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Wenn du dich auf durchdachte Übungen für dein Training zu Hause konzentrierst, kannst du Kraft aufbauen, deine Mobilität verbessern und deine Ausdauer steigern. Ob dein Ziel Krafttraining zu Hause ist oder einfach mehr Bewegung im Alltag, Training zu Hause macht es leichter, dranzubleiben und die Kontrolle über deine Fitnessroutine zu übernehmen.","type":"text"}]}]},"priority":"100000146","component":"postPage","entryText":"","introText":{"type":"doc","content":[{"type":"paragraph"}]},"categories":[],"pageContent":[{"_uid":"6ac143f5-8df6-4513-b8d5-e68f19635152","items":[{"_uid":"6ef8e9ef-7278-4dd8-9e58-55390c9c4b20","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Einer der größten Vorteile eines Trainings mit dem eigenen Körpergewicht ist seine Einfachheit. Du brauchst weder Geräte noch Gewichte oder eine Mitgliedschaft im Fitnessstudio, um zu starten. 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Nicht viel."}],"heading":[{"_uid":"58dabddf-a500-4598-b814-08e036d15920","text":"Was brauchst du für ein Home Workout ohne Geräte?","type":"h2","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"none"},{"_uid":"35984e21-e35c-430d-a9e8-26de2bf82209","content":[{"_uid":"da5c1c16-72f4-41b5-a6bd-e2bbb3294f20","link":[],"heading":[{"_uid":"030ecedc-7fc0-47f7-91b4-12aabc22cb9a","text":"Plank","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"b7b00bce-fd0c-4a09-93e9-f1cae7d0b6ef","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Die Plank","type":"text","marks":[{"type":"link","attrs":{"href":"/de/pages/stories/workouts/plank-variations-technique","uuid":"d3f1273a-6c15-4a50-869f-58ad789974fa","anchor":null,"target":"_self","linktype":"story"}}]},{"text":" ist eine effektive Core-Übung, die Bauchmuskeln, Schultern und Rücken stärkt. Von der klassischen Unterarm-Plank bis hin zu Variationen wie Side Plank oder Plank to Push-up baut diese Übung Kraft und Kontrolle auf – ganz ohne Geräte.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"So machst du eine Plank:","type":"text","marks":[{"type":"bold"}]},{"text":" Platziere deine Unterarme unter deinen Schultern auf dem Boden, strecke deine Beine nach hinten aus und halte deinen Körper in einer geraden Linie, während du deine Körpermitte aktiv anspannst.","type":"text"}]}]},"component":"paragraph"}],"backgroundMobile":[{"_uid":"c1e67d07-ee4e-4259-a2e6-fad00735979a","image":{"id":154041685861328,"alt":"Person in a plank position on a green mat in a gym, wearing a light green workout outfit from Björn Borg","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/1200x1800/0e14d9bd85/plank.jfif","copyright":"","fieldtype":"asset","meta_data":{"alt":"Person in a plank position on a green mat in a gym, wearing a light green workout outfit from Björn Borg","title":"","source":"","copyright":""},"is_external_url":false},"component":"backgroundImage"}],"backgroundDesktop":[]},{"_uid":"774e3b1b-3429-4494-9608-dcaba74be01a","link":[],"heading":[{"_uid":"d9b02c7d-3754-45b5-8f5c-c3818fda4a2d","text":"Liegestütze","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"574c9f63-2514-4336-99f7-15ac898b737a","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Liegestütze","type":"text","marks":[{"type":"link","attrs":{"href":"/de/pages/stories/workouts/plank-variations-technique","uuid":"d3f1273a-6c15-4a50-869f-58ad789974fa","anchor":null,"target":"_self","linktype":"story"}}]},{"text":" sind eine klassische Übung mit dem eigenen Körpergewicht, die Brust, Schultern und Trizeps stärken und gleichzeitig die Körpermitte aktivieren. 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Sie sind eine einfache, aber effektive Ergänzung für jedes Training mit dem eigenen Körpergewicht und lassen sich leicht in eine Trainingsroutine zu Hause integrieren.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"So machst du Crunches:","type":"text","marks":[{"type":"bold"}]},{"text":" Lege dich mit angewinkelten Knien auf den Rücken, spanne deine Körpermitte an, hebe deine Schultern leicht vom Boden ab und senke sie anschließend kontrolliert wieder ab.","type":"text"}]}]},"component":"paragraph"}],"backgroundMobile":[{"_uid":"d9ee9226-8334-4746-8695-ffa5eb787a1e","image":{"id":146720305376989,"alt":"Woman doing a regular crunch at the gym, wearing Borg Reform Tights and Studio Soft T-Shirt in Agave Green from Björn Borg","name":"","focus":"","title":"Woman doing a crunch wearing Borg Reform Tights and Studio Soft T-Shirt in Agave Green","source":"","filename":"https://imgs.bjornborg.com/images/1200x1800/bf6adf666f/regular-crunches.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing a regular crunch at the gym, wearing Borg Reform Tights and Studio Soft T-Shirt in Agave Green from Björn Borg","title":"Woman doing a crunch wearing Borg Reform Tights and Studio Soft T-Shirt in Agave Green","source":"","copyright":""},"is_external_url":false},"overlay":"","position":"","component":"backgroundImage"}],"backgroundDesktop":[]}],"heading":[],"anchorTag":[],"component":"contentSliderModule","paragraph":[],"moduleMarginStyle":"s"},{"_uid":"67b9d4be-78c7-42dd-a000-9ed23638361f","items":[{"_uid":"84491ed3-9842-4c2a-a948-7532458324d0","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Liegestütze ","type":"text","marks":[{"type":"link","attrs":{"href":"/de/pages/stories/workouts/push-up-technique-variations","uuid":"404d41d4-7d9c-4cd2-8ed7-b5db293e8bce","anchor":null,"target":"_self","linktype":"story"}}]},{"text":"trainieren vor allem Brust, Schultern und Trizeps. Gleichzeitig wird die Körpermitte – einschließlich Bauchmuskeln und unterem Rücken – aktiviert, um den Körper während der gesamten Bewegung stabil zu halten. Zusätzlich spannen sich Gesäß und Beine an, um eine starke und gerade Plank-Position zu halten.","type":"text"}]}]},"component":"textSection","subheading":"Welche Muskeln trainieren Liegestütze?"},{"_uid":"8106672b-0205-4c7a-9fc2-a2e408258513","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Die richtige Anzahl an Liegestützen pro Tag hängt von deinem Fitnesslevel und deinen Zielen ab. Konzentriere dich auf Qualität statt Quantität, Kontinuität und gute Technik sind wichtiger als eine bestimmte Zahl zu erreichen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]}]},"component":"textSection","subheading":"Wie viele Liegestütze pro Tag?"}],"heading":[{"_uid":"6987c841-90ed-4324-a214-9c4ecfd7061c","text":"Über Liegestütze","type":"h2","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[{"_uid":"ef725e95-6806-46f3-8c47-28785fe20d1a","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Trainiere Liegestütze regelmäßig","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Achte auf die richtige Technik – halte deinen Körper gerade und spanne deine Körpermitte an","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Nutze erhöhte Liegestütze, wenn du deine Kraft schrittweise aufbauen möchtest","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Führe Wiederholungen in langsamem Tempo aus, um Muskelkontrolle und Zeit unter Spannung zu erhöhen","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Stärke unterstützende Muskeln wie Trizeps, Schultern und die Körpermitte","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Verfolge deine Wiederholungen und versuche, dich jede Woche leicht zu verbessern","type":"text"}]}]}]}]},"component":"textSection","subheading":"Wie schaffst du mehr 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