{"id":69018,"date":"2016-09-30T00:00:00","date_gmt":"2016-09-30T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/warum-sich-dehnen-vor-dem-training-lohnt\/"},"modified":"2016-09-30T00:00:00","modified_gmt":"2016-09-30T00:00:00","slug":"warum-sich-dehnen-vor-dem-training-lohnt","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/warum-sich-dehnen-vor-dem-training-lohnt\/","title":{"rendered":"Warum sich Dehnen vor dem Training lohnt"},"content":{"rendered":"<p><strong>Was du in den wenigen Minuten vor dem Training tun solltest.<\/strong><\/p>\n<p>Dein Training beginnt um 20:00 Uhr. Um 19:45 Uhr sitzt du bereits am Beckenrand und wei\u00dft nicht, was du mit der Viertelstunde anfangen sollst. Anstatt nur dazusitzen und in die Gegend zu schauen, k\u00f6nntest du deinen K\u00f6rper auf das Training vorbereiten. Du denkst dir wahrscheinlich: \u201cWas soll&#8217;s, der erste Teil des Trainings ist ja sowieso die Aufw\u00e4rmphase\u201d. Das stimmt zwar, aber trotzdem kann man diese Zeit zum Aufw\u00e4rmen vor dem Aufw\u00e4rmen nutzen. Wir schauen uns daher an, wie das m\u00f6glichst effektiv geht.<\/p>\n<p>Das <strong>\u201cWarum\u201d<\/strong> ist schnell erkl\u00e4rt. Der Vorteil des Aufw\u00e4rmens vor dem Aufw\u00e4rmen ist, dass du dich von Anfang an wohl im Wasser f\u00fchlst und nicht in den ersten Minuten des Trainings diese kleinen Stiche und Schmerzen \u00fcberall am K\u00f6rper sp\u00fcrst. Es hilft dir auf jeden Fall dabei, Verletzungen zu verhindern. Die \u00dcbungen verbessern zudem die Beweglichkeit deiner Muskeln und Gelenke.<\/p>\n<p>Nun gilt es, das<strong> \u201cWie\u201d<\/strong> zu erkl\u00e4ren. Wer durch die Arbeit oder das Studium die meiste Zeit des Tages im Sitzen verbringt, hat besonders steife und unbewegliche Gelenke und Muskeln. Das \u201cWie\u201d sollte also \u00dcbungen beinhalten, die alle Muskeln und Gelenke aktivieren und lockern. Das bedeutet, dass solche, bei denen man 30 Sekunden oder l\u00e4nger in einer Position verharren muss (sogenannte statische Dehn\u00fcbungen), nicht geeignet sind. Die Bewegungen sollten nach und nach schneller werden, wobei die Dehnung schrittweise erh\u00f6ht wird. Solche \u00dcbungen werden als dynamische Dehn\u00fcbungen bezeichnet.<\/p>\n<p>Hier findest du ein Programm f\u00fcr das Aufw\u00e4rmen vor dem Aufw\u00e4rmen, in der idealen Reihenfolge: vom Kopf bis zu den Zehen.<\/p>\n<p><strong>&#8211; Beugen und Strecken des Halses:<\/strong> Beuge und strecke den Hals in einem kontrollierten Tempo (Du nickst quasi mit dem Kopf). Das ist ideal, um die Hals- und Nackenregion aufzuw\u00e4rmen.<\/p>\n<p><strong>&#8211; Armkreisen vorw\u00e4rts\/r\u00fcckw\u00e4rts:<\/strong> Um die Schultern aufzuw\u00e4rmen, strecke jeweils einen Arm und kreise ihn zuerst nach vorne, dann nach hinten. Wiederhole die \u00dcbung mit beiden Armen gleichzeitig.<\/p>\n<p><strong>&#8211; H\u00fcftkreisen:<\/strong> Zeichne mit deinen H\u00fcften immer gr\u00f6\u00dfer werdende Kreise (als ob du einen Hula-Hoop-Reifen schwingen w\u00fcrdest), um dein H\u00fcftgelenk aufzuw\u00e4rmen.<\/p>\n<p><strong>&#8211; Ausfallschritt vorw\u00e4rts\/r\u00fcckw\u00e4rts:<\/strong> Mache sowohl nach vorne als auch seitw\u00e4rts, mit je einem Bein einen Ausfallschritt, um die Beinmuskeln aufzuw\u00e4rmen. Halte die Spannung in den Beinen und versuche, die Gelenke nach und nach so weit wie m\u00f6glich zu dehnen.<\/p>\n<p>Mache jede \u00dcbung 20 mal oder 15-20 Sekunden lang. Wiederhole die gesamte Sequenz 2-3 mal.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Was du in den wenigen Minuten vor dem Training tun solltest. Dein Training beginnt um 20:00 Uhr. Um 19:45 Uhr sitzt du bereits am Beckenrand und wei\u00dft nicht, was du &hellip;<\/p>\n","protected":false},"author":1320,"featured_media":4336,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10142],"tags":[11436,1928],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Warum sich Dehnen vor dem Training lohnt - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Was du in den wenigen Minuten vor dem Training tun solltest.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/warum-sich-dehnen-vor-dem-training-lohnt\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Warum sich Dehnen vor dem Training lohnt - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Was du in den wenigen Minuten vor dem Training tun solltest.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/warum-sich-dehnen-vor-dem-training-lohnt\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-30T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/pre_training_stretching.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Manuele Trezzi\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Verfasst von\" \/>\n\t<meta name=\"twitter:data1\" content=\"Manuele Trezzi\" \/>\n\t<meta name=\"twitter:label2\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data2\" content=\"2\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/warum-sich-dehnen-vor-dem-training-lohnt\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/warum-sich-dehnen-vor-dem-training-lohnt\/\"},\"author\":{\"name\":\"Manuele Trezzi\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/a1fdf2b3526f1c93996285148ccceaef\"},\"headline\":\"Warum sich Dehnen vor dem Training lohnt\",\"datePublished\":\"2016-09-30T00:00:00+00:00\",\"dateModified\":\"2016-09-30T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/warum-sich-dehnen-vor-dem-training-lohnt\/\"},\"wordCount\":436,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"keywords\":[\"Dehnen\",\"training\"],\"articleSection\":[\"Training &amp; 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