{"id":17441,"date":"2017-04-19T12:06:00","date_gmt":"2017-04-19T12:06:00","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17441"},"modified":"2018-09-05T12:21:16","modified_gmt":"2018-09-05T11:21:16","slug":"traningsprogram-till-abilica-pushup-bars","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-pushup-bars\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica PushUp Bars"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1492108619283{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/pushup1.jpg?id=17127) !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 PushUp Bars<\/span><\/h2>\n

Med Abilica PushUp Bars st\u00e4rker du armar, skuldror, br\u00f6st och rygg.<\/p>\n

[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p PushUp Bars nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”1096″][\/vc_column][vc_column width=”1\/2″][product_mod id=”23083″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][vc_btn title=”Ladda hem tr\u00e4ningsprogrammet i PDF” style=”flat” color=”danger” 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-PushUp-Bars.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

Burpees<\/strong><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett is\u00e4r att du f\u00e5r en vinkel p\u00e5 90 grader i armb\u00e5gen n\u00e4r du b\u00f6jer armarna. Br\u00f6stet \u00f6ver armarna. St\u00f6d p\u00e5 t\u00e5rna med raka ben alternativt p\u00e5 kn\u00e4. Rak i h\u00f6ften. G\u00f6r en pushup. Hoppa ihop, hoppa upp och kom direkt ner till huk n\u00e4r du landar. Hoppa is\u00e4r till grundposition f\u00f6r pushup. Upprepa.[\/vc_column_text][vc_single_image image=”17132″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Pushups med benrotation<\/b><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett att du f\u00e5r en vinkel p\u00e5 90 grader i armb\u00e5gen n\u00e4r du b\u00f6jer armarna. Br\u00f6stet \u00f6ver armarna. St\u00f6d p\u00e5 t\u00e5rna med raka ben. Rak i h\u00f6ften. G\u00f6r en pushup och vrid samtidigt in valfritt ben under kroppen. Sp\u00e4nn magen. Pressa dig upp p\u00e5 raka armar och rotera ut benet. Upprepa med andra benet.[\/vc_column_text][vc_single_image image=”17136″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Pushups \u2013 tv\u00e5 ben<\/b><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett att du f\u00e5r en vinkel p\u00e5 90 grader i armb\u00e5gen n\u00e4r du b\u00f6jer armarna. Br\u00f6stet \u00f6ver armarna. St\u00f6d p\u00e5 t\u00e5rna med raka ben alternativt p\u00e5 kn\u00e4. Rak i h\u00f6ften. G\u00f6r en pushup.[\/vc_column_text][vc_single_image image=”17499″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Pushups \u2013 ett ben<\/b><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett att du f\u00e5r en vinkel p\u00e5 90 grader i armb\u00e5gen n\u00e4r du b\u00f6jer armarna. Br\u00f6stet \u00f6ver armarna. St\u00f6d p\u00e5 t\u00e5rna med raka ben alternativt p\u00e5 kn\u00e4. Rak i h\u00f6ften. Lyft valfritt ben strax \u00f6ver marken. G\u00f6r en pushup.[\/vc_column_text][vc_single_image image=”17496″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492108644327{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/pushup2.jpg?id=17128) !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

Pushups med h\u00f6ga kn\u00e4n<\/b><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett att du f\u00e5r en vinkel p\u00e5 90 grader i armb\u00e5gen n\u00e4r du b\u00f6jer armarna. Br\u00f6stet \u00f6ver armarna. St\u00f6d p\u00e5 t\u00e5rna med raka ben. Rak i h\u00f6ften. G\u00f6r en pushup och lyft samtidigt valfritt kn\u00e4 h\u00f6gt upp mot armh\u00e5lan p\u00e5 samma sida. Pressa dig upp tillbaka till grundpositionen. H\u00e5ll h\u00f6ften s\u00e5 rak som m\u00f6jligt i r\u00f6relsen.[\/vc_column_text][vc_single_image image=”17500″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Plankan p\u00e5 raka armar<\/b><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett att armarna hamnar rakt under axeln. S\u00e4tt ihop f\u00f6tterna. H\u00e5ll en rak linje mellan axel, h\u00f6ft, kn\u00e4 och fotled. St\u00e5 kvar med denna linje.[\/vc_column_text][vc_single_image image=”17497″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Plankan med h\u00f6ga kn\u00e4n i tempo<\/b><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett att armarna hamnar rakt under axeln. Ha f\u00f6tterna i h\u00f6ftbredd och utg\u00e5 ifr\u00e5n raka ben. St\u00e5 kvar positionen och b\u00f6rja springa med h\u00f6ga kn\u00e4n mot br\u00f6stet. St\u00f6d mycket p\u00e5 armarna.[\/vc_column_text][vc_single_image image=”17498″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Plankan \u2013 hopp ihop & is\u00e4r<\/b><\/p>\n

St\u00e4ll dig p\u00e5 dina bars med raka armar. Dina bars ska st\u00e5 s\u00e5 brett att armarna hamnar rakt under axeln. S\u00e4tt ihop f\u00f6tterna och utg\u00e5 ifr\u00e5n raka ben. St\u00e5 kvar i positionen och hoppa j\u00e4mfota fram\u00e5t. Hoppa is\u00e4r tillbaka till grundpositionen. St\u00f6d mycket p\u00e5 armarna.[\/vc_column_text][vc_single_image image=”17501″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1494932244254{background-color: #009ada !important;}”][vc_column][title text=”K\u00f6p dina Abilica PushUp Bars nu.” tag=”h2″ color=”#ffffff” text_align=”center”][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”1096″][vc_empty_space][\/vc_column][vc_column width=”1\/2″][product_mod id=”23083″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492108677718{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/pushup3.jpg?id=17129) !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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