{"id":7874,"date":"2020-11-20T09:03:01","date_gmt":"2020-11-20T09:03:01","guid":{"rendered":"https:\/\/www.besserklettern.com\/?p=7874"},"modified":"2023-10-07T13:07:55","modified_gmt":"2023-10-07T11:07:55","slug":"klettertraining-zuhause","status":"publish","type":"post","link":"https:\/\/www.besserklettern.com\/klettertraining-zuhause\/","title":{"rendered":"Klettertraining f\u00fcr Zuhause | Die 30 besten \u00dcbungen + Trainingsplan"},"content":{"rendered":"\n<p>F\u00fcr ein solides &#8222;<strong>Klettertraining \/ Bouldertraining Zuhause<\/strong>&#8220; reichen eine Yogamatte und eine T\u00fcr bzw. T\u00fcrrahmen vollkommen aus.&nbsp;<\/p>\n\n\n\n<ul>\n<li class=\"has-small-font-size\">Willst Du aber richtig Gas geben und st\u00e4rker werden, dann empfehle ich Dir ein <strong>Griffbrett\/ Hangboard oder eine Klimmzugstange<\/strong> zu installieren. <br><br>Damit kannst Du <strong>Finger und Zugkraft spezifischer trainieren<\/strong> und bekommst mehr Abwechslung ins Training.\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Was Trainieren?<\/strong><\/p>\n\n\n\n<p>Das \u201cKlettertraining f\u00fcr Zuhause\u201d besteht aus folgenden <strong>5 Teilbereichen<\/strong>:<\/p>\n\n\n\n<ul>\n<li><a href=\"#K\u00f6rperspannung\">Core \/ K\u00f6rperspannung<\/a><\/li>\n\n\n\n<li><a href=\"#Fingerkraft\">Fingerkraft<\/a><\/li>\n\n\n\n<li><a href=\"#Zugkraft\">Zugkraft\/ Blockierkraft<\/a><\/li>\n\n\n\n<li><a href=\"#Beine\">Beine und Ges\u00e4\u00df<\/a><\/li>\n\n\n\n<li><a href=\"#Ausgleichstraining\">Stabilisation- &amp; Ausgleichstraining<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Wie wird Trainiert?<\/strong><\/p>\n\n\n\n<p>Die beste und einfachste Methode ist das <strong>Training in Form eines Zirkels<\/strong> zu gestalten.&nbsp;<\/p>\n\n\n\n<p>Alle Infos zum Ablauf eines solchen Trainings und <strong><a href=\"#Trainingsplan\">2<em> fix fertige Trainingspl\u00e4ne<\/em><\/a><\/strong> findest Du weiter unten im Text&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-luminous-vivid-amber-background-color has-background\" id=\"K\u00f6rperspannung\"><strong>1. Core<\/strong> | <strong>Klettertraining f\u00fcr Zuhause<\/strong><\/h2>\n\n\n\n<p><strong>Plank Variationen<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Ganz ehrlich, <strong>ich hasse Planks<\/strong> so wie alle anderen \u00dcbungen die Bauchmuskeln bzw. die K\u00f6rpermitte betreffen &#8211; <strong>ABER<\/strong>\u2026<strong> <\/strong>Es gibt keine einfachere und effektivere \u00dcbung f\u00fcr <strong>mehr K\u00f6rperspannung<\/strong>.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Climbers<\/strong> <strong>Plank&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining4.jpg\" alt=\"\" class=\"wp-image-7921\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining4.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining4-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining4-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining2.jpg\" alt=\"\" class=\"wp-image-7919\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining2.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining2-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining2-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Knie au\u00dfen<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining3.jpg\" alt=\"\" class=\"wp-image-7920\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining3.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining3-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining3-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Knie innen<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ol>\n<li>Ausgangsposition Plank&nbsp;<\/li>\n\n\n\n<li>Knie seitlich in Richtung &#8222;<strong>\u00e4u\u00dferen&#8220; Ellenbogen<\/strong> hochf\u00fchren &#8211; kurz halten&nbsp;<\/li>\n\n\n\n<li>Knie unter dem K\u00f6rper in Richtung des <strong>&#8222;inneren&#8220; Ellenbogens<\/strong> f\u00fchren &#8211; kurz halten<\/li>\n\n\n\n<li>Zur\u00fcck zum Ausgangsposition &#8211; Bein wechseln.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"has-small-font-size\">&#8211; Gesamte <strong>K\u00f6rpermitte ist angespannt<\/strong>.&nbsp;<br>&#8211; <strong>Gerader R\u00fccken<\/strong> &#8211; Weder H\u00fcfte durchh\u00e4ngen lassen, noch den Hintern zu weit nach oben strecken.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Schlussendlich stimmt das alte Sprichwort aus der Bibel dann doch: \u201cWer Planks s\u00e4t wird K\u00f6rperspannung ernten&#8220;.&nbsp;&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Oberk\u00f6rper Drehung<\/strong><\/p>\n\n\n\n<p>Trainiert zus\u00e4tzlich die Muskulatur im Schulterg\u00fcrtel.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining5.jpg\" alt=\"\" class=\"wp-image-7922\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining5.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining5-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining5-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining6.jpg\" alt=\"\" class=\"wp-image-7923\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining6.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining6-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining6-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Seitlich hoch<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Arm langsam anheben und seitlich hochf\u00fchren bis er senkrecht nach oben steht.&nbsp;<\/li>\n\n\n\n<li>Blick folgt dem Arm<\/li>\n\n\n\n<li>2 sec oben halten und wechseln<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Giga Plank<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<p>\u00dcbung f\u00fcr Fortgeschrittene &#8211; f\u00fcr den Giga Plank brauchst Du <strong>Spannung im ganzen K\u00f6rper<\/strong>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining8.jpg\" alt=\"\" class=\"wp-image-7925\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining8.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining8-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining8-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Giga Plank <\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining7.jpg\" alt=\"\" class=\"wp-image-7924\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining7.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining7-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining7-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">&#8222;All in One&#8220; \u00dcbung<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Gleichzeitig das linke Bein und den rechten Arm anheben<\/li>\n\n\n\n<li>5 Sekunden halten<\/li>\n\n\n\n<li>Absenken und wechseln<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Das Boot\u2026 nur besser<\/strong><\/p>\n\n\n\n<p>Diese \u00dcbung ist geklaut und zwar aus dem Yoga &#8211;&nbsp; sie ist etwas abgewandelt bzw. <strong>dynamischer und kletterspezifischer<\/strong> gestaltet.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-4 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining9.jpg\" alt=\"\" class=\"wp-image-7926\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining9.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining9-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining9-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Das Boot (einfach)<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining11.jpg\" alt=\"\" class=\"wp-image-7928\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining11.