{"id":8329,"date":"2021-01-23T14:18:50","date_gmt":"2021-01-23T14:18:50","guid":{"rendered":"https:\/\/www.besserklettern.com\/?p=8329"},"modified":"2023-10-07T13:07:47","modified_gmt":"2023-10-07T11:07:47","slug":"klettern-training-trainingsplan","status":"publish","type":"post","link":"https:\/\/www.besserklettern.com\/klettern-training-trainingsplan\/","title":{"rendered":"Klettern \/ Bouldern TRAINING | Trainingsplan + 30 \u00dcbungen"},"content":{"rendered":"\n<p>Hier findest Du <strong>30 \u00dcbungen<\/strong> f\u00fcr ein effektives&nbsp; Klettertraining \/ Bouldertraining.<br>&#8211; 2 Trainingspl\u00e4ne f\u00fcr <strong>kletterspezifisches Training.&nbsp;<\/strong><br>&#8211; 2 Trainingspl\u00e4ne f\u00fcr <strong>Stabilisations- und Ausgleichstraining<\/strong>.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:22px\"><strong>Trainingsplan Klettern \/ Bouldern<\/strong><\/h2>\n\n\n\n<p class=\"has-small-font-size\">Wie wir alle wissen, ist es nicht immer m\u00f6glich, den Trainingsplan auch \u201cplanm\u00e4\u00dfig\u201d durchzuziehen. <\/p>\n\n\n\n<p class=\"has-small-font-size\">Solange Du es aber schaffst dich \u201c<em>meistens\u201d<\/em> daran zu halten, wirst Du <strong>mit Hilfe eines strukturierten Trainings enorme Fortschritte machen.\u00a0\u00a0<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-medium-font-size\">Das Training setzt sich zusammen aus:<\/p>\n\n\n\n<ul>\n<li class=\"has-small-font-size\">3-4x Klettern \/ Bouldern<\/li>\n\n\n\n<li class=\"has-small-font-size\">Stabilisations- und Ausgleichstraining<\/li>\n\n\n\n<li class=\"has-small-font-size\">Kletterspezifisches Training&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Regeneration \/ Beweglichkeit<\/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-medium-font-size\">#1 Beispiel: <strong>3x<\/strong> Klettern \/ Bouldern<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"900\" height=\"300\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/1.png\" alt=\"Trainingsplan klettern Bouldern 3x\" class=\"wp-image-8331\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/1.png 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/1-300x100.png 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/1-768x256.png 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/1-100x33.png 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/1-864x288.png 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\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\">#2 Beispiel: <strong>4x<\/strong> Klettern \/ Bouldern<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"900\" height=\"300\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2.png\" alt=\"Bouldern Trainingsplan 4x\" class=\"wp-image-8332\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2.png 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-300x100.png 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-768x256.png 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-100x33.png 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-864x288.png 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\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\">#3 Beispiel: <strong>Weekend-Warrior <\/strong><\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"900\" height=\"300\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/3.png\" alt=\"Training klettern Trainingsplan\" class=\"wp-image-8333\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/3.png 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/3-300x100.png 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/3-768x256.png 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/3-100x33.png 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/3-864x288.png 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-small-font-size\">Die Wochentage sind nat\u00fcrlich nur ein Vorschlag, du kannst (und wirst wahrscheinlich auch) immer wieder mal etwas jonglieren m\u00fcssen, und den Trainingsplan Deinen individuellen Gegebenheiten anpassen.&nbsp;<\/p>\n\n\n\n<p>Wenn es nicht m\u00f6glich ist 3x Klettern\/Bouldern zu gehen, dann ersetzte die Einheit mit einem \u201cspezifischen Training\u201d &#8211; Im Anschluss findest du <strong>30<\/strong> \u00dcbungen dazu.