{"id":52,"date":"2026-06-03T19:04:10","date_gmt":"2026-06-03T19:04:10","guid":{"rendered":"https:\/\/26powerzone.ideanet.at\/?p=52"},"modified":"2026-06-03T19:11:05","modified_gmt":"2026-06-03T19:11:05","slug":"besseres-gehen","status":"publish","type":"post","link":"https:\/\/26powerzone.ideanet.at\/index.php\/2026\/06\/03\/besseres-gehen\/","title":{"rendered":"Besseres Gehen"},"content":{"rendered":"\n

Workout gegen Knieschmerzen<\/strong><\/h3>\n\n\n\n

Knieschmerzen entstehen h\u00e4ufig durch schwache Bein- und H\u00fcftmuskulatur, mangelnde Stabilit\u00e4t oder eingeschr\u00e4nkte Beweglichkeit. Dieses gelenkschonende Workout st\u00e4rkt die Muskulatur rund um das Knie und verbessert die Belastbarkeit im Alltag und Sport.<\/p>\n\n\n\n

1. Sitz-zu-Stand (Aufstehen vom Stuhl)<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 12 Wiederholungen<\/strong><\/p>\n\n\n\n

Setze dich kontrolliert auf einen Stuhl und stehe wieder auf. Kr\u00e4ftigt Oberschenkel und Ges\u00e4\u00df ohne hohe Kniebelastung.<\/p>\n\n\n\n

2. Glute Bridge<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 15 Wiederholungen<\/strong><\/p>\n\n\n\n

St\u00e4rkt die Ges\u00e4\u00dfmuskulatur, die eine wichtige Rolle f\u00fcr die Entlastung der Knie spielt.<\/p>\n\n\n\n

3. Gerade Beinheben<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 12 Wiederholungen pro Bein<\/strong><\/p>\n\n\n\n

Im Liegen ein gestrecktes Bein anheben. Kr\u00e4ftigt den vorderen Oberschenkel und verbessert die Kniestabilit\u00e4t.<\/p>\n\n\n\n

4. Step-Ups<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 10 Wiederholungen pro Seite<\/strong><\/p>\n\n\n\n

Langsam auf eine niedrige Stufe steigen und wieder absteigen. F\u00f6rdert Kraft und Kontrolle im Kniegelenk.<\/p>\n\n\n\n

5. Seitliches Beinheben<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 15 Wiederholungen pro Seite<\/strong><\/p>\n\n\n\n

St\u00e4rkt die H\u00fcftmuskulatur und verbessert die Beinachse beim Gehen und Treppensteigen.<\/p>\n\n\n\n

6. Wadenheben<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 15\u201320 Wiederholungen<\/strong><\/p>\n\n\n\n

Kr\u00e4ftigt die Unterschenkelmuskulatur und unterst\u00fctzt die Belastungsverteilung im Bein.<\/p>\n\n\n\n

7. Quadrizeps- und Waden-Dehnung<\/strong><\/h4>\n\n\n\n

2 S\u00e4tze \u00d7 30 Sekunden pro Seite<\/strong><\/p>\n\n\n\n

Verbessert die Beweglichkeit und reduziert Spannungen rund um das Knie.<\/p>\n\n\n\n

\n\n\n\n
\"\"<\/figure>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Workout gegen Knieschmerzen Knieschmerzen entstehen h\u00e4ufig durch schwache Bein- und H\u00fcftmuskulatur, mangelnde Stabilit\u00e4t oder eingeschr\u00e4nkte Beweglichkeit. Dieses gelenkschonende Workout st\u00e4rkt die Muskulatur rund um das Knie und verbessert die Belastbarkeit […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-52","post","type-post","status-publish","format-standard","hentry","category-workouts"],"_links":{"self":[{"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/posts\/52","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/comments?post=52"}],"version-history":[{"count":3,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/posts\/52\/revisions"}],"predecessor-version":[{"id":58,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/posts\/52\/revisions\/58"}],"wp:attachment":[{"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/media?parent=52"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/categories?post=52"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/tags?post=52"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}