{"id":1391,"date":"2018-12-05T13:39:11","date_gmt":"2018-12-05T12:39:11","guid":{"rendered":"http:\/\/mariaholmstrom.se\/?p=1391"},"modified":"2018-12-05T13:39:11","modified_gmt":"2018-12-05T12:39:11","slug":"trana-din-inre-cylinder-din-inre-bal","status":"publish","type":"post","link":"https:\/\/mariaholmstrom.se\/en\/trana-din-inre-cylinder-din-inre-bal\/","title":{"rendered":"Tr\u00e4na din inre cylinder &#8211; din inre b\u00e5l!"},"content":{"rendered":"<p class=\"qtranxs-available-languages-message qtranxs-available-languages-message-en\">Sorry, this entry is only available in <a href=\"https:\/\/mariaholmstrom.se\/sv\/wp-json\/wp\/v2\/posts\/1391\" class=\"qtranxs-available-language-link qtranxs-available-language-link-sv\" title=\"Svenska\">Svenska<\/a>. For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.<\/p><p><span class=\"intro\">N\u00e4r jag b\u00f6rjade rida igen efter att ha f\u00f6tt barn s\u00e5 fort jag runt som en vante i sadeln. Det fanns ingen stabilitet alls och det k\u00e4ndes som om jag inte l\u00e4ngre kunde rida. B\u00e5de mina muskler och balans var som bortbl\u00e5sta. Dessutom bar jag runt p\u00e5 ett barn dagarna i \u00e4nda, och det slutade med ett ryggskott. Huga, vad g\u00f6ra?!<\/span><\/p>\n<p>Jag hittade till <a href=\"http:\/\/sandrammt.wixsite.com\/goteborg\" target=\"_blank\" rel=\"noopener\">Sandra Jansson p\u00e5 Erik Dahlbergskliniken i G\u00f6teborg<\/a> . Hon arrangerade \u201cmamma-mage\u201d-tr\u00e4ningskurser och jag fick hj\u00e4lp med att hitta och aktivera b\u00e4ckenbottenmusklerna och den inre magen. Allt medan vi fortsatte andas! Andningen \u00e4r j\u00e4tteviktig och jag som l\u00e4tt tar i lite extra och d\u00e5 ist\u00e4llet sp\u00e4nner mig och slutar andas fick verkligen t\u00e4nka p\u00e5 detta. Det blev tr\u00e4ning p\u00e5 kroppens villkor, d\u00e4r man inte gjorde mer \u00e4n att man fortfarande kunde andas och h\u00e5lla r\u00e4tt ansp\u00e4nning i den inre cylindern, utan att koppla p\u00e5 en massa kompensatoriska muskler. Varje vecka fick vi tr\u00e4ningspass att g\u00f6ra hemma och efter avslutad kurs fortsatte jag min hemmatr\u00e4ning och gick privat till Sandra emellan\u00e5t. Nu \u00e4r jag ig\u00e5ng med forts\u00e4ttningskursen, \u201cstark inre b\u00e5l\u201d, d\u00e4r vi utmanar oss sj\u00e4lva med tyngre \u00f6vningar, fortfarande med fokus p\u00e5 att andas och h\u00e5lla stabiliteten i den inre cylindern. M\u00e5let \u00e4r att skapa en stark och r\u00f6rlig inre b\u00e5l. Jag b\u00f6rjar k\u00e4nna mig stark nu och kan h\u00e5lla en stabil inre cylinder \u00e4ven vid tyngre jobb. Jag som s\u00e5 ofta h\u00e4ngt som en h\u00e4ngmatta i ryggen n\u00e4r jag g\u00f6r armh\u00e4vningar (eller ve och fasa, den vanliga \u201cplankan\u201d), kan nu h\u00e5lla en stabil, rak b\u00e5l, och de olika varianterna av sidoplankorna gillar jag riktigt skarpt! Man f\u00e5r en s\u00e5 go\u00b4 tr\u00e4ningsv\u00e4rk n\u00e4r man tr\u00e4nat inre cylindern utan att kompensera med de yttre musklerna. Det \u00e4r inte det minsta sv\u00e5rt att r\u00f6ra sig som det kan vara n\u00e4r de yttre musklerna arbetat, \u00a0men man k\u00e4nner att man har jobbat. Tr\u00e4ning av den inre cylindern ger god h\u00e5llning, balans och koordination vilket vi alla m\u00e5r bra av i v\u00e5r vardag, men f\u00f6rst\u00e5s \u00e4ven n\u00e4r vi tr\u00e4nar v\u00e5ra h\u00e4star.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1392\" src=\"http:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/core.jpg\" alt=\"\" width=\"800\" height=\"600\" srcset=\"https:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/core.jpg 800w, https:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/core-300x225.jpg 300w, https:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/core-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Namnet \u201cmamma-mage\u201d-tr\u00e4ning till trots s\u00e5 \u00e4r det inte en kurs enbart f\u00f6r de som f\u00e5tt barn, utan f\u00f6r alla, b\u00e5de m\u00e4n och kvinnor, som beh\u00f6ver st\u00e4rka sin inre cylinder. S\u00e5 \u00e4r alldeles s\u00e4kert fallet om man har ryggproblem och utan att tveka kan jag nu s\u00e4ga att jag borde ha g\u00e5tt kursen oavsett om jag f\u00e5tt barn eller inte, f\u00f6r under kursen f\u00f6rstod jag hur mycket jag har kompenserat med yttre, st\u00f6rre muskelgrupper n\u00e4r jag egentligen borde ha anv\u00e4nt den inre cylindern. Jag m\u00e5ste bara varmt rekommendera <a href=\"http:\/\/sandrammt.wixsite.com\/goteborg\" target=\"_blank\" rel=\"noopener\">Sandra<\/a> och hennes kurser f\u00f6r alla som vill f\u00e5 en bra h\u00e5llning och bli b\u00e4ttre ryttare. Bor man inte i trakten runt G\u00f6teborg s\u00e5 finns det mamma-mage-kurser p\u00e5 flera h\u00e5ll i landet!