&nbsp;&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\"><strong>30 \u00dcbungen &#8211; Klettertraining \/ Bouldertraining<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"#Fingerkraft\">Fingerkraft<\/a><\/li>\n\n\n\n<li><a href=\"#Core\">K\u00f6rperspannung \/ Core<\/a><\/li>\n\n\n\n<li><a href=\"#Zugkraft\">Zug &#8211; Blockierkraft<\/a><\/li>\n\n\n\n<li><a href=\"#Ausgleichstraining\">Stabilisation \/ Ausgleichstraining<\/a><\/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-1 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>Ganz unten findest Du <a href=\"#Trainingspl\u00e4ne\">4 fertige Trainingspl\u00e4ne:<\/a><\/strong><\/p>\n\n\n\n<ul>\n<li>2x Trainingspl\u00e4ne f\u00fcr <strong>\u201ckletterspezifisches Training\u201d<\/strong> (Zirkeltraining)<\/li>\n\n\n\n<li>2x Trainingspl\u00e4ne f\u00fcr <strong>Stabilisations- und Ausgleichstraining&nbsp;<\/strong><\/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=\"#Trainingspl\u00e4ne\"><img decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Trainingspla\u0308ne.jpg\" alt=\"Trainingspla\u0308ne Klettern Bouldern\" class=\"wp-image-8348\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Trainingspla\u0308ne.jpg 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Trainingspla\u0308ne-300x133.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Trainingspla\u0308ne-768x341.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Trainingspla\u0308ne-100x44.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Trainingspla\u0308ne-864x384.jpg 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><figcaption class=\"wp-element-caption\">4 Trainingspl\u00e4ne<\/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>1. Training der Fingerkraft&nbsp;<\/strong><\/h2>\n\n\n\n<p>Um wirklich kletterspezifisch Fingerkraft zu trainieren, musst Du Dich irgendwo dranh\u00e4ngen k\u00f6nnen. <\/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\">\n<p>Du brauchst also irgendeine Art von Leiste oder Kante an der Du Dich mit den Fingern dranh\u00e4ngen kannst.&nbsp;<\/p>\n\n\n\n<p>Ideal ist ein Hangboard\/Griffbrett &#8211; Als Alternative geht aber auch ein T\u00fcrrahmen, eine T\u00fcr eine Balken oder eine Klimmzugstange.<\/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=\"562\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Hangboard-Training-klettern.jpeg\" alt=\"Hangboard Training klettern\" class=\"wp-image-7997\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Hangboard-Training-klettern.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Hangboard-Training-klettern-300x281.jpeg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Hangboard-Training-klettern-100x94.jpeg 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<p class=\"has-small-font-size\"><em>Vor Jahren habe ich mein erstes Fingertraining an einem T\u00fcrrahmen durchgef\u00fchrt &#8211; das hat ordentlich was gebracht. Mittlerweile trainiere ich am Hangboard, weil es mehr Abwechslung in das Training bringt.&nbsp;&nbsp;<\/em><\/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\">1. Fingerkraft Training<strong> &#8211; Maximalkraft<\/strong><\/p>\n\n\n\n<ul class=\"has-small-font-size\">\n<li>Ziel ist es 12 Sekunden 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 die 12 Sekunden knapp an Deine maximale Leistungsgrenze 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 exakt 3 min Pause.&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-pale-cyan-blue-background-color has-background\">12 Sekunden H\u00e4ngen + 3 min Pause =&nbsp; 1 Wiederholung<br>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\">2. Fingerkraft Training<strong> &#8211; Kraftausdauer<\/strong><\/p>\n\n\n\n<ul class=\"has-pale-cyan-blue-background-color has-background\">\n<li>7 Sekunden h\u00e4ngend 3 Sekunden Pause <br>Das ganze 6 x (1min=1 Satz)<\/li>\n\n\n\n<li>Mach 2-5 S\u00e4tze <br>(5min Pause zwischen den S\u00e4tzen)<\/li>\n<\/ul>\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\">\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 &#8211; Just Do IT!<\/p>\n\n\n\n<p><\/p>\n<\/blockquote>\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\/Hangboard-Training-klettern1.jpeg\" alt=\"\" class=\"wp-image-7999\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Hangboard-Training-klettern1.jpeg 600w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Hangboard-Training-klettern1-300x200.jpeg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/11\/Hangboard-Training-klettern1-100x67.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<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\">\n<p>Eine einfache M\u00f6glichkeit um das Training zu intensivieren ist zus\u00e4tzliches Gewicht. <\/p>\n\n\n\n<p>Mehr Tipps zum Training findest Du im <a href=\"https:\/\/www.besserklettern.com\/hangboard-test\/\" target=\"_blank\" rel=\"noopener\">&#8222;Hangboard Test&#8220;.