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Übung
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1:4-Atmung
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Ziel der Übung
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- Entspannung
- Erholung
- Fokus
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Dauer & Frequenz:
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- Zum Antrainieren: 2x täglich, ca. 5 Minuten
- In der Folge: 1x täglich, ca. 1 Minute
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Video-Erklärung:
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Durchführung:
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- Atme durch die Nase ein und durch den Mund aus.
- Atme tief und schnell durch die Nase ein. Die Einatmungsphase sollte maximal 1 Sekunde betragen.
- Ausatmungsphase: Atme nun so langsam wie möglich durch den Mund aus. Das Ausatmen sollte zumindest 4x so lange dauern, wie das Einatmen.
- Trainiere diese Atemtechnik so lange, bis die Ausatemphase zumindest eine Minute beträgt.
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Tipps für das Training:
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Solltest du Probleme haben, die Ausatemphase lange genug zu machen, benutze die Lippenbremse. Dabei schließt du die Lippen fast ganz und spannst sie an. So bleibt nur noch ein kleiner Spalt durch den die Luft nach außen dringen kann.
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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=“316″ 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/2017/03/SMO-Übung-1-4-Atmung.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/1zu4-Atmung.pdf“ animation_direction=“left“ animation_speed=“0.3″ /][fusion_content_box title=“Linktipp“ icon=“fa-link“ iconspin=“no“ circlecolor=“#008ae1″ image_width=“35″ image_height=“35″ link=“http://www.dehypnose.com/4_atemtechnik.html“ 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]