{"id":17759,"date":"2017-04-21T11:46:03","date_gmt":"2017-04-21T11:46:03","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17759"},"modified":"2017-10-02T11:02:56","modified_gmt":"2017-10-02T10:02:56","slug":"traningsprogram-till-abilica-gymmats","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-gymmats\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica GymMats"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1492775236951{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/ymmat2.jpg?id=17762) !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\u00a0GymMats<\/span><\/h2>\n

Abilica GymMats kan b\u00e5de anv\u00e4ndas f\u00f6r tr\u00e4ning och f\u00f6r stretching efter tr\u00e4ning.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p GymMats nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2226″][\/vc_column][vc_column width=”1\/2″][product_mod id=”19251″][\/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-GymMats.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

Utfallssteg till kn\u00e4lyft<\/strong><\/p>\n

St\u00e5 med ena benet fram\u00e5t och f\u00f6tterna p\u00e5 en h\u00f6ftbredds avst\u00e5nd f\u00f6r att h\u00e5lla balansen. B\u00f6j b\u00e5de ryggen och det fr\u00e4mre kn\u00e4et. F\u00f6rdela din vikt j\u00e4mnt mellan b\u00e5da f\u00f6tterna och h\u00e5ll \u00f6verkroppen uppr\u00e4tt och ryggen rak. Tryck dig bort fr\u00e5n golvet med det bakre benet och f\u00e5 kroppen i balans.\u00a0 Upprepa i 30 sekunder med samma ben, innan du byter ben.[\/vc_column_text][vc_single_image image=”17769″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

”G\u00e5ende” push-up<\/b><\/p>\n

St\u00e5 uppr\u00e4tt, b\u00f6j kroppen vid h\u00f6fterna, placera h\u00e4nderna p\u00e5 golvet och ”g\u00e5” in i plankpositionen. Placera h\u00e4nderna brett is\u00e4r och g\u00f6r en push-up. G\u00e5 bak\u00e5t igen med h\u00e4nderna och \u00e5terg\u00e5 till den uppr\u00e4tta positionen. Placera vid behov kn\u00e4na p\u00e5 mattan under push-upen.[\/vc_column_text][vc_single_image image=”17770″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Planka med triceps-push<\/b><\/p>\n

Inta plankpositionen med armb\u00e5garna p\u00e5 mattan. H\u00e5ll hela kroppen rak. Du kan ha kn\u00e4na p\u00e5 mattan, men se till att h\u00e5lla skinkorna l\u00e5gt. Placera ena handen p\u00e5 mattan och tryck dig sj\u00e4lv till en plankposition med raka armar. S\u00e4nk l\u00e5ngsamt ner kroppen igen med samma hand. Byt h\u00e4nder och tryck dig upp\u00e5t igen.[\/vc_column_text][vc_single_image image=”17771″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Benutstr\u00e4ckningscrunch<\/b><\/p>\n

Ligg p\u00e5 rygg med kn\u00e4na b\u00f6jda mot br\u00f6stet och armarna bakom huvudet. G\u00f6r en sit-up medan du sv\u00e4nger armarna \u00e5t sidorna och mot kn\u00e4na. Str\u00e4ck ut benen rakl\u00e5nga i uppr\u00e4tt l\u00e4ge. Ju n\u00e4rmare dina ben befinner sig golvet, desto intensivare blir \u00f6vningen. Var noga med att l\u00e5ta korsryggen ha kontakt med mattan hela tiden. Upprepa d\u00e4refter \u00f6vningen \u00e5t motsatt h\u00e5ll tills du n\u00e5r startpositionen.[\/vc_column_text][vc_single_image image=”17772″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492775334286{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/gymmat1-1.jpg?id=17766) !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

Springande planka<\/b><\/p>\n

Inta plankpositionen med raka armar. ”Spring” l\u00e5ngsamt med kn\u00e4na upp mot br\u00f6stet. H\u00e5ll skinkorna nere och torson rak. \u00d6ka tempot gradvis tills du blivit mer van vid \u00f6vningen.[\/vc_column_text][vc_single_image image=”17773″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Ryggstretch<\/b><\/p>\n

Ligg med ansiktet ner\u00e5t mot mattan och str\u00e4ck ut armar och ben. Lyft upp v\u00e4nster ben och h\u00f6ger arm fr\u00e5n mattan och str\u00e4ck ut dem hela v\u00e4gen ut till fingertoppar och t\u00e5r. S\u00e4nk l\u00e5ngsamt ner dig igen och byt till den andra armen och benet.[\/vc_column_text][vc_single_image image=”17775″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Burpees<\/b><\/p>\n

St\u00e5 uppr\u00e4tt, b\u00f6jd dig fram\u00e5t och placera h\u00e4nderna p\u00e5 mattan och hoppa bak\u00e5t med benen till plankpositionen. Sp\u00e4nn magmusklerna f\u00f6r att skydda ryggen. Hoppa tillbaka till hukande position och g\u00f6r sedan ett hukhopp. Upprepa.[\/vc_column_text][vc_single_image image=”17774″ img_size=”full” alignment=”center”][vc_empty_space height=”62px”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1494924108248{background-color: #0033a0 !important;}”][vc_column][title text=”K\u00f6p din Abilica GymMat 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=”2226″][vc_empty_space][\/vc_column][vc_column width=”1\/2″][product_mod id=”19251″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492775259171{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/ymmat3.jpg?id=17763) !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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