Bewegung und Sport

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Bewegung und Sport

Training - 2016 Foto und Bilder © Pastor Peter Stanic

Fangen sie langsam an

Bewegung wichtig, es stärkt Herz und Kreislauf. Regelmäßige sportliche Aktivität powert den Stoffwechsel an und verhilft zu einer schlanken Linie. Wenn Sie schon eine Weile nichts mehr getan haben, empfehle ich Ihnen zum Einstieg das Walking. Walking ist ein sanfter Einstieg, es ist gelenkschonend und eignet sich besonders bei älteren und übergewichtigen Personen.

 

Klären Sie vorab alles mit Ihrem Arzt ab. Nur wenn er zustimmt, können Sie diesen Sport betreiben.

Wie beginne ich:

Sport beginnt immer mit einer Dehnübung. Halten Sie eine Unterlage bereit, eine Gymnastikmatte oder einen weichen Teppich. Fangen Sie mit dem Auf DER STELLE GEHEN an oder, wenn Sie möchten, mit dem Radfahren auf der Matte. Üben Sie diese Übungen ruhig und konzentriert aus, die Atmung bleibt normal, kein schnelles Atmen.Anfänger machen so viele Wiederholungen wie möglich, maximal aber 20 Stück.

Das Walken:

Also Sie fangen langsam an, das heißt, in der Woche 2 – 3 mal trainieren.

In den ersten 2 Wochen beginnen Sie mit dem Walken pro Tag 20 bis 30 Minuten.

Die weiteren 2 Wochen steigern Sie sich auf 25 bis 30 Minuten.

Die weiteren 4 Wochen steigern Sie auf 35 bis 40 Minuten.

Danach ist eine Steigerung auf 60 Minuten möglich.

Zwingen Sie sich aber nicht, alles soll Spaß machen.

Es gibt einige Grundsätze, die Sie beherzigen sollten:

  • * Langsames Warmgehen
  • * Die Knie leicht gebeugt halten
  • * Rollen Sie über die ganze Ferse ab
  • * Beim Walken immer normal atmen
  • * Schultern hängen lassen
  • * Der Brustkorb raus
  • * Die Unterarme sind im 90 Grad-Winkel und schwingen locker mit
  • * Diagonales Walken, das heisst, rechten Arm und linken Fuß vor, linken Arm und rechten Fuß vor.
 * Wichtig ist, dass Sie sich wohlfühlen und Sie Freude beim Walken haben. 

Wenn Sie jemanden aus der Familie oder sogar einen Freund haben macht das Walken garantiert mehr Spaß.

 

 

Fuß – Fitmacher: Sieben Übungen, die müde Füße auf Trab bringen

2016 Bericht, Foto und Bilder © Pastor Peter Stanic

Copyright  © 2016  Das Journal.

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