{"id":1773,"date":"2016-05-06T14:00:56","date_gmt":"2016-05-06T12:00:56","guid":{"rendered":"https:\/\/mammafit-1239.appspot.com\/?p=1773"},"modified":"2023-03-07T17:51:48","modified_gmt":"2023-03-07T16:51:48","slug":"plankguide-del-4-sa-har-plankar-du-fel","status":"publish","type":"post","link":"https:\/\/trainimal.com\/se\/plankguide-del-4-sa-har-plankar-du-fel\/","title":{"rendered":"Plankguide, del 4: S\u00e5 h\u00e4r plankar du fel"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>H\u00e4r visar jag de vanligaste felen man g\u00f6r vid plankor: h\u00e4nger med huvudet, svankar, h\u00e4nger i axlarna, magen \u00e4r konformad.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Om du tenderar att h\u00e4nga med huvudet och\/eller axlarna:<br><\/strong>Tryck ifr\u00e5n golvet med hj\u00e4lp av underarmarna, lyft upp med huvudet mot taket men ha n\u00e4san pekandes ner\u00e5t mot golvet. T\u00e4nk p\u00e5 nacken som forts\u00e4ttning p\u00e5 ryggraden.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"896\" height=\"287\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Planka-huvud.jpeg\" alt=\"\" class=\"wp-image-13251\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Om du svankar:<br><\/strong>F\u00f6rs\u00f6k lyfta upp b\u00e4ckenbotten genom att t\u00e4nka \u201dst\u00e4nga gylfen\u201d, undvik dock runda \u00f6vre ryggen samtidigt. Du ska fokusera p\u00e5 att hitta neutral position i b\u00e4ckenet, h\u00f6ftben+ h\u00f6ftben+ blygdbenet ska vara p\u00e5 samma niv\u00e5 \u00e4ven n\u00e4r du plankar! Det ska inte g\u00f6ra ont i l\u00e4ndryggen och det ska inte k\u00e4nnas att in\u00e4lvorna trycks ut\u00e5t. Om du har ont i l\u00e4ndryggen: hitta neutral position och dra in naven mot ryggraden.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"894\" height=\"288\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Planka-axlar.jpeg\" alt=\"\" class=\"wp-image-13252\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Om in\u00e4lvorna vill ut:<br><\/strong>Det \u00e4r tecken p\u00e5 att du \u00e4r f\u00f6r svag i coren, du m\u00e5ste backa i dina plankor. Kanske ska du tillbaka till kn\u00e4plankan ett tag och verkligen fokusera p\u00e5 hur du andas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"892\" height=\"286\" src=\"https:\/\/storage.googleapis.com\/mammafitness-wp\/Planksvank.jpeg\" alt=\"\" class=\"wp-image-13250\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Annat att t\u00e4nka p\u00e5:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hoppa alla plankutmaningar och var k\u00e4rringen mot str\u00f6mmen, g\u00f6r plankorna sv\u00e5rare ist\u00e4llet<\/li><li>Man kan tr\u00e4na plankor varje dag om man vill, inga problem. Variera sidoplankor med raka plankor.<\/li><li>Hur tidigt man kan g\u00f6ra plankan efter f\u00f6rlossningen \u00e4r mycket individuellt, det beror p\u00e5 hur stark du \u00e4r i b\u00e5len, om du tr\u00e4nat under graviditeten osv.\u00a0Mitt f\u00f6rslag \u00e4r att testa vad du kan, helt enkelt!<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>H\u00e4r visar jag de vanligaste felen man g\u00f6r vid plankor: h\u00e4nger med huvudet, svankar, h\u00e4nger i axlarna, magen \u00e4r konformad. Om du tenderar att h\u00e4nga med huvudet och\/eller axlarna:Tryck ifr\u00e5n&hellip;<\/p>\n","protected":false},"author":13,"featured_media":13253,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[27],"tags":[111,89,125,114],"class_list":["post-1773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","tag-baltraning","tag-core","tag-hemmatraning","tag-teknik"],"acf":[],"_links":{"self":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/1773","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=1773"}],"version-history":[{"count":4,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/1773\/revisions"}],"predecessor-version":[{"id":22586,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/1773\/revisions\/22586"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media\/13253"}],"wp:attachment":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media?parent=1773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/categories?post=1773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/tags?post=1773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}