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(This message was added in version 6.7.0.) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php on line 6114 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/functions.php:6114) in /mnt/web208/b2/72/511406372/htdocs/STRATO-apps/wordpress_02/app/wp-includes/rest-api/class-wp-rest-server.php on line 1893 {"id":85054,"date":"2022-05-23T20:36:59","date_gmt":"2022-05-23T20:36:59","guid":{"rendered":"https:\/\/starkeeltern.com\/?page_id=85054"},"modified":"2022-06-16T09:08:49","modified_gmt":"2022-06-16T09:08:49","slug":"bewegung","status":"publish","type":"page","link":"https:\/\/starkeeltern.com\/bewegung\/","title":{"rendered":"BEWEGUNG"},"content":{"rendered":"

[vc_row row_height_percent=“0″ back_color=“color-xsdn“ overlay_alpha=“85″ equal_height=“yes“ gutter_size=“0″ column_width_use_pixel=“yes“ shift_y=“0″ z_index=“0″ row_name=“erwartung“][vc_column column_width_use_pixel=“yes“ position_vertical=“middle“ align_horizontal=“align_center“ gutter_size=“3″ style=“light“ overlay_alpha=“50″ shift_x=“0″ shift_y=“0″ shift_y_down=“0″ z_index=“0″ medium_width=“0″ mobile_width=“0″ width=“1\/1″][vc_row_inner row_inner_height_percent=“0″ overlay_alpha=“50″ gutter_size=“3″ shift_y=“0″ z_index=“0″ limit_content=““][vc_column_inner column_width_percent=“100″ position_vertical=“middle“ gutter_size=“3″ style=“light“ overlay_alpha=“50″ shift_x=“0″ shift_y=“0″ shift_y_down=“0″ z_index=“0″ medium_width=“0″ mobile_width=“0″ width=“2\/3″][vc_custom_heading heading_semantic=“h1″ text_size=“h1″ text_weight=“400″ text_color=“accent“ css_animation=“bottom-t-top“ animation_delay=“500″]BEWEGUNG[\/vc_custom_heading][vc_column_text]Wie schon im Buch erw\u00e4hnt, empfehle ich dir dein Trainingsprogramm nach sp\u00e4testens 6 Wochen abzu\u00e4ndern. Drucke dir gern die Trainingsprogramme aus, klebe sie an deinen K\u00fchlschrank oder einem Spiegel und notiere deine Fortschritte oder du speichert ihn dir auf deinem Handy ab.
\nDamit du die \u00dcbungen auch garantiert richtig und sicher ausf\u00fchrst, habe ich dir alle \u00dcbungen in einem Video kurz erkl\u00e4rt. Einfach den Link ansehen und nachmachen :)[\/vc_column_text][vc_column_text]Starke Fitness in 1 Minute<\/b><\/p>\n

Das optimale Training f\u00fcr Zwischendurch, in stressigen Zeiten oder bei Reisen. Alle \u00dcbungen habe ich dir noch einmal im Video erkl\u00e4rt. W\u00e4hle die \u00dcbung aus und mit einem Klick bist du bei den Instruktionen. <\/span>
\n<\/span>
\n<\/span><\/p>\n

Videos<\/i><\/strong><\/p>\n

Hampelmann<\/span><\/i><\/a>
\nWandhocke<\/span><\/i><\/a>
\nKniebeuge<\/a>
\n<\/span><\/i>Unterarmst\u00fctz<\/span><\/i><\/a>[\/vc_column_text][vc_column_text]Starke Fettverbrennung in 15 Minuten<\/b><\/p>\n

Dieses Training ist optimal f\u00fcr dich, wenn du die in k\u00fcrzester Zeit viele Kalorien verbrennen m\u00f6chtest, dein Herzkreislauf und gleichzeitig deine Muskulatur st\u00e4rken m\u00f6chtest. Auch hier habe ich wieder Videos f\u00fcr deine korrekte \u00dcbungsausf\u00fchrung vorbereitet.<\/span><\/p>\n

 <\/p>\n

Videos<\/i><\/strong><\/p>\n

Split Squat<\/span><\/i><\/a>
\nPower Crunch<\/a>
\n<\/span><\/i>Schmetterling<\/span><\/i><\/a>[\/vc_column_text][vc_column_text]Starker R\u00fccken in 15 Minuten<\/b><\/p>\n

