Mitt nye rehabilitesprogram

Jeg har som mange vet kommet skikkelig godt i gang med styrketreningen (er på uke 15 nå), men det er et par muskler jeg er utrolig svak i, og dette må jeg nå ta tak i. I dag hadde jeg en PT-time med en instruktør fra Fustra, som driver med funksjonell trening. Jeg har tittet litt på dem før, og ble tilbudt gratis prøvetime, men jeg var så godt i gang med styrkeprogrammet mitt, og fikk bare assosiasjoner til type fysioterapi (kjeeedelige) øvelser når jeg så hva de holdt på med. Men etter en stund ombestemte jeg meg. Jeg tenkte at om de klarer å gjøre denne fysioterapi-treningen litt mer morro og effektiv, så er jo det superbra, for det er virkelig trening jeg burde gjøre. Som treneren sa, det blir som å bygge et hus uten grunnmur, og bygger man for mye over lang tid, så kan det til slutt rase, altså at man pådrar seg skader ved at man trener feil muskler når de små ikke responderer.

Etter timen i dag angrer jeg overhodet ikke. Instruktøren var utrolig flink, hun viste ekstremt mye om kroppen, og med en gang jeg forklarte hvilke steder på kroppen jeg var svak, så viste hun hva jeg prater om (og jeg har vært borti utrolig mange fysioterapauter, kiropraktorer osv som overhodet ikke hadde denne kunnskapen). Jeg fikk et treningsopplegg som jeg kan gjøre hjemme og som vil ta ca 20 minutter + en del øvelser som er bra å ta etter styrketrening for å unngå de mest vanlige skadene.

funksjonell trening

Så, de stedene jeg er svakest på er mellom skulderbladene, spesielt høyre side, også er jeg utrolig svak i hofte og hamstrings (som visstnok ofte hører sammen). Dette ble verre av jotunheimturen i sommer hvor vi gikk 32 mil med 20 kg på ryggen, men problemet var mest sannsynlig tilstede fra før.

Dette treningsopplegget er dog tilpasset meg, men jeg deler det for å vise et eksempel som Fustra kommer med, og fordi jeg vil sterkt anbefale å få et slikt opplegg, hos Fustra eller andre, om du har problemer med kroppen. Jeg kommer til å fortsette med vanlig styrketrening, men ikke jage å bare det løfte tungt, men heller riktig, dypt osv :)

Så her er øvelsene jeg skal gjøre. De første tre burde jeg gjøre etter vanlig styrketrening, mens de andre er litt mer utfordrende. Jeg har et mål om å gjøre dette minst 3 ganger i uken, og kommer derfor til å sette til side knebøyutfordringen, jeg har rett og slett ikke tid til å gjøre alt :) Om du ikke har stang, så kjøp et kosteskaft på jernia eller plantasjen, koster ikke flesk akkurat :)

funksjonell trening
14 repetisjoner x 1 serie: Her er utfordringen å holde overkroppen rak hele veien. Fokuser på å stramme de nedre magemusklene

funksjonell trening
14 repetisjoner x 1 serie: Høres vanskelig ut, men er egentlig ikke det. Løft stangen opp, ned bak, opp, ned foran. Husk å puste. Inn på vei opp, ut på vei ned.

funksjonell trening
14 repetisjoner x 1 serie: Hold stangen med skulderbredde bak rumpa og press stangen så langt opp du klarer mens overkroppen er i ro.

Så kommer de mer aktive øvelsene:

funksjonell trening
10 repetisjoner x 3 serier: Her er også utfordringen å holde overkroppen i ro, hoftene tippet bakover og komme så langt ned som mulig

funksjonell trening

10 repetisjoner x 3 serier: Denne var sykt tung for meg. Ja, wall sit er slitsomt for beina, men å presse opp armene uten å slippe de fra veggen var nesten umulig for meg! Helt sjukt! Og jeg kjente godt at den tok akkurat den muskelen den skulle ta, for den muskelen er litt ekstra øm å trene.

funksjonell trening

10 repetisjoner x 3 serier: Denne har sikkert alle godt av. Hovedfokuset er å presse korsryggen i bakken hele tiden. Hele ryggen skal presses i bakken, og beina skal ikke føres lenger ned enn at du klarer å holde ryggen i bakken, men selvsagt så langt du kommer. Sykt slitsomt!

funksjonell trening

10 repetisjoner x 3 serier: Dette var den verste øvelsen. Armene skal ligge rett ut til siden, og man gjør vanlige hip thrusts men med ett ben i været og en på ball. Press opp og pass på å aktiver nederste delen av magen. Denne var også sjukt slitsom for ham strings, som visstnok er vanlig når man er svak i hofta

Nå har jeg hvertfall planer om å gjennomføre dette. Jeg har så mye smerter i ryggen at jeg bare MÅ gjøre noe med det, og nå har jeg fått et supert treningspopplegg som ikke tar med enn 20 minutter! Det har jeg tid til, hvertfall 3 ganger i uka. Jeg vurderer også å kjøpe en pakke fra Fustra på 10 timer, men det blir isåfall til høsten når jeg jobber for fult :)

Gjør du slike rehabilitasjonsøvelser? Er du flink til å gjøre dem, eller blir det fort til at du hopper over det selv om du vet at du burde?


44 comments to Mitt nye rehabilitesprogram

  • Kule tegninger ;)
    Ser ut som du har fått et flott program.

  • Så bra med gratistime, og med folk som vet hva de snakker om! Her var det endel øvelser jeg ble nysgjerrig på, ja! :)

    Kanskje du tilogmed kan filme dem en dag? ;)

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