{"id":3642,"date":"2016-07-17T13:00:43","date_gmt":"2016-07-17T11:00:43","guid":{"rendered":"https:\/\/mammafit-1239.appspot.com\/?p=3642"},"modified":"2023-03-07T17:50:47","modified_gmt":"2023-03-07T16:50:47","slug":"checklista-innan-du-startar-ditt-traningsprogram","status":"publish","type":"post","link":"https:\/\/trainimal.com\/se\/checklista-innan-du-startar-ditt-traningsprogram\/","title":{"rendered":"Checklista innan du startar ditt tr\u00e4ningsprogram"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>I all tr\u00e4ning \u00e4r det viktigt att du har kontroll p\u00e5 din kropp, din h\u00e5llning och din andning s\u00e5 att du vet vad du g\u00f6r. D\u00e5 f\u00e5r du resultat och du riskerar inte att skada dig lika l\u00e4tt som n\u00e4r du inte har &#8221;med&#8221; hela kroppen i tr\u00e4ningen. Innan du b\u00f6rjar ditt tr\u00e4ningsproblem b\u00f6r du d\u00e4rf\u00f6r g\u00e5 igenom f\u00f6ljande checklista:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>N\u00e4r du startar passen \u2013 se till \u00a0att du \u00e4r ordentligt uppv\u00e4rmd. Uppv\u00e4rmningen kan best\u00e5 av sk dynamisk stretch d\u00e4r du f\u00f6rbereder kroppens leder inf\u00f6r kommande belastning eller p\u00e5 ett cardioredskap. T ex crosstrainer eller roddmaskin som \u00e4r b\u00e4ttre \u00e4n l\u00f6pband eller cykel eftersom du engagerar hela kroppen i crosstrainern och rodden, b\u00e5de underkroppen och \u00f6verkroppen.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Var noga med att g\u00e5 igenom aktiverings\u00f6vningarna, det underl\u00e4ttar f\u00f6r dig att hitta kontakten tidigt i passen. S\u00e4rskilt viktigt \u00e4r det viktigt i fallet med s\u00e4tet och \u00e4ven b\u00e5len. Om du k\u00e4nner att du har sv\u00e5rt att beh\u00e5lla stark b\u00e5l under passet, testa att l\u00e4gga in ett par b\u00e5l\u00f6vningar i b\u00f6rjan av passet. Samma g\u00e4ller s\u00e4tet, \u00f6vningar med minibands \u00e4r superbra exempel. N\u00e4r du har hittat kontakten, beh\u00e5ll den under hela passet.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>L\u00e5t r\u00e4tt muskel jobba! I s\u00e4tes\u00f6vningarna ska rumpan g\u00f6ra jobbet, inte l\u00e5rets baksida eller l\u00e4ndryggen. Om s\u00e5 \u00e4r fallet &#8211; minska p\u00e5 vikten i \u00f6vningen tills du k\u00e4nner att du har hittat den r\u00e4tta kontakten eller \u00e4ndra p\u00e5 f\u00f6tternas position.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Undvik att svanka eller tv\u00e4rtom, pressa l\u00e4ndryggen ut\u00e5t. Str\u00e4va efter neutral position i b\u00e4ckenet. N\u00e4r du ligger p\u00e5 golvet, gl\u00f6m 80 talets &#8221;pressa ner svanken mot golvet! &#8221;.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pusha inte igenom n\u00e5gon sm\u00e4rta. G\u00f6r det ont \u00e4r det n\u00e5got som inte st\u00e4mmer, kroppen f\u00f6rs\u00f6ker s\u00e4ga n\u00e5got &#8211; lyssna p\u00e5 den, den har alltid r\u00e4tt. V\u00e4nta i ett par dagar innan du tr\u00e4nar igen. Forts\u00e4tter sm\u00e4rtan b\u00f6r du kontakta en specialist som kan titta p\u00e5 dig. Det g\u00e4ller s\u00e4rskilt kn\u00e4na och axlarna.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kontrollera vikten, kl\u00e4m ut varje repetition i varje set du g\u00f6r. I varje \u00f6vning. Hellre f\u00e5 en muskel som &#8221;domnat bort&#8221; efter ett par \u00f6vningar \u00e4n en tr\u00f6tt muskel efter tio halvdana \u00f6vningar. F\u00f6rst\u00e5r du vad jag menar? Kvalit\u00e9n p\u00e5 repsen r\u00e4knas!<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foto<\/strong> Andreas Lundberg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I all tr\u00e4ning \u00e4r det viktigt att du har kontroll p\u00e5 din kropp, din h\u00e5llning och din andning s\u00e5 att du vet vad du g\u00f6r. D\u00e5 f\u00e5r du resultat och&hellip;<\/p>\n","protected":false},"author":13,"featured_media":3644,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[27,219],"tags":[93,112,125,96,97],"class_list":["post-3642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","category-wellness","tag-basovningar","tag-hallning","tag-hemmatraning","tag-resultat","tag-styrketraning"],"acf":[],"_links":{"self":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/3642","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=3642"}],"version-history":[{"count":3,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/3642\/revisions"}],"predecessor-version":[{"id":23874,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/3642\/revisions\/23874"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media\/3644"}],"wp:attachment":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media?parent=3642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/categories?post=3642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/tags?post=3642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}