{"id":64742,"date":"2021-03-22T09:48:40","date_gmt":"2021-03-22T08:48:40","guid":{"rendered":"https:\/\/bb.dwizards.dev\/po-training-ohne-kniebeugen-und-ausfallschritte\/"},"modified":"2023-10-25T08:38:54","modified_gmt":"2023-10-25T08:38:54","slug":"po-training-ohne-kniebeugen-und-ausfallschritte","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/","title":{"rendered":"Po-Training ohne Kniebeugen und Ausfallschritte"},"content":{"rendered":"\n

Wenn ihr die ganze Situation auf der Welt optimistisch betrachtet, freut ihr euch bestimmt auf den Sommer und wollt die bestm\u00f6gliche Version eurer selbst zeigen. W\u00e4hrend wir Sportler nicht gerne stereotypisieren, st\u00e4rken M\u00e4nner in den meisten F\u00e4llen eher den Oberk\u00f6rper, w\u00e4hrend Frauen an den Bein- und Ges\u00e4\u00dfmuskeln arbeiten. Es mag so aussehen, als ob der Sommer noch weit entfernt ist. Wenn ihr euch jedoch entschlossen habt, an eurem Look zu arbeiten, werden diese paar Monate schneller vergehen als ihr denkt, und es lieg an euch, sie f\u00fcr das Training auszunutzen.<\/p>\n\n\n\n

Ein Po-Training wie du es noch nie gemacht hast<\/h3>\n\n\n\n

Ihr habt es satt, Kniebeugen und Ausfallschritte zu machen, wollt aber auch weiterhin euren Po st\u00e4rken? Trainings zur St\u00e4rkung des Ges\u00e4\u00dfmuskels und des Unterk\u00f6rpers k\u00f6nnen sehr schnell langweilig werden, wenn sie nur aus diesen beiden klassischen K\u00f6rpergewichts\u00fcbungen bestehen. Zum Gl\u00fcck gibt es auch andere \u00dcbungen, mit denen ihr die Ges\u00e4\u00dfmuskeln aufbauen und den ganzen Rumpf st\u00e4rken k\u00f6nnt.<\/p>\n\n\n\n

Die Ges\u00e4\u00dfmuskeln haben neben dem Aussehen auch einen gro\u00dfen Einfluss auf die Gesamtkraft des K\u00f6rpers, indem sie den Rumpf st\u00e4rken und die Ausf\u00fchrung von komplexen Bewegungen und \u00dcbungen st\u00e4rken. Ein starker Ges\u00e4\u00dfmuskel verhindert Muskelungleichgewicht, was zu Schwierigkeiten bei Bewegungen f\u00fchren kann. Dar\u00fcber hinaus ist ein starker Ges\u00e4\u00dfmuskel die Voraussetzung f\u00fcr den Fortschritt bei jeder Sportart, weil er f\u00fcr einen schnellen Richtungswechsel, das Abbremsen nach dem Laufen und explosive Spr\u00fcnge zust\u00e4ndig ist. Ebenso ist dieser Muskel beim Sprinten \u00fcber kurze Strecken entscheidend, da er die Explosivit\u00e4t verbessert.<\/p>\n\n\n\n

Verbindet das Angenehme mit dem N\u00fctzlichen und st\u00e4rkt eure Ges\u00e4\u00dfmuskeln mit dem Training, das wir f\u00fcr euch vorbereitet haben. \ud83d\ude0a<\/p>\n\n\n\n

