{"id":989,"date":"2015-07-10T11:57:54","date_gmt":"2015-07-10T09:57:54","guid":{"rendered":"http:\/\/192.168.220.113\/wordpress\/?p=989"},"modified":"2017-01-23T11:11:33","modified_gmt":"2017-01-23T10:11:33","slug":"boden-push-up-rotations","status":"publish","type":"post","link":"https:\/\/www.target10a.com\/magazin\/2015\/07\/10\/boden-push-up-rotations\/","title":{"rendered":"Boden &#8211; Push Up Rotations"},"content":{"rendered":"<p>Die Ausgangsposition f\u00fcr diese \u00dcbung ist die Liegest\u00fctzposition. Von dort hebst du eine Hand vom Boden und rotierst mit dem K\u00f6rper, so dass diese Hand getreckt zum Himmel zeigt. Ohne zu pausieren, rotierst du langsam weiter und f\u00e4ngst dich mit der Hand im St\u00fctz r\u00fccklings ab. Dann l\u00f6ste du die andere Hand und rotierst in die gleiche Richtung weiter, bis du wieder in der Liegest\u00fctztposition bist. Das war eine Wiederholung.<\/p>\n<p>Nun kannst du weitere Wiederholungen anh\u00e4ngen, indem du einfach ein paar mal die gleiche Richtung weiter rotierst. Oder du rotierst an dieser Stelle in die andere Richtung zur\u00fcck und machst die Wiederholungen sozusagen hin und her.<\/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\/Koordinativ.png\" alt=\"Koordinativ\" width=\"200\" \/><\/th>\n<th><img decoding=\"async\" src=\"\/img\/cms\/Legende\/Koerperspannung.png\" alt=\"Koerperspannung\" width=\"200\" \/><\/th>\n<th><img decoding=\"async\" src=\"\/img\/cms\/Legende\/5_Star_Rating_Dark-2-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>Koordinativ<\/td>\n<td>K\u00f6rperspannung<\/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\/Boden\/Boden-Push-Up-Rotations-1.jpg\"><img decoding=\"async\" class=\"first\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Up-Rotations-1.jpg\" alt=\"Push Up Rotations am Boden - Schritt 1\" width=\"380\" align=\"left\" \/><\/a><a href=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Up-Rotations-2.jpg\"><img decoding=\"async\" class=\"second\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Up-Rotations-2.jpg\" alt=\"Push Up Rotations am Boden - Schritt 2\" width=\"380\" align=\"left\" \/><\/a><a href=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Up-Rotations-3.jpg\"><img decoding=\"async\" class=\"third\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Up-Rotations-3.jpg\" alt=\"Push Up Rotations am Boden - Schritt 3\" width=\"380\" align=\"left\" \/><\/a><a href=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Up-Rotations-4.jpg\"><img decoding=\"async\" class=\"fourth\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Up-Rotations-4.jpg\" alt=\"Push Up Rotations am Boden - Schritt 4\" 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 2-4 S\u00e4tze mit jeweils 3-5 Wiederholungen. Pause ca. 2 Minuten.<\/p>\n<h2>Wirkung<\/h2>\n<p>Diese \u00dcbung trainiert die Koordination und die K\u00f6rperspannung. Zudem wird die Beugemuskulatur der Finger und die Schulter- und Brustmuskulatur gedehnt.<\/p>\n<p>Obwohl die \u00dcbung relativ leicht ist, wird man zu Beginn etwas Probleme haben, dass Ganze koordinativ auf die Reihe zu bringen. Von daher sollten auch Fortgeschrittene und Profis die \u00dcbung alle paar Monate mal machen, um diese \u00dcbung dauerhaft zu beherrschen!<\/p>\n<h2>Video<\/h2>\n<div class=\"jetpack-video-wrapper\"><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\/Bu_3eO_7V_M?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 allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\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 data-recalc-dims=\"1\" 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!\" \/><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Die Ausgangsposition f\u00fcr diese \u00dcbung ist die Liegest\u00fctzposition. Von dort hebst du eine Hand vom Boden und rotierst mit dem<\/p>\n","protected":false},"author":1,"featured_media":990,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[39,74],"tags":[36,59,51],"class_list":["post-989","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boden","category-uebungen","tag-antagonistenuebung","tag-koordination","tag-koerperspannung"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6GLnl-fX","jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.target10a.com\/magazin\/wp-content\/uploads\/2015\/07\/Boden-Push-Up-Rotations-800x445.jpg?fit=1600%2C890&ssl=1","_links":{"self":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/989","targetHints":{"allow":["GET"]}}],"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=989"}],"version-history":[{"count":16,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/989\/revisions"}],"predecessor-version":[{"id":3384,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/989\/revisions\/3384"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media\/990"}],"wp:attachment":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media?parent=989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/categories?post=989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/tags?post=989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}