{"id":13203,"date":"2022-05-07T21:48:00","date_gmt":"2022-05-07T21:48:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=13203"},"modified":"2025-03-12T16:45:33","modified_gmt":"2025-03-12T16:45:33","slug":"kraft-tutorial","status":"publish","type":"post","link":"https:\/\/goliaz.com\/de\/kraft-tutorial\/","title":{"rendered":"DAS KRAFT-MODUL"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"13203\" class=\"elementor elementor-13203\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24dce56 e-flex e-con-boxed e-con e-parent\" data-id=\"24dce56\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2cef122 e-con-full e-flex e-con e-child\" data-id=\"2cef122\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-631affa elementor-widget elementor-widget-heading\" data-id=\"631affa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Tutorial<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7588aa2 elementor-widget elementor-widget-heading\" data-id=\"7588aa2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">DAS KRAFT MODUL<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1934e64 elementor-widget elementor-widget-text-editor\" data-id=\"1934e64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Du m\u00f6chtest an deiner Kraft oder einer speziellen Ausf\u00fchrung arbeiten? Dann wirst du das GOLIAZ Kraft Modul lieben!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-00a332d e-con-full e-flex e-con e-child\" data-id=\"00a332d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2587f87 elementor-widget elementor-widget-image\" data-id=\"2587f87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"700\" height=\"528\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg\" class=\"attachment-full size-full wp-image-33716\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-300x226.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-600x453.jpg 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12fb737 elementor-widget elementor-widget-heading\" data-id=\"12fb737\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Zeit zu w\u00e4hlen - die Liste der Kraft\u00fcbungen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb76e9f elementor-widget elementor-widget-text-editor\" data-id=\"bb76e9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>W\u00e4hle im unteren Men\u00fc der App das Trainingssymbol (die Stoppuhr).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d211e5 elementor-widget elementor-widget-image\" data-id=\"1d211e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"50\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg\" class=\"attachment-full size-full wp-image-13989\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01-300x35.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Unter Bodyweight findest du die Kraft-Karte. Dr\u00fccke darauf, um zu der Liste der Bodyweight Kraft\u00fcbungen zu kommen. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-319de5c elementor-widget elementor-widget-image\" data-id=\"319de5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/elementor\/thumbs\/Strength_02_EN_new1-q9vyxiw3ooy19qav110v9hs1phwgv1uw7dblki3kf0.png\" title=\"Strength_02_EN_new1\" alt=\"Strength_02_EN_new1\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-389bcbb elementor-widget elementor-widget-text-editor\" data-id=\"389bcbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Nachdem du auf die Kraft-Karte gedr\u00fcckt hast, siehst du eine lange Liste mit \u00dcbungen. Es gibt zwei Arten: Reps \u00dcbungen (Wiederholungs\u00fcbungen) und Hold \u00dcbungen (Halte\u00fcbungen).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0d4e62 elementor-widget elementor-widget-image\" data-id=\"d0d4e62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"265\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg\" class=\"attachment-full size-full wp-image-13279\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN-300x184.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ca1a19 elementor-widget elementor-widget-spacer\" data-id=\"0ca1a19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d620a74 elementor-widget elementor-widget-heading\" data-id=\"d620a74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00dcbungen mit Wiederholungen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c47797 elementor-widget elementor-widget-text-editor\" data-id=\"2c47797\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Let\u2019s assume you want to work on your Pushups. The first time you open one of the exercises, an Assessment will open. You can start it by pushing the START button.\\n\\nAfter the voice says 321GO, you will hear beeps. Each beep is a signal to do one repetition. Pay close attention to your technique while following the indicated tempo. &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:2945,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:16711680}}\">Angenommen, du m\u00f6chtest an deinen Pushups arbeiten. Wenn du zum ersten Mal eine der \u00dcbungen \u00f6ffnest, wird die Einstufung angezeigt. Du kannst sie starten, indem du auf START dr\u00fcckst.<\/span><\/p><p>Nachdem die Stimme 321GO gesagt hat, h\u00f6rst du Beeps. Jeder Beep ist ein Signal, eine Wiederholung zu machen. Achte genau auf deine Technik und folge dem vorgegebenen Tempo.<br \/>Das Ziel soll sein, so viele saubere Wiederholungen UNBROKEN (hintereinander) auszuf\u00fchren wie m\u00f6glich. Sobald sich deine Technik verschlechtert oder du zu langsam wirst, dr\u00fcckst du STOP.