{"id":998,"date":"2022-02-21T09:49:01","date_gmt":"2022-02-21T08:49:01","guid":{"rendered":"https:\/\/babyjourney.se\/?p=998"},"modified":"2024-02-09T13:55:51","modified_gmt":"2024-02-09T12:55:51","slug":"krantraening-efter-fodsel","status":"publish","type":"post","link":"https:\/\/webstaging.babyjourney.se\/dk\/traning\/traning-trana-efter-forlossning\/","title":{"rendered":"Tr\u00e6ning efter f\u00f8dslen: fjerde trimester"},"content":{"rendered":"

Hvorn\u00e5r du beslutter dig for at begynde at tr\u00e6ne efter f\u00f8dslen, er helt op til dig. Restitution efter graviditet og f\u00f8dsel er meget individuel! F\u00f8r du tager skridtet til at begynde at aktivere din krop igen, kan det v\u00e6re godt at definere, hvad der menes med motion for dig. Hvis du har levet et fysisk aktivt liv b\u00e5de f\u00f8r og under graviditeten, ser du m\u00e5ske motion som noget helt andet, end hvis du ikke har dyrket motion under din graviditet og tiden f\u00f8r. Uanset hvad kan det v\u00e6re godt at starte i det sm\u00e5 og pr\u00f8ve at lytte til sin krop.<\/strong><\/p>\n

Hvis du v\u00e6lger at tr\u00e6ne ret t\u00e6t p\u00e5 f\u00f8dslen, skal du v\u00e6re opm\u00e6rksom p\u00e5, at din krop sandsynligvis ikke har haft tid til at restituere endnu, selv om du m\u00e5ske f\u00f8ler dig mentalt klar. Tr\u00e6ningen belaster b\u00e6kkenbunden og det omgivende v\u00e6v p\u00e5 en m\u00e5de, som det sandsynligvis ikke kan klare, blandt andet fordi kroppens led er blevet bl\u00f8dgjort af graviditetshormonet relaxin. Men hvis du starter med bev\u00e6gelser af meget lav intensitet, findes der \u00f8velser, som kan f\u00f8les blide og st\u00f8ttende for kroppen.<\/p>\n

Hvordan kan man tr\u00e6ne efter en f\u00f8dsel?<\/h2>\n

En god form for \u00f8velse (s\u00e5 snart du f\u00f8ler dig klar) er at s\u00f8ge en bl\u00f8d kontakt med b\u00e6kkenbundsmusklerne. S\u00e5 er der forskellige typer af identifikations\u00f8velser, som du kan lave, se videoen, der hedder Forebyggende tr\u00e6ning - styrk din indre cylinder<\/a><\/strong> for at f\u00e5 gode tips undervejs! Husk, at det kan tage tid. lang<\/em> tid - til at f\u00e5 kontakt med alle dine muskler igen. Fokus b\u00f8r prim\u00e6rt v\u00e6re p\u00e5 at st\u00f8tte din krop, s\u00e5 den kan klare sm\u00e5b\u00f8rnslivets krav: at b\u00e6re, vugge og l\u00f8fte din baby.<\/p>\n

S\u00e5 er det en god id\u00e9 at begynde at belaste kroppen og vende tilbage til det, der falder inden for rammerne af din \"almindelige\" tr\u00e6ning. successivt<\/em>. M\u00e5let b\u00f8r v\u00e6re at udf\u00f8re bev\u00e6gelserne korrekt og f\u00f8le, at man har kontrol over dem, snarere end v\u00e6gt eller intensitet. Intensiteten kan derefter \u00f8ges gradvist for at give kroppen tid til at v\u00e6nne sig til belastningen.<\/p>\n

\"b\u00e4ckenbottentr\u00e4ning\"
For tips til enkle b\u00e6kkenbunds\u00f8velser, se artiklen B\u00e6kkenbunds\u00f8velser n\u00e5r du er gravid - gode \u00f8velser<\/a><\/figcaption><\/figure>\n

Det er kun dig, der ved, hvad der f\u00e5r dig til at f\u00f8le dig godt tilpas, men det skader ikke at starte i et langsomt tempo og gradvist \u00f8ge tempoet. Det mindsker risikoen for skader, samtidig med at du gradvist styrker din krop.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

Hvorn\u00e5r du beslutter dig for at begynde at tr\u00e6ne efter f\u00f8dslen, er helt op til dig. Restitution efter graviditet og f\u00f8dsel er meget individuel! F\u00f8r du tager skridtet til at begynde at aktivere din krop igen, kan det v\u00e6re godt at definere, hvad der menes...<\/p>","protected":false},"author":4,"featured_media":3020,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[16],"class_list":["post-998","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","tag-relaterad"],"acf":[],"yoast_head":"\nTr\u00e4na efter f\u00f6rlossning: Mammatr\u00e4ning i trimester 4 | Baby Journey<\/title>\n<meta name=\"description\" content=\"N\u00e4r g\u00e5r det att b\u00f6rja tr\u00e4na efter f\u00f6rlossningen? 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