{"id":32274,"date":"2023-07-30T18:49:59","date_gmt":"2023-07-30T17:49:59","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32274"},"modified":"2023-07-30T18:49:59","modified_gmt":"2023-07-30T17:49:59","slug":"treningsprogram-til-abilica-xc-gymmat","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-xc-gymmat\/","title":{"rendered":"Treningsprogram til Abilica XC GymMat"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1574248171011{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2019\/11\/DSC_5374.jpg?id=29236) !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\u00a0XC GymMat<\/span><\/h3>\n

Abilica XC GymMat er v\u00e5r aller beste treningsmatte med h\u00f8y tetthet og slitestyrke. Den er produsert i det milj\u00f8vennlige materialet NBR og inneholder ingen giftstoffer, ftalater eller lateks. I\u00a0tillegg f\u00f8lger det med b\u00e6restropper slik at den er enkel \u00e5 ta med seg eller oppbevare.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Shop XC GymMat» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/3″][product_mod id=»28458″][\/vc_column][vc_column width=»1\/3″][\/vc_column][vc_column width=»1\/3″][\/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]Her f\u00e5r du \u00f8velser til \u00e5 \u00f8ke muskul\u00e6r styrke og forbedre kraftutviklingen i langrenn. I dette treningsprogrammet har vi fokus p\u00e5 kjernetrening og rygg.<\/p>\n

1.<\/h2>\n

Planken<\/strong><\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Plasser albuer p\u00e5 treningsmatten med skulderbredde avstand. Trekk inn navlen for \u00e5 f\u00e5 \u00abkrum\u00bb rygg. Kroppen skal v\u00e6re strak og du skal stive av i nedre del av magen.<\/p>\n

Repetisjoner
\n<\/strong>30-60 sekunder. 3 serier.[\/vc_column_text][vc_single_image image=»29243″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/b><\/h2>\n

Situps<\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Legg deg p\u00e5 ryggen p\u00e5 treningsmatten med kneledd i 90 grader. Fest hendene sammen bak hodet. Aktiviser magen n\u00e5r du l\u00f8fter brystet mot kn\u00e6rne.<\/p>\n

Repetisjoner
\n<\/strong>20-25 repetisjoner. 3 serier.[\/vc_column_text][vc_single_image image=»29234″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Ryggstrekker<\/strong><\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Legg deg rett ut p\u00e5 magen p\u00e5 treningsmatten. Brystet skal ha kontakt med matten under hele \u00f8velsen. Blikket ned i matten, l\u00f8ft en arm og et ben diagonalt samtidig. Hold 2 sekunder i \u00f8verste fase f\u00f8r du senker kroppen helt ned til utgangsposisjon. L\u00f8ft s\u00e5 motsatt diagonal.<\/p>\n

Repetisjoner
\n<\/strong>12-15 repetisjon p\u00e5 hver side. 3 serier.[\/vc_column_text][vc_single_image image=»29245″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1571222702915{background-color: #0a0000 !important;}»][vc_column][title text=»Shop Abilica XC GymMat» 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=»28458″][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_1574248546839{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2019\/11\/DSC_5434.jpg?id=29241) !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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