<\/a>&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 aligncenter size-large\">\n<figure class=\"\"><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><figcaption class=\"wp-element-caption\">Hangboard 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<h2 class=\"wp-block-heading has-text-align-center has-luminous-vivid-amber-background-color has-background\" id=\"Core\"><strong>2.K\u00f6rperspannung \/ Core<\/strong><\/h2>\n\n\n\n<p><strong>Plank Variationen<\/strong><\/p>\n\n\n\n<p>\u00dcbungen die auf die <strong>K\u00f6rpermitte und die Bauchmuskeln<\/strong> abziehen, sind immer unangenehm<strong>&nbsp; <\/strong>&#8211; Dazu geh\u00f6ren auch die Planks in allen Variationen.<strong> <\/strong>Planks geh\u00f6ren zu den <strong>einfachsten und&nbsp; effektivsten \u00dcbungen<\/strong> f\u00fcr mehr <strong>K\u00f6rperspannung<\/strong>.&nbsp;<\/p>\n\n\n\n<p><strong>Was ist wichtig:<\/strong><\/p>\n\n\n\n<ul class=\"has-small-font-size\">\n<li>Gesamte K\u00f6rpermitte ist angespannt.&nbsp;<\/li>\n\n\n\n<li>Gerader R\u00fccken&nbsp;<\/li>\n\n\n\n<li>H\u00fcfte nicht durchh\u00e4ngen lassen&nbsp;<\/li>\n\n\n\n<li>Hintern nicht nach oben strecken.&nbsp;<\/li>\n\n\n\n<li>Spannung halten<\/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>Climbers<\/strong> <strong>Plank&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\">Eine kletterspezifische Variation.&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\/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 \u00e4u\u00dferen Ellenbogen hochf\u00fchren &#8211; kurz halten&nbsp;<\/li>\n\n\n\n<li>Knie unter dem K\u00f6rper in Richtung des anderen Ellenbogens 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<ul>\n<li>Starte mit 10 Wiederholungen und steigere Dich auf 30.<\/li>\n<\/ul>\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>Oberk\u00f6rper Drehung<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\">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-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\/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<p>Zus\u00e4tzliches Training der Muskulatur im Schulterg\u00fcrtel.<\/p>\n\n\n\n<ul>\n<li>Arm langsam anheben und seitlich hochf\u00fchren bis er senkrecht nach oben zeigt.&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\"\/>\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>Eine super \u00dcbung f\u00fcr Fortgeschrittene &#8211; Das Giga Plank, trainiert die K\u00f6rperspannung sowohl hinten wie vorne.&nbsp;<\/p>\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\"><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\"\/>\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<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\">Diese kommt urspr\u00fcnglich aus dem Yoga &#8211; ich habe sie etwas abgewandelt bzw. dynamischer und kletterspezifischer gestaltet.<\/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\/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>Ausgangsposition ist \u201cdas Boot\u201d &#8211; dann Ellenbogen und Knie abwechselnd zusammenf\u00fchren.<\/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>Sideplank&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\">Trainiert wird die Seitliche Bauchmuskulatur. Die \u00dcbung kannst Du statisch (oben halten) oder dynamisch (H\u00fcfte heben und senken) ausf\u00fchren.&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\"><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\"\/>\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-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\"><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 (vor allem im Bereich der Lendenwirbel).&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center 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\"\/>\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 class=\"has-text-align-center\">Um das Training der Bauchmuskulatur zu isolieren, die Beine nicht zu weit absinken lassen. Je weiter Du die beine Absinken l\u00e4sst, desto mehr wird die H\u00fcftbeuger-Muskulatur trainiert.&nbsp;<\/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\/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<p class=\"has-text-align-center\">Absenken und anheben &#8211; oben 5 Sekunden halten und wiederholen<\/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>Knierolle &#8211; Knie zum Ellenbogen<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\">Der Bewegungsradius ist hier gr\u00f6\u00dfer, dadurch werden zus\u00e4tzlich Schulterg\u00fcrtel und Anteile des Latinismus mit trainiert.&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 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\">Variation : \u00dcbung mit gestreckten Beinen ausf\u00fchren.