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Startseite » Joggen für Anfänger: Gesundes Laufen ohne Schmerzen | 3 Übungen

Joggen für Anfänger | 3 Übungen für gesundes Laufen

Einleitung

Eigentlich ist Laufen ganz einfach. Dennoch gibt es einige Punkte, die du beachten solltest, wenn du das erste Mal Joggen gehen möchtest. Dein Körper braucht zu Beginn ein Wenig Zeit, um sich daran zu gewöhnen.

Bevorzugen Sie visuelles Lernen anstatt zu Lesen? Dann sollten Sie dieses Video anschauen!

Wieviel Kilo tragen deine Beine?

Laufen ist wie springen auf einem Bein. Wenn du beispielsweise 75kg wiegst, trägst du dieses Gewicht auf jedem Bein. Aber beim Laufen bist du noch anderen Kräften ausgesetzt, sodass dein Bein das zweifache bis dreifache deines Körpergewichts tragen muss und das geht auch auf deine Gelenke und Sehnen.

Daher ist es wichtig, dein Bewegungsapparat, vor allem die Beine und den Po, zu stärken, sodass du stabil laufen bzw. joggen kannst. Dafür zeigen wir ein paar Übungen, damit du zunächst die Muskulatur rund um deine Beine stärken wirst.

Zu Beachten ist, dass du diese Übungen nicht einfach machst und nur auf die Quantität achtest, sondern die Qualität dieser Übungen ist sehr wichtig. Achte darauf, dass du diese korrekt ausführst und auch den entsprechenden Muskel dafür nutzt.

Ausfallschritt

Das Beintraining dient zum Schutz, für Geschwindigkeit, längeres Laufen und das bis ins hohe Alter. Wenn du dann eine gestärkte Muskulatur hast, werden die Gelenke gut geschützt.

Stelle dich hüftbreit hin, dein Körper ist aufgerichtet. Je breiter du dich anstellst, desto besser kannst du dich stabilisieren. Setze dann ein Bein mit einem großen Schritt nach hinten. Der Schritt sollte weit genug sein, dass der Winkel zwischen Ober- und Unterschenkel 90° beträgt. Nun beugst du das vordere Bein und führst das hintere Knie in Richtung Boden, bis der hintere Unterschenkel parallel zum Boden ist.

Stell dir einfach vor, dass du an einer Glasscheibe hoch und runter rutschen würdest. Optimalerweise verteilst du das Gewicht zu 50% auf das vordere und zu 50% auf das hintere Bein.

Achte darauf, dass dann Knie eher nach außen als nach innen zeigt. Gehe auf keinen Fall in die X-Bein Position.

Bridging mit Rolle

Das Bridging (die Brücke machen) in Rückenlage machen wir mit einer Rolle. In der Praxis haben wir es oft erlebt, dass die Übungen nicht den gewünschten Effekt hatten und die Patienten nichts an der Oberschenkelrückseite gespürt haben und im Rücken solltest du nichts spüren.

Lege dich mit dem Rücken flach auf deine Matte. Stelle deine Füße hüftbreit mit den Fersen auf die Rolle. Wie weit du die Füße von deinem Po entfernst hängt davon ab, wie anstrengend es für dich ist.

Hebe deine Wirbelsäule so gerade wie sie ist nach oben und wieder nach unten. Den Kopf schweben lassen, damit du ihn nicht in die Matte presst.

Wenn es dir am Anfang zu wackelig ist, kannst du mit deinen Händen stabilisieren indem du deine Arme nach außen streckst. Wenn du dich dann sicherer fühlst, kannst du die Arme nach oben strecken oder auf deinen Oberkörper legen. Dadurch muss dein Rumpf das ausgleichen und stabilisieren, sodass du auch diesen trainierst.

Übung mit dem Stuhl

Steige auf den Stuhl rauf und runter mit einem geraden Knie. Führe diese Übung ganz ruhig und ohne einen Sprung aus. Wenn es für dich zu hoch ist, kannst du einen Stepper oder auch eine Treppenstufe nehmen.

Du setzt ein Bein auf den Stuhl und verlagerst dein Gewicht auf das Bein. Nun schiebst du nach oben und bremst nach unten. Dies Übungen langsam ausführen.

Achte wieder darauf, dass dein Knie nicht nach Innen geht in die X-Bein Position. Sei gespannt auf den nächsten Teil, um für gesundes Laufen zu trainieren. Bis dahin wünschen wir dir ein erfolgreiches Laufen.

Lesen Sie auch:

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PHYSIOTHERAPIE

PHYSIOTHERAPIE

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