{"id":1089,"date":"2015-07-11T20:40:29","date_gmt":"2015-07-11T18:40:29","guid":{"rendered":"http:\/\/192.168.220.113\/wordpress\/?p=1089"},"modified":"2017-01-23T11:32:18","modified_gmt":"2017-01-23T10:32:18","slug":"slingtrainer-butterfly-reverse","status":"publish","type":"post","link":"https:\/\/www.target10a.com\/magazin\/2015\/07\/11\/slingtrainer-butterfly-reverse\/","title":{"rendered":"Slingtrainer &#8211; Butterfly Reverse"},"content":{"rendered":"<p>F\u00fcr diese \u00dcbung stellst du dich in K\u00f6rperr\u00fccklage gestreckt hin und h\u00e4lst mit langen Armen die Griffe des Slingtrainers in der Hand. Je schr\u00e4ger du stehst, desto schwerer wird die \u00dcbung. Nun ziehst du beide Arme gestreckt auf Schulterh\u00f6he zur Seite. Um den Trainingsreiz zu erh\u00f6hen, kannst du in dieser Position 1-3 Sekunden blockieren. Danach l\u00e4sst du dich langsam in die Ausgangsposition zur\u00fcck.<\/p>\n<div class=\"legende\">\n<table class=\"legende_table\">\n<tbody>\n<tr>\n<th><img decoding=\"async\" src=\"\/img\/cms\/Legende\/Antagonisten.png\" alt=\"Antagonisten\" width=\"200\" \/><\/th>\n<th><img decoding=\"async\" src=\"\/img\/cms\/Legende\/5_Star_Rating_Dark-1-Stars.png\" alt=\"Wirksamkeit auf Klettern\" width=\"200\" \/><\/th>\n<th colspan=\"2\"><img decoding=\"async\" src=\"\/img\/cms\/Legende\/Schwierigkeitsskala-2.png\" alt=\"Schwierigkeit\" width=\"200\" \/><\/th>\n<\/tr>\n<tr>\n<td>Antagonisten<\/td>\n<td>Wirksamkeit f\u00fcrs Klettern<\/td>\n<td>Leicht<\/td>\n<td style=\"text-align: right;\">Schwer<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p><a href=\"\/img\/cms\/Artikel\/Slingtrainer\/Slingtrainer-Butterfly-Reverse-1.jpg\"><img decoding=\"async\" class=\"first\" src=\"\/img\/cms\/Artikel\/Slingtrainer\/Slingtrainer-Butterfly-Reverse-1.jpg\" alt=\"Butterfly Reverse am Slingtrainer - Schritt 1\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"second\" src=\"\/img\/cms\/Artikel\/Slingtrainer\/Slingtrainer-Butterfly-Reverse-2.jpg\" alt=\"Butterfly Reverse am Slingtrainer - Schritt 2\" width=\"380\" align=\"left\" \/><\/a><img decoding=\"async\" src=\"\/img\/cms\/Legende\/Absatz.png\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" src=\"\/img\/cms\/Legende\/Absatz.png\" alt=\"\" width=\"380\" align=\"left\" \/><\/p>\n<h2>Ausf\u00fchrung<\/h2>\n<p>Versuche 2-3 S\u00e4tze mit jeweils 8-12 Wiederholungen. Pause ca. 2 Minuten.<\/p>\n<h2>Wirkung<\/h2>\n<figure style=\"width: 250px\" class=\"wp-caption alignright\"><a href=\"\/img\/cms\/Muskulatur\/Trapezius-Rhomboideus-hinterer-Delta.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"\/img\/cms\/Muskulatur\/Trapezius-Rhomboideus-hinterer-Delta-small.jpg\" alt=\"Deltas, Triceps, Pectoralis\" width=\"250\" height=\"250\" \/><\/a><figcaption class=\"wp-caption-text\">Trapezius, Rhomboideus major und minor, hintere Deltas<\/figcaption><\/figure>\n<p>Diese \u00dcbung trainiert vor allem den hinteren Teil der Schultermuskulatur (<a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_deltoideus\" target=\"_blank\">Deltas<\/a>) und den unteren Teil des <a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_trapezius\" target=\"_blank\">Trapezius<\/a>. Bei beiden Muskeln handelt es sich um eher wenig beanspruchte Muskeln beim Klettern. Bei Schulterz\u00fcgen wird zumindest der hintere Delta belastet. Davon abgesehen ist die \u00dcbung eher eine Antagonisten\u00fcbung.<\/p>\n<div class=\"gimmekraft\">\n<table class=\"legende_table\">\n<tbody>\n<tr>\n<td>Diese und andere \u00dcbungen gibt es auch in dem Buch <a href=\"https:\/\/www.target10a.com\/de\/literatur-zum-klettertraining\/302-gimme-kraft.html\" target=\"_blank\">Gimme Kraft!<\/a><\/td>\n<td><a href=\"https:\/\/www.target10a.com\/de\/literatur-zum-klettertraining\/302-gimme-kraft.html\" target=\"_blank\"><img decoding=\"async\" class=\"first alignnone\" src=\"https:\/\/i0.wp.com\/www.target10a.com\/magazin\/wp-content\/uploads\/2015\/09\/GK-logo.jpg?w=800&#038;ssl=1\" alt=\"Gimme Kraft!\" data-recalc-dims=\"1\" \/><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>F\u00fcr diese \u00dcbung stellst du dich in K\u00f6rperr\u00fccklage gestreckt hin und h\u00e4lst mit langen Armen die Griffe des Slingtrainers in<\/p>\n","protected":false},"author":1,"featured_media":1090,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":[]},"categories":[40,74],"tags":[36],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.target10a.com\/magazin\/wp-content\/uploads\/2015\/07\/Slingtrainer-Butterfly-Reverse-800x445.jpg?fit=1600%2C890&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6GLnl-hz","_links":{"self":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/1089"}],"collection":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/comments?post=1089"}],"version-history":[{"count":11,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/1089\/revisions"}],"predecessor-version":[{"id":3618,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/1089\/revisions\/3618"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media\/1090"}],"wp:attachment":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media?parent=1089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/categories?post=1089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/tags?post=1089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}