{"id":5649,"date":"2026-09-16T13:32:46","date_gmt":"2026-09-16T11:32:46","guid":{"rendered":"https:\/\/jumping.fitness\/backenbotten-och-jumping-fitness\/"},"modified":"2026-09-16T13:32:46","modified_gmt":"2026-09-16T11:32:46","slug":"backenbotten-och-jumping-fitness","status":"publish","type":"post","link":"https:\/\/jumping.fitness\/sv\/backenbotten-och-jumping-fitness\/","title":{"rendered":"B\u00e4ckenbotten och Jumping Fitness"},"content":{"rendered":"<style>.jfb{padding-top:108px;--ink:#191919;--muted:#5f5f5f;--line:#e8e8e6;--paper:#faf9f5;--acc1:#eaf0cf;--acc2:#f6e6a6;color:var(--ink);text-align:left}.jfb *{box-sizing:border-box}.jfb-in{max-width:760px;margin-inline:auto;padding-inline:clamp(16px,4vw,28px)}.jfb p,.jfb li{font-size:18px;line-height:1.72;color:var(--ink);margin:0}.jfb p+p,.jfb ul+p,.jfb ol+p,.jfb p+ul,.jfb p+ol{margin-top:20px}.jfb h2,.jfb h3{font-weight:500;line-height:1.12;letter-spacing:-.015em;margin:0;text-align:left}.jfb h1{font-weight:500;line-height:1.1;letter-spacing:-.02em;font-size:clamp(26px,3.4vw,36px);margin:0 0 6px;text-align:left}.jfb h2{font-size:clamp(23px,2.8vw,30px);margin-top:44px}.jfb h3{font-size:20px;margin-top:32px}.jfb h2+p,.jfb h3+p,.jfb h1+p{margin-top:16px}.jfb-lead{font-size:clamp(19px,2vw,22px) !important;line-height:1.55 !important;color:var(--muted) !important}.jfb a{color:var(--ink);text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px}.jfb ul,.jfb ol{margin:20px 0 0;padding-left:22px}.jfb li+li{margin-top:8px}.jfb img{max-width:100%;height:auto;display:block;border-radius:12px}.jfb-fig{margin:36px 0 0;width:100%}.jfb-fig figcaption{font-size:14px;line-height:1.5;color:var(--muted);margin-top:10px}.jfb-hero{margin:0 0 34px}.jfb-hero img{width:100%;aspect-ratio:16\/9;object-fit:cover;border-radius:14px}.jfb-band{background:linear-gradient(105deg,var(--acc1) 0%,var(--acc2) 100%);border-radius:14px;padding:clamp(24px,4vw,40px);margin:0 0 34px}.jfb-band p{font-size:clamp(19px,2vw,22px);line-height:1.5;color:var(--ink)}.jfb-foot{position:relative;z-index:5;margin-top:52px;margin-bottom:90px;padding-top:26px;border-top:1px solid var(--line);display:flex;flex-wrap:wrap;gap:12px 26px;font-size:15px}.jfb blockquote{margin:32px 0 0;padding:0 0 0 20px;border-left:3px solid var(--acc2);font-size:20px;line-height:1.55;color:var(--muted)}.jfb iframe,.jfb video{max-width:100%;border-radius:12px}.jfb table{width:100%;border-collapse:collapse;margin-top:28px;font-size:16px}.jfb td,.jfb th{border-bottom:1px solid var(--line);padding:10px 8px;text-align:left}.jfb hr{border:0;border-top:1px solid var(--line);margin:40px 0 0}.container.post-type-post .tags.has-addons{display:none}.container.post-type-post .content.article-body{overflow-wrap:break-word}@media(max-width:600px){.jfb p,.jfb li{font-size:17px}.jfb-fig{margin-top:28px}}.container.post-type-post .has-text-centered.mb-5{display:none}.jfb-head{margin:0 0 26px}.jfb-head h1{font-size:clamp(30px,4.2vw,46px);letter-spacing:-.022em;line-height:1.06;margin:0}.jfb-head .jfb-lead{margin-top:16px}.jfb-hero{margin:30px 0 8px}.jfb-body>*:first-child{margin-top:26px}.jfb-src{font-size:14px !important;line-height:1.6 !important;color:var(--muted)}.jfb-src+.jfb-src{margin-top:12px}<\/style>\n<div class=\"jfb\">\n<div class=\"jfb-in\">\n<div class=\"jfb-head\">\n<p class=\"jfb-kicker\">Magasin<\/p>\n<h1>B\u00e4ckenbotten och Jumping Fitness<\/h1>\n<p class=\"jfb-lead\">Om tr\u00e4ning finns m\u00e5nga \u00e5sikter, och en stor del bygger p\u00e5 h\u00f6rs\u00e4gen. Varje sport \u00e4r bara h\u00e4lsosam om den utf\u00f6rs r\u00e4tt. D\u00e4rf\u00f6r tittar vi h\u00e4r n\u00e4rmare p\u00e5 vad Jumping Fitness g\u00f6r med ett best\u00e4mt omr\u00e5de: b\u00e4ckenbotten.