{"id":32280,"date":"2023-07-30T18:52:47","date_gmt":"2023-07-30T17:52:47","guid":{"rendered":"https:\/\/abilica.com\/?page_id=32280"},"modified":"2023-07-30T18:52:47","modified_gmt":"2023-07-30T17:52:47","slug":"treningsprogram-till-abilica-fitnessball","status":"publish","type":"page","link":"https:\/\/abilica.com\/no\/treningsprogram\/treningsprogram-till-abilica-fitnessball\/","title":{"rendered":"Treningsprogram till Abilica FitnessBall"},"content":{"rendered":"

[vc_row full_width=»stretch_row_content» full_height=»yes» columns_placement=»bottom» css=».vc_custom_1587458180775{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/3-3.jpg?id=32115) !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\u00a0FitnessBall<\/span><\/h2>\n

Med Abilica FitnessBall kan du trene hele kroppen. Utf\u00f8r \u00f8velsene rolig og med fokus p\u00e5 \u00e5 ha kontroll p\u00e5 mage og korsrygg, s\u00e5 f\u00e5r du med maksimal effekt av kjernemuskulaturen.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=»Kj\u00f8p FitnessBall n\u00e5.» tag=»h2″ text_align=»left»][\/vc_column][\/vc_row][vc_row content_placement=»middle»][vc_column width=»1\/2″][product_mod id=»30800″][\/vc_column][vc_column width=»1\/2″][product_mod id=»30403″][\/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%2FAbilica-FitnessBall-75-cm.pdf|||»][\/vc_column][\/vc_row][vc_row full_height=»yes» css=».vc_custom_1492108295473{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}»][vc_column css=».vc_custom_1492691214219{margin-top: 0px !important;border-top-width: 0px !important;padding-top: 0px !important;}»][vc_column_text]<\/p>\n

1.<\/h2>\n

Kneb\u00f8y med ball over hodet<\/strong><\/h2>\n

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

St\u00e5 med bena i hoftebredde. B\u00f8y kn\u00e6rne og senk rumpa
\nned bak. Hold ryggen i en n\u00f8ytral posisjon med navlen mot ryggraden. Legg tyngden p\u00e5 h\u00e6lene og pass p\u00e5 at kn\u00e6r er over t\u00e6r. Senk skuldrene vekk fra \u00f8rene. Kom rolig opp igjen.[\/vc_column_text][vc_single_image image=»17620″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

JackKnife<\/h2>\n

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

Ha bena p\u00e5 ballen og hendene i underlaget. Jo lengre ut p\u00e5 bena du har ballen, jo tyngre er det. V\u00e6r s\u00e5 rett du klarer i kroppen. Trekk s\u00e5 kn\u00e6rne mot brystet ved \u00e5 bruke magen. Strekk rolig ut igjen.[\/vc_column_text][vc_single_image image=»17621″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Crunch<\/strong><\/h2>\n

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

Ligg p\u00e5 ryggen over ballen. Ha hoftebreddes avstand mellom f\u00f8ttene, ca 90 grader i kn\u00e6rne. Hold hendene ved siden av \u00f8rene, eller bak hodet. Trekk navlen inn mot ryggen. Kom rolig opp ved \u00e5 krumme ryggen. Senk rolig ned igjen[\/vc_column_text][vc_single_image image=»17622″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Hoftel\u00f8ft<\/strong><\/h2>\n

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

Ligg p\u00e5 ryggen p\u00e5 underlaget og ha bena p\u00e5 ballen. Ha armene langs siden, gjerne litt ut fra kroppen for \u00e5 bedre balansen. L\u00f8ft s\u00e5 hoftene rolig opp og ned mens du holder ballen i ro. Knip rumpa.[\/vc_column_text][vc_single_image image=»17623″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1587458363488{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/4-4.jpg?id=32118) !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

Triceps pushups<\/strong><\/h2>\n

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

Ha bena p\u00e5 ballen og hendene i underlaget. Jo lengre ut p\u00e5 bena du har ballen, jo tyngre er det. Hold kroppen s\u00e5 rett som mulig, stram i magen. Senk s\u00e5 overkroppen ned mot underlaget og hold albuene inntil kroppen. Kom rolig opp igjen.[\/vc_column_text][vc_single_image image=»17624″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Overf\u00f8ring av ball<\/strong><\/h2>\n

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

Ligg rett ut p\u00e5 ryggen p\u00e5 underlaget. Hold ballen over hodet.\u00a0L\u00f8ft s\u00e5 bena og henda samtidig. N\u00e5r de m\u00f8tes p\u00e5 toppen f\u00f8rer\u00a0du ballen over til bena som tar den med seg ned til gulvet. Jobb med \u00e5 trekke magen inn mot ryggen. Deretter tar bena med seg ballen opp igjen og overf\u00f8rer tilbake til hendene som fortsetter bevegelsen. Jo strakere du er i armer og ben, jo tyngre er det.[\/vc_column_text][vc_single_image image=»17625″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Rygghev<\/strong><\/h2>\n

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

Ligg p\u00e5 magen over ballen. Plasser gjerne f\u00f8ttene mot en vegg for bedre balanse om du \u00f8nsker. Hold hendene bak hodet,\u00a0eller ved \u00f8rene. Start med \u00e5 folde deg over ballen og l\u00f8ft\u00a0deretter opp til strak rygg. Du trenger ikke \u00e5 l\u00f8fte veldig h\u00f8yt for \u00e5 f\u00e5 god effekt av \u00f8velsen. Senk deg rolig ned igjen.[\/vc_column_text][vc_single_image image=»17626″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Hamstring<\/strong><\/h2>\n

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

Ligg p\u00e5 ryggen p\u00e5 underlaget og ha bena p\u00e5 ballen. Hold armene langs siden, gjerne litt ut fra kroppen for \u00e5 bedre balansen. L\u00f8ft hoftene opp til du er helt rett i kroppen. Trekk h\u00e6lene mot rumpa. Rull s\u00e5 ballen tilbake ved \u00e5 strekke ut bena. Hold hoftene oppe hele veien.[\/vc_column_text][vc_single_image image=»17619″ img_size=»full» alignment=»center»][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» css=».vc_custom_1587458399972{background-color: #4f322d !important;}»][vc_column][vc_empty_space height=»8px»][title text=»Kj\u00f8p din Abilica FitnessBall n\u00e5.» tag=»h2″ color=»#ffffff» text_align=»center»][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=»1\/2″][product_mod id=»30800″][vc_empty_space][\/vc_column][vc_column width=»1\/2″][product_mod id=»30403″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=»stretch_row_content» full_height=»yes» css=».vc_custom_1587458464447{background-image: url(https:\/\/abilica.com\/no\/wp-content\/uploads\/2020\/04\/IMG_4568.jpg?id=32121) !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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