{"id":508,"date":"2022-09-26T11:48:49","date_gmt":"2022-09-26T11:48:49","guid":{"rendered":"https:\/\/surfteamcarinthia.com\/?p=508"},"modified":"2022-09-26T12:20:52","modified_gmt":"2022-09-26T12:20:52","slug":"3-blackroll-uebungen-zum-aufwaermen","status":"publish","type":"post","link":"https:\/\/surfteamcarinthia.com\/index.php\/2022\/09\/26\/3-blackroll-uebungen-zum-aufwaermen\/","title":{"rendered":"3 BLACKROLL\u00ae-\u00dcbungen zum Aufw\u00e4rmen"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\">Warum \u00fcberhaupt rollen?<\/h1>\n\n\n\n<p>Viele haben eine Faszienrolle zu Hause und nutzen diese auch regelm\u00e4\u00dfig nach dem Sport. Doch das Rollen hat auch vor dem Sport einen gro\u00dfen Vorteil. Die Muskulatur wird durchblutet und au\u00dferdem findet ein Fl\u00fcssigkeitsaustausch in den umliegenden Gelenken statt, was die Verletzungsprophylaxe unterst\u00fctzt. In diesem Post widmen wir uns drei einfachen Selbstmassage\u00fcbungen zum Aufw\u00e4rmen der Beine und H\u00fcfte. Daf\u00fcr nutzen wir folgende BLACKROLL\u00ae Tools:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/blackroll.com\/de\/products\/blackroll-ball-12?aff=99\">BLACKROLL\u00ae BALL12<\/a><\/li><li><a href=\"https:\/\/blackroll.com\/de\/products\/blackroll-standard?aff=99\">BLACKROLL\u00ae STANDARD<\/a><\/li><\/ul>\n\n\n\n<p>Solltest du noch keine Faszienrolle haben, oder dein Quiver erweitern m\u00f6chtest, dann nutze gerne den Code <strong>BR_dailymax_15<\/strong> und sichere dir 15% Rabatt auf alle Produkte direkt bei <a href=\"https:\/\/blackroll.com\/de\/?aff=99\">www.blackroll.de<\/a><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/blackroll.com\/de\/products\/blackroll-standard?aff=99\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"960\" data-id=\"535\" src=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image.jpeg\" alt=\"\" class=\"wp-image-535\" srcset=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image.jpeg 1440w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-1280x853.jpeg 1280w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-980x653.jpeg 980w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-480x320.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) and (max-width: 1280px) 1280px, (min-width: 1281px) 1440px, 100vw\" \/><\/a><figcaption>BLACKROLL\u00ae STANDARD<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/blackroll.com\/de\/products\/blackroll-ball-12?aff=99\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"960\" data-id=\"536\" src=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-1.jpeg\" alt=\"\" class=\"wp-image-536\" srcset=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-1.jpeg 1440w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-1-1280x853.jpeg 1280w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-1-980x653.jpeg 980w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/image-1-480x320.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) and (max-width: 1280px) 1280px, (min-width: 1281px) 1440px, 100vw\" \/><\/a><figcaption>BLACKROLL\u00ae BALL12<\/figcaption><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading\">Was kann man dabei falsch machen?<\/h1>\n\n\n\n<p>Beim Rollen kann man grunds\u00e4tzlich nicht sehr viel falsch machen. Trotzdem gibt es einige Richtlinien zu beachten, damit du die Effekte des Rollens maximieren kannst:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. ROLLE<\/strong> NICHT \u00dcBER KNOCHEN UND GELENKE, SONDERN <strong>NUR \u00dcBER MUSKEL<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. ENTSPANNE<\/strong> <strong>DIE MUSKULATUR<\/strong>, DIE DU BEARBEITEST<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. <\/strong>KONZENTRIERE DICH AUF DIE ATMUNG &#8211; <strong>ATME RUHIG!<\/strong><\/h4>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Es gibt auch einige Kontraindikatoren, bei denen ein Rollen nicht zu empfehlen ist. Solltest du trotz eines Kontraindikators rollen wollen, dann ist es wichtig, dies vorab mit einem Arzt abzukl\u00e4ren. <\/p><\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\">KONTRAINDIKATOREN<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Schwellung, R\u00f6tung, akuter Schmerz<\/li><li>Osteoporose<\/li><li>Bei Einnahme von blutverd\u00fcnnenden Medikamenten<\/li><li>Bandscheibenvorfall<\/li><li>Fibromyalgie<\/li><li>Gelenkersatz<\/li><li>Rheumatische Erkrankungen<\/li><li>Tumorerkrankungen<\/li><li>Schwangerschaft<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:46px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading\">DIE AUFW\u00c4RM\u00dcBUNGEN<\/h1>\n\n\n\n<p>Die folgenden 3 \u00dcbungen sind optimal, um die Beine und auch die H\u00fcfte f\u00fcrs Surfen vorzubereiten. Es ben\u00f6tigt auch nicht viel Zeit, denn pro Muskel reicht es zum Aufw\u00e4rmen ca. 20\u201330 Sekunden zu rollen.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00dcBUNG 1: HAMSTRINGS<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"583\" src=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0087-1024x583.jpg\" alt=\"\" class=\"wp-image-515\" srcset=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0087-980x558.jpg 980w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0087-480x274.