<\/p>\n<\/div>\n<figure class=\"jfb-hero\"><img loading=\"lazy\" src=\"https:\/\/jumping.fitness\/wp-content\/uploads\/2024\/02\/people-2592247_1280-1024x678.jpg\" alt=\"Personer under tr\u00e4ning\" width=\"1024\" height=\"678\" decoding=\"async\"><\/figure>\n<div class=\"jfb-body\">\n<h2>Vad b\u00e4ckenbotten g\u00f6r<\/h2>\n<p>B\u00e4ckenbottenmuskulaturen \u00e4r f\u00f6r oss en av de viktigaste muskelgrupperna. Vid sidan av ligamenten som f\u00f6rst\u00e4rker den och bindv\u00e4ven som ger den elasticitet best\u00e5r b\u00e4ckenbotten av tre muskellager ovanp\u00e5 varandra.<\/p>\n<p>Det nedersta, yttre lagret omsluter kroppens nedre \u00f6ppningar som en liggande \u00e5tta. Sedan kommer det mellersta, tv\u00e4rg\u00e5ende lagret som f\u00f6rbinder sittbenskn\u00f6larna med varandra. Och d\u00e4refter det \u00f6versta, inre lagret, som breder ut sig solfj\u00e4derformigt fr\u00e5n svanskotan fram mot skambenet och i sidled mot insidan av l\u00e5ren. Det \u00e4r det bredaste och stabilaste lagret och b\u00e4r huvuddelen av organens tyngd.<\/p>\n<p>F\u00f6rutom sin avg\u00f6rande roll f\u00f6r ryggradens h\u00e5llning har b\u00e4ckenbotten tre funktioner: att b\u00e4ra, att st\u00f6tta och att sluta. Den kan dessutom sp\u00e4nnas, slappna av och h\u00e5lla emot reflexm\u00e4ssigt, till exempel n\u00e4r man nyser.<\/p>\n<p>Den blir oftast svagare av f\u00f6r lite eller felaktig r\u00f6relse, av d\u00e5lig h\u00e5llning, av \u00f6verstr\u00e4ckning vid en f\u00f6rlossning, av vissa l\u00e4kemedel eller av f\u00f6r mycket alkohol, f\u00f6r att n\u00e4mna n\u00e5gra exempel. B\u00e4ckenbotten har ocks\u00e5 v\u00e4lk\u00e4nda hj\u00e4lpmuskler: s\u00e4tesmuskler, bukmuskler och adduktorerna p\u00e5 insidan av l\u00e5ren.<\/p>\n<p>Vid specifik b\u00e4ckenbottentr\u00e4ning ska de grupperna bara delvis vara med. Hos oss \u00e4r Jumping Fitness en helkroppstr\u00e4ning, och den h\u00e4r muskulaturen \u00e4r d\u00e4rf\u00f6r alltid aktiv.<\/p>\n<p>Det finns \u00e4nd\u00e5 fel man kan g\u00f6ra, b\u00e5de vid specifik tr\u00e4ning och p\u00e5 studsmattan: att h\u00e5lla andan, eller att pressa b\u00e4ckenbotten ned\u00e5t. P\u00e5 studsmattan motsvarar det okontrollerade hopp upp\u00e5t, och just det ska undvikas under ett pass.<\/p>\n<figure class=\"jfb-fig\"><img src=\"https:\/\/jumping.fitness\/wp-content\/uploads\/2024\/02\/18403809_1533219583364032_1596396324059793982_o.jpg\" alt=\"Instrukt\u00f6r vid en studsmatta i studion\" loading=\"lazy\" decoding=\"async\"><figcaption>Grundh\u00e5llningen \u00e4r det f\u00f6rsta vi l\u00e4r ut i varje utbildning.<\/figcaption><\/figure>\n<h2>R\u00e4tt h\u00e5llning i Jumping Fitness<\/h2>\n<p>2014 tog vi is\u00e4r alla dittills k\u00e4nda \u00f6vningar och gick igenom dem utifr\u00e5n varje h\u00e4lsoaspekt. D\u00e4r kommer grundh\u00e5llningen in, den som ska st\u00e4rka b\u00e4ckenbotten och absolut inte skada den.<\/p>\n<h2>Utg\u00e5ngspositionen<\/h2>\n<p>Tippa b\u00e4ckenet mycket l\u00e4tt fram\u00e5t, kn\u00e4na \u00e4r l\u00e4tt b\u00f6jda, \u00f6verkroppen lutar en aning fram\u00e5t. Helheten p\u00e5minner om en l\u00e4tt squatposition. Ryggen beh\u00e5ller sin naturliga form, vi t\u00e4nker den rak. Undvik svankrygg.