{"id":30837,"date":"2024-09-05T08:20:22","date_gmt":"2024-09-05T06:20:22","guid":{"rendered":"https:\/\/galileo-training.com\/uncategorized\/uebung-uw31-planking-schwer\/"},"modified":"2024-09-05T08:20:40","modified_gmt":"2024-09-05T06:20:40","slug":"exercise-ew31-planking-hard","status":"publish","type":"post","link":"https:\/\/galileo-training.com\/en\/exercises\/exercise-ew31-planking-hard\/","title":{"rendered":"Exercise EW31: Planking (hard)"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"30837\" class=\"elementor elementor-30837 elementor-30835\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f924a4f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f924a4f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-14789601\" data-id=\"14789601\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ea7c825 color-scheme-inherit text-left elementor-widget elementor-widget-text-editor\" data-id=\"4ea7c825\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>\u00dcbung UW31: Planking (schwer)<\/h3>\n<p>Erweiterte \u00dcbung f\u00fcr deutlich Fortgeschrittene &amp; Profis.<\/p>\n<p><strong>Ziel:<\/strong> Kr\u00e4ftigung der Rumpfmuskulatur, Schultern und insbesondere Bauchmuskeln<\/p>\n<p><strong>Vorbereitung:<\/strong> Yogamatte oder Kissen auf Galileo legen<\/p>\n<p><strong>Parameter:<\/strong> Frequenz 27-33 Hz \/ Position 1-2.5 \/ Dauer: 1-2 Minuten<\/p>\n<p><strong>Durchf\u00fchrung:<\/strong><br \/><em><strong>Grundhaltung:<\/strong> <\/em>Leichte Schultervorlage (Schultern deutlich vor Ellenbogen), reduziert die \u00dcbertragung in den Kopf. In der Grundstellung sollte der K\u00f6rper eine gerade Linie bilden.<br \/><em><strong>Bewegung:<\/strong> <\/em>Beine abwechselnd langsam gestreckt anheben.<\/p>\n<p><strong>Achtung:<\/strong> Bitte unbedingt eine Matte\/gefaltetes Handtuch\/Kissen unterlegen! Da die Ellenbogen direkt auf der Platte aufliegen, l\u00e4sst es sich nicht verhindern, dass der Kopf mitvibriert. Daher ist die \u00dcbung nur f\u00fcr Fortgeschrittene geeignet. Falls die Vibrationen, die auf den Kopf \u00fcbertragen werden, unangenehm sind, bitte eine andere \u00dcbung w\u00e4hlen wie z.B. \u00dcbung <a href=\"https:\/\/galileo-training.com\/UW28\/\">UW28<\/a>.<\/p>\n<p><strong>Tipp 1:<\/strong> Um die \u00dcbertragung in auf den Kopf zu minimieren, kann ein Yogablock aufrecht auf das Bedienteil des Galileo Ger\u00e4tes gestellt und die Stirn darauf abgelegt werden.<\/p>\n<p><strong>Tipp 2:<\/strong> Wenn der Nacken nach der \u00dcbung verspannt ist, \u00dcbung <a href=\"https:\/\/galileo-training.com\/UW22\/\">UW22<\/a> \/ <a href=\"https:\/\/galileo-training.com\/UW12\/\">UW12<\/a> oder auch <a href=\"https:\/\/galileo-training.com\/UW30\/\">UW30<\/a> zur Lockerung der Nackenmuskulatur nutzen!<\/p>\n<p><strong><a href=\"https:\/\/galileo-training.com\/galileo-ubungsvideos\/\">Liste aller Galileo<sup>\u00ae<\/sup> \u00dcbungsvideos &gt;<\/a><\/strong><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d45b977 elementor-widget elementor-widget-post-info\" data-id=\"2d45b977\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-4dfa463\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/galileo-training.com\/en\/2024\/09\/05\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>05.09.2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-6ad0cb2\" itemprop=\"about\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-terms\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">Produktgruppen: <\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<a href=\"https:\/\/galileo-training.com\/en\/produktgruppe\/galileo-therapie\/\" class=\"elementor-post-info__terms-list-item\">Galileo Therapie<\/a>, <a href=\"https:\/\/galileo-training.com\/en\/produktgruppe\/galileo-therapy\/\" class=\"elementor-post-info__terms-list-item\">Galileo Therapy<\/a>, <a href=\"https:\/\/galileo-training.com\/en\/produktgruppe\/galileo-training-en-229\/\" class=\"elementor-post-info__terms-list-item\">Galileo Training<\/a>\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"wd-negative-gap elementor-section elementor-top-section elementor-element elementor-element-b43cb53 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b43cb53\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-dee0be2\" data-id=\"dee0be2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-ae2b2bf\" data-id=\"ae2b2bf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7374a93 elementor-widget elementor-widget-video\" data-id=\"7374a93\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtube.com\\\/embed\\\/8MVsJlDrP0U&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;mute&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"default\" data-borlabs-cookie-content=\"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\"><div class=\"brlbs-cmpnt-cb-preset-a\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>Default<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: none\">Accept required service and unblock content<\/a> <\/div> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div><\/div><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-770b88b\" data-id=\"770b88b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Galileo Training Exercise Video EW31 &#8211; Goal:  Strengthening of trunk, shoulders and especially abs<\/p>\n","protected":false},"author":22,"featured_media":30535,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2409,2317],"tags":[2629,2530,2324,2555,2666,2533,2344,2345,2534,2325,1155,2667,1106,2560,2575,1009,2559,2558,984,2353,2544,1116,2327,2307,2380,2692,2694,2545,1029,2329,2330,2331],"produktgruppe":[321,794,2759],"thema":[],"class_list":["post-30837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-uebungen","tag-abs","tag-back-en","tag-beispieluebung-en","tag-brust-en","tag-ew31","tag-exerciesoftheweek","tag-exercisevideo","tag-fitandhealthy","tag-galileo-en","tag-galileo-therapy-en","tag-galileo-training-en","tag-galileoew31","tag-galileotherapie","tag-galileotherapie-en","tag-galileotherapy-en","tag-galileotraining","tag-galileouw31-en","tag-galileouw31","tag-galileoworkout-en","tag-gesundundfit-en","tag-planking-en","tag-relaxation","tag-ruecken-en","tag-ruecken","tag-rueckentraining-en","tag-schulter-en","tag-shoulder-en","tag-sixpack-en","tag-stretch-en","tag-uebungderwoche-en","tag-uebungsvideo-en","tag-uew31-en","produktgruppe-galileo-therapie","produktgruppe-galileo-therapy","produktgruppe-galileo-training-en-229"],"acf":[],"_links":{"self":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/posts\/30837","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/comments?post=30837"}],"version-history":[{"count":0,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/posts\/30837\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/media\/30535"}],"wp:attachment":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/media?parent=30837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/categories?post=30837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/tags?post=30837"},{"taxonomy":"produktgruppe","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/produktgruppe?post=30837"},{"taxonomy":"thema","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/thema?post=30837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}