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[Huvtröjor och sweatshirts](https://www.nike.com/se/w/kids-huvtrojor-trojor-6rivezv4dh) - [Tröjor och t-shirts](https://www.nike.com/se/w/kids-toppar-t-shirts-9om13zv4dh) - [Matchställ och spelartröjor](https://www.nike.com/se/w/kids-fotboll-matchtrojor-1gdj0z3a41ezv4dh) - [Tracksuits](https://www.nike.com/se/w/kids-tracksuits-1ll2wzv4dh) - [Shorts](https://www.nike.com/se/w/kids-shorts-38fphzv4dh) - [Byxor och leggings](https://www.nike.com/se/w/kids-byxor-tights-2kq19zv4dh) - [Matchande set](https://www.nike.com/se/w/kids-matchande-set-2lukpzv4dh) - [Jackor](https://www.nike.com/se/w/kids-jackor-vastar-50r7yzv4dh) - [Tillbehör](https://www.nike.com/se/w/kids-accessoarer-utrustning-awwpwzv4dh) - [Barn efter ålder](https://www.nike.com/se/w/kids-v4dh) - [Tonåringar (13–17 år)](https://www.nike.com/se/w/teen-collection-6hgue) - [Ungdom 7–12 år)](https://www.nike.com/se/w/ungdomar-kids-agibjzv4dh) - [Barn (3–7 år)](https://www.nike.com/se/w/yngre-kids-6dacezv4dh) - [Baby och små barn (0–3 år)](https://www.nike.com/se/w/baby-sma-barn-kids-2j488zv4dh) - 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[Golf](https://www.nike.com/se/golf) - [NikeSKIMS](https://www.nike.com/se/nikeskims) - [NikeSKIMS-guider](https://www.nike.com/se/nikeskims-lookbook) - [NikeSKIMS Lookbook](https://www.nike.com/se/nikeskims-lookbook) - [NikeSKIMS BH-guide](https://www.nike.com/se/nikeskims-bh-guide) - [NikeSKIMS kollektionsguide](https://www.nike.com/se/nikeskims-kollektionsguide) - [Kläder](https://www.nike.com/se/w/nikeskims-b2asd) - [Alla kläder](https://www.nike.com/se/w/nikeskims-klader-6ymx6zb2asd) - [BH:ar](https://www.nike.com/se/w/nikeskims-sport-bh-40qgmzb2asd) - [Tröjor och linnen](https://www.nike.com/se/w/nikeskims-toppar-t-shirts-9om13zb2asd) - [Leggings](https://www.nike.com/se/w/nikeskims-tights-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/se/w/nikeskims-shorts-38fphzb2asd) - [Skor](https://www.nike.com/se/w/nikeskims-skor-b2asdzy7ok) - [Tillbehör](https://www.nike.com/se/w/nikeskims-accessoarer-utrustning-awwpwzb2asd) - [Kollektioner](https://www.nike.com/se/nikeskims-kollektionsguide) - [Alla kollektionerna](https://www.nike.com/se/w/nikeskims-b2asd) - [Shine](https://www.nike.com/se/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Matte](https://www.nike.com/se/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/se/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/se/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/se/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/se/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/se/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/se/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - [Sortera efter färg](https://www.nike.com/se/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/se/w/nikeskims-svart-90poyzb2asd) - [Dark Sepia](https://www.nike.com/se/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/se/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/se/w/nikeskims-bla-8hfx3zb2asd) - [Ivory](https://www.nike.com/se/w/nikeskims-vit-4g797zb2asd) Cancel Avbryt Populära sökord [](https://www.nike.com/se/favorites "Favoriter")[](https://www.nike.com/se/cart "Produkter i shoppingbagen: 0") ## Inspiration - [Senaste](https://www.nike.com/se/stories) - [DNA](https://www.nike.com/se/stories/dna) - [Coachning](https://www.nike.com/se/journal/coachning) - [Atleter\*](https://www.nike.com/se/stories/atleter) - [Community](https://www.nike.com/se/stories/community) - [Kultur](https://www.nike.com/se/stories/kultur) - [Innovation](https://www.nike.com/se/stories/innovation) - [Alla stories](https://www.nike.com/se/stories/alla) Inspiration # Grunderna: Fyra nyckelfaktorer för återhämtning ##### Coachning Prioritera de här enkla stegen mellan träningspassen så kommer du inte att vilja sluta. Senast uppdaterad: 30 november 2020  Alla behöver tid att återhämta sig. Det är då dina muskler läker och återuppbyggs samtidigt som du vilar mentalt och hämtar ny kraft. "Det är inte bara avkoppling, det är en viktig del av alla träningsprogram", säger Sue Falsone, klinisk specialist inom idrottsfysioterapi och medlem av Nike Performance Council. Här delar Falsone med sig av fyra grundläggande sätt att återhämta sig, så att du är både fysiskt och mentalt förberedd för nästa träningspass. 1. __Rör på dig och slappna av__ Se till att stretcha i några minuter direkt efter träningspasset för att förbättra blodcirkulationen och flexibiliteten. Använd en foam roller eller en lacrosseboll på värkande områden för att undvika att bli öm efter träningen. Du kanske kan unna dig en massage (till och med en amatörmassage från din partner) som mjukar upp musklerna *och* stimulerar produktionen av "må bra"-hormonet oxytocin. 2. __Ät och drick__ Frukt, grönsaker, proteiner och nyttiga fetter utgör de byggstenar som din kropp behöver för att läka sig själv. Du behöver elektrolyter också. De här spårmineralerna, som magnesium och selen, är otroligt viktiga. De försvinner när du svettas, men du kan fylla på depåerna igen med kokosvatten, bananer eller vissa sockersnåla kosttillskott. 3. __Vila och andas djupt__ När du tränar hårt aktiverar du ditt sympatisk*a* nervsystem, vilket betyder att kroppen reagerar med en flykt- eller kamprespons. Återhämtning kan endast ske när du aktiverar det parasympatiska nervsystemet och försätter kroppen i vila. Andningsfokuserad meditation kan hjälpa dig att växla från det ena läget till det andra. Prova den här övningen efter ett träningspass: Andas in medan du räknar till fyra, håll andan och räkna till fyra, andas ut och räkna till fyra och håll andan igen medan du räknar till fyra. Upprepa sedan hela processen tre gånger till. 4. __Få en god natts sömn__ När du sover producerar kroppen ett tillväxthormon som hjälper till att reglera kroppens sammansättning och ämnesomsättning. Ett annat hormon som kallas kortisol bidrar till att reglera din dygnsrytm. Det kan fylla dig med energi på morgonen, men kan också hålla dig vaken på natten om du är ur fas. För att hålla dessa hormoner i balans, är det viktigt att du försöker lägga dig vid samma tid varje natt och får minst sju timmars sömn. 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