{"id":69734,"date":"2021-06-18T10:06:11","date_gmt":"2021-06-18T08:06:11","guid":{"rendered":"https:\/\/bb.dwizards.dev\/30-taegige-herausforderung-fuer-das-haerteste-gesaess\/"},"modified":"2023-10-25T08:39:47","modified_gmt":"2023-10-25T08:39:47","slug":"30-taegige-herausforderung-fuer-das-haerteste-gesaess","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/30-taegige-herausforderung-fuer-das-haerteste-gesaess\/","title":{"rendered":"30-t\u00e4gige Herausforderung f\u00fcr das h\u00e4rteste Ges\u00e4\u00df"},"content":{"rendered":"\n

Ihr wollt ein festes und gut geformtes Ges\u00e4\u00df aufbauen? Dazu braucht ihr nur gute Laune, starke Nerven und 30 Tage. Deshalb stellen wir euch eine 30-t\u00e4gige Kniebeugen-Herausforderung vor, die aus eurem Ges\u00e4\u00df ein Wunder machen wird. Vergesst nicht, dass sich in der Herausforderung neben den klassischen Kniebeugen auch deren Varianten befinden, die zus\u00e4tzlich den ganzen Unterk\u00f6rper in Schwung bringen und den Rumpf st\u00e4rken werden.<\/p>\n\n\n\n

Kniebeugen (und die Varianten) sind eine Grund\u00fcbung, die mehrere Muskelgruppen gleichzeitig st\u00e4rkt, n\u00e4mlich Ges\u00e4\u00dfmuskeln, H\u00fcftbeuger, Quadrizeps, hintere Oberschenkelmuskeln, Bauchmuskeln, Waden und den unteren R\u00fccken. Dazu beschleunigt diese \u00dcbung gerade wegen der St\u00e4rkung mehrerer Muskelgruppen den Kalorienverbrauch und ist f\u00fcr alle m\u00f6glichen Ziele geeignet \u2013 egal, ob ihr abnehmen, Fett verbrennen oder zunehmen m\u00f6chtet.<\/p>\n\n\n\n

Worauf wartet ihr noch? \u00c4rmel hochkrempeln und ran an die Herausforderung. Das Ges\u00e4\u00df wird nicht nur vom Sitzen aufgebaut. \ud83d\ude09<\/p>\n\n\n\n

<\/div>\n\n\n\n

Herausforderung:<\/h3>\n\n\n\n

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

<\/div>\n\n\n\n
  1. Tag \u2013 Basic Squat<\/a> (15 Wiederholungen)<\/li>
  2. Tag \u2013 Glute Kickback<\/a> (20 Wiederholungen)<\/li>
  3. Tag \u2013 Basic Squat + Glute Kickback (15 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  4. Tag \u2013 Basic Squat + Glute Kickback (20 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  5. Tag \u2013 Erholung<\/li>
  6. Tag \u2013 Sumo Squat<\/a> (15 Wiederholungen)<\/li>
  7. Tag \u2013 Reaching Sumo Squat<\/a> (20 Wiederholungen)<\/li>
  8. Tag \u2013 Sumo Squat + Reaching Sumo Squat (15 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  9. Tag \u2013 Sumo Squat + Reaching Sumo Squat (20 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  10. Tag \u2013 Erholung<\/li>
  11. Tag \u2013 Oblique Squat<\/a> (15 Wiederholungen)<\/li>
  12. Tag \u2013 Jump Squat<\/a> (20 Wiederholungen)<\/li>
  13. Tag \u2013 Oblique Squat + Jump Squat (15 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  14. Tag \u2013 Oblique Squat + Jump Squat (20 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  15. Tag \u2013 Erholung<\/li>
  16. Tag \u2013 Narrow Squat<\/a> (15 Wiederholungen)<\/li>
  17. Tag \u2013 Pistol Squat<\/a> (20 Wiederholungen)<\/li>
  18. Tag \u2013 Narrow Squat + Pistol Squat (15 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  19. Tag \u2013 Narrow Squat + Pistol Squat (20 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  20. Tag \u2013 Erholung<\/li>
  21. Tag \u2013 Crusty Squat<\/a> (15 Wiederholungen)<\/li>
  22. Tag \u2013 Split Squat<\/a> (20 Wiederholungen)<\/li>
  23. Tag \u2013 Crusty Squat + Split Squat (15 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  24. Tag \u2013 Crusty Squat + Split Squat (20 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  25. Tag \u2013 Erholung<\/li>
  26. Tag \u2013 Isometric Squat<\/a> (15 Wiederholungen)<\/li>
  27. Tag \u2013 Pop Squat<\/a> (20 Wiederholungen)<\/li>
  28. Tag \u2013 Isometric Squat + Pop Squat (15 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  29. Tag \u2013 Isometric Squat + Pop Squat (20 Wiederholungen f\u00fcr beide \u00dcbungen)<\/li>
  30. Tag \u2013 F\u00fchrt 2 S\u00e4tze mit 5 Wiederholung f\u00fcr jede aufgef\u00fchrte \u00dcbung aus<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"

    Ihr wollt ein festes und gut geformtes Ges\u00e4\u00df aufbauen? Dazu braucht ihr nur gute Laune, starke Nerven und 30 Tage. Deshalb stellen wir euch eine 30-t\u00e4gige Kniebeugen-Herausforderung vor, die aus eurem Ges\u00e4\u00df ein Wunder machen wird. Vergesst nicht, dass sich in der Herausforderung neben den klassischen Kniebeugen auch deren Varianten befinden, die zus\u00e4tzlich den ganzen […]<\/p>\n","protected":false},"author":3,"featured_media":69736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[941,6709,6822,6832,6869,6880,6928,7059],"class_list":["post-69734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-challenge","tag-muskeln","tag-kniebeugen","tag-gesaess","tag-grunduebungen","tag-beine","tag-unterkoerper","tag-herausforderung"],"acf":[],"yoast_head":"\n30-t\u00e4gige Herausforderung f\u00fcr das h\u00e4rteste Ges\u00e4\u00df - 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\/30-taegige-herausforderung-fuer-das-haerteste-gesaess\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-t\u00e4gige Herausforderung f\u00fcr das h\u00e4rteste Ges\u00e4\u00df - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ihr wollt ein festes und gut geformtes Ges\u00e4\u00df aufbauen? Dazu braucht ihr nur gute Laune, starke Nerven und 30 Tage. Deshalb stellen wir euch eine 30-t\u00e4gige Kniebeugen-Herausforderung vor, die aus eurem Ges\u00e4\u00df ein Wunder machen wird. 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