{"id":998,"date":"2015-07-10T12:48:25","date_gmt":"2015-07-10T10:48:25","guid":{"rendered":"http:\/\/192.168.220.113\/wordpress\/?p=998"},"modified":"2021-10-23T10:48:58","modified_gmt":"2021-10-23T08:48:58","slug":"boden-push-ups","status":"publish","type":"post","link":"https:\/\/www.target10a.com\/magazin\/2015\/07\/10\/boden-push-ups\/","title":{"rendered":"Boden &#8211; Push Ups \/ Liegest\u00fctzen"},"content":{"rendered":"<p>Der Vollst\u00e4ndigkeit halber seinen hier auch simple Liegest\u00fctze erw\u00e4hnt. Die Durchf\u00fchrung d\u00fcrfte jedem bekannt sein. Achte dennoch auf eine gute K\u00f6rperspannung und vollem Bewegungsumfang.<\/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\/Koerperspannung.png\" alt=\"K\u00f6rperspannung\" 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-1.png\" alt=\"Schwierigkeit\" width=\"200\" \/><\/th>\n<\/tr>\n<tr>\n<td>Antagonisten<\/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-Ups-1.jpg\"><img decoding=\"async\" class=\"first\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Ups-1.jpg\" alt=\"Push Ups am Boden - Schritt 1\" width=\"380\" align=\"left\" \/><\/a><a href=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Ups-2.jpg\"><img decoding=\"async\" class=\"second\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Ups-2.jpg\" alt=\"Push Ups am Boden - Schritt 2\" width=\"380\" align=\"left\" \/><\/a><a href=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Ups-3.jpg\"><img decoding=\"async\" class=\"third\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Ups-3.jpg\" alt=\"Push Ups am Boden - Schritt 3\" width=\"380\" align=\"left\" \/><\/a><a href=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Ups-4.jpg\"><img decoding=\"async\" class=\"fourth\" src=\"\/img\/cms\/Artikel\/Boden\/Boden-Push-Ups-4.jpg\" alt=\"Push Ups 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 15-30 Wiederholungen. Pause ca. 2 Minuten.<br \/>\nVariationen:<\/p>\n<ul>\n<li>F\u00fc\u00dfe hochlegen<\/li>\n<li>kurzes Halten (1-3 Sekunden) in der unteren Position<\/li>\n<li>H\u00e4nde zusammen klatschen in der oberen Position (Explosivkraft)<\/li>\n<li>Zusatzgewicht (Trainingspartner) auf dem R\u00fccken<\/li>\n<\/ul>\n<h2>Wirkung<\/h2>\n<p>Diese \u00dcbung trainiert die Armstrecker (<a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_triceps_brachii\" target=\"_blank\" rel=\"noopener\">Trizeps<\/a>) und die Brustmuskulatur (<a href=\"https:\/\/de.wikipedia.org\/wiki\/Musculus_pectoralis_major\" target=\"_blank\" rel=\"noopener\">Pectorialis<\/a>). Beides sind Muskeln, die man beim Klettern kaum braucht. Daher handelt es sich bei Liegest\u00fctzen auf das Klettern bezogen um eine Antagonisten\u00fcbung. Bei sauberer Ausf\u00fchrung wird auch die K\u00f6rperspannung mit trainiert.<\/p>\n<h3>Video<\/h3>\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\/kbf_Hnh_ILY?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","protected":false},"excerpt":{"rendered":"<p>Der Vollst\u00e4ndigkeit halber seinen hier auch simple Liegest\u00fctze erw\u00e4hnt. Die Durchf\u00fchrung d\u00fcrfte jedem bekannt sein. Achte dennoch auf eine gute<\/p>\n","protected":false},"author":1,"featured_media":999,"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":[39,74],"tags":[36,51],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.target10a.com\/magazin\/wp-content\/uploads\/2015\/07\/Boden-Push-Ups-800x445.jpg?fit=800%2C445&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6GLnl-g6","_links":{"self":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/998"}],"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=998"}],"version-history":[{"count":7,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/998\/revisions"}],"predecessor-version":[{"id":5471,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/posts\/998\/revisions\/5471"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media\/999"}],"wp:attachment":[{"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/media?parent=998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/categories?post=998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.target10a.com\/magazin\/wp-json\/wp\/v2\/tags?post=998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}