{"id":30841,"date":"2023-02-09T19:30:13","date_gmt":"2023-02-09T17:30:13","guid":{"rendered":"https:\/\/galileo-training.com\/uncategorized\/ubung-w32-tiefe-kniebeuge\/"},"modified":"2024-08-21T17:05:28","modified_gmt":"2024-08-21T15:05:28","slug":"ubung-w32-tiefe-kniebeuge","status":"publish","type":"post","link":"https:\/\/galileo-training.com\/en\/uncategorized\/ubung-w32-tiefe-kniebeuge\/","title":{"rendered":"\u00dcbung W32: Tiefe Kniebeuge"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"30841\" class=\"elementor elementor-30841\" 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 W32: Tiefe Kniebeuge<\/h3><p>Ideale Kombi\u00fcbung<\/p><p><strong>Ziel:<\/strong> Leistungssteigerung + Kr\u00e4ftigung Beinmuskulatur, Gluteus und R\u00fcckenmuskulatur<\/p><p><strong>Parameter:<\/strong> Frequenz: 27 Hz bis 33 Hz \/ Position 1.0-2.5 \/ Dauer: 1-2 Min. (je nach individueller Fitness)<\/p><p><strong>Durchf\u00fchrung:<\/strong><br \/><em><strong>Grundhaltung:<\/strong> <\/em>Kniebeuge, so tief wie m\u00f6glich (ohne Gelenkschmerz!), ganzer Fu\u00df liegt auf. Gewicht auf der Ferse, Vorfu\u00df hat aber noch Kontakt mit platte, Po ragt weit nach hinten, Oberk\u00f6rper weit nach vorne gebeugt, leichtes Hohlkreuz.<br \/><em><strong>Bewegung:<\/strong> <\/em>Anf\u00e4nger bleiben in der Statik und konzentrieren sich auf die korrekte Grundhaltung. Fortgeschrittene k\u00f6nne eine langsame Dynamik \u00fcberlagern (3 Sekunden auf, 3 Sekunden ab) aber immer deutlich in der Beuge bleiben (nicht in die \u00dcberstreckung!).<br \/>Ziel der \u00dcbung ist die maximale Erm\u00fcdung des Oberschenkels sowie Gluteus und R\u00fcckenstrecker in m\u00f6glichst maximal einer Minute. Die ist f\u00fcr Anf\u00e4nger am einfachsten bei hohen Frequenzen aber enger Fu\u00dfposition (1.5) zu erreichen. Der erm\u00fcdete Muskel darf Brennen, die Gelenke nicht! (sollten die Gelenke nach der \u00dcbung sich unangenehm anf\u00fchlen, Intensit\u00e4t reduzieren um der Gelenksumgebenden Muskulatur Zeit zur Anpassung zu geben).<\/p><p><strong>Wiederholungen:<\/strong> \u00dcbung 2- bis 3-mal wiederholen, dazwischen eine Pause von 1-3 Minuten.<\/p><p><strong>Tipp 1<\/strong>: Zur Intensit\u00e4tssteigerung kann folgendes allm\u00e4hlich angepasst werden: Frequenz, Tiefe der Kniebeuge, Fu\u00dfposition (max. 2.5), Zusatzgewicht (Hanteln in vor dem K\u00f6rper ausgestreckten H\u00e4nden, Langhantel auf Schulter, Gewichtsweste)<\/p><p><strong>Tipp 2:<\/strong> Um eine Trainingssitzung effizienter zu gestalten, k\u00f6nnen auch \u201eaktive\u201c Pausen genutzt werden: Trainieren Sie hierzu in der Pause andere Muskelgruppen, z.B. Wadentraining \u00dcbung <a href=\"https:\/\/galileo-training.com\/UW8\/\">UW8<\/a> oder <a href=\"https:\/\/galileo-training.com\/UW8\/\">UW9<\/a>.<\/p>\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\/2023\/02\/09\/\">\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>09.02.2023<\/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<\/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\\\/embed2\\\/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>. 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