{"id":808,"date":"2016-03-28T10:00:36","date_gmt":"2016-03-28T08:00:36","guid":{"rendered":"https:\/\/mammafit-1239.appspot.com\/?p=808"},"modified":"2023-03-07T17:52:22","modified_gmt":"2023-03-07T16:52:22","slug":"sa-har-ska-du-styrketrana-vid-framfall","status":"publish","type":"post","link":"https:\/\/trainimal.com\/se\/sa-har-ska-du-styrketrana-vid-framfall\/","title":{"rendered":"S\u00e5 h\u00e4r ska du styrketr\u00e4na vid framfall"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Ja, du KAN styrketr\u00e4na \u00e4ven med framfall men det kr\u00e4ver ett smart uppl\u00e4gg och t\u00e4nk. Vi g\u00e5r igenom hur du b\u00e4st planerar din tr\u00e4ning vid framfall.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi tar det fr\u00e5n b\u00f6rjan: vad \u00e4r framfall? Det \u00e4r n\u00e4r b\u00e4ckenbotten inte kan h\u00e5lla inre organen p\u00e5 plats. Under graviditeten trycker livmodern mot b\u00e4ckenbottnen, under f\u00f6rlossningen trycker du ut barnet med hj\u00e4lp av b\u00e4ckenbotten s\u00e5 b\u00e4ckenbottnen blir utt\u00f6jt som resultat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Att du g\u00e5r och visar upp dig f\u00f6r en gynekolog \u00e4r ett m\u00e5ste! S\u00e5 \u2013 nu n\u00e4r du har diagnosen, hur ska du g\u00f6ra d\u00e5?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Innan jag g\u00e5r vidare, fundera \u00f6ver hur din dag brukar se ut? Jag tror starkt p\u00e5 att det vi g\u00f6r i vardagen p\u00e5verkar oss mer \u00e4n en timmes tr\u00e4ning per dag.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"framfall-och-traning\">Framfall och tr\u00e4ning<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Undvik att st\u00e5 och g\u00e5 f\u00f6r mycket precis efter f\u00f6rlossningen (ifall du fick framfall under graviditeten)<\/li><li>B\u00f6rja med att tr\u00e4na b\u00e4ckenbotten och core med r\u00e4tta \u00f6vningar<\/li><li>Undvik \u00f6vningar ovanf\u00f6r huvudet, t ex axelpressar<\/li><li>Undvik att h\u00e5lla andan n\u00e4r du tr\u00e4nar, d\u00e5 detta skapar extra tryck mot b\u00e4ckenbotten<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>F\u00f6r det f\u00f6rsta:<\/strong> variera st\u00e4llningarna n\u00e4r du styrketr\u00e4nar. Att g\u00f6ra alla \u00f6vningarna st\u00e5ende och sittande \u00f6kar ju trycket mot b\u00e4ckenbotten men du kan b\u00f6rja t\u00e4nka i andra banor: g\u00f6r \u00f6vningar p\u00e5 lutad b\u00e4nk, p\u00e5 alla fyra (men du m\u00e5ste ha bra b\u00e5lst\u00f6d!), liggandes, halvliggandes. S\u00e5 kn\u00e4b\u00f6j och marklyft \u00e4r inte det enda du ska g\u00f6ra!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>F\u00f6r det andra:<\/strong> undvik alla sorts hopp och l\u00f6pning men \u00e4ven tuffa b\u00e5l\u00f6vningar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>F\u00f6r det tredje:<\/strong> jag f\u00f6rst\u00e5r din frustration! Men du kan absolut tr\u00e4na vidare s\u00e5 l\u00e4nge du \u00e4r medveten om ditt tillst\u00e5nd och inte &#8221;straffar&#8221; dig f\u00f6r det.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"styrketraning-vid-framfall\"><strong>Styrketr\u00e4ning vid framfall<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e5gra f\u00f6rslag p\u00e5 hur pass kan se ut: Tr\u00e4na g\u00e4rna med supersets f\u00f6r att \u00f6ka pulsen. Du kan inte springa, men det g\u00e5r utm\u00e4rkt att h\u00f6ja pulsen med supersets d\u00e4r du g\u00f6r tv\u00e5 \u00f6vningar p\u00e5 raken utan vila.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset A:<br><\/strong>Djupa kn\u00e4b\u00f6j med boll<br>H\u00f6ftlyft med minibands<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset B:<br><\/strong>Hantelpress p\u00e5 b\u00e4nk<br>Hantelrodd p\u00e5 b\u00e4nk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset C:<br><\/strong>En arms hantelrodd<br>Smala hantelpressar p\u00e5 b\u00e4nk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alla set: 3-4 set<br>Reps: 10-15 (per sida i fall det \u00e4r en side\u00f6vningar)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Som du ser s\u00e5 varierar du kroppspositionerna under passet: fr\u00e5n st\u00e5ende till liggande och till sittande. Om du vill ha mer hj\u00e4lp \u00e4r du v\u00e4lkommen till oss. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foto<\/strong> Andreas Lundberg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ja, du KAN styrketr\u00e4na \u00e4ven med framfall men det kr\u00e4ver ett smart uppl\u00e4gg och t\u00e4nk. Vi g\u00e5r igenom hur du b\u00e4st planerar din tr\u00e4ning vid framfall. Vi tar det fr\u00e5n&hellip;<\/p>\n","protected":false},"author":13,"featured_media":882,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[27],"tags":[88,97,114,103],"class_list":["post-808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","tag-backenbotten","tag-styrketraning","tag-teknik","tag-traningsupplagg"],"acf":[],"_links":{"self":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/808","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=808"}],"version-history":[{"count":5,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/808\/revisions"}],"predecessor-version":[{"id":22169,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/808\/revisions\/22169"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media\/882"}],"wp:attachment":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media?parent=808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/categories?post=808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/tags?post=808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}