{"id":148383,"date":"2021-04-09T06:00:00","date_gmt":"2021-04-09T05:00:00","guid":{"rendered":"https:\/\/www.rowperfect.co.uk\/?p=148383"},"modified":"2021-04-08T20:57:48","modified_gmt":"2021-04-08T19:57:48","slug":"ruderuebungen-leicht-gemacht","status":"publish","type":"post","link":"https:\/\/rowperfect.co.uk\/de\/ruderuebungen-leicht-gemacht\/","title":{"rendered":"Ruder\u00fcbungen leicht gemacht!"},"content":{"rendered":"<div id=\"rowpe-3861187578\" class=\"rowpe-above-blogpost rowpe-entity-placement\"><div class=\"rowpe-adlabel\">Werbung<\/div><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2249272050944581\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-2249272050944581\" \ndata-ad-slot=\"1416056935\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><p>Das Wetter wird endlich wieder etwas besser (also dann wenn es nicht schneit oder regnet) und vielleicht findet ihr wieder etwas mehr Zeit f\u00fcrs Rudern. Vielleicht seid ihr im Winter doch etwas aus der \u00dcbung gekommen und wollt ein bisschen h\u00e4rter Trainieren? Oder braucht mal wieder eine Auffrischung f\u00fcr \u00dcbungen die man einfach im Boot durchf\u00fchrt. Wir haben euch hier einige zusammengestellt (inkl. Videos).<\/p>\n<p>Am besten einfach mal eine von den \u00dcbungen in eure Zeit im Boot einbauen. Achtet auch immer darauf, die \u00dcbungen mit gen\u00fcgend Druck durchzuf\u00fchren.<\/p>\n<p><strong>\u00dcbungen f\u00fcr Anrollen und Antritt<\/strong><\/p>\n<ol>\n<li>\u00a0 Fr\u00fche Drehung des Blatts<\/li>\n<li>\u00a0 Ein fr\u00fcher Antritt, sodass ihr den Daumen seitlich drehen m\u00fcsst um \u00fcber eure Schienbeine zu gelangen<\/li>\n<li>\u00a0 &#8222;Backsplash catches&#8220; &#8211; hebt eure Griffe etwas h\u00f6her beim letzten Teil der Erholungsphase, sodass das Blatt etwas schneller mit &#8222;einem platschen&#8220; eintaucht<\/li>\n<li>\u00a0 Die &#8218;catch exercise&#8216; Reihenfolge startet mit einem leichten Eintauchen ins Wasser, dann mit einem Viertel, dann mit der H\u00e4lfte, etc. Dabei das Ruderblatt gerade halten und den Druck aufrecht erhalten.<\/li>\n<\/ol>\n<p><strong>Kraft\u00fcbungen<\/strong><\/p>\n<ol>\n<li>\u00a0 Steht paarweise von eurem Sitz auf &#8211; erst 2cm anheben, dann 1cm und dann so, dass nur ein Blatt Papier dazwischen passt. Danach rudert das erste Paar weiter und es wird durch getauscht.<\/li>\n<li>\u00a0 Nur den K\u00f6rper bewegen (Arme und Beine bleiben ausgestreckt) Ruderblatt bleibt gerade und Druck aufrechterhalten. Versucht nur eure Muskeln unterhalb der Schultern zu benutzen um euch zur\u00fcckschwingen zu lassen. Dann in der R\u00fcckw\u00e4rtsbewegung die Arme nur bewegen w\u00e4hrend die Beine ausgestreckt bleiben. Dann bis zur H\u00e4lfte und versucht die Bewegung der Arme und Beine\/R\u00fccken gleichzeitig zu beenden. Klingt kompliziert? Schaut euch die Videos an.<\/li>\n<\/ol>\n<p><strong>\u00dcbungen f\u00fcr das Ende eures Ruderschlags:<\/strong><\/p>\n<ol>\n<li>\u00a0 Ellenbogen am Ende oben halten &#8211; dadurch bleibt das Blatt l\u00e4nger im Wasser<\/li>\n<li>\u00a0 Am Ende eures Schlags eine halbe Sekunde innehalten &#8211; dadurch liegt viel mehr Kraft als normal auf dem Blatt bis es aus dem Wasser kommt.<\/li>\n<\/ol>\n<p><strong>Hier sind die Videos:<\/strong><\/p>\n<p>Ruder\u00fcbungen<\/p>\n<p><iframe data-src=\"https:\/\/www.youtube.com\/embed\/2Ejp-HJJ1B8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<p>\u00dcbungen mit dem Ruder<\/p>\n<p><iframe data-src=\"https:\/\/www.youtube.com\/embed\/o3MdSkh2s2o\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<div id=\"rowpe-2828598904\" class=\"rowpe-below-blogpost rowpe-entity-placement\"><div class=\"rowpe-adlabel\">Werbung<\/div><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2249272050944581\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-2249272050944581\" \ndata-ad-slot=\"7789893597\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Das Wetter wird endlich wieder etwas besser (also dann wenn es nicht schneit oder regnet) und vielleicht findet ihr wieder etwas mehr Zeit f\u00fcrs Rudern. Vielleicht seid ihr im Winter doch etwas aus der \u00dcbung gekommen und wollt ein bisschen h\u00e4rter Trainieren? Oder braucht mal wieder eine Auffrischung f\u00fcr \u00dcbungen die man einfach im Boot [&hellip;]<\/p>\n","protected":false},"author":5953,"featured_media":95438,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","_joinchat":[],"ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[485],"tags":[4348,84,467],"class_list":["post-148383","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uebungen-und-trainingseinheiten","tag-drills-2-de","tag-training","tag-uebungen","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ruder\u00fcbungen leicht gemacht! - Rowperfect<\/title>\n<meta name=\"description\" content=\"Der Fr\u00fchling kommt! 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