{"id":31202,"date":"2017-05-26T18:19:40","date_gmt":"2017-05-26T16:19:40","guid":{"rendered":"https:\/\/www.yvonne-bruno.com\/?p=31202\/"},"modified":"2018-01-23T21:55:09","modified_gmt":"2018-01-23T20:55:09","slug":"rucken-fitness","status":"publish","type":"post","link":"https:\/\/www.yvonne-bruno.com\/de\/rucken-fitness\/","title":{"rendered":"R\u00fccken-Fitness"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row equal_height=&#8220;yes&#8220; css=&#8220;.vc_custom_1457788064361{margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;}&#8220;][vc_column css=&#8220;.vc_custom_1495837581669{background-image: url(https:\/\/www.yvonne-bruno.com\/wp-content\/uploads\/2017\/05\/yvonne_bruno_ruecken_fitness_4_klein.jpg?id=31209) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8220;]<div class=\"clearboth\"><\/div><style>#thegem-divider-69e0b4726967b {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69e0b4726967b\" class=\"gem-divider  \" style=\"\" ><\/div><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-elegant gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #7ca401;border-color: #a9d689;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #7ca401;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xe00a;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xe00a;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69e0b472697b8 {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69e0b472697b8\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div class=\"title-h4\" style=\"text-align: center;\"><span style=\"color: #ffffff;\">R\u00dcCKEN<\/span><br \/>\n<span style=\"color: #ffffff;\">FITNESS<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69e0b472697f9 {margin-top: 45px !important;}<\/style><div id=\"thegem-divider-69e0b472697f9\" class=\"gem-divider  \" style=\"\" ><\/div>[\/vc_column][\/vc_row][vc_row][vc_column]<div class=\"clearboth\"><\/div><style>#thegem-divider-69e0b4726982c {margin-top: 46px !important;}<\/style><div id=\"thegem-divider-69e0b4726982c\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #8224e3;\">Mit diesen drei \u00dcbungen lernen Sie, Ihre Wirbels\u00e4ule in allen Richtungen zu bewegen, und f\u00f6rdern die Flexibilit\u00e4t Ihrer Muskeln. Bei akuten R\u00fcckenschmerzen empfiehlt es sich, sie jeden Tag durchzuf\u00fchren. Am besten Sie machen die \u00dcbungen gleich morgens nach dem Aufstehen.<\/span><\/p>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69e0b47269868 {margin-top: 20px !important;}<\/style><div id=\"thegem-divider-69e0b47269868\" class=\"gem-divider  \" style=\"\" ><\/div>[\/vc_column][\/vc_row][vc_row css=&#8220;.vc_custom_1457788607747{margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;}&#8220;][vc_column width=&#8220;1\/2&#8243; css=&#8220;.vc_custom_1495837703674{padding-bottom: 404px !important;background-image: url(https:\/\/www.yvonne-bruno.com\/wp-content\/uploads\/2017\/05\/yvonne_bruno_ruecken_fitness_1_klein.jpg?id=31203) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8220;][\/vc_column][vc_column width=&#8220;1\/2&#8243; css=&#8220;.vc_custom_1495837759858{padding-bottom: 20px !important;padding-left: 10px !important;}&#8220; offset=&#8220;vc_col-lg-offset-0&#8243;][vc_custom_heading text=&#8220;1. Der Rumpfdehner&#8220; font_container=&#8220;tag:h6|font_size:20|text_align:left|color:%238224e3|line_height:0.1&#8243; google_fonts=&#8220;font_family:Boogaloo%3Aregular|font_style:400%20regular%3A400%3Anormal&#8220;][vc_column_text]Diese \u00dcbung dehnt und entspannt den gesamten R\u00fccken und die Brustmuskulatur. Lassen Sie sich Zeit, falls das nicht sofort klappt. Ihre Dehnbarkeit wird sich von Mal zu Mal verbessern.<\/p>\n<ol>\n<li>Sie liegen mit dem R\u00fccken am Boden, die F\u00fc\u00dfe aufgestellt.<\/li>\n<li>Legen Sie den rechten Fu\u00df auf das linke Knie und dr\u00fccken Sie das Knie so weit es geht auf die rechte Seite. Der linke Arm geht dabei \u00fcber den Kopf hinaus nach oben, sodass sich eine diagonale Linie zwischen Arm und Knie ergibt. Die Schultern bleiben am Boden. Der Kopf dreht sich leicht zur linken Seite mit.<\/li>\n<li>Bleiben Sie f\u00fcr 20 bis 30 Sekunden in dieser Position liegen.<\/li>\n<li>Kommen Sie dann langsam wieder in die R\u00fcckenlage und wiederholen Sie die \u00dcbung zur anderen Seite.<\/li>\n<li>Atmen Sie w\u00e4hrend der gesamten \u00dcbung, wie es f\u00fcr Sie angenehm ist. Nur die Luft anhalten sollten Sie nicht.