{"id":18095,"date":"2017-04-25T08:29:14","date_gmt":"2017-04-25T08:29:14","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=18095"},"modified":"2017-08-29T11:42:43","modified_gmt":"2017-08-29T10:42:43","slug":"traningsprogram-till-abilica-sandbag","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-sandbag\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica SandBag"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1493109082731{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/andbag2.jpg?id=18097) !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\u00a0SandBag<\/span><\/h2>\n

SandBag \u00e4r ett str\u00e5lande produkt f\u00f6r varierade och funktionella \u00f6vningar som tr\u00e4nar flera muskler samtidigt.\u00a0Bag i stark nylon med blixtl\u00e5s, lyfthandtag och remmar f\u00f6r att strama \u00e5t. 3 sm\u00e5 p\u00e5sar och 1 stor p\u00e5se i nylon med kardborrband som fylls med \u00f6nskad m\u00e4ngd sand. Max 25 kg. Levereras utan fyllning.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p SandBag nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”745″][\/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-SandBag.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\u00e4ll dig med f\u00f6tterna i lite drygt h\u00f6ftbredd. L\u00e4gg sands\u00e4cken p\u00e5 axlarna. G\u00f6r en 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. Kom tillbaka till grundpositionen. Upprepa.[\/vc_column_text][vc_single_image image=”18113″ 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 axelpress<\/b><\/p>\n

St\u00e4ll dig med f\u00f6tterna i lite drygt h\u00f6ftbredd. H\u00e5ll sands\u00e4cken framf\u00f6r kroppen i h\u00f6jd med nyckelbenet. G\u00f6r en 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. N\u00e4r du kommer upp till grundpositionen g\u00f6r du en axelpress till raka armar. S\u00e4nk ner sands\u00e4cken till grundposition. Upprepa.[\/vc_column_text][vc_single_image image=”18106″ 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 sving till axel<\/b><\/p>\n

St\u00e4ll dig med f\u00f6tterna i lite drygt h\u00f6ftbredd. G\u00f6r en kn\u00e4b\u00f6j tills sands\u00e4cken \u00e4r precis ovanf\u00f6r marken eller s\u00e5 l\u00e5ngt ner du kan med bibeh\u00e5llen rak rygg. Beh\u00e5ll kn\u00e4na i linje med f\u00f6tterna i din kn\u00e4b\u00f6j. Hela foten ska vara i marken. Res dig upp och ta med sands\u00e4cken. Svinga den till valfri axel. Ta med den ner i n\u00e4sta kn\u00e4b\u00f6j. Upprepa. Alternera axel.[\/vc_column_text][vc_single_image image=”18107″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

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

L\u00e4gg sands\u00e4cken p\u00e5 axlarna. Ta ett kliv fram\u00e5t med valfritt ben. St\u00e5 i 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. N\u00e4r du \u00e4r i bottenl\u00e4get ska b\u00e5da kn\u00e4na ha ca 90 graders vinkel och fr\u00e4mre foten vara helt i marken. Rak i ryggen.[\/vc_column_text][vc_single_image image=”18108″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1493109579646{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/sandbag1.jpg?id=18100) !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\u00f6t<\/b><\/p>\n

Starta med att du h\u00e5ller sands\u00e4cken i b\u00e5da h\u00e4nderna i det djupa l\u00e4get f\u00f6r en kn\u00e4b\u00f6j. Res dig upp. H\u00e5ll sands\u00e4cken n\u00e4ra kroppen och ha rak rygg n\u00e4r du reser dig upp. V\u00e4nd runt sands\u00e4cken i h\u00f6jd med br\u00f6stet och pressa upp den till raka armar. Bromsa ner den till br\u00f6stet, v\u00e4nd ner den och g\u00f6r en kn\u00e4b\u00f6j. Upprepa.[\/vc_column_text][vc_single_image image=”18109″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

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

St\u00e4ll dig med h\u00e4nderna p\u00e5 sands\u00e4cken och ha raka armar. St\u00f6d p\u00e5 t\u00e5rna alternativt p\u00e5 kn\u00e4na. G\u00f6r en pushup. Hoppa ihop, s\u00e4tt ner hela foten och r\u00e4ta upp ryggen. H\u00e5ll kn\u00e4na i linje med f\u00f6tterna. G\u00f6r ett upphopp med sands\u00e4cken h\u00e4ngandes i raka armar framf\u00f6r kroppen. N\u00e4r du landar g\u00f6r du direkt en kn\u00e4b\u00f6j. Upprepa.[\/vc_column_text][vc_single_image image=”18110″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

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

St\u00e5 med f\u00f6tterna i lite drygt h\u00f6ftbredd. H\u00e5ll sands\u00e4cken framf\u00f6r kroppen i h\u00f6jd med nyckelbenet, armb\u00e5garna rakt under. Pressa upp sands\u00e4cken till raka armar. Bromsa ner till grundpositionen. Sp\u00e4nn magen under r\u00f6relsen. Upprepa.[\/vc_column_text][vc_single_image image=”18111″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

B\u00e5lrotation<\/b><\/p>\n

St\u00e5 med f\u00f6tterna i lite drygt h\u00f6ftbredd. H\u00e5ll sands\u00e4cken framf\u00f6r dig i h\u00f6jd med naveln. B\u00f6rja rotera sida till sida med hj\u00e4lp av b\u00e5len. Var l\u00e4tt b\u00f6jd i armb\u00e5garna och sp\u00e4nn armen. H\u00e5ll mitten p\u00e5 sands\u00e4cken i linje med ditt br\u00f6stben.[\/vc_column_text][vc_single_image image=”18112″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1493109635158{background-color: #0a0000 !important;}”][vc_column][title text=”K\u00f6p din Abilica SandBag nu.” tag=”h2″ color=”#ff0000″ 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=”745″][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_1493109743442{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/andbag3-1.jpg?id=18116) !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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