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[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)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[air max](https://www.nike.com/dk/w?q=air%20max&vst=air%20max)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001)[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") Af Nike Training  # Få del i WNBA-stjernens hemmelige våben til forbedret performance. *Find ud af, hvordan Sue Bird bruger pilates til at styrke sin core, forbedre sin holdning og sit spil med disse tre pilatesøvelser. Øvelserne er udviklet til Bird af hendes træner, Susan King Borchardt, og her forklarer de hver øvelse trin for trin, så du kan forbedre din performance.* Man bliver ikke en af WNBA's 20 bedste spillere nogensinde uden at have en fintunet rutine for styrke- og konditionstræning. Det ved Sue Bird, pointguard for Seattle Storm og formentlig *den* bedste WNBA-spiller nogensinde, alt om, og til det formål har hun et hemmeligt våben: pilates. Ifølge Birds træner, Susan King Borchardt, aktiverer Bird med sin træning sine coremuskler, hun fokuserer på sit åndedrag og holdning, mens hun opbygger styrke og en bedre fornemmelse for sin krop. "Pilates er en vigtig ekstra del i det puslespil, der udgør hendes træning," fortæller Borchardt, der også er sportspræstations-konsulent for Seattle Storm. "Det er ikke bare én gang for hende – hun tror på, at magien ligger i konsekvent træning". ## "Det er ikke bare én gang – magien ligger i konsekvent træning". Susan King Borchardt, Sue Birds træner Den vedholdenhed betyder, at hun dyrker lidt pilates hver dag. Siden genoptræning efter tre større knæoperationer inden for de sidste to år har den 39-årige spiller brugt de blide styrkeøvelser til alt fra opvarmning før træning til beroligende øvelser før sengetid. "Jeg prøver at dyrke lidt pilates hver aften," fortæller Bird. "Det er virkelig min oplevelse, at jeg har det tusind gange bedre dagen efter".  Herunder finder du tre af spillerens foretrukne øvelser. Prøv 2 eller 3 runder med 10 reps for hver bevægelse efter en hård træning, en rejsedag eller som en rutine, før du går i seng. Det hjælper med at sænke din åndedragsrytme og berolige dit nervesystem, så du sover bedre. ## "Jeg prøver at dyrke lidt pilates hver aften. Jeg har virkelig fundet ud af, at jeg har det tusind gange bedre dagen efter". Sue Bird, Seattle Storms point guard 1. __"Bird" Dog__ Begynd på hænder og knæ med din core aktiveret og flad ryg. Stræk dit venstre ben bag dig, og stræk din højre arm ud foran dig: Hold denne stilling et øjeblik med rette hofter. Skift side og gentag. Det er 1 rep. __Fordel:__ Ved at holde en rolig overkrop gennem hele denne øvelse trænes koordination og kontrol, fortæller Borchardt. Det hjælper med at forbedre Birds overordnede stabilitet og styrke. 2. __Frø__ Lig med ansigtet opad og dine hænder bag hovedet, benene samlet og strakt mod loftet. Begynd ved at løfte skuldrene fra gulvet, og drej langsomt til én side, efterfølgende den anden. Det er 1 rep. Gå tilbage til begyndelsen, og gentag. __Fordel:__ Denne bevægelse strækker dine haser, mens du aktiverer din core, fortæller Borchardt, og det hjælper også Bird til at fokusere på sit åndedrag, mens hun drejer kroppen. 3. __Knælende spark til siden__ Læn dig til højre fra en knælende position, placer din højre hånd på gulvet. Begynd ved at strække venstre ben ud til siden, og placer din venstre hånd bag hovedet. Hold benet strakt, og sænk langsomt dit venstre ben, til dine tæer rører gulvet. Løft det efterfølgende tilbage til udgangspunktet. Det er 1 rep. Udfør alle reps, og skift efterfølgende side. Gentag for den anden side. __Fordel__: Denne bevægelse hjælper med aktivering af hofterne og med deres styrke og vinkel, fortæller Borchardt (hvilket alt sammen er afgørende for at holde all-star-spillerens knæ sunde). ### 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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