{"id":32229,"date":"2023-07-30T18:14:22","date_gmt":"2023-07-30T17:14:22","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32229"},"modified":"2023-07-30T18:14:22","modified_gmt":"2023-07-30T17:14:22","slug":"treningsprogram-til-abilica-exertube","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-exertube\/","title":{"rendered":"Treningsprogram til Abilica ExerTube"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1587464773689{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/3-2.jpg?id=32102) !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\u00a0ExerTube<\/span><\/h2>\n

Med en Abilica ExerTube strikk har du det perfekte treningsproduktet til \u00e5 ha med deg overalt. Spesielt perfekt til \u00e5 trene ro\u00f8velser som trener musklene i ryggen og mellom skulderbladene. Du f\u00e5r trent muskler som ellers er vanskelige \u00e5 f\u00e5 tak i.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p ExerTube n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»2233″][\/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-ExerTube.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<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

St\u00e5 p\u00e5 strikken med beina i skulderbredde og la strikken hvile mot baksiden av armene. B\u00f8y i kn\u00e6rne og sett ut rumpa som\u00a0om du skulle sette deg p\u00e5 en lav stol. Kom ned til ca 90 grader i kn\u00e6r, hold brystet oppe. Kom rolig opp igjen.[\/vc_column_text][vc_single_image image=»17961″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

St\u00e5ende roing<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

Fest strikken i brysth\u00f8yde i et tre, stolpe, d\u00f8rh\u00e5ndtak eller lignende. Flytt deg s\u00e5 langt bak at strikken er passe stram. St\u00e5 med ansiktet mot strikkens feste. Trekk armene bakover med brede albuer. Skyt brystet frem og trekk skulderbladene sammen. Hold igjen p\u00e5 vei tilbake.[\/vc_column_text][vc_single_image image=»17955″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Brystpress<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

Fest strikken i brysth\u00f8yde i et tre, stolpe, d\u00f8rh\u00e5ndtak eller lignende. Flytt deg s\u00e5 langt frem at strikken er passe stram. St\u00e5 med ryggen mot strikkens feste. Hold albuene i skulderh\u00f8yde, skyv armene frem til albuene er strukket nesten helt ut. Hold igjen p\u00e5 vei tilbake.[\/vc_column_text][vc_single_image image=»17956″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Sidehev<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

St\u00e5 p\u00e5 strikken med en eller begge f\u00f8ttene, kryss strikken foran kroppen. L\u00f8ft armene ut til siden med en liten b\u00f8y i albuene. L\u00f8ft til skulderh\u00f8yde. Hold igjen p\u00e5 vei tilbake.[\/vc_column_text][vc_single_image image=»17957″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1587464834637{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/4-9.jpg?id=32183) !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

Skulderpress og biceps curl<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

St\u00e5 p\u00e5 strikken med en eller begge f\u00f8ttene. Hold h\u00e5ndtakene med h\u00e5ndflatene vendt opp. B\u00f8y armene opp mot brystet. Snu s\u00e5 hendene rundt slik at albuene peker utover. Press armene over hodet til albuene er nesten helt strukket ut. Senk sakte hele veien tilbake.[\/vc_column_text][vc_single_image image=»17958″ img_size=»full» alignment=»center»][vc_single_image image=»17953″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Triceps<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

St\u00e5 et stykke inn p\u00e5 strikken slik at du f\u00e5r noe motstand og skyv den bak ryggen. Hold i h\u00e5ndtaket og strekk ut armen i en rett linje oppover. Armen skal v\u00e6re tett inn mot \u00f8ret. Hold igjen n\u00e5r du f\u00f8rer armen tilbake til startposisjon. Albuen peker mest mulig fremover. Skift arm etter 30 sekunder.[\/vc_column_text][vc_single_image image=»17954″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Antirotasjon mage<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

Fest strikken i brysth\u00f8yde i et tre, stolpe, d\u00f8rh\u00e5ndtak eller lignende. Flytt deg s\u00e5 langt bak at strikken er passe stram. Still deg med siden til strikken. I en helt l\u00e5st posisjon f\u00f8rer du strikken rett ut fra kroppen og inn igjen uten \u00e5 rotere overkroppen. Skift side etter 30 sekunder.[\/vc_column_text][vc_single_image image=»17959″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Ryggstrekkere<\/strong><\/h2>\n

Tid:<\/strong> 1 min<\/p>\n

St\u00e5 p\u00e5 alle fire. Ha h\u00e5ndtakene rundt h\u00e5ndleddene og fest strikken under den ene foten. Hold rygg og nakke rett, trekk nedre del av magen inn og stabiliser i ryggen. Skyv benet strikken er festet til ut bak til benet er strukket ut i linje med ryggen. Hold igjen p\u00e5 vei tilbake. Skift ben etter 30 sekunder.[\/vc_column_text][vc_single_image image=»17960″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1587464863140{background-color: #e0d7c5 !important;}»][vc_column][title text=»Kj\u00f8p din Abilica ExerTube 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=»2233″][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_1587464956407{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/4-10.jpg?id=32185) !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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