{"id":60,"date":"2026-06-03T19:18:05","date_gmt":"2026-06-03T19:18:05","guid":{"rendered":"https:\/\/26powerzone.ideanet.at\/?p=60"},"modified":"2026-06-03T19:18:05","modified_gmt":"2026-06-03T19:18:05","slug":"starker-rumpf","status":"publish","type":"post","link":"https:\/\/26powerzone.ideanet.at\/index.php\/2026\/06\/03\/starker-rumpf\/","title":{"rendered":"Starker Rumpf"},"content":{"rendered":"\n

Workout f\u00fcr einen st\u00e4rkeren Rumpf<\/strong><\/h3>\n\n\n\n

Ein starker Rumpf ist die Grundlage f\u00fcr nahezu jede Bewegung im Alltag und Sport. Er verbessert die K\u00f6rperhaltung, erh\u00f6ht die Stabilit\u00e4t und sch\u00fctzt die Wirbels\u00e4ule vor \u00dcberlastungen. Dieses Workout trainiert Bauch-, R\u00fccken- und H\u00fcftmuskulatur f\u00fcr mehr Kraft und Kontrolle.<\/p>\n\n\n\n

1. Plank (Unterarmst\u00fctz)<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 30\u201360 Sekunden<\/strong><\/p>\n\n\n\n

Halte den K\u00f6rper in einer geraden Linie. Kr\u00e4ftigt die gesamte Rumpfmuskulatur und verbessert die Stabilit\u00e4t.<\/p>\n\n\n\n

2. Side Plank (Seitst\u00fctz)<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 20\u201345 Sekunden pro Seite<\/strong><\/p>\n\n\n\n

Trainiert die seitliche Bauchmuskulatur und unterst\u00fctzt eine stabile K\u00f6rperhaltung.<\/p>\n\n\n\n

3. Dead Bug<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 10\u201312 Wiederholungen pro Seite<\/strong><\/p>\n\n\n\n

Im Liegen gegengleich Arm und Bein strecken. F\u00f6rdert Rumpfstabilit\u00e4t und Koordination.<\/p>\n\n\n\n

4. Bird Dog<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 10\u201312 Wiederholungen pro Seite<\/strong><\/p>\n\n\n\n

Kr\u00e4ftigt R\u00fccken, Bauch und Ges\u00e4\u00df gleichzeitig und verbessert die K\u00f6rperkontrolle.<\/p>\n\n\n\n

5. Russian Twists<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 16\u201320 Wiederholungen<\/strong><\/p>\n\n\n\n

Drehe den Oberk\u00f6rper kontrolliert von Seite zu Seite. Trainiert die schr\u00e4ge Bauchmuskulatur.<\/p>\n\n\n\n

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

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

St\u00e4rkt Ges\u00e4\u00df und hintere Muskelkette f\u00fcr einen stabilen unteren R\u00fccken.<\/p>\n\n\n\n

7. Superman Hold<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 20\u201330 Sekunden<\/strong><\/p>\n\n\n\n

Kr\u00e4ftigt die R\u00fcckenmuskulatur und verbessert die Haltung.<\/p>\n\n\n\n

8. Mountain Climbers<\/strong><\/h4>\n\n\n\n

3 S\u00e4tze \u00d7 20\u201330 Sekunden<\/strong><\/p>\n\n\n\n

Kombiniert Rumpftraining mit Ausdauer und verbessert die Ganzk\u00f6rperstabilit\u00e4t.<\/p>\n\n\n\n

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

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

Workout f\u00fcr einen st\u00e4rkeren Rumpf Ein starker Rumpf ist die Grundlage f\u00fcr nahezu jede Bewegung im Alltag und Sport. Er verbessert die K\u00f6rperhaltung, erh\u00f6ht die Stabilit\u00e4t und sch\u00fctzt die Wirbels\u00e4ule […]<\/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-60","post","type-post","status-publish","format-standard","hentry","category-workouts"],"_links":{"self":[{"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/posts\/60","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=60"}],"version-history":[{"count":1,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/posts\/60\/revisions"}],"predecessor-version":[{"id":62,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/posts\/60\/revisions\/62"}],"wp:attachment":[{"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/media?parent=60"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/categories?post=60"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/26powerzone.ideanet.at\/index.php\/wp-json\/wp\/v2\/tags?post=60"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}