{"id":17967,"date":"2017-04-24T11:13:52","date_gmt":"2017-04-24T11:13:52","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17967"},"modified":"2017-08-17T12:49:06","modified_gmt":"2017-08-17T11:49:06","slug":"traningsprogram-till-abilica-kettlebells","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-kettlebells\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica KettleBells"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493032789532{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/ettle2.jpg?id=17970) !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\u00a0KettleBells<\/span><\/h2>\n

En flera hundra \u00e5r gammal tr\u00e4ningsform, ursprungligen fr\u00e5n Ryssland, \u00e4r tillbaka. En kettlebell skal anv\u00e4ndas explosivt och dynamiskt. Dvs med stor r\u00f6relse och energi, vilket ger en utm\u00e4rkt tr\u00e4ning i form av \u00f6kad styrka, koordination, stabilitet och uth\u00e5llighet. Man tr\u00e4nar funktionellt och tredimentionellt och h\u00e4mtar in \u00f6vningar som vi beh\u00f6ver f\u00f6r att fungera \u00e4nnu b\u00e4ttre i vardagen.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p KettleBells nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2254″][\/vc_column][vc_column width=”1\/2″][product_mod id=”2298″][\/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-KettleBells.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\u00f6j med dubbelhandsflip<\/b><\/p>\n

St\u00e4ll dig med f\u00f6tterna i h\u00f6ftbredd. H\u00e5ll dina kettlebells i h\u00e4nderna.
\nG\u00f6r en kn\u00e4b\u00f6j med rak rygg och kn\u00e4na i linje med f\u00f6tterna. Hela foten ska vara i marken. Res dig upp med rak rygg och g\u00f6r samtidigt en \u201dflip\u201d likt en friv\u00e4ndning med dina kettlebells. G\u00f6r en kn\u00e4b\u00f6j s\u00e5 l\u00e5ngt ner du kan med rak rygg och hela foten i marken. \u201dFlippa\u201d tillbaka dina kettlebells n\u00e4r du rest dig upp igen. B\u00f6rja om med kn\u00e4b\u00f6j.[\/vc_column_text][vc_single_image image=”17977″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Kn\u00e4b\u00f6j med enhands korkskruv<\/b><\/p>\n

St\u00e4ll dig med f\u00f6tterna i lite drygt h\u00f6ftbredd. H\u00e5ll din kettlebell i valfri hand. G\u00f6r en kn\u00e4b\u00f6j med din kettlebell mellan benen. Bibeh\u00e5ll rak rygg och kn\u00e4na i linje med f\u00f6tterna. Hela foten ska vara i marken. Res dig upp med rak rygg och g\u00f6r samtidigt en korkskruv.[\/vc_column_text][vc_single_image image=”17978″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Kn\u00e4b\u00f6j med enhands korkskruv och press<\/b><\/p>\n

St\u00e4ll dig med f\u00f6tterna i lite drygt h\u00f6ftbredd. H\u00e5ll din kettlebell i valfri hand. G\u00f6r en kn\u00e4b\u00f6j med din kettlebell mellan benen. Bibeh\u00e5ll rak rygg och kn\u00e4na i linje med f\u00f6tterna. Hela foten ska vara i marken. Res dig upp med rak rygg och g\u00f6r samtidigt en korkskruv f\u00f6ljt av en axelpress.[\/vc_column_text][vc_single_image image=”17979″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Utfall med dubbelflip<\/b><\/p>\n

H\u00e5ll dina kettlebells i h\u00e4nderna. Ta ett kliv fram\u00e5t med valfritt ben. N\u00e4r du \u00e4r i bottenl\u00e4get ska b\u00e5da kn\u00e4na ha ca 90 graders vinkel. H\u00e5ll h\u00f6ftbredd i ditt steg s\u00e5 du har god balans. H\u00e5ll dina kettlebells l\u00e4ng sidan av kroppen. Rak i ryggen och br\u00f6stet stolt. G\u00f6r ett utfall genom att b\u00f6ja b\u00e5da kn\u00e4na. Res dig upp och \u201dflippa\u201d dina kettlebells. Nytt utfall. Res dig upp och \u201dflippa\u201d tillbaka din kettlebells. Upprepa.[\/vc_column_text][vc_single_image image=”17980″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493033311132{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/ttle4.jpg?id=17973) !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

Utfall med en enhands korkskruv<\/b><\/p>\n

H\u00e5ll din kettlebell i valfri hand. Ta ett kliv fram\u00e5t med motsatt ben. Din kettlebell ska vara i den hand som \u00e4r p\u00e5 samma sida som ditt bakre ben. N\u00e4r du \u00e4r i bottenl\u00e4get p\u00e5 ditt utfall ska b\u00e5da kn\u00e4na ha ca 90 graders vinkel. H\u00e5ll h\u00f6ftbredd i ditt steg s\u00e5 du har god balans. Rak i ryggen och br\u00f6stet stolt. G\u00f6r ett utfall genom att b\u00f6ja b\u00e5da kn\u00e4na. Res dig upp samtidigt som du g\u00f6r en enhands korkskruv. Nytt utfall. Res dig upp och kom tillbaka till utg\u00e5ngsposition med din kettlebell. Upprepa.[\/vc_column_text][vc_single_image image=”17981″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Dubbelhandsswing<\/b><\/p>\n

St\u00e5 brett is\u00e4r med benen. H\u00e5ll din kettlebell mellan benen med b\u00e5da h\u00e4nderna. Rak i ryggen. B\u00f6j n\u00e5got p\u00e5 kn\u00e4na. Svinga din kettlebell under dig med raka armar och skjut ifr\u00e5n med h\u00f6ften. Bibeh\u00e5ll rak rygg. Sp\u00e4nn magen.[\/vc_column_text][vc_single_image image=”17982″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Enarmssving med handbyte<\/b><\/p>\n

St\u00e5 brett is\u00e4r med benen. H\u00e5ll din kettlebell mellan benen med valfri hand. B\u00f6rja svinga din kettlebell under dig med rak arm och skjut ifr\u00e5n med h\u00f6ften. Byt hand n\u00e4r din kettlebell \u00e4r tyngdl\u00f6s i h\u00f6jd med naveln. Bibeh\u00e5ll rak rygg. Sp\u00e4nn magen.[\/vc_column_text][vc_single_image image=”17983″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Pushup med korkskruv och press<\/b><\/p>\n

St\u00e4ll dina kettlebells med s\u00e5dan bredd att du f\u00e5r 90 grader i armb\u00e5gen n\u00e4r du g\u00f6r dine pushups. Br\u00f6stet \u00f6ver armarna. Rak i kroppen och st\u00f6d p\u00e5 t\u00e5rna alternativt p\u00e5 kn\u00e4na. G\u00f6r en pushup. Hoppa ihop, s\u00e4tt i hela foten och r\u00e4ta upp ryggen. Res dig upp med rak rygg, g\u00f6r en dubbel korkskruv och pressa upp dina kettlebells till raka armar. S\u00e4nk ner dem och kom ner till grundposition f\u00f6r pushup. Upprepa.[\/vc_column_text][vc_single_image image=”17984″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1493033266981{background-color: #000000 !important;}”][vc_column][title text=”K\u00f6p dina Abilica KettleBells 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=”2254″][vc_empty_space][\/vc_column][vc_column width=”1\/2″][product_mod id=”2298″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493033385970{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/ttle3-1.jpg?id=17986) !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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