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JavaScript scheint in Ihrem Browser deaktiviert zu sein.
Sie müssen JavaScript in Ihrem Browser aktivieren, um alle Funktionen in diesem Shop nutzen zu können.
Satzzahl beim Krafttraining
Trainingstipps
Welcher Satz für welches Ziel?
Satz auch Set genannt, beschreibt beim Krafttraining eine Einheit aus mehreren nacheinander ausgeführten Wiederholungen. Die Wahl der richtigen Satzzahl steht dabei immer in Verbindung zum Trainingsgewicht und zum Trainingsziel. Je nachdem, ob Du Deine Kraftausdauer oder die Maximalkraft trainieren willst, ist auch die Satzzahl entsprechend hoch bzw. gering.
Bei Kraftausdauer sind mehrere Sätze sinnvoll, da die Muskulatur über eine längere Zeit beansprucht werden soll, beim Maximalkrafttraining empfehlen sich weniger Sätze, da die Muskulatur durch das höhere Gewicht schneller ermüdet.
Generell lässt sich sagen:
Kraft-Ausdauer
15-25 Wiederholungen à 3-4 Sätze mit 30-60 Sekunden Pause
Muskelaufbau
8-12 Wiederholungen à 2-3 Sätze mit 60-90 Sekunden Pause
Maximalkraft
1-3 Wiederholungen à 1-3 Sätze mit 2-3 Minuten Pause
Zwischen den Sätzen sollten jeweils kurze Pausen eingebaut werden, damit sich der Muskel regenerieren und neue Energie in die Muskeln fließen lassen kann. Empfehlenswert sind sogenannte aktive Pausen, das bedeutet, dass Du bis zum nächsten Satz nicht sitzen bleibst, sondern Deinen Körper, z.B. durch Hüpfen oder Arme kreisen in Bewegung hältst. So sinkt Dein Kreislauf nicht wieder ab und Du hältst den Kalorienverbrauch hoch.
VIDEO
Bildquelle © Fotolia: ©efired - stock.adobe.com
',
type: 'html',
touch: false,
'beforeLoad': function (instance, current) {
$j('.fancybox-container').addClass('loading-screen');
},
});
$j.ajax({
url: url,
dataType: 'json',
success: function (data) {
$j.fancybox.close();
if (data.status == 'ERROR') {
alert(data.message.replace("
", ""));
} else {
var open = $j('.compare-container').hasClass('open');
if ($j('.block-compare').length) {
$j('.block-compare').replaceWith(data.sidebar);
} else {
if ($j('.col-right').length) {
$j('.col-right').prepend(data.sidebar);
}
}
if ($j('.compare-link').length) {
$j('.compare-link').replaceWith(data.compare_popup);
}
if (data.removed) {
$j("#idcompare" + data.removed).prop("checked", false);
} else {
}
if (data.clear) {
$j(".idcompare").prop("checked", false);
}
toggleComparison(0);
}
}
});
}
function ajaxCompareAdd(el, url, id) {
url = url.replace("catalog/product_compare/add", "ajaxcart/whishlist/compare");
h2f_ajaxCompare(el, url, id);
}
function ajaxCompareRemove(el, url, id) {
url = url.replace("catalog/product_compare/add", "ajaxcart/whishlist/compareRemove");
h2f_ajaxCompare(el, url, id);
}
function ajaxCompareRemoveAll(el, url) {
var result = confirm("Willst du wirklich alle Produkte von der Vergleichsliste entfernen?");
if (result) {
url = url.replace("catalog/product_compare/add", "ajaxcart/whishlist/compareRemoveAll");
h2f_ajaxCompare(el, url, -1);
}
}