{"id":2129,"date":"2019-03-12T10:32:16","date_gmt":"2019-03-12T10:32:16","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?p=2129"},"modified":"2022-11-18T11:44:36","modified_gmt":"2022-11-18T11:44:36","slug":"trana-lar-hemma","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/trana-lar-hemma\/","title":{"rendered":"Tr\u00e4na l\u00e5r hemma eller p\u00e5 gymmet"},"content":{"rendered":"\n<p>F\u00f6r den som har artros i kn\u00e4t \u00e4r det extra viktigt att tr\u00e4na l\u00e5ren. Benmusklerna kan n\u00e4mligen hj\u00e4lpa till att avlasta kn\u00e4na, s\u00e5 att lederna blir b\u00e4ttre p\u00e5 att ta emot belastning. Men att tr\u00e4na benen har flera andra f\u00f6rdelar ocks\u00e5. Den som vill g\u00e5 ner i vikt g\u00f6r exempelvis gott i att l\u00e4gga till ett par tunga ben\u00f6vningar till tr\u00e4ningspassen. Detta d\u00e5 benmusklerna \u00e4r n\u00e5gra av kroppens st\u00f6rsta muskelgrupper, och mer muskelmassa inneb\u00e4r h\u00f6gre fettf\u00f6rbr\u00e4nning. Genom att \u00f6ka muskelmassan i l\u00e5ren kan man d\u00e4rmed \u00f6ka sin \u00e4mnesoms\u00e4ttning. Men man beh\u00f6ver inte ta sig till gymmet &#8211; det g\u00e5r utm\u00e4rkt att tr\u00e4na l\u00e5r hemma.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.artros.org\/livsstil\/trana-benen\/\">L\u00e4s mer om att tr\u00e4na benen<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tr\u00e4na l\u00e5r hemma<\/h2>\n\n\n\n<p>Den som vill tr\u00e4na l\u00e5r hemma b\u00f6r f\u00f6rst och fr\u00e4mst fokusera p\u00e5 att l\u00e4ra sig grundl\u00e4ggande \u00f6vningar som involverar i princip alla muskler i benen. Hit h\u00f6r exempelvis kn\u00e4b\u00f6j och utfallssteg. De h\u00e4r \u00f6vningarna tr\u00e4nar hela l\u00e5ren &#8211; b\u00e5de fram och baksida &#8211; och \u00e4r l\u00e4tta att anpassa efter niv\u00e5. Vid b\u00e5da dessa \u00f6vningar \u00e4r det viktigt att komma ih\u00e5g tv\u00e5 saker. Den f\u00f6rsta \u00e4r att hela tiden se till att kn\u00e4na g\u00e5r rakt fram \u00f6ver t\u00e5rna, och varken faller in\u00e5t eller ut\u00e5t under r\u00f6relsen. Den andra \u00e4r att h\u00e5lla ryggen uppr\u00e4tt s\u00e5 att man inte faller fram f\u00f6r mycket. Detta kr\u00e4ver att s\u00e5v\u00e4l magen som ryggen aktiveras. Ett tips kan vara att h\u00e5lla h\u00e4nderna bakom ryggen n\u00e4r man g\u00f6r utfall f\u00f6r att komma ih\u00e5g att r\u00e4ta upp br\u00f6stkorgen.<\/p>\n\n\n\n<p>Vill man g\u00f6ra utfallsstegen sv\u00e5rare kan man l\u00e4gga upp ena foten p\u00e5 en pall eller soffa bakom sig. Man b\u00f6r endast anv\u00e4nda den bakre foten f\u00f6r balans &#8211; all kroppsvikt ska ligga p\u00e5 den fr\u00e4mre foten. H\u00e4rifr\u00e5n b\u00f6jer man sedan det fr\u00e4mre benet till en 90-gradig vinkel, f\u00f6r att sedan st\u00e4lla sig upp igen. Detta \u00e4r en tung \u00f6vning som man b\u00f6r g\u00f6ra f\u00f6rst n\u00e4r man \u00e4r mycket bekv\u00e4m med vanliga utfallssteg.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.artros.org\/livsstil\/trana-hemma-med-utan-redskap\/\">L\u00e4s mer om att tr\u00e4na hemma, med och utan redskap<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tr\u00e4na l\u00e5r p\u00e5 gymmet<\/h2>\n\n\n\n<p>Den som inte vill tr\u00e4na l\u00e5r hemma kan ist\u00e4llet ta sig till gymmet. H\u00e4r finns st\u00f6rre m\u00f6jligheter att g\u00f6ra \u00f6vningarna tyngre, \u00e4ven om man fortfarande b\u00f6r anv\u00e4nda sig av kn\u00e4b\u00f6j och utfallssteg i n\u00e5gon m\u00e5n. Har man problem med balansen eller b\u00e5lstyrkan \u00e4r det dock bra att tr\u00e4na upp det innan man ger sig p\u00e5 tunga kn\u00e4b\u00f6j. Ett alternativ man d\u00e5 kan anv\u00e4nda sig av f\u00f6r att tr\u00e4na l\u00e5ren \u00e4r benpress. \u00c4ven h\u00e4r b\u00f6r man t\u00e4nka p\u00e5 att kn\u00e4na ska g\u00e5 i linje med t\u00e5rna hela tiden. Man b\u00f6r ocks\u00e5 l\u00e5ta bli att l\u00e5sa ut kn\u00e4na helt. Denna maskin finns i n\u00e5gon variant p\u00e5 de flesta gym. Om man inte vet hur man ska anv\u00e4nda sig av den kan man r\u00e5dfr\u00e5ga en personlig tr\u00e4nare.