{"id":18076,"date":"2017-04-25T08:12:51","date_gmt":"2017-04-25T08:12:51","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=18076"},"modified":"2017-08-29T11:41:06","modified_gmt":"2017-08-29T10:41:06","slug":"traningsprogram-till-abilica-rubberband","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica RubberBand"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493108226543{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/rubberband1.jpg?id=18080) !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\u00a0RubberBand<\/span><\/h2>\n

Abilica RubberBand kan du ta med dig \u00f6verallt. Tr\u00e4ningsbanden \u00e4r tillverkade i naturgummilatex och finns i olika styrkeniv\u00e5er. \u00c4r du nyb\u00f6rjare rekommenderar vi en l\u00e4tt styrka, \u00e4r du tr\u00e4nad rekommenderar vi medium styrka och v\u00e4ltr\u00e4nad rekommenderas h\u00e5rd styrka. Med de olika tr\u00e4ningsbanden kan du tr\u00e4na det allra mesta av kroppen.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p RubberBand nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2236″][\/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-RubberBand.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

Sidledsg\u00e5ng<\/b><\/p>\n

Tr\u00e4nar:<\/b> L\u00e5r.<\/p>\n

F\u00e4st bandet vid kn\u00e4na. Starta upprest, strama k\u00e4rnmuskulaturen och ta ett steg till sidan genom att anv\u00e4nda s\u00e4tesmuskulaturen. Flytta sen p\u00e5 det andra benet p\u00e5 samma s\u00e4tt.[\/vc_column_text][vc_single_image image=”18085″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

H\u00f6ftrotation<\/b><\/p>\n

Tr\u00e4nar:<\/b> H\u00f6ft\/l\u00e5r<\/p>\n

F\u00e4st bandet precis under kn\u00e4na. St\u00e4ll dig med h\u00f6ftbredd avst\u00e5nd mellan bena. H\u00e5ll h\u00e4nderna framf\u00f6r kroppen genom hela \u00f6vningen. B\u00f6j kn\u00e4na, s\u00e4tt dig lugnt ner med s\u00e4tet bak\u00e5t och rak rygg. Se till att kn\u00e4na inte passerar framf\u00f6r t\u00e5rna. S\u00e4nk dig ner tills h\u00f6ften \u00e4r i h\u00f6jd med kn\u00e4na. \u00d6vningarna utf\u00f6rs genom att flytta kn\u00e4na in mot mitten, och sen pressa dom s\u00e5 l\u00e5ngt ut till sidan som man klarar av. Hela r\u00f6relsen g\u00f6rs i kneb\u00f6jsposition.[\/vc_column_text][vc_single_image image=”18086″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Kn\u00e4b\u00f6j m\/Abilica RubberBand runt kn\u00e4na<\/b><\/p>\n

Tr\u00e4nar:<\/b> L\u00e5r och s\u00e4te<\/p>\n

F\u00e4st bandet precis under kn\u00e4na. St\u00e4ll dig med h\u00f6ftbredd avst\u00e5nd mellan bena. H\u00e5ll h\u00e4nderna framf\u00f6r kroppen genom hela r\u00f6relsen. B\u00f6j kn\u00e4na och s\u00e4tt dig lugnt ner med s\u00e4tet bak\u00e5t och rak rygg. Se till att kn\u00e4na inte passerar framf\u00f6r t\u00e5rna. S\u00e4nk dig ner tills h\u00f6ften \u00e4r i h\u00f6jd med kn\u00e4na och res dig lugnt upp igen. H\u00e5ll andan p\u00e5 v\u00e4g ner och andas lugnt ut n\u00e4r du lyfter dig upp. \u00d6ka sv\u00e5righetsgraden genom att anv\u00e4nda 2 band, en vid ankeln och en vid kn\u00e4na.[\/vc_column_text][vc_single_image image=”18087″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

H\u00f6fthev m\/Abilica RubberBand runt kn\u00e4na<\/b><\/p>\n

Tr\u00e4nar:<\/b> Baksida l\u00e5r och mage<\/p>\n

F\u00e4st bandet runt kn\u00e4na. L\u00e4gg dig p\u00e5 rygg med armarna l\u00e4ngs med kroppen och med h\u00f6ftbredds avst\u00e5nd mellan bena. Lyft t\u00e5rna fr\u00e5n backen, men beh\u00e5ll h\u00e4len i marken genom hela r\u00f6relsen. R\u00f6relsen startar n\u00e4r du lyfter h\u00f6ften lugnt och kontrollerat fr\u00e5n marken medan du stramar baksida l\u00e5r, s\u00e4tesmuskulaturen och k\u00e4rnmuskulaturen. S\u00e4nk h\u00f6ften lugnt mot marken igen och g\u00f6r om r\u00f6relsen. Andas lugnt och kontrollerat genom hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”18088″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493108495899{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/rubberband2.jpg?id=18081) !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

Sidolyft med Abilica RubberBand runt kn\u00e4na<\/b><\/p>\n

Tr\u00e4nar:<\/b> L\u00e5r och ljumske<\/p>\n

F\u00e4st bandet runt kn\u00e4na. L\u00e4gg dig p\u00e5 sidan med benen parallellt \u00f6ver varandra. Lyft den h\u00f6gsta foten upp genom att anv\u00e4nda s\u00e4tesmuskulaturen. S\u00e4nk foten lugnt ner igen och g\u00f6r om r\u00f6relsen. \u00d6ka sv\u00e5righetsgraden genom att flytta bandet ner till anklarna.[\/vc_column_text][vc_single_image image=”18089″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Push-ups med Abilica RubberBand<\/b><\/p>\n

