{"id":69196,"date":"2019-04-24T00:00:00","date_gmt":"2019-04-24T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/13-trockenuebungen-fuer-schwimmer\/"},"modified":"2019-04-24T00:00:00","modified_gmt":"2019-04-24T00:00:00","slug":"13-trockenuebungen-fuer-schwimmer","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/","title":{"rendered":"13 „Trocken\u00fcbungen\u201c f\u00fcr Schwimmer"},"content":{"rendered":"

Wie wichtig \u00dcbungen au\u00dferhalb des Wassers sind, um Verletzungen zu vermeiden, und wie wichtig das Aufw\u00e4rmen und das Ausschwimmen vor und nach dem Training sind, haben wir schon festgestellt (Die Bedeutung des \u201eTrockentrainings\u201c<\/a>). Heute schauen wir uns ein paar n\u00fctzliche \u00dcbungen an.<\/p>\n

Die Schulter ist das komplizierteste Gelenk des K\u00f6rpers. Sie muss richtig gedehnt und aufgew\u00e4rmt werden. Am besten funktioniert das mit rotierenden Bewegungen. Je gleichm\u00e4\u00dfiger die \u00dcbungen ausgef\u00fchrt werden, desto effektiver sind sie.<\/p>\n

1.<\/strong> Drehung der Schultern nach vorne mit jeweils einem Arm<\/p>\n

2.<\/strong> Drehung der Schultern nach hinten mit jeweils einem Arm<\/p>\n

3.<\/strong> Vorw\u00e4rtsdrehung mit beiden Armen<\/p>\n

4.<\/strong> R\u00fcckw\u00e4rtsdrehung mit beiden Armen<\/p>\n

1.\"\"2.\"\"3.\"\"4.\"\"<\/p>\n

5.<\/strong> Seitliches Anheben der Arme<\/p>\n

6.<\/strong> Abwechselndes Anheben der Arme mit einem Arm nach vorne und einem Arm nach hinten<\/p>\n

7.<\/strong> Seitliches Anheben der Arme bis beide Arme nach oben ausgestreckt sind<\/p>\n

5.\"\"6.\"\"7.\"\"<\/p>\n

 <\/p>\n

Mache die \u00dcbungen, wenn m\u00f6glich, vor einem Spiegel. So kannst du \u00fcberpr\u00fcfen, ob du sie richtig machst – vor allem, wenn du nicht mit einem Trainer trainierst.<\/p>\n

Danach gehen wir zu \u00dcbungen f\u00fcr den restlichen K\u00f6rper \u00fcber:<\/strong><\/p>\n

8.<\/strong> Lehne dich mit dem Oberk\u00f6rper nach vorne. Achte darauf, dass deine Beine etwas auseinander stehen und leicht gebeugt sind. Dann strecke deine Beine langsam aus und f\u00fchre sie zusammen.<\/p>\n

\"\"<\/p>\n

9.<\/strong> Dehne die hintere gerade Oberschenkelmuskulatur, indem du ein Bein auf einem Startblock oder einer Kiste platzierst.<\/p>\n

10.<\/strong> Wie oben, aber mit angezogenen Zehen.<\/p>\n

9. und 10. \"\"<\/p>\n

11.<\/strong> „Rolle“ den R\u00fccken nach vorne ein und dann „rolle“ ihn wieder aus, bis du wieder in einer aufrechten Position stehst.<\/p>\n

12.<\/strong> Stelle dich breitbeinig hin und beuge deinen Oberk\u00f6rper seitlich, zun\u00e4chst in die eine Richtung und dann in die andere.<\/p>\n

13.<\/strong> Stelle dich breitbeinig hin und drehe deinen Oberk\u00f6rper seitlich, zun\u00e4chst in die eine Richtung und dann in die andere.<\/p>\n

 <\/p>\n

11.\"\"12.\"\"13. \"\"<\/p>\n

Insbesondere bei „statischen“ \u00dcbungen ist die Atmung besonders wichtig.<\/strong> Wenn du in die Dehnung gehst und dich streckst, solltest du ausatmen. Das hilft dir dabei, dich besser zu entspannen und macht diese \u00dcbungen maximal effektiv. Ein leichter Schmerz dabei ist normal \u2013 aber er darf nicht unertr\u00e4glich sein!<\/p>\n

