Fortsätt till huvudinnehåll

Att må bra i ryggen del # 3-Core

I del # 2 gick jag i genom de förutsättningarna som behövs för att man ska må bra i (länd)ryggen: en bröstrygg och en rumpa som gör sina jobb. Men den finns ett sista steg och det är själva bålen. Bålen behöver hålla sig stilla, den ska inte röra på sig på allt för mycket.

Förklaring: Jag och de flesta tränare är i en konstant fas av förändring vilket betyder att vi byter ut övningar hela tiden. Det är ingenting att få panik över. Om man gör en av de gamla istället för en av de nya är det oftast bara inte lika optimal-sällan är det någonting skadligt med en av de gamla vilket orsäker en utbyte.

Diafragma övningar: 10 andetag med händerna placerade som i bilderna där ni försöker att pressa ut magen, sära på ländryggen och sära på revbenen. Jag har ett varv av de här tre övningar som en del av min uppvärmning. De är relativt nya till mig så de kan förändras, men än så länge är de de mest användare vänliga diafragma övningar jag har hittat.

Anti Extension 1:

Walk out på knä start(jag har bytat ut walkout på tå)

Walk out på knä slut

Anti Extension 2:

TRX fallout start

TRX fallout 2

Anti Rotation 1:

Paddlare start

Paddlare slut

Anti Rotation 2:
Stående start


Anti Rotation 3
Half kneeling start


Anti rotation 4:

Split Stance Start


Anti lateral flexioner:

Suitcase carry


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