{"id":29520,"date":"2021-02-02T12:30:28","date_gmt":"2021-02-02T11:30:28","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=29520"},"modified":"2023-11-06T12:38:53","modified_gmt":"2023-11-06T11:38:53","slug":"traning-med-gummiband-hemma","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsartiklar\/traningstips-for-styrka\/traning-med-gummiband-hemma\/","title":{"rendered":"Tr\u00e4ning med gummiband hemma"},"content":{"rendered":"

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Tr\u00e4ning med gummiband hemma<\/h2>\n

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Gummiband till tr\u00e4ning\u00a0efterfr\u00e5gas som aldrig f\u00f6rr. Fler och fler m\u00e4nniskor anv\u00e4nder dessa i sina tr\u00e4ningsrutiner och det finns m\u00e5nga sk\u00e4l. F\u00f6r det f\u00f6rsta tar ett gummibandv\u00e4ldigt lite utrymme. D\u00e4rf\u00f6r \u00e4r det l\u00e4tt att ta med gummibandet p\u00e5 semester eller bara ha det hemma i en l\u00e5da. P\u00e5 detta s\u00e4tt har du ingen urs\u00e4kt f\u00f6r att inte tr\u00e4na\u00a0n\u00e4r du \u00e4r p\u00e5 semester. Gummibandet\u00a0tar inte mycket plats i resv\u00e4skan och \u00e4r inte tung att b\u00e4ra runt heller. Har du n\u00e5gra gummiband\u00a0hemma \u00e4r det l\u00e4ttare att f\u00e5 till en bra tr\u00e4ning i vardagsrummet. D\u00e5 beh\u00f6ver\u00a0du inte spendera tid p\u00e5 att resa til gymmet och kan v\u00e4lja att\u00a0tr\u00e4na n\u00e4r du vill. En stor f\u00f6rdel med ett gummiband \u00e4r att du\u00a0kan tr\u00e4na hela kroppen om du vill. Du best\u00e4mmer vilka muskler du vill tr\u00e4na och kan enkelt \u00f6ka intensiteten genom att antingen v\u00e4lja ett l\u00e4ttare eller h\u00e5rdare gummiband. Du kan ocks\u00e5 \u00f6ka intensiteten genom att endast dra \u00e5t gummibandet du redan tr\u00e4nar med. Det beh\u00f6ver inte heller att ta l\u00e5ng tid att f\u00e5 till ett ordentligt tr\u00e4ningspass med ett gummiband. Avs\u00e4tt en halvtimme tv\u00e5 g\u00e5nger i veckan s\u00e5 kommer du l\u00e5ngt.<\/p>\n

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\u00d6VNINGAR DU KAN G\u00d6RA HEMMA
\n<\/strong>Det finns m\u00e5nga\u00a0\u00f6vningar du kan g\u00f6ra med ett gummiband. Vi kommer nu att titta p\u00e5\u00a0fyra \u00f6vningar som du kan g\u00f6ra.<\/p>\n

Kn\u00e4b\u00f6j
\n<\/strong>F\u00e4st gummibandet precis under kn\u00e4na. St\u00e4ll dig med h\u00f6ftbredd avst\u00e5nd mellan bena. H\u00e5ll h\u00e4nderna framf\u00f6r kroppen genom hela r\u00f6relsen. B\u00f6j kn\u00e4na och s\u00e4tt dig lugnt ner med s\u00e4tet bak\u00e5t och rak rygg. Se till att kn\u00e4na inte passerar framfor t\u00e5rna. S\u00e4nk dig ner tills hoften \u00e4r i h\u00f6jd med kn\u00e4na och res dig lugnt upp igen. H\u00e5ll andan p\u00e5 v\u00e4g ner och andas lugnt ut n\u00e4r du lyfter dig upp. \u00d6ka sv\u00e5righetsgraden genom att anvanda 2 gummiband, en vid ankeln och en vid kn\u00e4na.<\/p>\n

Sidledsg\u00e5ng
\n<\/strong>Fast gummibandet vid kn\u00e4na. Starta upprest. Strama k\u00e4rnmuskulaturen och ta ett steg till sidan genom att anv\u00e4nda s\u00e4tesmuskulaturen. Flytta sen p\u00e5 det andra benet p\u00e5 samma s\u00e4tt.<\/p>\n

Pushups
\n<\/strong>F\u00e4st tv\u00e5 gummiband tillsammans och l\u00e4gg dom \u00f6ver axlarna. St\u00e4ll dig i push-ups position, antingen p\u00e5 t\u00e5rna eller kn\u00e4na. Strama k\u00e4rnmuskulaturen och h\u00e5ll kroppen rak genom hela r\u00f6relsen. S\u00e4nk \u00f6verkroppen lugnt mot marken och v\u00e4nd r\u00f6relsen n\u00e4r br\u00f6stet nuddar backen. H\u00e5ll andan p\u00e5 v\u00e4g ner och andas ut n\u00e4r du pressat dig fr\u00e5n marken och tillbaks till utgangspositionen.<\/p>\n

Sittande rodd
\n<\/strong>F\u00e4st tv\u00e5 gummiband tillsammans. S\u00e4tt dig p\u00e5 rumpan med raka ben, rak rygg och l\u00e5ga axlar. F\u00e4st gummibandet under fotsulan och ta tag i den andra \u00e4nden med h\u00e4nderna. Dra bandet mot naveln, rulla axlarna bak\u00e5t och press ihop axlarna. H\u00e5ll igen gummibandet p\u00e5 v\u00e4g tillbaka till utgangspositionen. Andas lugnt och kontrollerat genom hela r\u00f6relsen.<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=”27537″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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