{"id":17927,"date":"2017-04-24T10:33:15","date_gmt":"2017-04-24T10:33:15","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17927"},"modified":"2017-08-17T12:41:28","modified_gmt":"2017-08-17T11:41:28","slug":"traningsprogram-till-abilica-fitnessband","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-fitnessband\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica FitnessBand"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493030086194{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/itnessband3.jpg?id=17931) !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\u00a0FitnessBand<\/span><\/h2>\n

Abilica FitnessBand kan man enkelt ta med sig var som helst. Bandet \u00e4r tillverkat av naturgummi och finns i tre motst\u00e5ndsniv\u00e5er. F\u00f6r nyb\u00f6rjare rekommenderas den l\u00e4tta varianten, om du \u00e4r tr\u00e4nad mellan versionen och \u00e4r du bra tr\u00e4nad den h\u00e5rda versionen. Abilica FitnessBand passar bra till styrketr\u00e4ning av b\u00e5da \u00f6ver- och underkroppen. Kan \u00e4ven anv\u00e4ndas till olika uppv\u00e4rmnings\u00f6vningar.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p FitnessBand nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2274″][\/vc_column][vc_column width=”1\/2″][\/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-FitnessBand.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

St\u00e5ende bicepscurl med Abilica FitnessBand<\/b><\/p>\n

Antal repetitioner:<\/strong> 3 set med 15 repetitioner
\nTr\u00e4nar:<\/strong> Armens framsida<\/p>\n

St\u00e4ll dig p\u00e5 bandet med f\u00f6tterna i ungef\u00e4r h\u00f6ftbredds avst\u00e5nd. Ta ett ordentligt tag runt bandet och sp\u00e4nn k\u00e4rnmuskulaturen. B\u00f6rja med att dra armarna l\u00e5ngsamt mot br\u00f6stet. T\u00e4nk p\u00e5 att h\u00e5lla in armb\u00e5garna mot kroppen. S\u00e4nk ner armarna till utg\u00e5ngsl\u00e4get l\u00e5ngsamt och kontrollerat. H\u00e5ll emot p\u00e5 v\u00e4gen ner. Andas l\u00e5ngsamt och kontrollerat under hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”17937″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

St\u00e5ende axellyft \u00e5t sidan med Abilica FitnessBand<\/b><\/p>\n

Antal repetitioner:<\/strong> 3 set med 15 repetitioner
\nTr\u00e4nar:<\/strong> Axlarna<\/p>\n

St\u00e4ll dig p\u00e5 bandet med f\u00f6tterna i ungef\u00e4r h\u00f6ftbredds avst\u00e5nd. Ta ett ordentligt tag runt bandet och sp\u00e4nn k\u00e4rnmuskulaturen. F\u00f6r b\u00e5da armarna kontrollerat ut \u00e5t sidan med s\u00e5 raka armar som m\u00f6jligt. Dra skulderbladen in\u00e5t och ner\u00e5t.\u00a0 Stoppa i axelh\u00f6jd. S\u00e4nk ner b\u00e5da armarna l\u00e5ngsamt och kontrollerat. Andas l\u00e5ngsamt och kontrollerat under hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”17938″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Triceppress med Abilica Fitnessband<\/b><\/p>\n

Antal repetitioner:<\/strong> 3 set med 15 repetitioner
\nTr\u00e4nar:<\/strong> Armarnas baksida<\/p>\n

St\u00e4ll dig p\u00e5 bandet med en fot och dra bandet bakom kroppen. Ta ett ordentligt tag runt bandet med b\u00e5da armarna bakom huvudet och sp\u00e4nn k\u00e4rnmuskulaturen. Pressa armb\u00e5garna ihop och in mot \u00f6ronen, f\u00f6r b\u00e5da h\u00e4nderna upp\u00e5t. Str\u00e4ck ut armarna h\u00f6gst upp. Undvik att b\u00f6ja ryggen.\u00a0 S\u00e4nk ner b\u00e5da armarna l\u00e5ngsamt och kontrollerat. Andas ut n\u00e4r du f\u00f6r armarna upp\u00e5t och andas in p\u00e5 v\u00e4gen ner. Gl\u00f6m inte att magmusklerna ska vara sp\u00e4nda hela tiden.[\/vc_column_text][vc_single_image image=”17939″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Sittande rodd med Abilica Fitnessband<\/b><\/p>\n

