[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:layout:de":3,"nav:packages:de":10,"footer-packages-v1":30,"blog-post:de:planks-warum-diese-einfache-ubung-zu-den-effektivsten-core-trainings-uberhaupt-gehort":251},{"data":4},{"campaign_alert":5,"campaign_text":6,"campaign_progress":7,"campaign_end_date":8,"popup_activated":7,"popup_url":9},"1","\u003Cdiv style=\"text-align: center; padding: 8px; font-weight: 600; font-size: 1.15rem; color: white;\">\r\n    Black Week Special! Genießen Sie \u003Cspan style=\"color: #ff6347;\">25% Rabatt\u003C\u002Fspan> auf alle Pakete mit dem Code \u003Cspan style=\"background-color: #bbf7d0; color: #16a34a; padding: 2px 6px; border-radius: 4px;\">BLACK\u003C\u002Fspan>\r\n\u003C\u002Fdiv>","0","2025-12-01 23:59:59","\u003Cimg src=\"\u002Fimages\u002Fpackages\u002Ffullpackage.webp\"\u002F>",[11,16,21,26],{"id":12,"title":13,"slug":14,"type":15},1,"All-in-One Fitness- & Ernährungsprogramm: Deine komplette Körpertransformation","all-in-one-fitness-ernahrungsprogramm-deine-komplette-korpertransformation","full",{"id":17,"title":18,"slug":19,"type":20},2,"Individuelles Ernährungsprogramm: Dein Plan für eine bessere Form","individuelles-ernahrungsprogramm-dein-plan-fur-eine-bessere-form","nutrition",{"id":22,"title":23,"slug":24,"type":25},3,"Individuelles Trainingsprogramm: Dein Plan für Kraft, Form und Fortschritt","individuelles-trainingsprogramm-dein-plan-fur-kraft-form-und-fortschritt","training",{"id":27,"title":28,"slug":29,"type":25},5,"Trainingsprogramm für zu Hause: Dein Weg zu einem fitteren Körper","trainingsprogramm-fur-zu-hause-dein-weg-zu-einem-fitteren-korper",[31,94,149,198],{"id":12,"uuid":32,"title":33,"titles":34,"slug":46,"slugs":47,"picture":59,"description":60,"keyDescriptions":74,"listPrice":87,"discountedPrice":92,"extensionDiscount":93,"type":15},"7f02e60d-ce4b-4d84-b13a-9f1bef8c8684","All-in-One Fitness & Nutrition Program: Your Complete Body Transformation",{"de":13,"en":33,"tr":35,"fr":36,"es":37,"pt":38,"it":39,"ar":40,"hi":41,"ur":42,"ru":43,"ja":44,"zh":45},"Her Şey Dahil Antrenman & Beslenme Programı: Tam Vücut Dönüşümünüz","Programme Fitness & Nutrition Tout-en-Un : Votre Transformation Physique Complète","Programa Todo en Uno de Fitness y Nutrición: Tu Transformación Física Completa","Programa Completo de Fitness e Nutrição: A Sua Transformação Corporal Completa","Programma Fitness e Nutrizione Tutto in Uno: La Tua Trasformazione Fisica Completa","برنامج شامل للياقة والتغذية: تحوّل جسمك بالكامل","ऑल-इन-वन फिटनेस और न्यूट्रिशन प्रोग्राम: आपका पूरा बॉडी ट्रांसफॉर्मेशन","آل اِن وَن فٹنس اور نیوٹریشن پروگرام: آپ کی مکمل باڈی ٹرانسفارمیشن","Фитнес и питание всё в одном: полная трансформация тела","オールインワン・フィットネス＆栄養プログラム：理想の身体へ導く完全ボディメイク","一站式健身与营养计划：全面打造理想身材","all-in-one-fitness-nutrition-program-your-complete-body-transformation",{"de":14,"en":46,"tr":48,"fr":49,"es":50,"pt":51,"it":52,"ar":53,"hi":54,"ur":55,"ru":56,"ja":57,"zh":58},"her-sey-dahil-antrenman-beslenme-programi-tam-vucut-donusumunuz","programme-fitness-nutrition-tout-en-un-votre-transformation-physique-complete","programa-todo-en-uno-de-fitness-y-nutricion-tu-transformacion-fisica-completa","programa-completo-de-fitness-e-nutricao-a-sua-transformacao-corporal-completa","programma-fitness-e-nutrizione-tutto-in-uno-la-tua-trasformazione-fisica-completa","barnamaj-shamil-lil-liyaqa-wat-taghziya-tahawul-jismik-bil-kamil","all-in-one-fitnes-aur-nutrition-program-aapka-pura-body-transformation","all-in-one-fitnes-aur-nutrition-program-aap-ki-mukammal-body-transformation","fitnes-i-pitanie-vse-v-odnom-polnaya-transformatsiya-tela","ooruinwan-fittonesu-eiyou-programmu-risou-no-karada-e-michibiku-kanzen-bodimeiku","yizhanshi-jianshen-yingyang-jihua-quanmian-dazao-lixiang-shencai","\u002Fimages\u002Fpackages\u002Ffullpackage.webp",[61,62,63,64,65,66,67,68,69,70,71,72,73],"A personalized gym workout program based on your body type, lifestyle, and goals.","Calculated for optimal sets, exercises, repetitions, and rest periods to boost your endurance and strength.","Developed for the best abdominal results.","The most effective cardio exercises added to your program based on your goals.","Guidance on supplement use, combinations, and timing.","Personalized nutrition to support muscle gain and fat loss.","Monthly updates based on progress photos to bring you closer to your goal.","Monthly check-ins for progress tracking.","Daily required intake of calories, proteins, carbs, and fats, customized for you.","Immediate answers to your questions throughout the program. Standard membership includes 8 questions per month, VIP includes 24.","Access to your personalized workout program via video.","Menus prepared based on your current body stats to achieve the best results towards your goals.","Easily submit questions through a mobile-compatible panel system.",[75,76,77,78,79,80,81,82,83,84,85,86],"Full Package","Personalized gym workout plans","Video-supported exercises for correct execution","Custom nutrition plans to support muscle gain and fat loss","Monthly updates based on progress photos","Effective cardio and ab workout programs","Free supplement advice","Weekly Q&A sessions with trainers","Alternative food suggestions for dietary preferences","Monthly status analyses for optimization","Gender-specific plans for men and women","Customized Program with Monthly Plans",{"1":88,"3":89,"6":90,"12":91},34.95,87.38,157.28,279.6,"",15,{"id":17,"uuid":95,"title":96,"titles":97,"slug":109,"slugs":110,"picture":122,"description":123,"keyDescriptions":134,"listPrice":144,"discountedPrice":92,"extensionDiscount":93,"type":20},"4d97fabb-4f22-4943-be16-c33146eab24d","Personalized Nutrition Program: Your Plan for a Better Shape",{"de":18,"en":96,"tr":98,"fr":99,"es":100,"pt":101,"it":102,"ar":103,"hi":104,"ur":105,"ru":106,"ja":107,"zh":108},"Kişiye Özel Beslenme Programı: Hedefinize Uygun Sağlıklı Plan","Programme de Nutrition Personnalisé : Votre Plan pour une Meilleure Silhouette","Programa de Nutrición Personalizado: Tu Plan para una Mejor Figura","Programa de Nutrição Personalizado: O Seu Plano para uma Melhor Forma","Programma Nutrizionale Personalizzato: Il Tuo Piano per una Forma Migliore","برنامج تغذية مخصص: خطتك لجسم أكثر تناسقًا","पर्सनलाइज्ड न्यूट्रिशन प्रोग्राम: बेहतर बॉडी शेप के लिए आपका प्लान","پرسنلائزڈ نیوٹریشن پروگرام: بہتر جسمانی شکل کے لیے آپ کا پلان","Персональная программа питания: ваш план для лучшей