{"id":17125,"date":"2017-04-13T18:35:37","date_gmt":"2017-04-13T18:35:37","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17125"},"modified":"2020-03-05T09:16:44","modified_gmt":"2020-03-05T08:16:44","slug":"traningsprogram-till-abilica-balance-board","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-balance-board\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica BalanceBoard"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1492589006256{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/balanceboard12jpg-1.jpg?id=17456) !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

Tr\u00e4ningsprogram till Abilica\u00a0BalanceBoard<\/span><\/h2>\n

Abilica BalanceBoard balansplatta ger dig bra balanstr\u00e4ning. \u00d6vningar p\u00e5 balansbr\u00e4dan g\u00f6r att du blir starkare i akilles och kn\u00e4n. Br\u00e4dan kan ocks\u00e5 anv\u00e4ndas inom styrketr\u00e4ning f\u00f6r att tr\u00e4na ben, s\u00e4te oh br\u00f6st.<\/p>\n

[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p BalanceBoard nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2796″][\/vc_column][vc_column width=”1\/2″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][vc_btn title=”Ladda hem tr\u00e4ningsprogrammet i PDF” style=”flat” color=”black” i_icon_fontawesome=”fa fa-file-pdf-o” add_icon=”true” link=”url:http%3A%2F%2Fabilica.com\/se%2Fwp-content%2Fuploads%2F2017%2F02%2FAbilica-BalanceBoard.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

\u00d6vning: <\/b>St\u00e5 p\u00e5 br\u00e4dan p\u00e5 ett eller tv\u00e5 ben
\n<\/b>Tr\u00e4nar: <\/b>Allm\u00e4n balans
\n<\/b>Antal repetitioner: <\/b>H\u00e5ll kvar s\u00e5 l\u00e4nge du kan 3 g\u00e5nger<\/p>\n

B\u00f6rja med b\u00e5da f\u00f6tterna p\u00e5 balansbr\u00e4dan och hitta balansen. Om du tycker att det \u00e4r f\u00f6r l\u00e4tt lyfter du upp den ena foten och st\u00e5r p\u00e5 ett ben p\u00e5 balansbr\u00e4dan.[\/vc_column_text][vc_single_image image=”17464″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

\u00d6vning: <\/b>Utfall med ena benet bakom
\n<\/b>Tr\u00e4nar: <\/b>Framsidan av l\u00e5ret och s\u00e4tesmuskulaturen
\n<\/b>Antal repetitioner: <\/b>12*3 f\u00f6r varje ben<\/p>\n

St\u00e5 med det ena benet p\u00e5 br\u00e4dan och s\u00e4tt det andra benet l\u00e5ngt bakom dig. B\u00f6j b\u00e5da benen tills kn\u00e4lederna \u00e4r vinklade i 90 grader. Se till att t\u00e5rna p\u00e5 det fr\u00e4msta benet alltid befinner sig framf\u00f6r kn\u00e4et. H\u00e5ll g\u00e4rna h\u00e4nderna i sidorna.[\/vc_column_text][vc_single_image image=”17468″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

\u00d6vning: <\/b>Pushups\/armh\u00e4vningar
\n<\/b>Tr\u00e4nar: <\/b>Br\u00f6stkorg, och delvis baksidan av armar och axlar
\n<\/b>Antal repetitioner: <\/b>12*3, d\u00e5 du g\u00f6r 6 repetitioner med den ena armen p\u00e5 br\u00e4dan innan du byter arm.<\/p>\n

St\u00e5 med str\u00e4ckt kropp med den ena handen p\u00e5 br\u00e4dan (du kan g\u00e4rna g\u00f6ra \u00f6vningarna p\u00e5 kn\u00e4 om det \u00e4r f\u00f6r tungt att st\u00e5 med str\u00e4ckt kropp). Str\u00e4ck ut b\u00e5da h\u00e4nderna rakt fr\u00e5n br\u00f6stkorgen, g\u00e4rna ganska brett is\u00e4r f\u00f6r att f\u00e5 ett bra grepp om br\u00f6stmusklerna. S\u00e4nk dig sakta ner\u00e5t tills br\u00f6stkorgen n\u00e4stan r\u00f6r vid golvet, och pressa dig d\u00e4refter upp igen.[\/vc_column_text][vc_single_image image=”17467″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493107806917{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/balanceboard4.jpg?id=17458) !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

\u00d6vning: <\/b>Utfall med ena benet \u00e5t sidan
\n<\/b>Tr\u00e4nar: <\/b>S\u00e4tesmuskulatur och insidan av l\u00e5ret, samt delvis framsidan av l\u00e5ret
\n<\/b>Antal repetitioner: <\/b>12*3 f\u00f6r varje ben<\/p>\n

St\u00e5 med det ena benet p\u00e5 br\u00e4dan och placera det andra benet p\u00e5 sidan. Ju l\u00e4ngre ut mot sidan som du har benet, desto st\u00f6rre effekt f\u00e5r \u00f6vningen p\u00e5 insidan av l\u00e5ret. L\u00e4gg tyngden bak\u00e5t p\u00e5 h\u00e4larna och skjut ut s\u00e4tet baktill. Str\u00e4ck ut armarna framf\u00f6r dig och huka dig s\u00e5 l\u00e5ngt ner du kan.[\/vc_column_text][vc_single_image image=”17486″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

\u00d6vning: <\/b>Kn\u00e4b\u00f6j
\n<\/b>Tr\u00e4nar: <\/b>Framsidan av l\u00e5ret och s\u00e4tesmuskulaturen
\n<\/b>Antal repetitioner: <\/b>12*3<\/p>\n

St\u00e5 med b\u00e5da f\u00f6tterna p\u00e5 br\u00e4dan s\u00e5 brett is\u00e4r som du klarar av. L\u00e4gg tyngden baktill p\u00e5 h\u00e4larna, skjut ut s\u00e4tet baktill, str\u00e4ck ut armarna framf\u00f6r dig och huka dig s\u00e5 l\u00e5ngt ner du kan.<\/p>\n

N\u00e4r \u00f6vningarna blir f\u00f6r enkla f\u00f6r dig kan du g\u00f6ra likadant p\u00e5 ett ben \u00e5t g\u00e5ngen, 12*3 repetitioner f\u00f6r varje ben.[\/vc_column_text][vc_single_image image=”17466″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

\u00d6vning: <\/b>Flygaren
\n<\/b>Tr\u00e4nar: <\/b>K\u00e4rnmuskulaturen i mage och rygg (balansmusklerna)
\n<\/b>Antal repetitioner: <\/b>3 g\u00e5nger f\u00f6r varje ben<\/p>\n

St\u00e5 med det ena benet p\u00e5 br\u00e4dan och str\u00e4ck ut det andra benet bakom dig. Luta \u00f6verkroppen fram\u00e5t. Variera g\u00e4rna med att h\u00e5lla armarna l\u00e4ngs sidan, fram\u00e5t, ut mot sidorna och ner mot golvet.[\/vc_column_text][vc_single_image image=”17465″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1494846685673{background-color: #ff7d00 !important;}”][vc_column][title text=”K\u00f6p ditt Abilica BalanceBoard nu.” 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=”2796″][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_1492588888229{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/balanceboard1.jpg?id=17451) !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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