{"id":32227,"date":"2023-07-30T18:13:22","date_gmt":"2023-07-30T17:13:22","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32227"},"modified":"2023-07-30T18:13:22","modified_gmt":"2023-07-30T17:13:22","slug":"treningsprogram-til-abilica-doorgym","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-doorgym\/","title":{"rendered":"Treningsprogram til Abilica DoorGym"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1493023396652{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/doorgym1.jpg?id=17875) !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 til Abilica\u00a0DoorGym\u00a0<\/span><\/h2>\n

Trapeset Abilica DorGym henges i d\u00f8r\u00e5pningen uten fester, og kan enkelt settes i og tas ut. Ulike h\u00e5ndtak i myk mosegummi for flere varierte grep. Meget effektiv for trening av overkropp. Fungerer ogs\u00e5 fint til push ups og magetrening.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p DoorGym n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»1846″][\/vc_column][vc_column width=»1\/2″][product_mod id=»1421″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][vc_btn title=»Last ned treningsprogrammet i PDF» style=»flat» color=»danger» 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-DoorGym-Advanced.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

Chin ups<\/strong><\/h2>\n

Antall repetisjoner:<\/strong>\u00a03 x maks repetisjoner
\nTrener:<\/strong>\u00a0Den brede ryggmuskelen, samt armer<\/p>\n

Heng apparatet over d\u00f8rkarmen og hold p\u00e5 de bredeste h\u00e5ndtakene. Det er f\u00f8rst og fremst musklene i ryggen du skal bruke n\u00e5r du holder i disse h\u00e5ndtakene. Trekk deg opp med haken over stangen. Gjenta s\u00e5 mange ganger du orker.[\/vc_column_text][vc_single_image image=»17894″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

\u00a02.<\/h2>\n

Pull ups<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>3 x maks repetisjoner
\nTrener:<\/strong>\u00a0\u00d8vre del av rygg, samt forsiden av arm<\/p>\n

Hold p\u00e5 h\u00e5ndtakene hvor h\u00e5ndflatene peker mot deg. I denne \u00f8velsen f\u00e5r du mer hjelp av musklene p\u00e5 fremsiden av armen enn p\u00e5 den forrige, og mange opplever derfor \u00e5 v\u00e6re sterkere her. L\u00f8ft deg opp til du f\u00e5r haken over stangen. Gjenta s\u00e5 mange ganger du orker.[\/vc_column_text][vc_single_image image=»17887″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Pull ups variant II<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>3 x maks repetisjoner
\nTrener:<\/strong>\u00a0\u00d8vre del av rygg, samt forsiden av arm<\/p>\n

Hold p\u00e5 h\u00e5ndtakene hvor h\u00e5ndflatene peker mot hverandre. Gjenta s\u00e5 mange ganger du orker.[\/vc_column_text][vc_single_image image=»17888″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

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

Antall repetisjoner:\u00a0<\/strong>3 x maks repetisjoner
\nTrener:<\/strong>\u00a0Brystmusklene, samt noe bakside armer og skuldre<\/p>\n

La apparatet st\u00e5 fritt p\u00e5 gulvet. St\u00e5 med strak kropp og hendene p\u00e5 de ytterste h\u00e5ndtakene. Senk deretter overkroppen til du har 90 grader i albueleddet. Apparatet vil gj\u00f8re at armhevingene f\u00f8les ekstra utfordrende. Pass p\u00e5 \u00e5 holde setet nede og ryggen strak. Gj\u00f8r maks antall repetisjoner f\u00f8r du hviler.[\/vc_column_text][vc_single_image image=»17889″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493024297321{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/oorgym3.jpg?id=17877) !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

5.<\/h2>\n

Kroppshev<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>3 x maks repetisjoner
\nTrener:<\/strong>\u00a0Armer og mage<\/p>\n

Hold p\u00e5 h\u00e5ndtakene hvor h\u00e5ndflatene peker mot deg. Hold bena strake og l\u00f8ft hele kroppen til armene er i 90 grader. Gjenta s\u00e5 mange ganger du orker.[\/vc_column_text][vc_single_image image=»17890″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Situps<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>3 x maks repetisjoner
\nTrener:<\/strong>\u00a0Mage<\/p>\n

Ligg p\u00e5 ryggen med bena under apparatet. Hev overkroppen opp til albuene treffer kn\u00e6rne. Senk kroppen ned igjen. Gjenta s\u00e5 mange ganger du orker.[\/vc_column_text][vc_single_image image=»17891″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Dips<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>3 x maks repetisjoner
\nTrener:<\/strong>\u00a0Bakside armer<\/p>\n

La apparatet st\u00e5 fritt p\u00e5 gulvet. Still deg foran apparatet, sett deg ned slik at hendene er p\u00e5 apparatet. Viktig at h\u00e5ndleddene er s\u00e5 rette som mulig. B\u00f8y albueleddet og senk setet ned mot gulvet, mens albuene skal peke rett bakover hele tiden. Press deg opp igjen til startposisjonen og gjenta. Gj\u00f8r s\u00e5 mange repetisjoner du orker.[\/vc_column_text][vc_single_image image=»17892″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Benhev<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>3 x maks repetisjoner
\nTrener:<\/strong>\u00a0Mage<\/p>\n

Bruk l\u00f8kkene som f\u00f8lger med apparatet for \u00e5 gj\u00f8re benhev. Du begynner med \u00e5 henge i apparatet med strak kropp. B\u00f8y s\u00e5 kn\u00e6rne opp mot magen\/brystet. Du kan ogs\u00e5 gj\u00f8re \u00f8velsen med rette ben hvor du l\u00f8fter dem ut fra kroppen \u2013 dette er tyngre. Gj\u00f8r s\u00e5 mange du orker.[\/vc_column_text][vc_single_image image=»17893″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1494931027093{background-color: #0a0101 !important;}»][vc_column][title text=»Kj\u00f8p ditt Abilica DoorGym n\u00e5.» tag=»h2″ color=»#ffffff» text_align=»center»][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»1846″][vc_empty_space][\/vc_column][vc_column width=»1\/2″][product_mod id=»1421″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493024423101{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/oorgym4.jpg?id=17878) !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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