{"id":18030,"date":"2017-04-24T12:26:46","date_gmt":"2017-04-24T12:26:46","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=18030"},"modified":"2018-09-05T12:19:47","modified_gmt":"2018-09-05T11:19:47","slug":"traningsprogram-till-abilica-weightvest","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-weightvest\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica WeightVest"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493037412926{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/viktvast3.jpg?id=18035) !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\u00a0WeightVest<\/span><\/h2>\n

En viktv\u00e4st \u00e4r perfekt f\u00f6r sp\u00e4nsttr\u00e4ning, l\u00f6pning och promenader. Kan ocks\u00e5 anv\u00e4ndas i fotboll, handboll och andra idrotter.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p WeightVest nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”2599″][\/vc_column][vc_column width=”1\/3″][product_mod id=”2639″][\/vc_column][vc_column width=”1\/3″][product_mod id=”23080″][\/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%2F160412-HSH-WeightVest-Flexi_yellow_Nett.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<\/b><\/p>\n

St\u00e5 med f\u00f6tterna i h\u00f6ftbredd. G\u00f6r din kn\u00e4b\u00f6j s\u00e5 l\u00e5ngt ner du kan med bibeh\u00e5llen rak rygg och kn\u00e4na i linje med f\u00f6tterna. Hela foten ska vara i marken.[\/vc_column_text][vc_single_image image=”18043″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

\u00a02.<\/h2>\n

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

Ta ett kliv fram\u00e5t med valfritt ben. H\u00e5ll h\u00f6ftbredd i ditt steg s\u00e5 du har god balans. L\u00e5t kroppen sjunka ner mot marken som ett lod genom att b\u00f6ja b\u00e5da kn\u00e4na till ca 90 rader. Hela fr\u00e4mre foten ska vara i marken. Rak i ryggen.[\/vc_column_text][vc_single_image image=”18046″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Pushups<\/b><\/p>\n

St\u00f6d p\u00e5 raka armar och t\u00e5r, alternativt kn\u00e4n. Armarna brett is\u00e4r, str\u00e4ck h\u00f6ften och sp\u00e4nn magen. L\u00e5t br\u00f6stet komma \u00f6ver armarna. B\u00f6j armarna tills armb\u00e5gen har ca 90 graders vinkel. Pressa tillbaka upp.[\/vc_column_text][vc_single_image image=”18047″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Burpees<\/b><\/p>\n

Pushups p\u00e5 f\u00f6tterna eller kn\u00e4na med upphopp. Sp\u00e4nn magen n\u00e4r du hoppar is\u00e4r och ihop. Landa genom att direkt g\u00f6ra en kn\u00e4b\u00f6j ner p\u00e5 huk.[\/vc_column_text][vc_single_image image=”18044″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493037771346{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/viktvast2.jpg?id=18034) !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

St\u00e5ende planka med rotation<\/b><\/p>\n

St\u00f6d p\u00e5 raka armar och t\u00e5rna, bred fotis\u00e4ttning.
\nArmarna ska vara rakt under axlarna. Sp\u00e4nn kroppen. Lyft valfri arm tills den \u00e4r rakt ut \u00e5t sidan av kroppen. Rotera sedan med hela \u00f6verkroppen till armen pekar rakt upp. Kom tillbaka till utg\u00e5ngsposition och byt arm.[\/vc_column_text][vc_single_image image=”18048″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Plankan<\/b><\/p>\n

St\u00e4ll dig p\u00e5 armb\u00e5garna. Armb\u00e5garna ska vara rakt under axlarna och underarmarna ska peka rakt fram. S\u00e4tt ihop f\u00f6tterna och st\u00f6d p\u00e5 t\u00e5rna. Sp\u00e4nn kroppen och skapa en rak linje mellan kn\u00e4-h\u00f6ft-axel.[\/vc_column_text][vc_single_image image=”18041″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Plankan med benbyte<\/b><\/p>\n

Samma utg\u00e5ngsposition som plankan p\u00e5 b\u00e5da benen. Lyft ena benet strax ovanf\u00f6r marken och pressa det s\u00e5 l\u00e5ngt is\u00e4r fr\u00e5n det andra benet som m\u00f6jligt. Beh\u00e5ll rak h\u00f6ft och ha foten n\u00e4ra underlaget. Kom tillbaka till utg\u00e5ngsposition och upprepa med det andra benet.[\/vc_column_text][vc_single_image image=”18042″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

\u201dDaggmasken\u201d<\/b><\/p>\n

St\u00f6d p\u00e5 h\u00e4nderna och hela foten med raka ben. \u201dPromenera\u201d fram med h\u00e4nder tills du st\u00e5r i en plankposition p\u00e5 raka armar och str\u00e4ckta ben. Promenera med raka ben mot armarna tills du kommit till utg\u00e5ngspositionen igen. Upprepa.[\/vc_column_text][vc_single_image image=”18045″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1493037815704{background-color: #000000 !important;}”][vc_column][title text=”K\u00f6p din Abilica WeightVest nu.” tag=”h2″ color=”#fedd00″ text_align=”center”][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”2599″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”2639″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”23080″][vc_empty_space][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493037760798{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/viktvast1-1.jpg?id=18033) !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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