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[Overdele og tanktoppe](https://www.nike.com/dk/w/nikeskims-overdele-og-t-shirts-9om13zb2asd) - [Leggings](https://www.nike.com/dk/w/nikeskims-tights-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/dk/w/nikeskims-shorts-38fphzb2asd) - [Sko](https://www.nike.com/dk/w/nikeskims-sko-b2asdzy7ok) - [Tilbehør](https://www.nike.com/dk/w/nikeskims-tilbehor-og-udstyr-awwpwzb2asd) - [Kollektioner](https://www.nike.com/dk/nikeskims-kollektionsguide) - [Alle kollektioner](https://www.nike.com/dk/w/nikeskims-b2asd) - [Shine](https://www.nike.com/dk/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Matte](https://www.nike.com/dk/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/dk/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/dk/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Studio Stretch](https://www.nike.com/dk/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/dk/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/dk/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - [Shop efter farve](https://www.nike.com/dk/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/dk/w/nikeskims-sort-90poyzb2asd) - [Dark Sepia](https://www.nike.com/dk/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/dk/w/nikeskims-phoenix-1jhtj) - [Ivory](https://www.nike.com/dk/w/nikeskims-hvid-4g797zb2asd) - [Citrine](https://www.nike.com/dk/w/nikeskims-gul-ayp69zb2asd) - [Carob](https://www.nike.com/dk/w/nikeskims-brun-557pqzb2asd) - [Udsalg](https://www.nike.com/dk/w/tilbud-3yaep) - [Udsalg og tilbud](https://www.nike.com/dk/w/tilbud-3yaep) - [Shop alle udsalgsprodukter](https://www.nike.com/dk/w/tilbud-3yaep) - [Bestsellere](https://www.nike.com/dk/w/tilbud-bestsellere-3yaepz76m50) - [Udsalg til mænd](https://www.nike.com/dk/w/mand-tilbud-3yaepznik1) - [Shop alt udsalg](https://www.nike.com/dk/w/mand-tilbud-3yaepznik1) - [Sko](https://www.nike.com/dk/w/mand-tilbud-sko-3yaepznik1zy7ok) - [Tøj](https://www.nike.com/dk/w/mand-tilbud-bekladning-3yaepz6ymx6znik1) - [Tilbehør](https://www.nike.com/dk/w/mand-tilbud-tilbehor-og-udstyr-3yaepzawwpwznik1) - [Udsalg til kvinder](https://www.nike.com/dk/w/kvinder-tilbud-3yaepz5e1x6) - [Shop alt udsalg](https://www.nike.com/dk/w/kvinder-tilbud-3yaepz5e1x6) - [Sko](https://www.nike.com/dk/w/kvinder-tilbud-sko-3yaepz5e1x6zy7ok) - [Tøj](https://www.nike.com/dk/w/kvinder-tilbud-bekladning-3yaepz5e1x6z6ymx6) - [Tilbehør](https://www.nike.com/dk/w/kvinder-tilbud-tilbehor-og-udstyr-3yaepz5e1x6zawwpw) - [Udsalg til børn](https://www.nike.com/dk/w/kids-tilbud-3yaepzv4dh) - [Shop alt udsalg](https://www.nike.com/dk/w/kids-tilbud-3yaepzv4dh) - [Sko](https://www.nike.com/dk/w/kids-tilbud-sko-3yaepzv4dhzy7ok) - [Tøj](https://www.nike.com/dk/w/kids-tilbud-bekladning-3yaepz6ymx6zv4dh) - [Tilbehør](https://www.nike.com/dk/w/kids-tilbud-tilbehor-og-udstyr-3yaepzawwpwzv4dh) - [Udsalg efter sportsgren](https://www.nike.com/dk/w/tilbud-performance-3k7dgz3yaep) - [Fodbold](https://www.nike.com/dk/w/tilbud-fodbold-1gdj0z3yaep) - [Løb](https://www.nike.com/dk/w/tilbud-lob-37v7jz3yaep) - [Fitness og træning](https://www.nike.com/dk/w/tilbud-traningscenter-3yaepz58jto) - [Basketball](https://www.nike.com/dk/w/tilbud-basketball-3glsmz3yaep) Cancel Annuller Populære søgeord [studio fleece](https://www.nike.com/dk/w?q=studio%20fleece&vst=studio%20fleece)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001)[air max](https://www.nike.com/dk/w?q=air%20max&vst=air%20max)[air force 1](https://www.nike.com/dk/w?q=air%20force%201&vst=air%20force%201) [](https://www.nike.com/dk/favorites "Favoritter")[](https://www.nike.com/dk/cart "Varer i kurv: 0") # God form: Den perfekte deadbug ##### Coaching Sidst opdateret: 9. juli 2020 Af Nike Training ## Engager og stabiliser din core for bedre bevægelse og for at beskytte mod skader. *Deadbugs får dit sind og din krop til at arbejde sammen som én enhed. Lad dig ikke narre af, hvor enkel øvelsen er, da den på trods af en lav intensitet, giver høj effekt for dem, der giver sig tid til at lave den rigtigt.