{"id":12112,"date":"2024-08-26T08:00:03","date_gmt":"2024-08-26T06:00:03","guid":{"rendered":"https:\/\/docswim.de\/?p=12112"},"modified":"2024-08-26T09:55:14","modified_gmt":"2024-08-26T07:55:14","slug":"tipp-146-14-uebungen-fuer-dein-aufwaerm-training","status":"publish","type":"post","link":"https:\/\/docswim.de\/2024\/08\/26\/tipp-146-14-uebungen-fuer-dein-aufwaerm-training\/","title":{"rendered":"Tipp #146: &#8222;H\u00e4nde hoch&#8220; 14 Warm-Up-\u00dcbungen"},"content":{"rendered":"<h4><div id=\"docsw-1472138594\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1530165191019890\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-1530165191019890\" \ndata-ad-slot=\"8784192865\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><\/h4>\n<h4>14 \u00dcbungen f\u00fcr besseres Schwimmen<\/h4>\n<p><strong>Schwingen als Basis-F\u00e4higkeit guten Schwimmens<\/strong><\/p>\n<p>Rhythmus-F\u00e4higkeit geh\u00f6rt zum Ausdauersport immer dazu. So geht es in allen Ausdauersportarten um rhythmische Bewegungen, um eine \u00d6konomie herzustellen. Im Schwimmen ist dieser Rhythmus u.a. auch dadurch bestimmt, inwieweit es dir gelingt, die Arme locker aus dem Schultergelenk bewegen zu k\u00f6nnen.<\/p>\n<p>Je entspannter das Vorschwingen der Arme in der \u00dcberwasserphase (R\u00fcckholphase) ist, umso gr\u00f6\u00dfer ist die Chance, dass du dich in diesen kurzen Momenten der muskul\u00e4ren Entspannung erholen kannst. Doch ist das l\u00e4ngst nicht alles. Auch die Reichweite nimmt zu, wenn es dir gelingt, die Arme weit nach vorne in die Streckung zu bringen.<\/p>\n<p><strong>Lockerheit und Beweglichkeit<\/strong><\/p>\n<p>Ein weiterer Aspekt, der deine Wasserlage verbessert, ist die Verbesserung der Beweglichkeit, je beweglicher du im Schulterg\u00fcrtelbereich bist, umso ruhiger und widerstands\u00e4rmer ist deine Wasserlage. Welche Prinzipien daf\u00fcr verantwortlich sind, kannst du in <a href=\"https:\/\/docswim.de\/index.php\/2021\/02\/22\/schneller-schwimmen-38-verbesserung-der-wasserlage-durch-entkoppelung\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">Tipp 38 &gt; KLICK HIER<\/span><\/strong><\/a> noch einmal nachlesen.<\/p>\n<p>Diese F\u00e4higkeiten lassen sich mitunter an Land viel besser und akzentuierter trainieren und verbessern als im Wasser. Mindestens jedoch ist ein gutes und spezifisches Warm-Up die Voraussetzung daf\u00fcr, die Bewegungen im Wasser feiner abstimmen zu k\u00f6nnen. Somit darf die Schlussfolgerung gezogen werden: das Wassertraining beginnt an Land!<\/p>\n<p>Um dir als Sportler und\/oder Trainer eine Inspiration zu geben, haben wir f\u00fcr diesen Teil des Trainings bereits einige Artikel &amp; Videos ver\u00f6ffentlicht. In diesem Beitrag widmen wir uns weitere Kombinationen aus dem Bereich der Schwung\u00fcbungen. Die Auflistung der \u00dcbungen siehst du unten. Viel Spa\u00df beim Nachmachen!<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2022\/10\/Schneller-Schwimmen-Luening-Banner2022.png\" alt=\"\" width=\"740\" height=\"221\" \/><\/a><\/p>\n<p><strong>Die weiterf\u00fchrenden oder erg\u00e4nzenden Links aus dem Video:<\/strong><\/p>\n<p>Warm-Up-\u00dcbungen f\u00fcr den Beckenrand <a href=\"https:\/\/docswim.de\/index.php\/2023\/07\/17\/tipp-110-15-warm-up-uebungen-schwingen-und-schwitzen-am-beckenrand\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; KLICK<\/span><\/strong><\/a><\/p>\n<p>Schwung-Workout f\u00fcr die gezielte Erw\u00e4rmung vor Training &amp; Wettkampf <a href=\"https:\/\/docswim.de\/index.php\/2022\/11\/28\/tipp-92-das-schwung-workout-als-optimales-warm-up\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; KLICK<\/span><\/strong><\/a><\/p>\n<p>Trapezius &#8211; der untersch\u00e4tzte Muskel, der dich vielleicht limitiert <a href=\"https:\/\/docswim.de\/index.php\/2022\/07\/14\/tipp-82-trapezius-der-unterschaetzte-muskel\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; KLICK<\/span><\/strong><\/a><\/p>\n<p>Schwung-Gymnastik f\u00fcr Koordination und allgemeine Erw\u00e4rmung <a href=\"https:\/\/docswim.de\/index.php\/2019\/10\/07\/trainingsplan-105-schwunggymnastik-430-minuten-warm-up\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; KLICK<\/span><\/strong><\/a><\/p>\n<h4>Die \u00dcbungen aus dem Video:<\/h4>\n<p>Trainingsempfehlung: ca. 12 bis max. 20 Wiederholungen pro \u00dcbung \/ Seite<\/p>\n<ol>\n<li>Seitlich Aufdrehen<\/li>\n<li>Schultern r\u00fcckw\u00e4rts kreisen<\/li>\n<li>1-armig r\u00fcckw\u00e4rts kreisen<\/li>\n<li>Schwingen nach oben<\/li>\n<li>1-armige Acht<\/li>\n<li>1-armig vorw\u00e4rts schwingen<\/li>\n<li>Beidarmiges 90-Grad-Heben auf Schulterh\u00f6he<\/li>\n<li>90-Grad-Aufdrehen bis Streamline-Position<\/li>\n<li>Beidseitiger Schwung r\u00fcckw\u00e4rts<\/li>\n<li>T-Open-Close &gt; Cross<\/li>\n<li>1-armiger Schwung, Richtung entgegengesetzt<\/li>\n<li>Flamingo-Schwung<\/li>\n<li>Winkekatze<\/li>\n<li>Verirrte Schraube<\/li>\n<\/ol>\n<h4>Das Video zum Schwung-Warm-Up mit allen \u00dcbungen<\/h4>\n<p>Mit einem Klick auf das Motiv startet das Video. Viel Spa\u00df mit dem Workout und frohes Schwitzen beim Nachmachen.<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/qQxQ6CKduKs?si=3fFHsyq059iQvQgS\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Trainingscamps powered by DOC SWIM<\/h4>\n<p>Klick auf das Banner, um zu den weiteren Informationen zu unseren Trainingsangeboten zu gelangen. Vielleicht sehen wir uns auch demn\u00e4chst in einem unserer Schwimm-Camps? Uns w\u00fcrde es freuen, dich eine Woche lange betreuen zu d\u00fcrfen.<\/p>\n<p><a href=\"https:\/\/www.t3-training.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2023\/02\/DOC-SWIM-Schwimm-Camp_Teneriffa.png\" alt=\"\" width=\"740\" height=\"246\" \/><\/a><\/p>\n<div id=\"docsw-4073523898\" class=\"docsw-nach-dem-inhalt docsw-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1530165191019890\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-1530165191019890\" \ndata-ad-slot=\"\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>14 \u00dcbungen f\u00fcr besseres Schwimmen Schwingen als Basis-F\u00e4higkeit guten Schwimmens Rhythmus-F\u00e4higkeit geh\u00f6rt zum Ausdauersport immer dazu. So geht es in<\/p>\n","protected":false},"author":1,"featured_media":12172,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","footnotes":""},"categories":[752],"tags":[254,677,1226,1313,1314,189],"class_list":["post-12112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-schneller-schwimmen","tag-armkreisen","tag-aufwaermtraining","tag-schwingen","tag-schwung-workout","tag-schwunguebungen","tag-warm-up"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tipp #146: &quot;H\u00e4nde hoch&quot; 14 Warm-Up-\u00dcbungen - DOC SWIM<\/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:\/\/docswim.de\/2024\/08\/26\/tipp-146-14-uebungen-fuer-dein-aufwaerm-training\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tipp #146: &quot;H\u00e4nde hoch&quot; 14 Warm-Up-\u00dcbungen - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"14 \u00dcbungen f\u00fcr besseres Schwimmen Schwingen als Basis-F\u00e4higkeit guten Schwimmens Rhythmus-F\u00e4higkeit geh\u00f6rt zum Ausdauersport immer dazu. 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