{"id":65956,"date":"2021-10-22T11:22:57","date_gmt":"2021-10-22T09:22:57","guid":{"rendered":"https:\/\/bb.dwizards.dev\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/"},"modified":"2023-10-25T08:41:13","modified_gmt":"2023-10-25T08:41:13","slug":"uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/","title":{"rendered":"\u00dcbungen, die die Ausf\u00fchrung von Kniebeugen und Kreuzheben verbessern"},"content":{"rendered":"\n<p>Unabh\u00e4ngig von euren Trainingsziele spielen Kniebeigen und Kreuzheben oft eine wichtige Rolle beim Aufbau von Muskeln, Kraft und der allgemeinen Form. Diese klassischen \u00dcbungen, die ein Teil der Trainingsroutine vieler Sportler sind, bilden die Grundlage f\u00fcr fast jede Bewegung im Unterk\u00f6rper.<\/p>\n\n\n\n<p>Es gibt nat\u00fcrlich Meinungen, dass die Ausf\u00fchrung von Kniebeugen und Kreuzheben gen\u00fcgen, um die Rumpfkraft zu st\u00e4rken. Das ist zum Teil richtig, aber dar\u00fcber hinaus solltet ihr auch andere \u00dcbungen in Betracht ziehen, die Verletzungen vorbeugen und die Ergebnisse bei diesen beiden \u00dcbungen verbessern werden. Einige solche \u00dcbungen sind:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Back Extension<\/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 Do Back Extensions\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ph3pddpKzzw?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>Hintere Oberschenkel, das Ges\u00e4\u00df und der untere R\u00fccken sind notwendig, um bei Kniebeugen und Kreuzheben in Topform zu bleiben. Diese \u00dcbung beansprucht mit einer Bewegung die ganze hintere Kette. Durch den gro\u00dfen Bewegungsumfang und die M\u00f6glichkeit, Belastungen hinzuf\u00fchren, profitiert ihr auch von den Vorteilen der Hypertrophie.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pullover Deadbug<\/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=\"Dead Bug With Pullover\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/D-yjAnlOlhs?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>Es ist wichtig, die Spannung im Rumpf und R\u00fccken zu halten, um die Wirbels\u00e4ule in einer neutralen Position zu halten, und Kniebeugen und Kreuzheben sicherer auszuf\u00fchren. Diese \u00dcbung konzentriert sich auf die Spannung im Rumpf, und diese entsteht, indem verhindert wird, dass sich der untere R\u00fccken biegt, w\u00e4hrend das Bein nach unten gestreckt wird.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ab Rollout<\/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=\"Ab Wheel- How to PROPERLY Use an Ab Wheel | MIND PUMP\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rqiTPdK1c_I?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 verbessert eure Antistreckung, die bei der Ausf\u00fchrung von Kniebeugen und Kreuzheben in einer festen Position erforderlich ist. Ab Rollout verbessert die Stabilit\u00e4t des Rumpfes und aktiviert Muskelfasern, die ansonsten nicht beansprucht w\u00fcrden.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Suitcase Carry<\/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 Stability: Side  Bends or Suitcase Carry? |#AskSquatU Show Ep. 47|\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/7D96dK6oaP8?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>Das \u201eKoffertragen\u201c verbessert das Ungleichgewicht des Griffs in den H\u00e4nden, was ein begrenzender Faktor beim Kreuzheben sein kann. Dar\u00fcber hinaus verbessert diese \u00dcbung die Kraft der schr\u00e4gen Bauchmuskeln und st\u00e4rkt die Muskeln des unteren R\u00fcckens, was wichtig ist, um den unteren R\u00fccken gesund zu halten.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pallof 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=\"Palloff Press\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/XZkN5MljJY4?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>Egal, welche Version ihr ausf\u00fchrt, diese \u00dcbung trainiert die Antirotation, die Antistreckung und die hintere Beckenkippung, indem es die Kr\u00e4fte nachahmt, die bei Kniebeugen und Kreuzheben aktiviert werden. Dies ist eine \u00e4u\u00dferst vielseitige \u00dcbung, die aus verschiedenen Positionen ausgef\u00fchrt werden kann, um die Basiskraft aus allen Winkeln zu trainieren.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Unabh\u00e4ngig von euren Trainingsziele spielen Kniebeigen und Kreuzheben oft eine wichtige Rolle beim Aufbau von Muskeln, Kraft und der allgemeinen Form. Diese klassischen \u00dcbungen, die ein Teil der Trainingsroutine vieler Sportler sind, bilden die Grundlage f\u00fcr fast jede Bewegung im Unterk\u00f6rper. Es gibt nat\u00fcrlich Meinungen, dass die Ausf\u00fchrung von Kniebeugen und Kreuzheben gen\u00fcgen, um die [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":65957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[6700,6708,6709,6822,6831,7193],"class_list":["post-65956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-training","tag-uebungen","tag-muskeln","tag-kniebeugen","tag-rumpf","tag-kreuzheben"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00dcbungen, die die Ausf\u00fchrung von Kniebeugen und Kreuzheben verbessern - 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\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00dcbungen, die die Ausf\u00fchrung von Kniebeugen und Kreuzheben verbessern - Building Body\" \/>\n<meta property=\"og:description\" content=\"Unabh\u00e4ngig von euren Trainingsziele spielen Kniebeigen und Kreuzheben oft eine wichtige Rolle beim Aufbau von Muskeln, Kraft und der allgemeinen Form. Diese klassischen \u00dcbungen, die ein Teil der Trainingsroutine vieler Sportler sind, bilden die Grundlage f\u00fcr fast jede Bewegung im Unterk\u00f6rper. Es gibt nat\u00fcrlich Meinungen, dass die Ausf\u00fchrung von Kniebeugen und Kreuzheben gen\u00fcgen, um die [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/de\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/\" \/>\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=\"2021-10-22T09:22:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-25T08:41:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/10\/Kreuzheben.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\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/de\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"\u00dcbungen, die die Ausf\u00fchrung von Kniebeugen und Kreuzheben verbessern\",\"datePublished\":\"2021-10-22T09:22:57+00:00\",\"dateModified\":\"2023-10-25T08:41:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/de\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/\"},\"wordCount\":394,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/de\/#organization\"},\"keywords\":[\"Training\",\"\u00dcbungen\",\"Muskeln\",\"Kniebeugen\",\"Rumpf\",\"Kreuzheben\"],\"articleSection\":[\"TRAINING\",\"\u00dcbungen\"],\"inLanguage\":\"de\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/de\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/\",\"url\":\"https:\/\/building-body.com\/de\/uebungen-die-die-ausfuehrung-von-kniebeugen-und-kreuzheben-verbessern\/\",\"name\":\"\u00dcbungen, die die Ausf\u00fchrung von Kniebeugen und Kreuzheben verbessern - 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