{"id":32246,"date":"2023-07-30T18:16:52","date_gmt":"2023-07-30T17:16:52","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32246"},"modified":"2023-07-30T18:16:52","modified_gmt":"2023-07-30T17:16:52","slug":"treningsprogram-til-abilica-medicineball","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-medicineball\/","title":{"rendered":"Treningsprogram til Abilica MedicineBall"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1493033615003{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/medicine1.jpg?id=17991) !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\u00a0MedicineBall<\/span><\/h2>\n

MedicineBall er velegnet til bruk i\u00a0forskjellige situps varianter. Gir mage-musklene en skikkelig \u00f8kt! Ogs\u00e5 flott for \u00e5 trene skuldre, armer, l\u00e5r, sete og bryst.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p MedicineBall n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»2260″][\/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=»danger» 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-MedicineBall.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\u00a0kast<\/strong><\/h2>\n

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

St\u00e5 med bena i hoftebreddes avstand. G\u00e5 ned s\u00e5 dypt som du klarer med rett rygg og kn\u00e6rne i linje med f\u00f8ttene. Hele foten skal v\u00e6re i bakken. Hold ballen i brysth\u00f8yde n\u00e6re kroppen. P\u00e5 vei opp kaster du ballen opp i v\u00e6ret. Ta i mot og gjenta \u00f8velsen.[\/vc_column_text][vc_single_image image=»17997″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

G\u00e5ende utfall med sving<\/strong><\/h2>\n

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

Ta et steg frem med valgfritt ben. Hold hoftebreddes avstand mellom f\u00f8ttene for god balanse. Rett i kroppen. Sving ballen over hodet med s\u00e5 rette armer du kan mot den siden der du har ditt fremre ben. Samtidig som du svinger til den andre siden tar du et nytt steg frem med det bakre benet.[\/vc_column_text][vc_single_image image=»17998″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Pushups med hendene p\u00e5 ballen<\/strong><\/h2>\n

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

Still deg i pushup posisjon med en h\u00e5nd p\u00e5 ballen. Juster fotbredden etter hvor bra balanse du har. Press deg tilbake til rette armer. Spenn magen og hold ryggen stabil.[\/vc_column_text][vc_single_image image=»17999″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Pushup med f\u00f8ttene p\u00e5 ballen<\/strong><\/h2>\n

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

Still deg i pushup posisjon. Strake armer. Brystet skal v\u00e6re over armene. Plasser f\u00f8ttene p\u00e5 ballen. Strak i kroppen med spente ben. B\u00f8y armene til du har ca 90 grader i albueleddet. Press deg tilbake opp.[\/vc_column_text][vc_single_image image=»18000″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493033930489{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/medicine2.jpg?id=17992) !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

Twist<\/h2>\n

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

Sett deg p\u00e5 rumpa. Strake ben. Len deg bakover helt til du er p\u00e5 vei til \u00e5 tippe ned. Hold den posisjonen og gj\u00f8r en twist. Hold ballen i linje med ditt brystben og vri kroppen s\u00e5 langt du kan med samme linje mellom ball og brystben.[\/vc_column_text][vc_single_image image=»18001″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Good Morning<\/strong><\/h2>\n

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

St\u00e5 med en god hoftebreddes avstand mellom f\u00f8ttene og lett b\u00f8yde kn\u00e6r. Hold ballen med begge hendene. La overkroppen falle fremover s\u00e5 langt du klarer med rett rygg. Spenn magen. Reis deg opp. Gjenta.[\/vc_column_text][vc_single_image image=»18002″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

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

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

St\u00e5 med en god hoftebreddes avstand mellom f\u00f8ttene, og lett b\u00f8yde kn\u00e6r. Hold ballen med begge hendene i h\u00f8yde med navlen. Rotere mot den ene siden samtidig som du l\u00f8fter ballen mot skulderen p\u00e5 samme side. Senk ballen og rotere mot andre siden. Spenn magen gjennom hele bevegelsen.[\/vc_column_text][vc_single_image image=»18003″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Crunch<\/strong><\/h2>\n