формы","パーソナル栄養プログラム：理想のボディラインへ導くあなた専用プラン","个性化营养计划：打造更理想的身材线条","personalized-nutrition-program-your-plan-for-a-better-shape",{"de":19,"en":109,"tr":111,"fr":112,"es":113,"pt":114,"it":115,"ar":116,"hi":117,"ur":118,"ru":119,"ja":120,"zh":121},"kisiye-ozel-beslenme-programi-hedefinize-uygun-saglikli-plan","programme-de-nutrition-personnalise-votre-plan-pour-une-meilleure-silhouette","programa-de-nutricion-personalizado-tu-plan-para-una-mejor-figura","programa-de-nutricao-personalizado-o-seu-plano-para-uma-melhor-forma","programma-nutrizionale-personalizzato-il-tuo-piano-per-una-forma-migliore","barnamaj-taghziya-mukhasas-khitatuk-lijism-akthar-tanasuqan","personalized-nutrition-program-behtar-body-shape-ke-liye-aapka-plan","personalized-nutrition-program-behtar-jismani-shakl-ke-liye-aap-ka-plan","personalnaya-programma-pitaniya-vash-plan-dlya-luchshey-formy","paasonaru-eiyou-puroguramu-risou-no-bodirain-e-michibiku-anata-senyo-puran","gexinghua-yingyang-jihua-dazao-geng-lixiang-de-shencai-xiantiao","\u002Fimages\u002Fpackages\u002Fnutrition.webp",[124,125,126,127,128,129,130,131,132,133],"Customized to your body type, lifestyle, and goals.","Special nutrition plans to support muscle gain and fat loss.","Daily calculation of calories, proteins, carbs, and fats for optimal results.","Menu creation based on your body statistics to achieve your goals.","Adjustments based on your preferences and intolerances.","Monthly adjustments based on your progress photos for continuous improvement.","Free recommendations for the optimal use of supplements.","Weekly question and answer sessions with experts.","Personalized guidance to help you achieve your goals.","Access all content anytime, anywhere.",[135,136,137,138,139,140,141,142,143,85,86],"Detailed nutrition plans tailored to your body type and lifestyle","Personalized programs to support muscle gain and fat loss","Daily calculation of calories, proteins, carbs, and fats for optimal results","Monthly updates based on your progress photos","Macronutrient analysis to create optimal menus","Alternative food suggestions based on your preferences and intolerances","Free advice on the use and combination of supplements","Weekly Q&A sessions with professional trainers","Regular progress tracking and analysis",{"1":145,"3":146,"6":147,"12":148},19.95,49.88,89.77,159.6,{"id":22,"uuid":150,"title":151,"titles":152,"slug":164,"slugs":165,"picture":177,"description":178,"keyDescriptions":188,"listPrice":197,"discountedPrice":92,"extensionDiscount":93,"type":25},"c577b529-7db6-46d6-afab-b3f832644725","Personalized Training Program: Your Plan for Strength, Shape & Progress",{"de":23,"en":151,"tr":153,"fr":154,"es":155,"pt":156,"it":157,"ar":158,"hi":159,"ur":160,"ru":161,"ja":162,"zh":163},"Kişiye Özel Antrenman Programı: Daha Güçlü ve Fit Bir Vücut","Programme d’Entraînement Personnalisé : Votre Plan pour Force, Forme et Progrès","Programa de Entrenamiento Personalizado: Tu Plan para Fuerza, Forma y Progreso","Programa de Treino Personalizado: O Seu Plano para Força, Forma e Evolução","Programma di Allenamento Personalizzato: Il Tuo Piano per Forza, Forma e Progressi","برنامج تدريب مخصص: خطتك للقوة واللياقة والتطور","पर्सनलाइज्ड ट्रेनिंग प्रोग्राम: ताकत, फिटनेस और प्रगति के लिए आपका प्लान","پرسنلائزڈ ٹریننگ پروگرام: طاقت، فٹنس اور ترقی کے لیے آپ کا پلان","Персональная программа тренировок: ваш план для силы, формы и прогресса","パーソナルトレーニングプログラム：筋力・ボディメイク・成長のためのあなた専用プラン","个性化训练计划：提升力量、体型与进步的专属方案","personalized-training-program-your-plan-for-strength-shape-and-progress",{"de":24,"en":164,"tr":166,"fr":167,"es":168,"pt":169,"it":170,"ar":171,"hi":172,"ur":173,"ru":174,"ja":175,"zh":176},"kisiye-ozel-antrenman-programi-daha-guclu-ve-fit-bir-vucut","programme-dentrainement-personnalise-votre-plan-pour-force-forme-et-progres","programa-de-entrenamiento-personalizado-tu-plan-para-fuerza-forma-y-progreso","programa-de-treino-personalizado-o-seu-plano-para-forca-forma-e-evolucao","programma-di-allenamento-personalizzato-il-tuo-piano-per-forza-forma-e-progressi","barnamaj-tadrib-mukhasas-khitatuk-lil-quwa-wal-liyaqa-wal-tatawur","personalized-training-program-taqat-fitness-aur-pragati-ke-liye-aapka-plan","personalized-training-program-taqat-fitness-aur-taraqqi-ke-liye-aap-ka-plan","personalnaya-programma-trenirovok-vash-plan-dlya-sily-formy-i-progressa","paasonaru-toreeningu-puroguramu-kinryoku-bodimeiku-seicho-no-tame-no-anata-senyo-puran","gexinghua-xunlian-jihua-tisheng-liliang-tixing-yu-jinbu-de-zhuanshu-fangan","\u002Fimages\u002Fpackages\u002Fworkout.webp",[179,180,181,182,183,184,185,186,187],"A personalized training plan tailored to your body type, lifestyle, and goals.","Adjusting training frequency and intensity based on your needs.","Specially developed abdominal exercises for maximum results.","Effective cardio exercises tailored to your goals.","Advice on the optimal use of supplements.","Access to video-supported exercise programs for correct technique.","Weekly question-and-answer sessions with experts.","Regular updates based on your progress photos & details.","Easy access to all content.",[189,190,191,192,193,142,194,195,196,85,86],"Personalized workout plans for maximum performance","Video-supported exercises for correct execution and better results","Monthly plan updates based on your progress photos","Effective cardio and ab workout programs tailored to your goals","Free advice on the optimal use of supplements","Adjustable training frequency based on your schedule","Motivating progress tracking and analysis","Comprehensive monthly status analyses for continuous optimization",{"1":145,"3":146,"6":147,"12":148},{"id":27,"uuid":199,"title":200,"titles":201,"slug":213,"slugs":214,"picture":226,"description":227,"keyDescriptions":240,"listPrice":250,"discountedPrice":92,"extensionDiscount":93,"type":25},"14955e78-ebd2-4f6b-baad-dd32dd41fb79","Home Training Program: Build a Fitter Body",{"de":28,"en":200,"tr":202,"fr":203,"es":204,"pt":205,"it":206,"ar":207,"hi":208,"ur":209,"ru":210,"ja":211,"zh":212},"Evde Antrenman Programı: Daha Fit Bir Vücut","Programme d’Entraînement à Domicile : Un Corps Plus Fit","Programa de Entrenamiento en Casa: Consigue un Cuerpo Más Fit","Programa de Treino em Casa: Conquiste um Corpo Mais Fit","Programma di Allenamento a Casa: Ottieni un Corpo Più Fit","برنامج تدريب منزلي: جسم أكثر لياقة","होम ट्रेनिंग प्रोग्राम: ज्यादा फिट बॉडी के लिए","ہوم ٹریننگ پروگرام: زیادہ فٹ جسم کے لیے","Домашняя программа тренировок: тело в лучшей форме","自宅トレーニングプログラム：より引き締まった身体へ","居家训练计划：打造更紧致有型的身材","home-training-program-build-a-fitter-body",{"de":29,"en":213,"tr":215,"fr":216,"es":217,"pt":218,"it":219,"ar":220,"hi":221,"ur":222,"ru":223,"ja":224,"zh":225},"evde-antrenman-programi-daha-fit-bir-vucut","programme-dentrainement-a-domicile-un-corps-plus-fit","programa-de-entrenamiento-en-casa-consigue-un-cuerpo-mas-fit","programa-de-treino-em-casa-conquiste-um-corpo-mais-fit","programma-di-allenamento-a-casa-ottieni-un-corpo-piu-fit","barnamaj-tadrib-manzili-jism-akthar-liyaqa","home-training-program-jyada-fit-body-ke-liye","home-training-program-zyada-fit-jism-ke-liye","domashnyaya-programma-trenirovok-telo-v-luchshey-forme","jitaku-toreeningu-puroguramu-yori-hikishimatta-karada-e","jujia-xunlian-jihua-dazao-geng-jinzhi-youxing-de-shencai","\u002Fimages\u002Fpackages\u002Fhome-workout.webp",[228,229,230,231,232,233,234,235,236,237,238,239],"A 