{"id":18050,"date":"2017-04-24T12:49:29","date_gmt":"2017-04-24T12:49:29","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=18050"},"modified":"2020-03-05T09:18:43","modified_gmt":"2020-03-05T08:18:43","slug":"traningsprogram-till-abilica-pumpset","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-pumpset\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica PumpSet"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493038369764{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/pumpset1.jpg?id=18052) !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\u00a0PumpSet<\/span><\/h2>\n

Sett p\u00e5 din favoritt musik och pumpa! Kn\u00e4b\u00f6j, utfall, marklyft, s\u00e4te, l\u00e5r, \u00f6verarmar, underarmar, skuldror… H\u00e4r finns m\u00e5nga m\u00f6jligheter!<\/p>\n

Pumptr\u00e4ning kom in p\u00e5 gymmen i mitten av 90-talet och det h\u00e4r \u00e4r en tr\u00e4ningstrend som har kommit f\u00f6r att stanna. Orsaken \u00e4r att den verkligen fungerar! Tanken bakom denna tr\u00e4ningsform \u00e4r att du ska g\u00f6ra m\u00e5nga repetitioner och d\u00e4rmed tr\u00e4na uth\u00e5llig styrka. S\u00e4tt p\u00e5 musik som g\u00e5r i 120-130 bpm* och spela s\u00e5 h\u00f6gt du bara kan. H\u00e4r ska det svettas!<\/p>\n

*S\u00e5 h\u00e4r tar du reda p\u00e5 musikens bpm (beat per minute):
\nR\u00e4kna antalet slag i musiken under en period p\u00e5 15 sekunder. Ett slag varje g\u00e5ng du skulle ha klappat till musiken.
\nMultiplicera med fyra s\u00e5 f\u00e5r du veta hur m\u00e5nga slag musiken har per minut (bpm).<\/p>\n

N\u00e5gra termer<\/b>
\n1\/1 \u2013 2 takter i vardera riktning av \u00f6vningen
\n2\/2 \u2013 4 takter i vardera riktning av \u00f6vningen
\n3\/1 \u2013 6 takter in i \u00f6vningen, 2 ut igen (ger explosiv tr\u00e4ning)
\n4\/4 \u2013 8 takter i vardera riktning av \u00f6vningen<\/p>\n

Uppv\u00e4rmning<\/b>
\nL\u00e4gg p\u00e5 2,5 kg till 5 kg p\u00e5 varje sida av st\u00e5ngen och anv\u00e4nd uppv\u00e4rmningen till att tr\u00e4na p\u00e5 de olika \u00f6vningarna h\u00e4r nedanf\u00f6r.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p PumpSet nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”25466″][\/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=”black” 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-PumpSet.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

Tr\u00e4nar:<\/b> Framsidan av l\u00e5r och \u00ad\u00ad\u00ads\u00e4tesmuskulaturen<\/p>\n

Vikter
\n<\/b>H\u00e4r \u00e4r det stora muskler som tr\u00e4nas. L\u00e4gg p\u00e5 rej\u00e4lt med vikter, men du ska orka
\ngenomf\u00f6ra sista repetitionerna. Det h\u00e4r \u00e4r antagligen den \u00f6vning d\u00e5 du l\u00e4gger p\u00e5
\nmest vikter under hela programmet.<\/p>\n

Beskrivning<\/b>
\nHa st\u00e5ngen med vikterna p\u00e5 nacken\/axlarna. K\u00e4nn efter var det k\u00e4nns behagligt f\u00f6r dig att\u00a0ha den. St\u00e5 med f\u00f6tterna p\u00e5 en h\u00f6ftbredds avst\u00e5nd. S\u00e4tt dig sedan ner som om du skulle s\u00e4tta dig p\u00e5 en stol (tills kn\u00e4na befinner sig i 90 graders vinkel) och res dig upp igen. Skjut ut s\u00e4tet rej\u00e4lt baktill, h\u00e5ll upp br\u00f6stkorgen och l\u00e5t tyngden vila p\u00e5 h\u00e4larna.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 8 g\u00e5nger
\n3\/1 \u2013 8 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus (b\u00f6rja om igen vid n\u00e4sta naturliga st\u00e4lle i musiken)<\/p>\n

