{"id":69632,"date":"2021-02-03T13:10:22","date_gmt":"2021-02-03T12:10:22","guid":{"rendered":"https:\/\/bb.dwizards.dev\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/"},"modified":"2023-10-25T08:38:18","modified_gmt":"2023-10-25T08:38:18","slug":"die-besten-hanteluebungen-zur-staerkung-des-koerpers","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/","title":{"rendered":"Die besten Hantel\u00fcbungen zur St\u00e4rkung des K\u00f6rpers"},"content":{"rendered":"\n<p>Hantel\u00fcbungen sind eine fantastische M\u00f6glichkeit, um den ganzen K\u00f6rper zu trainieren, ohne ins Fitnessstudio gehen zu m\u00fcssen. Neben gutem Willen, Motivation und ein bisschen freien Raums, braucht ihr nur zwei Hanteln, um ein hochwertiges K\u00f6rpergewichtstraining zu machen. Damit wir euch helfen k\u00f6nnen, euer Ziel au\u00dferhalb des Fitnessstudios zu erreichen, haben wir 7 Hantel\u00fcbungen hervorgehoben, die mehrere Muskeln gleichzeitig aktivieren. Eine Kombination von diesen \u00dcbungen kann euch helfen, ein hervorragendes K\u00f6rpergewichtstraining auszuf\u00fchren, ohne aus dem Haus gehen zu m\u00fcssen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Curl to Press<\/h3>\n\n\n\n<p>Diese Grund\u00fcbung basiert auf der Bewegung des Bizeps und der Schultern durch Dr\u00fccken und Ziehen. Durch diese Bewegung erhaltet ihr eine vollst\u00e4ndige Kontraktion und Streckung des Bizeps und aktiviert so die Schultern. F\u00fcr diese \u00dcbung ben\u00f6tigt man zwei Hanteln mit einem Gewicht, mit dem man einfach einen Curl machen und die Hanteln \u00fcber den Kopf heben kann.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dumbbell Curl to Press\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zdQOmPMGjOY?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<h3 class=\"wp-block-heading\">2. Goblet Squat<\/h3>\n\n\n\n<p>Goblet Squat ist eine Variante der Kniebeugen, die man genauso ausf\u00fchrt wie normale Kniebeugen, aber w\u00e4hrend der ganzen Bewegung h\u00e4lt man die Hantel auf der H\u00f6he der Brust. Somit st\u00e4rkt man den Oberk\u00f6rper \u2013 Brust, Trapez- und Deltamuskeln, aber auch den Rumpf, Ges\u00e4\u00dfmuskel, Quadrizeps und hintere Oberschenkelmuskeln.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Goblet Squat\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/MeIiIdhvXT4?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<h3 class=\"wp-block-heading\">3.Dumbbell Pullover<\/h3>\n\n\n\n<p>Diese \u00dcbung ist ideal, um gleichzeitig den oberen R\u00fccken und die Brust zu st\u00e4rken. Bei der Ausf\u00fchrung dieser \u00dcbung m\u00fcsst ihr die Hantel mit beiden H\u00e4nden an einem Ende greifen und \u00fcber den Kopf heben.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dumbbell Pullover: Chest or Back Exercise?\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5YStMv6m2g8?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<h3 class=\"wp-block-heading\">4. Farmers Walk<\/h3>\n\n\n\n<p>Der Farmers Walk ist nach Bauern benannt, die in den alten Zeiten immer in guter Form waren, und einige sind auch heute noch fit. Diese \u00dcbung simuliert in gewisser Weise das Tragen von zwei Eimern oder Heuballen, also Aktivit\u00e4ten, wegen denen die Bauern ihre Kraft aus Ausdauer erh\u00f6ht haben. Diese \u00dcbung eignet sich hervorragend zur St\u00e4rkung des Griffs und des Rumpfs sowie zur Aufrechterhaltung der Stabilit\u00e4t von Schultern und Beinen.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"FARMERS WALK | How-To Exercise Tutorial\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rt17lmnaLSM?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<h3 class=\"wp-block-heading\">5. Thrusters<\/h3>\n\n\n\n<p>Diese \u00dcbung eignet sich gut zur St\u00e4rkung des ganzen K\u00f6rpers. Wenn ihr kleinere Gewichte benutzt und mehr Wiederholungen macht, ist das eine gro\u00dfartige \u00dcbung f\u00fcr das Cardio-Training. Wenn ihr mit mehr Gewicht trainiert und die Anzahl der Wiederholungen verringert, k\u00f6nnt ihr so gut Muskelmasse aufbauen.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dumbbell Thruster Demo - CrossFit\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-rHJkjHUbmo?