12-week individualized training program tailored to your daily routine and goals. It takes into account your body shape, fat percentage, and personal preferences.","Specially designed movement options for all muscle groups that can be performed at home, supported on phone, tablet, and computer.","Training options with available equipment such as dumbbells, resistance bands, or just body weight.","Customized, video-supported training plans that help you perform each exercise correctly.","Includes effective cardio exercises for optimal results, tailored to your body.","Video-supported exercises for correct technique execution.","Adjust the training frequency per week according to your preferences.","ffective abdominal exercises for maximum results post-workout.","Free advice on the use and combination of supplements.","Personalized training techniques based on your health and desired body type.","Weekly question rounds with professional answers – 2 questions per week for standard members, 6 for VIPs.","Mobile and desktop access for easy access to all content.",[241,242,243,244,245,246,247,248,249,85,86],"Personalized plans tailored to your goals","Includes video support for correct exercise execution","Flexible workout options – with or without equipment","Professional trainer support","Supplementary cardio program for maximum results","Weekly Q&A sessions","Supplement advice included","Detailed exercise tutorials","Mobile and desktop access to all content",{"1":145,"3":146,"6":147,"12":148},{"blog":252,"blogs":278},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":22,"category":260,"slugs":262,"date":273},796,"planks-warum-diese-einfache-ubung-zu-den-effektivsten-core-trainings-uberhaupt-gehort","Planks – Warum diese einfache Übung zu den effektivsten Core-Trainings überhaupt gehört","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5b8a29051a630f467edefb45eb19109ac1802d6c.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5b8a29051a630f467edefb45eb19109ac1802d6c.webp","\u003Cp>Wer an Bauchtraining denkt, hat oft Sit-ups oder Crunches vor Augen. Doch eine Übung hat sich in den letzten Jahren als echter Klassiker etabliert: der Plank, auch Unterarmstütz genannt. Obwohl die Bewegung auf den ersten Blick simpel aussieht, beansprucht sie nahezu den gesamten Körper und gehört zu den effektivsten Übungen für Stabilität, Haltung und funktionelle Kraft.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Egal, ob Anfänger, Hobbysportler oder Leistungssportler – richtig ausgeführte Planks können einen wichtigen Beitrag zur allgemeinen Fitness leisten und die Grundlage für bessere Leistungen in vielen anderen Übungen schaffen.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F1bb44b31-630b-4a51-8941-b3d43557d9f7.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Was ist ein Plank eigentlich?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Beim klassischen Plank stützt du dich auf Unterarme und Zehenspitzen ab und hältst den Körper in einer geraden Linie. Anders als bei dynamischen Übungen findet kaum Bewegung statt. Stattdessen arbeiten die Muskeln isometrisch – sie erzeugen Spannung, ohne ihre Länge wesentlich zu verändern.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Dadurch werden insbesondere die tief liegenden Rumpfmuskeln aktiviert, die für Stabilität und Kraftübertragung verantwortlich sind.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F9d02fda6-e424-413d-8075-47310658ef51.webp\" alt=\"plank\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Welche Muskeln werden trainiert?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Planks sind eine Ganzkörperübung. Besonders stark beansprucht werden:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>Muskelgruppe\u003C\u002Fth>\u003Cth>Funktion beim Plank\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>Gerader Bauchmuskel\u003C\u002Ftd>\u003Ctd>Stabilisiert den Rumpf\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Tiefe Bauchmuskulatur (Transversus abdominis)\u003C\u002Ftd>\u003Ctd>Erhöht die Rumpfstabilität\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Schräge Bauchmuskeln\u003C\u002Ftd>\u003Ctd>Verhindern seitliches Wegkippen\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Unterer Rücken\u003C\u002Ftd>\u003Ctd>Unterstützt die Wirbelsäule\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Gesäßmuskulatur\u003C\u002Ftd>\u003Ctd>Stabilisiert Hüfte und Becken\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Schultern\u003C\u002Ftd>\u003Ctd>Halten den Oberkörper in Position\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Brust und Arme\u003C\u002Ftd>\u003Ctd>Unterstützen die Haltearbeit\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Oberschenkel\u003C\u002Ftd>\u003Ctd>Sorgen für Körperspannung\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>Dadurch ist der Plank weit mehr als nur eine Übung für sichtbare Bauchmuskeln.\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Faa27aa61-d438-4220-b512-545155b1943d.webp\" alt=\"plank\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Wofür sind Planks gut?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Verbesserung der Core-Stabilität\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Der größte Vorteil von Planks liegt im Aufbau einer starken Körpermitte. Ein stabiler Core verbessert die Kraftübertragung zwischen Ober- und Unterkörper und bildet die Grundlage für nahezu jede sportliche Bewegung.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Unterstützung einer gesunden Haltung\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Wer viele Stunden sitzt, verliert häufig an Körperspannung. Durch regelmäßiges Plank-Training können die stabilisierenden Muskeln gekräftigt werden, was eine aufrechte Haltung im Alltag unterstützt.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Schutz der Wirbelsäule\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Ein kräftiger Rumpf hilft dabei, Belastungen besser zu verteilen und die Wirbelsäule bei Hebe- oder Tragebewegungen zu stabilisieren. Das kann das Verletzungsrisiko im Alltag und beim Krafttraining reduzieren.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Bessere Leistung im Krafttraining\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Bei Kniebeugen, Kreuzheben, Schulterdrücken oder Klimmzügen muss der Rumpf permanent stabilisieren. Ein trainierter Core ermöglicht häufig eine bessere Technik und effizientere Kraftübertragung.