{"id":1397,"date":"2018-12-08T21:57:05","date_gmt":"2018-12-08T20:57:05","guid":{"rendered":"http:\/\/mariaholmstrom.se\/?p=1397"},"modified":"2018-12-08T21:57:05","modified_gmt":"2018-12-08T20:57:05","slug":"balstabil-ridning-satt-dig-boxen","status":"publish","type":"post","link":"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/","title":{"rendered":"B\u00e5lstabil ridning &#8211; s\u00e4tt dig i boxen"},"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\/1397\" 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\">Nu \u00e4r det dags att b\u00f6rja rida med din inre, stabila b\u00e5l som k\u00e4rna. Hur b\u00f6rjar vi?<\/span><\/p>\n<p>Att hitta sin inre b\u00e5lstabiliserande muskulatur, den inre cylindern, g\u00f6r man l\u00e4ttast hemma liggande p\u00e5 rygg. Det \u00e4r v\u00e4ldigt l\u00e4tt att g\u00f6ra f\u00f6r mycket, men du ska aldrig sp\u00e4nna mer \u00e4n att du fortfarande kan andas. Sug b\u00e4ckenbottenmuskulaturen upp\u00e5t (de muskler som du anv\u00e4nder f\u00f6r att knipa av en urinstr\u00e5le och f\u00f6r att h\u00e5lla inne en fis) och magmusklerna under naveln in mot ryggraden. N\u00e4r det \u00e4r l\u00e4tt att g\u00f6ra detta kan man pr\u00f6va sittande och st\u00e5ende, i r\u00f6relse och med vikter. Jag rekommenderar verkligen att man hittar en tr\u00e4nare som kan hj\u00e4lpa en att hitta r\u00e4tt muskler och som ser till att man inte \u00f6verkompenserar med andra muskelgrupper.<\/p>\n<p>N\u00e4r det \u00e4r dags att pr\u00f6va p\u00e5 h\u00e4sten s\u00e5 g\u00f6r det f\u00f6rst medan h\u00e4sten st\u00e5r stilla. Pr\u00f6va f\u00f6rst att aktivera den inre cylindern, dvs suga upp b\u00e4ckenbottenmuskulaturen och suga in magen mot naveln. Andas djupt ner i magen och k\u00e4nn hur hela br\u00f6stkorgen expanderar \u00e5t alla sidor, bak\u00e5t, \u00e5t sidorna och fram\u00e5t. R\u00f6r sig magen p\u00e5 samma s\u00e4tt? Kan du sjunka ner i sadeln eller sp\u00e4nner du dig s\u00e5 mycket att du lyfter upp ur sadeln? Om du inte kan andas ordentligt och lyfter dig ur sadeln, sl\u00e4pp lite p\u00e5 sp\u00e4nningen och se om du kan sjunka ner och sitta riktigt djupt i sadeln.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1398\" src=\"http:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/seatbox.png\" alt=\"\" width=\"335\" height=\"641\" srcset=\"https:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/seatbox.png 335w, https:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/seatbox-157x300.png 157w\" sizes=\"(max-width: 335px) 100vw, 335px\" \/><\/p>\n<p>H\u00e5llning och en god aktivering av den inre cylindern h\u00f6r ihop, b\u00e5de p\u00e5 marken och p\u00e5 h\u00e4sten. Eftersom de r\u00f6relsem\u00f6nster som man \u00e4r van vid k\u00e4nns r\u00e4tt oavsett om de \u00e4r optimala eller inte, \u00e4r det bra om man kan ha en kompis som tittar p\u00e5 en, eller filma sig sj\u00e4lv. T\u00e4nk dig att din b\u00e5l \u00e4r som en stor l\u00e5da, den rosa boxen enligt bilden. \u00c4r din framsida och baksida lika l\u00e5nga, dvs \u00e4r boxen rak eller skevar den? Om du kutar blir baksidan l\u00e4ngre och om du svankar blir framsidan l\u00e4ngre. Hur ser dina diagonaler ut, dvs fr\u00e5n h\u00f6ft till axel? \u00c4r b\u00e5da diagonalerna lika l\u00e5nga eller \u00e4r en l\u00e4ngre? Om du viker dig i sidan blir de olika l\u00e5nga. Aktivera din inre b\u00e5l och s\u00e4tt dig stadigt i boxen, med lika l\u00e5nga fram- och baksidor och lika l\u00e5nga diagonaler. D\u00e4refter \u00e4r det dags att b\u00f6rja rida. Kan du skritta och beh\u00e5lla boxen? Trava? Galoppera?<\/p>\n<p>Vill du ha fler tips och \u00f6vningar f\u00f6r att kunna beh\u00e5lla boxen medan du rider? Jag \u00e4r tillg\u00e4nglig f\u00f6r lektioner i hela Sverige, h\u00f6r av dig f\u00f6r mer information!