{"id":1995,"date":"2020-04-17T20:25:05","date_gmt":"2020-04-17T18:25:05","guid":{"rendered":"https:\/\/www.salzburgerland.com\/da\/?p=1995"},"modified":"2023-03-22T09:34:03","modified_gmt":"2023-03-22T08:34:03","slug":"vandreforberedelser","status":"publish","type":"post","link":"https:\/\/www.salzburgerland.com\/da\/vandreforberedelser\/","title":{"rendered":"Vandreforberedelser"},"content":{"rendered":"

Fit for fight p\u00e5 de f\u00f8rste h\u00f8jdemetre<\/strong><\/h3>\n

Kathi Millinger er fitnesstr\u00e6ner i Zell am See. Hun elsker is\u00e6r de lange vandreture p\u00e5 det hjemlige bjerg Schmittenh\u00f6he. Undervejs tager hun sig tid til at lade batterierne op p\u00e5 nogle af de smukke steder. \u201eDet at vandre, giver mig en fornemmelse af frihed. Men for at det ikke ogs\u00e5 skal give mig en f\u00f8lelse af smerte eller ubehag, kr\u00e6ves der lidt forberedelse. Det betyder: op af sofa-magneterne! Mit tip: Det er sjovere allerede derhjemmefra at tr\u00e6ne med dit yndlings-vandreudstyr. Fra starten af forestiller du dig, hvordan du besejrer dit udvalgte bjerg, p\u00e5 den m\u00e5de bliver det fra starten af nemmere at komme igang. Hvis man derudover klarer s\u00e5 mange af dagligdagens donter som muligt til fods i stedet for i bilen, bidrager man straks positivt til sin kondi. Hvis du derudover g\u00e5r med vandresko allerede derhjemme, beh\u00f8ver du ikke at v\u00e6re bange for vabler i ferien.\u201c<\/p>\n

Efterf\u00f8lgende viser Kathi sine yndlings\u00f8velser forud for begyndelsen af vandres\u00e6sonen \u2013 v\u00e6r med og lad os tr\u00e6ne sammen!<\/p>\n

\u00a0<\/p>\n

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Maria Pirchner Fotografie mp-fotografie.at<\/p><\/div>\n

Drikkeflaske-st\u00e5bensv\u00e6gt<\/h4>\n

\u00d8ger koordination og balance. F\u00e5 godt fodf\u00e6ste p\u00e5 veje med r\u00f8dder og stier med sten. OBS! Husk ikke at dreje i b\u00e6kkenet, hold ryggen lige, b\u00f8j st\u00e5benet let, sp\u00e6nd bagdelen og str\u00e6k ikke hovedet for meget. Hold positionen i 20 sekunder, skift derefter til det andet ben.<\/p>\n

Rygs\u00e6k-kn\u00e6b\u00f8jninger<\/h4>\n

Til st\u00e6rke muskler p\u00e5 bagdel, l\u00e5r og l\u00e6g; forebygger \u00f8mme muskler ved nedstigningen. OBS! S\u00e6t dig ned og bagud med lige ryg \u2013 ingen hulryg. B\u00f8j kn\u00e6ene i fod-aksen. Ret dig langsomt op igen og str\u00e6k op p\u00e5 t\u00e5. 10 gentagelser<\/p>\n

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Maria Pirchner Fotografie mp-fotografie.at<\/p><\/div>\n

Vandrestok-curl<\/h4>\n

Denne \u00f8velse \u00f8ger fleksibilitet & styrke i rygraden. S\u00e6nk hagen ned til brystet; lad skuldre og arme h\u00e6nge l\u00f8st. Rul ned hvirvel efter hvirvel, s\u00e5 godt det er muligt med strakte ben. S\u00e5 tilbage, en hvirvel ad gangen; l\u00f8ft hagen i slutpositionen. 10 gentagelser<\/p>\n

\"\"

Maria Pirchner Fotografie mp-fotografie.at<\/p><\/div>\n

Rygs\u00e6k tjek<\/h3>\n

N\u00e5r du efter disse \u00f8velser er p\u00e5 vej tilbage til sofaen, kan du jo p\u00e5 samme tid klare en lille opgave med flittigt at sortere basisudstyret til rygs\u00e6kken. Til hver tur b\u00f8r der udover mobilen pakkes skiftet\u00f8j, proviant og tilstr\u00e6kkelig med drikkevand \u2013 husk ogs\u00e5 f\u00f8rstehj\u00e6lpspakken. Hue, pandeb\u00e5nd, handsker og regnt\u00f8j er tilr\u00e5delige, is\u00e6r i alpine h\u00f8jder, eftersom vejret her kan blive s\u00e6rdeles frisk med k\u00f8lige temperaturer \u2013 ogs\u00e5 om sommeren. Ved l\u00e6ngere ture anbefales det at tage en powerbank med til mobilen \u2013 s\u00e5ledes har du tilstr\u00e6kkeligt med str\u00f8m til dine mange fotoer og videoer, n\u00e5r du vil fastholde den fantastiske udsigt og de (forh\u00e5bentlig mange) lykkelige \u00f8jeblikke. Derudover er der p\u00e5 den m\u00e5de ogs\u00e5 sikkerhed for at du kan hidkalde hj\u00e6lp, hvis uheldet skulle v\u00e6re ude i en prek\u00e6r situation i bjergene. Husk ogs\u00e5 at downloade de respektive apps med landkort og andre tips og henvisninger \u2013 og den \u00f8strigske alpeforenings app, der forbinder dig direkte til redningsfolkene.<\/p>\n

