{"id":1691,"date":"2015-09-20T16:34:35","date_gmt":"2015-09-20T14:34:35","guid":{"rendered":"http:\/\/www.target10a.com\/magazin\/?p=1691"},"modified":"2017-01-23T11:27:32","modified_gmt":"2017-01-23T10:27:32","slug":"pegboard-up-and-down","status":"publish","type":"post","link":"https:\/\/www.target10a.com\/magazin\/2015\/09\/20\/pegboard-up-and-down\/","title":{"rendered":"Pegboard &#8211; Up and Down"},"content":{"rendered":"<p>Das Up and Down am Pegboard ist wohl die \u00dcbung, die jeder intuitiv zuerst an diesem Trainingsger\u00e4t macht. Es ist aber nicht die beste \u00dcbung am Steckbrett. Bei diesem Klassiker steckst du st\u00e4ndig einen Griff \u00fcber den anderen, bis du oben am Board angekommen bist. Optional kannst du dann die Reihe wieder nach unten stecken. Um die \u00dcbung deutlich schwieriger zu machen, steckst du immer zwei L\u00f6cher h\u00f6her als der letzte Griff.<\/p>\n<div class=\"legende\">\n<table class=\"legende_table\">\n<tbody>\n<tr>\n<th><img decoding=\"async\" src=\"\/img\/cms\/Legende\/Maximalkraft.png\" alt=\"Maximalkraft\" width=\"200\" \/><\/th>\n<th><img decoding=\"async\" src=\"\/img\/cms\/Legende\/5_Star_Rating_Dark-3-Stars.png\" alt=\"Wirksamkeit auf Klettern\" width=\"200\" \/><\/th>\n<th colspan=\"2\"><img decoding=\"async\" src=\"\/img\/cms\/Legende\/Schwierigkeitsskala-3.png\" alt=\"Schwierigkeit\" width=\"200\" \/><\/th>\n<\/tr>\n<tr>\n<td>Maximalkraft<\/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<section class=\"section_excercise\">\n<article class=\"articel_excercise\"><img decoding=\"async\" class=\"first\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-1.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"second\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-2.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"third\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-3.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"fourth\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-4.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"third\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-5.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"fourth\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-6.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"third\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-7.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"fourth\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-8.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"third\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-9.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><img decoding=\"async\" class=\"fourth\" src=\"\/img\/cms\/Artikel\/Pegboard\/Pegboard-Up-and-Down-10.jpg\" alt=\"\" width=\"380\" align=\"left\" \/><\/article>\n<\/section>\n<p><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 2-4 S\u00e4tze mit ca. 2 Minuten Pause.<\/p>\n<h2>Wirkung<\/h2>\n<p>Diese \u00dcbung trainiert die Blockierkraft der Arme. Beanspruchte Muskeln sind im Wesentlichen:<\/p>\n<ul>\n<li><a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_latissimus_dorsi\" target=\"_blank\">Latissimus<\/a><\/li>\n<li><a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_teres_major\" target=\"_blank\">Rundmuskel<\/a><\/li>\n<li><a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_brachialis\" target=\"_blank\">Brachialis<\/a><\/li>\n<li><a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_brachioradialis\" target=\"_blank\">Brachioradialis<\/a><\/li>\n<\/ul>\n<p>Den Bizeps habe ich in dieser Aufz\u00e4hlung bewusst weggelassen, da durch die &#8222;neutrale Handposition&#8220; die Beanspruchung mehr auf dem Brachialis und dem Brachioradialis liegt, als auf dem Bizeps.<\/p>\n<h2>Video<\/h2>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/5zeMuxtLlbU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=de-DE&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span><\/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>Das Up and Down am Pegboard ist wohl die \u00dcbung, die jeder intuitiv zuerst an diesem Trainingsger\u00e4t macht. Es ist<\/p>\n","protected":false},"author":1,"featured_media":1692,"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":true,"jetpack_social_options":[]},"categories":[45,74],"tags":[56,22],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.target10a.com\/magazin\/wp-content\/uploads\/2015\/09\/Pegboard-Up-and-Down-800x445.jpg?fit=1600%2C890&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6GLnl-rh","_links":{"self":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/1691"}],"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=1691"}],"version-history":[{"count":15,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/1691\/revisions"}],"predecessor-version":[{"id":3301,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/1691\/revisions\/3301"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media\/1692"}],"wp:attachment":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media?parent=1691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/categories?post=1691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/tags?post=1691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}