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Genom att erbjuda en timmes träning under arbetstid främjar vi medarbetarnas välbefinnande och stöder både personlig utveckling samt förbättrad fokus och produktivitet på arbetsplatsen.","type":"text"},{"type":"hard_break"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Detta benpass är idealiskt för ditt nästa gympass. Vi kommer att gå igenom fördelarna med varje övning och guida dig genom rätt teknik. Fortsätt läsa för att upptäcka din nya favoritrutin för leg day!","type":"text"}]}]},"priority":"100000073","scrollTo":[],"component":"postPage","entryText":"Detta benpass fokuserar på underkroppen med övningar som bakre knäböj, höftlyft, bulgariska utfall och utfall, och avslutas med ett dead hang för att förbättra greppstyrka och hållning. 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De hjälper till att bygga styrka i underkroppen, förbättrar kärnstabiliteten och ökar den totala styrkan. Back squats förbättrar också rörligheten i höfter och fotleder, vilket gör dem till en grundläggande övning för styrka och kondition.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Vad är skillnaden mellan olika typer av squats?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Back Squats","type":"text","marks":[{"type":"bold"}]},{"text":" – Fokuserar på quadriceps, glutes och hamstrings för allmän benstyrka.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Front Squats","type":"text","marks":[{"type":"bold"}]},{"text":" – Fokuserar på quadriceps och core, vilket förbättrar hållning och benkraft.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Bulgarian Split Squats","type":"text","marks":[{"type":"bold"}]},{"text":" – Perfekt för unilateral benstyrka och balans.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sumo Squats","type":"text","marks":[{"type":"bold"}]},{"text":" – Riktar sig mot innerlåren och glutes med en bred hållning för variation.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Goblet Squats","type":"text","marks":[{"type":"bold"}]},{"text":" – Perfekt för nybörjare, med fokus på form och styrka i underkroppen.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"92205d77-b5ce-4030-aaa5-ad360febf997","color":"black","component":"backgroundColor","colorOverride":{"_uid":"e6f0fded-b48c-4a64-905a-62bf27fa1fe9","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"63fc4386-0414-48aa-b0ca-cf45c5504043","columns":[{"tag":[],"_uid":"78517f4d-deb5-4bdc-8741-6a06ae6301e5","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"ebe5fd2f-934f-42d0-9fa4-d9166373461f","size":"cover","image":{"id":17673578,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2b2034d841/hip-thrust.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"cover","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"9bd8b702-0bb5-4fff-a424-188a18153edc","links":[],"caption":[],"heading":[{"_uid":"5a8c8410-4701-412a-8cb7-937860952549","text":"Hip Thrusts","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"bb44897f-681e-4183-814b-60169c233a35","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Välj mellan 3 set x 6 reps eller 5 set x 5 reps","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Hur utför man hip thrusts?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Sitt på golvet med din övre rygg mot en bänk och stången placerad över höfterna.","type":"text"},{"type":"hard_break"},{"text":"Tryck ned genom hälarna och lyft höfterna tills låren är parallella med golvet.","type":"text"},{"type":"hard_break"},{"text":"Spänn glutes i toppen och sänk höfterna tillbaka ner.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Vad är hip thrusts bra för?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Hip thrusts är mycket effektiva för att aktivera glutes och förbättra styrkan i underkroppen, kraft och höftmobilitet. De aktiverar även hamstrings och core, vilket gör dem utmärkta för att förbättra hållningen och den allmänna atletiska prestationen, särskilt i rörelser som kräver höftförlängning, som löpning och hopp.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Vilka variationer av hip thrusts finns det?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Du kan prova hip thrusts med ett ben eller lägga till motståndsband för mer intensitet och aktivering av glutes.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Vanliga misstag vid hip thrusts:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Undvik att svanka i ländryggen eller att inte sträcka ut höfterna fullt i toppen, vilket minskar aktiveringen av glutes och kan belasta ryggraden. Korrekt form är nyckeln.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"199d038d-6fca-49b7-b1cc-a465eb65b283","color":"black","component":"backgroundColor","colorOverride":{"_uid":"e6f0fded-b48c-4a64-905a-62bf27fa1fe9","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"002232b1-6d4d-4cb9-82f1-e29fbeb4110f","columns":[{"tag":[],"_uid":"af8e38cd-bd85-4d30-82cd-55335994e626","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"3bcb35f9-9d6f-409e-aa6d-10ec9f1b1b4b","size":"cover","image":{"id":17673844,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e878f9360d/bulgarian-split-squats.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"top-bottom","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"ada3b50a-774f-42af-a4bd-18cd8280fea5","links":[],"caption":[],"heading":[{"_uid":"ff1f5b6f-a4b6-444f-9f21-c111a00e6320","text":"Bulgarian split squats","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"0c3db844-3771-43f5-baf6-92de2c7347bd","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"5 set x 10 reps per ben","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Hur utför man bulgariska utfall?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Stå i en utfallsposition med ena foten upphöjd bakom dig på en bänk.","type":"text"},{"type":"hard_break"},{"text":"Sänk ditt bakre knä mot marken medan du håller ditt främre knä över din ankel.","type":"text"},{"type":"hard_break"},{"text":"Tryck genom hälen på ditt främre ben för att återgå till startpositionen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Vad är bulgariska utfall bra för?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Denna övning är mycket effektiv för att bygga styrka i ena benet i taget, med fokus på quadriceps, glutes och hamstrings. Den hjälper också till att förbättra balans, stabilitet och rörlighet samtidigt som den stärker core-muskulaturen. Eftersom den tränar ett ben i taget hjälper den till att rätta till muskelobalanser och förbättrar funktionell rörelse.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Vilka variationer av bulgariska utfall finns det?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Du kan lägga till vikt genom att hålla hantlar eller en skivstång för att öka motståndet, eller prova att använda ett motståndsband för att förbättra stabiliteten. Du kan också testa ett hoppande bulgariskt utfall för mer explosiv kraft.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Vilka vanliga misstag görs vid bulgariska utfall?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Undvik att låta ditt främre knä gå förbi tårna, eftersom detta kan belasta knäet. 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