{"id":86,"date":"2012-01-09T15:05:59","date_gmt":"2012-01-09T13:05:59","guid":{"rendered":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?page_id=86"},"modified":"2016-04-13T13:58:51","modified_gmt":"2016-04-13T11:58:51","slug":"krafttraining","status":"publish","type":"page","link":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/?page_id=86","title":{"rendered":"Krafttraining"},"content":{"rendered":"

2er-Split:<\/strong><\/p>\n

Tag „1“ BBB (Brust,Bizeps,Bauch)<\/p>\n\n\n\n\n\n\n\n\n
Brust<\/td>\nBankdr\u00fccken<\/td>\n<\/tr>\n
Brust<\/td>\n\u00dcberz\u00fcge<\/td>\n<\/tr>\n
Brust<\/td>\nButterfly<\/td>\n<\/tr>\n
Bizeps<\/td>\nBizepscurl am Seil<\/td>\n<\/tr>\n
Bizeps<\/td>\nHammercurls\/Kurzhantelcurls<\/td>\n<\/tr>\n
Bauch<\/td>\nCrunches<\/td>\n<\/tr>\n
Bauch<\/td>\nReverse-Crunches<\/td>\n<\/tr>\n<\/table>\n

Tag „2“ SRT (Schulter,R\u00fccken,Trizeps)<\/p>\n\n\n\n\n\n\n\n
Schultern<\/td>\nFrontziehen am Seil<\/td>\n<\/tr>\n
Schultern<\/td>\nSeitheben am Theraband\/Kurzhanteln<\/td>\n<\/tr>\n
Schultern<\/td>\nFrontheben am Theraband\/Kurzhanteln<\/td>\n<\/tr>\n
R\u00fccken<\/td>\nLatzug<\/td>\n<\/tr>\n
R\u00fccken<\/td>\nRudern am Ger\u00e4t\/Seil<\/td>\n<\/tr>\n
Trizeps<\/td>\nTrizepsdr\u00fccken am Seil<\/td>\n<\/tr>\n<\/table>\n

Ganzk\u00f6rpertraining:<\/strong><\/p>\n\n\n\n\n\n\n\n
Brust<\/td>\nBankdr\u00fccken<\/td>\n<\/tr>\n
Schultern<\/td>\nFrontziehen am Seil<\/td>\n<\/tr>\n
R\u00fccken<\/td>\nLatzug<\/td>\n<\/tr>\n
Bizeps<\/td>\nHammercurls\/Kurzhantelcurls<\/td>\n<\/tr>\n
Trizeps<\/td>\nTrizepsdr\u00fccken am Seil<\/td>\n<\/tr>\n
Bauch<\/td>\nCrunches<\/td>\n<\/tr>\n<\/table>\n

Jeweils drei S\u00e4tze pro \u00dcbung, bei 8-12 (MA=Muskelaufbauphase) bzw. 20 Wiederholungen (KA=Kraftausdauer).<\/p>\n

Ganzk\u00f6rpertraining (Kurzversion, weniger Intensiv):<\/strong><\/p>\n\n\n\n\n\n
Brust<\/td>\nBankdr\u00fccken<\/td>\n<\/tr>\n
Schultern<\/td>\nFrontziehen am Seil<\/td>\n<\/tr>\n
R\u00fccken<\/td>\nLatzug<\/td>\n<\/tr>\n
Bauch<\/td>\nCrunches<\/td>\n<\/tr>\n<\/table>\n

Jeweils zwei bis drei S\u00e4tze pro \u00dcbung a 20 Wiederholungen (KA=Kraftausdauer).<\/p>\n

HIT (High Intensity Training)<\/strong><\/p>\n\n\n\n\n\n\n\n
Brust<\/td>\nBankdr\u00fccken<\/td>\n<\/tr>\n
Schultern<\/td>\nFrontziehen am Seil<\/td>\n<\/tr>\n
R\u00fccken<\/td>\nLatzug<\/td>\n<\/tr>\n
Bizeps<\/td>\nBizepscurls am Seil<\/td>\n<\/tr>\n
Trizeps<\/td>\nTrizepsdr\u00fccken am Seil<\/td>\n<\/tr>\n
Bauch<\/td>\nCrunches am Seil<\/td>\n<\/tr>\n<\/table>\n

Jeweils 6-10 Wiederholungen nach der 7-Sekunden-Regel (3 Sek. Kontraktion, 1 Sek. Halten, 3 Sek. herablassen), max. 2 S\u00e4tze.<\/p>\n

Zirkeltraining:<\/strong><\/p>\n\n\n\n\n\n\n\n
Brust (Trizeps, vordere Schulter)<\/td>\nBankdr\u00fccken<\/td>\n<\/tr>\n
Bizeps<\/td>\nBizepscurls am Seil<\/td>\n<\/tr>\n
Bauch<\/td>\nCrunches am Seil<\/td>\n<\/tr>\n
Schultern (Bizeps)<\/td>\nFrontziehen am Seil<\/td>\n<\/tr>\n
Trizeps<\/td>\nTrizepsdr\u00fccken am Seil<\/td>\n<\/tr>\n
R\u00fccken (Bizeps, hintere Schulter)<\/td>\nLatzug<\/td>\n<\/tr>\n<\/table>\n

Alle \u00dcbungen (jeweils nur ein Satz) werden mit kurzer Pause (30 Sek.) nacheinander ausgef\u00fchrt. Der erste Satz dient zum Aufw\u00e4rmen. Die Trainingsdauer betr\u00e4gt ca. 30 min.trtr<\/p>\n","protected":false},"excerpt":{"rendered":"

2er-Split: Tag „1“ BBB (Brust,Bizeps,Bauch) Brust Bankdr\u00fccken Brust \u00dcberz\u00fcge Brust Butterfly Bizeps Bizepscurl am Seil Bizeps Hammercurls\/Kurzhantelcurls Bauch Crunches Bauch Reverse-Crunches Tag „2“ SRT (Schulter,R\u00fccken,Trizeps) Schultern Frontziehen am Seil Schultern Seitheben am Theraband\/Kurzhanteln Schultern Frontheben am Theraband\/Kurzhanteln R\u00fccken Latzug R\u00fccken Rudern am Ger\u00e4t\/Seil Trizeps Trizepsdr\u00fccken am Seil Ganzk\u00f6rpertraining: Brust Bankdr\u00fccken Schultern Frontziehen am Seil R\u00fccken … \u201eKrafttraining\u201c<\/span> weiterlesen<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":981,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":[],"_links":{"self":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/86"}],"collection":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=86"}],"version-history":[{"count":24,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/86\/revisions"}],"predecessor-version":[{"id":986,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/86\/revisions\/986"}],"up":[{"embeddable":true,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/981"}],"wp:attachment":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=86"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}