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Deprecated: Creation of dynamic property Email_Encoder_Settings::$version_key is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/email-encoder-bundle/core/includes/classes/class-email-encoder-bundle-settings.php on line 46

Deprecated: Creation of dynamic property Email_Encoder_Settings::$image_secret_key is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/email-encoder-bundle/core/includes/classes/class-email-encoder-bundle-settings.php on line 47

Deprecated: Creation of dynamic property Email_Encoder_Settings::$at_identifier is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/email-encoder-bundle/core/includes/classes/class-email-encoder-bundle-settings.php on line 48

Deprecated: Creation of dynamic property Email_Encoder_Settings::$previous_version is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/email-encoder-bundle/core/includes/classes/class-email-encoder-bundle-settings.php on line 49

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Deprecated: Creation of dynamic property Email_Encoder_Settings::$email_regex is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/email-encoder-bundle/core/includes/classes/class-email-encoder-bundle-settings.php on line 68

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Barfuß auf Gras - Jakobi bewegt dich
Deprecated: Creation of dynamic property Yoast\WP\SEO\Presentations\Indexable_Post_Type_Presentation::$meta_description is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/wordpress-seo/src/presentations/abstract-presentation.php on line 64

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Deprecated: Creation of dynamic property Yoast\WP\SEO\Presentations\Indexable_Post_Type_Presentation::$twitter_title is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/wordpress-seo/src/presentations/abstract-presentation.php on line 64

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Deprecated: Creation of dynamic property Yoast\WP\SEO\Context\Meta_Tags_Context::$permalink is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/wordpress-seo/src/presentations/abstract-presentation.php on line 64

Deprecated: Creation of dynamic property Yoast\WP\SEO\Context\Meta_Tags_Context::$main_schema_id is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/wordpress-seo/src/presentations/abstract-presentation.php on line 64

Deprecated: Creation of dynamic property Yoast\WP\SEO\Context\Meta_Tags_Context::$site_url is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/wordpress-seo/src/presentations/abstract-presentation.php on line 64

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Deprecated: Creation of dynamic property Yoast\WP\SEO\Context\Meta_Tags_Context::$description is deprecated in /home/www/doc/35158/jakobi-bewegtdich.de/www/production/wp-content/plugins/wordpress-seo/src/presentations/abstract-presentation.php on line 64

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Barfuß auf
Gras

Barfuss-auf-Gras_Hase hoppelt über Wiese

Barfuß auf Gras

Das Lauf ABC –
Feintuning für einen besseren Laufstil

Läufst du regelmäßig? Hast du schon mal was vom Lauf ABC gehört?

Nein? Dann wird dieser blog deine Laufqualität revolutionieren. Hast du Rücken-/ Hüft-/ Knieschmerzen beim oder nach dem Laufen? Es könnte sein, dass dein Laufstil unkoordiniert ist und du in bestehende Ungleichgewichte hineinläufst.

Das Lauf ABC verbindet Beweglichkeit, Kraft und Ausdauer mit Koordination, es gibt dir einen „eleganten“, flüssigen Laufstil, der Energie- und Kraft-Effizient ist.

Das Lauf ABC ist ein Begriff für Übungen, die deine Laufkoordination verbessern.

Grundregel ist es, die Übungen barfuß zu machen, möglichst auf einem weichem Untergrund (Gras, Strand, …).

Warum barfuß?

Teste es selbst einmal in Laufschuhen und einmal ohne Schuhe. Du wirst die Übungen danach nie mehr in Schuhen machen wollen. Das Gefühl ist ein total Anderes! Deine Schuhe lassen dich den Boden und die Übung nicht mehr richtig spüren, da die Sohle und der Aufbau alles filtert.

Deine Füße besitzen ein Feuerwerk von Mini Sensoren, die präzise wie ein Schweizer Uhrwerk auf den Untergrund reagieren. Man nennt das Kinästhetik –  „Feintuning“.
Mit Schuhen ist die Übung eher unkoordiniert (fast schon grob) und das ist ja genau das, was du verbessern willst: dein Feintuning!

Die Übungen führst du immer in Intervallen durch, das bedeutet, du integrierst sie in dein Laufen. Wenn du Anfänger/in bist, kannst du die Übungen auch isoliert machen, als eigene Trainingseinheit.

Intervalltraining bedeutet, dass du 10-15 Meter eine Übung machst (voll konzentriert!), dann eine kurze Pause (10-20 Sek.) und dann erneut startest. So kannst du einige Übungen hintereinander schalten.

Wenn du schon ein/e erfahrene/r Läufer/in bist, kannst du dir bestimmte Intervallprogramme zusammenstellen, also z.B. zehnmal eine bestimmte Übung mit kurzer Pause und dann eine weitere Serie mit zehn Durchgängen mit einer anderen Übung.

Hier sind zwei Übungen zum Ausprobieren:

Tankkarte_Lauf ABC_1_Bewegung
Tankkarte_Lauf ABC_2_Bewegung

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