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining11-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining11-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Schnellboot (schwer)<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<p><strong>Ausgangsposition<\/strong> ist \u201cdas Boot\u201d &#8211; dann diagonal und abwechselnd Ellenbogen und Knie zusammenf\u00fchren.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Sideplank&nbsp;<\/strong><\/p>\n\n\n\n<p>Trainiert den so wichtigen <strong>seitlichen Anteil der K\u00f6rpermitte<\/strong>.&nbsp;Neben der statischen Ausf\u00fchrung &#8211; kannst du die \u00dcbung intensivieren indem Du die H\u00fcfte hebst und senkst.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-5 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining12.jpg\" alt=\"\" class=\"wp-image-7929\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining12.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining12-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining12-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Sideplank<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining14.jpg\" alt=\"\" class=\"wp-image-7931\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining14.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining14-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining14-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Variante &#8211; Bein heben<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>H\u00fcfte absenken und heben &#8211; 2 sec oben halten.<\/li>\n\n\n\n<li>K\u00f6rper bildet eine gerade Linie &#8211; H\u00fcfte nicht beugen.&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Superman<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-6 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining.jpg\" alt=\"\" class=\"wp-image-7932\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Superman<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Die beste \u00dcbung f\u00fcr die <strong>gesamte R\u00fcckseite<\/strong>.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Gegengleichen Arm \/ Bein anheben und f\u00fcr 3-5 Sekunden halten.<\/li>\n\n\n\n<li>Bewusst K\u00f6rperspannung aufbauen und halten.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p class=\"has-small-font-size\">M\u00f6gliche Variation: Beide Beine und Arme gleichzeitig anheben.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-center has-medium-font-size\"><strong>Die Turnringe<\/strong> | Top &#8211; Trainingsger\u00e4t f\u00fcr Kletterer <\/p>\n\n\n\n<ul class=\"has-theme-palette-7-background-color has-background has-small-font-size\">\n<li>Bringen Abwechslung ins Training.<\/li>\n\n\n\n<li>Effektives Ganzk\u00f6rpertraining.<\/li>\n\n\n\n<li>Ideal f\u00fcr Kletterer \/ Boulderer.<\/li>\n\n\n\n<li>Mehr K\u00f6rperspannung<br><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.besserklettern.com\/turnringe-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"350\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Turnringe-Test.jpg\" alt=\"Turnringe Test\" class=\"wp-image-8685\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Turnringe-Test.jpg 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Turnringe-Test-300x131.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Turnringe-Test-768x336.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Turnringe-Test-100x44.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption class=\"wp-element-caption\">Die <a href=\"https:\/\/www.besserklettern.com\/turnringe-test\/\" target=\"_blank\" rel=\"noopener\"><strong>4 Besten<\/strong> Turnringe<\/a><\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Knie heben<\/strong><\/p>\n\n\n\n<p>Je weiter Du die Beine absinken l\u00e4sst desto mehr werden die H\u00fcftbeuger Trainiert. Um das Training der Bauchmuskulatur zu isolieren, die Beine nicht zu weit absinken lassen.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining1.jpg\" alt=\"\" class=\"wp-image-7933\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining1.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining1-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining1-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Knie heben 1<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining2.jpg\" alt=\"\" class=\"wp-image-7934\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining2.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining2-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining2-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Knie heben 2<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Absenken und anheben &#8211; oben 5 Sekunden halten und wiederholen<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Knierolle &#8211; Knie zum Ellenbogen<\/strong><\/p>\n\n\n\n<p>Hier werden zus\u00e4tzlich Schulterg\u00fcrtel und Anteile des Latinismus trainiert.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining.jpeg\" alt=\"\" class=\"wp-image-7917\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-200x300.jpeg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-100x150.jpeg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining1.jpeg\" alt=\"\" class=\"wp-image-7918\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining1.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining1-200x300.jpeg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining1-100x150.jpeg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption class=\"wp-element-caption\">Knie zu den Ellenbogen<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Knie bis zu den Ellenbogen \u201chochrollen\u201d<\/li>\n\n\n\n<li>Kein Schwung holen oder wippen &#8211; achte auf pr\u00e4zise Ausf\u00fchrung.&nbsp;<\/li>\n\n\n\n<li>Langsam ablassen.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-small-font-size\">Um die \u00dcbung zu erschweren kann sie mit gestreckten Beinen ausgef\u00fchrt werden.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Variation seitlich<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-10 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining3-rotated.jpg\" alt=\"\" class=\"wp-image-7899\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining3-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining3-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining3-100x150.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining4-rotated.jpg\" alt=\"\" class=\"wp-image-7900\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining4-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining4-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining4-100x150.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Ausgangsposition: H\u00e4ngend aber nicht \u201cdurchh\u00e4ngen\u201d (Schultern aktiviert)&nbsp;<\/li>\n\n\n\n<li>Knie anziehen (bleiben angezogen) und Unterk\u00f6rper seitlich verdrehen.&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Mega Core 2000<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-11 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining9.jpg\" alt=\"\" class=\"wp-image-7937\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining9.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining9-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining9-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining10.jpg\" alt=\"\" class=\"wp-image-7938\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining10.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining10-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining10-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Spannung halten<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li><strong>Ausgangsposition<\/strong>: Kniend mit ausgestreckten Armen &#8211; Ringe\/Schlingen ca. auf H\u00f6he Bauchnabel.