{"id":38432,"date":"2019-05-31T05:54:54","date_gmt":"2019-05-31T05:54:54","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-30T04:00:00","slug":"adferdafraedi-aefingar-og-naeringarplon-fyrir-hm-2026","status":"publish","type":"post","link":"https:\/\/procommercialtd.com\/javasltd\/2019\/05\/31\/adferdafraedi-aefingar-og-naeringarplon-fyrir-hm-2026\/","title":{"rendered":"A\u00f0fer\u00f0afr\u00e6\u00f0i: \u00c6fingar og n\u00e6ringarpl\u00f6n fyrir HM 2026"},"content":{"rendered":"

Vandinn sem \u00fearf lausn<\/h2>\n

\u00de\u00fa veitir a\u00f0 \u00e1rin \u00ed HM 2026 eru ekki bara um leikinn, heldur um hvernig spilarar n\u00e1 toppstigi \u00f3h\u00e1\u00f0 ve\u00f0ri, skemmri e\u00f0a \u00e1f\u00f6llum. \u00c1 \u00feessu stigi hrekkir hver fr\u00e1saga um \u201ceinhver er bara a\u00f0 gera \u00fea\u00f0.\u201d \u00dea\u00f0 er bara t\u00f3mt. Ef \u00fe\u00fa vilt vinna, \u00fearf \u00fe\u00fa a\u00f0 d\u00fdna \u00ed sm\u00e1atri\u00f0i.<\/p>\n

\u00c6finga\u00e1\u00e6tlunin \u2013 hlj\u00f3\u00f0 \u00ed sm\u00e1skeri<\/h2>\n

Herra, engin \u00f3skir um \u201ce\u00f0a\u201d. Vi\u00f0 setjum \u00e1\u00e6tlun sem er eins og t\u00f3mt netverk, fullt af kr\u00f3ka. Fyrsta tv\u00f6 vikur: sprengja upp me\u00f0 3x 15 sprungu \u00e1 hra\u00f0asprungu, 2x 10 krossdreyri, og s\u00ed\u00f0an 6x 30 sek \u00fatl\u00f6ngu \u00e1 hring. Viltu b\u00e6ta? B\u00e6ttu me\u00f0 \u201cpyramid\u201d \u00e1 hlutfallinu. <\/p>\n

H\u00e9r er \u00e1st\u00e6\u00f0an: Sumar l\u00edkir vi\u00f0 hlaupi\u00f0, a\u00f0rir vi\u00f0 s\u00falu. Ef \u00fe\u00fa hreyfir a\u00f0eins 20% af v\u00f6\u00f0va, fer\u00f0u me\u00f0 80% af orkust\u00f6\u00f0u \u00ed hring. Ef ekki, er \u00fe\u00fa bara a\u00f0 tala \u00ed lofti. <\/p>\n

Styrktar\u00e6fingar \u2013 skelli\u00f0 \u00e1 \u00feig<\/h3>\n

N\u00fa er komi\u00f0 a\u00f0 \u00feyngdunum. 4x \u00e1skorun \u00e1 kvi\u00f0v\u00f6\u00f0vum, 3x \u201cdeadlift\u201d me\u00f0 mi\u00f0lungs\u00feyngd, og 5x \u201cpush\u2011press\u201d \u00ed hlutfallinu 1:2 me\u00f0 hring. Hva\u00f0? \u00de\u00fa \u00fearf a\u00f0 vinna \u00ed takt vi\u00f0 hjartslagi\u00f0. Sl\u00e1\u00f0u \u00e1 \u00ed n\u00fdjum taktum, ekki \u00ed gamlar l\u00edtur.<\/p>\n

\u00deol og hra\u00f0aframfarir \u2013 skrefi\u00f0 \u00ed n\u00e6sta stig<\/h3>\n

\u00c1 kv\u00f6ldin: 30 m\u00edn \u00e1 \u201cinterval\u201d \u00e1 400m spr\u00fanni, 1 m\u00edn \u00ed fullu, 1 m\u00edn \u00ed h\u00e6gri. Endurtaktu 8 sinnum. Ef \u00fe\u00fa getur ekki n\u00e1\u00f0 \u00fe\u00ednum takm\u00f6rkum, sl\u00e1\u00f0u \u00e1 \u00ed n\u00fdju \u201cshuttle run\u201d me\u00f0 10 sek \u00ed millit\u00edma. \u00deetta er br\u00e1\u00f0na\u00f0ur blanda, en virkar.<\/p>\n

