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Sie helfen, die Kraft im Unterkörper zu stärken, verbessern die Kernstabilität und steigern die Gesamtleistung. 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Sie aktivieren auch die Oberschenkelmuskeln und den Kern und verbessern so die Haltung und die allgemeine athletische Leistung, insbesondere bei Bewegungen, die eine Hüftstreckung erfordern, wie Laufen und Springen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Welche Variationen der Hip Thrusts gibt es?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Sie können Hip Thrusts mit einem Bein versuchen oder Widerstandsbänder hinzufügen, um die Intensität und Aktivierung der Gesäßmuskeln zu erhöhen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Häufige Fehler bei Hip Thrusts:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Vermeiden Sie es, den unteren Rücken zu wölben oder die Hüften oben nicht vollständig zu strecken, da dies die Aktivierung der Gesäßmuskulatur einschränkt und die Wirbelsäule belasten kann. 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