{"id":305,"date":"2014-12-10T08:18:56","date_gmt":"2014-12-10T07:18:56","guid":{"rendered":"http:\/\/mheinzerling.de\/blog\/?p=305"},"modified":"2015-01-01T14:42:40","modified_gmt":"2015-01-01T13:42:40","slug":"pushup-und-plank-challenge","status":"publish","type":"post","link":"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/","title":{"rendered":"Pushup und Plank Challenge"},"content":{"rendered":"

Nachdem ich vorgestern so meine Probleme mit einem Freeletics<\/a> Workout hatte, das 200 Liegest\u00fctze enth\u00e4lt, kam mir der tolle Gedanke, ich br\u00e4uchte mal eine Pushup Challenge<\/strong>.<\/p>\n

<\/p>\n

„Challenge“<\/strong> in diesen Kontext bedeutet einfach, eine unverh\u00e4ltnism\u00e4\u00dfig<\/em> hohe Anzahl an Wiederholung, \u00fcber einen gewissen Zeitraum, zus\u00e4tzlich zum regul\u00e4ren Training, z.B. 5000 Burpees<\/a> in 31 Tagen. Bei mir sollen es nun also 1600<\/del> 1111 Pushups<\/strong> im restlichen Jahr werden. Ganz konkret je 50 t\u00e4glich bis Weihnachten und je 100 bis Silvester, dazwischen und Neujahr ein paar Ruhetage und am 2. will ich dann noch mal das Workout angehen und meine Bestzeit in perfekter Ausf\u00fchrung<\/a> \u00fcberbieten.<\/p>\n

Nach dem ersten Anlauf stellte ich aber bereits fest, dass das was mir als perfekte Ausf\u00fchrung vor ein paar Wochen noch recht war, nicht mehr ganz meinen Anspr\u00fcchen gen\u00fcgt. Gegen Ende eines 50er Satz geht schon irgendwie die Spannung verloren und sch\u00f6n, elegant und einfach<\/strong> sieht es auch nicht mehr aus. Das hei\u00dft, es muss noch eine Challenge her um das Defizit anzugehen. Liegest\u00fctze alleine brauchen zwar die Spannung im Rumpf (Core) , l\u00f6sen aber zumindest subjektiv bei mir nicht den n\u00f6tigen Trainingsreiz aus. Das Mittel der Wahl, meine Studenten werden es ahnen, ist der Unterarmst\u00fctz (Plank). Googlet man nun nach Plank Challenge<\/strong> gibt es zwar unz\u00e4hlige Ergebnisse, aber alle mit dem selben Inhalt. \u00dcber 30 Tage von 20 Sekunden zu 5 Minuten. Da der Monat schon etwas vorangeschritten ist, mussten die meisten kleinen Einheiten zun\u00e4chst am Block auf zwei Tage verteilt nachgeholt werden.<\/p>\n

Damit sieht mein pers\u00f6nlicher Adventskalender wie folgt aus:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Tag<\/th>\nPushups<\/th>\nPlank<\/th>\nTag<\/th>\nPushups<\/th>\nPlank<\/th>\nTag<\/th>\nPushups<\/th>\nPlank<\/th>\n<\/tr>\n
1<\/td>\n–<\/td>\n20 s<\/del><\/td>\n11<\/td>\n50<\/del><\/td>\n60 s<\/del><\/td>\n21<\/td>\n50<\/del><\/td>\n150 s<\/del><\/td>\n<\/tr>\n
2<\/td>\n–<\/td>\n20 s<\/del><\/td>\n12<\/td>\n50<\/del><\/td>\n90 s<\/del><\/td>\n22<\/td>\n50<\/del><\/td>\n180 s<\/del><\/td>\n<\/tr>\n
3<\/td>\n–<\/td>\n30 s<\/del><\/td>\n13<\/td>\n–<\/td>\n–<\/td>\n23<\/td>\n–<\/td>\n180 s<\/del><\/td>\n<\/tr>\n
4<\/td>\n–<\/td>\n30 s<\/del><\/td>\n14<\/td>\n50<\/del><\/td>\n90 s<\/del><\/td>\n24<\/td>\n100<\/del><\/td>\n210 s<\/del><\/td>\n<\/tr>\n
5<\/td>\n–<\/td>\n40 s<\/del><\/td>\n15<\/td>\n50<\/del><\/td>\n90 s<\/del><\/td>\n25<\/td>\n–<\/td>\n210 s<\/del><\/td>\n<\/tr>\n
6<\/td>\n–<\/td>\n–<\/td>\n16<\/td>\n50<\/del><\/td>\n120 s<\/del><\/td>\n26<\/td>\n100<\/del><\/td>\n–<\/td>\n<\/tr>\n
7<\/td>\n–<\/td>\n45 s<\/del><\/td>\n17<\/td>\n50<\/del><\/td>\n120 s<\/del><\/td>\n27<\/td>\n–<\/td>\n240 s<\/del><\/td>\n<\/tr>\n
8<\/td>\n50<\/del><\/td>\n45 s<\/del><\/td>\n18<\/td>\n–<\/td>\n150 s<\/del><\/td>\n28<\/td>\n100<\/del><\/td>\n240 s<\/del><\/td>\n<\/tr>\n
9<\/td>\n50<\/del><\/td>\n60 s<\/del><\/td>\n19<\/td>\n–<\/td>\n–<\/td>\n29<\/td>\n100<\/del><\/td>\n270 s<\/del><\/td>\n<\/tr>\n
10<\/td>\n50<\/del><\/td>\n60 s<\/del><\/td>\n20<\/td>\n50<\/del><\/td>\n150 s<\/del><\/td>\n30<\/td>\n–<\/td>\n300 s<\/del><\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n31<\/td>\n111<\/del><\/td>\n333 s<\/del><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Wer sich anschlie\u00dfen m\u00f6chte, darf seine Fortschritte gern in den Kommentaren<\/strong> dokumentieren.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nachdem ich vorgestern so meine Probleme mit einem Freeletics Workout hatte, das 200 Liegest\u00fctze enth\u00e4lt, kam mir der tolle Gedanke, ich br\u00e4uchte mal eine Pushup Challenge.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,23],"tags":[],"class_list":["post-305","post","type-post","status-publish","format-standard","hentry","category-challenge","category-fitness"],"yoast_head":"\nPushup und Plank Challenge - Martin Heinzerling<\/title>\n<meta name=\"description\" content=\"Pushup und Plank Challenge Weihnachtskalender\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/\" \/>\n<meta name=\"twitter:label1\" content=\"Verfasst von\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martin Heinzerling\" \/>\n\t<meta name=\"twitter:label2\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data2\" content=\"2\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/\"},\"author\":{\"name\":\"Martin Heinzerling\",\"@id\":\"https:\/\/mheinzerling.de\/blog\/#\/schema\/person\/ac08e839cadad32f74e8c1fef0847ca0\"},\"headline\":\"Pushup und Plank Challenge\",\"datePublished\":\"2014-12-10T07:18:56+00:00\",\"dateModified\":\"2015-01-01T13:42:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/\"},\"wordCount\":335,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/mheinzerling.de\/blog\/#\/schema\/person\/ac08e839cadad32f74e8c1fef0847ca0\"},\"articleSection\":[\"Challenge\",\"Fitness\"],\"inLanguage\":\"de\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/\",\"url\":\"https:\/\/mheinzerling.de\/blog\/pushup-und-plank-challenge\/\",\"name\":\"Pushup und Plank Challenge - 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