{"id":65634,"date":"2021-08-26T09:53:15","date_gmt":"2021-08-26T07:53:15","guid":{"rendered":"https:\/\/bb.dwizards.dev\/3-trainings-zu-hause-mit-minimalem-zubehoer\/"},"modified":"2023-10-25T08:40:31","modified_gmt":"2023-10-25T08:40:31","slug":"3-trainings-zu-hause-mit-minimalem-zubehoer","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/3-trainings-zu-hause-mit-minimalem-zubehoer\/","title":{"rendered":"3 Trainings zu Hause mit minimalem Zubeh\u00f6r"},"content":{"rendered":"\n<p>Wenn ihr euch nicht sportlich bet\u00e4tigen k\u00f6nnt, liegt das daran, dass ihr keine Zeit oder ungen\u00fcgend Zubeh\u00f6r habt oder beides? Wenn beides der Fall ist, ist es an der Zeit, \u00fcber eure Trainingsroutine nachzudenken und alle Ausreden loszuwerden. Wenn ihr auch nur eine Kurzhantel und nur ein paar Minuten Zeit habt, k\u00f6nnt ihr dennoch ein gutes Training zu Hause ausf\u00fchren.<\/p>\n\n\n\n<p>Egal, ob ihr im Schlafzimmer, in einem improvisierten Fitnessstudio trainiert oder ob ihr nur ein paar Hanteln zur Verf\u00fcgung habt, wir haben f\u00fcr euch die passenden \u00dcbungen zusammengestellt. Das Tolle an diesen \u00dcbungen f\u00fcr zu Hause ist auch, dass ihr sie als Trainingsprogramm in der von uns festgelegten Reihenfolge an nicht aufeinander folgenden Tagen durchf\u00fchren k\u00f6nnt, um eure Ziele zu erreichen.<\/p>\n\n\n\n<p>Je nachdem, welches Zubeh\u00f6r ihr habt, k\u00f6nnt ihr eine von diesen Trainingsroutinen ausprobieren:<\/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><em>*F\u00fcr das Video auf den \u00dcbungsnamen klicken<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Tag (Kugelhantel und\/oder Hantel)<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=MeIiIdhvXT4\" target=\"_blank\" rel=\"noreferrer noopener\">Goblet Squat<\/a> (4 S\u00e4tze mit 20 Wiederholungen)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=YSxHifyI6s8\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Swing<\/a> (4 S\u00e4tze mit 20 Wiederholungen)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=roCP6wCXPqo\" target=\"_blank\" rel=\"noreferrer noopener\">One-Arm Dumbbell Row<\/a> (4 S\u00e4tze mit 10 Wiederholungen f\u00fcr jede Seite)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=OmK7s8Jlkm0\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Off-Set Lunge<\/a> (4 S\u00e4tze mit 10 Wiederholungen f\u00fcr jede Seite)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=5MhQS8nU-HU\" target=\"_blank\" rel=\"noreferrer noopener\">Elevated Push Up<\/a> (4 S\u00e4tze mit 10 Wiederholungen f\u00fcr jede Seite)<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Tag (Hanteln und Bank)<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=MEG6blZtUpc\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Split Squat<\/a> (4 S\u00e4tze mit 10 Wiederholungen)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=NVnyDQqmhPo\" target=\"_blank\" rel=\"noreferrer noopener\">One-Arm Overhead Press <\/a>\u00a0(4 S\u00e4tze mit 5 Wiederholungen f\u00fcr jede Seite)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=H75im9fAUMc\" target=\"_blank\" rel=\"noreferrer noopener\">Chest-Supported Row <\/a>\u00a0(4 S\u00e4tze mit 15 Wiederholungen)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=uJA9dx_MMyA\" target=\"_blank\" rel=\"noreferrer noopener\">Neutral-Grip Incline Press<\/a> (4 S\u00e4tze mit 12 Wiederholungen)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=-RVRc8e_8ZM\" target=\"_blank\" rel=\"noreferrer noopener\">Eccentric Romanian Deadlift<\/a> (4 S\u00e4tze mit 10 Wiederholungen)<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Tag (Hanteln, Ab Roller und Bank)<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=S24Do-rZncI\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Step-Up<\/a> (5 S\u00e4tze mit 10 Wiederholungen f\u00fcr jede Seite)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=DYONORexgpY\" target=\"_blank\" rel=\"noreferrer noopener\">Spiderman Pushup<\/a> (5 S\u00e4tze mit 10 Wiederholungen)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=tlNtlo4bC2E\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell One-Arm Swing<\/a> (5 S\u00e4tze mit 10 Wiederholungen f\u00fcr jede Seite)<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=ikkOq5mHaho\" target=\"_blank\" rel=\"noreferrer noopener\">Ab Rollout<\/a> (5 S\u00e4tze mit 15 Wiederholungen)<\/p>\n\n\n\n<p>One-Arm Dumbbell Row (5 S\u00e4tze mit 20 Wiederholungen f\u00fcr jede Seite)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wenn ihr euch nicht sportlich bet\u00e4tigen k\u00f6nnt, liegt das daran, dass ihr keine Zeit oder ungen\u00fcgend Zubeh\u00f6r habt oder beides? Wenn beides der Fall ist, ist es an der Zeit, \u00fcber eure Trainingsroutine nachzudenken und alle Ausreden loszuwerden. Wenn ihr auch nur eine Kurzhantel und nur ein paar Minuten Zeit habt, k\u00f6nnt ihr dennoch ein [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":65635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5938],"tags":[6708,6724,7079,7252,7394,7413],"class_list":["post-65634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-programme-training","tag-uebungen","tag-kugelhantel","tag-hanteln","tag-bank","tag-trainingsroutine","tag-training-zu-hause"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Trainings zu Hause mit minimalem Zubeh\u00f6r - 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\/3-trainings-zu-hause-mit-minimalem-zubehoer\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Trainings zu Hause mit minimalem Zubeh\u00f6r - Building Body\" \/>\n<meta property=\"og:description\" content=\"Wenn ihr euch nicht sportlich bet\u00e4tigen k\u00f6nnt, liegt das daran, dass ihr keine Zeit oder ungen\u00fcgend Zubeh\u00f6r habt oder beides? Wenn beides der Fall ist, ist es an der Zeit, \u00fcber eure Trainingsroutine nachzudenken und alle Ausreden loszuwerden. 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