{"id":32250,"date":"2023-07-30T18:18:14","date_gmt":"2023-07-30T17:18:14","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32250"},"modified":"2023-07-30T18:18:14","modified_gmt":"2023-07-30T17:18:14","slug":"treningsprogram-til-abilica-powerband","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-powerband\/","title":{"rendered":"Treningsprogram til Abilica PowerBand"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1587468120108{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/4-13.jpg?id=32199) !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\u00a0PowerBand<\/span><\/h2>\n

Abilica PowerBand Treningsstrikk er perfekt n\u00e5r du trenger hjelp til \u00f8velser som pull-ups eller til trening sammen med en venn. Treningsstrikken passer bra som ekstra motstand for grunn\u00f8velser n\u00e5r du trener alene. Kan brukes sammen med Abilica DoorGym og Abilica HangOn. Se v\u00e5rt treningsprogram og test ut \u00f8velsene.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p PowerBand n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»2270″][\/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%2FPowerBand-6s-2015-outline-Nett.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

Enh\u00e5ndsroing<\/strong><\/h2>\n

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

Fest strikken i et d\u00f8rh\u00e5ndtak, eller noe annet i hofte-\/mage-\/brysth\u00f8yde. St\u00e5 med parallelle ben, hoftebreddes avstand. Stram magen og rett deg opp i brystet. Strekk armen helt ut foran deg. Trekk s\u00e5 armen tilbake med albuen inntil kroppen. N\u00e5r du blir trygg p\u00e5 \u00f8velsen kan du gjerne bevege skulderen ogs\u00e5 frem og tilbake n\u00e5r du slipper frem\/trekker tilbake for \u00e5 f\u00e5 maks ut av \u00f8velsen. Bytt arm etter 30 sek.[\/vc_column_text][vc_single_image image=»22509″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Push-ups<\/strong><\/h2>\n

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

Still deg i pushups posisjon med strikken over \u00f8vre del av rygg og rundt hendene. Gj\u00f8r pushups som vanlig, husk det er brystet som skal ned mot gulvet. Strikken vil gj\u00f8re at pushupen er hardere i den \u00f8vre fasen hvor du er sterk, mens den i den nedre og tyngre fasen gir lite motstand.[\/vc_column_text][vc_single_image image=»22503″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Strak markl\u00f8ft<\/strong><\/h2>\n

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

Fest strikken s\u00e5 lavt som mulig, i noe som gj\u00f8r at den ikke sklir opp. St\u00e5 med ryggen til festepunktet og hold strikken mellom bena. B\u00f8y overkroppen forover og rumpa ut bak. Lett b\u00f8y i bena. Skyv s\u00e5 hofta frem og rett deg opp i kroppen. Strak rygg hele veien, stram magen.[\/vc_column_text][vc_single_image image=»22504″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

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

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

Fest strikken i et d\u00f8rh\u00e5ndtak, eller noe annet i hofte-\/mage-\/brysth\u00f8yde. St\u00e5 med siden til feste punktet. Hold i strikken med begge hendene og strekk armene ut foran deg i mageh\u00f8yde. Roter s\u00e5 bort fra festepunktet. Hold hoftene i ro. Bytt side etter 30 sek.[\/vc_column_text][vc_single_image image=»22505″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1587468169028{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/8-1.jpg?id=32200) !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

Gyngende planke, rygg<\/h2>\n

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

Fest strikken i taket, i HangOn, eller et annet h\u00f8yt festepunkt. Ligg p\u00e5 ryggen. Bruk gjerne flere strikker eller knyt strikken for \u00e5 gj\u00f8re den strammere. I utgangsposisjon skal bena v\u00e6re ganske h\u00f8yt opp fra bakken. Heis deg opp slik at kun hodet og skuldrene er i gulvet og du holder en rett linje fra skuldrene til anklene. St\u00f8tt med armene langs siden. Gyng s\u00e5 bena ned mot gulvet og opp igjen. Hold rett kropp hele veien.[\/vc_column_text][vc_single_image image=»22506″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Gyngende planke, mage<\/strong><\/h2>\n

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

Fest strikken i taket, i HangOn, eller et h\u00f8yt festepunkt. Ligg p\u00e5 magen.\u00a0Bruk gjerne flere strikker eller knyt strikken for \u00e5 gj\u00f8re den strammere.\u00a0I utgangsposisjon skal bena v\u00e6re ganske h\u00f8yt opp fra bakken. Heis deg\u00a0opp p\u00e5 albuene og hold en rett linje fra skuldrene til anklene. Gyng s\u00e5\u00a0bena ned mot gulvet og opp igjen. Hold rett kropp hele veien.[\/vc_column_text][vc_single_image image=»22507″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Chins<\/strong><\/h2>\n

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

Fest DoorGym og heng rett ned i den. Vi viser her med bredt grep, men du kan ogs\u00e5 pr\u00f8ve deg frem med et av de andre grepene i apparatet for variasjon. Heis deg rolig opp og senk deg rolig ned. Ha fokus p\u00e5 \u00e5 bruke ryggmusklene i det brede grepet. Bruk gjerne en eller flere strikker dersom du ikke er sterk nok til \u00e5 l\u00f8fte hele kroppsvekten din.[\/vc_column_text][vc_single_image image=»22508″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1587468206793{background-color: #e0d7c5 !important;}»][vc_column][title text=»Kj\u00f8p ditt Abilica PowerBand 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=»2270″][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_1516479632165{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2018\/01\/powerband9.jpg?id=22512) !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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