&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>Variation seitlich<\/strong><\/p>\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\"><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<p class=\"has-text-align-center\"><strong>Variation Scheibenwischer:<\/strong> Ausf\u00fchrung mit gestreckten Beinen.<\/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-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-very-light-gray-background-color has-background\">Wir haben <strong><a href=\"https:\/\/www.besserklettern.com\/klimmzugstange-test\/\" target=\"_blank\" rel=\"noreferrer noopener\">Klimmzugstangen<\/a><\/strong> getestet: <\/p>\n\n\n\n<ul class=\"has-small-font-size\">\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\">\n<figure class=\"aligncenter size-large\"><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><figcaption class=\"wp-element-caption\">Alle Testsieger<\/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\" style=\"font-size:22px\">Training mit <strong>Ringen oder Schlingentrainer<\/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>Mega Core 2000<\/strong><\/p>\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\"><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 nach vorne ausgestreckten Armen &#8211; Ringe\/Schlingen ca. auf H\u00f6he Bauchnabel.&nbsp;<\/li>\n\n\n\n<li>Langsam nach vorne beugen und Position kurz halten &#8211; das Becken darf auf keinen Fall durchh\u00e4ngen (sonst werden die Lendenwirbel belastet).&nbsp;<\/li>\n<\/ul>\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>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-16 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<p class=\"has-text-align-center\"><strong>Ausgangsposition<\/strong>: F\u00fc\u00dfe in die Schlaufen &#8211; Gerader R\u00fccken.<\/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. Zug- &amp; Blockierkraft<\/strong><\/h2>\n\n\n\n<p>Voraussetzung: T\u00fcrstock, Klimmzugstange, Hangboard oder sonst irgendwas an dem Du Dich hochziehen kannst.&nbsp;<\/p>\n\n\n\n<p>Neben den klassischen Klimmz\u00fcgen gibt es noch ein paar Variationen die kletter\/boulderspezifischer sind, und f\u00fcr etwas Abwechslung sorgen.&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>Square Dance<\/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\/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<p>Auch Klimmzug-Quadrat genannt. Da wir uns beim Klettern und Bouldern nicht nur gerade nach oben ziehen ist diese \u00dcbung im Vergleich zu normalen Klimmz\u00fcgen kletterspezifischer. Hier wird die Zugmuskulatur unterschiedlich belastet und trainiert.&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>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\"\/>\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\"\/>\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-19 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 so stark nach oben zu Beschleunigen, dass Deine H\u00e4nde am Ende der Bewegung von der Stange abheben. Die starken unter euch 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\"\/>\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\"\/>\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-20 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<p class=\"has-text-align-center\">Von einer Seite zur anderen und am Ende jeweils 1-2 Sekunden blockieren.&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>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-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\"><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<p>Mit beiden Armen hochziehen &#8211; eine Hand loslassen und einarmig so lange blockieren wie m\u00f6glich. Danach einarmig so langsam wie m\u00f6glich ablassen (negativ-Belastung). Armwechsel.&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-22 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\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>4. Stabilisations- &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 <em>\u201c<a href=\"https:\/\/www.besserklettern.com\/ausgleichstraining-klettern\/\" target=\"_blank\" rel=\"noopener\">Ausgleichstraining &#8211; Die 20 Besten \u00dcbungen\u201d<\/a><\/em>.<\/p>\n\n\n\n<p><strong>1. Liegest\u00fctze bzw. Variationen davon<\/strong><\/p>\n\n\n\n<p>Liegest\u00fctze are the BEST! Trainiert werden Schulter und Brustmuskulatur. Neben der ganz gew\u00f6hnlichen Ausf\u00fchrung stelle ich Dir hier 3 Variationen vor.