{"id":5766,"date":"2017-11-08T10:38:52","date_gmt":"2017-11-08T10:38:52","guid":{"rendered":"https:\/\/konditionsidrott.se\/?p=5766"},"modified":"2021-01-21T11:51:24","modified_gmt":"2021-01-21T11:51:24","slug":"oka-din-motivation-och-prestation-genom-mental-forestallningar","status":"publish","type":"post","link":"https:\/\/tranarakademin.se\/en\/oka-din-motivation-och-prestation-genom-mental-forestallningar\/","title":{"rendered":"\u00d6ka din motivation och prestation genom mentala f\u00f6rest\u00e4llningar"},"content":{"rendered":"

Mentala f\u00f6rest\u00e4llningar (visualisering) \u00e4r en av de mest popul\u00e4ra mentala teknikerna inom elitidrotten. Elitidrottare anv\u00e4nder sig av mentala f\u00f6rest\u00e4llningar f\u00f6r att till exempel f\u00f6rb\u00e4ttra sin teknik och \u00f6ka sitt sj\u00e4lvf\u00f6rtroende. Du har m\u00f6jlighet att anv\u00e4nda dig av samma teknik f\u00f6r att prestera b\u00e4ttre i din tr\u00e4ning. Mentala f\u00f6rest\u00e4llningar inneb\u00e4r att man skapar eller \u00e5terskapar erfarenheter med hj\u00e4lp av sina sinnen. H\u00e4r \u00e4r tv\u00e5 exempel p\u00e5 mentala f\u00f6rest\u00e4llningar: T\u00e4nk tillbaka p\u00e5 ditt senaste tr\u00e4ningspass, hur ser milj\u00f6n ut d\u00e4r du befann dig. Vad gjorde du f\u00f6r n\u00e5got? Hur k\u00e4ndes det? F\u00f6rest\u00e4ll dig att du st\u00e5r i ditt k\u00f6k och tar fram en citron som du precis har k\u00f6pt. K\u00e4nn hur den k\u00e4nns i din hand. Ta fram en kniv och sk\u00e4r upp en klyfta. Bit sedan ordentligt i citronklyftan. Du kan anv\u00e4nda dig av mentala f\u00f6rest\u00e4llningar i din tr\u00e4ning f\u00f6r att \u00f6ka ditt sj\u00e4lvf\u00f6rtroende, f\u00f6rb\u00e4ttra din teknik, hantera sm\u00e4rta, \u00f6ka din motivation och tr\u00e4na p\u00e5 att hantera utmanande situationer. H\u00e4r \u00e4r n\u00e5gra exempel p\u00e5 hur och n\u00e4r du kan anv\u00e4nda dig av mentala f\u00f6rest\u00e4llningar i din tr\u00e4ning: <\/p>\n\n\n\n

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\"23416064_10159448451385459_1519709536_n\"\/<\/figure>\n<\/div>\n\n\n\n
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\"Trana-tanken3\"\/<\/figure>\n<\/div>\n<\/div>\n\n\n\n

Om f\u00f6rfattarna. Mikael Wallsbeck och Fredrik Weibull. B\u00e5da har en ”European Master inom idrottspsykologi” och Fredrik forskar i tr\u00e4ningspsykologi.\u00a0Fredrik och Mikael skriver p\u00e5 bloggen www.idrottspsykologi.info<\/a> och pratar idrottspsykologi I www.hjarnskrynklarna.se<\/a><\/em><\/p>\n\n\n\n

Visualisering i vardagen <\/strong><\/h3>\n\n\n\n

F\u00f6r att lyckas \u00e4r det viktig att du har disciplin och att du g\u00f6r det till en vana att arbeta med mentala f\u00f6rest\u00e4llningar. Du beh\u00f6ver d\u00e4rf\u00f6r g\u00f6ra visualisering till en naturlig del av din vardag. M\u00e5let \u00e4r att det ska k\u00e4nnas lika naturlig som att borsta t\u00e4nderna p\u00e5 morgonen. Ett knep \u00e4r att knyta den mentala tr\u00e4ningen till en tidpunkt eller h\u00e4ndelse under dagen. Till exempel kan du b\u00f6rja varje morgon med att g\u00e5 igenom dina m\u00e5l och f\u00f6rest\u00e4lla dig hur du n\u00e5r dem. Hur k\u00e4nns det? Hur ser det ut? Lev dig in i situationen och f\u00f6rest\u00e4ll dig hur stolt du \u00e4r \u00f6ver dig sj\u00e4lv. Hur k\u00e4nns det att ha n\u00e5tt s\u00e5 l\u00e5ngt? En av de mest grundl\u00e4ggande aspekterna n\u00e4r det g\u00e4ller motivation \u00e4r att veta vad man vill och varf\u00f6r. Om du vet varf\u00f6r du tr\u00e4nar och har en tydlig m\u00e5lbild s\u00e5 \u00e4r chansen mycket st\u00f6rre att du kommer orka genomf\u00f6ra tr\u00e4ningspass n\u00e4r motivationen tryter. F\u00f6rest\u00e4ll dig olika utmanande situationer och att du hanterar dem p\u00e5 ett bra s\u00e4tt. Till exempel att du kommer hem tr\u00f6tt fr\u00e5n jobbet och k\u00e4nner att du inte orkar tr\u00e4na men \u00e4nd\u00e5 drar p\u00e5 dig tr\u00e4ningskl\u00e4derna och sticker iv\u00e4g. Eller att du vaknar tr\u00f6tt en timme tidigare \u00e4n vanligt och disciplinerat sticker iv\u00e4g till tr\u00e4ningsanl\u00e4ggningen f\u00f6r att genomf\u00f6ra dagens pass. Genom att arbeta med dessa f\u00f6rest\u00e4llningar tr\u00e4nar du p\u00e5 hur du vill t\u00e4nka och bete dig i dessa situationer. Du f\u00f6rbereder hj\u00e4rnan med de tankar du vill ha och l\u00f6sningar p\u00e5 eventuella problem. <\/p>\n\n\n\n