&nbsp;<\/li>\n\n\n\n<li>Gehe nur so weit nach vorne wie Du Spannung halten kannst &#8211; das Becken darf auf keinen Fall durchh\u00e4ngen (sonst wird der untere R\u00fccken belastet).&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Beine Anziehen<\/strong>&nbsp;<\/p>\n\n\n\n<p>Eine Variation der weiter oben genannten \u201cKnie heben \u00dcbung\u201d.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-12 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining7.jpg\" alt=\"\" class=\"wp-image-7935\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining7.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining7-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining7-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining8.jpg\" alt=\"\" class=\"wp-image-7936\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining8.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining8-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining8-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Ausgangsposition: F\u00fc\u00dfe in die Schlaufen &#8211; Gerader R\u00fccken (H\u00fcfte darf nicht durchh\u00e4ngen!).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-13 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-very-light-gray-background-color has-background has-small-font-size\"><strong>Klettertraining geht auch ganz ohne Ger\u00e4te, <\/strong><br>nur ist das auf Dauer etwas langweilig. <\/p>\n\n\n\n<p>Deswegen habe Ich mir ein paar&nbsp;<strong><a href=\"https:\/\/www.besserklettern.com\/trainingsgeraete-klettern\/\" target=\"_blank\" rel=\"noopener\">Trainingsger\u00e4te speziell f\u00fcr Kletterer<\/a><\/strong>&nbsp;(und Boulderer) getestet.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.besserklettern.com\/trainingsgeraete-klettern\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"350\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsgera\u0308te-Klettern.jpg\" alt=\"Trainingsgera\u0308te Klettern Bouldern\" class=\"wp-image-8044\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsgera\u0308te-Klettern.jpg 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsgera\u0308te-Klettern-300x131.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsgera\u0308te-Klettern-768x336.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsgera\u0308te-Klettern-100x44.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption class=\"wp-element-caption\">\u00dcberblick der besten Trainingsger\u00e4te. <\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-luminous-vivid-amber-background-color has-background\" id=\"Fingerkraft\"><strong>2.<\/strong> <strong>Fingerkraft<\/strong>&nbsp;| <strong>Bouldertraining f\u00fcr Zuhause<\/strong><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Um wirklich kletterspezifisch Fingerkraft zu trainieren, musst Du Dich irgendwo dranh\u00e4ngen k\u00f6nnen. <\/p>\n<\/blockquote>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-14 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-small-font-size\">Es gibt zwar noch ein paar <em>andere Methoden<\/em> bei denen mit Gewichten und Zusatzger\u00e4ten gearbeitet wird &#8211; ABER wer effektiv trainieren will, braucht eine Art Leiste an der er\/sie sich mit den Fingern dranh\u00e4ngen kann.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining12.jpg\" alt=\"\" class=\"wp-image-7940\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining12.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining12-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining12-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Training am Hangboard<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-15 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Ideal w\u00e4re ein Hangboard\/Griffbrett<\/strong> &#8211; ein T\u00fcrrahmen, T\u00fcr oder Klimmzugstange tut es aber auch.<\/p>\n\n\n\n<p class=\"has-small-font-size\"><em>Vor Jahren habe ich mein erstes Fingertraining am T\u00fcrrahmen durchgef\u00fchrt &#8211; und ja es hat ordentlich was gebracht. Mittlerweile trainiere ich am Hangboard weil es einfach mehr M\u00f6glichkeiten und Abwechslung bietet.&nbsp;<\/em><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining13-rotated.jpg\" alt=\"\" class=\"wp-image-7904\" style=\"width:229px;height:344px\" width=\"229\" height=\"344\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining13-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining13-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining13-100x150.jpg 100w\" sizes=\"(max-width: 229px) 100vw, 229px\" \/><figcaption class=\"wp-element-caption\">So ein T\u00fcrrahmen geht auch<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\"><strong>2 einfache (und effektive) Trainingsprotokolle f\u00fcr Hangboard &amp; Co.&nbsp;<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>1. Trainingsprotokoll &#8211; Pure Maximalkraft<\/strong><\/p>\n\n\n\n<ul>\n<li>Ziel ist es <strong>12 Sekunden<\/strong> lang an einer Leiste zu h\u00e4ngen.&nbsp;<\/li>\n\n\n\n<li>Die Gr\u00f6\u00dfe der Leiste muss so gew\u00e4hlt sein, dass dich 12 Sekunden <strong>knapp an Deine maximale Leistungsgrenze<\/strong> bringen (Die maximale Leistungsgrenze sollte bei&nbsp; ca.15 Sekunden liegen).<\/li>\n\n\n\n<li>Nach den 12 Sekunden H\u00e4ngen machst Du <strong>exakt 3 min Pause<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Wiederhole das ganze 5x und Du hast einen Satz erledigt.&nbsp;<\/li>\n\n\n\n<li>Mache 2-5 S\u00e4tze (5 min Pause zwischen den S\u00e4tzen)&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-very-dark-gray-color has-pale-cyan-blue-background-color has-text-color has-background has-normal-font-size\">&#8211; 12 Sekunden H\u00e4ngen + 3 min Pause =&nbsp; 1 Wiederholung<br>&#8211; 5 Wiederholungen = 1 Satz<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>2. Trainingsprotokoll &#8211; Kraftausdauer&nbsp;<\/strong><\/p>\n\n\n\n<ul>\n<li><strong>7 Sekunden h\u00e4ngen + 3 Sekunden Pause<\/strong><\/li>\n\n\n\n<li>6x hintereinander (ergibt genau 1 min)<\/li>\n\n\n\n<li>Danach 5 Minuten Pause<\/li>\n\n\n\n<li>Mach 5 S\u00e4tze<\/li>\n<\/ul>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\">6x:  7 Sekunden H\u00e4ngen + 3 Sekunden Pause = 1 Satz <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Hangboard oder T\u00fcrrahmen &#8211; F\u00fcr Zuhause gibt es kein besseres Training der Fingerkraft.<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-16 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-very-light-gray-background-color has-background\"><strong>DAS Trainingsger\u00e4t f\u00fcr mehr Fingerkraft!<\/strong><br>Keine Frage &#8211; das Trainingsboard. <br><strong>Wir haben getestet,<\/strong> und die BESTEN 4 findest Du auf unserem <a href=\"https:\/\/www.besserklettern.com\/hangboard-test\/\" target=\"_blank\" rel=\"noopener\" aria-label=\"Hangboard TEST (opens in a new tab)\">Hangboard TEST<\/a>. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n\t\t\t<div class=\"wp-block-image\">\n\t\t\t<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.besserklettern.com\/hangboard-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/03\/Hangboard-Trainingsboard-test.jpg\" alt=\"Hangboard Trainingsboard test\" class=\"wp-image-5029\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/03\/Hangboard-Trainingsboard-test.jpg 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/03\/Hangboard-Trainingsboard-test-300x150.