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Vorteile für viele Sportarten\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Ob Fußball, Kampfsport, Tennis, Schwimmen oder Laufen – nahezu jede Sportart profitiert von einer stabilen Körpermitte. Richtungswechsel, Rotationen und Beschleunigungen lassen sich kontrollierter ausführen.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fd043c2bd-9c0e-4ee4-8ffb-76c6e456b847.webp\" alt=\"fitness\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Helfen Planks beim Muskelaufbau?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Ja – allerdings mit Einschränkungen.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Planks verbessern vor allem die Muskelspannung und Kraftausdauer der Rumpfmuskulatur. Für maximalen Muskelaufbau der Bauchmuskeln reichen sie allein jedoch meist nicht aus. Übungen mit progressiver Belastung wie Cable Crunches oder Hanging Leg Raises bieten oft stärkere Wachstumsreize.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Planks eignen sich daher hervorragend als Ergänzung zu einem vielseitigen Core-Training.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F491c3428-5a0b-4775-949a-13a22f158e6c.webp\" alt=\"plank\" width=\"1280\" height=\"854\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>Helfen Planks gegen Rückenschmerzen?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Bei vielen Menschen kann ein gezieltes Core-Training Beschwerden im unteren Rücken vorbeugen oder reduzieren, weil die stabilisierende Muskulatur gestärkt wird. Allerdings sollten Personen mit bestehenden Schmerzen oder Verletzungen die Übung individuell anpassen und gegebenenfalls medizinischen Rat einholen.\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F459680c6-9dd1-40e5-9c55-5e0362890bbf.webp\" alt=\"back pain\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Wann sollte man Planks machen?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Es gibt mehrere sinnvolle Einsatzmöglichkeiten:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Nach dem Aufwärmen als Aktivierung der Rumpfmuskulatur.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Am Ende eines Krafttrainings als Core-Finisher.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>An trainingsfreien Tagen als kurze Stabilisationseinheit.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Im Home-Workout, wenn wenig Zeit oder kein Equipment vorhanden ist.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>Vor sehr schweren Maximalkraftversuchen sollten extrem lange oder ermüdende Plank-Sätze vermieden werden, damit die Rumpfmuskulatur nicht vorzeitig erschöpft.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F90240c40-4f43-475f-803c-52fe0ea9a513.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>Wie oft sollte man Planks trainieren?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Für die meisten Freizeitsportler reichen zwei bis vier Einheiten pro Woche aus. Qualität ist wichtiger als Dauer. Ein sauber gehaltener 30- bis 45-Sekunden-Plank bringt häufig mehr als mehrere Minuten mit schlechter Technik.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Fortgeschrittene können Variationen wie Side Planks, RKC Planks oder gewichtete Planks einsetzen.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fbf1429a8-8ad8-4eb6-a856-ef24d01f3d9e.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Typische Fehler\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Viele Menschen verschenken Potenzial durch technische Fehler:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Das Gesäß hängt durch.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Die Hüfte wird zu hoch angehoben.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Der Kopf wird überstreckt.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Die Schultern werden hochgezogen.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Die Atmung wird angehalten.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Die Bauch- und Gesäßmuskulatur wird nicht aktiv angespannt.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>Ziel ist eine gerade Linie von Kopf bis Ferse bei gleichmäßiger Atmung und maximaler Körperspannung.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F0847baa4-d492-40c0-b81e-a8f9133c274d.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Sind Planks für Anfänger geeignet?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Definitiv. Die Übung lässt sich leicht anpassen:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Plank auf den Knien.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Kürzere Haltezeiten von 10 bis 20 Sekunden.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Mehrere kurze Wiederholungen statt eines langen Satzes.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Langsame Steigerung der Haltezeit.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>So kann nahezu jeder sicher mit dem Training beginnen.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fe470ed73-c6e5-423a-8b65-296b5eb33d6c.webp\" alt=\"plank\" width=\"1280\" height=\"854\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Fazit\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Planks gehören zu den effektivsten Eigengewichtsübungen für eine starke Körpermitte. Sie verbessern die Rumpfstabilität, unterstützen eine gute Haltung, fördern die Kraftübertragung bei vielen Sportarten und ergänzen das Krafttraining sinnvoll. Zwar ersetzen sie kein vollständiges Bauchmuskeltraining, wenn maximaler Muskelaufbau das Ziel ist, doch als Basisübung für Gesundheit, Fitness und funktionelle Leistungsfähigkeit sind sie kaum wegzudenken.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Quellen\u003C\u002Fh3>\u003Ch3> \u003C\u002Fh3>\u003Cul>\u003Cli>Hibbs AE et al. \u003Ci>Optimizing Performance by Improving Core Stability and Core Strength\u003C\u002Fi>. Sports Medicine (2008).\u003C\u002Fli>\u003Cli>Reed CA et al. \u003Ci>The effects of isolated and integrated core stability training on athletic performance measures: a systematic review\u003C\u002Fi>. Sports Medicine (2012).\u003C\u002Fli>\u003Cli>Cleveland Clinic: „Why You Should Start Doing Planks“.\u003C\u002Fli>\u003Cli>GoodRx Health: „8 Proven Benefits of Planks and Which Muscles They Work“.