<\/p>\n<p>Naveln dras aktivt mot ryggraden. Vi h\u00e5ller koll p\u00e5 andningen och h\u00e5ller aldrig andan. \u00d6verkroppen \u00e4r fixerad men mjuk, utan sp\u00e4nning i nacken. Sedan drar vi kn\u00e4n och l\u00e5r mot \u00f6verkroppen, l\u00e4tt i b\u00f6rjan, och s\u00e4tter f\u00f6tterna tillbaka p\u00e5 hoppduken vid utg\u00e5ngspunkten. R\u00f6relsen f\u00f6ljer musikens takt.<\/p>\n<p>Det viktigaste: vi hoppar inte upp\u00e5t. Det g\u00e4ller inte att n\u00e5 taket med fingertopparna. Vi arbetar kontrollerat ner i duken. S\u00e5 uts\u00e4tter vi inte b\u00e4ckenbotten f\u00f6r det tryck som okontrollerat hoppande skulle ge, vi tr\u00e4nar med sp\u00e4nd b\u00e5l, och den mjuka landningen p\u00e5 duken skonar lederna.<\/p>\n<p>Den h\u00e4r grundpositionen \u00e4r det f\u00f6rsta vi ger vidare till v\u00e5ra instrukt\u00f6rer i varje utbildning, eftersom den \u00e4r nyckeln till h\u00e4lsosam tr\u00e4ning. Din instrukt\u00f6r b\u00f6r allts\u00e5 p\u00e5minna om den under passet och korrigera n\u00e4r det beh\u00f6vs.<\/p>\n<h2>Vad det betyder f\u00f6r ditt f\u00f6rsta pass<\/h2>\n<p>Jumping Fitness handlar inte om att studsa runt som en gummiboll p\u00e5 redskapet. Det handlar om att h\u00e5lla b\u00e5len under sp\u00e4nning s\u00e5 l\u00e4nge som m\u00f6jligt och tr\u00e4na den p\u00e5 det s\u00e4ttet.<\/p>\n<p>Att du inte h\u00e5ller sp\u00e4nningen hela passet i b\u00f6rjan \u00e4r normalt. Ingen springer maraton i morgon. D\u00e4rf\u00f6r finns vilosteg, som din instrukt\u00f6r visar och som du kan g\u00e5 \u00f6ver till n\u00e4r du vill h\u00e4mta andan och avlasta musklerna.<\/p>\n<p>Tr\u00e4na efter din egen niv\u00e5. Vi v\u00e4ntar oss ingen m\u00e4stare p\u00e5 f\u00f6rsta passet, och enligt v\u00e5r erfarenhet faller allt p\u00e5 plats fr\u00e5n och med det tredje. Som i all idrott l\u00e4r man sig, och det tar tid.<\/p>\n<p>Den som tr\u00e4nar balanserat och med r\u00e4tt h\u00e5llning \u00e4r oftast p\u00e5 r\u00e4tt v\u00e4g. Kurserna n\u00e4ra dig hittar du p\u00e5 v\u00e5r <a href=\"\/sv\/platser\/\">karta<\/a>.<\/p>\n<\/div>\n<div class=\"jfb-foot\"><a href=\"\/sv\/magasin\/\">Mer i magasinet<\/a><a href=\"\/sv\/platser\/\">Hitta kurser n\u00e4ra dig<\/a><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Magasin B\u00e4ckenbotten och Jumping Fitness Om tr\u00e4ning finns m\u00e5nga \u00e5sikter, och en stor del bygger p\u00e5 h\u00f6rs\u00e4gen. Varje sport \u00e4r bara h\u00e4lsosam om den utf\u00f6rs r\u00e4tt. D\u00e4rf\u00f6r tittar vi h\u00e4r n\u00e4rmare p\u00e5 vad Jumping Fitness g\u00f6r med ett best\u00e4mt omr\u00e5de: b\u00e4ckenbotten. Vad b\u00e4ckenbotten g\u00f6r B\u00e4ckenbottenmuskulaturen \u00e4r f\u00f6r oss en av de viktigaste muskelgrupperna. Vid sidan [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":653,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-unkategorisiert"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>B\u00e4ckenbotten och Jumping Fitness: r\u00e4tt h\u00e5llning<\/title>\n<meta name=\"description\" content=\"B\u00e4ckenbottens anatomi, vanliga fel och r\u00e4tt grundh\u00e5llning p\u00e5 studsmattan, steg f\u00f6r steg.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jumping.fitness\/sv\/backenbotten-och-jumping-fitness\/\" \/>\n<meta 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