{"id":17738,"date":"2017-04-21T11:23:51","date_gmt":"2017-04-21T11:23:51","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17738"},"modified":"2018-09-10T11:21:17","modified_gmt":"2018-09-10T10:21:17","slug":"traningsprogram-till-abilica-foamroller","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-foamroller\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica FoamRoller"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1492774032079{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/foamroller2.jpg?id=17743) !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\u00a0FoamRoller<\/span><\/h2>\n

Abilica FoamRoller \u00e4r ett enast\u00e5ende redskap f\u00f6r egenmassage och f\u00f6r uppv\u00e4rmning inf\u00f6r ett tr\u00e4ningspass. Att rulla p\u00e5 en FoamRoller \u00e4r bra f\u00f6r cirkulationen och hj\u00e4lper till att f\u00f6rebygga skador, samt ge \u00f6kad r\u00f6rlighet.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p FoamRoller nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”19279″][\/vc_column][vc_column width=”1\/3″][product_mod id=”2447″][\/vc_column][vc_column width=”1\/3″][product_mod id=”2584″][\/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-FoamRoller.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

Utsidan av l\u00e5ret p\u00e5 FoamRoller<\/b><\/p>\n

Tid:<\/strong> 1 min per sida
\nTr\u00e4nar:<\/strong> Frig\u00f6r sp\u00e4nningar p\u00e5 l\u00e5rets utsida.<\/p>\n

Ligg p\u00e5 sidan och placera FoamRollern vid h\u00f6ftleden. Rulla l\u00e5ngsamt upp och ner rakt \u00f6ver kn\u00e4et. Anv\u00e4nd armarna f\u00f6r att stabilisera. F\u00f6r extra avlastning placerar man armb\u00e5gen p\u00e5 golvet och placera det andra benet framf\u00f6r.[\/vc_column_text][vc_single_image image=”17753″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

\u00a02.<\/h2>\n

Benen p\u00e5 FoamRoller<\/b><\/p>\n

Tid:<\/strong> 1 min
\nTr\u00e4nar:<\/strong> Baksidan av benen.<\/p>\n

Placera FoamRollern l\u00e4ngst ner p\u00e5 anklarna, vid h\u00e4lsenan och rulla l\u00e5ngsamt upp\u00e5t mot kn\u00e4na. En tuffare variant \u00e4r att l\u00e4gga upp benen p\u00e5 varandra f\u00f6r att p\u00e5 s\u00e5 s\u00e4tt \u00f6ka trycket.[\/vc_column_text][vc_single_image image=”17751″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492774044221{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/foamroller3.jpg?id=17744) !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

3.<\/h2>\n

Ryggens \u00f6verdel p\u00e5 FoamRoller<\/b><\/p>\n

Tid:<\/strong> 1 min
\nTr\u00e4nar<\/strong>: Ryggens \u00f6verdel.<\/p>\n

B\u00f6rja med att placera FoamRollern i mitten av ryggen. B\u00f6j kn\u00e4na och kn\u00e4na aktivt f\u00f6r att utf\u00f6ra \u00f6vningen, s\u00e5 att rullen g\u00e5r upp och ner l\u00e4ngs ryggen. Rulla fr\u00e5n mitten av skulderbladen till mitt p\u00e5 ryggen. L\u00e4gg h\u00e4nderna bakom huvudet f\u00f6r att avlasta nacken.[\/vc_column_text][vc_single_image image=”17754″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

L\u00e5rens framsida p\u00e5 FoamRoller<\/b><\/p>\n

Tid:<\/strong> 1 min
\nTr\u00e4nar<\/strong>: L\u00e5rens framsida, h\u00f6ftb\u00f6jare och mage.<\/p>\n

Placera FoamRollern rakt \u00f6ver kn\u00e4et. Stabilisera med armarna och h\u00e5ll magen aktiv. Skjut med armarna och rulla i en j\u00e4mn r\u00f6relse upp till h\u00f6ftkanten. F\u00f6r en enklare variant kan man placera armb\u00e5garna p\u00e5 golvet.[\/vc_column_text][vc_single_image image=”17756″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Ryggen p\u00e5 FoamRoller<\/b><\/p>\n

Tid:<\/strong> 1 min
\nTr\u00e4nar<\/strong>: Slappna av i ryggraden och br\u00f6stmusklerna.<\/p>\n

Placera FoamRollern l\u00e4ngs ryggraden s\u00e5 att huvudet vilar p\u00e5 FoamRollern. Sl\u00e4pp ner h\u00f6ft\/rumpa och str\u00e4ck ut armarna \u00e5t sidorna. Prova att sl\u00e4ppa ner skuldrorna. Andas lugnt in och ut. St\u00e4ng g\u00e4rna \u00f6gonen.[\/vc_column_text][vc_single_image image=”17755″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1492774679390{background-color: #000000 !important;}”][vc_column][title text=”K\u00f6p din Abilica FoamRoller nu.” tag=”h2″ color=”#ffffff” text_align=”center”][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”2584″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”2447″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”19279″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492774057715{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/foamroller1.jpg?id=17742) !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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