<\/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.Nu \u00e4r det dags att b\u00f6rja rida med din inre, stabila b\u00e5l som k\u00e4rna. Hur b\u00f6rjar vi? Att hitta sin inre b\u00e5lstabiliserande muskulatur, <a class=\"read-more\" href=\"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/\">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>B\u00e5lstabil ridning - s\u00e4tt dig i boxen - 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\/en\/balstabil-ridning-satt-dig-boxen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u00e5lstabil ridning - s\u00e4tt dig i boxen - 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.Nu \u00e4r det dags att b\u00f6rja rida med din inre, stabila b\u00e5l som k\u00e4rna. Hur b\u00f6rjar vi? Att hitta sin inre b\u00e5lstabiliserande muskulatur, Read More\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/\" \/>\n<meta property=\"og:site_name\" content=\"H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-08T20:57:05+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/seatbox.png\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/\",\"url\":\"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/\",\"name\":\"B\u00e5lstabil ridning - s\u00e4tt dig i boxen - H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m\",\"isPartOf\":{\"@id\":\"https:\/\/mariaholmstrom.se\/#website\"},\"datePublished\":\"2018-12-08T20:57:05+00:00\",\"dateModified\":\"2018-12-08T20:57:05+00:00\",\"author\":{\"@id\":\"https:\/\/mariaholmstrom.se\/#\/schema\/person\/fbc01bcb18d51dbfb84e99a47947cd57\"},\"breadcrumb\":{\"@id\":\"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hem\",\"item\":\"https:\/\/mariaholmstrom.se\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"B\u00e5lstabil ridning &#8211; s\u00e4tt dig i boxen\"}]},{\"@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\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"B\u00e5lstabil ridning - s\u00e4tt dig i boxen - H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/","og_locale":"en_US","og_type":"article","og_title":"B\u00e5lstabil ridning - s\u00e4tt dig i boxen - H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m","og_description":"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.Nu \u00e4r det dags att b\u00f6rja rida med din inre, stabila b\u00e5l som k\u00e4rna. Hur b\u00f6rjar vi? Att hitta sin inre b\u00e5lstabiliserande muskulatur, Read More","og_url":"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/","og_site_name":"H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m","article_published_time":"2018-12-08T20:57:05+00:00","og_image":[{"url":"http:\/\/mariaholmstrom.se\/wp-content\/uploads\/2018\/12\/seatbox.png"}],"author":"Maria","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Maria","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/","url":"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/","name":"B\u00e5lstabil ridning - s\u00e4tt dig i boxen - H\u00e4st och h\u00e4lsa - Maria Holmstr\u00f6m","isPartOf":{"@id":"https:\/\/mariaholmstrom.se\/#website"},"datePublished":"2018-12-08T20:57:05+00:00","dateModified":"2018-12-08T20:57:05+00:00","author":{"@id":"https:\/\/mariaholmstrom.se\/#\/schema\/person\/fbc01bcb18d51dbfb84e99a47947cd57"},"breadcrumb":{"@id":"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/mariaholmstrom.se\/en\/balstabil-ridning-satt-dig-boxen\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hem","item":"https:\/\/mariaholmstrom.se\/"},{"@type":"ListItem","position":2,"name":"B\u00e5lstabil ridning &#8211; s\u00e4tt dig i boxen"}]},{"@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\/1397"}],"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=1397"}],"version-history":[{"count":2,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/posts\/1397\/revisions"}],"predecessor-version":[{"id":1400,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/posts\/1397\/revisions\/1400"}],"wp:attachment":[{"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/media?parent=1397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/categories?post=1397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariaholmstrom.se\/en\/wp-json\/wp\/v2\/tags?post=1397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}