{"id":68766,"date":"2021-12-10T16:00:00","date_gmt":"2021-12-10T15:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/einfuhrung-in-das-ruckenschwimmen\/"},"modified":"2021-12-10T17:08:35","modified_gmt":"2021-12-10T16:08:35","slug":"einfuhrung-in-das-ruckenschwimmen","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/einfuhrung-in-das-ruckenschwimmen\/","title":{"rendered":"Einf\u00fchrung in das R\u00fcckenschwimmen"},"content":{"rendered":"<p style=\"text-align: left;\">Das R\u00fcckenschwimmen ist anders als alle anderen Schwimmstile: Er beansprucht haupts\u00e4chlich deine R\u00fcckenmuskeln statt der Brustmuskeln. Vor allem kann man nicht einfach der schwarzen Linie am Beckenboden &#8222;folgen&#8220;. Es \u00fcberrascht daher nicht, wenn auch das Erlernen dieses Schwimmstils anders beginnt.<\/p>\n<h2 style=\"text-align: left;\">Sehen wir uns also den typischen Ablauf des R\u00fcckenschwimmens an.<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-88481 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/starting-position-of-the-backstroke.jpg\" alt=\"das R\u00fcckenschwimmen\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/starting-position-of-the-backstroke.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/starting-position-of-the-backstroke-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/starting-position-of-the-backstroke-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3 style=\"text-align: left;\">Ausgangslage<\/h3>\n<p style=\"text-align: left;\">Weil du auf dem R\u00fccken schwimmen wirst, beginnst du mit dem Gesicht zur Schwimmbadwand und mit dem R\u00fccken zur Bahn gerichtet. Wenn du die Aufforderung \u201cauf die Pl\u00e4tze\u201d h\u00f6rst, solltest du:<\/p>\n<ul>\n<li style=\"text-align: left;\">\u00a0dich gut an dem Griff unterhalb des Startblocks festhalten.<\/li>\n<li style=\"text-align: left;\">deine F\u00fc\u00dfe entweder unter oder \u00fcber Wasser an der Wand positionieren, etwa schulterbreit auseinander.<\/li>\n<li style=\"text-align: left;\">dich zum Absto\u00df bereit machen, indem du dich leicht zum Startblock heranziehst bis dein Ges\u00e4\u00df die Wasseroberfl\u00e4che erreicht.<\/li>\n<li style=\"text-align: left;\">deinen Hals entspannen und den Kopf so nach vorn neigen, dass du auf deine Knie schaust.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: left;\">Bewegung beginnen<\/h3>\n<p style=\"text-align: left;\"><strong>Wenn das Startsignal f\u00e4llt<\/strong>, schwingen deine Arme seitlich in einem niedrigen Halbkreis nach hinten, deine Knie werden durchgedr\u00fcckt und du st\u00f6\u00dft dich mit den Beinen von der Wand ab, so dass dein K\u00f6rper komplett aus dem Wasser herausschnellt w\u00e4hrend du den Kopf nach hinten wirfst.<\/p>\n<p style=\"text-align: left;\"><strong>Bevor du die Wasseroberfl\u00e4che wieder erreichst<\/strong>, f\u00fchrst du deine H\u00e4nde \u00fcber dem Kopf zusammen und legst eine Hand in die andere. Dein R\u00fccken \u00fcberstreckt sich dann noch weiter nach hinten und die Beine, die sich jetzt in einer gestreckten Position befinden, f\u00fchren den K\u00f6rper. Deine H\u00e4nde durchbrechen die Wasseroberfl\u00e4che als erstes, bevor der ganze Rest von dir eintaucht. Dabei muss dein K\u00f6rper sch\u00f6n gerade bleiben, um den Str\u00f6mungswiderstand auf ein Minimum zu reduzieren.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-88475 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/person-doing-the-backstroke.jpeg\" alt=\"das R\u00fcckenschwimmen\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/person-doing-the-backstroke.jpeg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/person-doing-the-backstroke-300x225.jpeg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/person-doing-the-backstroke-768x576.jpeg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p style=\"text-align: left;\"><strong>Wenn dein K\u00f6rper wieder ins Wasser eingetaucht ist<\/strong>, nutze die Unterwasserphase f\u00fcr dich bis du (gef\u00fchlsm\u00e4\u00dfig) etwa deine Schwimmgeschwindigkeit mithilfe des Beinschlags erreicht hast.<\/p>\n<p style=\"text-align: left;\"><strong>W\u00e4hrend der Unterwasserphase<\/strong> kannst du entweder den normalen Beinschlag (abwechselnd) oder den Schmetterlingsbeinschlag in R\u00fcckenlage nutzen, bis du die Grenze von 15 Metern nach dem Start erreichst.<\/p>\n<p style=\"text-align: left;\">Wenn die Unterwassergeschwindigkeit deine Schwimmgeschwindigkeit erreicht hat, was den Beinschlag betrifft, dann ist es der richtige Moment, um aufzutauchen und los zu schwimmen.<\/p>\n<p style=\"text-align: left;\">Denke dran: \u201c\u00dcbung macht den Meister\u201d &#8211; mach dir also keine Sorgen, wenn es ab und zu nicht so gut klappt!<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/de_de\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lass dich von unserer Kollektion inspirieren!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Das R\u00fcckenschwimmen ist anders als alle anderen Schwimmstile: Er beansprucht haupts\u00e4chlich deine R\u00fcckenmuskeln statt der Brustmuskeln. Vor allem kann man nicht einfach der schwarzen Linie am Beckenboden &#8222;folgen&#8220;. Es \u00fcberrascht &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":1652,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10142],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Einf\u00fchrung in das R\u00fcckenschwimmen - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Das R\u00fcckenschwimmen ist anders als alle anderen Schwimmstile. 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