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<h3 class=\"wp-block-heading\">6. One Armed Incline Dumbbell Bench Press<\/h3>\n\n\n\n<p>Diese \u00dcbung ist eine Variante der \u00dcbung Incline Dumbbell Bench Press, aber ihr f\u00fchrt sie nur mit einem Arm aus. Dies zwingt die Bauchmuskeln, sich zu aktivieren, um der Schwerkraft zu widerstehen. Diese werden dann zusammen mit den Arm- und Brustmuskeln gest\u00e4rkt.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Arm Incline Dumbbell Bench Press  - Viking Strength Systems\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QPi2iPxIOMU?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<h3 class=\"wp-block-heading\">7. Swings<\/h3>\n\n\n\n<p>Dies ist eine hervorragende \u00dcbung f\u00fcr die sog. hintere Kettenmuskulatur, den Ges\u00e4\u00dfmuskel und die H\u00fcften. Da diese \u00dcbung sehr schnell und effektiv den Puls erh\u00f6ht, kann sie auch im Cardio-Training verwendet werden.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"HOW TO DO A DUMBBELL SWING| NATALIE EVA MARIE\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/7XCXntSblyA?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","protected":false},"excerpt":{"rendered":"<p>Hantel\u00fcbungen sind eine fantastische M\u00f6glichkeit, um den ganzen K\u00f6rper zu trainieren, ohne ins Fitnessstudio gehen zu m\u00fcssen. Neben gutem Willen, Motivation und ein bisschen freien Raums, braucht ihr nur zwei Hanteln, um ein hochwertiges K\u00f6rpergewichtstraining zu machen. Damit wir euch helfen k\u00f6nnen, euer Ziel au\u00dferhalb des Fitnessstudios zu erreichen, haben wir 7 Hantel\u00fcbungen hervorgehoben, die [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":69634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5938],"tags":[6700,6709,6745,6891,7079,7129],"class_list":["post-69632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-programme-training","tag-training","tag-muskeln","tag-zubehoer","tag-ganzkoerpertraining","tag-hanteln","tag-hanteluebungen"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Die besten Hantel\u00fcbungen zur St\u00e4rkung des K\u00f6rpers - 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-hanteluebungen-zur-staerkung-des-koerpers\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Die besten Hantel\u00fcbungen zur St\u00e4rkung des K\u00f6rpers - Building Body\" \/>\n<meta property=\"og:description\" content=\"Hantel\u00fcbungen sind eine fantastische M\u00f6glichkeit, um den ganzen K\u00f6rper zu trainieren, ohne ins Fitnessstudio gehen zu m\u00fcssen. Neben gutem Willen, Motivation und ein bisschen freien Raums, braucht ihr nur zwei Hanteln, um ein hochwertiges K\u00f6rpergewichtstraining zu machen. Damit wir euch helfen k\u00f6nnen, euer Ziel au\u00dferhalb des Fitnessstudios zu erreichen, haben wir 7 Hantel\u00fcbungen hervorgehoben, die [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/de\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/\" \/>\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=\"2021-02-03T12:10:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-25T08:38:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/02\/vjezbe-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\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/de\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"Die besten Hantel\u00fcbungen zur St\u00e4rkung des K\u00f6rpers\",\"datePublished\":\"2021-02-03T12:10:22+00:00\",\"dateModified\":\"2023-10-25T08:38:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/de\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/\"},\"wordCount\":506,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/de\/#organization\"},\"keywords\":[\"Training\",\"Muskeln\",\"Zubeh\u00f6r\",\"Ganzk\u00f6rpertraining\",\"Hanteln\",\"Hantel\u00fcbungen\"],\"articleSection\":[\"TRAINING\",\"Programme\"],\"inLanguage\":\"de\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/de\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/\",\"url\":\"https:\/\/building-body.com\/de\/die-besten-hanteluebungen-zur-staerkung-des-koerpers\/\",\"name\":\"Die besten Hantel\u00fcbungen zur St\u00e4rkung des K\u00f6rpers - 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