{"id":64526,"date":"2021-02-11T11:18:19","date_gmt":"2021-02-11T10:18:19","guid":{"rendered":"https:\/\/bb.dwizards.dev\/ein-sixpack-ohne-sit-ups-aufbauen\/"},"modified":"2023-10-25T08:38:22","modified_gmt":"2023-10-25T08:38:22","slug":"ein-sixpack-ohne-sit-ups-aufbauen","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/ein-sixpack-ohne-sit-ups-aufbauen\/","title":{"rendered":"Ein Sixpack ohne Sit-ups aufbauen"},"content":{"rendered":"\n<p>Wenn ihr eure Bauchmuskeln aufbauen wollt, aber keine Lust auf Sit-ups habt, haben wir eine ideale L\u00f6sung f\u00fcr euch. Es gibt auch andere \u00dcbungen, mit denen man ein super Sixpack bekommen kann, ohne dabei die Wirbels\u00e4ule zu sehr zu verbiegen, was ein Grund f\u00fcr viele Schmerzen und Verletzungen sein kann. Eine solche \u00dcbung ist sehr einfach, ihre Varianten erm\u00f6glichen es euch, ein beeindruckendes Sixpack bis zum Sommer aufzubauen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Warum ist der Plank eine bessere \u00dcbung als der Sit-up?<\/h3>\n\n\n\n<p>Der Plank ist viel mehr als einfach nur eine Pose f\u00fcr eine gewisse Zeit zu halten. Diese \u00dcbung erzeugt Spannung im ganzen Rumpf, in den Beinen und im Oberk\u00f6rper. Um diese Spannung zu halten, muss man die ganze Zeit in der gleichen Position bleiben und alle angef\u00fchrten Muskeln aktivieren. Dar\u00fcber hinaus eignet sich der Plank zur St\u00e4rkung der Wirbels\u00e4ule, weshalb er im Alltag zur Aufrechterhaltung der richtigen K\u00f6rperhaltung beitr\u00e4gt. Die h\u00e4ufige Ausf\u00fchrung dieser \u00dcbung kann auch die Ausf\u00fchrung anderer \u00dcbungen im Training wie Bankdr\u00fccken, Kniebeugen oder Kreuzheben erleichtern.<\/p>\n\n\n\n<p>Wenn ihr euch fragt, warum der Plank eine bessere \u00dcbung zur St\u00e4rkung des Sixpacks ist, solltet ihr beachten, dass ihr durch die Aktivierung mehrerer Muskelgruppen den Kalorienverbrauch erh\u00f6ht, aber auch das Risiko f\u00fcr Wirbels\u00e4ulensch\u00e4den verringert, die aufgrund einer falschen Ausf\u00fchrung von Sit-ups auftreten k\u00f6nnen.<\/p>\n\n\n\n<p>Macht dieses Training, das aus Varianten des Planks besteht und baut das Sixpack auf, von dem ihr schon immer getr\u00e4umt habt.<\/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:<\/h3>\n\n\n\n<p>Macht einen Satz von jeder \u00dcbung.<\/p>\n\n\n\n<p><em>*F\u00fcr das Video auf den \u00dcbungsnamen klicken<\/em><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00dcbungen:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/ASdvN_XEl_c\" target=\"_blank\" rel=\"noreferrer noopener\">Plank<\/a> \u2013 30 Sekunden<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/whRaAg0tYC8\" target=\"_blank\" rel=\"noreferrer noopener\">Plank with Leg Lift<\/a> \u2013 30 Sekunden f\u00fcr jede K\u00f6rperseite<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/LgaYt4Hi6-g\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank with Hip Drop<\/a> \u2013 20 Wiederholungen<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/3Wn0-JyAZm8\" target=\"_blank\" rel=\"noreferrer noopener\">Up Down Plank<\/a> \u2013 20 Wiederholungen<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/pI7uWJXcfPE\" target=\"_blank\" rel=\"noreferrer noopener\">Plank with Knee to Elbow<\/a> \u2013 15 Wiederholungen f\u00fcr jede K\u00f6rperseite<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wenn ihr eure Bauchmuskeln aufbauen wollt, aber keine Lust auf Sit-ups habt, haben wir eine ideale L\u00f6sung f\u00fcr euch. Es gibt auch andere \u00dcbungen, mit denen man ein super Sixpack bekommen kann, ohne dabei die Wirbels\u00e4ule zu sehr zu verbiegen, was ein Grund f\u00fcr viele Schmerzen und Verletzungen sein kann. Eine solche \u00dcbung ist sehr [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":64527,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[2306,4776,6700,6709,6814,7149],"class_list":["post-64526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-plank","tag-sixpack","tag-training","tag-muskeln","tag-bauchmuskeln","tag-wirbelsaeule"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ein Sixpack ohne Sit-ups aufbauen - 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\/ein-sixpack-ohne-sit-ups-aufbauen\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ein Sixpack ohne Sit-ups aufbauen - Building Body\" \/>\n<meta property=\"og:description\" content=\"Wenn ihr eure Bauchmuskeln aufbauen wollt, aber keine Lust auf Sit-ups habt, haben wir eine ideale L\u00f6sung f\u00fcr euch. Es gibt auch andere \u00dcbungen, mit denen man ein super Sixpack bekommen kann, ohne dabei die Wirbels\u00e4ule zu sehr zu verbiegen, was ein Grund f\u00fcr viele Schmerzen und Verletzungen sein kann. 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