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>","\u003Cp>Dieser Blog erklärt umfassend, was Planks sind, welche Muskeln sie trainieren, welche Vorteile sie für Haltung, Rücken, Sport und Alltag bieten, wann sie sinnvoll eingesetzt werden und warum sie in nahezu jedem Trainingsplan einen festen Platz verdienen\u003C\u002Fp>",{"name":261,"id":12},"Training",{"de":254,"en":263,"fr":264,"es":265,"pt":266,"it":267,"ar":268,"hi":269,"ur":270,"ru":271,"tr":272},"planks-why-this-simple-exercise-is-among-the-most-effective-core-workouts","planches-pourquoi-cet-exercice-simple-figure-parmi-les-entrainements-de-gainage-les-plus-efficaces","planchas-por-que-este-ejercicio-sencillo-se-encuentra-entre-los-entrenamientos-de-core-mas-efectivos","pranchas-por-que-este-exercicio-simples-esta-entre-os-treinos-de-core-mais-eficazes","plank-perche-questo-semplice-esercizio-e-tra-gli-allenamenti-per-il-core-piu-efficaci","tmaryn-alblank-lmatha-taad-hthh-altmaryn-albsyt-mn-akthr-tdrybat-algthaa-faaaly","palkasa-kaya-yaha-saral-vayayama-sabsa-parabhava-kara-varakaaauta-ma-sa-eka-ha","plynk-y-sad-orzsh-sb-s-mothr-bnyady-orzsho-my-kyo-shaml","planki-pocemu-eto-prostoe-upraznenie-otnositsia-k-samym-effektivnym-trenirovkam-dlia-kora","plankler-bu-basit-egzersizin-en-etkili-karin-antrenmanlarindan-biri-olmasinin-nedeni",{"timestamp":274,"day":275,"month":276,"year":277},"2026-06-14T07:02:46.000000Z","14","6","2026",{"mostPopular":279},[280,306,332,359,385,410,436,460,485,510,535,560,585,609,633],{"id":281,"slug":282,"title":283,"image":284,"picture":284,"thumbnail":285,"longDescription":92,"shortDescription":286,"views":287,"category":288,"slugs":289,"date":301},294,"was-ist-das-1rm-one-rep-max-und-wie-berechnet-man-es","Was ist das 1RM (One-Rep Max) und wie berechnet man es?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","\u003Cp>Möchten Sie Ihr Trainingsprogramm effektiver gestalten und Ihre Leistung maximieren? Dann sollten Sie sich mit dem Konzept des 1RM, oder One-Rep Max, vertraut machen. 1RM steht für das maximale Gewicht, das Sie bei einer bestimmten Übung genau einmal heben können, und misst den Höhepunkt Ihrer Kraft.\u003C\u002Fp>",1073,{"name":261,"id":12},{"tr":290,"de":282,"en":291,"fr":292,"es":293,"pt":294,"it":295,"ar":296,"hi":297,"ur":298,"ru":299,"ja":300,"zh":300},"1rm-one-rep-max-nedir-ve-nasil-hesaplanir","what-is-1rm-one-rep-max-and-how-to-calculate-it","quest-ce-que-le-1rm-one-rep-max-et-comment-le-calculer","que-es-el-1rm-maximo-de-una-repeticion-y-como-calcularlo","o-que-e-1rm-maximo-de-uma-repeticao-e-como-calcula-lo","cose-il-1rm-massimale-di-una-ripetizione-e-come-calcolarlo","ma-ho-1rm-alhd-alaks-ltmryn-oahd-okyf-ytm-hsabh","1rm-ekal-panaravatata-athhakatama-kaya-ha-oura-isa-kasa-ganaena-kara","1rm-ayk-ryp-zyad-s-zyad-kya-aor-as-kys-hsab-kry","cto-takoe-1rm-maksimum-na-odno-povtorenie-i-kak-ego-rasscitat","1rm",{"timestamp":302,"day":303,"month":304,"year":305},"2024-08-25T10:17:24.000000Z","25","8","2024",{"id":307,"slug":308,"title":309,"image":310,"picture":310,"thumbnail":311,"longDescription":92,"shortDescription":312,"views":313,"category":314,"slugs":315,"date":328},293,"sport-und-fitness-fur-anfanger","Sport und Fitness für Anfänger","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F76a0b944fdd3f2b763c8d6a18c1be4fc5303fc60.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F76a0b944fdd3f2b763c8d6a18c1be4fc5303fc60.webp","\u003Cp>Sport ist das Fundament eines gesunden Lebensstils und ein Neuanfang für viele. Dieser Blogbeitrag bietet Anfängern Schritt-für-Schritt-Anleitungen, Motivationsquellen und Erfolgstipps für den Einstieg in ihr Fitnessprogramm.\u003C\u002Fp>",878,{"name":261,"id":12},{"en":316,"de":308,"tr":317,"fr":318,"es":319,"pt":320,"it":321,"ar":322,"hi":323,"ur":324,"ru":325,"ja":326,"zh":327},"sports-and-fitness-for-beginners","sifirdan-spora-baslamak","sport-et-fitness-pour-les-debutants","deportes-y-fitness-para-principiantes","esportes-e-fitness-para-iniciantes","sport-e-fitness-per-principianti","alryad-oallyak-albdny-llmbtdyyn","sharaaata-karana-val-ka-le-khal-oura-fatanasa","no-amozo-k-ly-kyl-aor-fns","sport-i-fitnes-dlia-nacinaiushhix","初心者のためのスポーツとフィットネス","初学者的运动与健身",{"timestamp":329,"day":330,"month":331,"year":305},"2024-07-18T08:41:54.000000Z","18","7",{"id":333,"slug":334,"title":335,"image":336,"picture":336,"thumbnail":337,"longDescription":92,"shortDescription":338,"views":339,"category":340,"slugs":341,"date":354},368,"mit-heavy-duty-training-maximal-aufbauen-die-wissenschaft-hinter-dem-muskelaufbau-in-minimaler-zeit","Mit „Heavy Duty“-Training maximal aufbauen: Die Wissenschaft hinter dem Muskelaufbau in minimaler Zeit","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","\u003Cp>Dieser Blog enthält eine detaillierte Analyse des Heavy Duty-Trainingsansatzes, einschließlich Trainingsplan, wissenschaftlicher Studien, Vor- und Nachteile sowie konkreter Empfehlungen für die Umsetzung. Ziel ist es, Fitness-Enthusiasten eine maximal effektive Methode zum Muskelaufbau bei minimalem Zeitaufwand vorzustellen.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>",317,{"name":261,"id":12},{"de":334,"en":342,"fr":343,"es":344,"pt":345,"it":346,"ar":347,"hi":348,"ur":349,"ru":350,"tr":351,"ja":352,"zh":353},"maximize-growth-with-heavy-duty-training-the-science-behind-muscle-building-in-minimal-time","maximisez-votre-developpement-avec-lentrainement-heavy-duty-la-science-derriere-la-construction-musculaire-en-un-minimum-de-temps","maximizar-el-crecimiento-con-el-entrenamiento-heavy-duty-la-ciencia-detras-del-aumento-muscular-en-el-menor-tiempo-posible","maximize-o-crescimento-com-o-treinamento-heavy-duty-a-ciencia-por-tras-do-ganho-muscular-em-tempo-minimo","massimizza-la-crescita-con-lallenamento-heavy-duty-la-scienza-dietro-la-costruzione-muscolare-in-tempi-minimi","taathym-alnmo-maa-tdryb-heavy-duty-alaalm-oraaa-bnaaa-alaadlat-fy-akl-okt-mmkn","heavy-duty-parashakashhanae-ka-satha-athhakatama-vathathha-nayanatama-samaya-ma-masapashaya-ka-naramanae-ka-pachha-ka-vajaniana","yoy-yoy-rynng-k-sat-zyad-s-zyad-adaf-km-s-km-okt-my-po-ky-taamyr-k-pych-sayns","maksimalnoe-uvelicenie-s-pomoshhiu-trenirovok-heavy-duty-naucnye-osnovy-narashhivaniia-mysc-za-minimalnoe-vremia","heavy-duty-antrenmani-ile-maksimum-buyume-minimum-zamanda-kas-gelistirme-bilimi","ヘビーデューティ-トレーニングで最大限の成長を実現する-最小限の時間で筋肉を構築するための科学","通过-重载-训练最大化增长-在最短时间内构建肌肉背后的科学",{"timestamp":355,"day":356,"month":357,"year":358},"2025-05-01T18:01:46.000000Z","01","5","2025",{"id":360,"slug":361,"title":362,"image":363,"picture":363,"thumbnail":364,"longDescription":92,"shortDescription":365,"views":366,"category":367,"slugs":368,"date":381},321,"push-pull-training-die-perfekte-methode-fur-muskelaufbau-und-kraftsteigerung","Push-Pull-Training: Die perfekte Methode für Muskelaufbau und Kraftsteigerung","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","\u003Cp>Das Push-Pull-Training teilt Muskelgruppen nach Bewegungsrichtungen in Push (drückende) und Pull (ziehende) Übungen auf. Es fördert Muskelaufbau, verbessert die Regeneration und verhindert muskuläre Dysbalancen. Mit flexiblen Plänen für Anfänger und Fortgeschrittene bietet es eine effektive und nachhaltige Trainingsmethode für Kraft und Fitness.