{"id":66185,"date":"2021-12-29T14:43:53","date_gmt":"2021-12-29T13:43:53","guid":{"rendered":"https:\/\/bb.dwizards.dev\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/"},"modified":"2023-10-25T08:41:38","modified_gmt":"2023-10-25T08:41:38","slug":"ein-einfaches-bodyweight-training-zur-staerkung-der-arme","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/","title":{"rendered":"Ein einfaches Bodyweight Training zur St\u00e4rkung der Arme"},"content":{"rendered":"\n

Ihr habt euch vorgenommen, eure Arme zu st\u00e4rken, habt aber keine Lust, ins Fitnessstudio zu gehen? Viele Menschen denken, dass die St\u00e4rkung von Bizeps und Trizeps ohne Krafttraining nicht m\u00f6glich ist, weshalb sie dieses Vorhaben gleich zu Beginn wieder aufgeben. Ihr k\u00f6nnt diese Muskeln jedoch mit K\u00f6rpergewichts\u00fcbungen fast genauso effektiv st\u00e4rken, wenn ihr euer Trainings- und Ern\u00e4hrungsprogramm konsequent durchzieht.<\/p>\n\n\n\n

Wenn ihr keine Hanteln zu Hause habt oder einfach \u00dcbungen mit dem eigenen K\u00f6rpergewicht bevorzugt, probiert das Armtraining aus, das wir unten f\u00fcr euch vorbereitet haben.<\/p>\n\n\n\n

Welche Muskeln m\u00fcssen wir st\u00e4rken?<\/h3>\n\n\n\n

Bizeps<\/strong><\/p>\n\n\n\n

Wenn ihr an den Bizeps denkt, habt ihr wahrscheinlich zuerst das Bild eines Bodybuilders vor Augen, der seinen Arm beugt. Diese Muskelgruppe (lat. Biceps brachii – zweik\u00f6pfiger Muskel des Armes) befindet sich auf der Vorderseite des Arms zwischen Schulter und Ellbogen und wird beim Heben eines Gegenstands aktiviert. Der Bizeps selbst besteht aus zwei Muskeln (mit kurzem und langem Kopf) und tr\u00e4gt zur Stabilisierung der Arm- und Schultergelenke bei. Dieser Muskel hilft bei der Beugung und kann auch die R\u00fcckenmuskulatur bei R\u00fccken\u00fcbungen unterst\u00fctzen.<\/p>\n\n\n\n

Trizeps<\/strong><\/p>\n\n\n\n

W\u00e4hrend der Bizeps f\u00fcr die Beugung des Arms zust\u00e4ndig ist, ist der Trizeps (lat. Tricep brachii – dreik\u00f6pfiger Armmuskel) vor allem f\u00fcr die Streckung des Arms am Ellenbogen verantwortlich. Dieser dreiteilige Muskel befindet sich auf der R\u00fcckseite des Arms, zwischen der Schulter und dem Ellbogen. Der Trizeps kann auch die Ausf\u00fchrung einiger \u00dcbungen des Brusttrainings erleichtern, weshalb viele Trainierende sie gemeinsam trainieren.<\/p>\n\n\n\n

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

Macht 3-4 S\u00e4tze, um maximalen Fortschritt zu erreichen. F\u00fchrt die \u00dcbungen kontrolliert und langsam aus, um Verletzungen zu vermeiden.<\/p>\n\n\n\n

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

Inchworm<\/a> (5 Wiederholungen)<\/p>\n\n\n\n

Plank to Push Up<\/a> (10 Wiederholungen \u2013 5 Abw\u00e4rtsbewegungen mit dem linken Arm und 5 mit dem rechten Arm)<\/p>\n\n\n\n

Dips<\/a> (10 Wiederholungen)<\/p>\n\n\n\n

Incline Push Up<\/a> (8 Wiederholungen)<\/p>\n","protected":false},"excerpt":{"rendered":"

Ihr habt euch vorgenommen, eure Arme zu st\u00e4rken, habt aber keine Lust, ins Fitnessstudio zu gehen? Viele Menschen denken, dass die St\u00e4rkung von Bizeps und Trizeps ohne Krafttraining nicht m\u00f6glich ist, weshalb sie dieses Vorhaben gleich zu Beginn wieder aufgeben. Ihr k\u00f6nnt diese Muskeln jedoch mit K\u00f6rpergewichts\u00fcbungen fast genauso effektiv st\u00e4rken, wenn ihr euer Trainings- […]<\/p>\n","protected":false},"author":3,"featured_media":66186,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5940],"tags":[155,6768,7097,7265],"class_list":["post-66185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-muskelmasse-training","tag-bodyweight","tag-bizeps","tag-koerpergewichtstraining","tag-trizeps"],"acf":[],"yoast_head":"\nEin einfaches Bodyweight Training zur St\u00e4rkung der Arme - 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\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ein einfaches Bodyweight Training zur St\u00e4rkung der Arme - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ihr habt euch vorgenommen, eure Arme zu st\u00e4rken, habt aber keine Lust, ins Fitnessstudio zu gehen? 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Ihr k\u00f6nnt diese Muskeln jedoch mit K\u00f6rpergewichts\u00fcbungen fast genauso effektiv st\u00e4rken, wenn ihr euer Trainings- […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/de\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/\" \/>\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=\"2021-12-29T13:43:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-25T08:41:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/12\/Armuebungen-1.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\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/de\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"Ein einfaches Bodyweight Training zur St\u00e4rkung der Arme\",\"datePublished\":\"2021-12-29T13:43:53+00:00\",\"dateModified\":\"2023-10-25T08:41:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/de\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/\"},\"wordCount\":325,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/de\/#organization\"},\"keywords\":[\"bodyweight\",\"Bizeps\",\"K\u00f6rpergewichtstraining\",\"Trizeps\"],\"articleSection\":[\"TRAINING\",\"Muskelmasse\"],\"inLanguage\":\"de\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/de\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/\",\"url\":\"https:\/\/building-body.com\/de\/ein-einfaches-bodyweight-training-zur-staerkung-der-arme\/\",\"name\":\"Ein einfaches Bodyweight Training zur St\u00e4rkung der Arme - 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