Ein starker und gesunder R\u00fccken ist f\u00fcr deine nachhaltige Gesundheit und Lebensqualit\u00e4t essentiell. Genau aus diesem Grund habe ich noch jeweils drei weitere \u00dcbung f\u00fcr die Mobilisation und Kr\u00e4ftigung als Zusatz zum Buch f\u00fcr dich. Im folgenden 4 Wochenplan findest du die Beschreibung und in den Videos die \u00dcbungsausf\u00fchrung. Dazu findest du unten einen 4 Wochenplan f\u00fcr langfristige Fortschritte zum Ausdrucken oder abspeichern<\/span><\/p>\n

3 Bonus\u00fcbungen zur Mobilisation<\/span><\/a>
\n4 Wochenplan mit 3 zus\u00e4tzlichen \u00dcbungen zur Kr\u00e4ftigung\u00a0<\/span><\/a><\/p>\n


\n<\/span>Videos<\/i><\/strong><\/p>\n

Mobilisation Brustwirbels\u00e4ule<\/span><\/i><\/a>
\nMobilisation Schultergelenk<\/span><\/i><\/a>
\nMobilisation gesamte Wirbels\u00e4ule<\/span><\/i><\/a>
\nMobilisation Lendenwirbels\u00e4ule<\/span><\/i><\/a>
\nFliegende Bewegung sitzend<\/a>
\n<\/span><\/i>Latziehen sitzend<\/a>
\n<\/span><\/i>Schmetterling in Bauchlage<\/span><\/i><\/a>
\n<\/span><\/i>Superman fliegt in Bauchlage<\/a>
\n<\/span><\/i>Fliegende Bewegung in Bauchlage<\/span><\/i><\/a>
\n4 Wochen Trainingsplan f\u00fcr deinen starken R\u00fccken\u00a0<\/span><\/a>[\/vc_column_text][vc_column_text]Starker Beckenboden in 15 Minuten<\/b><\/a><\/p>\n

Ein starker Beckenboden ist sehr wichtig f\u00fcr uns Papas und Mamas. Damit du hier deutlich Fortschritte erzielen kannst oder die vorbeugenden Ma\u00dfnahmen auch wirklich ihre Wirkung erzielen habe ich dir alle \u00dcbung noch einmal im Video erkl\u00e4rt und ein 4 Wochenplan erstellt.<\/span><\/p>\n

Videos<\/i><\/strong><\/p>\n

Beckenboden kontrahieren stehend\/ sitzend\/ liegend<\/a>
\n<\/span><\/i>Beckenboden in Vierf\u00fc\u00dflerposition<\/a>
\n<\/span><\/i>Becken heben<\/a>
\n<\/span><\/i>Beckenknochen zusammenziehen<\/span><\/i><\/a>
\n4 Wochen Trainingsplan f\u00fcr deinen starken Beckenboden <\/span><\/a>[\/vc_column_text][vc_column_text]Starker Bauch in 15 Minuten<\/b><\/a><\/p>\n

Um deinen Bauch stark und flach zu halten habe ich dir einen 4 Wochen-Trainingsplan entworfen. Wichtig bei diesem Thema ist gleichzeitig deine Ern\u00e4hrung. Bleibe also bei beiden Themen am Ball. In den Videos erkl\u00e4re ich dir die korrekte Aus\u00fcbung der einzelnen Bewegungen.<\/span><\/p>\n

Videos<\/i><\/strong><\/p>\n

Sit up<\/span><\/i><\/a>
\nCrunch<\/a>
\n<\/span><\/i>Beinheben aus der R\u00fcckenlage<\/a>
\n<\/span><\/i>Halbes Klappmesser<\/a>
\n<\/span><\/i>K\u00e4fer<\/span><\/i><\/a>
\nUnterarmst\u00fctz<\/span><\/i><\/a>
\n4 Wochen Trainingsplan f\u00fcr deinen starken Bauch<\/span><\/a>[\/vc_column_text][vc_column_text]Starke Beweglichkeit und Dehnung<\/b><\/a><\/p>\n

