{"id":25213,"date":"2019-11-22T10:07:15","date_gmt":"2019-11-22T09:07:15","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=25213"},"modified":"2019-11-27T10:34:09","modified_gmt":"2019-11-27T09:34:09","slug":"traningsprogram-till-abilica-xc-gymmat","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-xc-gymmat\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica XC GymMat"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1574413697826{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2019\/11\/DSC_5374.jpg?id=25215) !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 GymMat<\/span><\/h3>\n

Abilica XC GymMat \u00e4r v\u00e5r allra b\u00e4sta matta med h\u00f6g t\u00e4thet och h\u00e5llbarhet. Den produceras i det milj\u00f6v\u00e4nliga materialet NBR och inneh\u00e5ller inga gifter, ftalater eller latex. Eftersom mattan har lika h\u00f6g friktion p\u00e5 b\u00e5da sidor kan du anv\u00e4nda vilken sida du vill. Du kommer att uppt\u00e4cka att det \u00e4r extremt stabilt \u00e4nd\u00e5.<\/p>\n

[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”Shop XC GymMat” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”24938″][\/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\u00e4ningsprogrammet fokuserar vi p\u00e5 k\u00e4rntr\u00e4ning och rygg.<\/p>\n

1.<\/h2>\n

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>\u00d6vningen \u00e4r planka. Placera armb\u00e5gar p\u00e5 tr\u00e4ningsmattan med axelbredds avst\u00e5nd. Dra in naveln n\u00e4r du rullar fram\u00e5t s\u00e5 att du f\u00e5r en ”b\u00f6jd” rygg. Kroppen ska vara rak och du b\u00f6r stelna i den l\u00e4gre fasen.<\/p>\n

Repetitioner
\n<\/b>30-60 sekunder. 3 serier.[\/vc_column_text][vc_single_image image=”25218″ img_size=”full” alignment=”center”][\/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

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

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>\u00d6vningen \u00e4r situps. Ligg p\u00e5 ryggen p\u00e5 en tr\u00e4ningsmatta med kn\u00e4ledet i 90 grader. S\u00e4tt ihop h\u00e4nderna bakom huvudet. Aktivera magen n\u00e4r du lyfter upp br\u00f6stet mot kn\u00e4na.<\/p>\n

Repetitioner
\n<\/b>20-25 repetitioner. 3 serier.[\/vc_column_text][vc_single_image image=”25220″ img_size=”full” alignment=”center”][\/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

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

S\u00e5 h\u00e4r g\u00f6r du
\n<\/b>\u00d6vningen \u00e4r en ryggstr\u00e4cka. Ligg rakt p\u00e5 magen p\u00e5 tr\u00e4ningsmattan. Br\u00f6stet ska vara i kontakt med mattan under hela \u00f6vningen. Titt ner p\u00e5 mattan, lyft upp en arm och ben diagonalt samtidigt. H\u00e5ll i 2 sekunder i den \u00f6vre fasen innan du s\u00e4nker kroppen hela v\u00e4gen ner till startpositionen. Lyft s\u00e5 motsatt diagonalt.<\/p>\n

Repetitioner
\n<\/b>12-15 repetitioner p\u00e5 varje sida. 3 serier.[\/vc_column_text][vc_single_image image=”25219″ 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 GymMat” 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=”24938″][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_1574413977787{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2019\/11\/DSC_5434.jpg?id=25221) !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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