{"id":69150,"date":"2017-05-09T00:00:00","date_gmt":"2017-05-09T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/kaum-zeit-fuers-training-das-sind-die-richtigen-uebungen-fuer-dich-3-teil\/"},"modified":"2017-05-09T00:00:00","modified_gmt":"2017-05-09T00:00:00","slug":"kaum-zeit-fuers-training-das-sind-die-richtigen-uebungen-fuer-dich-3-teil","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/kaum-zeit-fuers-training-das-sind-die-richtigen-uebungen-fuer-dich-3-teil\/","title":{"rendered":"Kaum Zeit f\u00fcrs Training? Das sind die richtigen \u00dcbungen f\u00fcr dich! [3. Teil]"},"content":{"rendered":"<p><strong>Kombiniertes Fitness- und Schwimmtraining f\u00fcr Anf\u00e4nger und Schwimmer, die nicht viel Zeit haben.<\/strong><\/p>\n<p>Hier ist unser dritter Trainings-Tipp f\u00fcr all diejenigen, die nur ein paar Stunden in der Woche Zeit f\u00fcr Sport haben. Die Idee ist, Fitness-\u00dcbungen mit Training im Wasser zu verbinden. Das hat den Vorteil, dass der K\u00f6rper nach dem Workout an Land optimal aufs Schwimmen vorbereitet ist.<\/p>\n<p>Heute geht es in erster Linie um die Beine. F\u00fcr Menschen mit Knieproblemen sind die \u00dcbungen jedoch nicht ideal.<\/p>\n<p>Wenn du trotz k\u00f6rperlicher Beschwerden diese \u00dcbungen machen m\u00f6chtest, rate ich dazu, kurze Bewegungen durchzuf\u00fchren, um die Gelenke nicht zu sehr zu beanspruchen. <strong>F\u00fcr das Training im Becken ben\u00f6tigst du Flossen.<\/strong><\/p>\n<p>Die Einheit beginnt mit Aufw\u00e4rm\u00fcbungen f\u00fcr den Ober- und Unterk\u00f6rper.<\/p>\n<p>Daf\u00fcr eignen sich \u00dcbungen, bei denen du auf dem Bauch liegst und die deine Oberschenkelmuskulatur richtig beansprucht.<\/p>\n<p>Der Hauptteil der Trainingseinheit ist eine Kombination von vier \u00dcbungen, die den unteren Bewegungsapparat beanspruchen.<\/p>\n<p>Im Wasser empfehlen wir abwechselnd schnelle Abschnitte mit den Beinen (mit oder ohne Flossen) und kontinuierliches Schwimmen dazwischen.<\/p>\n<p>Die Einheit endet mit Dehn\u00fcbungen, vor allem f\u00fcr den R\u00fccken und Unterk\u00f6rper.<\/p>\n<p><strong>Ach, und nicht wundern, wenn es dir am n\u00e4chsten Tag schwerer f\u00e4llt, aus dem Bett zu kommen!<\/strong><\/p>\n<p><strong>AUFW\u00c4RMEN AN LAND<\/strong>&nbsp; x2<\/p>\n<ul>\n<li><strong>Armdrehung:<\/strong> 20 vorw\u00e4rts, rechter Arm &#8211; 20 vorw\u00e4rts, linker Arm &#8211; 20 r\u00fcckw\u00e4rts, rechter Arm &#8211; 20 r\u00fcckw\u00e4rts, rechter Arm &#8211; 10 vorw\u00e4rts, beide Arme &#8211; 10 r\u00fcckw\u00e4rts, beide Arme<\/li>\n<li><strong>Ausfallschritte:<\/strong> 10 vorw\u00e4rts, rechtes Bein &#8211; 10 vorw\u00e4rts, linkes Bein &#8211; 10 seitw\u00e4rts, rechtes Bein &#8211; 10 seitlich, linkes Bein<\/li>\n<\/ul>\n<p><strong>ABS (Zirkeltraining) x3<\/strong><\/p>\n<p><em>15\u201d \u00dcbungen, 10&#8243; Pause zwischen den \u00dcbungen<\/em><br \/>\n<em>1&#8242; Pause zwischen den Sets&nbsp;<\/em>&nbsp;<\/p>\n<p>&#8211; R\u00fcckenschwimmen &#8211; Beine in R\u00fcckenlage<\/p>\n<p>&#8211;&nbsp;Bein heben<\/p>\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/Wwyt8MXES4M#action=share\" width=\"606\" height=\"303\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>&#8211; Fahrrad-Crunches<\/p>\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/qCMirY8qzkU#action=share\" width=\"606\" height=\"303\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>&#8211; Bergsteiger<\/p>\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/ljwgQUUufoA#action=share\" width=\"606\" height=\"303\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>HAUPTEINHEIT (Zirkeltraining)<\/strong> x3<\/p>\n<p><em>20\u201d f\u00fcr jede \u00dcbung, 10&#8243; Pause zwischen den \u00dcbungen<\/em><br \/>\n<em>1&#8217;30&#8220; Pause zwischen den Zirkeln<\/em><\/p>\n<p>&#8211; Squats<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71413 alignnone\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/04\/ped17_set3_squat.jpg\" alt=\"\" width=\"400\" height=\"400\"><\/p>\n<p>&#8211; Ausfallschritt nach vorne<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71401 alignnone\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/04\/ped17_set3_affondi.jpg\" alt=\"\" width=\"400\" height=\"410\"><\/p>\n<p>&#8211; Wadenheben (Idealerweise auf irgendeine Art von Kasten stehend)<\/p>\n<p>&#8211; Seitlicher Ausfallschritt<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71407 alignnone\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/04\/ped17_set3_affondi_laterali.jpg\" alt=\"\" width=\"400\" height=\"400\"><\/p>\n<p><strong>H2O <\/strong><\/p>\n<p>300m Beine<br \/>\n200m locker Freistil<br \/>\n100 Beine mit Flossen<br \/>\n8&#215;25 Beine mit Flossen, 1x kr\u00e4ftig, 1x locker, 15&#8243; Pause<br \/>\n200 locker Freistil, bei jedem 3. Schlag atmen<br \/>\n8&#215;25 Beine, 15m kr\u00e4ftig + 10m locker, 20&#8243; Pause<br \/>\n200 R\u00fcckenschwimmen<br \/>\n1&#215;50 Beine, kr\u00e4ftig und mit Flossen<br \/>\n350 leichtes Schwimmen, Stil nach Wahl<\/p>\n<p><strong>ABW\u00c4RMEN<\/strong><\/p>\n<p>10\u2019 Dehnen<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kombiniertes Fitness- und Schwimmtraining f\u00fcr Anf\u00e4nger und Schwimmer, die nicht viel Zeit haben. Hier ist unser dritter Trainings-Tipp f\u00fcr all diejenigen, die nur ein paar Stunden in der Woche Zeit &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":5232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10142],"tags":[2044,11446,1928,11408,11596],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaum Zeit f\u00fcrs Training? 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