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/03\/Hangboard-Trainingsboard-test-768x384.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/03\/Hangboard-Trainingsboard-test-100x50.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/figure><\/div>\n\t\t<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-default\"\/>\n\n\n\n<p><strong>Das ist KEIN Fingerkrafttraining f\u00fcr Kletterer<\/strong>:<\/p>\n\n\n\n<p class=\"has-small-font-size\">Die kleinen Trainingsger\u00e4te wie Fingermaster, Gripmaster, Gripsaver, Powerball, Chinesische Kugeln, Gummiring etc. sind super f\u00fcr Ausgleichstraining und zum Aufw\u00e4rmen &#8211; f\u00fcr ein wirkliches Training der Fingermuskulatur, wie wir sie beim Klettern\/ Bouldern brauchen, taugen diese nichts.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-luminous-vivid-amber-background-color has-background\" id=\"Zugkraft\"><strong>3. Zugkraft &amp; Blockierkraft<\/strong><\/h2>\n\n\n\n<p><strong>Voraussetzung<\/strong>: T\u00fcrstock, Klimmzugstange, Hangboard oder sonst irgendwas an dem Du Dich hochziehen kannst.&nbsp;<\/p>\n\n\n\n<p class=\"has-small-font-size\">Eine halbwegs solide Klimmzugstange kostet gerade mal 60 Euro (<a href=\"https:\/\/www.amazon.de\/Magnoos-Klimmzugstange-Befestigung-Schrauben-Reckstange\/dp\/B01L45V6HA\/ref=as_li_ss_tl?tag=830d1-21\" target=\"_blank\" rel=\"noopener\">Preisvergleich auf Amazon<\/a>) &#8211; wer keine andere M\u00f6glichkeit hat, sollte definitiv \u00fcber diese Investition nachdenken.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Neben den guten alten klassischen Klimmz\u00fcgen gibt es noch ein paar Variationen die etwas Abwechslung in das Training bringen.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Square Dance<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<p>Auch <strong>Klimmzug-Quadrat<\/strong> genannt. Da wir uns beim Klettern und Bouldern nicht nur gerade nach oben ziehen ist diese \u00dcbung im Vergleich zu normalen Klimmz\u00fcgen kletterspezifischer. <\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-Training-Klimmzug.jpg\" alt=\"\" class=\"wp-image-7963\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-Training-Klimmzug.jpg 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-Training-Klimmzug-300x133.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-Training-Klimmzug-768x341.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-Training-Klimmzug-100x44.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-Training-Klimmzug-864x384.jpg 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"wp-element-caption\">Square Dance<\/figcaption><\/figure><\/div>\n\n\n<ul>\n<li>Starte in der Mitte und &#8222;male&#8220; ein Viereck.  <\/li>\n\n\n\n<li>Je gr\u00f6\u00dfer das Rechteck desto anspruchsvoller das Training<\/li>\n\n\n\n<li>Richtung Wechseln (einmal im und einmal gegen den Uhrzeigersinn)<\/li>\n<\/ul>\n\n\n\n<p>Wenn Schulterz\u00fcge Deine Schw\u00e4che sind, dann hilft der \u201cSquare Dance\u201d dabei Schw\u00e4chen auszugleichen.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Ungerade Klimmz\u00fcge<\/strong><\/p>\n\n\n\n<p>An der Klimmzugstange, Hangboard etc. wird eine Bandschlinge, Seil oder \u00e4hnliches befestigt. Mach einen Knoten in die Bandschlinge um dich besser daran festhalten zu k\u00f6nnen.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-17 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining1-rotated.jpg\" alt=\"\" class=\"wp-image-7905\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining1-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining1-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining1-100x150.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining2-rotated.jpg\" alt=\"\" class=\"wp-image-7906\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining2-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining2-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining2-100x150.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Klimmz\u00fcge mit Zusatzgewicht<\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-18 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Um die <strong>Maximalkraft<\/strong> zu verbessern macht es Sinn Zusatzgewicht zu verwenden. Sobald du in der Lage bist 10 oder mehr saubere Klimmz\u00fcge auszuf\u00fchren, kannst Du <strong>zus\u00e4tzliches Gewicht<\/strong> verwenden.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining3-rotated.jpg\" alt=\"\" class=\"wp-image-7907\" style=\"width:276px;height:414px\" width=\"276\" height=\"414\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining3-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining3-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining3-100x150.jpg 100w\" sizes=\"(max-width: 276px) 100vw, 276px\" \/><figcaption class=\"wp-element-caption\">Klimmz\u00fcge mit Zusatzgewicht<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-19 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-very-light-gray-background-color has-background\">Wir haben <strong>Klimmzugstangen<\/strong> getestet: <\/p>\n\n\n\n<ul>\n<li>f\u00fcr den <strong>T\u00fcrrahmen<\/strong><\/li>\n\n\n\n<li>freih\u00e4ngende<\/li>\n\n\n\n<li>fix montierte Klimmzugstangen. <\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image aligncenter size-large\">\n<figure class=\"\"><a href=\"https:\/\/www.besserklettern.com\/klimmzugstange-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"350\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Klimmzugstangen-Test-.jpg\" alt=\"Klimmzugstangen Test\" class=\"wp-image-8498\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Klimmzugstangen-Test-.jpg 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Klimmzugstangen-Test--300x131.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Klimmzugstangen-Test--768x336.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/02\/Klimmzugstangen-Test--100x44.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\">Die <strong>4 Testsieger<\/strong> findest Du im &#8222;<a href=\"https:\/\/www.besserklettern.com\/klimmzugstange-test\/\" target=\"_blank\" rel=\"noopener\">Klimmzugstangen Test<\/a>&#8222;.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Explosive Klimmz\u00fcge<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-20 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Training der Schnellkraft. F\u00fchre \u201cnormale\u201d Klimmz\u00fcge <strong>so explosiv wie m\u00f6glich<\/strong> aus. Beschleunige so schnell wie m\u00f6glich nach oben &#8211; Achte beim absenken auf eine kontrollierte Bewegung.&nbsp;<\/p>\n\n\n\n<p class=\"has-small-font-size\"><strong>Variation: Flugphase&nbsp;<br><\/strong>Versuche maximal nach oben zu Beschleunigen, so dass Deine <strong>H\u00e4nde<\/strong> am Ende der Bewegung <strong>von der Stange abheben<\/strong>. Die ganz Starken, k\u00f6nnen w\u00e4hrend der Flugphase noch in die H\u00e4nde&nbsp; klatschen.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining5-rotated.jpg\" alt=\"\" class=\"wp-image-7909\" style=\"width:281px;height:422px\" width=\"281\" height=\"422\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining5-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining5-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining5-100x150.jpg 100w\" sizes=\"(max-width: 281px) 100vw, 281px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p>Klettertraining f\u00fcr Zuhause : <strong>Focus Blockierkraft<\/strong>:<\/p>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Frenchies<\/strong><\/p>\n\n\n\n<p>St\u00e4rke Deine Blockierkraft &#8211; Frenchies sind normale Klimmz\u00fcge die in <strong>3 verschiedenen Positionen blockiert<\/strong> bzw. Gehalten werden &#8211; f\u00fcr <strong>jeweils 4 Sekunden<\/strong>.<strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-.jpg\" alt=\"\" class=\"wp-image-7964\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-.jpg 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause--300x133.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause--768x341.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause--100x44.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause--864x384.jpg 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"wp-element-caption\">Blockieren und 4 Sekunden halten<\/figcaption><\/figure><\/div>\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Schreibmaschine<\/strong><\/p>\n\n\n\n<p>\u00c4hnlich wie der oben genannte Square-Dance nur hier <strong>bleibst Du auf einer Linie<\/strong>. Die <strong>Grundhaltung ist deutlich breiter<\/strong> als bei normalen Klimmz\u00fcgen. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-21 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause.jpeg\" alt=\"\" class=\"wp-image-7967\" style=\"width:300px;height:353px\" width=\"300\" height=\"353\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause-255x300.jpeg 255w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause-100x118.jpeg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption class=\"wp-element-caption\">Von links&#8230;<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause1.jpeg\" alt=\"\" class=\"wp-image-7968\" style=\"width:300px;height:363px\" width=\"300\" height=\"363\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause1.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause1-248x300.jpeg 248w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-fu\u0308r-zuhause1-100x121.jpeg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption class=\"wp-element-caption\">&#8230;nach rechts &amp; wieder zur\u00fcck.<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Von einer Seite zur anderen und am Ende jeweils 1-2 Sekunden blockieren.&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Einarmig blockieren und langsam ablassen<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-22 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining12.jpg\" alt=\"\" class=\"wp-image-7944\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining12.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining12-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining12-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining13.jpg\" alt=\"\" class=\"wp-image-7945\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining13.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining13-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining13-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">So lange halten wie m\u00f6glich. <\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Mit beiden Armen hochziehen &#8211; eine Hand loslassen und einarmig so lange blockieren wie m\u00f6glich. <\/li>\n\n\n\n<li>Danach einarmig so langsam wie m\u00f6glich ablassen (<strong>negativ-Belastung<\/strong>). Armwechsel.&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-small-font-size\"><strong>Klimmz\u00fcge f\u00fcr Einsteiger &#8211; Hilfsmittel<\/strong><br>Klimmz\u00fcge und Variationen sind sowohl f\u00fcr das <strong>Klettertraining Zuhause<\/strong> als auch f\u00fcr allgemeine Klettertraining unerl\u00e4sslich. Wer noch keine Klimmz\u00fcge hinbekommt, kann mit zwei einfachen Hilfsmitteln gen\u00fcgend Unterst\u00fctzung schaffen um trotzdem trainieren zu k\u00f6nnen.&nbsp;<\/p>\n\n\n\n<p><strong>a.)<\/strong> Entlastung durch Beine abstellen (auf einem Stuhl etc.)<br><strong>b.) <\/strong>Gummiband &#8211; speziell daf\u00fcr gemachte Gummib\u00e4nder (<a href=\"https:\/\/www.amazon.de\/ActiveVikings%C2%AE-Fitnessb%C3%A4nder-Muskelaufbau-Klimmzugb%C3%A4nder-Widerstandsb%C3%A4nder\/dp\/B07GCN9NH5\/ref=as_li_ss_tl?tag=830d1-21\" target=\"_blank\" rel=\"noopener\">Preis auf Amazon<\/a>) helfen die Schwerkraft zu \u00fcberwinden.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-23 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-very-light-gray-background-color has-background has-small-font-size\"><strong>Es ist langsam Zeit f\u00fcr ein neues Seil?<\/strong><br>Informiere Dich BEVOR Du kaufst &#8211; im aktuellen <a aria-label=\"Kletterseil-Test  (opens in a new tab)\" rel=\"noopener\" href=\"https:\/\/www.besserklettern.com\/kletterseil-test\/\" target=\"_blank\">Kletterseil-Test. <\/a><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.besserklettern.com\/kletterseil-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"350\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterseil-Test-Kaufen.png\" alt=\"Kletterseil Test Kaufen\" class=\"wp-image-4377\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterseil-Test-Kaufen.png 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterseil-Test-Kaufen-300x131.png 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterseil-Test-Kaufen-768x336.png 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterseil-Test-Kaufen-100x44.png 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption class=\"wp-element-caption\">Schau dir die Gewinner an. <\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-luminous-vivid-amber-background-color has-background\" id=\"Beine\"><strong>4. Beine<\/strong> | <strong>Klettertraining f\u00fcr Zuhause<\/strong><\/h2>\n\n\n\n<p>Eine <strong>starke Beinmuskulatur<\/strong> hilft nicht nur direkt beim Klettern, sondern sorgt auch daf\u00fcr, dass Du von R\u00fcckenschmerzen verschont bleibst. <\/p>\n\n\n\n<p><strong>Vor allem der untere R\u00fccken macht vielen Kletterern zu schaffen.<\/strong> Das kann viele Gr\u00fcnde haben, aber einer der h\u00e4ufigsten Gr\u00fcnde sind muskul\u00e4re Dysbalancen.&nbsp;<\/p>\n\n\n\n<p>Durch eine schwache <strong>Ges\u00e4\u00df-, bzw. Beinbeuge-Muskulatur<\/strong> kann f\u00fcr <strong>Fehlstellungen in der H\u00fcfte<\/strong> kommen (Holzkreuz). Folgende einfache \u00dcbungen helfen dabei die r\u00fcckseitige Muskulatur zu st\u00e4rken.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Ausfallschritt nach hinten<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-24 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause.jpg\" alt=\"\" class=\"wp-image-7947\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausfallschritt <\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining14.jpg\" alt=\"\" class=\"wp-image-7946\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining14.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining14-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Bouldertraining-Klettertraining14-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Am Ende der Bewegung Bein anziehen. <\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Achte auf einen <strong>90 Grad Winkel<\/strong> im vorderen Kniegelenk. <\/li>\n\n\n\n<li>Versuche gezielt die <strong>R\u00fcckseite der Beine bzw. Deinen Ges\u00e4\u00dfmuskulatur<\/strong> zu aktivieren. <\/li>\n\n\n\n<li>Am Ende der Bewegung das Bein anziehen. <\/li>\n\n\n\n<li>Wer Hanteln oder sonstige Gewichte zuhause hat, kann so die Anforderungen steigern.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Einbeinige Kniebeuge<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-25 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause3.jpg\" alt=\"\" class=\"wp-image-7950\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause3.