2\/2 \u2013 8 g\u00e5nger
\n3\/1 \u2013 8 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18060″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

B\u00e4nkpress<\/b><\/p>\n

Tr\u00e4nar:<\/b> Br\u00f6stmusklerna samt delvis axlar och baksidan armarna (triceps)<\/p>\n

Vikter
\n<\/b>Det \u00e4r mindre muskler du tr\u00e4nar, s\u00e5 nu kan du ta bort en del av
\nvikterna. Du ska fortfarande ha lite ork kvar att genomf\u00f6ra de sista repetitionerna.<\/p>\n

Beskrivning<\/b>
\nLigg p\u00e5 rygg med b\u00f6jda kn\u00e4n och h\u00e5ll h\u00e4nderna l\u00e4ngst ut p\u00e5 st\u00e5ngen p\u00e5 varje sida. Rakt ut fr\u00e5n br\u00f6stkorgen p\u00e5 varje sida ska du lyfta upp st\u00e5ngen mot taket. S\u00e4nk ner armb\u00e5garna mot golvet tills armb\u00e5gsleden \u00e4r vinklad i 90 grader innan du lyfter upp igen. Om du \u00e4r os\u00e4ker p\u00e5 hur l\u00e5ngt ner du ska f\u00f6ra st\u00e5ngen, s\u00e5 stanna st\u00e5ngen p\u00e5 ungef\u00e4r en knytn\u00e4ves avst\u00e5nd fr\u00e5n br\u00f6stkorgen. Se till att vara styv i handlederna s\u00e5 att de \u00e4r helt raka. Tips! Du kan g\u00e4rna anv\u00e4nda en stepbr\u00e4da eller tr\u00e4ningsb\u00e4nk att ligga p\u00e5 f\u00f6r att komma upp lite fr\u00e5n golvet n\u00e4r du utf\u00f6r \u00f6vningen.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 8 g\u00e5nger[\/vc_column_text][vc_single_image image=”18063″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Omv\u00e4nt marklyft\u00a0<\/b><\/p>\n

Tr\u00e4nar:<\/b> Baksidan av l\u00e5r<\/p>\n

Vikter
\n<\/b>H\u00e4r kan du g\u00e4rna l\u00e4gga p\u00e5 fler vikter j\u00e4mf\u00f6rt med den senaste \u00f6vningen. M\u00e5nga tycker att det \u00e4r h\u00e4nderna som blir en flaskhals h\u00e4r \u2013 d\u00e4rf\u00f6r \u00e4r m\u00e4ngden vikter i denna \u00f6vning ofta relaterad till hur mycket du orkar h\u00e5lla i h\u00e4nderna.<\/p>\n

Beskrivning<\/b>
\nSt\u00e5 med f\u00f6tterna p\u00e5 en h\u00f6ftbredds avst\u00e5nd och h\u00e5ll st\u00e5ngen i h\u00e4nderna. B\u00f6j dig fram\u00e5t med rak rygg. T\u00e4nk dig att du har ett kors i ryggen som b\u00e5de drar axlarna bak\u00e5t och h\u00e5ller ryggen rak. Skjut ut s\u00e4tet baktill och h\u00e5ll st\u00e5ngen intill kroppen hela v\u00e4gen. Stoppa n\u00e4r st\u00e5ngen befinner sig strax under kn\u00e4na. p\u00e5 h\u00e4larna.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 8 g\u00e5nger
\n3\/1 \u2013 8 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus (b\u00f6rja om igen vid n\u00e4sta naturliga st\u00e4lle i musiken)<\/p>\n