Antal repetitioner:<\/strong> 3 set med 15 repetitioner
\nTr\u00e4nar:<\/strong> Rygg och armar<\/p>\n

S\u00e4tt dig p\u00e5 rumpan med str\u00e4ckta ben, rak rygg och s\u00e4nkta axlar. F\u00e4st bandet under fotsulorna och ta ett ordentligt grepp med h\u00e4nderna i den andra \u00e4nden. Dra bandet bak\u00e5t till h\u00f6fterna, rulla axlarna bak\u00e5t och pressa samman skulderbladen. H\u00e5ll emot i bandet p\u00e5 v\u00e4gen tillbaka till utg\u00e5ngsl\u00e4get. Andas l\u00e5ngsamt och kontrollerat under hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”17940″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493031126339{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/fitnessband2.jpg?id=17930) !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

Benpress med Abilica FitnessBand<\/b><\/p>\n

Antal repetitioner:<\/strong> 3 set med 15 repetitioner
\nTr\u00e4nar:<\/strong> S\u00e4te, l\u00e5rens baksida och ryggen<\/p>\n

St\u00e5 p\u00e5 alla fyra med kn\u00e4na under h\u00f6fterna och armarna rakt under axlarna. F\u00e4st bandet under den ena fotsulan och ta ett ordentligt grepp med h\u00e4nderna i den andra \u00e4nden. B\u00f6rja med b\u00f6jt kn\u00e4, h\u00e5ll ryggen rak och sp\u00e4nn magmusklerna. F\u00f6r l\u00e5ngsamt benet bak\u00e5t och sp\u00e4nn s\u00e4tesmusklerna ordentligt. H\u00e5ll benet kontrollerat p\u00e5 v\u00e4g tillbaka ner igen. Andas l\u00e5ngsamt och kontrollerat under hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”17941″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Sidopress med Abilica FitnessBand<\/b><\/p>\n

Antal repetitioner:<\/strong> 3 set med 15 repetitioner
\nTr\u00e4nar:<\/strong> L\u00e5r och s\u00e4te<\/p>\n

Knyt samman bandet.\u00a0 F\u00e4st bandet direkt under kn\u00e4na. Stabilisera tyngden p\u00e5 den ena foten. F\u00f6r f\u00f6rsiktigt den ena benet ut\u00e5t med hj\u00e4lp av s\u00e4tesmuskulaturen. F\u00f6r tillbaka benet lugnt och kontrollerat. \u00d6ka sv\u00e5righetsgraden genom att g\u00f6ra bandet kortare. Andas l\u00e5ngsamt och kontrollerat under hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”17943″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Ut\u00e5trotation med axlarna med Abilica FitnessBand<\/b><\/p>\n

Antal repetitioner:<\/strong> 3 set med 15 repetitioner
\nTr\u00e4nar:<\/strong> Baksidan av axlarna och ryggen<\/p>\n

H\u00e5ll i bandet med b\u00e5da h\u00e4nderna. Placera den ena armen vid h\u00f6ften och den andra handen precis vid naveln. Ha armb\u00e5gen vinklad i ungef\u00e4r 90 grader. Rotera lugnt bak mot skulderbladet s\u00e5 l\u00e5ngt du kan, t\u00e4nk p\u00e5 att h\u00e5lla armb\u00e5gen intill kroppen under hela r\u00f6relsen. Undvik att r\u00f6ra \u00f6verkroppen, det \u00e4r bara armarna som ska r\u00f6ra sig. Sl\u00e4pp l\u00e5ngsamt tillbaka armen mot naveln. T\u00e4nk p\u00e5 att andas kontrollerat och j\u00e4mnt under hela \u00f6vningen.[\/vc_column_text][vc_single_image image=”17942″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1494931133407{background-color: #0033a0 !important;}”][vc_column][title text=”K\u00f6p ditt Abilica FitnessBand nu.” tag=”h2″ color=”#ffffff” text_align=”center”][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][\/vc_column][vc_column width=”1\/2″][product_mod id=”2274″][vc_empty_space][\/vc_column][vc_column width=”1\/4″][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493031116310{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/fitnessband1.jpg?id=17929) !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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