{"id":21120,"date":"2017-11-20T09:41:43","date_gmt":"2017-11-20T08:41:43","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=21120"},"modified":"2017-11-20T10:29:16","modified_gmt":"2017-11-20T09:29:16","slug":"traningsprogram-till-abilica-flextower","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-flextower\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica FlexTower"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1511167972580{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/11\/skr\u00e5-mage-1.jpg?id=21141) !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=”black” 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\u00a0FlexTower<\/span><\/h2>\n

Anv\u00e4ndbar multitr\u00e4ningsstation med stora variationsm\u00f6jligheter. Flyttbart f\u00e4ste som justeras med ett enkelt handgrepp. Kombinerat med handtag som fungerar oberoende av varandra m\u00f6jligg\u00f6r en enorm m\u00e4ngd \u00f6vningar.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p FlexTower nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][product_mod id=”2383″][\/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%2F11%2FAbilica-FlexTower.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

Drag ned\u00e5t (kr\u00e4ver s\u00e4rskild st\u00e5ng)
\n<\/b>Antal repetitioner:<\/b> 12 repetitioner x 3 set
\nTr\u00e4nar:<\/b> De breda ryggmusklerna samt armar<\/p>\n

St\u00e5 p\u00e5 kn\u00e4 under st\u00e5ngen, g\u00e4rna med kn\u00e4na placerade p\u00e5 en Abilica BalancePad Maxi. Placera h\u00e4nderna p\u00e5 st\u00e5ngen, ca 5\u201310 cm bredare \u00e4n axelbrett p\u00e5 varje sida. Dra sedan axlarna ned\u00e5t och lite bak\u00e5t, innan du b\u00f6jer p\u00e5 armb\u00e5garna och drar ned st\u00e5ngen mot br\u00f6stkorgen. Se till att armb\u00e5garna pekar ned\u00e5t under hela r\u00f6relsen. Str\u00e4ck ut armarna kontrollerat till startl\u00e4get igen.[\/vc_column_text][vc_single_image image=”21152″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Sittande rodd (kr\u00e4ver roddhandtag eller b\u00e5da handtagen)
\n<\/b>Antal repetitioner:<\/b> 12 repetitioner x 3 set
\nTr\u00e4nar:<\/b> Rygg och armar<\/p>\n

S\u00e4tt dig framf\u00f6r maskinen, g\u00e4rna med s\u00e4tet placerat p\u00e5 en Abilica BalancePad lviaxi. Justera h\u00f6jde p\u00e5 vajerf\u00e4stet s\u00e5 att armb\u00e5garna \u00e4r i 90 grader under den sista delen av r\u00f6relsen. F\u00e4st roddhandtaget eller handtagen dra axlarna bak\u00e5t samtidigt som du h\u00e5ller ryggen rak. Dra handtaget mot naveln genom att b\u00f6ja p\u00e5 armb\u00e5garna. Str\u00e4ck ut armarna kontrollerat till startl\u00e4get igen.[\/vc_column_text][vc_single_image image=”21154″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Tricepsdrag ned\u00e5t med rep (kr\u00e4ver tricepsrep)
\n<\/b>Antal repetitioner:<\/b> 12 repetitioner x 3 set
\nTr\u00e4nar:<\/b> Triceps<\/p>\n

Justera vajern till den \u00f6versta h\u00f6jden och s\u00e4tt fast tricepsrepet. H\u00e5ll i repet med en hand i varje \u00e4nde, med ett hammargrepp. Armb\u00e5garna ska vara lite framf\u00f6r kroppen och i axelbredd. Dra ned repet samtidigt som du h\u00e5ller kvar armb\u00e5garna i samma position. Vrid h\u00e4nderna i slutfasen s\u00e5 att handtaget vrids mot kroppen. F\u00f6r repet kontrollerat tillbaka till startpositionen[\/vc_column_text][vc_single_image image=”21156″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Enhandscurl
\n<\/b>Antal repetitioner:<\/b>12 repetitioner x 3 set per arm
\nTr\u00e4nar:<\/b> Biceps<\/p>\n

Justera vajern till det nedersta l\u00e4get och s\u00e4tt fast handtaget. St\u00e5 med ryggen v\u00e4nd mot maskinen och h\u00e5ll i handtaget med handflatan v\u00e4nd bort fr\u00e5n kroppen. Dra upp handen mot axeln, och s\u00e4nk den sedan kontrollerat tillbaka till startl\u00e4get. (Kan ocks\u00e5 g\u00f6ras med st\u00e5ng och b\u00e5da h\u00e4nderna).[\/vc_column_text][vc_single_image image=”21153″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Enarmsdrag baksida av axlar
\n<\/b>Antal repetitioner:<\/b>12 repetitioner x 3 set per arm
\nTr\u00e4nar:<\/b> Axlar och lite armar<\/p>\n

St\u00e5 s\u00e5 att f\u00e4stet p\u00e5 maskinen \u00e4r rakt mot sidan av kroppen. Justera vajern s\u00e5 att den \u00e4r i lagom h\u00f6jd n\u00e4r handen \u00e4r i \u00f6vningens nedre del. H\u00e5ll i handtaget, ha armen rak under hela r\u00f6relsen, och dra handen rakt ut mot sidan. Str\u00e4ck ut armen kontrollerat igen, och upprepa r\u00f6relsen.[\/vc_column_text][vc_single_image image=”21157″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Sidoh\u00e4v axlar
\n<\/b>Antal repetitioner:<\/b> 12 repetitioner x 3 set
\nTr\u00e4nar:<\/b> Axlar<\/p>\n

