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Om det är för lätt – öka vikten. Om du kämpar mitt i setet – minska. De sista 1–2 repsen ska vara utmanande men möjliga.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Öka vikten gradvis över tid för att fortsätta utvecklas. Det tar oss vidare till nästa ämne som är progressiv överbelastning.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"16bbbdfc-11cd-40e4-bcbe-772e0332b6c2","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"b2687676-f624-4d57-b479-441ce3b563da","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"ab663191-3e02-457f-a78e-801db222fa79","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"3c920713-1d41-4494-85f4-e88cb251123a","size":"cover","image":{"id":71256202790145,"alt":"Weight plate on the barbell in the gym","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3999x5999/848ef38af3/weights-3.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Weight plate on the barbell in the gym","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"917c36db-3abd-42a7-b6bb-98e64097aef4","columns":[{"_uid":"4006596c-e7fc-487e-9872-b56c1288446e","items":[{"_uid":"fb946da7-868a-4c3d-9cb4-acc0cee355dd","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Progressiv överbelastning är en term som ofta används när det gäller styrketräning. Det betyder att gradvis öka belastningen på kroppen under träning över tid. På så sätt anpassar sig din kropp och ditt nervsystem, och du blir starkare, bygger muskeltillväxt och förbättrar din uthållighet.","type":"text"}]},{"type":"paragraph","content":[{"text":"Om du gör samma träningspass med samma vikter och repetitioner kommer dina framsteg att plana ut, men om du regelbundet ökar intensiteten, repetitionerna, vikterna och utmanar dina muskler kommer du att se bättre resultat.","type":"text"}]},{"type":"paragraph","content":[{"text":"Ta det inte för fort och öka inte mer än du är redo för eftersom det kan riskera skador. Tänk på det som det långa spelet: små, stadiga vinster leder till stora resultat över tid.","type":"text"}]},{"type":"paragraph","content":[{"text":"Här är några sätt du kan integrera progressiv överbelastning i dina träningspass:","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"- Öka vikterna","type":"text"}]},{"type":"paragraph","content":[{"text":"- Öka repetitionerna","type":"text"}]},{"type":"paragraph","content":[{"text":"- Öka antalet set","type":"text"}]},{"type":"paragraph","content":[{"text":"- Öka intensiteten genom att ta kortare vilor mellan dina repetitioner","type":"text"}]},{"type":"paragraph","content":[{"text":"- Förbättra formen genom att göra övningen långsammare för att öka tiden under spänning, vilket gör rörelsen svårare.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"df21fade-2e82-40c8-9a05-fb20f5e1fb75","text":"Vad är progressiv överbelastning?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"tag":[],"_uid":"40037a40-e413-4e07-8d89-b2065760be6f","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"153bfd25-e1fc-47b6-a27a-c1d960482d13","size":"cover","image":{"id":71257574315337,"alt":"Dumbbells in different weights on the weight station at the gym","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3999x5999/0cf80591f7/dumbbells.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Dumbbells in different weights on the weight station at the gym","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"0fbe2807-cf69-427b-9559-b9dae51baaac","columns":[{"_uid":"e5e14275-f03d-4321-9358-535521aa6142","items":[{"_uid":"4d645cb1-7d56-4594-abee-af2fb649247a","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Det viktigaste att fokusera på är att ha en bra form och teknik när du utför dina övningar. Om du inte har det kommer du inte bara inte att få de resultat du vill ha, det kan också leda till skador och smärta.","type":"text"}]},{"type":"paragraph","content":[{"text":"Ett annat tips för att undvika eventuella skador är att inte glömma uppvärmningen och nedvarvningsdelen av ditt träningspass. Att värma upp med lite stretchövningar och lätt konditionsträning får igång blodcirkulationen och förbereder kroppen för träningen. Nedvarvning efteråt med lite stretching är också ett sätt att vara snäll mot din kropp och stretcha musklerna du har använt under passet.","type":"text"}]},{"type":"paragraph","content":[{"text":"\"Rätt form och teknik framför tunga vikter\"","type":"text","marks":[{"type":"bold"}]},{"text":" är ett bra motto att ha när du tränar. Börja lätt och välj tyngre vikter allt eftersom du utvecklas. 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