{"id":32275,"date":"2023-07-30T18:50:22","date_gmt":"2023-07-30T17:50:22","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32275"},"modified":"2023-07-30T18:50:22","modified_gmt":"2023-07-30T17:50:22","slug":"treningsprogram-til-abilica-xc-trainingband-set-eco","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-til-abilica-xc-trainingband-set-eco\/","title":{"rendered":"Treningsprogram til Abilica XC TrainingBand Set ECO"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1574250985560{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2019\/11\/DSC_5576-1.jpg?id=29255) !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 TrainingBand Set ECO<\/span><\/h3>\n

Abilica XC TrainingBand Set ECO er uunnv\u00e6rlig i treningsbagen og den praktiske oppbevaringsposen beskytter strikkene godt i bagasjen n\u00e5r du er p\u00e5 reise. Settet best\u00e5r av\u00a0tre ulike treningsstrikk i markedets beste kvalitet. De unike strikkene er produsert i 100% naturgummi, er milj\u00f8vennlige og 100% nedbrytbare.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Shop XC TrainingBand Set ECO» text_align=»left»][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/3″][product_mod id=»28459″][\/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 muskul\u00e6r styrke i bein.<\/p>\n

1.<\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Heng opp 1 eller 2 strikker i et feste over deg. Se til at nedre delen av strikken er over din skulderh\u00f8yde, slik at det henger rett ned. Ta s\u00e5 tak i strikken med begge hender. Plasser beina godt bakover slik at du kan legge deg i fall fremover p\u00e5 strikkene. Trekk inn navlen n\u00e5r du faller fremover slik at du f\u00e5r \u00abkrum\u00bb rygg. Stiv av i nederste fase og skyv deg opp igjen. Utgangsposisjon er \u00abplankestilling\u00bb.<\/p>\n

Repetisjoner
\n<\/strong>15-20 repetisjoner. 3 serier.[\/vc_column_text][vc_single_image image=»29298″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

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

Slik gj\u00f8r du
\n<\/strong>Heng opp 1 eller 2 strikker i et feste over deg. Se til at nedre delen av strikken er over din skulderh\u00f8yde. Finn en kasse\/benk og plasser den ca. en kroppslengde framfor strikken. Fest strikken rundt anklene og plasser albuer eller hender p\u00e5 benk. Utgangsposisjonen er \u00abplankestilling\u00bb. Trekk inn navlen n\u00e5r du faller fremover slik at du f\u00e5r \u00abkrum\u00bb rygg. Kroppen skal v\u00e6re strak og du skal stive av i nederste fase.<\/p>\n

Kan ogs\u00e5 kj\u00f8res med et ben utenfor strikk dersom du kontroll.<\/i><\/p>\n

Repetisjoner
\n<\/strong>30-60 sekunder. 3 serier.[\/vc_column_text][vc_single_image image=»29296″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Heng opp 1 eller 2 strikker i et feste over deg. Se til at nedre delen av strikken er over din skulderh\u00f8yde. Finn en kasse\/benk og plasser den ca. en kroppslengde framfor strikken. Fest strikken rundt anklene og plasser en arm\/albue og vend kroppen til sideveis posisjon. Utgangsposisjonen er \u00absideveis planke\u00bb. Trekk inn navlen, plasser \u00f8verste arm i hoftefestet, hold hoften i en stabil, h\u00f8y posisjon, start bevegelsen. Kroppen skal v\u00e6re strak og du skal stive av i nederste fase.<\/p>\n

Kan ogs\u00e5 kj\u00f8res med et ben utenfor strikk dersom du kontroll.<\/i><\/p>\n

Repetisjoner
\n<\/strong>20-40 sekunder p\u00e5 hver side. 3 serier.[\/vc_column_text][vc_single_image image=»29297″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Fest strikken rundt anklene. Plasser ben ved skulderbredes avstand. Litt b\u00f8y i kn\u00e6rne og ha trykk p\u00e5 forfoten. G\u00e5 sidelengs med strikken alltid i spenn. Dette er en fin \u00f8velse for \u00e5 bli sterkere i sk\u00f8yting.<\/p>\n

Repetisjoner
\n<\/strong>20-40 sekunder p\u00e5 hver side. 3 serier.[\/vc_column_text][vc_single_image image=»29262″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Fest strikkene rundt anklene med samlet ben. G\u00e5 ned i plankeposisjon med strake armer. Trekk inn navlen slik at du f\u00e5r \u00abkrum\u00bb rygg. Trekk kneet mot bryst, annen hvert bein.<\/p>\n

Repetisjoner
\n<\/strong>20-40 sekunder p\u00e5 hver side. 3 serier.[\/vc_column_text][vc_single_image image=»29263″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Slik gj\u00f8r du
\n<\/strong>Fest strikken rundt anklene. Finn trykk p\u00e5 framfot, ha lik vinkel i legg som p\u00e5 overkropp og hold albuene i 90 grader. Aktiviser hamstring for \u00e5 skyve foten bakover. Hold posisjonen gjennom hele frasparket. Sakte og kontrollerte bevegelser. Gjennomf\u00f8r alle seriene p\u00e5 et ben f\u00f8r du bytter.<\/p>\n

Repetisjoner
\n<\/strong>20-40 sekunder p\u00e5 hver side. 3 serier.[\/vc_column_text][vc_single_image image=»29264″ 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 TrainingBand Set ECO» 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=»28459″][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_1574251680323{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2019\/11\/DSC_5594.jpg?id=29257) !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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