{"id":2196,"date":"2006-03-04T14:17:00","date_gmt":"2006-03-04T18:17:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"modified":"2017-09-19T15:19:13","modified_gmt":"2017-09-19T19:19:13","slug":"uberlegene-trainingstechnik-2-ein-und-ein-viertel-wiederholungen","status":"publish","type":"post","link":"https:\/\/billybeck.com\/de\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","title":{"rendered":"\u00dcberlegene Trainingstechnik #2: Ein und ein Viertel Wiederholungen"},"content":{"rendered":"

Diese Technik habe ich von den fr\u00fchen Pionieren des Bodybuilding \u00fcbernommen.<\/p>\n

Um die Vorteile dieser Technik f\u00fcr den K\u00f6rper zu nutzen.<\/p>\n

Stehen Sie auf.<\/p>\n

Ja, ich sagte aufstehen<\/p>\n

Am effektivsten lernt man, indem man etwas tut, also lasst es uns jetzt tun.<\/p>\n

Stellen Sie sich so hin, dass Ihre F\u00fc\u00dfe etwas weiter als schulterbreit sind und Ihre Zehen leicht nach au\u00dfen zeigen.<\/p>\n

Gehen Sie dann in die Hocke, als ob Sie auf einem Stuhl sitzen w\u00fcrden.<\/p>\n

Gehen Sie so weit wie m\u00f6glich nach unten, ohne dass die H\u00fcfte nach unten kippt.<\/p>\n

Dann kommen Sie nur \u00bc des Weges nach oben.<\/p>\n

Kehren Sie nun in die untere Position zur\u00fcck.<\/p>\n

Kommen Sie nun wieder in den Stand und achten Sie darauf, dass Sie die Knie nicht einklemmen.<\/p>\n

Sie haben soeben eine Kniebeuge mit 1 \u00bc Wiederholungen ausgef\u00fchrt.<\/p>\n

Rei\u00dfen Sie 8-10 davon heraus, und Sie werden sofort wissen, warum dies eine \u00fcberlegene Trainingstechnik ist.<\/p>\n

Andere \u00dcbungen, bei denen meine Kunden und ich diese Technik h\u00e4ufig anwenden, sind:<\/p>\n

    \n
  1. Kinn (alle Varianten)<\/li>\n
  2. Latziehen (mit Betonung auf dem unteren \u00bc der Bewegung)<\/li>\n
  3. Brustpressen<\/li>\n
  4. Liegest\u00fctze<\/li>\n
  5. Lunges<\/li>\n
  6. Fliegen auf der Brust<\/li>\n
  7. Zeilen<\/li>\n
  8. Seitliche Hebungen des hinteren Deltas<\/li>\n
  9. \u00dcberkopf-DB-Drucken<\/li>\n<\/ol>\n

    Probieren Sie diese \u00dcbungen bei Ihrem n\u00e4chsten Training aus, indem Sie f\u00fcr jeden beanspruchten K\u00f6rperteil eine \u00dcbung ausw\u00e4hlen und 3 S\u00e4tze mit 8-10 Wiederholungen (d. h. 1 \u00bc Wiederholungen) durchf\u00fchren.<\/p>\n

    Zum Beispiel:<\/p>\n

    A1. Incline DB Chest Presses als Superset mit Front Lat Pulldowns<\/strong><\/p>\n

    30-60 Sekunden Pause zwischen den einzelnen Obers\u00e4tzen<\/p>\n

    B1. Seitliche DB-Heber als Superset mit DB-\u00dcberkopfdr\u00fccken<\/strong><\/p>\n

    Pause 30-60 Sekunden pro Obersatz<\/p>\n

    C1. Liegende Beincurls als Superset mit Kniebeugen<\/strong><\/p>\n

    30-60 Sekunden Pause zwischen den einzelnen Obers\u00e4tzen<\/p>\n

    F\u00fchren Sie von jeder Bewegung 3 S\u00e4tze mit jeweils 8-10 Wiederholungen aus.<\/p>\n

    Dies ist ein einfaches, schnelles und effektives Training, das 3-4 Mal pro Woche durchgef\u00fchrt werden kann.<\/p>\n

    Bis zum n\u00e4chsten Mal<\/p>\n

    Stark bleiben,<\/p>\n

    P.S. Verpassen Sie nicht die \u00fcberlegene Trainingstechnik #3, denn sie ist eine meiner bestgeh\u00fcteten Geheimwaffen, wenn es darum geht, einen besseren K\u00f6rper zu schaffen, wenn die Zeit knapp ist.<\/p>","protected":false},"excerpt":{"rendered":"

    Probieren Sie sie bei Ihrem n\u00e4chsten Training aus und Sie werden sofort wissen, warum diese b\u00f6sen Jungs so effektiv sind. Gr\u00f6\u00dfere Ergebnisse in k\u00fcrzerer Zeit.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2196","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #2: One and a Quarter Reps - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #2: One and a Quarter Reps - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Try these in your next workout and you will instantly know why these bad boys are so effective. 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