S\u00e5r skal vi til\u2026 planl\u00e6gning af turen<\/strong><\/h3>\n

S\u00e5 er vandres\u00e6sonen lige om hj\u00f8rnet og din kondi er p\u00e5 h\u00f8jde med de kommende udfordringer; basisudstyret er gennemtjekket og nu er tiden inde til at planl\u00e6gge turen. Vandringernes m\u00e5l b\u00f8r altid svare til det, som turens svageste medlem kan klare \u2013 det er derfor klogt at begynde med de lette, hyggelige ruter. M\u00e5ske har vejrmeldingen forudsagt et sommer-tordenvejr om eftermiddagen? S\u00e5 er det med at komme ud af fjerene tidligt og v\u00e6lge en passende rute. Undervejs holdes \u00f8je med himlen; i bjergene kommer et tordenvejr ofte meget hurtigt eller endda overraskende. S\u00e5fremt der er tordenvejr i luften mens du endnu er p\u00e5 bjerget, b\u00f8r du omg\u00e5ende f\u00e5 styr p\u00e5, hvor hytterne ligger og s\u00f8ge dertil for at v\u00e6re beskyttet. Kroppen taber v\u00e6ske, is\u00e6r om sommeren \u2013 tilstr\u00e6kkeligt med drikkelse er derfor et must og f\u00e5r sin plads i rygs\u00e6kken ved siden af solcreme og en hat, hue eller kasket.<\/p>\n

Vandring med hund<\/h3>\n

Hvis din firbenede ven er med p\u00e5 vandringen, skal du v\u00e6re opm\u00e6rksom p\u00e5 ekstra vand og m\u00e5ske have den ene eller anden motivations-l\u00e6kkerbisken med i rygs\u00e6kken. Selvf\u00f8lgelig samler man hunde-h\u00f8mmerne ogs\u00e5 oppe i bjergene; husk derfor poserne. P\u00e5 varme sommerdage b\u00f8r man fortrinsvist planl\u00e6gge ture gennem skyggefulde skove med rislende b\u00e6kke, frem for ruter, der ligger ovenfor tr\u00e6gr\u00e6nsen. Is\u00e6r i omr\u00e5der med kv\u00e6g skal du huske at holde hunden i snor. P\u00e5 vej gennem en gr\u00e6sgang b\u00f8r der holdes afstand til kv\u00e6get \u2013 og et \u00f8je p\u00e5 samme. Hvis en ko vil forsvare sit kalv og bliver aggressiv: Slip hunden af snoren og send den afsted. Den er hurtig nok til selv at komme af vejen.<\/p>\n

Husk ogs\u00e5 at udvide f\u00f8rstehj\u00e6lpspakken med de p\u00e5kr\u00e6vede redskaber til hunden, fx pincet, eller tang til skovfl\u00e5t, foruden desinfektions-spray. S\u00e5fremt du vil sikre din firbenede i alle n\u00f8dstilf\u00e6lde: Der tilbydes specielle f\u00f8rstehj\u00e6lps-vandinger med hund, fx hos Wildkogel arenaen.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fit for fight p\u00e5 de f\u00f8rste h\u00f8jdemetre Kathi Millinger er fitnesstr\u00e6ner i Zell am See. Hun elsker is\u00e6r de lange vandreture p\u00e5 det hjemlige bjerg Schmittenh\u00f6he. Undervejs tager hun sig tid til at lade batterierne op p\u00e5 nogle af de smukke steder. \u201eDet at vandre, giver mig en fornemmelse af frihed. Men for at det […]<\/p>\n","protected":false},"author":17,"featured_media":2804,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wl_entities_gutenberg":"","_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[1],"tags":[],"wl_entity_type":[22],"class_list":["post-1995","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","wl_entity_type-article"],"acf":[],"yoast_head":"\nVandreforberedelser \u00bb SalzburgerLand.com<\/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.salzburgerland.com\/da\/vandreforberedelser\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vandreforberedelser\" \/>\n<meta property=\"og:description\" content=\"Fit for fight p\u00e5 de f\u00f8rste h\u00f8jdemetre Kathi Millinger er fitnesstr\u00e6ner i Zell am See. 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