{"id":32231,"date":"2023-07-30T18:15:01","date_gmt":"2023-07-30T17:15:01","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32231"},"modified":"2023-07-30T18:15:01","modified_gmt":"2023-07-30T17:15:01","slug":"treningsprogram-til-abilica-foamroller","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-foamroller\/","title":{"rendered":"Treningsprogram til Abilica FoamRoller"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1587462578890{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/IMG_4792.jpg?id=32147) !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\u00a0FoamRoller<\/span><\/h2>\n

Abilica FoamRoller er ett ypperlig verkt\u00f8y for egenmassasje og som oppvarming f\u00f8r trening. \u00c5 rulle p\u00e5 en FoamRoller er bra for sirkulasjon og bidrar til \u00e5 forebygge skader og \u00f8ke bevegeligheten.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p FoamRoller n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»2584″][\/vc_column][vc_column width=»1\/2″][product_mod id=»2447″][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»28643″][\/vc_column][vc_column width=»1\/2″][product_mod id=»19279″][\/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-FoamRoller.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
\n
\n

Utside l\u00e5r med FoamRoller<\/h2>\n

Tid:<\/strong> 1 min
\nTrener:<\/strong>\u00a0L\u00f8ser opp spenninger p\u00e5 utsiden av l\u00e5ret<\/p>\n<\/div>\n

\n

Ligg p\u00e5 siden og plasser FoamRolleren rett ved hofteknoken. Rull rolig opp og ned til rett over kneet. Bruk armene til \u00e5 stabilisere. For ekstra avlastning, sett albuen i gulvet og legg det \u00f8verste benet foran.<\/p>\n<\/div>\n<\/div>\n

[\/vc_column_text][vc_single_image image=»17753″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Leggene p\u00e5 FoamRoller<\/h2>\n

Tid:<\/strong> 1 min
\nTrener:\u00a0<\/strong>Bakside legger<\/p>\n

Legg FoamRolleren nederst p\u00e5 anklene rett ved achillesen og rull rolip opp fra ankel mot knehasen. For en hardere variant, legg beina opp\u00e5 hverandre for mer trykk.[\/vc_column_text][vc_single_image image=»17751″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1587462736996{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/IMG_4802.jpg?id=32153) !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

3.<\/h2>\n

Brystryggen p\u00e5 FoamRoller<\/h2>\n

Tid:<\/strong> 1 min
\nTrener: <\/strong>\u00d8vre del av rygg<\/p>\n

Start ved \u00e5 plassere FoamRolleren i midtre del av ryggen. Kn\u00e6rne b\u00f8yes og brukes aktivt til \u00e5 lage bevegelse slik at rullen g\u00e5r opp og ned langs brystveggen. Rull fra mellom skulderblader til midt p\u00e5 ryggen. For \u00e5 avlaste nakken, legg hendene bak hodet.[\/vc_column_text][vc_single_image image=»17754″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Forside l\u00e5r p\u00e5 FoamRoller<\/h2>\n

Tid:<\/strong> 1 min
\nTrener:\u00a0<\/strong>Forside l\u00e5r, hofteb\u00f8yere og mage.<\/p>\n

Legg FoamRolleren rett over kneet. Stabilisere med armene og hold en aktiv mage. Skyv med armene og rull i jevn bevegelse opp til hoftekanten. For lettere variant, legg albuene i gulvet.[\/vc_column_text][vc_single_image image=»17756″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Ryggstrekker p\u00e5 FoamRoller<\/h2>\n

Tid:<\/strong> 1 min
\nTrener: <\/strong>Avspenning i ryggs\u00f8yle og brystmuskulatur<\/p>\n

Legg FoamRolleren langs ryggraden s\u00e5 hodet hviler p\u00e5 FoamRoller. Slipp hofta\/rumpa ned og strekk armene ut til siden. Pr\u00f8v \u00e5 slipp skuldrene ned. Pust rolig ut og inn. Lukk gjerne \u00f8ynene.[\/vc_column_text][vc_single_image image=»17755″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1492774679390{background-color: #000000 !important;}»][vc_column][title text=»Kj\u00f8p din Abilica FoamRoller n\u00e5.» tag=»h2″ color=»#ffffff» text_align=»center»][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content»][vc_column width=»1\/4″][product_mod id=»2584″][vc_empty_space][\/vc_column][vc_column width=»1\/4″][product_mod id=»2447″][vc_empty_space][\/vc_column][vc_column width=»1\/4″][product_mod id=»19279″][vc_empty_space][\/vc_column][vc_column width=»1\/4″][product_mod id=»28643″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1587462837740{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/foam1.jpg?id=32156) !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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