AirTrack
January 19, 2023
Ergonomie am Arbeitsplatz
July 25, 2023
Sich regelmäßig zu dehnen, beugt Schmerzen und gesundheitlichen Problemen vor!
Neben dem Ausdauer- und Kraftsport ist mindestens genauso wichtig den Körper gedehnt und geschmeidig zu halten.
Jeder kennt das Bild vom Bodybuilder, der aufgrund seiner Muskeln und verkürzter Sehnen Schwierigkeiten hat seine Schulter zu berühren.
Ein regelmäßiges Stretching hilft nicht nur dabei geschmeidig zu bleiben, sondern beugt ebenso Verletzungen und Verspannungen vor.
Was ist Stretching?
Bei einem Stretching verharrt der Praktizierende für eine längere Zeit in einer unnatürlichen Position und zieht die Sehnen und Muskeln in die Länge. Zu empfehlen ist, die Muskeln und Sehen vorher kurz aufzuwärmen (z.B. Kniebeugen, auf der Stelle laufen) . Ob das Stretching vor oder nach dem Training stattfindet, ist jedem selbst überlasen.
Positive Effekte
Sportarten wie z.B. Yoga und Pilates kombinieren das Ganzkörpertraining mit Dehnübungen, sodass die Muskeln und die Sehnen nicht nur gekräftigt, sondern auch geschmeidig gehalten wird.
Wie sollte ich beim Dehnen atmen?
Meist geht mit Dehnübungen einher, dass sie schmerznah sind und somit die Atmung flacher wird. Eine tiefe und lange Atmung ist aber förderlich, da die Muskeln und Sehnen mit Sauerstoff versorgt werden müssen, um Topleistungen vollbringen zu können.
- Gleichmäßiges und bewusstes Ein- und Ausatmen
- ins Zwerchfell atmen, damit das komplette Lungenvolumen genutzt wird
- beim Einatmen Muskeln anspannen und Bauchdecke nach außen bringen
- beim Ausatmen Bauchdecke einziehen und versuchen tiefer in die Dehnung zu kommen
Sich regelmäßig zu dehnen, beugt Schmerzen und gesundheitlichen Problemen vor!
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