{"id":17945,"date":"2017-04-24T11:00:40","date_gmt":"2017-04-24T11:00:40","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17945"},"modified":"2017-08-17T12:38:35","modified_gmt":"2017-08-17T11:38:35","slug":"traningsprogram-till-abilica-exertube","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-exertube\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica ExerTube"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493031718882{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/ertube3.jpg?id=17947) !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\u00a0ExerTube<\/span><\/h2>\n

Med Abilica ExerTube kan du ta med dig det perfekta tr\u00e4ningsredskapet \u00f6verallt. L\u00e4mpar sig s\u00e4rskilt v\u00e4l f\u00f6r rodd\u00f6vningar som tr\u00e4nar musklerna i ryggen och mellan skulderbladen, muskler som annars kan vara sv\u00e5ra att komma \u00e5t.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p ExerTube nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2233″][\/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-ExerTube.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

Kn\u00e4b\u00f6jning<\/b><\/p>\n

St\u00e5 p\u00e5 bandet med benen i axelbredd och l\u00e5t bandet vila mot baksidan av armarna. B\u00f6j p\u00e5 kn\u00e4na och skjut ut rumpan som om du skulle s\u00e4tta dig p\u00e5 en l\u00e5g stol. S\u00e4nk ner dig till cirka 90 grader i kn\u00e4na, h\u00e5ll br\u00f6stet uppe. Res dig sakta upp igen.[\/vc_column_text][vc_single_image image=”17961″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

St\u00e5ende rodd<\/b><\/p>\n

F\u00e4st bandet i br\u00f6sth\u00f6jd i ett tr\u00e4d, stolpe, d\u00f6rrhandtag eller liknande. G\u00e5 s\u00e5 l\u00e5ngt bak\u00e5t att bandet \u00e4r ganska sp\u00e4nt. St\u00e5 med ansiktet v\u00e4nt mot bandets f\u00e4ste. Dra armarna bak\u00e5t med breda armb\u00e5gar. Skjut fram br\u00f6stet och dra ihop skulderbladen. H\u00e5ll emot p\u00e5 v\u00e4gen tillbaka.[\/vc_column_text][vc_single_image image=”17955″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Br\u00f6stpress<\/b><\/p>\n

F\u00e4st bandet i br\u00f6sth\u00f6jd i ett tr\u00e4d, stolpe, d\u00f6rrhandtag eller liknande. G\u00e5 s\u00e5 l\u00e5ngt bak\u00e5t att bandet \u00e4r ganska sp\u00e4nt. St\u00e5 med ryggen v\u00e4nd mot bandets f\u00e4ste. H\u00e5ll armb\u00e5garna i axelh\u00f6jd, skjut fram armarna tills armb\u00e5garna \u00e4r n\u00e4stan helt utstr\u00e4ckta. H\u00e5ll emot p\u00e5 v\u00e4gen tillbaka.[\/vc_column_text][vc_single_image image=”17956″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Sidoh\u00e4vning<\/b><\/p>\n

St\u00e5 p\u00e5 bandet med ena eller b\u00e5da f\u00f6tterna, korsa bandet framf\u00f6r kroppen. Lyft armarna \u00e5t sidorna med en liten b\u00f6j i armb\u00e5garna. Lyft till axelh\u00f6jd. H\u00e5ll emot p\u00e5 v\u00e4gen tillbaka.[\/vc_column_text][vc_single_image image=”17957″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493032353969{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/exertube1-1.jpg?id=17964) !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

Axelpress och bicep curl<\/b><\/p>\n

St\u00e5 p\u00e5 bandet med ena eller b\u00e5da f\u00f6tterna. H\u00e5ll handtagen med handflatorna v\u00e4nda upp\u00e5t. B\u00f6j upp armarna mot br\u00f6stet. Vrid d\u00e4refter h\u00e4nderna s\u00e5 att armb\u00e5garna pekar ut\u00e5t. Pressa upp armarna \u00f6ver huvudet tills armb\u00e5garna \u00e4r n\u00e4stan helt utdragna. S\u00e4nk sakta hela v\u00e4gen tillbaka.[\/vc_column_text][vc_single_image image=”17958″ img_size=”full” alignment=”center”][vc_single_image image=”17953″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Triceps<\/b><\/p>\n

St\u00e5 en bit in p\u00e5 bandet s\u00e5 att du f\u00e5r lite motst\u00e5nd och f\u00f6r det bakom ryggen. H\u00e5ll i handtaget och str\u00e4ck ut armen i en rak linje upp\u00e5t. Armen ska h\u00e5llas n\u00e4ra \u00f6rat. H\u00e5ll emot n\u00e4r du f\u00f6r tillbaka armen till utg\u00e5ngsl\u00e4get. Armb\u00e5gen ska peka fram\u00e5t s\u00e5 mycket som m\u00f6jligt. Byt arm efter 30 sekunder.[\/vc_column_text][vc_single_image image=”17954″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Antirotation mage<\/b><\/p>\n

F\u00e4st bandet i br\u00f6sth\u00f6jd i ett tr\u00e4d, stolpe, d\u00f6rrhandtag eller liknande. G\u00e5 s\u00e5 l\u00e5ngt bak\u00e5t att bandet \u00e4r ganska sp\u00e4nt. St\u00e4ll dig med sidan v\u00e4nd mot bandet. I en helt l\u00e5st position f\u00f6r du bandet rakt ut fr\u00e5n kroppen och in igen utan att vrida p\u00e5 \u00f6verkroppen. Byt sida efter 30 sekunder.[\/vc_column_text][vc_single_image image=”17959″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Ryggstr\u00e4ckare<\/b><\/p>\n

St\u00e5 p\u00e5 alla fyra. Ha handtagen runt handlederna och f\u00e4st bandet under den ena foten. H\u00e5ll rygg och nacke raka, dra in den nedre delen av magen och stabilisera ryggen. Skjut ut det ben som bandet \u00e4r f\u00e4st vid tills benet \u00e4r utstr\u00e4ckt i linje med ryggen. H\u00e5ll emot p\u00e5 v\u00e4gen tillbaka. Byt ben efter 30 sekunder.[\/vc_column_text][vc_single_image image=”17960″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1494931308194{background-color: #c964cf !important;}”][vc_column][title text=”K\u00f6p ditt Abilica ExerTube 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=”2233″][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_1493032364797{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/xertube2-1.jpg?id=17965) !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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