{"id":17899,"date":"2017-04-24T09:03:02","date_gmt":"2017-04-24T09:03:02","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17899"},"modified":"2020-03-05T09:19:03","modified_gmt":"2020-03-05T08:19:03","slug":"traningsprogram-till-abilica-dumbbells","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-dumbbells\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica DumbBells"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493028533951{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/dumb.jpg?id=17924) !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\u00a0DumbBells<\/span><\/h2>\n

Dessa vikterna kan anv\u00e4ndas f\u00f6r att tr\u00e4na hela kroppen. V\u00e4lj tyngden efter hur stark du \u00e4r, efter hur m\u00e5nga repetioner du ska g\u00f6ra samt vilka muskler du ska tr\u00e4na. Finns i 1 till 6 kg.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p DumbBells nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”2259″][\/vc_column][vc_column width=”1\/3″][product_mod id=”2234″][\/vc_column][vc_column width=”1\/3″][product_mod id=”2255″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][vc_btn title=”Ladda hem tr\u00e4ningsprogrammet i PDF” style=”flat” color=”black” 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-DumbBells.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

\u00d6vning: <\/b>Kn\u00e4b\u00f6j
\n<\/b>Tr\u00e4nar: <\/b>Framsida l\u00e5r och s\u00e4tesmuskulatur
\n<\/b>Antal upprepningar: <\/b>12-24*3<\/p>\n

St\u00e5 med f\u00f6tterna en h\u00f6ftbredd is\u00e4r. S\u00e4tt dig sedan ner som om du ska s\u00e4tta dig p\u00e5 en stol (tills kn\u00e4na \u00e4r i 90 grader) och res dig upp igen. Skjut ut s\u00e4tet ordentligt bak\u00e5t, h\u00e5ll br\u00f6stet uppr\u00e4tt och ha tyngden p\u00e5 h\u00e4larna.[\/vc_column_text][vc_single_image image=”17918″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

\u00d6vning: <\/b>Utfall
\n<\/b>Tr\u00e4nar: <\/b>Framsida l\u00e5r och s\u00e4tesmuskulatur
\n<\/b>Antal upprepningar: <\/b>12*3 p\u00e5 varje ben<\/p>\n

H\u00e5ll en hantel i varje hand och\u00a0 <\/b>st\u00e5 med f\u00f6tterna en h\u00f6ftbredd is\u00e4r. S\u00e4tt det ena benet l\u00e5ngt fram (t\u00e5rna ska alltid vara framf\u00f6r kn\u00e4t) och b\u00f6j b\u00e5da kn\u00e4na till 90 grader. G\u00f6r alla upprepningar p\u00e5 samma ben innan du byter.[\/vc_column_text][vc_single_image image=”17911″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

\u00d6vning: <\/b>Br\u00f6stpress
\n<\/b>Tr\u00e4nar: <\/b>Br\u00f6st och axlar
\n<\/b>Antal upprepningar: <\/b>12-16*3<\/p>\n

Ligg p\u00e5 ryggen med b\u00f6jda kn\u00e4n och h\u00e5ll en hantel i varje hand. Lyft b\u00e5da hantlarna r\u00e4tt ut fr\u00e5n br\u00f6stet mot taket. S\u00e4nk armb\u00e5garna mot golvet igen tills du har armb\u00e5gsleden i 90 grader innan du lyfter upp\u00e5t igen. T\u00e4nk p\u00e5 att l\u00e5sa handlederna s\u00e5 att de \u00e4r helt raka. Tips! Du kan g\u00e4rna anv\u00e4nda en stepl\u00e5da eller tr\u00e4ningsb\u00e4nk att ligga p\u00e5 f\u00f6r att komma upp lite n\u00e4r du g\u00f6r \u00f6vningen.[\/vc_column_text][vc_single_image image=”17912″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

\u00d6vning: <\/b>St\u00e5ende rodd\u00a0
\n<\/b>Tr\u00e4nar: <\/b>Rygg och lite axlar
\n<\/b>Antal upprepningar: <\/b>12-16*3 p\u00e5 varje arm<\/p>\n

B\u00f6j \u00f6verkroppen fram\u00e5t och skjut ut s\u00e4tet bakom dig. Luta dig fram\u00e5t med den ena armen p\u00e5 det fr\u00e4mre l\u00e5ret eller kn\u00e4t. Dra sedan upp armarna l\u00e4ngs sidan tills armb\u00e5gen pekar r\u00e4tt ut bak och hanteln \u00e4r i h\u00f6jd med midjan. R\u00f6relsen sker i axelleden. G\u00f6r alla upprepningar med samma arm innan du byter.[\/vc_column_text][vc_single_image image=”17913″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493028340878{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/dumb1.jpg?id=17902) !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

