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Den Nacken belasten","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Was passiert?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Die Hände ziehen den Kopf nach vorne, anstatt dass die Bauchmuskeln die Arbeit übernehmen.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Risiken","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Überlastung des Nackens und geringere Aktivierung der Bauchmuskulatur.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Lösung","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Halte die Hände locker hinter dem Kopf oder verschränke die Arme vor der Brust.","type":"text"},{"type":"hard_break"},{"text":"Konzentriere dich darauf, die Schultern anzuheben, nicht den Kopf.","type":"text"}]},{"type":"horizontal_rule"},{"type":"heading","attrs":{"level":3,"textAlign":null},"content":[{"type":"hard_break"},{"text":"2. 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