\u003C\u002Fp>",285,{"name":261,"id":12},{"de":361,"en":369,"fr":370,"es":371,"pt":372,"it":373,"ar":374,"hi":375,"ur":376,"ru":377,"tr":378,"ja":379,"zh":380},"push-pull-training-the-perfect-method-for-muscle-building-and-strength-enhancement","entrainement-push-pull-la-methode-parfaite-pour-la-prise-de-muscle-et-laugmentation-de-la-force","entrenamiento-push-pull-el-metodo-perfecto-para-el-aumento-muscular-y-el-incremento-de-fuerza","treinamento-push-pull-o-metodo-perfeito-para-o-desenvolvimento-muscular-e-aumento-de-forca","allenamento-push-pull-il-metodo-perfetto-per-la-costruzione-muscolare-e-laumento-della-forza","tdryb-aldfaa-oalshb-altryk-almthaly-lbnaaa-alaadlat-ozyad-alko","pasha-pal-parashakashhanae-masapashaya-ka-naramanae-oura-takata-bugdhhana-ka-paraparanae-taraka","psh-pl-rynng-po-ky-taamyr-aor-takt-my-adaf-k-ly-btryn-tryk","pus-pul-trenirovka-idealnyi-metod-dlia-narashhivaniia-mysecnoi-massy-i-uveliceniia-sily","push-pull-antrenmani-kas-insasi-ve-guc-artisi-icin-mukemmel-yontem","プッシュ-プルトレーニング-筋肉構築と筋力向上のための完璧な方法","推拉训练-肌肉增长和力量提升的完美方法",{"timestamp":382,"day":383,"month":384,"year":305},"2024-11-22T13:29:10.000000Z","22","11",{"id":386,"slug":387,"title":388,"image":389,"picture":389,"thumbnail":390,"longDescription":92,"shortDescription":391,"views":392,"category":393,"slugs":394,"date":407},339,"supersatze-dropsatze-und-mehr-effektive-intensitatstechniken-fur-maximalen-muskelaufbau","Supersätze, Dropsätze und mehr: Effektive Intensitätstechniken für maximalen Muskelaufbau","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe565928dacb858cd364e3cd5fd6d29f9e6630506.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe565928dacb858cd364e3cd5fd6d29f9e6630506.webp","\u003Cp>Dieser Blog erklärt detailliert, wie Intensitätstechniken wie Supersätze, Dropsätze und Rest-Pause-Sätze gezielt eingesetzt werden können, um Muskelwachstum zu maximieren und Trainingsplateaus zu überwinden. Mit einer übersichtlichen Tabelle und praxisnahen Tipps bietet er wertvolle Einblicke für effektives Krafttraining.\u003C\u002Fp>",197,{"name":261,"id":12},{"de":387,"en":395,"fr":396,"es":397,"pt":398,"it":399,"ar":400,"hi":401,"ur":402,"ru":403,"tr":404,"ja":405,"zh":406},"supersets-dropsets-and-more-effective-intensity-techniques-for-maximum-muscle-growth","supersets-dropsets-et-plus-techniques-dintensite-efficaces-pour-une-croissance-musculaire-maximale","superseries-series-descendentes-y-mas-tecnicas-de-intensidad-efectivas-para-un-crecimiento-muscular-maximo","superseries-dropsets-e-mais-tecnicas-de-intensidade-eficazes-para-o-maximo-ganho-muscular","superserie-dropset-e-altro-tecniche-di-intensita-efficaci-per-massimizzare-la-crescita-muscolare","almgmoaaat-alfayk-mgmoaaat-alskot-oakthr-tknyat-alshd-alfaaal-lbnaaa-alaadlat-al-aks-hd","saparasata-darapasata-oura-athhaka-athhakatama-masapashaya-ka-vakasa-ka-le-parabhava-tavarata-takanaka","spr-sys-rop-sys-aor-mzyd-zyad-s-zyad-po-ky-taamyr-k-ly-mothr-shdt-ky-tknyky","supersety-drop-sety-i-drugie-effektivnye-texniki-intensivnosti-dlia-maksimalnogo-rosta-mysc","supersetler-dropsetler-ve-daha-fazlasi-maksimum-kas-gelisimi-icin-etkili-yogunluk-teknikleri","スーパーセット-ドロップセットなど-最大筋肥大のための効果的な強度テクニック","超级组-降组等-实现最大肌肉成长的有效强度技术",{"timestamp":408,"day":409,"month":5,"year":358},"2025-01-21T15:50:03.000000Z","21",{"id":411,"slug":412,"title":413,"image":414,"picture":414,"thumbnail":415,"longDescription":92,"shortDescription":416,"views":417,"category":418,"slugs":419,"date":432},406,"air-bike-im-fitnessstudio-warum-das-windrad-dein-training-revolutionieren-kann","Air Bike im Fitnessstudio: Warum das „Windrad“ dein Training revolutionieren kann","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2d958adc098a6428570e854be5c91517ad685011.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2d958adc098a6428570e854be5c91517ad685011.webp","\u003Cp>Dieser Blog enthält einen tiefen Einblick in das Training mit dem Air Bike, zeigt die wichtigsten Vorteile für Fettverbrennung und Ausdauer, vergleicht es mit anderen Cardio-Geräten, liefert konkrete Trainingsmethoden wie Tabata und EMOM und gibt praktische Tipps für Technik, Motivation und den optimalen Einsatz im Fitnessstudio.\u003C\u002Fp>",172,{"name":261,"id":12},{"de":412,"en":420,"fr":421,"es":422,"pt":423,"it":424,"ar":425,"hi":426,"ur":427,"ru":428,"tr":429,"ja":430,"zh":431},"air-bike-in-the-gym-why-the-wind-wheel-can-revolutionize-your-workout","bike-a-air-a-la-salle-de-sport-pourquoi-la-roue-a-vent-peut-revolutionner-votre-entrainement","air-bike-en-el-gimnasio-por-que-el-molino-de-viento-puede-revolucionar-tu-entrenamiento","air-bike-na-academia-por-que-a-roda-de-vento-pode-revolucionar-o-seu-treino","air-bike-in-palestra-perche-la-ruota-a-vento-puo-rivoluzionare-il-tuo-allenamento","drag-alhoaaa-fy-sal-alalaaab-alryady-lmatha-ymkn-l-aagl-alryah-an-thdth-thor-fy-tdrybk","jama-ma-eyara-bika-kaya-vada-vahal-aapaka-varakaaauta-karatakara-bna-sakata-ha","gm-my-ayyr-bayyk-kyo-oa-ky-py-ap-ky-trbyt-my-anklab-la-skta","eir-baik-v-sportzale-pocemu-vetrianoe-koleso-mozet-revoliucionizirovat-vasu-trenirovku","spor-salonunda-air-bike-ruzgar-carki-antrenmaninizi-nasil-devrim-niteliginde-degistirebilir","ジムのエアバイク-なぜ-風車-があなたのトレーニングを革命できるのか","健身房里的风扇自行车-为什么-风轮-能让你的锻炼方式发生革命性的改变",{"timestamp":433,"day":434,"month":435,"year":358},"2025-09-12T07:30:39.000000Z","12","9",{"id":437,"slug":438,"title":439,"image":440,"picture":440,"thumbnail":441,"longDescription":92,"shortDescription":442,"views":443,"category":444,"slugs":445,"date":458},380,"was-passiert-wenn-du-jeden-tag-liegestutze-machst","Was passiert, wenn du jeden Tag Liegestütze machst?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F495c2864bc983d43e63c75ebee6176dd80e4d89e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F495c2864bc983d43e63c75ebee6176dd80e4d89e.webp","\u003Cp>Dieser Blog zeigt die Vor- und Nachteile von täglichen Liegestützen, gibt Hinweise zu Technik, Regeneration und sinnvollem Trainingsaufbau, enthält eine Muskelübersicht in Tabellenform und verweist auf sportwissenschaftliche Empfehlungen zur Belastungsgestaltung.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>",165,{"name":261,"id":12},{"de":438,"en":446,"fr":447,"es":448,"pt":449,"it":450,"ar":451,"hi":452,"ur":453,"ru":454,"tr":455,"ja":456,"zh":457},"what-happens-if-you-do-push-ups-every-day","que-se-passe-t-il-si-vous-faites-des-pompes-tous-les-jours","que-sucede-si-haces-flexiones-todos-los-dias","o-que-acontece-se-voce-fizer-flexoes-todos-os-dias","cosa-succede-se-fai-flessioni-ogni-giorno","matha-yhdth-atha-kmt-btmaryn-aldght-kl-yom","yatha-aapa-hara-thana-pasha-apasa-karata-ha-ta-kaya-hata-ha","agr-ap-r-roz-psh-aps-krt-y-to-kya-ota","cto-proizoidet-esli-vy-budete-delat-otzimaniia-kazdyi-den","her-gun-sinav-cekerseniz-ne-olur","毎日腕立て伏せをするとどうなりますか","如果你每天做俯卧撑-会发生什么",{"timestamp":459,"day":275,"month":276,"year":358},"2025-06-14T07:57:36.000000Z",{"id":461,"slug":462,"title":463,"image":464,"picture":464,"thumbnail":465,"longDescription":92,"shortDescription":466,"views":467,"category":468,"slugs":469,"date":482},370,"arnold-schwarzenegger-die-trainingsgeheimnisse-einer-bodybuilding-legende","Arnold Schwarzenegger: Die Trainingsgeheimnisse einer Bodybuilding-Legende","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","\u003Cp>Dieser Blog beleuchtet die Trainingsgeheimnisse von Arnold Schwarzenegger – von seinen intensivsten Übungen über seine bewährten Bodybuilding-Prinzipien bis hin zu seinen Empfehlungen zur Proteinzufuhr. Ein Muss für alle, die trainieren wollen wie die Legende selbst.