{"id":13971,"date":"2015-10-18T22:56:01","date_gmt":"2015-10-18T22:56:01","guid":{"rendered":"http:\/\/adrianjamesnutrition.com\/de\/?p=13971"},"modified":"2019-07-27T16:32:52","modified_gmt":"2019-07-27T16:32:52","slug":"fuenf-explosive-uebungen-fuer-einen-knackigen-hintern","status":"publish","type":"post","link":"https:\/\/adrianjamesnutrition.com\/de\/fuenf-explosive-uebungen-fuer-einen-knackigen-hintern\/","title":{"rendered":"F\u00fcnf explosive \u00dcbungen f\u00fcr einen knackigen Hintern"},"content":{"rendered":"<p class=\"p1\" style=\"text-align: justify;\">Ich werde oft gefragt: <i>\u201eWie bekomme ich knackige Pobacken?\u201c <\/i>Allerdings wird mir diese Frage nie so gestellt, denn keiner nennt den Ges\u00e4\u00dfmuskel bei seinem richtigen Namen. F\u00fcr die breite Allgemeinheit handelt es sich um die Muskeln in deinem Hintern.<\/p>\n<p class=\"p2\" style=\"text-align: justify;\"><i>\u201eWie bekomme ich knackige Pobacken?\u201c<\/i> Obwohl mir diese Frage meist von Frauen gestellt wird, sind feste Pobacken doch f\u00fcr beide Geschlechter von Vorteil. Abgesehen von den kosmetischen Vorteilen, die ein wohlgeformter Hintern mit sich bringt, gibt es auch praktische Vorteile.<\/p>\n<p class=\"p2\" style=\"text-align: justify;\">Der Gluteus Maximus, die gr\u00f6\u00dfte Muskelgruppe im ganzen K\u00f6rper, ist nicht nur f\u00fcr nettes Aussehen zust\u00e4ndig: er wird ben\u00f6tigt, um deine H\u00fcfte und Beine vorw\u00e4rtszubewegen. Wenn du diese Muskeln st\u00e4rkst, dann verbessert du deine gesamte Mobilit\u00e4t und deine sportliche Leistung, gleichzeitig verbrennt das Training der Pobacken Kalorien und regt die Fettverbrennung an.<\/p>\n<p class=\"p2\" style=\"text-align: justify;\">Nachdem du jetzt dementspechen motiviert bist, um mit dem Training deiner Pobacken zu beginnen, bleibt nur noch eine kleine Frage\u2026<i>wie?<\/i><\/p>\n<p class=\"p2\" style=\"text-align: justify;\">Das Geheimnis zu tollen Pobacken liegt darin, verschiedene \u00dcbungen mit guter Haltung durchzuf\u00fchren. Wenn du sie oft genug wiederholst, wirst du bald einen wohlgeformten, runden Hintern haben, auf den du stolz sein kannst. Hier habe ich f\u00fcnf explosive \u00dcbungen zusammengestellt, die nachweislich wahre Wunder f\u00fcr deine Pobacken bewirken k\u00f6nnen:<\/p>\n<ul style=\"text-align: justify;\">\n<li class=\"li3\"><b>Bell Squat<\/b>: Springe aus dem Stand nach vorne in eine tiefe Hocke und springe dann sofort wieder zur\u00fcck.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li class=\"li3\"><b>Squat Sprint<\/b>: Verlagere dein Gewicht auf die Fu\u00dfballen, w\u00e4hrend du dich in eine tiefe Hocke b\u00fcckst. Renne nun auf der Stelle so schnell wie m\u00f6glich.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li class=\"li3\"><b>Star Jump<\/b>: Stell deine F\u00fc\u00dfe etwas schulterbreit auseinander und leg die Arme eng an den K\u00f6rper an. Gehe nun etwa halbtief in die Hocke und springe dann schnell so hoch wie m\u00f6glich. Strecke beim Hochspringen deine Arme und Beine soweit wie m\u00f6glich aus.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li class=\"li3\"><b>Side Hop Toe-Tap<\/b>: Springe seitw\u00e4rts auf ein Bein und ber\u00fchre deine Zehen mit der gegen\u00fcberliegenden Hand. F\u00fcr bessere Balance stelle dein zweites Bein hinter das Bein, auf dem du gerade gelandet bist. Lande sanft auf den Fu\u00dfballen.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li class=\"li3\"><b>Elbow to Knee Squat<\/b>: Gehe abwechselnd in die Hocke und h\u00fcpfe hoch, zieh das Knie dabei zum gegen\u00fcberliegnden Ellenbogen.<\/li>\n<\/ul>\n<p class=\"p2\" style=\"text-align: justify;\">Wenn du dich fragst, wie du alle diese \u00dcbungen richtig ausf\u00fchrst, dann hat <a href=\"https:\/\/adrianjamesnutrition.com\/de\/apps\/adrian-james-hochintensives-intervall-training\/\"><span class=\"s1\">Adrian James Hochintensives Intervalltraining<\/span><\/a> all die Antworten f\u00fcr dich. Diese App zeigt dir mit Ton und Video, wie die 18 \u00dcbungen ausgef\u00fchrt werden, au\u00dferdem erh\u00e4ltst du ein 15-min\u00fctiges Workout, das du an deine Bed\u00fcrfnisse anpassenund \u00fcberall und immer machen kannst.<\/p>\n<a href=\"https:\/\/adrianjamesnutrition.com\/de\/apps\/\"><img decoding=\"async\" class=\"fullwidthapp\" src=\"https:\/\/adrianjamesnutrition.com\/wp-content\/uploads\/2023\/01\/0.jpeg\" alt=\"adrian james high intensity interval training\" \/><\/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-hochintensives-intervall-training\/id727068503\" 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.hiitde\" 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><\/p>\n<p class=\"p2\" style=\"text-align: justify;\">Verwende die App 3-5-mal pro Woche und du wirst nicht nur Fett verbrennen und deine kardiovaskul\u00e4re Fitness verbessern \u2013 du bekommst zus\u00e4tzlich noch feste, wohlgeformte Pomuskeln. Richtig geh\u00f6rt: den perfekten Hintern.<\/p>\n<p class=\"p2\" style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full aligncenter\" src=\"https:\/\/adrianjamesnutrition.com\/wp-content\/uploads\/2013\/11\/article-footer-sig-headshot-compact.png\" alt=\"\" width=\"550\" height=\"307\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Entwickle einen straffen und knackigen Hintern mit diesen Eigengewichts\u00fcbungen.<\/p>\n","protected":false},"author":2,"featured_media":18200,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[167,216],"tags":[],"class_list":["post-13971","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit-de","category-hiit-de-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>F\u00fcnf explosive \u00dcbungen f\u00fcr einen knackigen Hintern - 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