{"id":2478,"date":"2020-09-29T14:14:45","date_gmt":"2020-09-29T12:14:45","guid":{"rendered":"https:\/\/www.salzburgerland.com\/da\/?p=2478"},"modified":"2023-10-18T10:24:46","modified_gmt":"2023-10-18T08:24:46","slug":"forberedelse-til-vinteren","status":"publish","type":"post","link":"https:\/\/www.salzburgerland.com\/da\/forberedelse-til-vinteren\/","title":{"rendered":"Forberedelse til vinteren"},"content":{"rendered":"

Kender du det? Dagene bliver kortere, efter\u00e5ret er s\u00e5 sm\u00e5t ved at sige farvel og de f\u00f8rste alpetoppe er blevet sukkerhvide. S\u00e5 er det p\u00e5 h\u00f8je tid at forberede den kommende ski og snowboards\u00e6son; f\u00e5 de tr\u00e6tte knogler i sving og g\u00f8re kroppen klar til feriens krumspring. Vi er nok alle enige om, at vintersport er en af de bedste hobbyer i verden og at bev\u00e6gelse i den frie natur er en lise for krop og sj\u00e6l. Men \u2013 man b\u00f8r ikke glemme, at man uds\u00e6tter sig selv for belastninger og risici, som man ikke m\u00f8der i sin hverdag.<\/p>\n

Det er f\u00f8rst og fremmest kroppens bev\u00e6geapparat med alle dens ledb\u00e5nd, sener og knogler, der skal klare de kommende belastninger. En risiko for skader kan ikke udelukkes p\u00e5 forh\u00e5nd. M\u00e5lrettet tr\u00e6ning f\u00f8r og indenfor s\u00e6sonen kan bidrage i v\u00e6sentlig grad til at minimere disse risici. Deri er jo egentlig intet nyt, dette ved vel enhver, der har oplevet en skiferie mindst \u00e9n gang. Men hvad er det nu, man i praksis kan g\u00f8re?<\/p>\n

Den rette forberedelse til vinteren<\/strong><\/h2>\n

Hvis du vil v\u00e6re i god form til vinterens sportslige udfordringer, skal kroppen v\u00e6re forberedt. Der er generelt to ting at tage h\u00f8jde for: styrkelse af muskulaturen og \u00f8velser til balance og str\u00e6kning. Hvis du begynder med \u00f8velserne i rette tid og holder dem vedlige vinteren igennem, har du gjort dit til at vinterens ferie bliver en oplevelsesrig og succesfuld s\u00e6son.<\/p>\n

Ligev\u00e6gts- og balance\u00f8velser<\/h2>\n

St\u00e5ende balance\u00f8velse<\/strong><\/h3>\n

St\u00e5 p\u00e5 \u00e9t ben, b\u00f8j overkroppen frem. Str\u00e6k det andet ben bagud. Vinklen mellem benene b\u00f8r v\u00e6re 90 grader. Hold positionen i mindst 10 sekunder.<\/p>\n

St\u00e5ende etbens\u00f8velse<\/strong><\/h3>\n

Position\u00e9r dig stabilt p\u00e5 et ben. Det andet ben bev\u00e6ges frem, tilbage og ud til siden. Med tiltagende \u00f8velse \u00f8ges hastigheden.<\/p>\n

Styrke\u00f8velse og sidestep<\/strong><\/h3>\n

Den klassiske sidestep b\u00f8r altid udf\u00f8res fremad og til siden. Minimum fem gange pr. ben<\/p>\n

Kn\u00e6b\u00f8jninger<\/strong><\/h3>\n

Klassiske kn\u00e6b\u00f8jninger, hvor l\u00e5rene danner 90 graders vinkel til l\u00e6ggene. Min. fem til ti gentagelser.<\/p>\n

Hop med armsving<\/strong><\/h3>\n

Sid p\u00e5 dybt hug og s\u00e6t af opad fra kn\u00e6b\u00f8jningen s\u00e5 hurtigt du kan. Underst\u00f8t hoppet ved at svinge armene opad. Fem til ti gentagelser.<\/p>\n

Str\u00e6k\u00f8velser<\/strong><\/h3>\n

Skil\u00f8b og snowboarding er sportarter, hvor det ikke mindst handler om smidighed. Det er derfor p\u00e5kr\u00e6vet med str\u00e6k\u00f8velser f\u00f8r og efter turen; b\u00e5de for at forebygge skader, men ogs\u00e5 for at f\u00e5 en bedre f\u00f8lelse med sneunderlaget.<\/p>\n

Str\u00e6k l\u00e5rene<\/strong><\/h3>\n

St\u00e5 p\u00e5 et ben og tr\u00e6k h\u00e6len p\u00e5 det andet ben op til bagdelen. Forbliv i denne position minimum 20 sekunder.
\nHold benene strakt. R\u00f8r ved t\u00e5spidserne med fingeren. En god str\u00e6kning af l\u00e5renes bagside. Denne forst\u00e6rkes, hvis du samtidigt krydser benene. Hold ud i ti sekunder!<\/p>\n

Str\u00e6k med skistaven<\/strong><\/h3>\n

Hold en stav bag ryggen med udstrakte arme. Bev\u00e6g overkroppen langsomt i alle retninger. Vores tip: Hvis du under skil\u00f8bet f\u00e5r en fornemmelse af at du ikke har strakt ud godt nok, s\u00e5 bliv st\u00e5ende og tag den tid, du har brug for. \u201eDet er bedre at forebygge end at helbrede\u201c hedder det. Og selvom man m\u00e5ske har h\u00f8rt det 117 gange f\u00f8r \u2013 det er og bliver en af de vigtigste regler overhovedet.<\/p>\n

Afsted til termalkilderne<\/strong><\/h3>\n

Intet er s\u00e5 godt for kroppen efter en omgang sport som et par timer med wellness i et af SalzburgerLands vidunderlige termalkilder. Det samme g\u00e6lder for skigymnastik, skil\u00f8b, langrend og vintervandring. Saunaerne, dampbadene og whirlpools er ikke kun en dejlig afslapning, de tjener ogs\u00e5 et form\u00e5l for kroppens regeneration.<\/p>\n

\"\"

\u00a9 SalzburgerLand Tourismus, Markus Berger<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

Kender du det? Dagene bliver kortere, efter\u00e5ret er s\u00e5 sm\u00e5t ved at sige farvel og de f\u00f8rste alpetoppe er blevet sukkerhvide. S\u00e5 er det p\u00e5 h\u00f8je tid at forberede den kommende ski og snowboards\u00e6son; f\u00e5 de tr\u00e6tte knogler i sving og g\u00f8re kroppen klar til feriens krumspring. Vi er nok alle enige om, at vintersport […]<\/p>\n","protected":false},"author":17,"featured_media":3293,"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-2478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","wl_entity_type-article"],"acf":[],"yoast_head":"\nForberedelse til vinteren \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\/forberedelse-til-vinteren\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Forberedelse til vinteren\" \/>\n<meta property=\"og:description\" content=\"Kender du det? 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