2\/2 \u2013 8 g\u00e5nger
\n3\/1 \u2013 8 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18061″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

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

Tr\u00e4nar:<\/b> Rygg<\/p>\n

Vikter
\n<\/b>Ha ungef\u00e4r samma vikter som under b\u00e4nkpressen.<\/p>\n

Beskrivning<\/b>
\nSt\u00e5 med f\u00f6tterna p\u00e5 en h\u00f6ftbredds avst\u00e5nd och h\u00e5ll st\u00e5ngen i h\u00e4nderna. B\u00f6j dig fram\u00e5t med rak rygg. T\u00e4nk dig att du har ett kors i ryggen som b\u00e5de drar axlarna bak\u00e5t och h\u00e5ller ryggen rak. Skjut ut s\u00e4tet baktill och h\u00e5ll st\u00e5ngen intill kroppen hela v\u00e4gen. N\u00e4r st\u00e5ngen ungef\u00e4r befinner sig vid kn\u00e4na, drar du upp den mot magen. H\u00e5ll \u00f6verkroppen stilla under denna r\u00f6relse. Res dig d\u00e4refter upp igen.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18062″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Fransk press\u00a0<\/b><\/p>\n

Tr\u00e4nar:<\/b> Baksidan av arm (triceps)<\/p>\n

Vikter
\n<\/b>Detta \u00e4r en liten muskel, s\u00e5 ta bort \u00e4nnu fler vikter fr\u00e5n den f\u00f6rra
\n\u00f6vningen.<\/p>\n

Beskrivning<\/b>
\nLigg p\u00e5 rygg p\u00e5 golvet eller b\u00e4nken (stepbr\u00e4dan) och fatta ett smalt grepp om st\u00e5ngen. Dina h\u00e4nder ska allts\u00e5 str\u00e4cka sig rakt upp fr\u00e5n
\naxlarna. B\u00f6j p\u00e5 armb\u00e5garna och s\u00e4nk ner st\u00e5ngen mot pannan.
\nSe till att armb\u00e5garna pekar rakt fram\u00e5t mot benen.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18065″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493039664379{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/pumpset2.jpg?id=18053) !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

6.<\/h2>\n

Smal b\u00e4nkpress\u00a0<\/b><\/p>\n

Tr\u00e4nar:<\/b> Baksidan av arm (triceps)<\/p>\n

Vikter
\n<\/b>Du tr\u00e4nar samma muskel som i f\u00f6rra \u00f6vningen och kan d\u00e4rf\u00f6r anv\u00e4nda samma vikter.<\/p>\n

Beskrivning<\/b>
\nLigg p\u00e5 rygg p\u00e5 golvet eller b\u00e4nken (stepbr\u00e4dan) och fatta ett smalt grepp om st\u00e5ngen. Dina h\u00e4nder ska allts\u00e5 str\u00e4cka sig rakt upp fr\u00e5n axlarna. Sl\u00e4pp d\u00e4refter ner st\u00e5ngen mot mellang\u00e4rdet medan du h\u00e5ller armb\u00e5garna t\u00e4tt intill kroppen hela v\u00e4gen.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18064″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Biceps curl<\/strong><\/p>\n

Tr\u00e4nar:<\/b> Framsidan arm<\/p>\n

Vikter
\n<\/b>Ha p\u00e5 ungef\u00e4r samma vikter som i f\u00f6rra \u00f6vningen. N\u00e5gra upplever att de \u00e4r n\u00e5got starkare p\u00e5 framsidan av armen \u00e4n p\u00e5 baksidan, medan andra tycker att det \u00e4r tv\u00e4rtom<\/p>\n

Beskrivning<\/b>
\nSt\u00e5 med f\u00f6tterna p\u00e5 en h\u00f6ftbredds avst\u00e5nd och h\u00e5ll st\u00e5ngen i h\u00e4nderna. B\u00f6j upp armarna mot br\u00f6stkorgen. Stoppa innan du n\u00e5r vilol\u00e4get \u00f6verst och str\u00e4ck ut armen helt n\u00e4r du kommer ner.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18066″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