<\/p>\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-23 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-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-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-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-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-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 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 has-medium-font-size\"><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-27 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-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\/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 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-29 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-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-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<p>Die Arme bleiben gestreckt &#8211; die Hochbewegung kommt einzig aus dem Zusammenf\u00fchren der Schulterbl\u00e4tter. Das Ausma\u00df der Bewegung ist nur ein paar Zentimeter und trainiert die Rotatorenmanschette im Schulterg\u00fcrtel.&nbsp;<\/p>\n\n\n\n<p class=\"has-small-font-size\">Diese \u00dcbungen wirken dem \u201cKletterrundr\u00fccken\u201d entgegen &#8211; sie stabilisieren bzw. st\u00e4rken jene Muskulatur die f\u00fcr das Zusammenziehen der Schulterbl\u00e4tter (Aufrichten des Oberk\u00f6rpers) verantwortlich ist.&nbsp;<\/p>\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 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-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\"><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-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\"><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\" \/><figcaption class=\"wp-element-caption\">Endposition<\/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>Eine starke Beinmuskulatur hilft nicht nur direkt beim Klettern, sondern sorgt auch daf\u00fcr, dass Du von <strong>R\u00fcckenschmerzen verschont bleibst.<\/strong> Vor allem der untere R\u00fccken macht vielen Klettersportlern zu schaffen. Das kann viele Gr\u00fcnde haben, aber einer der h\u00e4ufigsten Gr\u00fcnde sind <strong>muskul\u00e4re Dysbalancen<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Durch eine schwache Ges\u00e4\u00df-, bzw. Beinbeugemuskulatur kann f\u00fcr Fehlstellungen in der H\u00fcfte kommen (Hohlkreuz). Folgende einfache \u00dcbungen helfen dabei die vernachl\u00e4ssigte Muskulatur zu st\u00e4rken.&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-33 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\"><strong><a href=\"https:\/\/www.besserklettern.com\/kurzhantel-test\/\" target=\"_blank\" rel=\"noopener\">6 Kurzhanteln im TEST<\/a><\/strong><\/p>\n\n\n\n<ul class=\"has-very-light-gray-background-color has-background has-small-font-size\">\n<li><strong>Alle unter 100 Euro!<\/strong><\/li>\n\n\n\n<li>3x Kunststoff &#8211; 3x Gusseisen<\/li>\n\n\n\n<li>Effektives Training f\u00fcr Zuhause.<\/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-full\"><a href=\"https:\/\/www.besserklettern.com\/kurzhantel-test\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/10\/Kurzhantel-Test.jpg\" alt=\"Kurzhantel Test\" class=\"wp-image-10034\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/10\/Kurzhantel-Test.jpg 900w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/10\/Kurzhantel-Test-300x167.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/10\/Kurzhantel-Test-768x427.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/10\/Kurzhantel-Test-100x56.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/10\/Kurzhantel-Test-864x480.jpg 864w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><figcaption class=\"wp-element-caption\"><meta charset=\"utf-8\">Kurzhanteln &#8211; Die Top 3 <\/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>Ausfallschritt nach hinten<\/strong><\/p>\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\"><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<p>Achte auf den Winkel im vorderen Kniegelenk. Versuche gezielt die R\u00fcckseite der Beine zu aktivieren. Wer Hanteln zuhause hat, kann so die Anforderungen steigern.&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>Einbeinige Kniebeuge<\/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-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<p>Hinteres Bein liegt auf. Achte auf den Winkel im vorderen Kniegelenk &#8211; gro\u00dfer Ausfallschritt. Konzentriere Dich darauf die R\u00fcckseitige Muskulatur zu aktivieren.&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>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-36 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<p>Achte darauf tief zu bleiben &#8211; um die Spannung in der Muskulatur zu halten.