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

Ligg p\u00e5 rygg med f\u00f8ttene i gulvet. Hold ballen mellom begge hendene. Start med skuldrene rett ovenfor bakken. Rull sammen magen og l\u00f8ft deg litt opp. V\u00e6r avspent i nakken.[\/vc_column_text][vc_single_image image=»18004″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1504003113329{background-color: #ff8200 !important;}»][vc_column][title text=»Kj\u00f8p din Abilica MedicineBall 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=»2260″][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_1493033942714{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/edicine3.jpg?id=17990) !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":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1493033615003{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/medicine1.jpg?id=17991) !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…<\/p>\n","protected":false},"author":13,"featured_media":0,"parent":32218,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-32246","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nTreningsprogram til Abilica MedicineBall • Abilica<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/\" \/>\n<meta property=\"og:locale\" content=\"nb_NO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treningsprogram til Abilica MedicineBall\" \/>\n<meta property=\"og:description\" content=\"[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1493033615003{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/medicine1.jpg?id=17991) !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...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/\" \/>\n<meta property=\"og:site_name\" content=\"Abilica\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/abilicahometraining\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Ansl. lesetid\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 minutter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/\",\"url\":\"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/\",\"name\":\"Treningsprogram til Abilica MedicineBall • Abilica\",\"isPartOf\":{\"@id\":\"https:\/\/abilica.com\/#website\"},\"datePublished\":\"2023-07-30T17:16:52+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/#breadcrumb\"},\"inLanguage\":\"nb-NO\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hem\",\"item\":\"https:\/\/abilica.com\/no\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Treningsprogram\",\"item\":\"https:\/\/abilica.com\/no\/treningsprogram\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Treningsprogram til Abilica MedicineBall\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/abilica.com\/#website\",\"url\":\"https:\/\/abilica.com\/\",\"name\":\"Abilica\",\"description\":\"Abilica Home Training\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/abilica.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"nb-NO\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Treningsprogram til Abilica MedicineBall • Abilica","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/","og_locale":"nb_NO","og_type":"article","og_title":"Treningsprogram til Abilica MedicineBall","og_description":"[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1493033615003{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/medicine1.jpg?id=17991) !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...","og_url":"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/","og_site_name":"Abilica","article_publisher":"https:\/\/www.facebook.com\/abilicahometraining\/","twitter_card":"summary_large_image","twitter_misc":{"Ansl. lesetid":"5 minutter"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/","url":"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/","name":"Treningsprogram til Abilica MedicineBall • Abilica","isPartOf":{"@id":"https:\/\/abilica.com\/#website"},"datePublished":"2023-07-30T17:16:52+00:00","breadcrumb":{"@id":"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/#breadcrumb"},"inLanguage":"nb-NO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/abilica.com\/training-programs\/treningsprogram-til-abilica-medicineball\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hem","item":"https:\/\/abilica.com\/no\/"},{"@type":"ListItem","position":2,"name":"Treningsprogram","item":"https:\/\/abilica.com\/no\/treningsprogram\/"},{"@type":"ListItem","position":3,"name":"Treningsprogram til Abilica MedicineBall"}]},{"@type":"WebSite","@id":"https:\/\/abilica.com\/#website","url":"https:\/\/abilica.com\/","name":"Abilica","description":"Abilica Home Training","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/abilica.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"nb-NO"}]}},"_links":{"self":[{"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/pages\/32246","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/comments?post=32246"}],"version-history":[{"count":1,"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/pages\/32246\/revisions"}],"predecessor-version":[{"id":32249,"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/pages\/32246\/revisions\/32249"}],"up":[{"embeddable":true,"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/pages\/32218"}],"wp:attachment":[{"href":"https:\/\/abilica.com\/no\/wp-json\/wp\/v2\/media?parent=32246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}