Tr\u00e4nar:<\/b> Br\u00f6stmusklarna samt n\u00e5got p\u00e5 baksidan av arm och axlar<\/p>\n

F\u00e4st tv\u00e5 band tillsammans och l\u00e4gg dom \u00f6ver axlarna. St\u00e4ll dig i push-ups position, antingen p\u00e5 t\u00e5rna eller kn\u00e4na. Strama k\u00e4rnmuskulaturen och h\u00e5ll kroppen rak genom hela r\u00f6relsen. S\u00e4nk \u00f6verkroppen lugnt mot marken och v\u00e4nd r\u00f6relsen n\u00e4r br\u00f6stet nuddar backen. H\u00e5ll andan p\u00e5 v\u00e4g ner och andas ut n\u00e4r du pressat dig fr\u00e5n marken och tillbaks till utg\u00e5ngspositionen.[\/vc_column_text][vc_single_image image=”18090″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Sittande rodd med Abilica RubberBand<\/b><\/p>\n

Tr\u00e4nar:<\/b> Br\u00f6st och armar<\/p>\n

F\u00e4st tv\u00e5 band tillsammans. S\u00e4tt dig p\u00e5 rumpan med raka ben, rak rygg och l\u00e5ga axlar. F\u00e4st bandet under fotsulan och ta tag i den andra \u00e4nden med h\u00e4nderna. Dra bandet mot naveln, rulla axlarna bak\u00e5t och press ihop axlarna. H\u00e5ll igen bandet p\u00e5 v\u00e4g tillbaka till utg\u00e5ngspositionen. Andas lugnt och kontrollerat genom hela r\u00f6relsen.[\/vc_column_text][vc_single_image image=”18091″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1504003263694{background-color: #0033a0 !important;}”][vc_column][title text=”K\u00f6p ditt Abilica RubberBand 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=”2236″][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_1493108581119{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/ubberband3.jpg?id=18082) !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":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493108226543{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/rubberband1.jpg?id=18080) !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…<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":3041,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-18076","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nTr\u00e4ningsprogram till Abilica RubberBand • Abilica<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4ningsprogram till Abilica RubberBand\" \/>\n<meta property=\"og:description\" content=\"[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493108226543{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/rubberband1.jpg?id=18080) !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...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/\" \/>\n<meta property=\"og:site_name\" content=\"Abilica\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/abilicahometraining\/\" \/>\n<meta property=\"article:modified_time\" content=\"2017-08-29T10:41:06+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data1\" content=\"6 minuter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/\",\"url\":\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/\",\"name\":\"Tr\u00e4ningsprogram till Abilica RubberBand • Abilica\",\"isPartOf\":{\"@id\":\"https:\/\/abilica.com\/#website\"},\"datePublished\":\"2017-04-25T08:12:51+00:00\",\"dateModified\":\"2017-08-29T10:41:06+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/#breadcrumb\"},\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hem\",\"item\":\"https:\/\/abilica.com\/sv\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Tr\u00e4ningsprogram\",\"item\":\"https:\/\/abilica.com\/sv\/traningsprogram\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Tr\u00e4ningsprogram till Abilica RubberBand\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/abilica.com\/#website\",\"url\":\"https:\/\/abilica.com\/\",\"name\":\"Abilica\",\"description\":\"Abilica Home Training\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/abilica.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sv-SE\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Tr\u00e4ningsprogram till Abilica RubberBand • Abilica","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/","og_locale":"sv_SE","og_type":"article","og_title":"Tr\u00e4ningsprogram till Abilica RubberBand","og_description":"[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493108226543{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/rubberband1.jpg?id=18080) !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...","og_url":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/","og_site_name":"Abilica","article_publisher":"https:\/\/www.facebook.com\/abilicahometraining\/","article_modified_time":"2017-08-29T10:41:06+00:00","twitter_card":"summary_large_image","twitter_misc":{"Ber\u00e4knad l\u00e4stid":"6 minuter"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/","url":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/","name":"Tr\u00e4ningsprogram till Abilica RubberBand • Abilica","isPartOf":{"@id":"https:\/\/abilica.com\/#website"},"datePublished":"2017-04-25T08:12:51+00:00","dateModified":"2017-08-29T10:41:06+00:00","breadcrumb":{"@id":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/#breadcrumb"},"inLanguage":"sv-SE","potentialAction":[{"@type":"ReadAction","target":["https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-rubberband\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hem","item":"https:\/\/abilica.com\/sv\/"},{"@type":"ListItem","position":2,"name":"Tr\u00e4ningsprogram","item":"https:\/\/abilica.com\/sv\/traningsprogram\/"},{"@type":"ListItem","position":3,"name":"Tr\u00e4ningsprogram till Abilica RubberBand"}]},{"@type":"WebSite","@id":"https:\/\/abilica.com\/#website","url":"https:\/\/abilica.com\/","name":"Abilica","description":"Abilica Home Training","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/abilica.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sv-SE"}]}},"_links":{"self":[{"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/pages\/18076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/comments?post=18076"}],"version-history":[{"count":0,"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/pages\/18076\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/pages\/3041"}],"wp:attachment":[{"href":"https:\/\/abilica.com\/sv\/wp-json\/wp\/v2\/media?parent=18076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}