{"id":69284,"date":"2018-05-08T00:00:00","date_gmt":"2018-05-08T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/butterfly-training-plan-beginners-amateurs\/"},"modified":"2018-05-08T00:00:00","modified_gmt":"2018-05-08T00:00:00","slug":"butterfly-training-plan-beginners-amateurs","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/butterfly-training-plan-beginners-amateurs\/","title":{"rendered":"Schmetterlingsstil \u2013 Trainingsplan f\u00fcr Beginner und Amateure"},"content":{"rendered":"<p><strong>Butterfly (Schmetterling) ist der Schwimmstil, der sich in den letzten 10 Jahren am meisten weiterentwickelt hat<\/strong>. Bei jedem Zug wird geatmet, \u201edas Gewicht wird vorw\u00e4rts verlagert\u201c (auch Teil des Brustschwimmens), wobei sich der Kopf so wenig wie m\u00f6glich nach vorne bewegt.<\/p>\n<p><strong>F\u00fcr Amateurschwimmer ist es der h\u00e4rteste und anspruchsvollste Schwimmzug, da Kraft und Koordination sehr wichtig und schwer zu erlernen sind.<\/strong><br \/>\nDer Schmetterlingsstil hat zwei Phasen: das nach oben und nach unten Ziehen der Arme. Die Bewegung ist symmetrisch, die Atmung erfolgt nach vorne und pro Armzug werden zwei Fu\u00dfst\u00f6\u00dfe durchgef\u00fchrt.<br \/>\nEin Tipp f\u00fcr jeden, der mit dem Schmetterlingsstil noch Probleme hat: den symmetrischen Schmetterling-Armzug mit dem Beinsto\u00df aus dem Brustschwimmen kombinieren. Das erfordert weniger Kraft, aber noch immer eine exzellente Koordination.<\/p>\n<p><strong>Hier ein Beispiel f\u00fcr ein kurzes Workout:<\/strong><\/p>\n<p><strong>&#8211; 300 m Aufw\u00e4rmen<br \/>\n<\/strong><br \/>\n<strong>&#8211; 200 m mit 25 Z\u00fcgen R\u00fcckenschwimmen und 25 Z\u00fcgen Brustschwimmen<br \/>\n<\/strong><br \/>\n<strong>&#8211; Techniktraining:<\/strong><\/p>\n<ul>\n<li>2&#215;25 Schmetterling nur Beine, auf dem R\u00fccken schwimmend, mit den Armen an den Seiten<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/HPD5yg8dMxA\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<ul>\n<li>2&#215;25 Brustschwimmen mit den Armen und Beinst\u00f6\u00dfen im Schmetterlingsstil, gleichbleibende Armz\u00fcge, auf Atmung abgestimmt<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/wHwq8uiz3rE\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<ul>\n<li>2&#215;25 mit einem Arm nach vorne ausgestreckt und dem zweiten Arm im Schmetterlingsstil mit Atmung nach vorne<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/xB5b2AhN-BE\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>2&#215;25 mit einem Arm an der Seite und dem anderen entlang dem Kopf ausgestreckt, Beinst\u00f6\u00dfe im Schmetterlingsstil, Atmung synchron mit dem Armzug<strong>.<\/strong> Das ist eine koordinativ anspruchsvolle \u00dcbung, die jedoch erlaubt, das K\u00f6rpergewicht nach vorne zu verlagern und wellenf\u00f6rmige Bewegungen auszuf\u00fchren.<\/li>\n<\/ul>\n<p><strong>&#8211; Hauptphase:<\/strong><br \/>\n12&#215;50 : 1. 1&#215;25 Schmetterlingsstil + 1&#215;25 Freestyle<br \/>\n2. 1&#215;50 Freestyle<br \/>\n3. 1&#215;25 Schmetterlingsstil + 1&#215;25 Freestyle<br \/>\n4. 1&#215;25 Freestyle<br \/>\n\u2026.. das ganze insgesamt 12 Mal.<\/p>\n<p><strong>-100 m Ausschwimmen<\/strong><br \/>\nWie man sieht ist die Workout-Einheit wie folgt unterteilt: Aufw\u00e4rmen (300m), Aktivierung (200m) plus Technik-Training, Hauptphase (12x50m), Cooldown (100m). Versuche, diese Routine beizubehalten.<br \/>\nVergiss nicht das wichtige Stretching vor dem Training, vor allem, wenn du so anspruchsvolle Z\u00fcge aus muskul\u00e4rer Sicht schwimmst.<\/p>\n<p>Wir erh\u00f6hen schrittweise das Trainingsvolumen unserer Workouts. Gut gemacht!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Butterfly (Schmetterling) ist der Schwimmstil, der sich in den letzten 10 Jahren am meisten weiterentwickelt hat. Bei jedem Zug wird geatmet, \u201edas Gewicht wird vorw\u00e4rts verlagert\u201c (auch Teil des Brustschwimmens), &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":6042,"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>Schmetterlingsstil \u2013 Trainingsplan f\u00fcr Beginner und Amateure - 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\/butterfly-training-plan-beginners-amateurs\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Schmetterlingsstil \u2013 Trainingsplan f\u00fcr Beginner und Amateure - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Butterfly (Schmetterling) ist der Schwimmstil, der sich in den letzten 10 Jahren am meisten weiterentwickelt hat. 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