Til a\u00f0 n\u00e1 s\u00fdnilegum sexpakka kvi\u00f0arholi \u00fearf sambland af v\u00f6\u00f0vauppbyggingu og fitulosun. Rectus abdominis v\u00f6\u00f0vinn, almennt \u00feekktur sem \u201esix-pack\u201c, er til sta\u00f0ar \u00ed \u00f6llum, en s\u00fdnileiki hans er oft hulinn af fitulagi. Hvort \u00fe\u00fa \u00e6ttir a\u00f0 einbeita \u00fe\u00e9r a\u00f0 \u00fev\u00ed a\u00f0 byggja upp v\u00f6\u00f0va e\u00f0a missa fitu fyrst fer eftir n\u00faverandi l\u00edkamsbyggingu og pers\u00f3nulegum \u00f3skum.<\/p>\n\n
Ef \u00fe\u00fa ert \u00ed grennri kantinum og skortir v\u00f6\u00f0vamassa, \u00fe\u00e1 g\u00e6tir\u00f0u haft gott af \u00fev\u00ed a\u00f0 einbeita \u00fe\u00e9r fyrst a\u00f0 v\u00f6\u00f0vauppbyggingu. A\u00f0 taka \u00fe\u00e1tt \u00ed m\u00f3tst\u00f6\u00f0u\u00fej\u00e1lfun og neyta sm\u00e1 kalor\u00eduafgangs getur hj\u00e1lpa\u00f0 \u00fe\u00e9r a\u00f0 \u00fer\u00f3a rectus abdominis og n\u00e6rliggjandi kjarnav\u00f6\u00f0va. \u00deetta \u00fe\u00fd\u00f0ir ekki a\u00f0 \u00fe\u00fa \u00e6ttir a\u00f0 vanr\u00e6kja hjartal\u00ednurit, en a\u00f0al\u00e1herslan \u00fe\u00edn \u00e6tti a\u00f0 vera \u00e1 styrktar\u00fej\u00e1lfun.<\/p>\n\n
\u00c1 hinn b\u00f3ginn, ef \u00fe\u00fa ber\u00f0 umfram l\u00edkamsfitu, s\u00e9rstaklega \u00ed kringum mi\u00f0juna, \u00fe\u00e1 \u00e6tti fyrsta skrefi\u00f0 \u00feitt a\u00f0 vera a\u00f0 einbeita \u00fe\u00e9r a\u00f0 fitutapi. \u00deetta er h\u00e6gt a\u00f0 n\u00e1 me\u00f0 \u00fev\u00ed a\u00f0 b\u00faa til kalor\u00eduskort, anna\u00f0 hvort me\u00f0 \u00fev\u00ed a\u00f0 bor\u00f0a f\u00e6rri hitaeiningar e\u00f0a auka hreyfingu \u00fe\u00edna, e\u00f0a helst me\u00f0 \u00fev\u00ed a\u00f0 blanda af hvoru tveggja. Hjarta- og \u00e6\u00f0a\u00e6fingar og styrktar\u00e6fingar gegna b\u00e1\u00f0ar hlutverki \u00ed \u00feessum \u00e1fanga, \u00fear sem hjartal\u00ednurit hj\u00e1lpa til vi\u00f0 a\u00f0 brenna kalor\u00edum og vi\u00f0n\u00e1ms\u00e6fingar sem var\u00f0veita v\u00f6\u00f0vamassa.<\/p>\n\n
\u00dea\u00f0 er mikilv\u00e6gt a\u00f0 muna a\u00f0 blettaminnkun, hugmyndin um a\u00f0 \u00fe\u00fa getir tapa\u00f0 fitu af \u00e1kve\u00f0nu sv\u00e6\u00f0i me\u00f0 \u00fev\u00ed a\u00f0 mi\u00f0a hana vi\u00f0 \u00e6fingar, er go\u00f0s\u00f6gn. Svo, jafnvel \u00fe\u00f3 a\u00f0 \u00fea\u00f0 s\u00e9 fr\u00e1b\u00e6rt a\u00f0 taka kvi\u00f0\u00e6fingar inn \u00ed venjuna \u00fe\u00edna, munu \u00fe\u00e6r einar og s\u00e9r ekki gera kvi\u00f0arholi\u00f0 s\u00fdnilegt ef \u00fea\u00f0 er fitulag sem hylja \u00fe\u00e6r.<\/p>\n\n
\u00deegar \u00fe\u00fa ert kominn me\u00f0 l\u00e6gri l\u00edkamsfitupr\u00f3sentu byrjar kvi\u00f0arholi\u00f0 a\u00f0 birtast og hvers kyns v\u00f6\u00f0vauppbygging \u00ed kj\u00f6lfari\u00f0 \u00e1 \u00fev\u00ed sv\u00e6\u00f0i mun gera \u00fe\u00e6r enn meira.<\/p>\n\n
Vali\u00f0 um a\u00f0 byggja upp v\u00f6\u00f0va e\u00f0a missa fitu fyrst \u00ed leit a\u00f0 s\u00fdnilegum sexpakka kvi\u00f0arholi fer a\u00f0 miklu leyti eftir upphafspunkti \u00fe\u00ednum. \u00deeir sem eru me\u00f0 meiri l\u00edkamsfitu \u00e6ttu a\u00f0 forgangsra\u00f0a fitutapi, en \u00feeir sem eru grannari g\u00e6tu hagnast \u00e1 \u00fev\u00ed a\u00f0 byggja upp v\u00f6\u00f0va fyrst. Hins vegar eru b\u00e6\u00f0i ferlarnir mikilv\u00e6gir og b\u00e6ta hvort anna\u00f0 upp vi\u00f0 a\u00f0 s\u00fdna \u00feennan eftirs\u00f3tta sexpakka.<\/p>\n","protected":false},"excerpt":{"rendered":"
Til a\u00f0 n\u00e1 s\u00fdnilegum sexpakka kvi\u00f0arholi \u00fearf sambland af v\u00f6\u00f0vauppbyggingu og fitulosun. Rectus abdominis v\u00f6\u00f0vinn, almennt \u00feekktur sem \u201esix-pack\u201c, er til sta\u00f0ar \u00ed \u00f6llum, en s\u00fdnileiki hans er oft hulinn af fitulagi. Hvort \u00fe\u00fa \u00e6ttir a\u00f0 einbeita \u00fe\u00e9r a\u00f0 \u00fev\u00ed a\u00f0 byggja upp v\u00f6\u00f0va e\u00f0a missa fitu fyrst fer eftir n\u00faverandi l\u00edkamsbyggingu og pers\u00f3nulegum \u00f3skum. […]<\/p>\n","protected":false},"author":2,"featured_media":7170,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[124,44],"tags":[],"class_list":["post-7169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-althjodlegt","category-grein"],"acf":[],"yoast_head":"\n