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00d6vningar f\u00f6r framsida l\u00e5r<\/h3>\n\n\n\n<p>En enkel \u00f6vning som de flesta kan utf\u00f6ra med hj\u00e4lp av en maskin \u00e4r benspark. Detta isolerar musklerna p\u00e5 framsidan av l\u00e5ret. Eftersom r\u00f6relsen \u00e4r s\u00e5 enkel kan man h\u00e4r ta ut sig utan att oroa sig f\u00f6r bristande teknik, vilket inte \u00e4r lika sant vid kn\u00e4b\u00f6j eller utfallssteg. Detta g\u00f6r ocks\u00e5 att benspark \u00e4r en bra \u00f6vning att l\u00e4gga i slutet p\u00e5 passet, f\u00f6r att ta ut det sista ur l\u00e5ren. Ett tips \u00e4r att h\u00e5lla emot p\u00e5 v\u00e4gen ned, s\u00e5 att vikten inte faller tillbaka. Detta ger st\u00f6rre m\u00f6jligheter till muskeltillv\u00e4xt. Till skillnad fr\u00e5n de tidigare n\u00e4mnda \u00f6vningarna tr\u00e4nar detta inte hela l\u00e5ren, utan endast framsidan.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00d6vningar f\u00f6r baksida l\u00e5r<\/h3>\n\n\n\n<p>En klassisk \u00f6vning f\u00f6r att tr\u00e4na baksida l\u00e5r \u00e4r raka marklyft. Denna \u00f6vning kan utf\u00f6ras med i princip alla typer av motst\u00e5nd eller vikt: skivst\u00e5ng, kettlebell, hantlar eller gummiband. Detta g\u00f6r ocks\u00e5 att det \u00e4r enkelt att \u00f6ka tyngden och sv\u00e5righeten p\u00e5 \u00f6vningen. Det \u00e4r upp till individen att v\u00e4lja vilken metod som passar dem b\u00e4st. Raka marklyft tr\u00e4nar dock inte bara baksida l\u00e5r, utan ocks\u00e5 rumpa, l\u00e4ndrygg och \u00f6vre rygg.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Den som vill ha en mer isolerande \u00f6vning f\u00f6r baksida l\u00e5r kan g\u00f6ra liggande bencurl. Denna \u00f6vning g\u00f6rs i en maskin som finns p\u00e5 de flesta gym. R\u00f6relsen \u00e4r i princip den motsatta fr\u00e5n bensparken f\u00f6r framsida l\u00e5r. H\u00e4r ligger man p\u00e5 mage i maskinen och b\u00f6jer kn\u00e4na s\u00e5 att f\u00f6tterna kommer upp mot rumpan. Detta isolerar baksida l\u00e5r p\u00e5 ett mycket effektivt s\u00e4tt.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>F\u00f6r den som har artros i kn\u00e4t \u00e4r det extra viktigt att tr\u00e4na l\u00e5ren. Benmusklerna kan n\u00e4mligen hj\u00e4lpa till att avlasta kn\u00e4na, s\u00e5 att lederna blir b\u00e4ttre p\u00e5 att ta emot belastning. Men att tr\u00e4na benen har flera andra f\u00f6rdelar ocks\u00e5. Den som vill g\u00e5 ner i vikt g\u00f6r exempelvis gott i att l\u00e4gga till [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2135,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[],"class_list":["post-2129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behandling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v21.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e4na l\u00e5r hemma eller p\u00e5 gymmet | Joint Academy<\/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:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/trana-lar-hemma\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4na l\u00e5r hemma eller p\u00e5 gymmet\" \/>\n<meta property=\"og:description\" content=\"F\u00f6r den som har artros i kn\u00e4t \u00e4r det extra viktigt att tr\u00e4na l\u00e5ren. Benmusklerna kan n\u00e4mligen hj\u00e4lpa till att avlasta kn\u00e4na, s\u00e5 att lederna blir b\u00e4ttre p\u00e5 att ta emot belastning. Men att tr\u00e4na benen har flera andra f\u00f6rdelar ocks\u00e5. 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