{"id":65300,"date":"2021-06-25T08:56:54","date_gmt":"2021-06-25T06:56:54","guid":{"rendered":"https:\/\/bb.dwizards.dev\/cardio-machen-und-sixpack-aufbauen-gleichzeitig\/"},"modified":"2023-10-25T08:39:50","modified_gmt":"2023-10-25T08:39:50","slug":"cardio-machen-und-sixpack-aufbauen-gleichzeitig","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/cardio-machen-und-sixpack-aufbauen-gleichzeitig\/","title":{"rendered":"Cardio machen und Sixpack aufbauen \u2013 gleichzeitig!"},"content":{"rendered":"\n<p>Ihr wollt zwei Fliegen mit einer Klappe schlagen \u2013 bzw. gleichzeitig ein perfektes Sixpack aufbauen und ein Cardio-Training ausf\u00fchren? Diese Cardio-\u00dcbungen verbrennen viele Kalorien, w\u00e4hrend sie gleichzeitig Bauchmuskeln aktivieren, um euch zu helfen, Bauchfett schneller zu verbrennen und das Sixpack zu definieren. F\u00fchrt dieses Training bis zu viermal in der Woche als eine eigenst\u00e4ndige Cardio-Routine oder als Teil des Krafttrainings aus, um schneller eure lang ersehnten Bauchmuskeln aufzubauen. Vergesst nat\u00fcrlich nicht, euer Training mit gesunder Ern\u00e4hrung, die reich an Proteinen, gesunden Fetten und komplexen Kohlenhydraten ist, f\u00fcr sichtbare Bauchmuskeln zu kombinieren.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">High Knees<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"High Knee - XFit Daily\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/oDdkytliOqE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>High Knees ist eine intensive Cardio-\u00dcbung, die in einem schnellen Tempo ausgef\u00fchrt wird. Sie aktiviert euren Rumpf, st\u00e4rkt alle Beinmuskeln, beschleunigt das Herz und verbessert Schwung, Koordination und Flexibilit\u00e4t. Diese \u00dcbung beansprucht mehrere Muskelgruppen, einschlie\u00dflich Rumpf, H\u00fcftbeuger und Beinmuskeln, wenn man an Waden, Quadrizeps und hinteren Oberschenkelmuskeln arbeitet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Side Plank with Leg Lift<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Core Exercises: Side Plank With Leg Lift\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ZZkgopVBPMg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>W\u00e4hrend \u00dcbungen wie Sit-Ups und der klassische Plank auf die Muskeln vor dem Rumpf (wie Rectus abdominis) abzielen, st\u00e4rkt der Side Plank die schr\u00e4gen Bauchmuskeln, die sich entlang der Seite des Rumpfes erstrecken. Dazu liefert euch diese \u00dcbung ein gutes Cardio-Training, wenn sie schnell und mit hoher Intensit\u00e4t ausgef\u00fchrt wird.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Power Knee Strike<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Power Knees\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CMOcCDrV4LU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Um diese \u00dcbung effektiv ausf\u00fchren zu k\u00f6nnen, m\u00fcsst ihr \u00fcber eine gute exzentrische Muskelkraft sowohl an der Vorderseite der Oberschenkel als auch im Rumpf verf\u00fcgen. Mit dieser \u00dcbung st\u00e4rkt ihr den Rectus femoris, Vastus lateralis, Vastus medialis, Iliopsoas, Sartorius, Rectus abdominis und \u00e4u\u00dfere und innere schr\u00e4ge Bauchmuskeln. Angesichts des Tempos der Ausf\u00fchrung st\u00e4rkt diese \u00dcbung das Herz bzw. erh\u00f6ht die Herzfrequenz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Speed Skater<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Speed Skaters\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/KOTEyGY93OY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Speed Skater bietet sowohl kardiovaskul\u00e4re und aerobe Vorteile als auch eine Verbesserung der Muskelkraft, des Gleichgewichts und der Koordination. Angesichts der Neigung w\u00e4hrend der Ausf\u00fchrung aktiviert ihr auch fast unbewusst die Bauchmuskeln. Speed Skater st\u00e4rkt auch den Quadrizeps und die Waden und wegen der lustigen und flotten Bewegung wird das zu einer neuen beliebten Cardio-\u00dcbung.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Squat Thrust<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Squat Thrusts\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/F4511oTkNls?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Squat Thrust ist eine Grund\u00fcbung, die den ganzen K\u00f6rper st\u00e4rkt. Dazu erh\u00f6ht sie die Herzfrequenz, regt den Stoffwechsel an und verbessert die Beweglichkeit und Kraft. Es ist auch eine hervorragende \u00dcbung zum Abnehmen und zur Verbesserung der kardiovaskul\u00e4ren Ausdauer. Diese \u00dcbung st\u00e4rkt Bauchmuskeln, Brust, hintere Oberschenkelmuskeln, Ges\u00e4\u00dfmuskeln, Trizeps, Quadrizeps und Schultern.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ihr wollt zwei Fliegen mit einer Klappe schlagen \u2013 bzw. gleichzeitig ein perfektes Sixpack aufbauen und ein Cardio-Training ausf\u00fchren? Diese Cardio-\u00dcbungen verbrennen viele Kalorien, w\u00e4hrend sie gleichzeitig Bauchmuskeln aktivieren, um euch zu helfen, Bauchfett schneller zu verbrennen und das Sixpack zu definieren. F\u00fchrt dieses Training bis zu viermal in der Woche als eine eigenst\u00e4ndige Cardio-Routine [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":65301,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[4776,6700,6708,6736,6814,6823,7240],"class_list":["post-65300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-sixpack","tag-training","tag-uebungen","tag-herz","tag-bauchmuskeln","tag-koerperliche-aktivitaet","tag-cardio-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardio machen und Sixpack aufbauen \u2013 gleichzeitig! - 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\/cardio-machen-und-sixpack-aufbauen-gleichzeitig\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio machen und Sixpack aufbauen \u2013 gleichzeitig! - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ihr wollt zwei Fliegen mit einer Klappe schlagen \u2013 bzw. gleichzeitig ein perfektes Sixpack aufbauen und ein Cardio-Training ausf\u00fchren? 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