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p>Die Hamstrings (Oberschenkel R\u00fcckseite) tendieren gerne dazu, einen hohen Muskeltonus zu haben (aufgrund von langem Sitzen). Daher werden die Hamstrings mit dem BLACKROLL\u00ae BALL12 langsam gerollt:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Platziere den Ball oberhalb des Knies, leicht auf der Au\u00dfenseite<\/li><li>Das Bein ist ausgestreckt<\/li><li>St\u00fctze dich mit den H\u00e4nden ab (egal ob flache Hand, Faust oder Finger)<\/li><li>\u00d6ffne die Brust<\/li><li>Hebe die H\u00fcfte vom Boden<\/li><li>Rolle nun bis zum Ges\u00e4\u00df <strong>LANGSAM<\/strong> auf und ab<\/li><li>Atme ruhig!<\/li><li>Rollzeit ca. 20\u201330 Sekunden<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-left is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>WIEDERHOLE DIES MIT DEM ANDEREN BEIN!<\/strong><\/p><\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00dcBUNG 2: GLUTEUS MAXIMUS<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"580\" src=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0086-1024x580.jpg\" alt=\"\" class=\"wp-image-516\" srcset=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0086-980x555.jpg 980w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0086-480x272.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p>Im Gegensatz zu den Hamstrings hat unsere Ges\u00e4\u00dfmuskulatur oft einen niedrigen Muskeltonus. Um diesen zu erh\u00f6hen und die Muskulatur zu aktivieren, wird mit dem BLACKROLL\u00ae BALL12  schnell gerollt:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Setze dich auf den Boden und platziere den Ball unter einer Pobacke<\/li><li>Knie sind gebeugt und zeigen nach vorne<\/li><li>St\u00fctze dich mit den H\u00e4nden ab<\/li><li>\u00d6ffne die Brust<\/li><li>Kreise mit dem Ball schnell \u00fcber den Muskel<\/li><li>Wechsle zwischendurch die Kreisrichtung<\/li><li>Atme ruhig!<\/li><li>Rollzeit ca. 20\u201330 Sekunden<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>WIEDERHOLE DIES MIT DER ANDEREN POBACKE!<\/strong><\/p><\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h2 class=\"has-text-align-left wp-block-heading\">DRUCKOPTION<\/h2>\n\n\n\n<h3 class=\"has-text-align-left wp-block-heading\">Wenn du mehr Druck haben m\u00f6chtest, dann verwende f\u00fcr diese \u00dcbung den <a href=\"https:\/\/blackroll.com\/de\/products\/blackroll-ball-08?aff=99\">BLACKROLL\u00ae BALL08<\/a>.<\/h3>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00dcBUNG 3: OBERSCHENKEL (Vorne)<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"579\" src=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0085-1024x579.jpg\" alt=\"blackroll\" class=\"wp-image-510\" srcset=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0085-980x554.jpg 980w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0085-480x272.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p>Die Oberschenkelvorderseite wird langsam mit der BLACKROLL\u00ae STANDARD gerollt:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Platziere die Rolle im Kniestand vor einem Bein<\/li><li>Gehe nach vorne in die Plank Position<\/li><li>Lege das zweite Bein gebeugt 90\u00b0 zur Seite<\/li><li>Halte den Bauch aktiv, um ein Hohlkreuz zu vermeiden<\/li><li>Entspanne den Oberschenkel<\/li><li>Rolle langsam von oberhalb der Kniescheibe bis zur H\u00fcfte und zur\u00fcck<\/li><li>Atme ruhig!<\/li><li>Rollzeit ca. 20\u201330 Sekunden<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>WIEDERHOLE DIES MIT DEM ANDEREN BEIN!<\/strong><\/p><\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h2 class=\"has-text-align-left wp-block-heading\">DRUCKOPTIONEN<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>F\u00fcr WENIGER Druck gehe auf deine H\u00e4nde<\/li><li>F\u00fcr NOCH WENIGER Druck schleife deinen Fu\u00df am Boden nach<\/li><li>F\u00fcr MEHR Druck hol dir die <a href=\"https:\/\/blackroll.com\/de\/products\/blackroll-pro?aff=99\">BLACKROLL\u00ae PRO<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0090-1024x575.jpg\" alt=\"\" class=\"wp-image-512\" srcset=\"https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0090-980x550.jpg 980w, https:\/\/surfteamcarinthia.com\/wp-content\/uploads\/2022\/09\/IMG_0090-480x270.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong>Dank unserem Sponsor <a href=\"https:\/\/www.kew.at\/\">KELAG<\/a> konnten wir zu dem Thema ein Video-Tutorial erstellen. Dieses kannst du dir hier ansehen:<\/strong><\/h2>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"SURF WARM UP: 3 Selbstmassage\u00fcbungen f\u00fcr Beine und H\u00fcfte\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/o3wBxZuN4W8?feature=oembed\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Viele haben eine Faszienrolle zu Hause und nutzen diese auch regelm\u00e4\u00dfig nach dem Sport. Doch das Rollen hat auch vor dem Sport einen gro\u00dfen Vorteil. <\/p>\n","protected":false},"author":1,"featured_media":510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 BLACKROLL\u00ae-\u00dcbungen zum Aufw\u00e4rmen - Surf Team Carinthia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/surfteamcarinthia.com\/index.php\/2022\/09\/26\/3-blackroll-uebungen-zum-aufwaermen\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 BLACKROLL\u00ae-\u00dcbungen zum Aufw\u00e4rmen - Surf Team Carinthia\" \/>\n<meta property=\"og:description\" content=\"Viele haben eine Faszienrolle zu Hause und nutzen diese auch regelm\u00e4\u00dfig nach dem Sport. 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