[fusion_builder_container hundred_percent=“no“ equal_height_columns=“no“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ background_position=“center center“ background_repeat=“no-repeat“ fade=“no“ background_parallax=“none“ enable_mobile=“no“ parallax_speed=“0.3″ video_aspect_ratio=“16:9″ video_loop=“yes“ video_mute=“yes“ overlay_opacity=“0.5″ border_style=“solid“ padding_top=“20px“ padding_bottom=“20px“][fusion_builder_row][fusion_builder_column type=“1_1″ layout=“1_1″ spacing=““ center_content=“no“ hover_type=“none“ link=““ min_height=““ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ class=““ id=““ background_color=““ background_image=““ background_position=“left top“ background_repeat=“no-repeat“ border_size=“0″ border_color=““ border_style=“solid“ border_position=“all“ padding=““ dimension_margin=““ animation_type=““ animation_direction=“left“ animation_speed=“0.3″ animation_offset=““ last=“no“][fusion_title hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ size=“1″ content_align=“center“ style_type=“default“]
Übung
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Das Ruhebild
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Ziel der Übung
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- Bewusst Abschweifen
- Anspannungsniveau senken
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Dauer & Frequenz:
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- Zum Antrainieren: 2x täglich, ca. 3 Minuten
- In der Folge: 1x täglich, ca. 30 Sekunden
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Video-Erklärung:
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Durchführung:
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Stell dir vor deinem geistigen Auge eine erholsame Situation vor.
Beziehe dabei so viele Sinnesorgane wie möglich ein.
- Beispiel: Du liegst an einem einsamen Strand
- Sehen: Farbe des Meeres, des Strandes, des Himmels, der Sonne
- Hören: Rauschen der Wellen, Laute der Möwen, Rauschen des Windes
- Tasten: Warmen körnigen Sand
- Fühlen: Gefühl der Entspannung, die Muskeln werden locker
- Riechen: salzige Meeresbriese
- Schmecken: Salzige Meerwasser, oder ein guter Cocktail der neben dir steht
Du musst das „Ruhebild“ sehr wirklichkeitstreu erleben.
Um das Ruhebild abzurufen, mache zwei Dinge:
- Anker setzen:
Einen bestimmten Vorgang durchführen.
Zum Beispiel ein tiefer Atemzug oder eine Handbewegung. - Codewort:
Zum Beispiel „Entspannung“, oder „Strand“
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Tipps für das Training:
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- Trainiere das Ruhebild zunächst im entspannten Zustand und wende es dann erst bei leichter und zu guter Letzt bei starker Anspannung an.
- Du kannst dir zur besseren Verinnerlichung auch ein Foto verwenden, oder in deine Sporttasche geben.
- Das Ruhebild sollte keine anderen Personen beinhalten.
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Meine Notizen zu dieser Übung:
[progressally_note note_id=’1′][/fusion_text][/fusion_builder_column][fusion_builder_column type=“1_4″ layout=“1_4″ spacing=““ center_content=“no“ hover_type=“none“ link=““ min_height=““ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ class=““ id=““ background_color=““ background_image=““ background_position=“left top“ undefined=““ background_repeat=“no-repeat“ border_size=“0″ border_color=““ border_style=“solid“ border_position=“all“ padding=““ margin_top=““ margin_bottom=““ animation_type=““ animation_direction=“left“ animation_speed=“0.3″ animation_offset=““ last=“no“][fusion_imageframe image_id=“423″ style_type=“none“ hover_type=“none“ align=“none“ lightbox=“no“ linktarget=“_self“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ animation_direction=“left“ animation_speed=“0.3″]http://sport-mentaltraining.com/wp-content/uploads/2017/05/SMO-Übung-Ruhebild-300×300.jpg[/fusion_imageframe][fusion_separator style_type=“none“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ bottom_margin=“20″ alignment=“center“ /][fusion_title hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ size=“3″ content_align=“left“ style_type=“none“]
Ressourcen:
[/fusion_title][fusion_content_boxes layout=“icon-with-title“ columns=“1″ link_target=“_blank“ icon_align=“left“ animation_direction=“left“ animation_speed=“0.3″ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“][fusion_content_box title=“Übung“ icon=“fa-street-view“ iconspin=“no“ circlecolor=“#008ae1″ image_width=“35″ image_height=“35″ link=“https://s3.eu-central-1.amazonaws.com/sportmentaltrainingonline/%C3%9Cbungen+PDF/Ruhebild.pdf“ animation_direction=“left“ animation_speed=“0.3″ /][/fusion_content_boxes][fusion_separator style_type=“none“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ alignment=“center“ /][fusion_button link=“http://sport-mentaltraining.com/dashboard/“ target=“_self“ alignment=“center“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ color=“darkgray“ size=“large“ stretch=“default“ icon=“fa-reply“ icon_position=“left“ icon_divider=“no“ animation_direction=“left“ animation_speed=“0.3″]Zum Dashboard[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]