Precis innan tr\u00e4ningspass <\/strong><\/h3>\n\n\n\n

F\u00f6rest\u00e4ll dig nyckelmoment i tr\u00e4ningen och att du genomf\u00f6r dem p\u00e5 ett bra s\u00e4tt. F\u00f6rest\u00e4ll dig det s\u00e5 levande och verkligt som m\u00f6jligt. Upplev att det \u00e4r kr\u00e4vande och jobbigt men att du fokuserar p\u00e5 r\u00e4tt saker och sedan att du k\u00e4nner dig stark efter\u00e5t. Dessa f\u00f6rest\u00e4llningar kan du bland annat anv\u00e4nda dig av f\u00f6r att st\u00e4rka ditt sj\u00e4lvf\u00f6rtroende och rikta fokus p\u00e5 r\u00e4tt saker. <\/p>\n\n\n\n

Efter tr\u00e4ningspass <\/strong><\/h3>\n\n\n\n

T\u00e4nk tillbaka p\u00e5 n\u00e5gra utmanande moment som du genomf\u00f6rde p\u00e5 ett bra s\u00e4tt under tr\u00e4ningspasset. F\u00f6rest\u00e4ll dig att du genomf\u00f6r nyckelbeteendena igen och hur du hanterade utmaningarna. Genom att g\u00f6ra det st\u00e4rker du ditt sj\u00e4lvf\u00f6rtroende ytterligare och l\u00e4r dig av det du gjorde bra.<\/p>\n\n\n\n

Mentala f\u00f6rest\u00e4llningar \u00e4r en Teknik som du kan anv\u00e4nda i m\u00e5nga olika situationer. Den \u00e4r praktisk och kan ha v\u00e4ldigt goda effekter. Forskning visar till exempel att mentala f\u00f6rest\u00e4llningar kan leda till f\u00f6rb\u00e4ttringar av strategi\/taktik, motivation, sj\u00e4lvf\u00f6rtroende och idrottsliga prestationer. <\/p>\n\n\n\n

Lycka till! <\/p>\n\n\n\n

\/Fredrik Weibull och Mikael Wallsbeck Hemsida: www.imaginethat.se<\/a><\/p>","protected":false},"excerpt":{"rendered":"

Mentala f\u00f6rest\u00e4llningar (visualisering) \u00e4r en av de mest popul\u00e4ra mentala teknikerna inom elitidrotten. Elitidrottare anv\u00e4nder sig av mentala f\u00f6rest\u00e4llningar f\u00f6r att till exempel f\u00f6rb\u00e4ttra sin teknik och \u00f6ka sitt sj\u00e4lvf\u00f6rtroende. Du har m\u00f6jlighet att anv\u00e4nda dig av samma teknik f\u00f6r att prestera b\u00e4ttre i din tr\u00e4ning. Mentala f\u00f6rest\u00e4llningar inneb\u00e4r att man skapar eller \u00e5terskapar erfarenheter […]<\/p>\n","protected":false},"author":6,"featured_media":9956,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[103],"tags":[],"class_list":["post-5766","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-malsattning"],"yoast_head":"\n\u00d6ka din motivation och prestation genom mentala f\u00f6rest\u00e4llningar - Tr\u00e4narakademin<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tranarakademin.se\/en\/oka-din-motivation-och-prestation-genom-mental-forestallningar\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00d6ka din motivation och prestation genom mentala f\u00f6rest\u00e4llningar - Tr\u00e4narakademin\" \/>\n<meta property=\"og:description\" content=\"Mentala f\u00f6rest\u00e4llningar (visualisering) \u00e4r en av de mest popul\u00e4ra mentala teknikerna inom elitidrotten. 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Elitidrottare anv\u00e4nder sig av mentala f\u00f6rest\u00e4llningar f\u00f6r att till exempel f\u00f6rb\u00e4ttra sin teknik och \u00f6ka sitt sj\u00e4lvf\u00f6rtroende. Du har m\u00f6jlighet att anv\u00e4nda dig av samma teknik f\u00f6r att prestera b\u00e4ttre i din tr\u00e4ning. 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