{"id":486,"date":"2020-11-08T17:40:47","date_gmt":"2020-11-08T16:40:47","guid":{"rendered":"http:\/\/akro-moebisburg.de\/?p=486"},"modified":"2020-11-08T17:40:47","modified_gmt":"2020-11-08T16:40:47","slug":"trainingsprogramm-fuer-zuhause-2","status":"publish","type":"post","link":"https:\/\/akro-moebisburg.de\/?p=486","title":{"rendered":"Trainingsprogramm f\u00fcr Zuhause"},"content":{"rendered":"\n

<\/p>\n\n\n\n

3x pro Woche Seilprogramm<\/strong><\/p>\n\n\n\n

– 200 Spr\u00fcnge Beine geschlossen <\/p>\n\n\n\n

– 100 Spr\u00fcnge Seil schwingt r\u00fcckw\u00e4rts <\/p>\n\n\n\n

3x pro Woche Kondition<\/strong><\/p>\n\n\n\n

– 15 min Laufen<\/p>\n\n\n\n

– 20x Kerze \u00e0F\u00fc\u00dfe tippen hinter Kopf auf und wieder zur Kerze<\/p>\n\n\n\n

– 20x Bauchlage \u00e0 Oberk\u00f6rper und Beine angeben \u00e0 Arme anwinkeln und strecken<\/p>\n\n\n\n

– 20x Liegest\u00fctz-ablegen- Arme Beine anheben- Liegest\u00fctz usw.<\/p>\n\n\n\n

– 20x R\u00fcckenlage \u00e0 Beine gestreckt zur Decke und Poanheben<\/p>\n\n\n\n

– 10x Liegest\u00fctz auf den Knien<\/p>\n\n\n\n

– je 1 Minute Unterarmst\u00fctz, Seitst\u00fctz rechts und links, Bauchlage mit Oberk\u00f6rper und Beinen angehoben<\/p>\n\n\n\n

3x pro Woche<\/strong><\/p>\n\n\n\n

– 20 Minuten Dehnung…alle Seiten Spagat, Br\u00fccke<\/strong><\/p>\n\n\n\n

3x pro Woche St\u00fctzentraining (kann auch ohne St\u00fctzen erfolgen)<\/strong><\/p>\n\n\n\n

– 2x 10 geschlossener St\u00fctz (5 Sekunden Halt)<\/p>\n\n\n\n

– 2x 10 gegr\u00e4tschter St\u00fctz  (5 Sekunden Halt)<\/p>\n\n\n\n

– 1 Minute Handstand an der Wand<\/p>\n","protected":false},"excerpt":{"rendered":"

3x pro Woche Seilprogramm – 200 Spr\u00fcnge Beine geschlossen  – 100 Spr\u00fcnge Seil schwingt r\u00fcckw\u00e4rts  3x pro Woche Kondition – 15 min Laufen – 20x Kerze \u00e0F\u00fc\u00dfe tippen hinter Kopf auf und wieder zur Kerze – 20x Bauchlage \u00e0 Oberk\u00f6rper und Beine angeben \u00e0 Arme anwinkeln und strecken – 20x Liegest\u00fctz-ablegen- Arme Beine anheben- Liegest\u00fctz […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-486","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=\/wp\/v2\/posts\/486","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=486"}],"version-history":[{"count":1,"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=\/wp\/v2\/posts\/486\/revisions"}],"predecessor-version":[{"id":487,"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=\/wp\/v2\/posts\/486\/revisions\/487"}],"wp:attachment":[{"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akro-moebisburg.de\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}