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Nu lyfter vi tyngre och starkare!","type":"text"}]}]},"component":"paragraph"}]}],"heading":[{"_uid":"639580c7-1582-48a4-a270-275a7634eca1","text":"Välj din nivå","type":"default","component":"heading"}],"anchorTag":[],"component":"tabLayout","moduleMarginStyle":"default"},{"_uid":"c2669c92-a365-444b-990d-56a192d5eb8f","items":[{"_uid":"8874dda7-88b3-463b-9d83-9d41d721a700","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Vill du ha fler övningar för stretching och återhämtning?","type":"text","marks":[{"type":"bold"}]},{"text":" ","type":"text"},{"text":"Klicka här","type":"text","marks":[{"type":"link","attrs":{"href":"/sv/pages/stories/workouts/stretching-rorelseovningar","uuid":"b7e00244-5b0d-41f7-9ea6-fd6b7afbab54","anchor":null,"target":"_self","linktype":"story"}}]},{"text":" för att utforska vår kompletta guide till de bästa mobilitets- och rörlighetsrutinerna för att hjälpa dig att röra dig och må bättre.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"36b47460-eff1-4c55-b380-bc1ff033f797","text":{"type":"doc","content":[{"type":"heading","attrs":{"level":3},"content":[{"text":"Grymt jobbat! Du har klarat passet! Nu är det dags att varva ner och stretcha.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Att ta bara några minuter till stretching kan göra stor skillnad för hur du känner dig efter träningen—så hoppa inte över detta steg! Ge din kropp den återhämtning den förtjänar.","type":"text"}]}]},"type":"default","component":"headingRichText","horizontalAlignment":"center"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"94536372-a56d-4d17-9b18-e72c64848fad","columns":[{"tag":[],"_uid":"9c57dfd3-1289-40c1-b565-5a3ead49cf48","links":[],"caption":[],"heading":[{"_uid":"715b83b2-2ea0-49be-b9c1-13c8c530c684","text":"Nedvarvning","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"71c51ecb-afcd-493d-9810-03cad0205306","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Avsluta ditt träningspass med stretching och 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Öka vikten i steg om 2,5-5 kg (5-10 lbs) när du känner dig säker och har kontroll.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Hur många reps och set ska jag göra?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Nybörjare:","type":"text","marks":[{"type":"bold"}]},{"text":" 3 set med 8-10 repetitioner per övning för styrka och teknik.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Avancerad:","type":"text","marks":[{"type":"bold"}]},{"text":" 4-6 set med 6-8 repetitioner för styrka eller 8-12 repetitioner för muskeluppbyggnad (hypertrofi).","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Hur ser rätt teknik ut för de viktigaste lyften?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Marklyft:","type":"text","marks":[{"type":"bold"}]},{"text":" Håll ryggen neutral, spänn bålen och lyft med benen, inte ländryggen.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Frontböj:","type":"text","marks":[{"type":"bold"}]},{"text":" Håll armbågarna högt och bröstet upprätt för att undvika att luta dig framåt.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Axelpress:","type":"text","marks":[{"type":"bold"}]},{"text":" Håll bålen stabil och undvik att svanka i ländryggen.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Hur ofta bör jag träna med skivstång?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"2-3 gånger i veckan är idealiskt för de flesta, med minst en vilodag mellan passen för återhämtning.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Vad ska jag fokusera på som nybörjare?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" Behärska tekniken innan du ökar vikten.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Prioritera basövningar som knäböj, marklyft och pressar för att bygga helkroppsstyrka.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Aktivera bålen i varje lyft för att skydda ryggen och förbättra stabiliteten.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Stressa inte över att lyfta tungt—en stark grund är nyckeln till långsiktiga framsteg.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Behöver jag verkligen värma upp innan jag lyfter?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Ja! 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