{"id":32232,"date":"2023-07-30T18:15:24","date_gmt":"2023-07-30T17:15:24","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32232"},"modified":"2023-07-30T18:15:24","modified_gmt":"2023-07-30T17:15:24","slug":"treningsprogram-til-abilica-gymmats","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-gymmats\/","title":{"rendered":"Treningsprogram til Abilica GymMats"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1587462438817{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/matte.jpg?id=32094) !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\u00a0GymMats<\/span><\/h2>\n

Abilica GymMat treningsmatte er meget godt egnet for trening og for utt\u00f8ying etter trening hjemme. Dette treningsprogrammet viser deg varierte \u00f8velser du kan gj\u00f8re p\u00e5 stuegulvet, ute eller p\u00e5 et treningssenter.<\/p>\n

[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p GymMats n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/3″][product_mod id=»2226″][\/vc_column][vc_column width=»1\/3″][product_mod id=»19251″][\/vc_column][vc_column width=»1\/3″][product_mod id=»28458″][\/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-GymMats.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

Utfall til knel\u00f8ft<\/strong><\/h2>\n

Antall repetisjoner:<\/strong>\u00a010-12 x 3<\/p>\n

St\u00e5 med et ben langt foran det andre.\u00a0 Hold hoftebreddes avstand for \u00e5 holde balansen. B\u00f8y s\u00e5 like mye i b\u00e5de bakre og det fremre kneet. Hold tyngden av overkroppen midt mellom begge f\u00f8ttene, og hold overkroppen oppreist. Rett i ryggen. Skyv fra med det bakerste benet p\u00e5 veien opp og kom direkte opp i balanse. Gjenta i 30 sekunder p\u00e5 samme ben f\u00f8r du skifter.[\/vc_column_text][vc_single_image image=»17769″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Meitemarken<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>10-12 x 3<\/p>\n

St\u00e5 oppreist, b\u00f8y i hofta til hendene n\u00e5r gulvflaten, og krabb fremover til plankeposisjon. Sett hendene i bred posisjon og gj\u00f8r en pushup. Krabb s\u00e5 bakover igjen med hendene og tilbake til oppreist posisjon. Sett kn\u00e6rne i matten under pushupene om det er for tungt.[\/vc_column_text][vc_single_image image=»17770″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Planke med triceps-push<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>10-12 x 3<\/p>\n

Still deg i plankeposisjon med albuene i underlaget. V\u00e6r helt rett i kroppen. Det er lov \u00e5 ha kn\u00e6rne i underlaget, men pass p\u00e5 at du holder rumpa nede. Sett s\u00e5 den ene h\u00e5nden i underlaget og press deg opp i planke p\u00e5 strake armer. Senk deg s\u00e5 rolig ned igjen med den samme h\u00e5nden f\u00f8rst. Bytt h\u00e5nd og press deg opp p\u00e5 samme m\u00e5te.[\/vc_column_text][vc_single_image image=»17771″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

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

Antall repetisjoner:\u00a0<\/strong>10-12 x 3<\/p>\n

Ligg p\u00e5 ryggen med kn\u00e6rne b\u00f8yd opp mot brystet og armene bak hodet. Gj\u00f8r en situp hvor armene svinger ut til siden og frem mot kn\u00e6rne. Vel oppe strekker du ut bena. Jo lengre ned mot gulvet du har bena, jo tyngre er det. Pass p\u00e5 at korsryggen er i underlaget hele veien. Deretter gj\u00f8r du hele \u00f8velsen i motsatt rekkef\u00f8lge tilbake til utgangsposisjon.[\/vc_column_text][vc_single_image image=»17772″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1587462474066{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/matte2.jpg?id=32098) !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

L\u00f8pende planke<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>10-12 x 3<\/p>\n

Still deg i plankeposisjon p\u00e5 strake armer. Start s\u00e5 i rolig tempo og \u00abl\u00f8p\u00bb med kn\u00e6rne opp mot brystet. Hold rumpa nede og kroppen strak. \u00d8k tempo etter hvert som du er komfortabel med \u00f8velsen.[\/vc_column_text][vc_single_image image=»17773″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Ryggstrekk<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>10-12 x 3<\/p>\n

Ligg p\u00e5 magen p\u00e5 underlaget og strekk ut armene og bena. L\u00f8ft s\u00e5 venstre ben og h\u00f8yre arm opp fra under laget, strekk godt frem i fingertuppene og ut i t\u00e6rne. Senk rolig ned og bytt til motsatt ben og arm.[\/vc_column_text][vc_single_image image=»17775″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Burpees<\/h2>\n

Antall repetisjoner:\u00a0<\/strong>10-12 x 3<\/p>\n

St\u00e5 oppreist, b\u00f8y deg ned, med hendene i matten, og hopp bena ut til plankeposisjon. Stram magen s\u00e5 du beskytter ryggen. Hopp s\u00e5 tilbake p\u00e5 huk og derfra opp i et spensthopp. Gjenta.[\/vc_column_text][vc_single_image image=»17774″ img_size=»full» alignment=»center»][vc_empty_space height=»62px»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1587462503097{background-color: #000000 !important;}»][vc_column][title text=»Kj\u00f8p din Abilica GymMat 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=»2226″][vc_empty_space][\/vc_column][vc_column width=»1\/3″][product_mod id=»19251″][vc_empty_space][\/vc_column][vc_column width=»1\/3″][product_mod id=»28458″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1492775259171{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/ymmat3.jpg?id=17763) !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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