{"id":65417,"date":"2021-07-09T10:40:56","date_gmt":"2021-07-09T08:40:56","guid":{"rendered":"https:\/\/bb.dwizards.dev\/die-besten-uebungen-fuer-den-fortschritt-in-kurzer-zeit\/"},"modified":"2023-10-25T08:40:06","modified_gmt":"2023-10-25T08:40:06","slug":"die-besten-uebungen-fuer-den-fortschritt-in-kurzer-zeit","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-den-fortschritt-in-kurzer-zeit\/","title":{"rendered":"Die besten \u00dcbungen f\u00fcr den Fortschritt in kurzer Zeit"},"content":{"rendered":"\n<p>Ihr glaubt, dass ihr keine Zeit f\u00fcrs Training habt? Nehmt euch wenigstens 20 bis 30 Minuten Zeit t\u00e4glich, um dem K\u00f6rper die gew\u00fcnschte Herausforderung zu geben und ihn zu st\u00e4rken und somit negative Folgen des sitzenden Lebensstils zu verhindern, insbesondere wenn ihr im B\u00fcro arbeitet.<\/p>\n\n\n\n<p>Wenn ihr Muskeln im ganzen K\u00f6rper aufbauen m\u00f6chtet, m\u00fcsst ihr nicht unbedingt ins Fitnessstudio gehen und mit schweren Gewichten trainieren. Ihr m\u00fcsst nur ein paar \u00dcbungen w\u00e4hlen, die in einer Bewegung die gew\u00fcnschten Muskeln st\u00e4rken, und sie in eure Trainingsroutine einbeziehen. Deshalb haben wir im Folgenden einige solche \u00dcbungen herausgesucht, die ihr f\u00fcr euer Ganzk\u00f6rpertraining ausnutzen k\u00f6nnt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Squat to Press<\/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=\"How To Squat Push-Press - Cardio Workout - Fat Burning Workout Tips\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/JeTzYOJfdL0?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>Dies ist eine ausgezeichnete Ganzk\u00f6rper\u00fcbung, mit der man Kraft in den Beinen, H\u00fcften, unterem R\u00fccken, Bauch, Schulten und Armen entwickelt. Mit dieser \u00dcbung st\u00e4rkt ihr Muskeln wie Quadrizeps, Ges\u00e4\u00dfmuskeln, Erector spinae, Rectus abdominis, schr\u00e4ge Bauchmuskeln, Deltamuskeln, Trizeps und Trapezius.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Reverse Lunge with Press<\/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=\"Reverse Lunge to Press\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/pmlyZSKmoNg?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>Der umgekehrte Ausfallschritt mit Schulterdr\u00fccken st\u00e4rkt den Rumpf, die Ges\u00e4\u00dfmuskeln, den Quadrizeps, die hinteren Oberschenkelmuskeln und Schultern. Diese Grund\u00fcbung regt den Stoffwechsel an, reduziert das K\u00f6rperfett, erh\u00f6ht die Muskelkraft und formt den ganzen K\u00f6rper.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hip Bridge with Pullover<\/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=\"Bridge Pullover\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Ic9UyoFHJ60?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>Diese \u00dcbung st\u00e4rkt nicht nur die Ges\u00e4\u00dfmuskeln, sondern aktiviert auch die hinteren Oberschenkelmuskeln, den unteren R\u00fccken und die Bauchmuskeln. Mit vielen Vorteilen, die denen der Kniebeugen \u00e4hnelen, ist ein weiterer Vorteil dieser \u00dcbung, dass sie keinen Druck auf den unteren R\u00fccken aus\u00fcbt. Dies ist auch eine hervorragende \u00dcbung f\u00fcr Menschen, die wegen Schmerzen im R\u00fccken, in den H\u00fcften oder Knien keine Kniebeugen ausf\u00fchren k\u00f6nnen. Mit der zus\u00e4tzlichen Bewegung des Armes \u00fcber den Kopf st\u00e4rkt ihr auch Schultern, R\u00fccken und Arme.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Turkish Getup<\/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=\"The Dumbbell Turkish Get-Up\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/saYKvqSscuY?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>Diese \u00dcbung kann eine perfekte Erg\u00e4nzung zu eurem Trainingsprogramm sein, damit euer Rumpf stark, eure Schultern sicher und eure Propriozeption besser sein werden. Dies geschieht durch eine Reihe von Bewegungen, die vom Liegen bis zum Aufrichten mit einer Kugelhantel oder Hantel gehen, ohne dass dabei das Zubeh\u00f6r auf den Boden f\u00e4llt. Diese \u00dcbung st\u00e4rkt Schultern, Bauchmuskeln, Ges\u00e4\u00dfmuskeln, Rumpf und den unteren R\u00fccken.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Snatch<\/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=\"How to: The CrossFit Dumbbell Power Snatch\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/HHsOcHb_IFI?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>Snatch ist eine hervorragende \u00dcbung, die den Unterk\u00f6rper (Ges\u00e4\u00dfmuskeln, Quadrizeps und hintere Oberschenkelmuskeln), Oberk\u00f6rper (R\u00fccken, Schultern und Trizeps) und Rumpf mit einer Bewegung st\u00e4rkt. Obwohl diese Bewegung eine wahre Herausforderung sein kann, k\u00f6nnt ihr euch verletzen, wenn eure Ausf\u00fchrung nicht richtig ist.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ihr glaubt, dass ihr keine Zeit f\u00fcrs Training habt? Nehmt euch wenigstens 20 bis 30 Minuten Zeit t\u00e4glich, um dem K\u00f6rper die gew\u00fcnschte Herausforderung zu geben und ihn zu st\u00e4rken und somit negative Folgen des sitzenden Lebensstils zu verhindern, insbesondere wenn ihr im B\u00fcro arbeitet. Wenn ihr Muskeln im ganzen K\u00f6rper aufbauen m\u00f6chtet, m\u00fcsst ihr [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":65418,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[6700,6708,6746,6891,7253],"class_list":["post-65417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-training","tag-uebungen","tag-koerper","tag-ganzkoerpertraining","tag-ganzer-koerper"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Die besten \u00dcbungen f\u00fcr den Fortschritt in kurzer Zeit - 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\/die-besten-uebungen-fuer-den-fortschritt-in-kurzer-zeit\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Die besten \u00dcbungen f\u00fcr den Fortschritt in kurzer Zeit - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ihr glaubt, dass ihr keine Zeit f\u00fcrs Training habt? Nehmt euch wenigstens 20 bis 30 Minuten Zeit t\u00e4glich, um dem K\u00f6rper die gew\u00fcnschte Herausforderung zu geben und ihn zu st\u00e4rken und somit negative Folgen des sitzenden Lebensstils zu verhindern, insbesondere wenn ihr im B\u00fcro arbeitet. 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