* Deadbug er en af de kropsvægt-øvelser, der snyder allermest: Det ser ikke ud til at være en krævende øvelse, men når den bliver udført korrekt (læs: langsomt og kontrolleret), så får den virkelig sat gang i musklerne *hurtigt*. Det er en favorit blandt trænere og fysioterapeuter, da denne øvelse med lav intensitet styrker dine abs uden at belaste ryggen – og den udfordrer din stabilitet, koordination og koncentration. Nike Master Trainer, Kirsty Godso, deler her hvorfor og hvordan, du bør lave deadbugs. ## Muskler, du kommer til at træne Denne øvelse rammer dine abs fra top til bund – særligt de dybe core-muskler som dine tværgående og skrå mavemuskler. Du vil også styrke dine bækkenbundsmuskler, som understøtter din blære og seksuelle funktion. ## Derfor skal du lave deadbugs 1. Deadbugs giver stabilitet i din core, som hjælper med at støtte din rygsøjle og mobilisere dine hofter. Dette vil forbedre din kropsholdning, mindske smerter i lænden og give dig mere power i sport og øvelser, f.eks. hvis du skal svinge et bat eller kaste med en medicinbold. 2. Deadbugs skaber en tydelig mind-body-forbindelse mellem din hjerne og din core. Du aktiverer musklerne, mens du signalerer til din hjerne, at de er klar til træning. 3. Fordi du er nødt til at koncentrere dig om at sænke den ene arm samtidigt med det modsatte ben, styrker bevægelsen neuromuskulær koordination. Overvej at bruge øvelsen som en opvarmning til din hjerne, hvis du skal lave en aktivitet, der kræver hånd-øje-koordination (tænk tennis, klatring eller boksning). 4. Når du strækker arme og ben i din deadbug, øger du mobiliteten langs rygsøjlen og løsner det stive muskelvæv. Gevinsten? Større bevægelighed, der giver sikrere, tungere og mere effektive løft. ## Hvornår du skal gøre det Overvej deadbugs som en opvarmning til din træning: Core-aktiveringen og stabiliseringen plus den øgede bevægelighed hjælper dig med at bevæge dig bedre og beskytte din krop mod skader. Start med 3 sæt på 10 gentagelser pr. side, skift ved hver gentagelse for kontinuerligt at udfordre dine abs. Det er også en god øvelse, når du står ud af sengen om morgenen. Den hjælper med at mindske stivhed i kroppen og samtidig aktiverer den din core til andre aktiviteter i løbet af dagen. ## Sådan laver du en deadbug __01.__ Lig på ryggen og stræk armene lige op, så de er over skuldrene. Bøj knæene for at få dine ben i en 90-graders vinkel, så knæene er over hofterne. Flex fødderne, og pres dit bækken ned mod gulvet.  __02.__ Træk vejret ind og spænd i din core, mens du langsomt strækker en arm bag hovedet og det modsatte ben foran dig, indtil de svæver over gulvet. __03.__ Pust luften ud og lav modsatte bevægelse for at komme tilbage til startpositionen. Det er én gentagelse. __04.__ Skift side og gentag. ## Gør det nemmere Hvis det er svært for dig at holde balancen, mens du udfører øvelsen, kan du sætte foden i gulvet, når du strækker dit ben ud. Det vil hjælpe dig med at genfinde balancen, før du fortsætter bevægelsen tilbage. ## Gør det sværere Tilføj flere gentagelser og sæt eller overvej at have små vægte (håndvægte eller vægtplader) i hænderne. ## Træn med os Udnyt den ultimative træningsressource i Nike Training Club-appen. NTC har alt det, du skal bruge for at yde dit bedste – lige fra træninger designet af eksperter til holistiske tips om ernæring, mindset, restitution og søvn. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan holde dig aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan holde dig aktiv og sund. 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