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

Tr\u00e4nar:<\/b> Framsidan av l\u00e5r och s\u00e4tesmuskulaturen<\/p>\n

Vikter
\n<\/b>Anv\u00e4nd ungef\u00e4r samma vikter som du hade p\u00e5 br\u00f6stkorgen (p\u00e5 bilden visas n\u00e5got mindre vikter). Du jobbar med st\u00f6rre muskler, men \u00f6vningen upplevs ofta som ganska tung och d\u00e4rf\u00f6r kan det vara bra att vara lite f\u00f6rsiktig med belastningen. Om \u00f6vningen k\u00e4nns f\u00f6r l\u00e4tt \u00e4r det bara att l\u00e4gga p\u00e5 fler vikter!<\/p>\n

Beskrivning<\/b>
\nSt\u00e5 med en h\u00f6ftbredds avst\u00e5nd mellan f\u00f6tterna och s\u00e4tt den ena foten l\u00e5ngt bak\u00e5t. Foten ska s\u00e4ttas s\u00e5 l\u00e5ngt bak\u00e5t att n\u00e4r du b\u00f6jer dig ner s\u00e5 skal det bakersta kn\u00e4et n\u00e4stan vidr\u00f6r golvet. B\u00e5da kn\u00e4lederna ska vara vinklade i 90 grader plus att kn\u00e4et ska befinna sig bakom t\u00e5rna p\u00e5 det fr\u00e4msta benet.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 8 g\u00e5nger
\n3\/1 \u2013 8 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus d\u00e5 du byter ben<\/p>\n

2\/2 \u2013 8 g\u00e5nger
\n3\/1 \u2013 8 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18069″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

9.<\/h2>\n

Uppdragning<\/b><\/p>\n

Tr\u00e4nar:<\/b> Axlar<\/p>\n

Vikter
\n<\/b>Ha ungef\u00e4r samma vikter som du hade n\u00e4r du tr\u00e4nade armarna.<\/p>\n

Beskrivning<\/b>
\nSt\u00e5 med f\u00f6tterna p\u00e5 en axelbredds avst\u00e5nd och h\u00e5ll st\u00e5ngen i h\u00e4nderna. Dra d\u00e4refter upp st\u00e5ngen till den \u00f6vre delen av br\u00f6stkorgen samtidigt som du skjuter ut armb\u00e5garna \u00e5t sidorna.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger[\/vc_column_text][vc_single_image image=”18067″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

10.<\/h2>\n

Axelpress<\/b><\/p>\n

Tr\u00e4nar:<\/b> Axlar<\/p>\n

Vikter
\n<\/b>Ha ungef\u00e4r samma vikter som i den f\u00f6rra \u00f6vningen.<\/p>\n

Beskrivning<\/b>
\nSt\u00e5 med f\u00f6tterna p\u00e5 en axelbredds avst\u00e5nd och sv\u00e4ng runt st\u00e5ngen i axelh\u00f6jd. B\u00f6j kn\u00e4lederna en aning. Detta \u00e4r utg\u00e5ngspositionen. Lyft d\u00e4refter upp st\u00e5ngen \u00f6ver huvudet. Se till att du hela tiden jobbar med st\u00e5ngen en liten bit framf\u00f6r huvudet, sp\u00e4nn magen ordentligt f\u00f6r att stabilisera \u00f6verkroppen.<\/p>\n

Repetitioner<\/b>
\n2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
\n4\/4 \u2013 2 g\u00e5nger<\/p>\n

Kort paus<\/p>\n

2\/2 \u2013 4 g\u00e5nger
\n3\/1 \u2013 4 g\u00e5nger
\n1\/1 \u2013 16 g\u00e5nger
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