{"id":232,"date":"2013-10-09T09:17:00","date_gmt":"2013-10-09T07:17:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=232"},"modified":"2017-04-13T16:00:04","modified_gmt":"2017-04-13T14:00:04","slug":"einstiegstipps","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/einstiegstipps\/","title":{"rendered":"Tips for getting started"},"content":{"rendered":"

 <\/p>\n

<\/a><\/div>\n

While three of my athletes are currently in Hawaii (like Marco in the picture above) and the sun is shining on their stomachs, I dedicate myself to returning to training here with ever fresher temperatures. After a long break, the first 1-2 weeks are always quite bumpy.<\/p>\n

Here are a few tips to keep in mind at the beginning:<\/span><\/b><\/p>\n

– short run, but often more<\/b> - After a break from running, the risk of injury is higher, and if you jump in with a lot, then you provoke just as much. I start running for 30 minutes every 2-3 days, without a watch and without a pulse, the week after 35-40 minutes, etc ...<\/p>\n

–\u00a0Walking breaks with no regrets<\/b> - therefore also include walking breaks if you feel like it, nobody stresses you yet
\n
\n<\/b>– do more athletic and strength training<\/b> - not only to look good again in your swimming trunks, but above all it counteracts injuries. The more trained your muscles, the less the tendons and ligaments have to withstand.<\/p>\n

If you only do three exercises, then these are: Squats<\/b> (deep squat with weight)
\nThe standard exercise in which you train the entire leg muscles with just one exercise. You should go down until your thigh is parallel to the floor. Better to reduce the weight, but do it cleanly!<\/p>\n

Squats should be standard for women in particular. In addition to more strength for cycling and running, injury prophylaxis for all kinds of running complaints on the knee, you can only get such a bum with squats.<\/p>\n

<\/a><\/div>\n


\n<\/b>rowing<\/b> (upper back)
\nAlmost all complaints when swimming are caused by the fact that the front or the chest muscles are too pronounced from the crawl. The shoulders are pulled forward and you get a hunched posture. Especially good to see on the gymnast. This provokes the so-called float shoulder. The most effective antidote is always to strengthen the opponent. If the upper back is exercised more, it pulls the shoulders back and brings you back into a straight position.<\/p>\n

Torso stabilizer<\/b>
\nA strong core stabilizes the body in all three disciplines and consequently makes you faster. You have better body tension when swimming and can ride a more aggressive position when cycling. It also prevents all kinds of complaints in the lower back. Ultimately, you will look good again in your swimming trunks \ud83d\ude09<\/p>\n

<\/a>\u00a0
\n<\/b><\/div>\n

skin in!
\nkrelli<\/p>","protected":false},"excerpt":{"rendered":"

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