Achte jederzeit auf die richtige K\u00f6rperhaltung, wenn du diese \u00dcbungen ausf\u00fchrst.<\/p>\n","protected":false},"excerpt":{"rendered":"

Wie wichtig \u00dcbungen au\u00dferhalb des Wassers sind, um Verletzungen zu vermeiden, und wie wichtig das Aufw\u00e4rmen und das Ausschwimmen vor und nach dem Training sind, haben wir schon festgestellt (Die …<\/p>\n","protected":false},"author":1372,"featured_media":95143,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10142],"tags":[],"acf":[],"yoast_head":"\n13 "Trocken\u00fcbungen\u201c f\u00fcr Schwimmer - The arena swimming blog<\/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:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 "Trocken\u00fcbungen\u201c f\u00fcr Schwimmer - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Wie wichtig \u00dcbungen au\u00dferhalb des Wassers sind, um Verletzungen zu vermeiden, und wie wichtig das Aufw\u00e4rmen und das Ausschwimmen vor und nach dem Training sind, haben wir schon festgestellt (Die …\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/\" \/>\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=\"2019-04-24T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\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=\"arena coaches\" \/>\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\/13-trockenuebungen-fuer-schwimmer\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"13 „Trocken\u00fcbungen\u201c f\u00fcr Schwimmer\",\"datePublished\":\"2019-04-24T00:00:00+00:00\",\"dateModified\":\"2019-04-24T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/\"},\"wordCount\":366,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Training & Technik\"],\"inLanguage\":\"de\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/\",\"url\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/\",\"name\":\"13 \\\"Trocken\u00fcbungen\u201c f\u00fcr Schwimmer - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2019-04-24T00:00:00+00:00\",\"dateModified\":\"2019-04-24T00:00:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/#breadcrumb\"},\"inLanguage\":\"de\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Training & Technik\",\"item\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"13 „Trocken\u00fcbungen\u201c f\u00fcr Schwimmer\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"de\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"de\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\",\"name\":\"arena coaches\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"de\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"caption\":\"arena coaches\"},\"description\":\"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.\",\"url\":\"https:\/\/blog.arenaswim.com\/de\/author\/arenacoaches\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"13 \"Trocken\u00fcbungen\u201c f\u00fcr Schwimmer - The arena swimming blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/","og_locale":"de_DE","og_type":"article","og_title":"13 \"Trocken\u00fcbungen\u201c f\u00fcr Schwimmer - The arena swimming blog","og_description":"Wie wichtig \u00dcbungen au\u00dferhalb des Wassers sind, um Verletzungen zu vermeiden, und wie wichtig das Aufw\u00e4rmen und das Ausschwimmen vor und nach dem Training sind, haben wir schon festgestellt (Die …","og_url":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2019-04-24T00:00:00+00:00","og_image":[{"width":800,"height":600,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800.jpg","type":"image\/jpeg"}],"author":"arena coaches","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"Verfasst von":"arena coaches","Gesch\u00e4tzte Lesezeit":"2\u00a0Minuten"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/"},"author":{"name":"arena coaches","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76"},"headline":"13 „Trocken\u00fcbungen\u201c f\u00fcr Schwimmer","datePublished":"2019-04-24T00:00:00+00:00","dateModified":"2019-04-24T00:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/"},"wordCount":366,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"articleSection":["Training & Technik"],"inLanguage":"de"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/","url":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/","name":"13 \"Trocken\u00fcbungen\u201c f\u00fcr Schwimmer - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2019-04-24T00:00:00+00:00","dateModified":"2019-04-24T00:00:00+00:00","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/#breadcrumb"},"inLanguage":"de","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/de\/training-technik\/13-trockenuebungen-fuer-schwimmer\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Training & Technik","item":"https:\/\/blog.arenaswim.com\/de\/training-technik\/"},{"@type":"ListItem","position":3,"name":"13 „Trocken\u00fcbungen\u201c f\u00fcr Schwimmer"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"de"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"de","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76","name":"arena coaches","image":{"@type":"ImageObject","inLanguage":"de","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","caption":"arena coaches"},"description":"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.","url":"https:\/\/blog.arenaswim.com\/de\/author\/arenacoaches\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/posts\/69196"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/users\/1372"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/comments?post=69196"}],"version-history":[{"count":0,"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/posts\/69196\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/media\/95143"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/media?parent=69196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/categories?post=69196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/de\/wp-json\/wp\/v2\/tags?post=69196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}