<\/p><p>Auf dem n\u00e4chsten Bildschirm wirst du gefragt, wie viele WIEDERHOLUNGEN du UNBROKEN geschafft hast. Gib dein Ergebnis an und speichere es.<\/p><p>Wenn du das n\u00e4chste Mal Pushups Mal \u00f6ffnest, siehst du, dass in der App ein Startlevel f\u00fcr dich eingestellt ist. Wenn du es anpassen m\u00f6chtest, kannst du es in der oberen Leiste \u00e4ndern.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f18a41 elementor-widget elementor-widget-image\" data-id=\"2f18a41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"29\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg\" class=\"attachment-full size-full wp-image-13285\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN-300x20.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6028bbf elementor-widget elementor-widget-text-editor\" data-id=\"6028bbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Mitten auf der Seite siehst du eine Zahlenreihe, diese zeigt dir die Anzahl der Wiederholungen an, die du in jedem der 7 Sets (Durchg\u00e4nge) machen wirst. Bei unserem Beispiel mit Level 12 sind es 5 Pushups im ersten Set, dann ruhst du dich 1 Minute aus, bevor du 6 Wiederholungen im zweiten Set machst und so weiter. Aber mache dir keine Sorgen, die Zahlen musst du dir nicht merken, die App leitet dich an.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ed66aa elementor-widget elementor-widget-image\" data-id=\"4ed66aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"387\" height=\"140\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg\" class=\"attachment-full size-full wp-image-13291\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg 387w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN-300x109.jpg 300w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edce86d elementor-widget elementor-widget-text-editor\" data-id=\"edce86d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wenn du bei der ein oder anderen \u00dcbung nicht wei\u00dft, wie man sie richtig macht, kannst du in der rechten oberen Ecke auf das Video tippen und dir die korrekte Ausf\u00fchrung ansehen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80bde2e elementor-widget elementor-widget-image\" data-id=\"80bde2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/05.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e6fcb3 elementor-widget elementor-widget-text-editor\" data-id=\"8e6fcb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;So you are ready to nail this! Click on START on the bottom of the screen. You will see an overview of the whole workout again. This screen should look familiar as you know it from our Exercises module.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:897,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0}\">Jetzt bist du bereit! Leg los! Dr\u00fccke unten auf der Seite auf START und du siehst noch einmal eine \u00dcbersicht \u00fcber das gesamte Workout. Die Ansicht kennst du bereits aus dem \u00dcbungen Modul.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-acf40b9 elementor-widget elementor-widget-text-editor\" data-id=\"acf40b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Oben siehst du ein Bild der \u00dcbung, die du durchf\u00fchren willst. W\u00e4hrend des Trainings kannst du sie hier als Animation sehen, wenn du in den Einstellungen in deinem Profil \u201cAnimierte \u00dcbungen\u201d aktiviert hast.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbb17b4 elementor-widget elementor-widget-image\" data-id=\"fbb17b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"198\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg\" class=\"attachment-full size-full wp-image-13297\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06-300x137.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a4b2e95 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"a4b2e95\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-432a87f\" data-id=\"432a87f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0243f95 elementor-widget elementor-widget-text-editor\" data-id=\"0243f95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Am unteren Ende siehst du, was als n\u00e4chstes drankommt und auch die Striche, die dir zeigen wie weit du im gesamten Workout bereits bist.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b722a0b elementor-widget elementor-widget-image\" data-id=\"b722a0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"224\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg\" class=\"attachment-full size-full wp-image-13303\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07-300x154.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c05cdf elementor-widget elementor-widget-text-editor\" data-id=\"4c05cdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Unten siehst du, wie viele Wiederholungen du als N\u00e4chstes ausf\u00fchren musst. Die Striche zeigen dir an, wie weit dein Fortschritt im gesamten Workout ist.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-533690f elementor-widget elementor-widget-image\" data-id=\"533690f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"113\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg\" class=\"attachment-full size-full wp-image-13309\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN-300x78.