{"id":63847,"date":"2020-10-16T14:38:45","date_gmt":"2020-10-16T12:38:45","guid":{"rendered":"https:\/\/bb.dwizards.dev\/verbrennt-ueberschuessiges-fett-in-nur-4-minuten\/"},"modified":"2023-10-25T08:37:04","modified_gmt":"2023-10-25T08:37:04","slug":"verbrennt-ueberschuessiges-fett-in-nur-4-minuten","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/verbrennt-ueberschuessiges-fett-in-nur-4-minuten\/","title":{"rendered":"Verbrennt \u00fcbersch\u00fcssiges Fett in nur 4 Minuten!"},"content":{"rendered":"\n<p>Neben einer gesunden Ern\u00e4hrung und einem Kaloriendefizit ist die k\u00f6rperliche Aktivit\u00e4t ein unentbehrlicher Faktor f\u00fcr die Fettverbrennung. Eine Trainingsart, die euch bei diesem Ziel helfen kann, ist Tabata.<\/p>\n\n\n\n<p>Tabata ist eine bekannte und popul\u00e4re Trainingsart in der Fitnessbranche, die aus Intervallen k\u00f6rperlicher Aktivit\u00e4t gefolgt von Ruheintervallen besteht. Diese Intervalle werden ohne Unterbrechung oder in einer bestimmten Anzahl von Wiederholungen in einem genau gegebenen Zeitraum wiederholt. Die Wissenschaft hat bewiesen, dass diese Methode die anaerobe Ausdauer kurzfristig und die aerobe Ausdauer langfristig verbessern kann.<\/p>\n\n\n\n<p>Das wichtigste bei solchen explosiven Trainings ist das Verh\u00e4ltnis zwischen k\u00f6rperlicher Aktivit\u00e4t und Pause. Tabatatrainings haben ein Verh\u00e4ltnis von 2:1. Ihr trainiert zum Beispiel 20 Sekunden, und ruht euch 10 Sekunden aus. Je gr\u00f6\u00dfer das Verh\u00e4ltnis zwischen k\u00f6rperlicher Aktivit\u00e4t und Pause, desto schwieriger ist die Erholung nach dem Training.<\/p>\n\n\n\n<p>Wenn ihr ein Anf\u00e4nger im Tabatatraining seid, gen\u00fcgen euch vier Minuten, um das Training f\u00fcr die maximale Wirkung zu machen. Nachdem ihr eure Form verbessert, k\u00f6nnt ihr auch das Training verl\u00e4ngern, die Intensit\u00e4t erh\u00f6hen und die Pausen zwischen den Intervallen k\u00f6rperlicher Aktivit\u00e4t verringern. Aber f\u00fcr den Anfang gen\u00fcgen euch 15 Sekunden f\u00fcr \u00dcbungsausf\u00fchrung und 15 Sekunden Pause. Im Folgenden haben wir zwei Trainings f\u00fcr Anf\u00e4nger vorbereitet, die euch mit Tabata bekannt machen, und vielleicht werdet ihr mit der Zeit auch erste Ergebnisse bemerken, wenn ihr diese Trainings \u00f6fter ausf\u00fchrt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>*<em>F\u00fcr das Video auf den \u00dcbungsnamen klicken<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Training #1:<\/h3>\n\n\n\n<p>F\u00fchrt jede \u00dcbung 15 Sekunden lang aus, dann macht eine Pause f\u00fcr 15 Sekunden und fahrt mit der anderen \u00dcbung fort. Wiederholt diesen Satz f\u00fcr 1 Minute.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA\" target=\"_blank\" rel=\"noreferrer noopener\">Burpee<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=PZlLHZ4Venw\" target=\"_blank\" rel=\"noreferrer noopener\">Pistol Squat<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=y7Iug7eC0dk\" target=\"_blank\" rel=\"noreferrer noopener\">Jump Lunges<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=IODxDxX7oi4&amp;t=3s\" target=\"_blank\" rel=\"noreferrer noopener\">Pushups<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Training #2:<\/h3>\n\n\n\n<p><strong>1. Minute:<\/strong><\/p>\n\n\n\n<p>12 <a href=\"https:\/\/www.youtube.com\/watch?v=abCWLzQ7D5I\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Skater