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause3-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause3-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause4.jpg\" alt=\"\" class=\"wp-image-7951\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause4.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause4-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause4-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Hinteres Bein liegt auf. <\/li>\n\n\n\n<li>Achte auf den Winkel im vorderen <strong>Kniegelenk (90\u00b0)<\/strong> &#8211; gro\u00dfer Ausfallschritt.<\/li>\n\n\n\n<li>Konzentriere Dich darauf, die R\u00fcckseitige Muskulatur zu aktivieren.&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Seitliche Beuge<\/strong><\/p>\n\n\n\n<p>Super \u00dcbung die zus\u00e4tzlich die <strong>H\u00fcftbeweglichkeit<\/strong> verbessert. Auch eine ideale Aufw\u00e4rmung vor dem Bouldern\/Klettern. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-26 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause2.jpg\" alt=\"\" class=\"wp-image-7949\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause2.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause2-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause2-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause1.jpg\" alt=\"\" class=\"wp-image-7948\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause1.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause1-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause1-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Achte darauf <strong>tief zu bleiben<\/strong> &#8211; um die Spannung in der Muskulatur zu halten.&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-27 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-very-light-gray-background-color has-background has-small-font-size\"><strong>Lust auf eine neue Kletterhose?<\/strong>  <br><strong>Aber welche?<\/strong><br>Wir haben Boulder- bzw. Kletterhosen getestet. Die <strong><a rel=\"noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.besserklettern.com\/kletterhosen-test\/\" target=\"_blank\">Top 9 Hosen<\/a><\/strong> stellen wir in unserem Test vor. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.besserklettern.com\/kletterhosen-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterhosen-Bouderhosen-im-test.jpg\" alt=\"Kletterhosen Bouderhosen im test\" class=\"wp-image-4722\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterhosen-Bouderhosen-im-test.jpg 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterhosen-Bouderhosen-im-test-300x150.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterhosen-Bouderhosen-im-test-768x384.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Kletterhosen-Bouderhosen-im-test-100x50.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption class=\"wp-element-caption\">Die besten Hosen | Damen &amp; Herren<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-luminous-vivid-amber-background-color has-background\" id=\"Ausgleichstraining\"><strong>5. Stabilisation &amp; Ausgleichstraining<\/strong><\/h2>\n\n\n\n<p>Hier eine kleine Auswahl meiner absoluten Lieblings\u00fcbungen &#8211; Mehr Ausgleichs\u00fcbungen &amp; Dehnungs\u00fcbungen findest Du auf <a href=\"https:\/\/www.besserklettern.com\/ausgleichstraining-klettern\/\" target=\"_blank\" rel=\"noopener\">\u201cAusgleichstraining &#8211; Die 20 Besten \u00dcbungen\u201d<\/a>.<\/p>\n\n\n\n<p><strong>Liegest\u00fctze bzw. Variationen davon<\/strong><br>Liegest\u00fctze are the BEST! Trainiert werden Schulter und Brustmuskulatur.<br>Neben der ganz gew\u00f6hnlichen Ausf\u00fchrung stelle ich Dir hier <strong>3 Variationen<\/strong> vor.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Kletterer-Liegest\u00fctz<\/strong><\/p>\n\n\n\n<p>Deutlich anspruchsvoller &#8211; beanspruchen zus\u00e4tzlich zu den normalen Liegest\u00fctzen noch die <strong>Bauchmuskulatur <\/strong>und die H\u00fcftbeuger.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause5.jpg\" alt=\"\" class=\"wp-image-7952\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause5.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause5-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause5-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause6.jpg\" alt=\"\" class=\"wp-image-7953\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause6.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause6-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause6-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Liegest\u00fctz und seitlich hoch<\/strong><\/p>\n\n\n\n<p>Hier wird der gesamte<strong> Schulterg\u00fcrtel<\/strong> und teile der <strong>seitlichen Bauchmuskulatur<\/strong> mit trainiert.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-29 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause7.jpg\" alt=\"\" class=\"wp-image-7954\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause7.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause7-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause7-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause8.jpg\" alt=\"\" class=\"wp-image-7955\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause8.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause8-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause8-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Liegest\u00fctz an Ringen\/Schlingentrainier<\/strong><\/p>\n\n\n\n<p>Durch die <strong>\u201cinstabile\u201d Position<\/strong> deutlich schwerer als gew\u00f6hnliche Liegest\u00fctze. Trainiert zus\u00e4tzlich die sonst selten beanspruchte Muskulatur im Schulterg\u00fcrtel.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-30 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause10.jpg\" alt=\"\" class=\"wp-image-7957\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause10.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause10-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause10-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause9.jpg\" alt=\"\" class=\"wp-image-7956\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause9.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause9-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause9-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>2. Handstand<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-31 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause12-rotated.jpg\" alt=\"\" class=\"wp-image-7914\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause12-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause12-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause12-100x150.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Beim Klettern und Bouldern wird gezogen was das Zeug h\u00e4lt &#8211; der Handstand ist <strong>der \u201cdr\u00fcckende\u201d Ausgleich<\/strong> dazu. Au\u00dferdem wird die <strong>Stabilit\u00e4t<\/strong> des gesamten Schulterg\u00fcrtels verbessert.&nbsp;<\/p>\n\n\n\n<p>Wer <strong>Probleme mit den<\/strong> <strong>Handgelenken<\/strong> hat (so wie ich), dem rate ich in einen Satz Parallettes (<a href=\"https:\/\/www.amazon.de\/Lacyie-Parallettes-Calisthenics-Liegest%C3%BCtze-Wooden-50CM\/dp\/B07FVV28SF\/ref=as_li_ss_tl?tag=830d1-21\" target=\"_blank\" rel=\"noopener\">Preis Amazon<\/a>) zu investieren. So kannst Du stundenlang Handstand trainieren, ohne dabei Deine Handgelenke zu verletzten. <\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center\"><strong>F\u00fcr aufrechte Haltung &amp; stabile Schultern<\/strong>: <\/p>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>T Y I<\/strong><\/p>\n\n\n\n<p><strong>Eine meiner absoluten Lieblings\u00fcbungen<\/strong> &#8211; jeder der viel klettert\/bouldert sollte diese \u00dcbung in sein Ausgleichstraining mit einbauen. Sie zieht die Schulterbl\u00e4tter nach hinten und richtet den Oberk\u00f6rper auf. <strong>Wirkt dem Kletterrundr\u00fccken entgegen.