{"id":95014,"date":"2024-07-16T11:13:03","date_gmt":"2024-07-16T11:13:03","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=95014"},"modified":"2024-07-16T11:14:21","modified_gmt":"2024-07-16T11:14:21","slug":"bigger-leaner-stronger-workout-plan-interactive-infographic","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/sv\/books\/bigger-leaner-stronger-workout-plan-interactive-infographic\/","title":{"rendered":"Bigger Leaner Stronger Tr\u00e4ningsplan Interaktiv infografik"},"content":{"rendered":"

F\u00e5 en f\u00f6rdjupad sammanfattning av Bigger Leaner Stronger h\u00e4r.<\/a><\/p>\n\n\n\n\n\n\n \n \n Interaktiv tr\u00e4ningsplan f\u00f6r st\u00f6rre, smalare och starkare<\/title>\n <style>\n .bls-container {\n font-family: Arial, sans-serif;\n color: white;\n background: linear-gradient(135deg, #1a2a6c, #b21f1f, #fdbb2d);\n padding: 20px;\n border-radius: 10px;\n }\n .bls-container h1, .bls-container h2 {\n text-align: center;\n }\n .bls-section {\n background: rgba(255,255,255,0.1);\n border-radius: 10px;\n padding: 20px;\n margin-bottom: 20px;\n }\n .bls-item {\n cursor: pointer;\n padding: 10px;\n margin: 5px 0;\n transition: background-color 0.3s;\n }\n .bls-item:hover {\n background-color: rgba(255,255,255,0.2);\n }\n .bls-details {\n display: none;\n padding: 10px;\n background-color: rgba(0,0,0,0.1);\n border-radius: 5px;\n margin-top: 10px;\n }\n <\/style>\n<\/head>\n<body>\n <div class=\"bls-container\">\n <h1>Bigger Leaner Stronger Tr\u00e4ningsplan<\/h1>\n \n <div class=\"bls-section\">\n <h2>Principer f\u00f6r tr\u00e4ning<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle1')\">1. Progressiv \u00f6verbelastning av sp\u00e4nning<\/div>\n <div id=\"principle1\" class=\"bls-details\">\u00d6ka gradvis vikten du lyfter \u00f6ver tid f\u00f6r att forts\u00e4tta bygga styrka och muskler.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle2')\">2. Fria vikter och kompoundlyft<\/div>\n <div id=\"principle2\" class=\"bls-details\">Fokusera p\u00e5 \u00f6vningar som tr\u00e4nar flera muskelgrupper samtidigt, i f\u00f6rsta hand med fria vikter.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle3')\">3. Vila och \u00e5terh\u00e4mtning<\/div>\n <div id=\"principle3\" class=\"bls-details\">L\u00e5t det g\u00e5 tillr\u00e4ckligt l\u00e5ng tid mellan tr\u00e4ningspassen f\u00f6r att musklerna ska hinna reparera sig och v\u00e4xa.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle4')\">4. M\u00e5ttlig konditionstr\u00e4ning<\/div>\n <div id=\"principle4\" class=\"bls-details\">Inkludera lite konditionstr\u00e4ning f\u00f6r den allm\u00e4nna h\u00e4lsan, men \u00f6verdriv inte f\u00f6r att undvika att st\u00f6ra muskeltillv\u00e4xten.<\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>Formeln f\u00f6r st\u00f6rre, smalare och starkare<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula1')\">Tr\u00e4na 1-2 muskelgrupper per dag<\/div>\n <div id=\"formula1\" class=\"bls-details\">Fokusera p\u00e5 en eller tv\u00e5 stora muskelgrupper i varje tr\u00e4ningspass f\u00f6r maximal intensitet.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula2')\">4-6 repetitioner, 9-12 tunga set per muskelgrupp<\/div>\n <div id=\"formula2\" class=\"bls-details\">Utf\u00f6r 4-6 repetitioner per set och sikta p\u00e5 9-12 totala set per muskelgrupp f\u00f6r att stimulera tillv\u00e4xt.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula3')\">Vila 2-3 minuter mellan upps\u00e4ttningarna<\/div>\n <div id=\"formula3\" class=\"bls-details\">L\u00e5t det vara tillr\u00e4ckligt med vila mellan seten f\u00f6r att bibeh\u00e5lla intensiteten under hela tr\u00e4ningspasset.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula4')\">Tr\u00e4na i 45-60 minuter<\/div>\n <div id=\"formula4\" class=\"bls-details\">H\u00e5ll tr\u00e4ningspassen relativt korta men intensiva f\u00f6r att maximera muskeltillv\u00e4xten och minimera tr\u00f6ttheten.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula5')\">Tr\u00e4na varje muskelgrupp var 5-7:e dag<\/div>\n <div id=\"formula5\" class=\"bls-details\">Till\u00e5t tillr\u00e4cklig \u00e5terh\u00e4mtningstid mellan tr\u00e4ningspass f\u00f6r samma muskelgrupp.