{"id":1166,"date":"2025-08-29T09:00:00","date_gmt":"2025-08-29T07:00:00","guid":{"rendered":"https:\/\/www.surfers-residence.com\/?p=212"},"modified":"2025-08-29T09:00:00","modified_gmt":"2025-08-29T07:00:00","slug":"entrenamiento-kitesurf-windsurf","status":"publish","type":"post","link":"https:\/\/www.surfers-residence.com\/de\/entrenamiento-kitesurf-windsurf\/","title":{"rendered":"Fitnesstraining f\u00fcr Kitesurfer und Windsurfer: Was man au\u00dferhalb des Wassers tun muss, um im Wasser besser zu werden"},"content":{"rendered":"<p>Kitesurfen und Windsurfen sind k\u00f6rperlich anstrengende Sportarten. Wer glaubt, dass es besser ist, ins Wasser zu gehen, irrt: Die Klimaanlage im Wasser kann den Unterschied zwischen einer Sitzung von zwei Stunden und einer von f\u00fcnf Stunden ausmachen, zwischen einem schnellen Fortschritt und einem Stillstand auf gleichem Niveau.<\/p>\n<h2>Die Bereiche, in denen wir arbeiten m\u00fcssen<\/h2>\n<h3>Kern und Stabilit\u00e4t<\/h3>\n<p>El core (abdominales, oblicuos, lumbar) es fundamental para mantener la postura correcta sobre la tabla. Plank, Dead Bug, Bird Dog und Russian Twist sind wichtige \u00dcbungen. 20 Minuten t\u00e4gliches Core-Training f\u00fchren innerhalb weniger Wochen zu sichtbaren Ergebnissen.<\/p>\n<h3>Fuerza de espalda y hombros<\/h3>\n<p>Die Kontrolle der Barra (beim Kite) oder des Boms (beim Windsurfen) erfordert Kraft in Rumpf, R\u00fccken und Bizeps. Remos, Klimmz\u00fcge, Face Pull und Overhead Press sind die funktionellsten \u00dcbungen.<\/p>\n<h3>Piernas y propiocepci\u00f3n<\/h3>\n<p>Ein beweglicher Tisch erfordert eine hervorragende Gelenkstabilit\u00e4t. Einseitiger Schwung, Balancierbrett und allgemeine Wahrnehmungsschulung sind viel n\u00fctzlicher als das herk\u00f6mmliche Schwungrad.<\/p>\n<h3>Flexibilit\u00e4t und Beweglichkeit<\/h3>\n<p>Gro\u00dfe Wasserspiele mit starkem Wind k\u00f6nnen Haut, Haare und Beine verletzen. El yoga o simplemente 15 minutos de estiramientos diarios previenen lesiones y mejoran la calidad del movimiento.<\/p>\n<h2>Das Minimalprogramm in der Surfer-Residenz<\/h2>\n<p>Viele unserer G\u00e4ste beginnen den Morgen mit einer 30-min\u00fctigen Yoga- oder Funktionsgymnastik auf der Terrasse, bevor sie an den Strand gehen. Es ist eine nicht offizielle Tradition des Hauses, die praktisch alle, die sie ausprobiert haben, mitgenommen hat.<\/p>","protected":false},"excerpt":{"rendered":"<p>C\u00f3mo entrenar fuera del agua para mejorar en kitesurf y windsurf: core, hombros, piernas y flexibilidad. El programa de los riders de la Surfers Residence.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,11],"tags":[],"class_list":["post-1166","post","type-post","status-publish","format-standard","hentry","category-kitesurf","category-surf-lifestyle"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entrenamiento f\u00edsico para kitesurf y windsurf: qu\u00e9 hacer fuera del agua para mejorar en el agua - Surfers Residence<\/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:\/\/www.surfers-residence.com\/de\/entrenamiento-kitesurf-windsurf\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entrenamiento f\u00edsico para kitesurf y windsurf: qu\u00e9 hacer fuera del agua para mejorar en el agua - Surfers Residence\" \/>\n<meta property=\"og:description\" content=\"C\u00f3mo entrenar fuera del agua para mejorar en kitesurf y windsurf: core, hombros, piernas y flexibilidad. 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