{"id":1365,"date":"2016-04-25T13:00:17","date_gmt":"2016-04-25T11:00:17","guid":{"rendered":"https:\/\/mammafit-1239.appspot.com\/?p=1365"},"modified":"2023-03-07T17:51:49","modified_gmt":"2023-03-07T16:51:49","slug":"plankguide-del-3-statiska-vs-dynamiska-plankor","status":"publish","type":"post","link":"https:\/\/trainimal.com\/se\/plankguide-del-3-statiska-vs-dynamiska-plankor\/","title":{"rendered":"Plankguide, del 3: Statiska vs dynamiska plankor"},"content":{"rendered":"<p><strong>Efter att du har st\u00e5tt still i planka i olika positioner (s\u00e5 kallad statisk planka) ett bra tag s\u00e5 \u00e4r det dags att g\u00e5 vidare till det jag kallar dynamiska plankor.<\/strong><\/p>\n<p>Dynamisk planka \u00e4r n\u00e4r du bibeh\u00e5ller den statiska plankan men l\u00e4gger till arm eller benr\u00f6relser och \u00e4ven redskap. De \u00e4r mycket tuffare \u00e4n vanliga statiska plankor och \u00e4r sv\u00e5rare \u00e4ven teknikm\u00e4ssigt \u2013 f\u00f6r att inte tala om coreutmaningen. I dessa ska du definitivt anv\u00e4nda dig av bracing! Det \u00e4r det jag menar med att inte st\u00e5 l\u00e4ngre och l\u00e4ngre i planka, utan g\u00f6r plankorna tuffare och tuffare.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1533 size-medium aligncenter\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Benlyft-1-300x185.jpg\" alt=\"Benlyft 1\" width=\"300\" height=\"185\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1529 size-medium aligncenter\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Benlyft-300x161.jpg\" alt=\"Benlyft\" width=\"300\" height=\"161\" \/><\/p>\n<h3><strong>Dynamisk planka med benlyft<\/strong><\/h3>\n<p>L\u00e4gg dig p\u00e5 mage p\u00e5 bollen och ta ett par steg fram\u00e5t tills du kommit till rak planka. Sug in naveln och lyft upp b\u00e4ckenbotten s\u00e5 du s\u00e4krar l\u00e4ndryggen. Lyft upp ett ben, h\u00e5ll i ett par sekunder och s\u00e4nk f\u00f6rsiktigt. Byt ben.<br \/>\n<span style=\"text-decoration: underline\">T\u00e4nk p\u00e5:<\/span> undvik att h\u00e4nga i axlarna och svanka. H\u00e5ll kroppen s\u00e5 rak som m\u00f6jligt. Blir det f\u00f6r svajigt med bollen, testa att g\u00f6ra den p\u00e5 golvet (l\u00e4ttast!) eller b\u00e4nk.<\/p>\n<p>3 x 8-10\/ben<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1530 size-medium aligncenter\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Knalyft-1-300x145.jpg\" alt=\"Knalyft 1\" width=\"300\" height=\"145\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1531 size-medium aligncenter\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Knalyft-2-300x135.jpg\" alt=\"Knalyft 2\" width=\"300\" height=\"135\" \/><\/p>\n<h3><strong>Dynamisk planka med kn\u00e4lyft<\/strong><\/h3>\n<p>L\u00e4gg dig p\u00e5 mage p\u00e5 bollen och ta ett par steg fram\u00e5t tills du kommit till \u00a0rak planka. Sug in naveln och lyft upp b\u00e4ckenbotten s\u00e5 du s\u00e4krar l\u00e4ndryggen. Dra nu ett kn\u00e4 mot br\u00f6stet och kom tillbaka. Byt ben.<br \/>\n<span style=\"text-decoration: underline\">T\u00e4nk p\u00e5:<\/span> undvik att h\u00e4nga i axlarna och forts\u00e4tt att st\u00e5 med rak kropp under hela \u00f6vningen. Du kan \u00e4ven testa plankan p\u00e5 golvet (l\u00e4ttast!) och b\u00e4nk.<\/p>\n<p>3 x 8-10\/ben<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1535 size-medium aligncenter\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Vridplanka-300x245.jpg\" alt=\"Vridplanka\" width=\"300\" height=\"245\" \/><\/p>\n<h3><strong>Vridplanka<\/strong><\/h3>\n<p>St\u00e5 i rak planka p\u00e5 raka armar. Vrid hela kroppen \u00e5t sidan och f\u00f6r armen mot taket. Kom tillbaka till start och byt sida.<\/p>\n<p>3 x 10\/sida<\/p>\n<p><strong>Foto<\/strong> Andreas Lundberg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Efter att du har st\u00e5tt still i planka i olika positioner (s\u00e5 kallad statisk planka) ett bra tag s\u00e5 \u00e4r det dags att g\u00e5 vidare till det jag kallar dynamiska&hellip;<\/p>\n","protected":false},"author":13,"featured_media":1480,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[27],"tags":[111,89,114,103],"class_list":["post-1365","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","tag-baltraning","tag-core","tag-teknik","tag-traningsupplagg"],"acf":[],"_links":{"self":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/1365","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/comments?post=1365"}],"version-history":[{"count":5,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/1365\/revisions"}],"predecessor-version":[{"id":22456,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/1365\/revisions\/22456"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media\/1480"}],"wp:attachment":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media?parent=1365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/categories?post=1365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/tags?post=1365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}