Jumps<\/a><\/p>\n\n\n\n<p>10 <a href=\"https:\/\/www.youtube.com\/watch?v=Ahn6Ar0T9BU\" target=\"_blank\" rel=\"noreferrer noopener\">Plank with Reach<\/a><\/p>\n\n\n\n<p>10 <a href=\"https:\/\/www.youtube.com\/watch?v=dvLsxfxREg0\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Lowers<\/a><\/p>\n\n\n\n<p><strong>2. Minute:<\/strong><\/p>\n\n\n\n<p>20 <a href=\"https:\/\/www.youtube.com\/watch?v=oqvpCOVEhX4\" target=\"_blank\" rel=\"noreferrer noopener\">High-Knees Pushups<\/a><\/p>\n\n\n\n<p>20 <a href=\"https:\/\/www.youtube.com\/watch?v=nmwgirgXLYM\" target=\"_blank\" rel=\"noreferrer noopener\">Mountain Climbers<\/a><\/p>\n\n\n\n<p><strong>3. Minute:<\/strong><\/p>\n\n\n\n<p>10 <a href=\"https:\/\/www.youtube.com\/watch?v=1KGoFKarfiY\" target=\"_blank\" rel=\"noreferrer noopener\">Jump Alternating Lunges<\/a><\/p>\n\n\n\n<p>12 <a href=\"https:\/\/www.youtube.com\/watch?v=PV-dGLKpQ7A\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Pushup Walks<\/a><\/p>\n\n\n\n<p>20 <a href=\"https:\/\/www.youtube.com\/watch?v=3G8O18RqOZA\" target=\"_blank\" rel=\"noreferrer noopener\">Oblique Plank Rotations<\/a><\/p>\n\n\n\n<p><strong>4. Minute:<\/strong><\/p>\n\n\n\n<p>12 <a href=\"https:\/\/www.youtube.com\/watch?v=whRaAg0tYC8\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Leg Lifts<\/a><\/p>\n\n\n\n<p>12 <a href=\"https:\/\/www.youtube.com\/watch?v=VSp0z7Mp5IU\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworms<\/a><\/p>\n\n\n\n<p>20 <a href=\"https:\/\/www.youtube.com\/watch?v=WTmnP0xIdq8\" target=\"_blank\" rel=\"noreferrer noopener\">V-Sits<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Neben einer gesunden Ern\u00e4hrung und einem Kaloriendefizit ist die k\u00f6rperliche Aktivit\u00e4t ein unentbehrlicher Faktor f\u00fcr die Fettverbrennung. Eine Trainingsart, die euch bei diesem Ziel helfen kann, ist Tabata. Tabata ist eine bekannte und popul\u00e4re Trainingsart in der Fitnessbranche, die aus Intervallen k\u00f6rperlicher Aktivit\u00e4t gefolgt von Ruheintervallen besteht. Diese Intervalle werden ohne Unterbrechung oder in einer [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":63848,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5939],"tags":[571,6694,6700,6704,6708,6726,6872],"class_list":["post-63847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-abnehmen-training","tag-tabata","tag-gesundheit","tag-training","tag-fettverbrennung","tag-uebungen","tag-ausdauer","tag-aktivitaet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Verbrennt \u00fcbersch\u00fcssiges Fett in nur 4 Minuten! - Building Body<\/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:\/\/building-body.com\/de\/verbrennt-ueberschuessiges-fett-in-nur-4-minuten\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Verbrennt \u00fcbersch\u00fcssiges Fett in nur 4 Minuten! - Building Body\" \/>\n<meta property=\"og:description\" content=\"Neben einer gesunden Ern\u00e4hrung und einem Kaloriendefizit ist die k\u00f6rperliche Aktivit\u00e4t ein unentbehrlicher Faktor f\u00fcr die Fettverbrennung. Eine Trainingsart, die euch bei diesem Ziel helfen kann, ist Tabata. Tabata ist eine bekannte und popul\u00e4re Trainingsart in der Fitnessbranche, die aus Intervallen k\u00f6rperlicher Aktivit\u00e4t gefolgt von Ruheintervallen besteht. 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