Baglårsøvelser hjemme uden udstyr

Mange hjemmetræninger for ben rammer mest forsiden. Hamstrings bøjer knæet, strækker hoften og bremser bevægelse. Nordic-hamstring-litteraturen hos atleter (PMID 30808663; PMID 27752982) støtter excentrisk styrke, men fulde Nordics er ikke startniveau.

Hvorfor baglårene har brug for deres egen progression

Evidenskilder: British Journal of Sports Medicine; Sports Medicine; Medicine & Science in Sports & Exercise.

Nordic-forskningen peger på værdien af excentrisk styrke, men hjemmeplanen bør starte med kontrollerede bridges, sliders og walkouts før hårdere Nordics.

Relaterede artikler

(Source 1; Source 2; Source 3; Source 4; Source 5; Source 6)

• Bendag hjemme: Kropsvægtsvidenskaben
• Progressiv overload hjemme
• Tempotræning med kropsvægt
• Dit Calisthenics Progression System
• Rygsmerter øvelser derhjemme

Referencer

1. van Dyk N, Behan FP, Whiteley R. (2019). “Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries.” PMID 30808663. https://pubmed.ncbi.nlm.nih.gov/30808663/

2. Al Attar WSA et al. (2017). “Effect of injury prevention programs that include the Nordic hamstring exercise on hamstring injury rates in soccer players.” PMID 27752982. https://pubmed.ncbi.nlm.nih.gov/27752982/

3. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines

4. American College of Sports Medicine. (2009). “Progression models in resistance training for healthy adults.” PMID 19204579. https://pubmed.ncbi.nlm.nih.gov/19204579/

5. Garber CE et al. (2011). “Quantity and quality of exercise for developing and maintaining fitness.” PMID 21694556. https://pubmed.ncbi.nlm.nih.gov/21694556/

6. Centers for Disease Control and Prevention. (2023). “Adult Activity: An Overview.” https://www.cdc.gov/physical-activity-basics/guidelines/adults.html