{"id":32245,"date":"2023-07-30T18:16:28","date_gmt":"2023-07-30T17:16:28","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32245"},"modified":"2023-07-30T18:16:28","modified_gmt":"2023-07-30T17:16:28","slug":"treningsprogram-til-abilica-kettlebells","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-kettlebells\/","title":{"rendered":"Treningsprogram til Abilica KettleBells"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1587465019832{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/21.jpg?id=32081) !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\u00a0KettleBells<\/span><\/h2>\n

Trening med kettlebells er en\u00a0flere hundre \u00e5r gammel treningsform, opprinnelig fra Russland, som har kommet tilbake. En kettlebell skal brukes eksplosivt og dynamisk. Dvs. med stor fart og bevegelse. Dette gir en utmerket trening i form av \u00f8kt styrke, koordinasjon, stabilisering og utholdenhet. Man trener funksjonelt, tredimensjonalt og henter inn \u00f8velser som vi trenger for \u00e5 fungere enda bedre i hverdagen.<\/p>\n

Her finner du ditt eget treningsprogram for kettlebells. Last ned programmet som PDF og ta dem med deg der du trener![\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p KettleBells n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»2254″][\/vc_column][vc_column width=»1\/2″][product_mod id=»29644″][\/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-KettleBells.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 med dobbelh\u00e5ndsflipp<\/strong><\/h2>\n

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

Still deg med f\u00f8ttene i hoftebreddes avstand. Hold kettlebellene i hendene. Gj\u00f8r en kneb\u00f8y s\u00e5 langt ned du kan med strak rygg og kn\u00e6rne i linje med f\u00f8ttene. Hele foten skal v\u00e6re i bakken. Reis deg opp med strak rygg og gj\u00f8r samtidig en flipp lik en frivending med dine kettlebells. Fj\u00e6r litt i kn\u00e6rne for \u00e5 dempe treffet av kettlebellen mot underarmen. Flipp tilbake kettlebellene. Begynn p\u00e5 nytt med kneb\u00f8y.[\/vc_column_text][vc_single_image image=»17977″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Kneb\u00f8y med enh\u00e5nds korkskru<\/strong><\/h2>\n

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

Still deg med f\u00f8ttene i hoftebreddes avstand. Hold din kettlebell i valgfri h\u00e5nd. Gj\u00f8r en kneb\u00f8y s\u00e5 langt ned du kan med din kettlebell mellom bena. Hold strak rygg og kn\u00e6rne i linje med f\u00f8ttene. Hele foten skal v\u00e6re i bakken. Reis deg opp med strak rygg og gj\u00f8r samtidig en korkskru. 30 sekunder per side.[\/vc_column_text][vc_single_image image=»17978″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Kneb\u00f8y med enh\u00e5nd korkskru og press<\/strong><\/h2>\n

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

Still deg med f\u00f8ttene i hoftebreddes avstand. Hold kettlebellen i valgfri h\u00e5nd. Gj\u00f8r en kneb\u00f8y s\u00e5 langt ned du kan med din kettlebell mellom bena. Hold strak rygg og kn\u00e6rne i linje med f\u00f8ttene. Hele foten skal v\u00e6re i bakken. Reis deg opp med strak rygg og gj\u00f8r samtidig en korkskru fulgt av en skulderpress. 30 sekunder per side.[\/vc_column_text][vc_single_image image=»17979″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Utfall med dobbelflipp<\/strong><\/h2>\n

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

Ta et steg fremover med valgfritt ben. N\u00e5r du er i b\u00e5nn skal begge kn\u00e6rne ha ca 90 graders vinkel. Hold hoftebredde i steget, s\u00e5 du har god balanse. Hold kettlebellene langs siden av kroppen. Rett i ryggen og brystet frem. La kroppen synke ned mot bakken som et lodd ved \u00e5 b\u00f8ye kn\u00e6rne samtidig som du gj\u00f8r en dobbel-handsflipp med dine kettlebell.[\/vc_column_text][vc_single_image image=»17980″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493033311132{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/ttle4.jpg?id=17973) !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

Utfall med enh\u00e5nds korkskru<\/h2>\n

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

Ta et steg fremover med valgfritt ben. Hold din kettlebell i h\u00e5nden som er p\u00e5 samme side som ditt bakre ben. N\u00e5r du er i b\u00e5nn skal begge kn\u00e6rne ha ca 90 graders vinkel. Hold hoftebredde i steget s\u00e5 du har god balanse. Rett i ryggen og brystet frem. La kroppen synke ned mot bakken som et lodd ved \u00e5 b\u00f8ye kn\u00e6rne samtidig som du gj\u00f8r en enh\u00e5nds korkskru.[\/vc_column_text][vc_single_image image=»17981″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Dobbelth\u00e5ndssving<\/strong><\/h2>\n

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

St\u00e5 med bena bredt fra hverande. Hold kettlebellen mellom bena med begge hendene. V\u00e6r rett i ryggen. B\u00f8y noe p\u00e5 kn\u00e6rne. Sving kettlebellen under deg med strake armer og skyt fra med hoften. Hold ryggen strak. Spenn magen.[\/vc_column_text][vc_single_image image=»17982″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Enh\u00e5ndssving med h\u00e5ndbytte<\/strong><\/h2>\n

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

St\u00e5 bredt med bena fra hverande. Hold kettlebellen mellom bena med valgfri h\u00e5nd. Begynn \u00e5 svinge den. Bytt h\u00e5nd n\u00e5r den er vektl\u00f8s i h\u00f8yde med navlen. Hold ryggen rett. Spenn magen.[\/vc_column_text][vc_single_image image=»17983″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Pushup med korkskru og press<\/strong><\/h2>\n

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

Still dine kettlebells med en slik bredde at du f\u00e5r 90 grader i albuen n\u00e5r du gj\u00f8r pushups. Brystet over armene. V\u00e6r strak i kroppen og st\u00f8tt deg p\u00e5 t\u00e6rne, alternativt p\u00e5 kn\u00e6rne. Gj\u00f8r en pushup. Hopp sammen s\u00e5 du sitter p\u00e5 huk, hele foten i bakken. Reis deg opp med strak rygg, gj\u00f8r en dobbel korkskru og press dine kettlebells opp. Gjenta.[\/vc_column_text][vc_single_image image=»17984″ img_size=»full» alignment=»center»][vc_column_text]Les mer om trening med kettlebells her<\/span><\/a>.[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1493033266981{background-color: #000000 !important;}»][vc_column][title text=»Kj\u00f8p dine Abilica KettleBells 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=»2254″][vc_empty_space][\/vc_column][vc_column width=»1\/2″][product_mod id=»29644″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493033385970{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/ttle3-1.jpg?id=17986) !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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