{"id":2200,"date":"2007-08-06T00:00:00","date_gmt":"2007-08-06T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/sylvia-ferrero-building-da-booty"},"modified":"2017-09-19T15:11:43","modified_gmt":"2017-09-19T19:11:43","slug":"sylvia-ferrero-baut-die-beute","status":"publish","type":"post","link":"https:\/\/billybeck.com\/de\/physical-training\/sylvia-ferrero-building-da-booty","title":{"rendered":"Sylvia Ferrero - Geb\u00e4ude Da Booty"},"content":{"rendered":"<h2><strong>Geb\u00e4ude Da Booty<\/strong><\/h2>\n<h3><strong>Phase I<\/strong><\/h3>\n<table style=\"width: 317px; height: 385px;\" border=\"1\" summary=\"\" width=\"317\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>\u00dcbung<\/td>\n<td>S\u00e4tze<\/td>\n<td>Vertretungen<\/td>\n<td>Tempo<\/td>\n<td>Rest<\/td>\n<\/tr>\n<tr>\n<td>A1. SB-Beincurls<\/td>\n<td>2<\/td>\n<td>8-10<\/td>\n<td>212<\/td>\n<td>30<\/td>\n<\/tr>\n<tr>\n<td>A2. H\u00fcftstreckung.<\/td>\n<td>2<\/td>\n<td>6-8<\/td>\n<td>222<\/td>\n<td>30<\/td>\n<\/tr>\n<tr>\n<td>A3. Matrix: Erreichende Ausfallschritt-Sequenz<\/td>\n<td>2<\/td>\n<td>3 pro<\/td>\n<td>201<\/td>\n<td>30<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>B1. Kniebeugen<\/td>\n<td>4<\/td>\n<td>6-8<\/td>\n<td>401<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td>B2. Beinpressen - Fu\u00df hoch und weit<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>301<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td>B3. Beincurls<\/td>\n<td>4<\/td>\n<td>25<\/td>\n<td>201<\/td>\n<td>90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Die Beschriftung und Nummerierung ist wie folgt zu lesen:<\/p>\n<p>\"A\"-\u00dcbungen werden in einer Gruppe ausgef\u00fchrt, die gemeinhin als Zirkel bezeichnet wird. Zum Beispiel f\u00fchrt der Athlet zu Beginn 8-10 Wiederholungen von Swiss Ball (SB) Leg Curls aus, macht dann 30 Sekunden Pause und f\u00fchrt 6-8 Wiederholungen von Hip Extensions (Ext.) aus.  30 Sekunden Pause.  Dann gehen Sie zu einer Sequenz von Reaching Lunges (vorw\u00e4rts, seitlich und hinten) \u00fcber, 3 Wiederholungen pro Bein und Richtung.  Dann 30 Sekunden Pause machen und einen weiteren Satz wie angegeben wiederholen.<\/p>\n<p>Das Gleiche gilt f\u00fcr alle beliebten \u00dcbungen mit Buchstaben.<\/p>\n<p>Das TEMPO ist entscheidend.  Viele Menschen machen den Fehler, mit Lichtgeschwindigkeit zu heben, was das Verletzungsrisiko erh\u00f6ht und gleichzeitig die ERGEBNISSE minimiert, weil die Spannung auf die Muskeln verringert wird.  Das Tempo bezieht sich auf die Anzahl der Sekunden f\u00fcr das Absenken des Gewichts, die Pause oder das isometrische Halten des Gewichts und das Anheben des Gewichts.  Einige Krafttrainer verwenden die 3er-Methode, w\u00e4hrend andere sich f\u00fcr die 4er-Methode entscheiden.  Hier verwende ich die 3-Zahlen-Methode.<\/p>\n<ul>\n<li><strong>Erste Nummer:<\/strong> # von Sekunden zu senken Gewicht<\/li>\n<li><strong>Zweite Nummer:<\/strong> # der Sekunden bis zur Pause<\/li>\n<li><strong>Dritte Nummer:<\/strong> # Sekunden, um ein Gewicht zu heben<\/li>\n<\/ul>\n<p>Dieser Plan muss 2 Mal pro Woche durchgef\u00fchrt werden (Montag &amp; Donnerstag oder Dienstag &amp; Freitag sind zwei M\u00f6glichkeiten)<\/p>\n<p>Befolgen Sie diesen Plan 3 Wochen lang und gehen Sie dann in Phase II \u00fcber.<\/p>\n<p>* Detaillierte Beschreibungen (einschlie\u00dflich Fotos und Videos) zu jeder \u00dcbung finden Sie im Mitgliederbereich, der in K\u00fcrze eingerichtet wird.<\/p>\n<h2><strong>Abschlie\u00dfende Anmerkung:<\/strong><\/h2>\n<p>Alle k\u00f6rperlichen Leistungen sind das Ergebnis einer pr\u00e4zisen Kombination aus effektiven Trainingsprotokollen, angemessener Ern\u00e4hrung, mentaler Konditionierung sowie der Qualit\u00e4t und Quantit\u00e4t von Schlaf und Entspannung. Wie jeder Trainingsplan ist auch dieser Plan am effektivsten, wenn er mit den anderen Komponenten kombiniert wird.<\/p>\n<h3 style=\"text-align: center;\"><strong>Planen Sie Ihren Angriff und greifen Sie Ihren PLAN an!!!<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3328\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2007\/08\/tn_04300002.jpg\" alt=\"\" width=\"200\" height=\"133\" \/><\/p>\n<p>P.S. Sehen Sie sich das Foto oben an. So ersch\u00f6pft sollten Sie danach sein.<\/p>\n<div class=\"quote\">\n<p style=\"text-align: center;\">\"Mit der k\u00f6rperlichen Herausforderung kommt die k\u00f6rperliche Ver\u00e4nderung\".<br \/>\n~ BB3<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>In Vorbereitung auf die Weltmeisterschaft musste Sylvia ihren K\u00f6rperbau ausbalancieren, indem sie an Beinen und H\u00fcften Muskeln aufbaute.  Hier ist der Plan, den ich erstellt habe, um einen Champion Hintern zu mei\u00dfeln.<\/p>","protected":false},"author":3,"featured_media":3328,"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-2200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sylvia Ferrero - Building Da Booty - 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\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sylvia Ferrero - Building Da Booty - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. 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