{"id":346,"date":"2005-10-26T15:16:00","date_gmt":"2005-10-26T19:16:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/the-gauntlet"},"modified":"2017-09-19T15:31:55","modified_gmt":"2017-09-19T19:31:55","slug":"der-spiesrutenlauf","status":"publish","type":"post","link":"https:\/\/billybeck.com\/de\/physical-training\/the-gauntlet","title":{"rendered":"Das GAUNTLET"},"content":{"rendered":"

The Gauntlet ist ein Workout, das ich entwickelt habe, um meinen Kunden zu helfen, mental und k\u00f6rperlich st\u00e4rker zu werden, egal wo auf der Welt sie sich befinden m\u00f6gen.<\/p>\n

Dies ist keineswegs ein \"Spaziergang\".<\/p>\n

So mache ich es im sonnigen Ft. Lauderdale, Florida.<\/p>\n

Gehen Sie an den Strand:<\/p>\n

    \n
  1. Ich atme tief durch und stelle mir vor, was ich erreichen m\u00f6chte.<\/li>\n
  2. Setzen Sie sich ein Trainingsziel. Zum Beispiel, Gauntlet innerhalb von 25 Minuten abzuschlie\u00dfen.<\/li>\n
  3. Aufw\u00e4rmen mit einem Lauf \u00fcber 1 Meile. Langsam beginnen und das Tempo allm\u00e4hlich steigern.<\/li>\n
  4. Das GAUNTLET<\/li>\n
  5. W\u00e4hlen Sie VIER \u00dcbungen aus: Eine Unterk\u00f6rperbewegung (Kniebeugen, Split Squats, Jump Squats, Walking Lunges), eine Druckbewegung (Dips oder Liegest\u00fctze), eine Zugbewegung (Klimmz\u00fcge, Klimmz\u00fcge, Inverted Rows) und eine Bauchmuskel-Bewegung (Hanging Leg Raises, Jack Knives, Crunches)<\/li>\n
  6. Beginnen Sie mit 10 Wiederholungen jeder Bewegung in einem Zirkel. Halten Sie die Pausen zwischen den Bewegungen so kurz wie m\u00f6glich.<\/li>\n
  7. Dann machen Sie von jeder Bewegung 9 Wiederholungen.<\/li>\n
  8. Jetzt 8 Wiederholungen<\/li>\n
  9. SIEBEN!<\/li>\n
  10. Erkennen Sie hier ein Muster, Einstein?<\/li>\n
  11. Sie haben es geschafft! Gehen Sie ganz runter auf 1 REP pro Bewegung.<\/li>\n
  12. Dann klettern Sie wieder den Berg hinauf. Bis hin zu 10 Wiederholungen. Geben Sie Ihr Bestes. Du hast den Rest deines Lebens Zeit zum Ausruhen.<\/li>\n<\/ol>\n

    Stellen Sie sich die Belohnungen vor, die Sie sich w\u00fcnschen, wenn Sie den Gauntlet angreifen. Konzentrieren Sie sich auf das, was Sie wollen.<\/p>\n

    Was auch immer Sie tun, konzentrieren Sie sich nicht auf Schmerzen oder Unbehagen. Schmerz ist ein Indikator f\u00fcr zuk\u00fcnftige Ver\u00e4nderungen. Umarmen Sie ihn.<\/p>\n

    Nat\u00fcrlich gibt es verschiedene Arten von Schmerzen - gute und schlechte. Ich vertraue darauf, dass Sie wissen, wann das Risiko den Nutzen \u00fcbersteigt.<\/p>\n

    Greifen Sie den Plan an,<\/p>\n

    Billy Beck III<\/p>\n

    P.S. Sie k\u00f6nnen dieses Workout \u00fcberall machen. Du musst nicht am Strand sein. Du kannst es auf einem Spielplatz, in deinem Haus, im Fitnessstudio oder im Gef\u00e4ngnis machen. Zum Teufel, bewegen Sie einfach Ihren Hintern und tun Sie etwas. Sie werden mir daf\u00fcr danken.<\/p>","protected":false},"excerpt":{"rendered":"

    Probieren Sie dieses Ganzk\u00f6rpertraining aus, f\u00fcr das Sie keine Ausr\u00fcstung ben\u00f6tigen und das Ihnen hilft, Ihre Muskeln zu trainieren, Fett abzubauen und Ihre mentale St\u00e4rke zu entwickeln.<\/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-346","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nThe GAUNTLET - 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\/the-gauntlet\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The GAUNTLET - 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