&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-37 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-text-align-center has-pale-cyan-blue-background-color has-background\" id=\"Trainingspl\u00e4ne\"><strong>2 Trainingspl\u00e4ne \u201cSpezifisches Klettertraining\u201d&nbsp;<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center\"><strong>Zirkeltraining<\/strong><\/p>\n\n\n\n<p>Es werden folgende Muskelgruppen trainiert:<\/p>\n\n\n\n<ul>\n<li><strong><em>Fingerkraft&nbsp;<\/em><\/strong><\/li>\n\n\n\n<li><strong><em>Core<\/em><\/strong><\/li>\n\n\n\n<li><strong><em>R\u00fccken<\/em><\/strong><\/li>\n\n\n\n<li><strong><em>Zug und Blockierkraft&nbsp;<\/em><\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"has-very-light-gray-background-color has-background has-small-font-size\">Alle \u00dcbungen werden weiter oben ausf\u00fchrlich beschrieben und k\u00f6nnen beliebig zusammengestellt werden.&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-luminous-vivid-amber-background-color has-background\" style=\"font-size:22px\"><strong>Trainingsplan  #1<\/strong><\/p>\n\n\n\n<p><strong>Insgesamt:<\/strong> ca. <em>30 Minuten<\/em> = 6 \u00dcbungen &amp; 5 Durchg\u00e4nge<br>6x \u00dcbungen: Je 30 sec Belastung &#8211; danach 30 sec Pause.<br>2x Fingerkraft: 12 sec maximale Belastung (Hangboard oder Leiste)<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"410\" height=\"1024\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-410x1024.jpg\" alt=\"\" class=\"wp-image-8336\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-410x1024.jpg 410w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-120x300.jpg 120w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-768x1920.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2-100x250.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/2.jpg 800w\" sizes=\"(max-width: 410px) 100vw, 410px\" \/><figcaption class=\"wp-element-caption\">Kletterspezifischer Trainingsplan #1<\/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-luminous-vivid-amber-background-color has-background\" style=\"font-size:22px\"><strong>Trainingsplan #2<\/strong><\/p>\n\n\n\n<p><strong>Insgesamt:<\/strong> ca. <em>30 Minuten<\/em> = 6 \u00dcbungen &amp; 5 Durchg\u00e4nge<br>6x \u00dcbungen: Je 30 sec Belastung &#8211; danach 30 sec Pause.<br>2x Fingerkraft: 12 sec maximale Belastung (Hangboard oder Leiste)<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"2000\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/4-410x1024.jpg\" alt=\"\" class=\"wp-image-8335\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/4-410x1024.jpg 410w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/4-120x300.jpg 120w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/4-768x1920.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/4-614x1536.jpg 614w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/4-100x250.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/4.jpg 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Kletterspezifischer Trainingsplan #2<\/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-pale-cyan-blue-background-color has-background\" style=\"font-size:22px\"><strong>Trainingsplan Stabilisation &#8211; Ausgleichstraining<\/strong> #1<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"512\" height=\"1024\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Ausgleichstraining-2-512x1024.jpg\" alt=\"\" class=\"wp-image-8334\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Ausgleichstraining-2-512x1024.jpg 512w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Ausgleichstraining-2-150x300.jpg 150w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Ausgleichstraining-2-768x1536.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Ausgleichstraining-2-100x200.jpg 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Ausgleichstraining-2-864x1728.jpg 864w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Ausgleichstraining-2.jpg 1000w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><figcaption class=\"wp-element-caption\">Stabilisation- Ausgleichstraining #1<\/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-pale-cyan-blue-background-color has-background\" style=\"font-size:22px\"><strong>Trainingsplan Stabilisation &#8211; Ausgleichstraining<\/strong> #2<\/p>\n\n\n<div class=\"wp-block-image size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/ausgleichstraining-klettern-683x1024.png\" alt=\"\" class=\"wp-image-8351\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/ausgleichstraining-klettern-683x1024.png 