{"id":883,"date":"2020-01-01T10:16:48","date_gmt":"2020-01-01T10:16:48","guid":{"rendered":"https:\/\/godhaandbold.dk\/?page_id=883"},"modified":"2020-01-01T22:29:43","modified_gmt":"2020-01-01T22:29:43","slug":"kropsstamme-traening","status":"publish","type":"page","link":"https:\/\/godhaandbold.dk\/?page_id=883","title":{"rendered":"Kropsstamme &#038; Stabilitet"},"content":{"rendered":"\n<p><strong>Generelt om kropsstamme tr\u00e6ning:<\/strong><\/p>\n\n\n\n<p>Den anbefalede intensitet og volumen er vejledende og kan fint justeres i forhold til holdets generelle tr\u00e6ningsstatus.&nbsp;<\/p>\n\n\n\n<p>I introfasen hos U-12 spillerne bruges der tid til fejlretning. Der startes ligeledes med f\u00e5 \u00f8velser og der l\u00e6gges langsomt flere og flere ind i programmet. Cirkeltr\u00e6ningsprincippet introduceres for spillerne n\u00e5r de er bekendte med \u00f8velserne og mestrer teknikken.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Unders\u00f8gelser viser at kropsstammetr\u00e6ning giver kan bidrage til et st\u00f8rre tr\u00e6ningsvolumen og disse alsidige idr\u00e6tslige aktiviteter er vigtige aspekter. Gennem kropsstamme\u00f8velser har top atleter oparbejdet en fysisk platform som er gunstig for en optimal udvikling i den prim\u00e6re idr\u00e6t.<\/p>\n\n\n\n<p>Et vigtigt element i funktionel tr\u00e6ning er styrketr\u00e6ning af kropsstammen, musklerne mellem b\u00e6kken og mellemgulv.\u00a0Med en st\u00e6rk og stabil kropsstamme opn\u00e5r du st\u00f8rre kraft, kvalitet og effektivitet i alle andre \u00f8velser og hermed kropsligt overskud og forbedret total pr\u00e6stationsevne. Sidst, men ikke mindst, er tr\u00e6ning af balancen med i al funktionel tr\u00e6ning, fordi en bedre balance optimerer alle dine bev\u00e6gelsesm\u00f8nstre b\u00e5de i dagligdagen og under ud\u00f8velse af sport.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/pGVmruyoPyk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=da-DK&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"has-background has-large-font-size has-bright-blue-background-color\">Flere kropsstamme \u00f8velser:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Der rulles s\u00e5 langt ud som muligt med en, to h\u00e5ndv\u00e6gte eller en v\u00e6gtstang&nbsp;<\/li><li>Planken \u2013 kroppen holdes i ro (og i en lige linje)<\/li><li>Arml\u00f8ft med h\u00e5ndv\u00e6gte \u2013 kroppen holdes i ro<\/li><li>Squat holdene en stang strakte arme \u2013 s\u00e5 dybt som muligt.&nbsp;<\/li><li>Udfaldsskridt med armene som p\u00e5 billedet.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>Rygb\u00f8jninger \u2013 diagonalt l\u00f8ft.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>Armstr\u00e6kker med klap.&nbsp;<\/li><li>Ryg\u00f8velse hvor man vugger frem og tilbage p\u00e5 maven.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>Opstilling som p\u00e5 billedet \u2013 derefter l\u00f8ftes \u00f8verste ben op og ned samtig med armen k\u00f8rer over hovedet.<\/li><li>Armstr\u00e6kker p\u00e5 bold.&nbsp;<\/li><li>Modsat arm og ben l\u00f8ftes langsomt \u2013 albue og kn\u00e6 samles (evt. p\u00e5 kn\u00e6).<\/li><li>Opstilling som p\u00e5 tegningen \u2013 hoften bev\u00e6ges op og ned (husk det strakte ben holdes stille).&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>Mave \u2013 arme og ben samles og str\u00e6kkes uden at r\u00f8re jorden.<\/li><li>Ryg \u2013 benene laver crawl spark mens armene arbejder frem og til siden asynkront.&nbsp;<\/li><li>Maveb\u00f8jninger hvor benene er strakte (og holdes i ro).<\/li><li>Hoftel\u00f8ft p\u00e5 strakt arm.<\/li><li>Liggende i planken \u2013 med strakt krop bev\u00e6ger man sig fra st\u00f8tte p\u00e5 albuerne op i strakte arme. <\/li><li>Hoftel\u00f8ft p\u00e5 albuerne.&nbsp;<\/li><li>Man g\u00e5r ud i en liggende spr\u00e6llemand \u2013 derefter vendes hurtig rundt i samme stilling&nbsp;<\/li><li>Rul over ryggen \u2013 op og st\u00e5 p\u00e5 et ben<\/li><li>Hele kroppen l\u00f8ftes fri fra jorden s\u00e5 man r\u00f8re med t\u00e6er og h\u00e6nder &#8211; makker hj\u00e6lper med at holde stillingen.&nbsp;<\/li><li>Nordic hamstrings I \u2013 s\u00e5 langt ned man kan komme og stadig returnere.