{"id":25189,"date":"2019-11-22T09:29:16","date_gmt":"2019-11-22T08:29:16","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=25189"},"modified":"2019-11-22T09:39:54","modified_gmt":"2019-11-22T08:39:54","slug":"traningsprogram-till-abilica-xc-trainingband-set-eco","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-xc-trainingband-set-eco\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica XC TrainingBand Set ECO"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1574411418746{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2019\/11\/DSC_5576.jpg?id=25191) !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 TrainingBand Set<\/span><\/h3>\n

Abilica XC TrainingBand ECO Set \u00e4r oumb\u00e4rligt i tr\u00e4ningsv\u00e4skan och den praktiska, medf\u00f6ljande f\u00f6rvaringsp\u00e5sen skyddar gummibanden.Paketet best\u00e5r av tre olika gummiband i marknadens b\u00e4sta kvalitet. De unika gummibanden \u00e4r tillverkade av 100% naturgummi, \u00e4r milj\u00f6v\u00e4nliga och 100% biologiskt nedbrytbara.<\/p>\n

[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”Shop XC TrainingBand Set ECO” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”24936″][\/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 \u00f6ka muskelstyrkan och f\u00f6rb\u00e4ttra kraftutvecklingen i l\u00e4ngdskid\u00e5kningen. I detta tr\u00e4ningsprogram fokuserar vi p\u00e5 k\u00e4rntr\u00e4ning och muskelstyrka i benen.<\/p>\n

1.<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>H\u00e4ng 1 eller 2 gummiband i ett f\u00e4stelement ovanf\u00f6r dig. Se till att den nedre delen av gummibandet \u00e4r \u00f6ver axelh\u00f6jd s\u00e5 att den h\u00e4nger rakt ner. Ta sedan tag i gummibandet med b\u00e5da h\u00e4nderna. Placera benen v\u00e4l tillbaka s\u00e5 att du kan falla fram p\u00e5 gummibanden. Dra in naveln n\u00e4r du faller fram\u00e5t s\u00e5 att du f\u00e5r en ”b\u00f6jd” rygg. H\u00e5ll kroppen stel i den l\u00e4gre fasen och skjut dig upp igen. Startposition \u00e4r ”plankposition”.<\/p>\n

Repetitioner
\n<\/b>15-20 repetitioner. 3 serier.[\/vc_column_text][vc_single_image image=”25194″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

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

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>H\u00e4ng 1 eller 2 gummiband i ett f\u00e4stelement ovanf\u00f6r dig. Se till att den nedre delen av gummibandet \u00e4r \u00f6ver axelh\u00f6jd. Hitta en l\u00e5da \/ b\u00e4nk och placera den ca. en kroppsl\u00e4ngd framf\u00f6r gummibandet. F\u00e4st gummibandet runt dina vrister och placera armb\u00e5gar eller h\u00e4nder p\u00e5 b\u00e4nken. Startpositionen \u00e4r ”plankposition”. Dra in naveln n\u00e4r du faller fram\u00e5t s\u00e5 att du f\u00e5r en ”b\u00f6jd” rygg. Kroppen ska vara rak och du b\u00f6r h\u00e5lla kroppen stel i den l\u00e4gre fasen.<\/p>\n

Kan ocks\u00e5 k\u00f6ras med ett ben utanf\u00f6r gummibandet om du har kontroll.<\/i><\/p>\n

Repetitioner
\n<\/b>30-60 sekunder. 3 serier.[\/vc_column_text][vc_single_image image=”25195″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>H\u00e4ng 1 eller 2 gummiband i ett f\u00e4stelement ovanf\u00f6r dig. Se till att den nedre delen av gummibandet \u00e4r \u00f6ver axelh\u00f6jd. Hitta en l\u00e5da \/ b\u00e4nk och placera den ca. en kroppsl\u00e4ngd framf\u00f6r gummibandet. F\u00e4st gummibandet runt dina vrister och placera en arm \/ armb\u00e5ge och v\u00e4nd kroppen i sidled. Utg\u00e5ngsl\u00e4get \u00e4r ”sidledplanka”. Dra in naveln, placera \u00f6verarmen i h\u00f6ftf\u00e4stet, h\u00e5ll h\u00f6ften i ett stabilt, h\u00f6gt l\u00e4ge, starta r\u00f6relsen. Kroppen ska vara rak och du b\u00f6r h\u00e5lla kroppen stel i den l\u00e4gre fasen.<\/p>\n

Kan ocks\u00e5 k\u00f6ras med ett ben utanf\u00f6r gummibandet om du har kontroll.<\/i><\/p>\n

Repetitioner
\n<\/b>20-40 sekunder p\u00e5 varje sida. 3 serier.[\/vc_column_text][vc_single_image image=”25198″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>F\u00e4st det gummibandet runt dina vrister. Placera benen p\u00e5 axelbredd avst\u00e5nd. B\u00f6j kn\u00e4na n\u00e5got och tryck p\u00e5 framfoten. G\u00e5 i sidled med gummibandet alltid i sp\u00e4nning. Detta \u00e4r en bra \u00f6vning f\u00f6r att bli starkare i fri\u00e5kning.<\/p>\n

Repetitioner
\n<\/b>20-40 sekunder p\u00e5 varje sida. 3 serier.[\/vc_column_text][vc_single_image image=”25199″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>F\u00e4st gummibanden runt anklarna med f\u00f6renade ben. G\u00e5 ner till plankl\u00e4get med raka armar. Dra in naveln s\u00e5 att du f\u00e5r en ”b\u00f6jd” rygg. Dra kn\u00e4et till br\u00f6stet, vartannat ben.<\/p>\n

Repetitioner
\n<\/b>20-40 sekunder. 3 serier.[\/vc_column_text][vc_single_image image=”25200″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>F\u00e4st gummibandet runt dina vrister. Hitta tryck p\u00e5 framfoten, ha samma vinkel vid vaden som i \u00f6verkroppen och h\u00e5ll armb\u00e5garna 90 grader. Aktivera hamstring f\u00f6r att trycka tillbaka foten. H\u00e5ll positionen. L\u00e5ngsamma och kontrollerade r\u00f6relser. K\u00f6r alla serier p\u00e5 ett ben innan du byter.<\/p>\n

Repetitioner
\n<\/b>20-40 sekunder. 3 serier.[\/vc_column_text][vc_single_image image=”25201″ 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 TrainingBand Set ECO” 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=”24936″][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_1574411988504{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2019\/11\/DSC_5594.jpg?id=25202) !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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