683w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/ausgleichstraining-klettern-200x300.png 200w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/ausgleichstraining-klettern-768x1152.png 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/ausgleichstraining-klettern-100x150.png 100w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/ausgleichstraining-klettern-864x1296.png 864w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/ausgleichstraining-klettern.png 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">Hier findest Du die <a href=\"https:\/\/www.besserklettern.com\/ausgleichstraining-klettern\/\" target=\"_blank\" rel=\"noopener\">20 besten \u00dcbungen zum Ausgleichstraining<\/a> f\u00fcr Kletterer und Boulderer. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p><em>Um das Training auch \u00fcber einen <\/em><strong><em>l\u00e4ngeren Zeitraum<\/em><\/strong><em> wirklich durchzuziehen, sind <\/em><strong><em>einfache und klare Trainingspl\u00e4ne <\/em><\/strong><em>sehr hilfreich<\/em><strong><em>.&nbsp;<\/em><\/strong><\/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-38 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<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\"><a href=\"https:\/\/www.besserklettern.com\/klettersteig-ausruestung\/\" target=\"_blank\" aria-label=\"undefined (opens in a new tab)\" rel=\"noopener\">Klettersteig-Ausr\u00fcstung| 7 Dinge die JEDER braucht!<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center has-very-light-gray-background-color has-background\" style=\"font-size:15px\"><strong>Alles was Du f\u00fcr den Klettersteig brauchst<\/strong> findest Du hier zusammengefasst:<\/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\/klettersteig-ausruestung\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Klettersteig-Ausru\u0308stung-Titel1.jpg\" alt=\"Klettersteig Ausru\u0308stung Titel\" class=\"wp-image-4610\" srcset=\"https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Klettersteig-Ausru\u0308stung-Titel1.jpg 800w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Klettersteig-Ausru\u0308stung-Titel1-300x150.jpg 300w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Klettersteig-Ausru\u0308stung-Titel1-768x384.jpg 768w, https:\/\/www.besserklettern.com\/wp-content\/uploads\/2020\/02\/Klettersteig-Ausru\u0308stung-Titel1-100x50.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.besserklettern.com\/klettersteig-ausruestung\/\" target=\"_blank\" aria-label=\"undefined (opens in a new tab)\" rel=\"noopener\">Ausr\u00fcstungs-\u00dcbersicht<\/a><\/figcaption><\/figure><\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hier findest Du 30 \u00dcbungen f\u00fcr ein effektives&nbsp; Klettertraining \/&#8230;<\/p>\n","protected":false},"author":1,"featured_media":8367,"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\/2021\/01\/Klettern-Training-Trainingsplan.jpg",900,400,false],"landscape":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan.jpg",900,400,false],"portraits":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan-540x320.jpg",540,320,true],"thumbnail":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan-150x150.jpg",150,150,true],"medium":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan-300x133.jpg",300,133,true],"medium_large":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan-768x341.jpg",768,341,true],"large":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan.jpg",900,400,false],"1536x1536":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan.jpg",900,400,false],"2048x2048":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan.jpg",900,400,false],"qubely_landscape":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan.jpg",900,400,false],"qubely_portrait":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan-540x320.jpg",540,320,true],"qubely_thumbnail":["https:\/\/www.besserklettern.com\/wp-content\/uploads\/2021\/01\/Klettern-Training-Trainingsplan-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":"Hier findest Du 30 \u00dcbungen f\u00fcr ein effektives&nbsp; Klettertraining \/...","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Klettern \/ Bouldern TRAINING | Trainingsplan + 30 \u00dcbungen<\/title>\n<meta name=\"description\" content=\"KLETTERTRAINING - BOULDERTRAINING | 4 komplette Trainingspl\u00e4ne - Bilder und \u00dcbungs-Anleitungen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.besserklettern.com\/klettern-training-trainingsplan\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Klettern \/ Bouldern TRAINING | Trainingsplan + 30 \u00dcbungen\" \/>\n<meta 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