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1393\" src=\"http:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/corebalance.jpg\" alt=\"\" width=\"400\" height=\"533\" srcset=\"https:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/corebalance.jpg 400w, https:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/corebalance-225x300.jpg 225w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>Att rida inneb\u00e4r att man sitter p\u00e5 ett &#8220;r\u00f6rligt underlag&#8221;. Det kr\u00e4ver balans, styrka och koordiation, liksom en kombination av stabilitet och r\u00f6rlighet. Det blir l\u00e4tt att det stabila \u00f6verg\u00e5r till stelhet och r\u00f6rligheten kan l\u00e4tt \u00f6verg\u00e5 till fladdrighet. Hur ska vi anv\u00e4nda v\u00e5r inre cylinder i ridningen och vad \u00e4r det egentligen vi vill uppn\u00e5 med v\u00e5r sits? Det ska vi prata om i kommande blogg-inl\u00e4gg!<\/p>","protected":false},"excerpt":{"rendered":"<p>Sorry, this entry is only available in Svenska. For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.N\u00e4r jag b\u00f6rjade rida igen efter att ha f\u00f6tt barn s\u00e5 fort jag runt som en vante i sadeln. Det fanns ingen stabilitet <a class=\"read-more\" href=\"https:\/\/mariaholmstrom.se\/en\/trana-din-inre-cylinder-din-inre-bal\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e4na din inre cylinder - din inre b\u00e5l! - H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mariaholmstrom.se\/trana-din-inre-cylinder-din-inre-bal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4na din inre cylinder - din inre b\u00e5l! - H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m\" \/>\n<meta property=\"og:description\" content=\"Sorry, this entry is only available in Svenska. For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.N\u00e4r jag b\u00f6rjade rida igen efter att ha f\u00f6tt barn s\u00e5 fort jag runt som en vante i sadeln. 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For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.N\u00e4r jag b\u00f6rjade rida igen efter att ha f\u00f6tt barn s\u00e5 fort jag runt som en vante i sadeln. Det fanns ingen stabilitet Read More","og_url":"https:\/\/mariaholmstrom.se\/trana-din-inre-cylinder-din-inre-bal\/","og_site_name":"H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m","article_published_time":"2018-12-05T12:39:11+00:00","og_image":[{"url":"http:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/core.jpg"}],"author":"Maria","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Maria","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/mariaholmstrom.se\/trana-din-inre-cylinder-din-inre-bal\/","url":"https:\/\/mariaholmstrom.se\/trana-din-inre-cylinder-din-inre-bal\/","name":"Tr\u00e4na din inre cylinder - din inre b\u00e5l! - H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m","isPartOf":{"@id":"https:\/\/mariaholmstrom.se\/#website"},"datePublished":"2018-12-05T12:39:11+00:00","dateModified":"2018-12-05T12:39:11+00:00","author":{"@id":"https:\/\/mariaholmstrom.se\/#\/schema\/person\/fbc01bcb18d51dbfb84e99a47947cd57"},"breadcrumb":{"@id":"https:\/\/mariaholmstrom.se\/trana-din-inre-cylinder-din-inre-bal\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/mariaholmstrom.se\/trana-din-inre-cylinder-din-inre-bal\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/mariaholmstrom.se\/trana-din-inre-cylinder-din-inre-bal\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hem","item":"https:\/\/mariaholmstrom.se\/"},{"@type":"ListItem","position":2,"name":"Tr\u00e4na din inre cylinder &#8211; din inre b\u00e5l!"}]},{"@type":"WebSite","@id":"https:\/\/mariaholmstrom.se\/#website","url":"https:\/\/mariaholmstrom.se\/","name":"H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m","description":"Friskv\u00e5rd f\u00f6r b\u00e5de m\u00e4nniska och h\u00e4st","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/mariaholmstrom.se\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/mariaholmstrom.se\/#\/schema\/person\/fbc01bcb18d51dbfb84e99a47947cd57","name":"Maria","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/mariaholmstrom.se\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/317df05d2dd006e386ab8a54cc02cc1b?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/317df05d2dd006e386ab8a54cc02cc1b?s=96&d=mm&r=g","caption":"Maria"}}]}},"_links":{"self":[{"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/posts\/1391"}],"collection":[{"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/comments?post=1391"}],"version-history":[{"count":3,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/posts\/1391\/revisions"}],"predecessor-version":[{"id":1396,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/posts\/1391\/revisions\/1396"}],"wp:attachment":[{"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/media?parent=1391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/categories?post=1391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/tags?post=1391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}