Damit du deine Beweglichkeit noch mehr ausbauen kannst und hier noch mehr M\u00f6glichkeiten zur Entspannung und Entschleunigung findest, habe ich drei weitere Dehn\u00fcbungen f\u00fcr dich. In den Videos findest du wieder die entsprechenden Instruktionen.<\/span><\/i><\/p>\n

3 Bonus\u00fcbungen f\u00fcr deine Beweglichkeit<\/span><\/a><\/p>\n

Videos
\n<\/i><\/strong>Dehnung vom Kopfwender<\/a>
\n<\/span><\/i>Dehnung der Schulter- und Schulterblattmuskulatur
\n<\/span><\/i><\/a>Dehnung der r\u00fcckl\u00e4ufigen Kette<\/span><\/i><\/a>[\/vc_column_text][vc_column_text]Starkes Herz in 20 Minuten<\/b><\/a><\/p>\n

Damit du deine Lebenserwartung steigern kannst, hoffentlich auch im hohen Altern noch mit deinen Enkelkindern Spielen, Toben und Tanzen kannst, ist ein gesundes und leistungsstarkes Herz unerl\u00e4sslich. F\u00fcr deine progressive Belastungssteuerung habe ich dir Trainingspl\u00e4ne f\u00fcr Anf\u00e4nger, Fortgeschrittene und die Profis erstellt. Somit macht laufen richtig Spa\u00df, den der Erfolg und die Fortschritte sind es die so viele am Laufen lieben.<\/span><\/p>\n

4 Wochen Trainingsplan f\u00fcr dein starkes Herz<\/span><\/a>
\n4 Wochen Trainingsplan Dauerlauf \/\/ Anf\u00e4nger<\/span><\/a>
\n4 Wochen Trainingsplan Intervall \/\/ Fortgeschrittener<\/span><\/a>
\n4 Wochen Trainingsplan\u00a0 Intervall \/\/ Profis<\/span><\/a>[\/vc_column_text][vc_column_text]Am besten druckst du dir diesen <\/span>Wochenplan<\/span><\/a> aus, h\u00e4ngst ihn dir an deinen K\u00fchlschrank und planst damit deine Bewegungseinheiten in der Woche<\/span>\ud83d\udcaa\ud83c\udffb<\/span>[\/vc_column_text][vc_column_text]Die passende Musik habe ich dir bereits zusammengestellt und diese findest du <\/span>hier<\/b><\/a>.<\/b><\/p>\n

Poste gern dein Lieblingstraining mit dem #starkeeltern und verlinke mich @stevengreul. So k\u00f6nnen wir gemeinsam mehr und mehr Menschen von der Freude an der Bewegung begeistern<\/span>\ud83d\ude03<\/span>
\n<\/span>
\n<\/span>\u2757\ufe0f\u2757\ufe0fWenn du trotz all dieser Informationen, keine richtige Routine aufbauen kannst und dir eine <\/span>pers\u00f6nliche Betreuung<\/b> w\u00fcnscht. Dann <\/span>kontaktiere mich<\/b> gern unter info@starkeeltern<\/a> und ich zeige dir Wege auf wie du garantiert deine Ziele erreichst\ud83c\udfc5<\/span><\/p>\n

[\/vc_column_text][\/vc_column_inner][vc_column_inner width=“1\/3″][\/vc_column_inner][\/vc_row_inner][vc_empty_space empty_h=“2″][\/vc_column][\/vc_row][vc_row row_height_percent=“0″ override_padding=“yes“ h_padding=“2″ top_padding=“3″ bottom_padding=“3″ back_color=“color-xsdn“ overlay_alpha=“85″ equal_height=“yes“ gutter_size=“0″ column_width_use_pixel=“yes“ shift_y=“0″ z_index=“0″ row_name=“erwartung“][vc_column column_width_use_pixel=“yes“ position_vertical=“middle“ align_horizontal=“align_center“ gutter_size=“3″ style=“light“ overlay_alpha=“50″ shift_x=“0″ shift_y=“0″ shift_y_down=“0″ z_index=“0″ medium_width=“0″ mobile_width=“0″ width=“1\/1″][vc_empty_space empty_h=“2″][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

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