<\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>Tre dagars split<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('day1')\">Dag 1: Dragning<\/div>\n <div id=\"day1\" class=\"bls-details\">\n - Marklyft<br>\n - Skivst\u00e5ngsroddar<br>\n - Chin-ups<br>\n - Skivst\u00e5ngsrullar\n <\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('day2')\">Dag 2: Tryckning<\/div>\n <div id=\"day2\" class=\"bls-details\">\n - B\u00e4nkpress med lutning<br>\n - Milit\u00e4rpress<br>\n - B\u00e4nkpress<br>\n - Sidolaterala h\u00f6jningar\n <\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('day3')\">Dag 3: Benen<\/div>\n <div id=\"day3\" class=\"bls-details\">\n - Kn\u00e4b\u00f6j<br>\n - Benpress<br>\n - Rum\u00e4nska marklyft<br>\n - Ab Circuit\n <\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>Riktlinjer f\u00f6r n\u00e4ringsl\u00e4ra<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition1')\">Balansera makron<\/div>\n <div id=\"nutrition1\" class=\"bls-details\">Sikta p\u00e5 h\u00f6g proteinhalt, m\u00e5ttligt med kolhydrater och m\u00e5ttligt med fett i din kost.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition2')\">V\u00e4lj proteink\u00e4llor fr\u00e5n hela livsmedel<\/div>\n <div id=\"nutrition2\" class=\"bls-details\">V\u00e4lj magert k\u00f6tt, fisk, \u00e4gg och mejeriprodukter f\u00f6r att f\u00e5 ett bra proteinintag.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition3')\">Placera kolhydrater runt tr\u00e4ningspasset<\/div>\n <div id=\"nutrition3\" class=\"bls-details\">Inta kolhydrater f\u00f6re och efter tr\u00e4ningspasset f\u00f6r att \u00f6ka prestationsf\u00f6rm\u00e5gan och \u00e5terh\u00e4mtningen.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition4')\">F\u00e5 i dig fett fr\u00e5n om\u00e4ttade k\u00e4llor<\/div>\n <div id=\"nutrition4\" class=\"bls-details\">Inkludera h\u00e4lsosamma fetter fr\u00e5n k\u00e4llor som olivolja, n\u00f6tter och avokado.<\/div>\n <\/div>\n <\/div>\n\n <script>\n function blsToggleDetails(id) {\n var details = document.getElementById(id);\n if (details.style.display === \"none\" || details.style.display === \"\") {\n details.style.display = \"block\";\n } else {\n details.style.display = \"none\";\n }\n }\n <\/script>\n<\/body>\n<\/html>","protected":false},"excerpt":{"rendered":"<p>F\u00e5 en djupg\u00e5ende sammanfattning av Bigger Leaner Stronger h\u00e4r. Interaktiv Bigger Leaner Stronger Tr\u00e4ningsplan Bigger Leaner Stronger Tr\u00e4ningsplan Tr\u00e4ningsprinciper 1. Progressiv sp\u00e4nnings\u00f6verbelastning \u00d6ka gradvis den vikt du lyfter \u00f6ver tid f\u00f6r att forts\u00e4tta bygga styrka och muskler. 2. Fria vikter och sammansatta lyft Fokusera p\u00e5 \u00f6vningar som arbetar med flera muskelgrupper samtidigt,...<\/p>","protected":false},"author":13,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4619],"tags":[],"class_list":["post-95014","post","type-post","status-publish","format-standard","hentry","category-infographic"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"taxonomy_info":{"category":[{"value":4619,"label":"Infographic"}]},"featured_image_src_large":false,"author_info":{"display_name":"Team StoryShots","author_link":"https:\/\/www.getstoryshots.com\/sv\/books\/author\/fuzr6koxtahlfjcigcjjuadpexy2\/"},"comment_info":0,"category_info":[{"term_id":4619,"name":"Infographic","slug":"infographic","term_group":0,"term_taxonomy_id":4619,"taxonomy":"category","description":"","parent":0,"count":20,"filter":"raw","cat_ID":4619,"category_count":20,"category_description":"","cat_name":"Infographic","category_nicename":"infographic","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/posts\/95014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/comments?post=95014"}],"version-history":[{"count":3,"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/posts\/95014\/revisions"}],"predecessor-version":[{"id":95018,"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/posts\/95014\/revisions\/95018"}],"wp:attachment":[{"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/media?parent=95014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/categories?post=95014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/sv\/wp-json\/wp\/v2\/tags?post=95014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}