<\/div>\n\n\n\n

Training:<\/h3>\n\n\n\n

Macht 3 S\u00e4tze mit 25 Wiederholungen f\u00fcr jede \u00dcbung.<\/p>\n\n\n\n

*F\u00fcr das Video auf den \u00dcbungsnamen klicken<\/em><\/p>\n\n\n\n

<\/div>\n\n\n\n

\u00dcbungen:<\/strong><\/p>\n\n\n\n

Standing Rainbow Twist<\/a><\/p>\n\n\n\n

Single-Leg Romanian Deadlift Extension<\/a><\/p>\n\n\n\n

Lying Side Kick<\/a><\/p>\n\n\n\n

Kneeling Rear Leg Raise<\/a><\/p>\n\n\n\n

Glute Bridge<\/a><\/p>\n\n\n\n

Froggers<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Wenn ihr die ganze Situation auf der Welt optimistisch betrachtet, freut ihr euch bestimmt auf den Sommer und wollt die bestm\u00f6gliche Version eurer selbst zeigen. W\u00e4hrend wir Sportler nicht gerne stereotypisieren, st\u00e4rken M\u00e4nner in den meisten F\u00e4llen eher den Oberk\u00f6rper, w\u00e4hrend Frauen an den Bein- und Ges\u00e4\u00dfmuskeln arbeiten. Es mag so aussehen, als ob der […]<\/p>\n","protected":false},"author":3,"featured_media":64743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[6700,6822,6832,7218,7219],"class_list":["post-64742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-training","tag-kniebeugen","tag-gesaess","tag-ausfallschritte","tag-po-training"],"acf":[],"yoast_head":"\nPo-Training ohne Kniebeugen und Ausfallschritte - 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\/po-training-ohne-kniebeugen-und-ausfallschritte\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Po-Training ohne Kniebeugen und Ausfallschritte - Building Body\" \/>\n<meta property=\"og:description\" content=\"Wenn ihr die ganze Situation auf der Welt optimistisch betrachtet, freut ihr euch bestimmt auf den Sommer und wollt die bestm\u00f6gliche Version eurer selbst zeigen. W\u00e4hrend wir Sportler nicht gerne stereotypisieren, st\u00e4rken M\u00e4nner in den meisten F\u00e4llen eher den Oberk\u00f6rper, w\u00e4hrend Frauen an den Bein- und Ges\u00e4\u00dfmuskeln arbeiten. Es mag so aussehen, als ob der […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-22T08:48:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-25T08:38:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/03\/Po-Training.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Verfasst von\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data2\" content=\"2\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"Po-Training ohne Kniebeugen und Ausfallschritte\",\"datePublished\":\"2021-03-22T08:48:40+00:00\",\"dateModified\":\"2023-10-25T08:38:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/\"},\"wordCount\":341,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/de\/#organization\"},\"keywords\":[\"Training\",\"Kniebeugen\",\"Ges\u00e4\u00df\",\"Ausfallschritte\",\"Po-Training\"],\"articleSection\":[\"TRAINING\",\"\u00dcbungen\"],\"inLanguage\":\"de\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/\",\"url\":\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/\",\"name\":\"Po-Training ohne Kniebeugen und Ausfallschritte - Building Body\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/de\/#website\"},\"datePublished\":\"2021-03-22T08:48:40+00:00\",\"dateModified\":\"2023-10-25T08:38:54+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/#breadcrumb\"},\"inLanguage\":\"de\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"TRAINING\",\"item\":\"https:\/\/building-body.com\/de\/kategorie\/training\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u00dcbungen\",\"item\":\"https:\/\/building-body.com\/de\/kategorie\/training\/ubungen-training\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Po-Training ohne Kniebeugen und Ausfallschritte\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/building-body.com\/de\/#website\",\"url\":\"https:\/\/building-body.com\/de\/\",\"name\":\"Building Body\",\"description\":\"Centralno mjesto za sve sportske entuzijaste\",\"publisher\":{\"@id\":\"https:\/\/building-body.com\/de\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/building-body.com\/de\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"de\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/building-body.com\/de\/#organization\",\"name\":\"Building Body\",\"url\":\"https:\/\/building-body.com\/de\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"de\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg\",\"contentUrl\":\"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg\",\"width\":259,\"height\":74,\"caption\":\"Building Body\"},\"image\":{\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\",\"https:\/\/www.youtube.com\/c\/buildingbodycomhr\",\"https:\/\/www.instagram.com\/buildingbodycom\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\",\"name\":\"Buildingbody\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"de\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/2ea2cc3bd73c5f3d446e124eaa7905c2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/2ea2cc3bd73c5f3d446e124eaa7905c2?s=96&d=mm&r=g\",\"caption\":\"Buildingbody\"},\"description\":\"Building-body.com centralno mjesto za sve bodybuilding, fitness i sportske entuzijaste. Upravo takve \u0107ete i prona\u0107i ovdje: Building-Body obitelj \u010dine profesionalni sporta\u0161i, bodybuilderi, fitness stru\u010dnjaci, nutricionisti, kineziolozi, rekreativci i potpuni amateri koje ve\u017ee jedno: svi s jednakim entuzijazmom istra\u017eujemo, radimo i stvaramo sadr\u017eaj koji \u0107e potaknuti, ispirirati i motivirati. Building-body.com je mjesto gdje se poti\u010de, podr\u017eava i po\u0161tuje svaka vrsta fizi\u010dke aktivnosti, gdje se cijeni trud i rad & gdje je svaki novi potez korak prema izgradnji boljeg sebe!