{"type":"rich","version":"1.0","title":"Contra wrote","author_name":"Contra (npub14h…xjjzu)","author_url":"https://yabu.me/npub14hq5lgadtyy9dhvtszq46dnl0s0xwdddqr7e32rdqqhma8a4xhsspxjjzu","provider_name":"njump","provider_url":"https://yabu.me","html":"Heart disease is the leading cause of death in the world. \n\nYour heart is a muscle. U need to train it like one.\n\nThe fix? 28 minutes, twice a week.\nStart using the Norwegian 4×4 training style.\n\nHere’s What I Did Today: \n\nBarbell Squat Norwegian 4×4\n4 rounds:\nWork Interval (4 min):\n5 back squats @245 lb\nRest 10-15 sec\nRepeat for 4 minutes\nTarget: 25-30 total reps\n\nRecovery (3 min):\nEasy rogue echo bike\n30 sec hollow hold\n30 sec side plank \n\nWhat you get:\nProven cardiovascular training\nMuscle hypertrophy\nCore strength\n\n56 minutes per week could save your life.\n\nNo biohacks. Just suffering and science.​​​​​​​​​​​​​​​​\n"}