\u003C\u002Fp>",161,{"name":261,"id":12},{"de":462,"en":470,"fr":471,"es":472,"pt":473,"it":474,"ar":475,"hi":476,"ur":477,"ru":478,"tr":479,"ja":480,"zh":481},"arnold-schwarzenegger-the-training-secrets-of-a-bodybuilding-legend","arnold-schwarzenegger-les-secrets-dentrainement-dune-legende-du-bodybuilding","arnold-schwarzenegger-los-secretos-de-entrenamiento-de-una-leyenda-del-culturismo","arnold-schwarzenegger-os-segredos-de-treino-de-uma-lenda-do-bodybuilding","arnold-schwarzenegger-i-segreti-di-allenamento-di-una-leggenda-del-bodybuilding","arnold-shoarznygr-asrar-tdryb-astor-kmal-alagsam","aranalda-shavarazanagara-eka-bdabldaga-kavathata-ka-parashakashhanae-rahasaya","arna-shoarznygr-ayk-bay-blng-lygn-k-trbyty-raz","arnold-schwarzenegger-trenirovocnye-sekrety-legendy-bodibildinga","arnold-schwarzenegger-bir-vucut-gelistirme-efsanesinin-antrenman-sirlari","アーノルド-シュワルツェネッガー-ボディビル伝説のトレーニングの秘訣","阿诺德-施瓦辛格-健美传奇的训练秘密",{"timestamp":483,"day":484,"month":357,"year":358},"2025-05-10T08:45:37.000000Z","10",{"id":486,"slug":487,"title":488,"image":489,"picture":489,"thumbnail":490,"longDescription":92,"shortDescription":491,"views":492,"category":493,"slugs":494,"date":507},405,"rudern-im-fitnessstudio-die-beste-ubung-fur-einen-starken-rucken","Rudern im Fitnessstudio: Die beste Übung für einen starken Rücken","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe7aa1a3e913fc3af5cc1cb35d0450171ba2774b0.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe7aa1a3e913fc3af5cc1cb35d0450171ba2774b0.webp","\u003Cp>Dieser Blog enthält präzise Technik-Tipps für sicheres und effektives Rudern, eine übersichtliche Tabelle mit den wichtigsten Rudervarianten und deren Vor- und Nachteilen, eine kompakte Technik-Checkliste, Trainingsempfehlungen für Anfänger bis Fortgeschrittene, Hinweise zur Fehlervermeidung und Regeneration sowie ein kurzes Fazit. Er zeigt, wie du Rudern korrekt ausführst, Varianten sinnvoll einsetzt und Rudern dauerhaft in deinen Trainingsplan integrierst.\u003C\u002Fp>",134,{"name":261,"id":12},{"de":487,"en":495,"fr":496,"es":497,"pt":498,"it":499,"ar":500,"hi":501,"ur":502,"ru":503,"tr":504,"ja":505,"zh":506},"rowing-at-the-gym-the-best-exercise-for-a-strong-back","rameur-a-la-salle-de-sport-le-meilleur-exercice-pour-un-dos-muscle","remo-en-el-gimnasio-el-mejor-ejercicio-para-una-espalda-fuerte","remo-na-academia-o-melhor-exercicio-para-um-dorso-forte","canottaggio-in-palestra-il-miglior-esercizio-per-una-schiena-forte","altgdyf-fy-sal-alalaaab-alryady-afdl-tmryn-lthhr-koy","jama-ma-raiga-eka-majabta-patha-ka-le-saravatatama-vayayama","gm-my-rooyng-ayk-mdbot-kmr-k-ly-btryn-orzsh","greblia-v-trenazernom-zale-lucsee-upraznenie-dlia-krepkoi-spiny","spor-salonunda-kurek-cekme-guclu-bir-sirt-icin-en-iyi-egzersiz","ジムでのローイング-強い背中を作るための最良の運動","健身房划船-锻炼强壮背部的最佳运动",{"timestamp":508,"day":509,"month":435,"year":358},"2025-09-08T14:47:08.000000Z","08",{"id":511,"slug":512,"title":513,"image":514,"picture":514,"thumbnail":515,"longDescription":92,"shortDescription":516,"views":517,"category":518,"slugs":519,"date":532},384,"kniebeugen-die-konigsubung-fur-muskelaufbau-und-funktionelle-kraft","Kniebeugen – Die Königsübung für Muskelaufbau und funktionelle Kraft","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F3bdb78e15a976d16f4d36a99594cd7c52b04e09f.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F3bdb78e15a976d16f4d36a99594cd7c52b04e09f.webp","\u003Cp>Dieser Blog enthält fundiertes Wissen zur Königsübung „Squat“, inklusive biomechanischer Erklärungen, sauberer Ausführung, häufigen Fehlern mit Korrekturhinweisen sowie Varianten für Anfänger und Fortgeschrittene.\u003C\u002Fp>",133,{"name":261,"id":12},{"de":512,"en":520,"fr":521,"es":522,"pt":523,"it":524,"ar":525,"hi":526,"ur":527,"ru":528,"tr":529,"ja":530,"zh":531},"squats-the-royal-exercise-for-muscle-building-and-functional-strength","les-squats-lexercice-royal-pour-le-developpement-musculaire-et-la-force-fonctionnelle","sentadillas-el-ejercicio-real-para-el-desarrollo-muscular-y-la-fuerza-funcional","agachamentos-o-exercicio-real-para-ganho-muscular-e-forca-funcional","squat-lesercizio-regale-per-la-costruzione-muscolare-e-la-forza-funzionale","alskoat-altmryn-almlky-lbnaaa-alaadlat-oalko-alothyfy","sakavatasa-masapashaya-ka-vakasa-oura-karayatamaka-takata-ka-le-shaha-vayayama","askoas-po-ky-taamyr-aor-faaalyty-kot-k-ly-shay-orzsh","prisedaniia-korolevskoe-upraznenie-dlia-narashhivaniia-mysc-i-funkcionalnoi-sily","squatlar-kas-gelisimi-ve-fonksiyonel-guc-icin-kraliyet-egzersizi","スクワット-筋肉増強と機能的な力のための王者のエクササイズ","深蹲-肌肉增强和功能性力量的皇家锻炼",{"timestamp":533,"day":534,"month":276,"year":358},"2025-06-27T06:41:43.000000Z","27",{"id":536,"slug":537,"title":538,"image":539,"picture":539,"thumbnail":540,"longDescription":92,"shortDescription":541,"views":542,"category":543,"slugs":544,"date":557},386,"kreuzheben-die-konigsubung-fur-kraft-haltung-und-muskelaufbau","Kreuzheben – Die Königsübung für Kraft, Haltung und Muskelaufbau","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5780e25ea40590de39285d8c0f47c60176e2c412.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5780e25ea40590de39285d8c0f47c60176e2c412.webp","\u003Cp>Dieser Blog enthält einen umfassenden Überblick über die Übung Deadlift (Kreuzheben), erklärt die beanspruchten Muskelgruppen, die wichtigsten Varianten, häufige Fehler und Trainingsansätze. Ideal für Sportler, die maximale Kraft, Muskelmasse und funktionelle Fitness aufbauen möchten.\u003C\u002Fp>",124,{"name":261,"id":12},{"de":537,"en":545,"fr":546,"es":547,"pt":548,"it":549,"ar":550,"hi":551,"ur":552,"ru":553,"tr":554,"ja":555,"zh":556},"deadlift-the-king-of-exercises-for-strength-posture-and-muscle-building","souleve-de-terre-lexercice-roi-pour-la-force-la-posture-et-le-developpement-musculaire","peso-muerto-el-ejercicio-rey-para-la-fuerza-la-postura-y-el-desarrollo-muscular","levantamento-terra-o-exercicio-rei-para-forca-postura-e-crescimento-muscular","stacco-da-terra-lesercizio-regale-per-forza-postura-e-sviluppo-muscolare","alrfaa-almmyt-altmryn-almlky-llko-oalodaay-obnaaa-alaadlat","dadalfata-shakata-mathara-oura-masapasha-naramanae-ka-le-raja-ka-kasarata","y-lf-takt-andaz-aor-po-ky-taamyr-k-ly-shaan-orzsh","stanovaia-tiaga-korol-upraznenii-dlia-sily-osanki-i-narashhivaniia-mysc","deadlift-guc-durus-ve-kas-gelisimi-icin-kral-egzersiz","デッドリフト-力-姿勢-筋肉を鍛える王道の種目","硬拉-力量-姿势和肌肉增长的王者锻炼",{"timestamp":558,"day":559,"month":331,"year":358},"2025-07-04T06:55:03.000000Z","04",{"id":561,"slug":562,"title":563,"image":564,"picture":564,"thumbnail":565,"longDescription":92,"shortDescription":566,"views":567,"category":568,"slugs":569,"date":582},382,"latziehen-technik-vorteile-und-haufige-fehler","Latziehen: Technik, Vorteile und häufige Fehler","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F32af921f2a0e247527b5d805a7cc03bd7cda7b8e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F32af921f2a0e247527b5d805a7cc03bd7cda7b8e.webp","\u003Cp>Dieser Blog enthält wertvolle Trainingshinweise für den Lat Pulldown, wissenschaftlich fundierte Infos zur Muskelaktivierung, praktische Ausführungstipps, Varianten für jedes Niveau, einen Vergleich mit Klimmzügen und eine übersichtliche Tabelle für deine Trainingspraxis.