<\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-32 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause16-rotated.jpg\" alt=\"\" class=\"wp-image-7915\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause16-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause16-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause16-100x150.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause17-rotated.jpg\" alt=\"\" class=\"wp-image-7916\" style=\"width:300px;height:450px\" width=\"300\" height=\"450\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause17-rotated.jpg 400w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause17-200x300.jpg 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause17-100x150.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption class=\"wp-element-caption\">T<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-33 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-training.jpg\" alt=\"\" class=\"wp-image-7971\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-training.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-training-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettern-training-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Y<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/klettern-training1.jpg\" alt=\"\" class=\"wp-image-7972\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/klettern-training1.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/klettern-training1-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/klettern-training1-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">I<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Arme gestreckt halten<\/li>\n\n\n\n<li>Arme so weit wie m\u00f6glich nach hinten f\u00fchren bzw. Schulterbl\u00e4tter so weit wie m\u00f6glich zusammenf\u00fchren.<\/li>\n\n\n\n<li>Durch die Position der Beine kann die Schwierigkeit ganz einfach angepasst werden.&nbsp;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-34 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ich habe 6 Schlingentrainer getestet. <br><br>Die <strong>Testsieger<\/strong> findest Du im aktuellen <a rel=\"noopener\" href=\"https:\/\/www.besserklettern.com\/schlingentrainer-test\/\" target=\"_blank\">&#8222;Schlingentrainer-TEST&#8220;<\/a><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.besserklettern.com\/schlingentrainer-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Schlingentrainier-TEST-Titel.jpg\" alt=\"Schlingentrainier TEST Titel\" class=\"wp-image-8293\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Schlingentrainier-TEST-Titel.jpg 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Schlingentrainier-TEST-Titel-300x133.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Schlingentrainier-TEST-Titel-768x341.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Schlingentrainier-TEST-Titel-100x44.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Schlingentrainier-TEST-Titel-864x384.jpg 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><figcaption class=\"wp-element-caption\">Schlingentrainer im Test<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Schulterblatt-Klimmz\u00fcge<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-35 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause14.jpg\" alt=\"\" class=\"wp-image-7941\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause14.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause14-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause14-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause15.jpg\" alt=\"\" class=\"wp-image-7942\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause15.jpg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause15-300x200.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause15-100x67.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Schulterbl\u00e4tter zusammenziehen<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul>\n<li>Die Arme bleiben gestreckt &#8211; die Hochbewegung kommt einzig aus dem Zusammenf\u00fchren der Schulterbl\u00e4tter. <\/li>\n\n\n\n<li>Das Ausma\u00df der Bewegung ist nur ein paar Zentimeter und trainiert die Rotatorenmanschette im Schulterg\u00fcrtel. <\/li>\n\n\n\n<li>Der Bewegungsradius dieser \u00dcbung ist zwar klein aber sehr effektiv.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-small-font-size\"><strong>Kletterrundr\u00fccken<br><\/strong>Die beiden oben genannten \u00dcbungen (T,Y,I &amp; Schulterblatt-Klimmz\u00fcge) wirken dem \u201cKletterrundr\u00fccken\u201d entgegen &#8211; sie stabilisieren bzw. st\u00e4rken jene Muskulatur die f\u00fcr das <strong>Zusammenziehen der Schulterbl\u00e4tter (Aufrichten des Oberk\u00f6rpers) <\/strong>verantwortlich sind. Daher geh\u00f6ren sie f\u00fcr Kletterer\/Boulderer zum absoluten \u201cAusgleichstraining-Pflichtprogramm\u201d.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-36 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-center\">Die <strong><a rel=\"noopener\" href=\"https:\/\/www.besserklettern.com\/isolationsjacken-test\/\" target=\"_blank\">Top 5 Isolationsjacken<\/a><\/strong>: <\/p>\n\n\n\n<p class=\"has-very-light-gray-background-color has-background has-small-font-size\">&#8211; Allround<br>&#8211; Preis<br>&#8211; Isolation<br>&#8211; Atmungsaktivit\u00e4t<br>&#8211; Leichtgewicht<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.besserklettern.com\/isolationsjacken-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Isolationsjacken-Test.jpg\" alt=\"Isolationsjacken Test\" class=\"wp-image-8097\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Isolationsjacken-Test.jpg 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Isolationsjacken-Test-300x150.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Isolationsjacken-Test-768x384.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Isolationsjacken-Test-100x50.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption class=\"wp-element-caption\">Die 5 BESTEN Jacken<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background has-medium-font-size\"><strong>Unterarmstrecker<\/strong><\/p>\n\n\n\n<p>Die Unterarmstrecker sind die <strong>Gegenspieler<\/strong> zu der beim Klettern stark beanspruchten Unterarmbeuger-Muskulatur. Um Dysbalancen zu vermeiden sind die folgenden beiden \u00dcbungen perfekt.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Super Ausgleichs\u00fcbung f\u00fcr alle die Schmerzen im bereich der Ellenbogen haben.&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\"><strong>Thera Band<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-37 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern5.jpeg\" alt=\"Ausgleichstraining-Klettern5\" class=\"wp-image-740\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern5.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern5-300x225.jpeg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern5-100x75.jpeg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern6.jpeg\" alt=\"Ausgleichstraining-Klettern6\" class=\"wp-image-741\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern6.