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=&#8220;.vc_custom_1457788581707{margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;}&#8220;][vc_column width=&#8220;1\/2&#8243; css=&#8220;.vc_custom_1457789015745{padding-top: 33px !important;padding-right: 42px !important;}&#8220;][vc_custom_heading text=&#8220;2. Der Bauchtrainer&#8220; font_container=&#8220;tag:h6|font_size:20|text_align:left|color:%238224e3|line_height:0.1&#8243; google_fonts=&#8220;font_family:Boogaloo%3Aregular|font_style:400%20regular%3A400%3Anormal&#8220;][vc_column_text]Diese \u00dcbung trainiert die tiefliegende Bauchmuskulatur, die zur Stabilisierung des Rumpfes ben\u00f6tigt wird. Machen Sie zehn Wiederholungen, f\u00fcnf zur einen und f\u00fcnf zur anderen Seite.<\/p>\n<ol>\n<li>Legen Sie sich auf den R\u00fccken, die Arme entspannt an den Seiten, den Kopf abgelegt. Stellen Sie nur die Fersen auf den Boden.<\/li>\n<li>Nun winkeln Sie mit dem Einatmen das linke Bein und den rechten Arm an, bis sich Knie und Ellbogen ber\u00fchren. Dr\u00fccken Sie die Lendenwirbels\u00e4ule in den Boden und ziehen Sie den Bauchnabel leicht ein.<\/li>\n<li>Anschlie\u00dfend strecken Sie mit dem Ausatmen den rechten Arm und das linke Bein ganz gerade aus, ohne sie abzulegen. Die Lendenwirbels\u00e4ule bleibt aktiv in den Boden gepresst.<\/li>\n<li>Wiederholen Sie die Bewegung f\u00fcnfmal und \u00fcben Sie dann zur anderen Seite.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8220;1\/2&#8243; css=&#8220;.vc_custom_1495838212870{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8220;][vc_gallery interval=&#8220;3&#8243; images=&#8220;31205,31207&#8243; img_size=&#8220;600&#215;345&#8243;][\/vc_column][\/vc_row][vc_row css=&#8220;.vc_custom_1457788607747{margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;}&#8220;][vc_column width=&#8220;1\/2&#8243; css=&#8220;.vc_custom_1495838533471{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8220;][vc_gallery interval=&#8220;3&#8243; images=&#8220;31209,31211&#8243; img_size=&#8220;600&#215;345&#8243;][\/vc_column][vc_column width=&#8220;1\/2&#8243; css=&#8220;.vc_custom_1495837759858{padding-bottom: 20px !important;padding-left: 10px !important;}&#8220; offset=&#8220;vc_col-lg-offset-0&#8243;][vc_custom_heading text=&#8220;3. Stabilisator in Seitenlage&#8220; font_container=&#8220;tag:h6|font_size:20|text_align:left|color:%238224e3|line_height:0.1&#8243; google_fonts=&#8220;font_family:Boogaloo%3Aregular|font_style:400%20regular%3A400%3Anormal&#8220;][vc_column_text]Diese \u00dcbung trainiert die schr\u00e4ge Bauch-, die tiefliegende R\u00fccken- sowie die H\u00fcftmuskulatur. Machen Sie f\u00fcnf Wiederholungen pro Seite.<\/p>\n<ol>\n<li>Legen Sie sich lang ausgestreckt auf die linke Seite, der Kopf ruht auf dem angewinkelten linken Arm. Mit der rechten Hand st\u00fctzen Sie sich zur Stabilisierung vor dem Oberk\u00f6rper ab.<\/li>\n<li>Nun spreizen Sie das obere Bein ab, atmen Sie dabei aus. Um das Gleichgewicht halten zu k\u00f6nnen, ziehen Sie den Bauchnabel ganz leicht an. Atmung und Bewegung sind flie\u00dfend.<\/li>\n<li>Mit dem Einatmen legen Sie das Bein wieder ab.<\/li>\n<li>Wiederholen Sie die Bewegung und \u00fcben Sie dann f\u00fcnfmal zur anderen Seite.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row 0=&#8220;&#8220;][vc_column 0=&#8220;&#8220;][vc_column_text css=&#8220;.vc_custom_1495838706573{padding-left: 20px !important;}&#8220;]Quelle: bewusster leben<\/p>\n<p>Foto: bewusster leben[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row equal_height=&#8220;yes&#8220; css=&#8220;.vc_custom_1457788064361{margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;}&#8220;][vc_column css=&#8220;.vc_custom_1495837581669{background-image: url(https:\/\/www.yvonne-bruno.com\/wp-content\/uploads\/2017\/05\/yvonne_bruno_ruecken_fitness_4_klein.jpg?id=31209) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8220;][vc_column_text] R\u00dcCKEN FITNESS&#8230;<\/p>\n","protected":false},"author":2,"featured_media":31209,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[295],"tags":[296],"class_list":{"0":"post-31202","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news-de","8":"tag-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>R\u00fccken-Fitness &#187; 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