\u00d6vning: <\/b>Kick backs\u00a0
\n<\/b>Tr\u00e4nar: <\/b>Armens baksida (triceps)
\n<\/b>Antal upprepningar: <\/b>12-16*3 p\u00e5 varje arm<\/p>\n

St\u00e5 i samma st\u00e4llning som i f\u00f6reg\u00e5ende \u00f6vning. Den h\u00e4r g\u00e5ngen \u00e4r startpositionen med b\u00f6jd arm och armb\u00e5gen pekar r\u00e4tt ut bak\u00e5t. Detta \u00e4r muskeln som str\u00e4cker ut armen s\u00e5 f\u00f6r att komma \u00e5t den m\u00e5ste alla r\u00f6relser ske i armb\u00e5gsleden genom att armen b\u00f6js och str\u00e4cks ut helt. Du ska k\u00e4nna att det stramar ordentligt p\u00e5 baksidan av armen n\u00e4r armen \u00e4r helt utstr\u00e4ckt. G\u00f6r alla upprepningar med samma arm innan du byter.[\/vc_column_text][vc_single_image image=”17914″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

\u00d6vning: <\/b>Bicepsb\u00f6j
\n<\/b>Tr\u00e4nar: <\/b>Armens framsida (biceps)
\n<\/b>Antal upprepningar: <\/b>12-16*3<\/p>\n

St\u00e5 r\u00e4tt upp och ner med armarna framf\u00f6r dig och en vikt i varje hand. B\u00f6j sedan armarna upp mot dig. Stanna innan du n\u00e5r vilol\u00e4get l\u00e4ngst upp och str\u00e4ck ut armen helt rakt ut efter varje repetition. Alternativt kan du lyfta en arm i taget v\u00e4xelvis. D\u00e5 m\u00e5ste du dubbla antalet upprepningar innan du vilar s\u00e5 att du fortfarande f\u00e5r 12-16 upprepningar med varje arm.[\/vc_column_text][vc_single_image image=”17915″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

\u00d6vning: <\/b>Sidolyft
\n<\/b>Tr\u00e4nar: <\/b>Mellersta delen av axeln (delta)
\n<\/b>Antal upprepningar: <\/b>12-16*3<\/p>\n

St\u00e5 r\u00e4tt upp och ner med armarna framf\u00f6r dig med cirka 30 graders b\u00f6jning i armb\u00e5gsleden. Lyft s\u00e5 armarna ut \u00e5t sidan, upp till axelh\u00f6jd, medan du bibeh\u00e5ller samma b\u00f6jning i armb\u00e5garna. Armb\u00e5garna och pekfingrarna \u00e4r de tv\u00e5 h\u00f6gsta punkterna n\u00e4r armen \u00e4r lyft ut till sidan. S\u00e4nk lugnt tillbaka armarna till utg\u00e5ngsl\u00e4get igen.[\/vc_column_text][vc_single_image image=”17916″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

\u00d6vning: <\/b>Axelpress
\n<\/b>Tr\u00e4nar: <\/b>Muskeln p\u00e5 ovansidan av axlarna (kappmuskeln), samt mellersta delen av delta (axeln)
\n<\/b>Antal upprepningar: <\/b>12-16*3<\/p>\n

St\u00e5 med en h\u00f6ftbredds avst\u00e5nd mellan f\u00f6tterna och h\u00e5ll hantlarna i axelh\u00f6jd, redo att lyftas upp\u00e5t. Lyft hantlarna i en r\u00e4t linje mot taket tills armarna \u00e4r utstr\u00e4ckta. Se till att h\u00e5lla hantlarna lite framf\u00f6r huvudet och sp\u00e4nn magen ordentligt f\u00f6r att inte svanka i ryggen. S\u00e4nk lugnt tillbaka armarna till utg\u00e5ngsl\u00e4get igen.[\/vc_column_text][vc_single_image image=”17917″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1505904021098{background-color: #00b140 !important;}”][vc_column][title text=”K\u00f6p dina Abilica DumbBells 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=”2259″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”2234″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”2255″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493028545023{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/umb3.jpg?id=17904) !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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