N\u00e6ring \u2013 brennsla \u00ed k\u00edl\u00f3um<\/h2>\n

Byrja\u00f0u daginn \u00e1 30 g hveiti, 20 g vaxnir, 10 g kreat\u00edn. Svo \u00e1 morgunn \u2013 3 egg, 1 av\u00f3kad\u00f3, gr\u00e6nn te. \u00de\u00fa ert ekki \u00e1 veginn a\u00f0 nota \u201cprotein shake\u201d \u00ed sta\u00f0inn, \u00fe\u00fa ert a\u00f0 reyna a\u00f0 geyma orkuna \u00ed vefi. <\/p>\n

Mitt d\u00f6gur \u00ed dag: 2\u00d7 \u201ckarbohydrat\u2011bursts\u201d \u00e1 200 kal\u00f3ria, hver 90 m\u00edn. \u00dev\u00edna er \u00fea\u00f0 eins og a\u00f0 setja bens\u00edn \u00ed b\u00edlnum \u00e1\u00f0ur en \u00fe\u00fa fer \u00ed marat\u00f3n. <\/p>\n

\u00d6nnur l\u00edffr\u00e6\u00f0ileg atri\u00f0i \u2013 ekki skortir<\/h3>\n

Sj\u00e1\u00f0u, magnesium og sink eru lykil\u00fe\u00e6tti \u00ed bata. Taktu 300 mg Mg og 20 mg Zn daglega. Ekki \u00e1\u00e6tla a\u00f0 l\u00edkaminn f\u00e1i \u00fea\u00f0 sj\u00e1lfur. Skortir \u00fe\u00fa vatn? \u00d3l\u00e1t. 2\u20133 l\u00edtrar \u00e1 dag, svo sem \u00fe\u00fa v\u00e6rir \u00ed heildinni af s\u00f6ng.<\/p>\n

Eins og vi\u00f0 getum tilkynnt \u00ed hmisfotbolti2026.com<\/a> \u2013 \u00fea\u00f0 er ekki bara um keppnina, heldur um hvernig vi\u00f0 byggjum upp ferli\u00f0. Loksins, \u00fe\u00fa \u00fearf a\u00f0 breyta l\u00edfsst\u00edlnum \u2013 ekki bara hreyfina.<\/p>\n

Skrefi\u00f0 til a\u00f0ger\u00f0ar<\/h2>\n

Settu ni\u00f0ur skrefin \u00ed daglegan dagat\u00f6l. Skrifa\u00f0u 30 sek\u00fandna \u00e1 \u00e6fingu, 10 sek\u00fandna \u00ed hv\u00edld, og fylgstu. \u00deegar \u00fe\u00fa s\u00e9r\u00f0 a\u00f0 l\u00edkams\u00feyngdin l\u00e6kkar, f\u00e6r\u00f0u \u201cfeedback\u201d \u00ed raunt\u00edma. \u00deetta er ekki bara or\u00f0, \u00feetta er a\u00f0ger\u00f0. Skref \u2013 sm\u00ed\u00f0u. Action \u2013 n\u00e1\u00f0u. <\/p>\n","protected":false},"excerpt":{"rendered":"

Vandinn sem \u00fearf lausn \u00de\u00fa veitir a\u00f0 \u00e1rin \u00ed HM 2026 eru ekki bara um leikinn, heldur um hvernig spilarar n\u00e1 toppstigi \u00f3h\u00e1\u00f0 ve\u00f0ri, skemmri e\u00f0a \u00e1f\u00f6llum. \u00c1 \u00feessu stigi hrekkir hverRead More…<\/a><\/p>\n","protected":false},"author":35,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-38432","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/posts\/38432","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/comments?post=38432"}],"version-history":[{"count":0,"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/posts\/38432\/revisions"}],"wp:attachment":[{"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/media?parent=38432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/categories?post=38432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/procommercialtd.com\/javasltd\/wp-json\/wp\/v2\/tags?post=38432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}