{"id":32228,"date":"2023-07-30T18:14:00","date_gmt":"2023-07-30T17:14:00","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32228"},"modified":"2023-07-30T18:14:00","modified_gmt":"2023-07-30T17:14:00","slug":"treningsprogram-til-abilica-dumbbells","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-dumbbells\/","title":{"rendered":"Treningsprogram til Abilica DumbBells"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1493028533951{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/dumb.jpg?id=17924) !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\u00a0DumbBells<\/span><\/h2>\n

Abilica DumbBells manualer kan brukes for \u00e5 trene\u00a0hele kroppen. Velg tyngde etter hvor sterk du er, hvor mange repetisjoner du skal gj\u00f8re, og hvilke muskler du skal trene. Manualene f\u00e5r du\u00a0i 1-6 kg.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p DumbBells n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/3″][product_mod id=»2259″][\/vc_column][vc_column width=»1\/3″][product_mod id=»2255″][\/vc_column][vc_column width=»1\/3″][product_mod id=»2234″][\/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-DumbBells.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

Kneb\u00f8y<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-24 x 3
\nTrener:<\/strong>\u00a0Forside l\u00e5r og setemuskulatur<\/p>\n

St\u00e5 med f\u00f8ttene i hoftebreddes avstand. Sett deg s\u00e5 ned som du skal sette deg p\u00e5 en stol (til kn\u00e6rne er i 90 grader) og reis deg opp igjen. Skyv setet godt ut bak, hold brystet oppe og ha tyngden p\u00e5 h\u00e6lene.[\/vc_column_text][vc_single_image image=»17918″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Utfall<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012 x 3 p\u00e5 hvert ben
\nTrener:<\/strong>\u00a0Forside l\u00e5r og setemuskulatur<\/p>\n

Hold en manual i hver h\u00e5nd og st\u00e5 med f\u00f8ttene i hoftebreddes avstand. Sett det ene benet langt frem (t\u00e6rne skal alltid v\u00e6re foran kneet) og b\u00f8y begge kn\u00e6rne til 90 grader. Gjenta alle repetisjonene p\u00e5 samme ben f\u00f8r du bytter.[\/vc_column_text][vc_single_image image=»17911″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Brystpress<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-16 x 3
\nTrener:<\/strong>\u00a0Brystet og noe skuldre<\/p>\n

Ligg p\u00e5 ryggen med b\u00f8yde kn\u00e6r og hold en manual i hver h\u00e5nd. Rett ut fra brystet p\u00e5 hver side skyver du manualene mot taket. Senk albuene mot gulvet igjen til du har 90 grader i albueleddet f\u00f8r du skyver opp igjen. Pass p\u00e5 \u00e5 stive av h\u00e5ndleddene slik at de er helt rette. Tips! Du kan gjerne bruke en stepkasse eller treningsbenk \u00e5 ligge p\u00e5 for \u00e5 komme litt opp fra gulvet n\u00e5r du gj\u00f8r \u00f8velsen.[\/vc_column_text][vc_single_image image=»17912″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

St\u00e5ende roing<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-16 x 3 p\u00e5 hver arm
\nTrener:<\/strong>\u00a0Rygg og noe skuldre<\/p>\n

B\u00f8y overkroppen fremover og skyv setet bakover. Dra manualene opp mot navlen, kjenn at du presser skulderbladene sammen bak. Overkroppen skal holdes helt i ro i den fremoverb\u00f8yde posisjonen.[\/vc_column_text][vc_single_image image=»17913″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493028340878{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/dumb1.jpg?id=17902) !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

Kick backs<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-16 x 3 p\u00e5 hver arm
\nTrener:<\/strong>\u00a0Bakside arm (triceps)<\/p>\n

Sett bena etter hverandre (med hoftebreddes avstand for bedre balanse) og len deg fremover med h\u00e5nden p\u00e5 det fremste l\u00e5ret. Venstre h\u00e5nd p\u00e5 venstre l\u00e5r, eller h\u00f8yre h\u00e5nd p\u00e5 h\u00f8yre l\u00e5r. I denne \u00f8velsen skal du ha tak i muskelen som strekker ut armen. For \u00e5 f\u00e5 tak i den m\u00e5 all bevegelse skje i albueleddet ved at armen b\u00f8yes og strekkes helt ut. Du skal kjenne at det strammer godt p\u00e5 baksiden av armen n\u00e5r armen er strukket helt ut. Gjenta alle repetisjonene med samme arm f\u00f8r du bytter.[\/vc_column_text][vc_single_image image=»17914″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Biceps curl<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-16 x 3
\nTrener:<\/strong>\u00a0Forside arm (biceps)<\/p>\n

St\u00e5 rett opp og ned med armene ned foran deg og en vekt i hver h\u00e5nd. B\u00f8y deretter armene opp mot deg. Stopp f\u00f8r du n\u00e5r hvileposisjon oppe og strekk armene helt ut etter hver repetisjon. Alternativt kan du l\u00f8fte annenhver arm vekselvis. Da m\u00e5 du doble antall repetisjoner f\u00f8r du hviler, slik at du fortsatt f\u00e5r 12-16 repetisjoner p\u00e5 hver arm.[\/vc_column_text][vc_single_image image=»17915″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Sidehev<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-16 x 3
\nTrener:<\/strong>\u00a0Midtre del av skulderen (delta)<\/p>\n

St\u00e5 rett opp og ned med armene foran deg med cirka 30 graders b\u00f8y i albueleddet. L\u00f8ft s\u00e5 armene ut til siden, opp til skulderh\u00f8yde, mens du fortsetter \u00e5 holde samme b\u00f8y i albuene. Albuer og pekefingre er de to h\u00f8yeste punktene n\u00e5r armen er l\u00f8ftet ut til siden. Senk armene rolig tilbake igjen til utgangsposisjon.[\/vc_column_text][vc_single_image image=»17916″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Skulderpress<\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-16 x 3
\nTrener:<\/strong>\u00a0Muskelen p\u00e5 oversiden av skulderen (kappemuskelen), samt midtre del av skulderen (delta)<\/p>\n

St\u00e5 med hoftebreddes avstand mellom f\u00f8ttene og hold manualene i skulderh\u00f8yde, klare til \u00e5 presses oppover. Press manualene i rett linje mot taket til armene er strukket ut. Pass p\u00e5 \u00e5 holde manualene litt foran hodet og stram magen godt for \u00e5 unng\u00e5 un\u00f8dig svai i ryggen. Senk s\u00e5 rolig ned igjen til utgangsposisjon.[\/vc_column_text][vc_single_image image=»17917″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1505904021098{background-color: #00b140 !important;}»][vc_column][title text=»Kj\u00f8p dine Abilica DumbBells n\u00e5.» tag=»h2″ color=»#ffffff» text_align=»center»][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/3″][product_mod id=»2259″][vc_empty_space][\/vc_column][vc_column width=»1\/3″][product_mod id=»2255″][vc_empty_space][\/vc_column][vc_column width=»1\/3″][product_mod id=»2234″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493028545023{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/umb3.jpg?id=17904) !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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