\u003C\u002Fp>",123,{"name":261,"id":12},{"de":562,"en":570,"fr":571,"es":572,"pt":573,"it":574,"ar":575,"hi":576,"ur":577,"ru":578,"tr":579,"ja":580,"zh":581},"lat-pulldown-technique-benefits-and-common-mistakes","tirage-a-la-poulie-technique-avantages-et-erreurs-courantes","jalon-al-pecho-tecnica-beneficios-y-errores-comunes","puxada-na-polia-tecnica-beneficios-e-erros-comuns","lat-machine-tecnica-benefici-ed-errori-comuni","tmryn-alshb-altkny-oalfoayd-oalakhtaaa-alshayaa","lta-paldauna-takanaka-fayatha-oura-samanaya-galtaya","ly-pl-aon-tknyk-foayd-aor-aaam-ghltya","tiaga-sirocaisix-texnika-preimushhectva-i-rasprostranennye-osibki","lat-pulldown-teknik-faydalar-ve-yaygin-hatalar","ラットプルダウン-技術-利点-および一般的なミス","下拉练习-技术-优点和常见错误",{"timestamp":583,"day":584,"month":276,"year":358},"2025-06-20T08:55:15.000000Z","20",{"id":586,"slug":587,"title":588,"image":589,"picture":589,"thumbnail":590,"longDescription":92,"shortDescription":591,"views":592,"category":593,"slugs":594,"date":607},396,"crossfitness-die-ultimative-trainingsform-fur-kraft-ausdauer-und-mentale-starke","Crossfitness: Die ultimative Trainingsform für Kraft, Ausdauer und mentale Stärke","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2e4947ff6aa824adbb37a9c51f1af02714e36306.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2e4947ff6aa824adbb37a9c51f1af02714e36306.webp","\u003Cp>Dieser Blog erklärt dir, was Crossfitness (CrossFit) wirklich ist, welche Vorteile und Risiken es birgt, welche Übungen typisch sind, und wie du als Anfänger starten kannst. Außerdem bekommst du einen Beispiel-Trainingsplan und wichtige Ernährungstipps für maximalen Trainingserfolg.\u003C\u002Fp>",122,{"name":261,"id":12},{"de":587,"en":595,"fr":596,"es":597,"pt":598,"it":599,"ar":600,"hi":601,"ur":602,"ru":603,"tr":604,"ja":605,"zh":606},"crossfitness-the-ultimate-training-form-for-strength-endurance-and-mental-fortitude","crossfitness-la-forme-dentrainement-ultime-pour-la-force-lendurance-et-la-resistance-mentale","crossfitness-la-forma-de-entrenamiento-definitiva-para-fuerza-resistencia-y-fortaleza-mental","crossfitness-a-forma-de-treinamento-definitiva-para-forca-resistencia-e-fortaleza-mental","crossfitness-la-forma-di-allenamento-definitiva-per-forza-resistenza-e-forza-mentale","kros-fytns-alshkl-alnhayy-lltdryb-aal-alko-oalkdr-aal-althml-oalslab-althhny","karasafatanasa-shakata-thharaya-oura-manasaka-thaugdhhata-ka-le-atama-parashakashhanae-nprpa","kras-fns-takt-brdasht-aor-thny-mdboty-k-ly-htmy-trbyty-shkl","krossfitnes-idealnaia-forma-trenirovki-dlia-sily-vynoslivosti-i-psixiceskoi-stoikosti","crossfitness-guc-dayaniklilik-ve-zihinsel-dayaniklilik-icin-nihai-antrenman-sekli","クロスフィットネス-力-持久力-精神的強さのための究極のトレーニング形態","交叉健身-力量-耐力和心理韧性的终极训练形式",{"timestamp":608,"day":509,"month":304,"year":358},"2025-08-08T14:55:41.000000Z",{"id":610,"slug":611,"title":612,"image":613,"picture":613,"thumbnail":614,"longDescription":92,"shortDescription":615,"views":616,"category":617,"slugs":618,"date":630},341,"alles-was-sie-uber-liss-training-wissen-mussen","Alles, was Sie über LISS-Training wissen müssen","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","\u003Cp>Dieser Blog über LISS-Training erklärt ausführlich, was LISS ist, wie es funktioniert und für wen es geeignet ist. Er deckt Vorteile wie Fettverbrennung, Einsteigerfreundlichkeit und Stressabbau sowie Nachteile wie den Zeitaufwand ab. Zudem enthält er eine Vergleichstabelle zu HIIT, praktische Tipps und Beispiele für effektives LISS-Training.\u003C\u002Fp>",116,{"name":261,"id":12},{"de":611,"en":619,"fr":620,"es":621,"pt":622,"it":623,"ar":624,"hi":625,"ur":626,"ru":627,"ja":628,"tr":629,"zh":628},"everything-you-need-to-know-about-liss-training","tout-ce-que-vous-devez-savoir-sur-lentrainement-liss","todo-lo-que-necesitas-saber-sobre-el-entrenamiento-liss","tudo-o-que-voce-precisa-saber-sobre-o-treinamento-liss","tutto-cio-che-devi-sapere-sullallenamento-liss","kl-ma-thtag-lmaarfth-hol-tdryb-liss","liss-parashakashhanae-ka-bra-ma-aapaka-ja-kachha-bha-janana-ka-aavashayakata-ha","liss-trbyt-k-bar-my-ap-ko-go-kch-by-gann-ky-drort","vse-cto-vam-nuzno-znat-o-trenirovke-liss","liss","liss-antrenmani-hakkinda-bilmeniz-gereken-her-sey",{"timestamp":631,"day":632,"month":5,"year":358},"2025-01-28T14:47:46.000000Z","28",{"id":634,"slug":635,"title":636,"image":637,"picture":637,"thumbnail":638,"longDescription":92,"shortDescription":639,"views":640,"category":641,"slugs":642,"date":655},346,"exzentrisches-training-die-bedeutung-der-negativen-phase-fur-kraft-und-muskelwachstum","Exzentrisches Training: Die Bedeutung der negativen Phase für Kraft und Muskelwachstum","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","\u003Cp>Dieser Blog erklärt die Vorteile des exzentrischen Trainings, warum die negative Phase eines Lifts essenziell ist und wie man es gezielt ins Workout integriert.\u003C\u002Fp>",115,{"name":261,"id":12},{"de":635,"en":643,"fr":644,"es":645,"pt":646,"it":647,"ar":648,"hi":649,"ur":650,"ru":651,"tr":652,"ja":653,"zh":654},"eccentric-training-the-importance-of-the-negative-phase-for-strength-and-muscle-growth","entrainement-excentrique-limportance-de-la-phase-negative-pour-la-force-et-la-croissance-musculaire","entrenamiento-excentrico-la-importancia-de-la-fase-negativa-para-la-fuerza-y-el-crecimiento-muscular","treinamento-excentrico-a-importancia-da-fase-negativa-para-a-forca-e-o-crescimento-muscular","allenamento-eccentrico-limportanza-della-fase-negativa-per-la-forza-e-la-crescita-muscolare","altdryb-allatmathly-ahmy-almrhl-alslby-llko-onmo-alaadlat","asamanaya-parashakashhanae-shakata-oura-masapashaya-ka-vathathha-ka-le-nakaratamaka-caranae-ka-mahatava","ghyr-roayty-trbyt-takt-aor-po-ky-nshoonma-k-ly-mnfy-mrhl-ky-amyt","ekcentricnaia-trenirovka-vaznost-negativnoi-fazy-dlia-sily-i-rosta-mysc","eksantrik-antrenman-guc-ve-kas-buyumesi-icin-negatif-fazin-onemi","エキセントリックトレーニング-力と筋肉の成長におけるネガティブフェーズの重要性","偏心训练-负面阶段对力量和肌肉增长的重要性",{"timestamp":656,"day":434,"month":657,"year":358},"2025-02-12T07:52:44.000000Z","2"]