{"id":12123,"date":"2016-04-09T17:39:47","date_gmt":"2016-04-09T17:39:47","guid":{"rendered":"http:\/\/adrianjamesnutrition.com\/de\/?p=12123"},"modified":"2020-04-01T18:45:01","modified_gmt":"2020-04-01T18:45:01","slug":"fuenf-grossartige-uebungen-fuer-die-unteren-bauchmuskeln","status":"publish","type":"post","link":"https:\/\/adrianjamesnutrition.com\/de\/fuenf-grossartige-uebungen-fuer-die-unteren-bauchmuskeln\/","title":{"rendered":"F\u00fcnf gro\u00dfartige \u00dcbungen f\u00fcr die unteren Bauchmuskeln"},"content":{"rendered":"<p style=\"text-align: justify;\">Die meisten gro\u00dfen Muskelgruppen kann man in zwei Bereiche aufteilen. Dabei helfen spezielle \u00dcbungen, die jeweils den korrespondierenden Teil trainieren. Durch Isolation deiner unteren Bauchmuskeln mit gezielten \u00dcbungen, ist es m\u00f6glich sie zu festigen und zu formen um einen beneidenswerten v-f\u00f6rmigen Oberk\u00f6rper zu erhalten.<\/p>\n<p style=\"text-align: justify;\">Die folgenden \u00dcbungen wurden entwickelt um an deinen unteren Bauchmuskeln zu arbeiten, aber bevor du dich auf den Boden schmei\u00dft und anf\u00e4ngst die ersten Sets durchzuackern, hier ein paar Tipps:<\/p>\n<p style=\"text-align: justify;\"><strong>Fokus<\/strong>. Achte bei der Ausf\u00fchrung jeder \u00dcbung speziell auf die Isolation deiner unteren Bauchmuskeln.<\/p>\n<p style=\"text-align: justify;\"><strong>Denken<\/strong>. Das Wichtige sind nicht die Zahlen, sondern die Ausf\u00fchrung. Anstelle eines Wettlaufs zu dreistelligen Wiederholungen, konzentriere dich darauf jede Wiederholung in einer gleichf\u00f6rmigen und kontrollierten Bewegung auszuf\u00fchren.<\/p>\n<p style=\"text-align: justify;\">Bereit, diesen unteren Muskeln ordentlich einzuheizen? OK, auf geht&#8217;s &#8230;<\/p>\n<p style=\"text-align: justify;\"><strong>Reverse Crunch<\/strong>: Liege auf dem R\u00fccken, Beine in der Luft in einem 90-Grad Winkel. Bringe deine Knie an deine Brust.<\/p>\n<p style=\"text-align: justify;\"><strong>Klappmesser<\/strong>: Liege auf dem R\u00fccken, Arme ausgestreckt \u00fcber dem Kopf. Bringe Arme und Beine zusammen.<\/p>\n<p style=\"text-align: justify;\"><strong>Pendel<\/strong>: Liege auf dem R\u00fccken, Beine zur Decke gestreckt. Schwinge beide Beine abwechseln von einer Seite zur anderen.<\/p>\n<p style=\"text-align: justify;\"><strong>Korkenzieher<\/strong>: Liege auf dem R\u00fccken, Beine zur Decke gestreckt. Drehe deine F\u00fc\u00dfe in Richtung Decke, drehe dabei die H\u00fcfte.<\/p>\n<p style=\"text-align: justify;\"><strong>V-Sit<\/strong>: Liege auf dem R\u00fccken, Arme flach an den Seiten. Bringe deine Knie und Brust gleichzeitig zusammen in eine Sitzposition.<\/p>\n<p style=\"text-align: justify;\">Nat\u00fcrlich kann die Beschreibung einer \u00dcbung alles nur bedingt erkl\u00e4ren. Wenn es doch nur einen Weg g\u00e4be Videos zu sehen, die jede \u00dcbung klar demonstrieren und mit Audiokommentar beschreiben &#8230;<\/p>\n<a href=\"https:\/\/adrianjamesnutrition.com\/de\/apps\/\"><img decoding=\"async\" class=\"fullwidthapp\" src=\"https:\/\/adrianjamesnutrition.com\/wp-content\/uploads\/2016\/10\/Adrian-James-6-Pack-Abs-DE-Health-Fitness-App.jpg\" alt=\"adrian james abs workout app\" \/><\/a>\r\n\r\n&nbsp;\r\n<div class=\"responsive-image-wrapper hide-desktop\">\r\n<div class=\"applinks\" style=\"text-align: center;\"><a href=\"https:\/\/itunes.apple.com\/de\/app\/adrian-james-sixpack-bauchmuskel-training\/id544464429\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/adrianjamesnutrition.com\/wp-content\/uploads\/2016\/10\/ios-de.png\" alt=\"appstore\" width=\"110\" \/><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.adrianjamesnutrition.sixpackabsde\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" src=\"https:\/\/adrianjamesnutrition.com\/wp-content\/uploads\/2016\/10\/google-de.png\" width=\"110\" \/><\/a><\/div>\r\n<\/div><style data-type=\"vc_shortcodes-custom-css\"><\/style>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Nun, du wirst es kaum glauben &#8211; den gibt es! Alle diese f\u00fcnf \u00dcbungen f\u00fcr die unteren Bauchmuskeln &#8211; plus 13 zus\u00e4tzliche \u00dcbungen &#8211; kann man in der App <a href=\"https:\/\/itunes.apple.com\/de\/app\/adrian-james-sixpack-bauchmuskel\/id544464429?mt=8\">Adrian James Sixpack-Bauchmuskel Training<\/a> finden. Lade sie noch heute vom App Store herunter und probiere diese genialen Moves selber aus.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10239\" src=\"https:\/\/adrianjamesnutrition.com\/wp-content\/uploads\/2013\/11\/article-footer-sig-headshot-compact.png\" alt=\"article-footer-sig-headshot-compact\" width=\"550\" height=\"307\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Entwickle ausgepr\u00e4gte und gut definierte untere Bauchmuskeln mit diesen ger\u00e4telosen \u00dcbungen f\u00fcr zu Hause.<\/p>\n","protected":false},"author":2,"featured_media":18564,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[166,1881],"tags":[],"class_list":["post-12123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-6pack","category-sixpack-bauchmuskel-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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