{"id":17988,"date":"2017-04-24T11:31:04","date_gmt":"2017-04-24T11:31:04","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17988"},"modified":"2017-08-29T11:38:36","modified_gmt":"2017-08-29T10:38:36","slug":"traningsprogram-till-abilica-medicineball","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-medicineball\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica MedicineBall"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493033615003{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/medicine1.jpg?id=17991) !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\u00a0MedicineBall<\/span><\/h2>\n

Medicineball \u00e4r v\u00e4l \u00e4gnad till anv\u00e4ndning i olika situps varianter. Ger magmusklerna en rej\u00e4l \u00f6kt! J\u00e4ttebra f\u00f6r att tr\u00e4na skuldror, armar och core muskulaturen i ryggen.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p MedicineBall nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2260″][\/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-MedicineBall.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 uppkast<\/b><\/p>\n

St\u00e5 med f\u00f6tterna lite drygt i h\u00f6ftbredd. G\u00e5 ner s\u00e5 djupt du kan med bibeh\u00e5llen rak rygg och kn\u00e4na i linje med f\u00f6tterna. Hela foten ska vara i marken. H\u00e5ll bollen i br\u00f6sth\u00f6jd n\u00e4ra kroppen. N\u00e4r du st\u00e4ller dig upp pressar du iv\u00e4g bollen upp i luften.[\/vc_column_text][vc_single_image image=”17997″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Utfallsg\u00e5ng med swing<\/b><\/p>\n

G\u00f6r ditt utfall genom att ta ett kliv fram med valfritt ben. H\u00e5ll h\u00f6ftbredd mellan f\u00f6tterna f\u00f6r god balans. B\u00f6j b\u00e5da kn\u00e4na till ca 90 grader. Rak i \u00f6verkroppen. Svinga
\nbollen \u00f6ver huvudet med s\u00e5 raka armar du kan mot den sida d\u00e4r du har ditt fr\u00e4mre ben. Svinga \u00e5t andra h\u00e5llet samtidigt som du tar ett steg fram\u00e5t med bakre benet.[\/vc_column_text][vc_single_image image=”17998″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Pushup med en hand p\u00e5 boll<\/b><\/p>\n

St\u00e4ll dig i position f\u00f6r en pushup med en hand p\u00e5 bollen. Justera fotbredd efter hur bra balans du har. G\u00f6r en pushup. N\u00e4r du st\u00e5r p\u00e5 raka armar flyttar du bollen under br\u00f6stet till andra armen och upprepar. Sp\u00e4nn magen och h\u00e5ll h\u00f6ften s\u00e5 still du kan n\u00e4r du flyttar bollen.[\/vc_column_text][vc_single_image image=”17999″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Pushup med f\u00f6tterna p\u00e5 bollen<\/b><\/p>\n

St\u00e4ll dig i position f\u00f6r pushup. Br\u00f6stet ska vara \u00f6ver armarna. Placera f\u00f6tterna p\u00e5 bollen. Rak i kroppen med sp\u00e4nda ben. B\u00f6j armarna tills du \u00e4r ca 90 grader i armb\u00e5gsleden. Pressa dig tillbaka upp.[\/vc_column_text][vc_single_image image=”18000″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493033930489{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/medicine2.jpg?id=17992) !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

Twist<\/b><\/p>\n

S\u00e4tt dig p\u00e5 rumpan. Raka ben. Luta dig bak\u00e5t tills att du \u00e4r p\u00e5 v\u00e4g att tippa bak\u00e5t. H\u00e5ll den positionen och g\u00f6r en rotation i b\u00e5len fr\u00e5n sida till sida. H\u00e5ll bollen i linje med ditt br\u00f6stben och vrid kroppen s\u00e5 l\u00e5ngt du kan. Beh\u00e5ll en t\u00e4nkt linje mellan bollen och ditt br\u00f6stben.[\/vc_column_text][vc_single_image image=”18001″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

\u201dGood morning\u201d med medicinboll<\/b><\/p>\n

St\u00e5 med drygt h\u00f6ftbredd och med l\u00e4tt b\u00f6jda kn\u00e4n. H\u00e5ll bollen med b\u00e5da h\u00e4nderna. F\u00e4ll \u00f6verkroppen fram\u00e5t s\u00e5 l\u00e5ngt du kan med svank i ryggen. Sp\u00e4nn magen. Res dig upp. Upprepa.[\/vc_column_text][vc_single_image image=”18002″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Rotation med boll till motsatt axel<\/b><\/p>\n

St\u00e5 med drygt h\u00f6ftbredd och med l\u00e4tt b\u00f6jda kn\u00e4n. H\u00e5ll bollen med b\u00e5da h\u00e4nderna i h\u00f6jd med naveln. Rotera \u00e5t valfritt h\u00e5ll och lyft samtidigt bollen till axeln p\u00e5 den sida du roterar mot. S\u00e4nk bollen och rotera \u00e5t andra h\u00e5llet och lyft bollen \u00f6ver axeln p\u00e5 samma sida som du roterar mot. Sp\u00e4nn magen genom hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”18003″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Crunch<\/b><\/p>\n

Ligg p\u00e5 rygg med f\u00f6tterna i golvet. H\u00e5ll bollen mellan b\u00e5da h\u00e4nderna. Starta med skuldrorna precis ovanf\u00f6r marken. Rulla ihop magen. Bromsa r\u00f6relsen ner. V\u00e4nd tillbaka upp innan skuldrorna tar i underlaget. Avsp\u00e4nd i nacken.[\/vc_column_text][vc_single_image image=”18004″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1504003113329{background-color: #ff8200 !important;}”][vc_column][title text=”K\u00f6p din Abilica MedicineBall 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=”2260″][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_1493033942714{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/edicine3.jpg?id=17990) !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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