{"id":32224,"date":"2023-07-30T18:11:47","date_gmt":"2023-07-30T17:11:47","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32224"},"modified":"2023-07-30T18:11:47","modified_gmt":"2023-07-30T17:11:47","slug":"treningsprogram-til-abilica-balanceboard","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-balanceboard\/","title":{"rendered":"Treningsprogram til Abilica BalanceBoard"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1492589006256{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/balanceboard12jpg-1.jpg?id=17456) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}»][vc_column width=»1\/3″][\/vc_column][vc_column width=»1\/3″][vc_icon icon_fontawesome=»fa fa-angle-down» color=»white» size=»xl» align=»center»][\/vc_column][vc_column width=»1\/3″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

Treningsprogram till Abilica\u00a0BalanceBoard<\/span><\/h2>\n

Abilica BalanceBoard balansebrett gir\u00a0god balansetrening. \u00d8velser p\u00e5 balansebrettet gj\u00f8r at du styrker ankler og kn\u00e6r. Brettet kan ogs\u00e5 brukes\u00a0som styrketreningsprodukt for \u00e5 trene ben, sete og bryst.<\/p>\n

[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p BalanceBoard n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»2796″][\/vc_column][vc_column width=»1\/2″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][vc_btn title=»Last ned treningsprogrammet i PDF» style=»flat» color=»black» i_icon_fontawesome=»fa fa-file-pdf-o» add_icon=»true» link=»url:https%3A%2F%2Fabilica.com\/no%2Fwp-content%2Fuploads%2F2017%2F02%2FAbilica-BalanceBoard.pdf||target:%20_blank|»][\/vc_column][\/vc_row][vc_row css=».vc_custom_1492108997727{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}»][vc_column][vc_column_text]<\/p>\n

1.<\/h2>\n

St\u00e5 p\u00e5 balansebrettet med et eller to ben<\/strong><\/h2>\n

Antall repetisjoner:<\/strong>\u00a0Hold s\u00e5 lenge du klarer 3 ganger
\nTrener:<\/strong> Generell balanse.<\/p>\n

Start med begge f\u00f8ttene p\u00e5 blansebrettet og finn balansen. Dersom du synes det er for lett l\u00f8fter du opp den ene foten og st\u00e5r kun med et ben p\u00e5 balansebrettet.[\/vc_column_text][vc_single_image image=»17464″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Utfall med benet bak<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3 p\u00e5 hvert ben
\nTrener:<\/strong>\u00a0Forside l\u00e5r og setemuskulatur<\/p>\n

St\u00e5 med det ene benet p\u00e5 brettet og sett det andre benet langt ut bak. B\u00f8y begge bena ned til 90 grader i kneleddene. Pass p\u00e5 at t\u00e6rne p\u00e5 det forreste benet alltid er foran kneet. Hold gjerne hendene i siden.[\/vc_column_text][vc_single_image image=»17468″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Push ups\/armhevinger<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3, hvor du gj\u00f8r 6 repetisjoner med den ene armen p\u00e5 brettet f\u00f8r du bytter arm.
\nTrener:<\/strong>\u00a0Bryst og noe bakside armer og skuldre<\/p>\n

St\u00e5 med strak kropp med den ene h\u00e5nden p\u00e5 brettet (du kan gjerne gj\u00f8re \u00f8velsene p\u00e5 kn\u00e6rne om det er for tungt \u00e5 st\u00e5 med strak kropp). Ha begge hendene rett ut fra brystet, gjerne ganske bredt for \u00e5 f\u00e5 godt tak i brystmusklene. Beveg deg rolig ned til brystet nesten treffer gulvet og press deg s\u00e5 opp igjen.[\/vc_column_text][vc_single_image image=»17467″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493107806917{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/balanceboard4.jpg?id=17458) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}»][vc_column][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Utfall med benet til siden<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3 p\u00e5 hvert ben
\nTrener:<\/strong>\u00a0Setemuskulatur og innside l\u00e5r, samt noe forside l\u00e5r<\/p>\n

St\u00e5 med det ene benet p\u00e5 brettet og sett det andre benet ut til siden. Jo lengre ut til siden du har benet, jo mer vil det ta p\u00e5 innsiden av l\u00e5ret. Legg tyngden tilbake p\u00e5 h\u00e6lene og skyv setet ut bak. Strekk armene ut foran deg og sett deg ned s\u00e5 langt du klarer.[\/vc_column_text][vc_single_image image=»17486″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Kneb\u00f8y<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3
\nTrener:<\/strong>\u00a0Forside l\u00e5r og setemuskulatur<\/p>\n

St\u00e5 med begge f\u00f8ttene opp\u00e5 brettet med s\u00e5 bred avstand mellom bena som du klarer. Legg tyngden tilbake p\u00e5 h\u00e6lene, skyv setet ut bak, strekk armene ut foran deg og sett deg ned s\u00e5 langt du klarer.\u00a0N\u00e5r \u00f8velsene blir for enkle for deg kan du gj\u00f8re det samme p\u00e5 et ben av gangen, 12*3 repetisjoner p\u00e5 hvert ben.[\/vc_column_text][vc_single_image image=»17466″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Flyveren<\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3 p\u00e5 hvert ben
\nTrener:<\/strong>\u00a0Kjernemuskulaturen i mage og rygg<\/p>\n

St\u00e5 med det ene beinet opp\u00e5 brettet og strekk det andre ut bak deg. Tipp overkroppen fremover. Varier gjerne med \u00e5 ha armene langs siden, fremover, ut til siden og ned mot gulvet.[\/vc_column_text][vc_single_image image=»17465″ img_size=»full» alignment=»center»][vc_empty_space height=»60px»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1494846685673{background-color: #ff7d00 !important;}»][vc_column][title text=»Kj\u00f8p ditt Abilica BalanceBoard n\u00e5.» tag=»h2″ color=»#ffffff» text_align=»center»][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/4″][\/vc_column][vc_column width=»1\/2″][product_mod id=»2796″][vc_empty_space][\/vc_column][vc_column width=»1\/4″][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1492588888229{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/balanceboard1.jpg?id=17451) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}»][vc_column][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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