{"id":2213,"date":"2016-05-24T13:00:20","date_gmt":"2016-05-24T11:00:20","guid":{"rendered":"https:\/\/mammafit-1239.appspot.com\/?p=2213"},"modified":"2023-03-07T17:51:25","modified_gmt":"2023-03-07T16:51:25","slug":"jobba-staende-andra-vardagstraningstips-for-rumpa-och-mage","status":"publish","type":"post","link":"https:\/\/trainimal.com\/se\/jobba-staende-andra-vardagstraningstips-for-rumpa-och-mage\/","title":{"rendered":"Jobba st\u00e5ende + andra vardagstips f\u00f6r rumpa och mage"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Vill du vara mag- och rumpmedveten, s\u00e5 kan du forts\u00e4tta att tr\u00e4na \u00e4ven utanf\u00f6r gymmet?<\/strong> <strong>H\u00e4r kommer n\u00e5gra bra exempel p\u00e5 \u00f6vningar du kan g\u00f6ra i vardagen!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Anv\u00e4nd miniband n\u00e4r du till exempel lagar mat. Tr\u00e4 p\u00e5 dem ovanf\u00f6r kn\u00e4na eller fotkn\u00f6larna (eller b\u00e5de och) och st\u00e5 brett mellan f\u00f6tterna under en minut eller g\u00f6r olika sorters benrensningar: \u00c5t sidan, bak\u00e5t, snett bak\u00e5t.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>N\u00e4r du g\u00e5r: H\u00e5ll b\u00e5lkontakten och ta ut r\u00f6relsen s\u00e5 att du k\u00e4nner kontakten med skinkorna i varje steg. N\u00e4r du str\u00e4cker ut benet bak\u00e5t: h\u00e5ll h\u00e4len s\u00e5 l\u00e4nge som m\u00f6jligt kvar p\u00e5 marken och sp\u00e4nn skinkan. N\u00e4r h\u00e4len v\u00e4l l\u00e4mnat marken \u2013 tryck ifr\u00e5n med t\u00e5rna och byt ben.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>St\u00e5 n\u00e4r du kan, p\u00e5 det s\u00e4ttet blir du tvungen att aktivera b\u00e5len. M\u00e5nga arbetsplatser erbjuder idag h\u00f6j- och s\u00e4nkbart skrivbord, s\u00e5 kan du st\u00e5 och jobba ist\u00e4llet f\u00f6r att sitta.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Om du m\u00e5ste sitta, byt ut stolen mot en st\u00f6rre gymboll. D\u00e5 m\u00e5ste du aktivera b\u00e5len f\u00f6r att h\u00e5lla balansen.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>G\u00f6r rumpgympa oavsett var du \u00e4r och vad du g\u00f6r: sp\u00e4nn skinkorna s\u00e5 h\u00e5rt du kan och h\u00e5ll i 10-15 sekunder och upprepa flera g\u00e5nger.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Om du g\u00e5r i trappor: ta dubbla trappsteg, tryck dig sj\u00e4lv upp\u00e5t och sp\u00e4nn skinkorna i varje steg du tar.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>N\u00e4r du diskar: testa att st\u00e5 p\u00e5 ett ben, d\u00e5 kopplar du automatiskt p\u00e5 magst\u00f6det och sp\u00e4nner rumpan.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foto<\/strong> iStockphoto<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vill du vara mag- och rumpmedveten, s\u00e5 kan du forts\u00e4tta att tr\u00e4na \u00e4ven utanf\u00f6r gymmet? H\u00e4r kommer n\u00e5gra bra exempel p\u00e5 \u00f6vningar du kan g\u00f6ra i vardagen! Anv\u00e4nd miniband n\u00e4r&hellip;<\/p>\n","protected":false},"author":13,"featured_media":2217,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[27],"tags":[89,161,126,113],"class_list":["post-2213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","tag-core","tag-redskap","tag-rumptraning","tag-vanor"],"acf":[],"_links":{"self":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/2213","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/comments?post=2213"}],"version-history":[{"count":5,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/2213\/revisions"}],"predecessor-version":[{"id":22845,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/2213\/revisions\/22845"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media\/2217"}],"wp:attachment":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media?parent=2213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/categories?post=2213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/tags?post=2213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}