{"id":17603,"date":"2017-04-21T07:57:07","date_gmt":"2017-04-21T07:57:07","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17603"},"modified":"2017-10-02T08:02:54","modified_gmt":"2017-10-02T07:02:54","slug":"traningsprogram-till-abilica-fitnessball","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-fitnessball\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica FitnessBall"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1492761674783{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/fitnessball2.jpg?id=17606) !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\u00a0FitnessBall<\/span><\/h2>\n

Med Abilica FitnessBall kan du tr\u00e4na hela kroppen. Utf\u00f6r \u00f6vningarna lugnt och fokusera p\u00e5 att ha kontroll \u00f6ver mage och korsrygg, s\u00e5 f\u00e5r du maximal effekt av k\u00e4rnmuskulaturen.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p FitnessBall nu.” tag=”h2″ text_align=”left”][\/vc_column][\/vc_row][vc_row content_placement=”middle”][vc_column width=”1\/2″][product_mod id=”2701″][\/vc_column][vc_column width=”1\/2″][product_mod id=”1267″][\/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-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

Kn\u00e4b\u00f6j med bollen \u00f6ver huvudet<\/strong><\/p>\n

St\u00e5 med benen i h\u00f6ftbredd. B\u00f6j kn\u00e4na och s\u00e4nk ner rumpan bak\u00e5t. H\u00e5ll ryggen i en neutral position med naveln mot ryggraden. L\u00e4gg tyngden tillbaka p\u00e5 h\u00e4larna och se till att kn\u00e4na befinner sig \u00f6ver t\u00e5rna. S\u00e4nk ner axlarna bort fr\u00e5n \u00f6ronen. Res dig sakta upp igen.[\/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<\/strong><\/p>\n

Ha benen p\u00e5 bollen och h\u00e4nderna mot underlaget. Ju l\u00e4ngre ut p\u00e5 benen du h\u00e5ller ballen, desto tyngre \u00e4r det. H\u00e5ll kroppen s\u00e5 rak som m\u00f6jligt. Dra sedan kn\u00e4na mot br\u00f6stet genom att anv\u00e4nda magen. Str\u00e4ck lugnt ut benen igen.[\/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><\/p>\n

Ligg p\u00e5 rygg \u00f6ver bollen. Ha f\u00f6tterna p\u00e5 en h\u00f6ftbredds avst\u00e5nd, cirka 90 grader i kn\u00e4na. H\u00e5ll h\u00e4nderna bredvid \u00f6ronen eller bakom huvudet. Dra in naveln mot ryggen. Res dig sakta upp genom att b\u00f6ja ryggen. S\u00e4nk dig lugnt ner igen.[\/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

H\u00f6ftlyft<\/strong><\/p>\n

Ligg p\u00e5 rygg p\u00e5 underlaget och ha benen p\u00e5 bollen. H\u00e5ll armarna l\u00e4ngs sidorna, g\u00e4rna en liten bit ut fr\u00e5n kroppen f\u00f6r b\u00e4ttre balans. Lyft d\u00e4refter h\u00f6fterna lugnt upp och ner medan du h\u00e5ller bollen stilla. Knip med rumpan.[\/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_1492762441298{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/fitnessball5.jpg?id=17629) !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 push-ups<\/strong><\/p>\n

Ha benen p\u00e5 bollen och h\u00e4nderna mot underlaget. Ju l\u00e4ngre ut p\u00e5 benen du h\u00e5ller ballen, desto tyngre \u00e4r det. H\u00e5ll kroppen s\u00e5 rak som m\u00f6jligt, sp\u00e4nn magen. S\u00e4nk d\u00e4refter ner \u00f6verkroppen mot underlaget och h\u00e5ll armb\u00e5garna intill kroppen. Res dig sakta upp igen.[\/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

\u00d6verf\u00f6ring av boll<\/strong><\/p>\n

Ligg p\u00e5 rygg p\u00e5 underlaget. H\u00e5ll bollen \u00f6ver huvudet. Lyft p\u00e5 benen och h\u00e4nderna samtidigt. N\u00e4r de m\u00f6ts h\u00f6gst upp f\u00f6r du \u00f6ver bollen till benen, som tar med sig bollen ner till golvet.\u00a0Jobba med att dra in magen mot ryggen. D\u00e4refter tar benen med sig bollen upp igen och f\u00f6r tillbaka bollen till h\u00e4nderna, som forts\u00e4tter r\u00f6relsen. Ju rakare armar och ben, desto tyngre \u00e4r 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

Ryggh\u00e4vning<\/strong><\/p>\n

Ligg p\u00e5 mage \u00f6ver bollen. Placera g\u00e4rna f\u00f6tterna mot en v\u00e4gg f\u00f6r att f\u00e5 b\u00e4ttre balans. H\u00e5ll h\u00e4nderna bakom huvudet eller vid \u00f6ronen. B\u00f6rja med att \u00f6ver bollen och lyft dig d\u00e4refter s\u00e5 att ryggen blir rak. Du beh\u00f6ver inte lyfta dig s\u00e4rskilt h\u00f6gt f\u00f6r att f\u00e5 en bra effekt av \u00f6vningen. S\u00e4nk dig lugnt ner igen.[\/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\u00a0<\/strong><\/p>\n

Ligg p\u00e5 rygg p\u00e5 underlaget och ha benen p\u00e5 bollen. H\u00e5ll armarna l\u00e4ngs sidorna, g\u00e4rna en liten bit ut fr\u00e5n kroppen f\u00f6r b\u00e4ttre balans. Lyft upp h\u00f6fterna tills du \u00e4r helt rak i kroppen. Dra upp h\u00e4larna mot rumpan. Rulla d\u00e4refter tillbaka bollen genom att str\u00e4cka ut benen. H\u00e5ll h\u00f6fterna uppe hela v\u00e4gen.[\/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_1494856480548{background-color: #84bd00 !important;}”][vc_column][vc_empty_space height=”8px”][title text=”K\u00f6p din Abilica FitnessBall 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=”1267″][vc_empty_space][\/vc_column][vc_column width=”1\/2″][product_mod id=”2701″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492762486152{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/fitnessball4.jpg?id=17628) !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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