{"id":69306,"date":"2024-06-10T09:00:00","date_gmt":"2024-06-10T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/kaum-zeit-fuers-training-das-sind-die-richtigen-uebungen-fuer-dich-beach-edit\/"},"modified":"2024-06-07T16:05:25","modified_gmt":"2024-06-07T14:05:25","slug":"kaum-zeit-fuers-training-das-sind-die-richtigen-uebungen-fuer-dich-beach-edit","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/fitness-wellness-de\/kaum-zeit-fuers-training-das-sind-die-richtigen-uebungen-fuer-dich-beach-edit\/","title":{"rendered":"Kaum Zeit f\u00fcrs Training? Das sind die richtigen \u00dcbungen f\u00fcr dich."},"content":{"rendered":"<p>Jeder Fitnessbegeisterte kennt das: du machst Urlaub am Meer und bereits nach zwei drei Tagen nichts tun hast du genug vom Herumliegen am Strand.<strong><br \/>\n<\/strong><br \/>\nGibt es da Wasser zum Schwimmen? Ja nat\u00fcrlich! Platz um zu trainieren? Wenn du dich nicht gerade in einer winzigen Bucht befindest, sollte das kein Problem sein!<\/p>\n<h2>Also, legen wir los!<\/h2>\n<p><a href=\"https:\/\/www.arenasport.com\/de_de\/damen\/sportbekleidung\/t_shirts_und_tops-hosen-kleider_und_jumpsuits-unterwasche.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104649 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>Das ganze Workout findet abwechselnd im Sand und im Wasser statt, denn aufgrund der wahrscheinlich hei\u00dfen Temperaturen dient das Wasser immer wieder als willkommene Abk\u00fchlung f\u00fcr deinen K\u00f6rper.<\/strong><\/p>\n<p>Zum Aufw\u00e4rmen empfehlen wir abwechselndes Joggen am Wasserrand, Rotieren mit den Armen, Ausf\u00fchren von Ausfallschritten und gem\u00fctliches Schwimmen im Wasser (3 mal wiederholen).<\/p>\n<p><strong>Der Hauptteil des Trainings l\u00e4uft \u00fcber 4 sich wiederholende Durchg\u00e4nge, bestehend aus 3 unterschiedlichen Bl\u00f6cken:<\/strong><br \/>\n&#8211; Eine Kraft\u00fcbung mit dem eigenen K\u00f6rpergewicht, die 20 sek lang wiederholt wird<br \/>\n&#8211; Ein kurzer Sprint \u00fcber ungef\u00e4hr 10 m (um deine Muskeln noch h\u00e4rter zu trainieren, lauf dort, wo der Sand trocken ist und du einsinkst)<br \/>\n&#8211; Ein kurzer Sprint im Wasser (eine Distanz in Metern anzugeben, macht hier keinen Sinn, besser du z\u00e4hlst deine Armschl\u00e4ge; der Schwimmstil bleibt dabei dir \u00fcberlassen)<\/p>\n<p><strong>Nach jedem Durchgang:<\/strong> 2 min Schwimmen zur aktiven Erholung.<br \/>\n<strong>Zum Cooldown:<\/strong> 5 min gem\u00fctliches Schwimmen und Stretching am Wasserrand.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/de_de\/herren\/aktivitat\/strand\/slips-shorts-boxers_und_bermudas.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104657 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h3>Viel Spa\u00df beim Training!<\/h3>\n<p><strong>AUFW\u00c4RMEN AUF TROCKENEM\u00a0<\/strong>x3<\/p>\n<p>3 min Joggen<br \/>\nArmrotation vorw\u00e4rts\/r\u00fcckw\u00e4rts &amp; Ausfallschritte<br \/>\n5 min gem\u00fctliches Schwimmen<\/p>\n<p><strong>HAUPTTEIL<\/strong>\u00a0x4<\/p>\n<p>2 min jeweils inzwischen aktive Erholung mit gem\u00fctlichem Schwimmen<\/p>\n<p>20 sek Liegest\u00fctze<br \/>\nSprint (10 m)<br \/>\nSprint im Wasser (12 Armz\u00fcge)<\/p>\n<p>20 sek Kniebeugen<br \/>\nSprint (10 m)<br \/>\nSprint im Wasser (12 Armz\u00fcge)<\/p>\n<p>20 sek Burpees<br \/>\nSprint (10 m)<br \/>\nSprint im Wasser (12 Armz\u00fcge)<\/p>\n<p><strong>COOLDOWN<\/strong><\/p>\n<p>5 min gem\u00fctliches Schwimmen<br \/>\n30 min Stretching<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jeder Fitnessbegeisterte kennt das: du machst Urlaub am Meer und bereits nach zwei drei Tagen nichts tun hast du genug vom Herumliegen am Strand. Gibt es da Wasser zum Schwimmen? &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":104642,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12476],"tags":[],"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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