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern6-300x225.jpeg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern6-100x75.jpeg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Finger Strecken<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\"><strong>Wrist Curls <\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-38 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern3.jpeg\" alt=\"Ausgleichstraining-Klettern3\" class=\"wp-image-739\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern3.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern3-300x225.jpeg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern3-100x75.jpeg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Ausgangsposition<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern4.jpeg\" alt=\"Ausgleichstraining-Klettern4\" class=\"wp-image-737\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern4.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern4-300x225.jpeg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2019\/03\/Ausgleichstraining-Klettern4-100x75.jpeg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-luminous-vivid-amber-background-color has-background\" id=\"Trainingsplan\"><strong>Trainingspl\u00e4ne Klettern \/ Bouldern &#8211; Zirkeltraining<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Trainingsplan #1<\/strong><\/h3>\n\n\n\n<p class=\"has-text-align-center\"><strong>30 Minuten<\/strong> = 6 \u00dcbungen <strong>&amp;<\/strong> 5 Durchg\u00e4nge<br>30 sec Belastung &#8211; 30 sec Pause<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-klettern-546x1024.jpg\" alt=\"Trainingsplan klettern\" class=\"wp-image-7983\" style=\"width:410px;height:768px\" width=\"410\" height=\"768\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-klettern-546x1024.jpg 546w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-klettern-160x300.jpg 160w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-klettern-768x1440.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-klettern-100x188.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-klettern.jpg 800w\" sizes=\"(max-width: 410px) 100vw, 410px\" \/><\/figure><\/div>\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-very-light-gray-background-color has-background\"><strong>Trainingsplan #2<\/strong><\/h3>\n\n\n\n<p class=\"has-text-align-center\"><strong>30 Minuten<\/strong> = 6 \u00dcbungen <strong>&amp;<\/strong> 5 Durchg\u00e4nge<br>30 sec Belastung &#8211; 30 sec Pause<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-Bouldern-546x1024.jpg\" alt=\"Trainingsplan Bouldern\" class=\"wp-image-7984\" style=\"width:410px;height:768px\" width=\"410\" height=\"768\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-Bouldern-546x1024.jpg 546w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-Bouldern-160x300.jpg 160w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-Bouldern-768x1440.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-Bouldern-100x188.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Trainingsplan-Bouldern.jpg 800w\" sizes=\"(max-width: 410px) 100vw, 410px\" \/><\/figure><\/div>\n\n\n<p class=\"has-very-light-gray-background-color has-background\">Mit den<strong> 30 \u00dcbungen<\/strong> im hier vorgestellten <strong>&#8222;Klettertraining f\u00fcr Zuhause&#8220;<\/strong> kannst Du dir ganz einfach Deinen <strong>eigenen Trainingsplan zusammenstellen<\/strong>. So <\/p>\n\n\n\n<p><strong>Wie oft Trainieren<\/strong>?<br>F\u00fchre die \u00dcbungen regelm\u00e4\u00dfig (3x die Woche aus) und ich verspreche dir, dass Du besser werden wirst. F\u00fcr welche 3 Tage der Woche Du Dich entscheidest ist erstmal vollkommen egal. <\/p>\n\n\n\n<p>Idealerweise liegt <strong>ein Tag Pause zwischen den Trainingseinheiten<\/strong>.&nbsp;Nimm dir vor, 3x die Woche zu trainieren und zieh es durch.&nbsp;<\/p>\n\n\n\n<p><em>F\u00fcr ein <\/em><strong><em>Klettertraining Zuhause<\/em><\/strong><em> ist die Mentale H\u00fcrde oft weitaus gr\u00f6\u00dfer als beim gewohnten Training in der Boulderhalle. Der beste Weg um das Training auch \u00fcber l\u00e4ngere Zeit wirklich durchzuziehen, ist ein <\/em><strong><em>einfacher und klarer Trainingsplan<\/em><\/strong><em>.&nbsp;<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-39 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-center\" style=\"font-size:20px\"><strong>Massage gef\u00e4llig?<\/strong><\/p>\n\n\n\n<ul class=\"has-theme-palette-7-background-color has-background has-small-font-size\">\n<li>Die neuen Massagepistolen haben <strong>ordentlich Power<\/strong>.<\/li>\n\n\n\n<li>Sie sind super <strong>leise<\/strong>. <\/li>\n\n\n\n<li>Du kannst dich ganz <strong>gem\u00fctlich auf der Couch<\/strong> massieren. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.besserklettern.com\/massagepistolen-test\/\" target=\"_blank\" rel=\"noopener\">Zum Test<\/a><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image aligncenter size-full\">\n<figure class=\"\"><a href=\"https:\/\/www.besserklettern.com\/massagepistolen-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/11\/Massagepistolen.jpg\" alt=\"Massagepistolen Test\" class=\"wp-image-10550\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/11\/Massagepistolen.jpg 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/11\/Massagepistolen-300x133.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/11\/Massagepistolen-768x341.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><figcaption class=\"wp-element-caption\">Die Top 4 Massageguns<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>F\u00fcr ein solides &#8222;Klettertraining \/ Bouldertraining Zuhause&#8220; reichen eine Yogamatte&#8230;<\/p>\n","protected":false},"author":1,"featured_media":7989,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[1],"tags":[],"qubely_featured_image_url":{"full":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern.jpg",800,350,false],"landscape":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern.jpg",800,350,false],"portraits":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern-540x320.jpg",540,320,true],"thumbnail":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern-150x150.jpg",150,150,true],"medium":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern-300x131.jpg",300,131,true],"medium_large":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern-768x336.jpg",768,336,true],"large":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern.jpg",800,350,false],"1536x1536":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern.jpg",800,350,false],"2048x2048":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern.jpg",800,350,false],"qubely_landscape":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern.jpg",800,350,false],"qubely_portrait":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern-540x320.jpg",540,320,true],"qubely_thumbnail":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Klettertraining-zuhause-Bouldern-140x100.jpg",140,100,true]},"qubely_author":{"display_name":"Stefan","author_link":"https:\/\/www.besserklettern.com\/author\/stefan\/"},"qubely_comment":0,"qubely_category":"<a href=\"https:\/\/www.besserklettern.com\/category\/blog\/\" rel=\"category tag\">Blog<\/a>","qubely_excerpt":"F\u00fcr ein solides &#8222;Klettertraining \/ Bouldertraining Zuhause&#8220; reichen eine Yogamatte...","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Klettertraining f\u00fcr Zuhause | Die 30 besten \u00dcbungen + Trainingsplan<\/title>\n<meta name=\"description\" content=\"30 \u00dcbungen inkl. 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