{"id":32256,"date":"2023-07-30T18:20:26","date_gmt":"2023-07-30T17:20:26","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32256"},"modified":"2023-07-30T18:20:26","modified_gmt":"2023-07-30T17:20:26","slug":"treningsprogram-til-abilica-sandbag","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-sandbag\/","title":{"rendered":"Treningsprogram til Abilica SandBag"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1493109082731{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/andbag2.jpg?id=18097) !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\u00a0SandBag<\/span><\/h2>\n

Abilica SandBag er et glimrende produkt for varierte og funksjonelle \u00f8velser som trener flere muskler sammen.\u00a0Test v\u00e5rt treningsprogram for effektiv trening med sandsekk.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p SandBag n\u00e5.» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»745″][\/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-SandBag.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<\/h2>\n

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

Still deg med f\u00f8ttene i god hoftebreddes avstand. Legg sandsekken p\u00e5 skuldrene. Gj\u00f8r en kneb\u00f8y s\u00e5 langt ned du kan med rett rygg og kn\u00e6rne\u00a0i linje med f\u00f8ttene. Hele foten skal v\u00e6re i bakken. Kom tilbake til grunnposisjonen. Gjenta.[\/vc_column_text][vc_single_image image=»18113″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Kneb\u00f8y med\u00a0skulderpress<\/h2>\n

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

Still deg med f\u00f8ttene i god hoftebreddes avstand. Hold sandsekken fremfor kroppen i h\u00f8yde med kragebenet. Gj\u00f8r en kneb\u00f8y s\u00e5 langt\u00a0ned du kan med rett rygg og kn\u00e6rne i linje med f\u00f8ttene. Hele foten skal v\u00e6re i bakken. N\u00e5r du kommer opp til grunnposisjonen gj\u00f8r du en skulderpress til strake armer. Senk ned sandsekken til grunnposisjonen. Gjenta.[\/vc_column_text][vc_single_image image=»18106″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Kneb\u00f8y med\u00a0sving til skulder<\/h2>\n

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

Still deg med f\u00f8ttene i god hoftebreddes avstand. Gj\u00f8r en kneb\u00f8y s\u00e5 langt ned du kan med rett rygg og kn\u00e6rne i linje med f\u00f8ttene. Hele foten skal v\u00e6re i bakken. Reis deg opp og ta med sandsekken. L\u00f8ft den til valgfri skulder. Ta den med ned i neste kneb\u00f8y. Gjenta. Bytt skulder.[\/vc_column_text][vc_single_image image=»18107″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Utfall<\/h2>\n

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

Legg sandsekken p\u00e5 skuldrene. Ta et steg fremover med valgfritt bein. Hold hoftebredde i ditt steg s\u00e5 du har god balanse. La kroppen synke ned mot bakken som et lodd ved \u00e5 b\u00f8ye begge kn\u00e6rne. N\u00e5r du er i bunnen skal begge kn\u00e6r ha ca 90 graders vinkel. Strak i ryggen.[\/vc_column_text][vc_single_image image=»18108″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1493109579646{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/sandbag1.jpg?id=18100) !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

St\u00f8t<\/h2>\n

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

Start med \u00e5 holde sandsekken i begge hender i en dyp kneb\u00f8y. Reis deg opp. Hold sandsekken n\u00e6re kroppen og ha rett rygg. Snu sandsekken i h\u00f8yde med brystet og press den opp til strake armer. Brems den ned til brystet, snu den rundt og gj\u00f8r en kneb\u00f8y. Gjenta.[\/vc_column_text][vc_single_image image=»18109″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Burpees<\/h2>\n

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

Still deg med hendene p\u00e5 sandsekken og ha strake armer. Hold kroppen rett og st\u00f8tt deg p\u00e5 t\u00e6rne, alternativt p\u00e5 kn\u00e6rne. Gj\u00f8r en pushup. Hopp sammen til huk. Sett ned hele foten, hold kn\u00e6rne i linje med f\u00f8ttene. Reis deg opp og ta med sandsekken, snu den rundt i h\u00f8yde med brystet og snu den umiddelbart tilbake. Gj\u00f8r en kneb\u00f8y. Gjenta.[\/vc_column_text][vc_single_image image=»18110″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Skulderpress<\/h2>\n

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

St\u00e5 med f\u00f8ttene i god hoftebreddes avstand. Hold sandsekken i h\u00f8yde med kragebenet, albuene rett under. Press opp sandsekken till strake armer. Brems ned til grunnposisjonen. Gjenta.[\/vc_column_text][vc_single_image image=»18111″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Rotasjon<\/h2>\n

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

St\u00e5 med f\u00f8ttene i god hoftebreddes avstand. Hold sandsekken foran deg i h\u00f8yde med navlen. Roter fra side til side med overkroppen. V\u00e6r lett b\u00f8yd i albuene og spenn armen. Hold midten p\u00e5 sandsekken i linje med ditt brystben.[\/vc_column_text][vc_single_image image=»18112″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1493109635158{background-color: #0a0000 !important;}»][vc_column][title text=»Kj\u00f8p din Abilica SandBag n\u00e5.» tag=»h2″ color=»#ff0000″ 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=»745″][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_1493109743442{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2017\/04\/andbag3-1.jpg?id=18116) !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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