{"id":24980,"date":"2019-10-16T12:15:18","date_gmt":"2019-10-16T11:15:18","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=24980"},"modified":"2019-11-22T09:28:20","modified_gmt":"2019-11-22T08:28:20","slug":"traningsprogram-till-abilica-xc-airtrack-300-set","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-xc-airtrack-300-set\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica XC AirTrack 300 Set"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1571224568385{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2019\/10\/DSC_5227.jpg?id=24982) !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\u00a0XC AirTrack 300 Set<\/span><\/h2>\n

Abilica XC AirTrack 300 Set \u00e4r en mjuk, luftfylld tr\u00e4ningsmatta. Mattan levereras med en fotpump och en bekv\u00e4m f\u00f6rvaringsv\u00e4ska som g\u00f6r det enkelt f\u00f6r dig att ta med dig produkten vart du vill. Mattan \u00e4r helt fantastisk f\u00f6r balans- och stabilitetstr\u00e4ning, gymnastik, cheerleading, tumbling, kampsport, parkour, hoppning och andra studsaktiviteter. Abilica XC AirTrack 300 Set kan anv\u00e4ndas inomhus, utomhus och p\u00e5 vatten.<\/p>\n

Vill du tr\u00e4na som Johannes H\u00f8sflot Kl\u00e6bo?<\/p>\n

S\u00e5 h\u00e4r g\u00f6r du<\/strong>
\n– K\u00f6p svart tejp
\n– Sk\u00e4r 8 bitar tejp som \u00e4r 15 cm l\u00e5nga
\n– Placera 4 bitar tejp p\u00e5 vardera sidan av den fasta linjen med ca. 45 cm mellanrum mellan varje tejp[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”Shop XC AirTrack 300 Set” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”24937″][\/vc_column][vc_column width=”1\/3″][\/vc_column][vc_column width=”1\/3″][\/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]H\u00e4r f\u00e5r du \u00f6vningar f\u00f6r att utveckla balans och samordning mot teknisk tr\u00e4ning i l\u00e4ngdskid\u00e5kning och st\u00e4rka relevanta muskler f\u00f6r att f\u00f6rb\u00e4ttra tekniken. I detta tr\u00e4ningsprogram tr\u00e4nar vi p\u00e5 fotledsstabilitet och styrka p\u00e5 instabil mark.<\/p>\n

Uppv\u00e4rmning<\/strong>
\nAlternativ 1: Till exempel har du tr\u00e4nat ett pass med l\u00f6pning eller ett specifikt pass i f\u00f6rv\u00e4g – d\u00e5 g\u00e4ller detta som uppv\u00e4rmning.
\nAlternativ 2: Du k\u00f6r r\u00e4tt p\u00e5 \u00f6vningarna – uppv\u00e4rmning beh\u00f6vs inte s\u00e5 mycket eftersom det inte \u00e4r mycket muskelsp\u00e4nning. Du kan k\u00f6ra spinning, jogga eller stretcha lite som en \u00e5terh\u00e4mtning fr\u00e5n ett tidigare pass den dagen eller dagen innan.<\/p>\n

1.<\/h2>\n

Hoppa fram och tillbaka<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du<\/strong>
\nH\u00e5ll ett h\u00f6gt och stabilt startl\u00e4ge med h\u00f6ften, lite vinkel i fotleden och kn\u00e4leden, god h\u00e5llning med br\u00f6stet och blicken fram\u00e5t. R\u00f6relsen styrs av fotleden och kn\u00e4leden. L\u00e4gg dina armar i h\u00f6ftf\u00e4stet.<\/p>\n

Repetitioner<\/strong>
\nHoppa 10 repetitioner p\u00e5 varje ben l\u00e4ngs hela AirTrack. 3 serier.[\/vc_column_text][vc_single_image image=”24987″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/b><\/h2>\n

Hoppa i sidled fr\u00e5n markering till markering<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du<\/strong>
\nH\u00e5ll ett h\u00f6gt och stabilt startl\u00e4ge med h\u00f6ften, lite vinkel i fotleden och kn\u00e4leden, god h\u00e5llning med br\u00f6stet och blicken fram\u00e5t. R\u00f6relsen styrs av fotleden och kn\u00e4leden. L\u00e4gg dina armar i h\u00f6ftf\u00e4stet och hoppa sedan \u00e5t sidan.<\/p>\n

Repetitioner<\/strong>
\nHoppa 10 repetitioner p\u00e5 varje ben. 3 serier.[\/vc_column_text][vc_single_image image=”24986″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Hoppa p\u00e5 ett ben med 1\/4 eller 1\/2 varv<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du<\/strong>
\nH\u00e5ll ett h\u00f6gt och stabilt startl\u00e4ge med h\u00f6ften, lite vinkel i fotleden och kn\u00e4leden, god h\u00e5llning med br\u00f6stet och blicken fram\u00e5t. R\u00f6relsen styrs av fotleden och kn\u00e4leden. L\u00e4gg armarna i h\u00f6ftf\u00e4stet och hoppa sedan med rotation – antingen \u00bc eller \u00bd runda<\/p>\n

Repetitioner<\/strong>
\nHoppa 10 reps p\u00e5 varje ben. 3 serier.[\/vc_column_text][vc_single_image image=”24988″ img_size=”full” alignment=”center”][vc_single_image image=”24989″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Kn\u00e4hopp<\/strong><\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du<\/strong>
\nH\u00e5ll ett h\u00f6gt och stabilt startl\u00e4ge med h\u00f6ften, lite vinkel i fotleden och kn\u00e4leden, god h\u00e5llning med br\u00f6stet och blicken fram\u00e5t. R\u00f6relsen styrs av fotleden och kn\u00e4leden. L\u00e4gg armarna i h\u00f6ftf\u00e4stet och s\u00e4nk dig sedan ner i kn\u00e4leden med en vinkel i fotleden, och sedan kan du hoppa rakt upp igen.<\/p>\n

Repetitioner<\/strong>
\nHoppa 10 repetitioner. 3 serier.[\/vc_column_text][vc_single_image image=”24990″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

Hoppa fyrkant<\/strong><\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du<\/strong>
\nH\u00e5ll ett h\u00f6gt och stabilt startl\u00e4ge med h\u00f6ften, lite vinkel i fotleden och kn\u00e4leden, god h\u00e5llning med br\u00f6stet och blicken fram\u00e5t. R\u00f6relsen styrs av fotleden och kn\u00e4leden. F\u00f6rest\u00e4ll dig att hoppa en i fyrkant. B\u00f6rja p\u00e5 ett valt f\u00e4lt och hoppa rakt till n\u00e4sta f\u00e4lt. Hoppa nu till mark\u00f6ren bredvid den och hoppa sedan rakt tillbaka till mark\u00f6ren. Det n\u00e4sta steget \u00e4r att hoppa till sidan, tillbaka vid den f\u00f6rsta mark\u00f6ren. Sista steg \u00e4r att hoppa rakt till n\u00e4sta mark\u00f6r.<\/p>\n

Repetitioner<\/strong>
\nHoppa 5 fyrkanter p\u00e5 varje ben. 3 serier.[\/vc_column_text][vc_single_image image=”24991″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1571225024333{background-color: #0a0000 !important;}”][vc_column][title text=”Shop Abilica XC AirTrack 300 Set” 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=”24937″][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_1571225063416{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2019\/10\/Slik-gj\u00f8r-du-1.jpg?id=24992) !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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