{"id":2598,"date":"2026-08-23T10:46:18","date_gmt":"2026-08-23T10:46:18","guid":{"rendered":"https:\/\/apneafuerteventura.com\/surf-hold-down-training-wie-man-unter-einer-welle-ruhig-bleibt\/"},"modified":"2026-08-25T20:26:44","modified_gmt":"2026-08-25T20:26:44","slug":"surf-hold-down-training-wie-man-unter-einer-welle-ruhig-bleibt","status":"publish","type":"post","link":"https:\/\/apneafuerteventura.com\/de\/surf-hold-down-training-wie-man-unter-einer-welle-ruhig-bleibt\/","title":{"rendered":"Surf-Hold-Down-Training \u2013 Wie man unter einer Welle ruhig bleibt"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2598\" class=\"elementor elementor-2598 elementor-2475\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e99ed30 e-flex e-con-boxed e-con e-parent\" data-id=\"e99ed30\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b678d39 elementor-widget elementor-widget-heading\" data-id=\"b678d39\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Surf- und Kite-Hold-Down-Training \u2013 Wie man unter einer Welle die Ruhe bewahrt<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fef1370 elementor-widget elementor-widget-image\" data-id=\"fef1370\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/apneafuerteventura.com\/wp-content\/uploads\/2026\/08\/ola_grande-Apnea-Fuerteventura-300x200.webp\" class=\"attachment-medium size-medium wp-image-2478\" alt=\"Big Wave Apnea Fuerteventura\" srcset=\"https:\/\/apneafuerteventura.com\/wp-content\/uploads\/2026\/08\/ola_grande-Apnea-Fuerteventura-300x200.webp 300w, https:\/\/apneafuerteventura.com\/wp-content\/uploads\/2026\/08\/ola_grande-Apnea-Fuerteventura-1024x683.webp 1024w, https:\/\/apneafuerteventura.com\/wp-content\/uploads\/2026\/08\/ola_grande-Apnea-Fuerteventura-768x512.webp 768w, https:\/\/apneafuerteventura.com\/wp-content\/uploads\/2026\/08\/ola_grande-Apnea-Fuerteventura.webp 1536w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-67368a4 e-flex e-con-boxed e-con e-parent\" data-id=\"67368a4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e52e4dc elementor-widget elementor-widget-spacer\" data-id=\"e52e4dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43c8a41 elementor-widget elementor-widget-heading\" data-id=\"43c8a41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Warum sich \u201eHold-Downs\u201c schlimmer anf\u00fchlen, als sie tats\u00e4chlich sind<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac60a62 elementor-widget elementor-widget-text-editor\" data-id=\"ac60a62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Beim Freizeitsurfen dauert ein Hold-Down durchschnittlich zwischen 3 und 8 Sekunden. Der menschliche K\u00f6rper kann ohne Training problemlos 30 Sekunden oder l\u00e4nger den Atem anhalten. Warum f\u00fchlt sich ein Hold-Down dann so lang und be\u00e4ngstigend an? Die Antwort lautet: CO\u2082. Unter Stress staut sich CO\u2082 schneller an, und der Drang zu atmen wird viel fr\u00fcher \u00fcberw\u00e4ltigend. Panik entsteht nicht, weil dir der Sauerstoff ausgeht, sondern weil dein K\u00f6rper das CO\u2082-Signal f\u00e4lschlicherweise als Notfall interpretiert. Beim Freitauchtraining lernst du, zwischen beiden zu unterscheiden.      <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb98677 elementor-widget elementor-widget-spacer\" data-id=\"fb98677\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-604fa09 elementor-widget elementor-widget-heading\" data-id=\"604fa09\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Die vier F\u00e4higkeiten, die alles ver\u00e4ndern<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e897dad elementor-widget elementor-widget-heading\" data-id=\"e897dad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Ein tiefer Atemzug vor einem Sturz<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d8abee elementor-widget elementor-widget-text-editor\" data-id=\"6d8abee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Atmen Sie tief ein und entspannen Sie Ihren K\u00f6rper im Moment vor dem Aufprall. Das senkt den Luftverbrauch und beruhigt das Nervensystem sofort. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b9aef5 elementor-widget elementor-widget-heading\" data-id=\"4b9aef5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Entspannung unter Druck<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-feb1674 elementor-widget elementor-widget-text-editor\" data-id=\"feb1674\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sich gegen die Welle zu wehren, kostet Sauerstoff. Ein entspannter K\u00f6rper \u00fcbersteht das Untertauchen mit einem Bruchteil des Sauerstoffs, den ein angespannter K\u00f6rper verbraucht. Die L\u00f6sung, wenn man unter Wasser ist, lautet: sich entspannen, nicht dagegen ank\u00e4mpfen.