\",\"sameAs\":[\"http:\/\/www.building-body.com\/\",\"https:\/\/www.facebook.com\/buildingbody\"],\"url\":\"https:\/\/building-body.com\/de\/author\/buildingbody-redakcija\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Po-Training ohne Kniebeugen und Ausfallschritte - Building Body","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/","og_locale":"de_DE","og_type":"article","og_title":"Po-Training ohne Kniebeugen und Ausfallschritte - Building Body","og_description":"Wenn ihr die ganze Situation auf der Welt optimistisch betrachtet, freut ihr euch bestimmt auf den Sommer und wollt die bestm\u00f6gliche Version eurer selbst zeigen. W\u00e4hrend wir Sportler nicht gerne stereotypisieren, st\u00e4rken M\u00e4nner in den meisten F\u00e4llen eher den Oberk\u00f6rper, w\u00e4hrend Frauen an den Bein- und Ges\u00e4\u00dfmuskeln arbeiten. Es mag so aussehen, als ob der […]","og_url":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/","og_site_name":"Building Body","article_publisher":"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/","article_author":"https:\/\/www.facebook.com\/buildingbody","article_published_time":"2021-03-22T08:48:40+00:00","article_modified_time":"2023-10-25T08:38:54+00:00","og_image":[{"width":940,"height":500,"url":"https:\/\/building-body.com\/wp-content\/uploads\/2021\/03\/Po-Training.jpg","type":"image\/jpeg"}],"author":"Buildingbody","twitter_card":"summary_large_image","twitter_misc":{"Verfasst von":"Buildingbody","Gesch\u00e4tzte Lesezeit":"2\u00a0Minuten"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/#article","isPartOf":{"@id":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/"},"author":{"name":"Buildingbody","@id":"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948"},"headline":"Po-Training ohne Kniebeugen und Ausfallschritte","datePublished":"2021-03-22T08:48:40+00:00","dateModified":"2023-10-25T08:38:54+00:00","mainEntityOfPage":{"@id":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/"},"wordCount":341,"commentCount":0,"publisher":{"@id":"https:\/\/building-body.com\/de\/#organization"},"keywords":["Training","Kniebeugen","Ges\u00e4\u00df","Ausfallschritte","Po-Training"],"articleSection":["TRAINING","\u00dcbungen"],"inLanguage":"de"},{"@type":"WebPage","@id":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/","url":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/","name":"Po-Training ohne Kniebeugen und Ausfallschritte - Building Body","isPartOf":{"@id":"https:\/\/building-body.com\/de\/#website"},"datePublished":"2021-03-22T08:48:40+00:00","dateModified":"2023-10-25T08:38:54+00:00","breadcrumb":{"@id":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/#breadcrumb"},"inLanguage":"de","potentialAction":[{"@type":"ReadAction","target":["https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/building-body.com\/de\/po-training-ohne-kniebeugen-und-ausfallschritte\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"TRAINING","item":"https:\/\/building-body.com\/de\/kategorie\/training\/"},{"@type":"ListItem","position":2,"name":"\u00dcbungen","item":"https:\/\/building-body.com\/de\/kategorie\/training\/ubungen-training\/"},{"@type":"ListItem","position":3,"name":"Po-Training ohne Kniebeugen und Ausfallschritte"}]},{"@type":"WebSite","@id":"https:\/\/building-body.com\/de\/#website","url":"https:\/\/building-body.com\/de\/","name":"Building Body","description":"Centralno mjesto za sve sportske entuzijaste","publisher":{"@id":"https:\/\/building-body.com\/de\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/building-body.com\/de\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"de"},{"@type":"Organization","@id":"https:\/\/building-body.com\/de\/#organization","name":"Building Body","url":"https:\/\/building-body.com\/de\/","logo":{"@type":"ImageObject","inLanguage":"de","@id":"https:\/\/building-body.com\/de\/#\/schema\/logo\/image\/","url":"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg","contentUrl":"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg","width":259,"height":74,"caption":"Building Body"},"image":{"@id":"https:\/\/building-body.com\/de\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BuildingBodyHrvatska\/","https:\/\/www.youtube.com\/c\/buildingbodycomhr","https:\/\/www.instagram.com\/buildingbodycom\/"]},{"@type":"Person","@id":"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948","name":"Buildingbody","image":{"@type":"ImageObject","inLanguage":"de","@id":"https:\/\/building-body.com\/de\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/2ea2cc3bd73c5f3d446e124eaa7905c2?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/2ea2cc3bd73c5f3d446e124eaa7905c2?s=96&d=mm&r=g","caption":"Buildingbody"},"description":"Building-body.com centralno mjesto za sve bodybuilding, fitness i sportske entuzijaste. Upravo takve \u0107ete i prona\u0107i ovdje: Building-Body obitelj \u010dine profesionalni sporta\u0161i, bodybuilderi, fitness stru\u010dnjaci, nutricionisti, kineziolozi, rekreativci i potpuni amateri koje ve\u017ee jedno: svi s jednakim entuzijazmom istra\u017eujemo, radimo i stvaramo sadr\u017eaj koji \u0107e potaknuti, ispirirati i motivirati. Building-body.com je mjesto gdje se poti\u010de, podr\u017eava i po\u0161tuje svaka vrsta fizi\u010dke aktivnosti, gdje se cijeni trud i rad & gdje je svaki novi potez korak prema izgradnji boljeg sebe!","sameAs":["http:\/\/www.building-body.com\/","https:\/\/www.facebook.com\/buildingbody"],"url":"https:\/\/building-body.com\/de\/author\/buildingbody-redakcija\/"}]}},"_links":{"self":[{"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/posts\/64742","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/comments?post=64742"}],"version-history":[{"count":2,"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/posts\/64742\/revisions"}],"predecessor-version":[{"id":70292,"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/posts\/64742\/revisions\/70292"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/media\/64743"}],"wp:attachment":[{"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/media?parent=64742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/categories?post=64742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/building-body.com\/de\/wp-json\/wp\/v2\/tags?post=64742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}