{"id":17873,"date":"2017-04-24T08:40:49","date_gmt":"2017-04-24T08:40:49","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17873"},"modified":"2017-08-17T12:37:26","modified_gmt":"2017-08-17T11:37:26","slug":"traningsprogram-till-abilica-doorgym","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-doorgym\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica DoorGym"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493023396652{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/doorgym1.jpg?id=17875) !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\u00a0DoorGym\u00a0<\/span><\/h2>\n

Trapetsen h\u00e4nges i d\u00f6rr\u00f6pningen utan f\u00e4sten, och kan enkelt s\u00e4ttas upp och tas ner. Olika handtag i mjuktgummi f\u00f6r flera varierande grepp. Mycket effektiv f\u00f6r tr\u00e4ning av \u00f6verkropp. Fungerar ocks\u00e5 fint til push-ups och magetr\u00e4ning.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p DoorGym nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”1846″][\/vc_column][vc_column width=”1\/2″][product_mod id=”1421″][\/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-DoorGym-Advanced.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

Chin ups
\n<\/b>Tr\u00e4nar: <\/b>Den breda ryggmuskeln samt armar<\/p>\n

H\u00e4ng apparaten \u00f6ver d\u00f6rrkarmen som anvisat. H\u00e5ll p\u00e5 de bredaste handtagen. De \u00e4r f\u00f6rst och fr\u00e4mst musklerna i ryggen du anv\u00e4nder n\u00e4r du h\u00e5ller i dessa handtag. Dra dig upp med hakan \u00f6ver st\u00e5ngen. Upprepa s\u00e5 m\u00e5nga du orkar.[\/vc_column_text][vc_single_image image=”17894″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

\u00a02.<\/h2>\n

Pull ups
\n<\/b>Tr\u00e4nar: <\/b>\u00d6vre del av rygg samt framsidan av arm<\/p>\n

H\u00e5ll i handtagen d\u00e4r handflatan pekar mot dig. I denna \u00f6vning f\u00e5r du mer hj\u00e4lp av musklerna p\u00e5 framsidan av armen \u00e4n i den f\u00f6rra. M\u00e5nga upplever d\u00e4rf\u00f6r att de \u00e4r starkare h\u00e4r. Lyft dig upp till du f\u00e5r hakan \u00f6ver st\u00e5ngen. Upprepa s\u00e5 m\u00e5nga g\u00e5nger du orkar.[\/vc_column_text][vc_single_image image=”17887″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Pullups variant II
\n<\/b>Tr\u00e4nar: <\/b>\u00d6vre delen av rygg samt framsidan av arm<\/p>\n

H\u00e5ll p\u00e5 handtagen d\u00e4r handflatan pekar mot varandra. Upprepa s\u00e5 m\u00e5nga g\u00e5nger du orkar.[\/vc_column_text][vc_single_image image=”17888″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Push ups
\n<\/b>Tr\u00e4nar: <\/b>Br\u00f6stmusklerna samt n\u00e5got p\u00e5 baksidan av arm och axlar<\/p>\n

L\u00e5t apparaten st\u00e5 fritt p\u00e5 golvet. St\u00e5 med rak kropp och h\u00e4nderna p\u00e5
\nde yttersta handagen. S\u00e4nk d\u00e4refter \u00f6verkroppen till du har 90 grader i armb\u00e5gsleden. Apparaten vill g\u00f6ra att armh\u00e4vningen k\u00e4nns extra utfo- drande. Passa p\u00e5 att h\u00e5lla s\u00e4tet nere och ryggen rak. G\u00f6r max antal reps innan du vilar.[\/vc_column_text][vc_single_image image=”17889″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493024297321{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/oorgym3.jpg?id=17877) !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

Kroppsh\u00e4v
\n<\/b>Tr\u00e4nar: <\/b>Armar och mage<\/p>\n

H\u00e5ll i handtagen d\u00e4r handflatan pekar mot dig. H\u00e5ll benen raka och lyft hela kroppen tills armarna \u00e4r i 90 grader. Upprepa s\u00e5 m\u00e5nga g\u00e5nger du orkar.[\/vc_column_text][vc_single_image image=”17890″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Situps
\n<\/b>Tr\u00e4nar: <\/b>Mage<\/p>\n

Ligg p\u00e5 rygg med benen under apparaten. H\u00f6j \u00f6verkroppen upp till armb\u00e5garna tr\u00e4ffar kn\u00e4na. S\u00e4nk kroppen ner. Upprepa s\u00e5 m\u00e5nga g\u00e5nger du orkar.[\/vc_column_text][vc_single_image image=”17891″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Dips
\n<\/b>Tr\u00e4nar: <\/b>Baksida armar<\/p>\n

L\u00e5t apparaten st\u00e5 fritt p\u00e5 golvet. St\u00e5 framf\u00f6r apparaten, sitta ner s\u00e5 att h\u00e4nderna \u00e4r p\u00e5 apparaten. Viktigt att dina handleder \u00e4r s\u00e5 raka som m\u00f6jligt. B\u00f6j armb\u00e5gsleden och s\u00e4nk s\u00e4tet ner till golvet, medan armb\u00e5garna pekar rakt bak\u00e5t hela tiden. Tryck tillbaka till utg\u00e5ngsl\u00e4get och upprepa. G\u00f6r som m\u00e5nga repetitioner som du orkar.<\/p>\n

[\/vc_column_text][vc_single_image image=”17892″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Benh\u00e4v
\n<\/b>Tr\u00e4nar: <\/b>Mage<\/p>\n

Anv\u00e4nd \u00f6glorna som f\u00f6ljer med apparaten f\u00f6r att g\u00f6ra benlyft. Du b\u00f6rjar med att h\u00e4nga i apparaten med rak kropp. B\u00f6j s\u00e5 kn\u00e4na upp mot mage\/br\u00f6st. Du kan ocks\u00e5 g\u00f6ra \u00f6vningen med raka ben och lyfter dem ut fr\u00e5n kroppen – detta \u00e4r tyngre. G\u00f6r s\u00e5 manga reps som du orkar.[\/vc_column_text][vc_single_image image=”17893″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1494931027093{background-color: #0a0101 !important;}”][vc_column][title text=”K\u00f6p ditt Abilica DoorGym 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=”1846″][vc_empty_space][\/vc_column][vc_column width=”1\/2″][product_mod id=”1421″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493024423101{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/oorgym4.jpg?id=17878) !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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