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87dcc14 elementor-widget elementor-widget-heading\" data-id=\"87dcc14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Orientierung<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-615b4e7 elementor-widget elementor-widget-text-editor\" data-id=\"615b4e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Folge den Blasen (sie steigen immer nach oben), sp\u00fcre den Auftrieb und sch\u00fctze deinen Kopf, ohne Energie oder Luft zu verschwenden.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-86490b9 elementor-widget elementor-widget-heading\" data-id=\"86490b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">4. CO\u2082-Toleranz<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4abd851 elementor-widget elementor-widget-text-editor\" data-id=\"4abd851\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>CO\u2082-Toleranz\u00fcbungen, die schrittweise in einer sicheren Umgebung durchgef\u00fchrt werden, verbessern direkt Ihre F\u00e4higkeit, in Situationen, in denen Sie festgehalten werden, die Ruhe zu bewahren.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54de595 elementor-widget elementor-widget-spacer\" data-id=\"54de595\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2326b53 elementor-widget elementor-widget-heading\" data-id=\"2326b53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Was in unseren Sitzungen behandelt wird<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-338304c elementor-widget elementor-widget-text-editor\" data-id=\"338304c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Atemtechnik und Vorbereitung vor dem Eintauchen ins Wasser<\/li><li>Entspannungstechniken f\u00fcr den Moment vor einem Sturz<\/li><li>Atemhalte\u00fcbungen zum schrittweisen Aufbau einer CO\u2082-Toleranz<\/li><li>Orientierung und K\u00f6rperhaltung unter Wasser<\/li><li>Atem\u00fcbungen zur Erholung nach einem Festhalten<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6250cc elementor-widget elementor-widget-heading\" data-id=\"f6250cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kitesurfer: Es gelten dieselben F\u00e4higkeiten<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2afa2e7 elementor-widget elementor-widget-text-editor\" data-id=\"2afa2e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><p>Ob man nun von einem Kite mitgerissen wird, sich in den Leinen verheddert oder von einer Welle mitgerissen wird \u2013 in allen F\u00e4llen sind dieselben grundlegenden F\u00e4higkeiten gefragt: Ruhe bewahren, Atem sparen und unter Stress rationale Entscheidungen treffen. Unsere Kurse eignen sich gleicherma\u00dfen f\u00fcr Kitesurfer, die sich auf schwierigere Bedingungen vorbereiten, wie auch f\u00fcr diejenigen, die nach einem be\u00e4ngstigenden Erlebnis wieder einsteigen m\u00f6chten. <\/p><p><em>Der \u201eHold-Down\u201c, vor dem du Angst hast, ist fast immer k\u00fcrzer, als es sich anf\u00fchlt. Mit der richtigen Vorbereitung kannst du einen der be\u00e4ngstigendsten Momente beim Surfen in etwas verwandeln, auf das du gut vorbereitet bist. <\/em><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Surf- und Kite-Hold-Down-Training \u2013 Wie man unter einer Welle die Ruhe bewahrt Warum sich \u201eHold-Downs\u201c schlimmer anf\u00fchlen, als sie tats\u00e4chlich sind Beim Freizeitsurfen dauert ein Hold-Down durchschnittlich zwischen 3 und 8 Sekunden. Der menschliche K\u00f6rper kann ohne Training problemlos 30 Sekunden oder l\u00e4nger den Atem anhalten. Warum f\u00fchlt sich ein Hold-Down dann so lang und [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[12],"tags":[],"class_list":["post-2598","post","type-post","status-publish","format-standard","hentry","category-unkategorisiert"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Surf und Kite-Hold-Down-Training \u2013 Bleib ruhig unter einer Welle<\/title>\n<meta name=\"description\" content=\"Lerne mit einem Freitauch-Atemtraining auf Fuerteventura, wie du bei Hold-Downs beim Surfen die Ruhe bewahrst. 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