&nbsp;<\/li><li>Nordic hamstrings II \u2013 man bev\u00e6ger s\u00e5 langsomt som muligt ned mod jorden og bruger armene til at komme n\u00e6sten op igen<\/li><li>Makkeren kaster benene ned mod jorden \u2013 men m\u00e5 ikke komme ned og r\u00f8re.&nbsp;<\/li><li>Maveb\u00f8jninger p\u00e5 makkeren.<\/li><li>Holder fast i makkerens ben &#8211; s\u00e6nker man benene s\u00e5 langsomt som muligt.&nbsp;<\/li><li>Med makker p\u00e5 ryggen drejes overkroppen fra side til side.&nbsp;<\/li><li>Makker holder i benene \u2013 der gives uventet slip i et ben ad gangen (ikke skiftevis)<\/li><li>H\u00e5ndstand med hj\u00e6lp \u2013 derefter laves armb\u00f8jninger&nbsp;<\/li><li>Makker holder, skubber og tr\u00e6kker i benene \u2013 mens man holder balancen p\u00e5 albuen&nbsp;&nbsp;<\/li><li>Makker holder i benene som slippes skiftevis \u2013 imens man skiftevis l\u00f8fter en h\u00e5nd fra jorden<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"970\" height=\"1024\" src=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.08.43-970x1024.png\" alt=\"\" class=\"wp-image-885\" srcset=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.08.43-970x1024.png 970w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.08.43-284x300.png 284w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.08.43-768x811.png 768w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.08.43.png 1068w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"961\" src=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.12.34-1024x961.png\" alt=\"\" class=\"wp-image-886\" srcset=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.12.34-1024x961.png 1024w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.12.34-300x282.png 300w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.12.34-768x721.png 768w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.12.34.png 1136w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"1024\" src=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.14.12-765x1024.png\" alt=\"\" class=\"wp-image-887\" srcset=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.14.12-765x1024.png 765w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.14.12-224x300.png 224w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.14.12-768x1028.png 768w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-11.14.12.png 852w\" sizes=\"auto, (max-width: 765px) 85vw, 765px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/Og80NcvA4xQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=da-DK&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/9Kg9q53iskA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=da-DK&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/NuWijULAjWA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=da-DK&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/rZvOpjIDGoE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=da-DK&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Generelt om kropsstamme tr\u00e6ning: Den anbefalede intensitet og volumen er vejledende og kan fint justeres i forhold til holdets generelle tr\u00e6ningsstatus.&nbsp; I introfasen hos U-12 spillerne bruges der tid til fejlretning. Der startes ligeledes med f\u00e5 \u00f8velser og der l\u00e6gges langsomt flere og flere ind i programmet. Cirkeltr\u00e6ningsprincippet introduceres for spillerne n\u00e5r de er bekendte &hellip; <a href=\"https:\/\/godhaandbold.dk\/?page_id=883\" class=\"more-link\">L\u00e6s videre<span class=\"screen-reader-text\"> &#8220;Kropsstamme &#038; Stabilitet&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"spay_email":"","footnotes":""},"class_list":["post-883","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P9wC5N-ef","_links":{"self":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages\/883","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=883"}],"version-history":[{"count":8,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages\/883\/revisions"}],"predecessor-version":[{"id":1005,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages\/883\/revisions\/1005"}],"wp:attachment":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}