{"id":32251,"date":"2023-07-30T18:18:37","date_gmt":"2023-07-30T17:18:37","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32251"},"modified":"2023-07-30T18:18:37","modified_gmt":"2023-07-30T17:18:37","slug":"treningsprogram-til-abilica-powerslide","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-powerslide\/","title":{"rendered":"Treningsprogram til Abilica PowerSlide"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1502971292747{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/pslide1.jpg?id=19420) !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=»custom» size=»xl» align=»center» custom_color=»#ffffff»][\/vc_column][vc_column width=»1\/3″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

Treningsprogram til Abilica PowerSlide<\/span><\/h2>\n

PowerSlide er kjernetrening p\u00e5 sitt beste!\u00a0Ved hjelp av disse mattene f\u00e5r du en komplett trenings\u00f8kt med \u00f8velser som b\u00e5de er funksjonelle og stabiliserende.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p PowerSlide n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»1855″][\/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-PowerSlide.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 med benet bak<\/strong><\/h2>\n

Antall repetisjoner:<\/strong>\u00a012 x 3 p\u00e5 hvert ben.
\nTrener:<\/strong>\u00a0Forside l\u00e5r og setemuskulatur.<\/p>\n

St\u00e5 med f\u00f8ttene i hoftebreddes avstand, den ene p\u00e5 en av mattene, den andre p\u00e5 gulvet. Skli deretter benet som er p\u00e5 matten s\u00e5 langt tilbake som du kommer. B\u00f8y godt i det forreste benet, pass p\u00e5 \u00e5 ha t\u00e6rne foran kneet. Skli deretter tilbake igjen langs gulvet.[\/vc_column_text][vc_single_image image=»18016″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Utfall med benet til siden<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3 p\u00e5 hvert ben
\nTrener:<\/strong>\u00a0Innside l\u00e5r, samt forside l\u00e5r og setemuskulatur<\/p>\n

St\u00e5 med f\u00f8ttene i hoftebreddes avstand, den ene p\u00e5 en av mattene, den andre p\u00e5 gulvet. Skli deretter benet som er p\u00e5 matten s\u00e5 langt ut i siden som du kommer. B\u00f8y godt i benet som st\u00e5r i gulvet. Skli deretter tilbake igjen langs gulvet.[\/vc_column_text][vc_single_image image=»18017″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Push up med en og en arm til siden<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3 p\u00e5 hvert ben
\nTrener:<\/strong>Bryst, samt skuldre, bakside arm, mage og korsrygg<\/p>\n

St\u00e5 i push up posisjon med kn\u00e6rne i gulvet og bred posisjon p\u00e5 hendene. Bruk gjerne en pute eller et teppe under kn\u00e6rne for ekstra beskyttelse av disse. Skli s\u00e5 den ene h\u00e5nden ut til siden mens du b\u00f8yer begge armene og holder setet nede og ryggen rett. Kom tilbake til midten og gjenta deretter med motsatt arm.[\/vc_column_text][vc_single_image image=»18018″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1502971390151{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/pslide3.jpg?id=19422) !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

4.<\/h2>\n

Push up med en og en arm foran<\/strong><\/h2>\n

Antall repetisjoner:<\/strong>\u00a012-16 x 3 p\u00e5 hver arm.
\nTrener:<\/strong>\u00a0Bakside arm, samt skuldre, mage og korsrygg.<\/p>\n

St\u00e5 i push up posisjon med kn\u00e6rne i gulvet og smal posisjon p\u00e5 hendene. Bruk gjerne en pute eller et teppe under kn\u00e6rne for ekstra beskyttelse av disse. Skli s\u00e5 den ene h\u00e5nden rett frem mens du b\u00f8yer den andre armen og holder setet nede og ryggen rett. Kom tilbake til midten og gjenta deretter med samme arm.[\/vc_column_text][vc_single_image image=»18019″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Mage, dra bena inn mot magen<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>12 x 3
\nTrener:\u00a0<\/strong>De rette bukmusklene<\/p>\n

St\u00e5 i push up posisjon med f\u00f8ttene p\u00e5 hver sin matte. Dra begge bena inn mot magen, ha kn\u00e6rne s\u00e5 strake som mulig.[\/vc_column_text][vc_single_image image=»18020″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Hele kroppen, l\u00f8ping<\/strong><\/h2>\n

Antall repetisjoner:\u00a0<\/strong>Gjenta s\u00e5 fort du kan, s\u00e5 lenge du kan x 3
\nTrener:\u00a0<\/strong>Kondisjon samt styrke i b\u00e5de ben og overkropp.<\/p>\n

St\u00e5 i push up posisjon med f\u00f8ttene p\u00e5 hver sin matte. Trekk det ene benet inn mot magen med b\u00f8yd kne. N\u00e5r det er p\u00e5 vei tilbake trekker du det andre benet inn mot magen.[\/vc_column_text][vc_single_image image=»18021″ img_size=»full» alignment=»center»][vc_empty_space height=»62px»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1494931709469{background-color: #97999b !important;}»][vc_column][title text=»Kj\u00f8p dine Abilica PowerSlides 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=»1855″][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_1502971402083{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/pslide2.jpg?id=19421) !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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