St\u00e5 s\u00e5 att f\u00e4stet p\u00e5 maskinen \u00e4r rakt mot sidan av kroppen. Justera vajern s\u00e5 att den \u00e4r i lagom h\u00f6jd n\u00e4r handen \u00e4r i \u00f6vningens nedre del. H\u00e5ll i handtaget, ha armen rak under hela r\u00f6relsen, och dra handen upp\u00e5t och ut\u00e5t fr\u00e5n kroppen. Avsluta r\u00f6relsen n\u00e4r handen \u00e4r i h\u00f6jd med axlarna. Str\u00e4ck ut armen kontrollerat igen, och upprepa r\u00f6relsen.[\/vc_column_text][vc_single_image image=”21158″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

St\u00e5ende rodd med st\u00e5ng (kr\u00e4ver st\u00e5ng)
\n<\/b>Antal repetitioner:<\/b> 12 repetitioner x 3 set
\nTr\u00e4nar:<\/b> Axlar<\/p>\n

H\u00e5ll st\u00e5ngen med \u00f6verhandsgrepp, med ungef\u00e4r en tummes avst\u00e5nd fr\u00e5n varandra. Det g\u00e5r ocks\u00e5 att h\u00e5lla bredare, om det k\u00e4nns mer naturligt. Lyft st\u00e5ngen tills de \u00e4r lite under halsen och se till att armb\u00e5garna alltid \u00e4r h\u00f6gre \u00e4n handlederna. Str\u00e4ck ut armen kontrollerat igen, och upprepa r\u00f6relsen.[\/vc_column_text][vc_single_image image=”21159″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

St\u00e5ende rodd med st\u00e5ng (kr\u00e4ver st\u00e5ng)
\n<\/b>Antal repetitioner:<\/b> 12 repetitioner x 3 set
\nTr\u00e4nar:<\/b> Axlar<\/p>\n

H\u00e5ll st\u00e5ngen med \u00f6verhandsgrepp, med ungef\u00e4r en tummes avst\u00e5nd fr\u00e5n varandra. Det g\u00e5r ocks\u00e5 att h\u00e5lla bredare, om det k\u00e4nns mer naturligt. Lyft st\u00e5ngen tills de \u00e4r lite under halsen och se till att armb\u00e5garna alltid \u00e4r h\u00f6gre \u00e4n handlederna. Str\u00e4ck ut armen kontrollerat igen, och upprepa r\u00f6relsen.[\/vc_column_text][vc_single_image image=”21160″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

10.<\/h2>\n

St\u00e5ende situps f\u00f6r mage (kr\u00e4ver tricepsrep<\/b>)
\nAntal repetitioner:<\/b> 20 repetitioner x 3 set
\nTr\u00e4nar:<\/b> Mage<\/p>\n

F\u00e4st vajerf\u00e4stet i den \u00f6vre positionen och s\u00e4tt fast tricepsrepet. St\u00e5 en benl\u00e4ngd fr\u00e5n maskinen och placera tricepsrepet \u00f6ver nacken. H\u00e5ll i varje \u00e4nde, b\u00f6j p\u00e5 ryggen och g\u00f6r en situpsliknande r\u00f6relse. F\u00f6r repet lugnt och kontrollerat tillbaka.[\/vc_column_text][vc_single_image image=”21150″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

11.<\/h2>\n

St\u00e5ende rotation
\n<\/b>Antal repetitioner:<\/b> 20 repetitioner x 3 set per sida
\nTr\u00e4nar:<\/b> Mage och rygg<\/p>\n

Justera vajerf\u00e4stet till det mittersta omr\u00e5det, och s\u00e4tt fast handtaget. St\u00e5 parallellt med maskinen och h\u00e5ll i handtaget med raka armar. Rotera i motsatt riktning med \u00f6verkroppen, samtidigt som du h\u00e5ller armarna raka.[\/vc_column_text][vc_single_image image=”21151″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

12.<\/h2>\n

St\u00e5ende enhandsflies
\n<\/b>Antal repetitioner:<\/b> 12 repetitioner x 3 set per sida
\nTr\u00e4nar:<\/b> Br\u00f6st<\/p>\n

Justera vajerf\u00e4stet till br\u00f6sth\u00f6jd och s\u00e4tt fast handtaget. St\u00e5 parallellt med maskinen och h\u00e5ll i handtaget med rak arm. Dra armen horisontellt ut\u00e5t tills du passerar br\u00f6stkorgen. Det \u00e4r viktigt att du g\u00f6r r\u00f6relsen l\u00e5ngsamt tillbaka.[\/vc_column_text][vc_single_image image=”21155″ img_size=”full” alignment=”center”][vc_empty_space height=”60px”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1511169986551{background-color: #0a0000 !important;}”][vc_column][title text=”K\u00f6p din Abilica FlexTower 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=”2383″][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_1511170024590{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/11\/sittende-ro-2.jpg?id=21140) !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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