered":"https:\/\/husumsutegym.se\/?page_id=721"},"modified":"2013-11-11T17:12:31","modified_gmt":"2013-11-11T17:12:31","slug":"4-traningsforslag-medel-flas","status":"publish","type":"page","link":"https:\/\/husumsutegym.se\/4-traningsforslag-medel-flas\/","title":{"rendered":"4. Tr\u00e4ningsf\u00f6rslag medel fl\u00e5s"},"content":{"rendered":"<div class=\"entry\">\n<table width=\"100%\" border=\"0\" cellspacing=\"0\" cellpadding=\"5\">\n<tbody>\n<tr>\n<td bgcolor=\"#FF0000\">\n<p align=\"center\"><span style=\"color: #000080; font-size: 300%;\">Bl\u00e5 (medel) fl\u00e5s<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<h5 align=\"center\"><b>Jobba 1-3 varv &#8211; Vila 3 min mellan varven &#8211; Vila 20 sek mellan \u00f6vningarna<\/b><\/h5>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: center;\"><b>\u00d6vning 1.\u00a0(<a title=\"Tr\u00e4ningsf\u00f6rslag Trapp och Balans, medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-trapp-och-balans-medel-med-flas\/\">Trappan i seniorgruppen<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">Spring upp och ner i trappan 40-45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 2.\u00a0(<a title=\"Seniorgrupp Trapp och Balans, bl\u00e5 medel med fl\u00e5s2\" href=\"https:\/\/husumsutegym.se\/seniorgrupp-trapp-och-balans-bla-medel-med-flas2\/\">Balansplattan i seniorgruppen<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">Benb\u00f6j p\u00e5 balansplattan 40-45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 3.\u00a0(L\u00f6pbanan)<\/b><\/p>\n<p style=\"text-align: center;\">L\u00f6pning runt banan.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 4.<\/b>\u00a0<b>(<a title=\"Tr\u00e4ningsf\u00f6rslag h\u00e4ckar, bl\u00e5 medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-hackar-bla-medel-med-flas\/\">H\u00e4ckarna<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">Armh\u00e4vningar 30-45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 5.\u00a0(<a title=\"Tr\u00e4ningsf\u00f6rslag kl\u00e4tterv\u00e4gg, bl\u00e5 medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-klattervagg-bla-medel-med-flas\/\">Kl\u00e4tterv\u00e4ggen<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">Kl\u00e4ttra fram och tillbaka p\u00e5 kl\u00e4tterv\u00e4ggen sidled 45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 6.\u00a0(L\u00f6pbanan)<\/b><\/p>\n<p style=\"text-align: center;\">L\u00f6pning. Max l\u00f6pning mellan pil 1-2 samt 3-m\u00e5l.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 7.\u00a0(<a title=\"Tr\u00e4ningsf\u00f6rslag svart boll, bl\u00e5 medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-svart-boll-bla-medel-med-flas\/\">Svarta bollen<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">Plankan 30-45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 8. (<a title=\"Tr\u00e4ningsf\u00f6rslag h\u00e4ckar, bl\u00e5 medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-hackar-bla-medel-med-flas-2\/\">H\u00e4ckarna<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">R\u00e4ckdrag 45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 9. (L\u00f6pbanan)<\/b><\/p>\n<p style=\"text-align: center;\">L\u00f6pning. H\u00f6ga kn\u00e4n mellan pil 1 och 2.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 10. (<a title=\"Tr\u00e4ningsf\u00f6rslag n\u00e4tet, bl\u00e5 medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-natet-bla-medel-med-flas\/\">N\u00e4tet<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">Krypa under n\u00e4tet spring tillbaka runt i 45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 11. (L\u00f6pbanan)<\/b><\/p>\n<p style=\"text-align: center;\">L\u00f6pning. Extra h\u00e5rt mellan pil 1-2 samt pil 3-m\u00e5l.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 12. (<a title=\"Tr\u00e4ningsf\u00f6rslag chins, bl\u00e5 medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-chins-bla-medel-med-flas\/\">Chinr\u00e4cket<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">H\u00e4nga i chinr\u00e4cket dra upp benen (tr\u00e4na mage) 45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 13. (<a title=\"Tr\u00e4ningsf\u00f6rslag balansbr\u00e4da, bl\u00e5 medel med fl\u00e5s\" href=\"https:\/\/husumsutegym.se\/traningsforslag-balansbrada-bla-medel-med-flas\/\">Balansbommen<\/a>)<\/b><\/p>\n<p style=\"text-align: center;\">Milit\u00e4rhopp p\u00e5 plankan 40-45 sek.<\/p>\n<p style=\"text-align: center;\"><b>\u00d6vning 14. (L\u00f6pbanan)<\/b><\/p>\n<p style=\"text-align: center;\">L\u00f6pning runt banan s\u00e5 snabbt du kan!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bl\u00e5 (medel) fl\u00e5s Jobba 1-3 varv &#8211; Vila 3 min mellan varven &#8211; Vila 20 sek mellan \u00f6vningarna \u00d6vning 1.\u00a0(Trappan i seniorgruppen) Spring upp och ner i trappan 40-45 sek. \u00d6vning 2.\u00a0(Balansplattan i seniorgruppen) Benb\u00f6j p\u00e5 balansplattan 40-45 sek. \u00d6vning 3.\u00a0(L\u00f6pbanan) L\u00f6pning runt banan. \u00d6vning 4.\u00a0(H\u00e4ckarna) Armh\u00e4vningar 30-45 sek. \u00d6vning 5.\u00a0(Kl\u00e4tterv\u00e4ggen) Kl\u00e4ttra fram och tillbaka &#8230;<\/p>\n","protected":false},"author":84,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":{"_mi_skip_tracking":false,"ngg_post_thumbnail":0},"categories":[],"tags":[],"_links":{"self":[{"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/pages\/721"}],"collection":[{"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/users\/84"}],"replies":[{"embeddable":true,"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/comments?post=721"}],"version-history":[{"count":1,"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/pages\/721\/revisions"}],"predecessor-version":[{"id":722,"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/pages\/721\/revisions\/722"}],"wp:attachment":[{"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/media?parent=721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/categories?post=721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/husumsutegym.se\/wp-json\/wp\/v2\/tags?post=721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}