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-413f96b elementor-widget elementor-widget-text-editor\" data-id=\"413f96b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Bevor es weitergeht, schauen wir uns noch das Holds Training an.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0398c0d elementor-widget elementor-widget-heading\" data-id=\"0398c0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Isometrische \u00dcbungen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1df45a elementor-widget elementor-widget-text-editor\" data-id=\"d1df45a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Das Krafttraining f\u00fcr Holds funktioniert fast genauso, wie das f\u00fcr \u00dcbungen mit Wiederholungen. Der einzige Unterschied ist, dass du nat\u00fcrlich keine Wiederholungen machst, sondern die Holds f\u00fcr eine bestimmte Zeit (in Sekunden) h\u00e4ltst. Als Beispiel nehmen wir diesmal Pushup Plank.<br \/><br \/>Wenn du diese \u00dcbung zum ersten Mal \u00f6ffnest, wirst du zuerst wieder die Einstufung machen.<br \/>Du startest sie und beginnst mit dem Pushup Plank nachdem die GOLIAZ Stimme 321GO gesagt hat. Du bleibst in dieser Position, solange du eine perfekte Form beibehalten kannst. Wenn dies nicht mehr der Fall ist, dr\u00fcckst du STOP und speicherst dein Ergebnis.<\/p><p>Wenn du das n\u00e4chste Mal die \u00dcbung Pushup Plank \u00f6ffnest, schl\u00e4gt die App dir ein Startlevel vor.<\/p><p>Jedes Level besteht aus 7 Sets, in denen du die Pushup Plank Position halten musst nachdem du 321GO geh\u00f6rt hast. Erst wenn du Rest h\u00f6rst, entspannst du dich. Nach 60 Sekunden beginnt das n\u00e4chste Set mit 321GO.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f347ac4 elementor-widget elementor-widget-heading\" data-id=\"f347ac4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dein Kraftworkout speichern<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56d8b5e elementor-widget elementor-widget-text-editor\" data-id=\"56d8b5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wenn alle 7 Sets vorbei sind, wirst du gefragt, wie viele Sets du UNBROKEN geschafft hast. Hinweis: UNBROKEN hei\u00dft nicht nur, dass du die \u00dcbung in der Zeit geschafft hast, sondern auch, dass du sie in PERFEKTER FORM gemacht hast. Dr\u00fccke auf die Frage und w\u00e4hle im erscheinenden Pop-Up die Anzahl der Runden, die du UNBROKEN gemacht hast. Das Pop-Up schlie\u00dft sich, du kannst deine Antwort noch einmal \u00fcberpr\u00fcfen und dr\u00fcckst dann unten auf WEITER. Die n\u00e4chste Ansicht kennst du wieder von anderen GOLIAZ Workouts. Du wei\u00dft also, was zu tun ist.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b0cdcb elementor-widget elementor-widget-image\" data-id=\"7b0cdcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"173\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg\" class=\"attachment-full size-full wp-image-13315\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN-300x120.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6e3e12 elementor-widget elementor-widget-spacer\" data-id=\"c6e3e12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aaff947 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aaff947\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-eaad2bf\" data-id=\"eaad2bf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dcdd5b4 elementor-widget elementor-widget-heading\" data-id=\"dcdd5b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">TIPP<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d9606a\" data-id=\"5d9606a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32f429c elementor-widget elementor-widget-text-editor\" data-id=\"32f429c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Du erh\u00e4ltst nur eine PB (Personal Best), wenn du alle 7 Sets UNBROKEN geschafft hast. Deine PB entspricht dem Level, das du vollenden kannst. Beim n\u00e4chsten Mal startest du im n\u00e4chsth\u00f6heren Level.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-e680671 elementor-widget elementor-widget-spacer\" data-id=\"e680671\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eef2f73 elementor-widget elementor-widget-text-editor\" data-id=\"eef2f73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Du hast ein m\u00e4chtiges Werkzeug kennengelernt, das dir helfen wird, an bestimmten \u00dcbungen zu arbeiten. Nutze es weise!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Du m\u00f6chtest an deiner Kraft oder einer speziellen Ausf\u00fchrung arbeiten? Dann wirst du das GOLIAZ Kraft Modul lieben!<\/p>","protected":false},"author":7,"featured_media":33716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[131],"tags":[192,193,194,195],"class_list":["post-13203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tutorials","tag-coach-de","tag-personal-trainer-de","tag-ranks-de","tag-setup-de"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts\/13203"}],"collection":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/comments?post=13203"}],"version-history":[{"count":30,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts\/13203\/revisions"}],"predecessor-version":[{"id":39670,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts\/13203\/revisions\/39670"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/media\/33716"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/media?parent=13203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/categories?post=13203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/tags?post=13203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}