{"id":2947,"date":"2020-12-30T18:43:53","date_gmt":"2020-12-30T17:43:53","guid":{"rendered":"https:\/\/www.barbaralust.at\/?page_id=2947"},"modified":"2025-03-13T14:04:27","modified_gmt":"2025-03-13T13:04:27","slug":"heavy-weight-training-3","status":"publish","type":"page","link":"https:\/\/www.barbaralust.at\/?page_id=2947","title":{"rendered":"Heavy Weight Training"},"content":{"rendered":"<p><strong>Freies Hanteltraining<\/strong> (also nicht an Ger\u00e4ten), wie im Fitness-Center, f\u00fcr zu Hause.<\/p>\n<p><strong>Schwereres Gewicht und weniger Wiederholungen<\/strong> f\u00fcr ein einziges Ziel, <strong>Muskelaufbau<\/strong>.<\/p>\n<p>Ich verwende Schraubhanteln, Clip-Systeme gehen auch.<\/p>\n<p>Alle \u00dcbungen und entsprechende Wiederholungszahlen sind darauf ausgelegt, dass man in der Wohnung zum Beispiel kein Hantel-Rack hat, also alle Gewichte sicher vom Boden aufheben k\u00f6nnen muss.<\/p>\n<p><strong>Derzeit erh\u00e4ltliche Folgen<\/strong> (von manchen Folgen gibt es mehrere Versionen, die k\u00fcrzeren sind oft etwas forgeschrittener, weil mit weniger Erkl\u00e4rungen und k\u00fcrzeren Pausen):<\/p>\n<p><strong>Heavy Weight Training: Ausfallschritte und Step Ups, 25 Minuten<\/strong><\/p>\n<p><strong>Heavy Weight Training: Beine mit Langhantel, 25 Minuten (3)<\/strong><\/p>\n<p><strong>Heavy Weight Training: Beine mit Langhantel, 30 Minuten (1)<\/strong><\/p>\n<p><strong>Heavy Weight Training: Beine mit Langhantel, 30 Minuten (2)<\/strong><\/p>\n<p><strong>Heavy Weight Training: Bizeps und Trizeps, 15 Minuten<\/strong><\/p>\n<p><strong>Heavy Weight Training: Brust und oberer R\u00fccken, 20 Minuten<\/strong><\/p>\n<p><strong>Heavy Weight Training: Ganzk\u00f6rperteraining, 60 Minuten<\/strong><\/p>\n<p><strong>Heavy Weight Training: Latissimus (\u00dcberzieher) und obere Brust (Schr\u00e4gbankdr\u00fccken mit Kurzhanteln) auf Fitball\/Schr\u00e4gbank\/Step\/Boden, 15 Minuten<\/strong><\/p>\n<p><strong>Heavy Weight Training: Schultern und Latissimus, 20 Minuten (2)<\/strong><\/p>\n<p><strong>Heavy Weight Training: Schultern und Latissimus, 25 Minuten<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2749\" src=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-300x300.jpg 300w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-1024x1024.jpg 1024w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-150x150.jpg 150w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-768x768.jpg 768w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-1536x1536.jpg 1536w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-1200x1200.jpg 1200w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1-1980x1980.jpg 1980w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131142956_10158839706059784_6978101024965182060_o-1.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2751\" src=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-300x300.jpg 300w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-1024x1024.jpg 1024w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-150x150.jpg 150w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-768x768.jpg 768w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-1536x1536.jpg 1536w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-1200x1200.jpg 1200w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o-1980x1980.jpg 1980w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131314532_10158839785439784_583634473391620362_o.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-3075\" src=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2021\/01\/IMG_1425-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2021\/01\/IMG_1425-300x300.jpg 300w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2021\/01\/IMG_1425-150x150.jpg 150w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2021\/01\/IMG_1425.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2788\" src=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131898923_10158848376369784_2948440907094917088_n-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131898923_10158848376369784_2948440907094917088_n-300x300.jpg 300w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131898923_10158848376369784_2948440907094917088_n-150x150.jpg 150w, https:\/\/www.barbaralust.at\/wp-content\/uploads\/2020\/12\/131898923_10158848376369784_2948440907094917088_n.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Freies Hanteltraining (also nicht an Ger\u00e4ten), wie im Fitness-Center, f\u00fcr zu Hause. Schwereres Gewicht und weniger Wiederholungen f\u00fcr ein einziges Ziel, Muskelaufbau. Ich verwende Schraubhanteln, Clip-Systeme gehen auch. Alle \u00dcbungen [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2947","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=\/wp\/v2\/pages\/2947","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2947"}],"version-history":[{"count":7,"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=\/wp\/v2\/pages\/2947\/revisions"}],"predecessor-version":[{"id":30919,"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=\/wp\/v2\/pages\/2947\/revisions\/30919"}],"wp:attachment":[{"href":"https:\/\/www.barbaralust.at\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}