+<?php
+putenv("PGGSSENCMODE=disable");
+putenv("LC_ALL=C");
+?>
+<?php require_once '../athletik_glob_vars.php'; ?>
+<?php require_once 'lib/database_functions.php'; ?>
+<?php require_once 'lib/session_functions.php'; ?>
+<?php require_once 'lib/gui_functions.php'; ?>
+<?php require_once 'lib/util_functions.php'; ?>
+<?php
+$page = 'index.php';
+
+$j=0;
+
+$connect_dbms_handle = getDBConnection();
+
+$current_user=1;
+$lang=2;
+
+$dataUsername = getData($connect_dbms_handle, sprintf($selectUserNameFromViewUsers, $current_user));
+
+
+
+
+?>
+<!DOCTYPE html>
+<html lang="de">
+<head>
+<meta http-equiv="Content-Type" content="text/html; charset=UTF-8" />
+<link rel="stylesheet"
+ href="https://cdnjs.cloudflare.com/ajax/libs/font-awesome/4.7.0/css/font-awesome.min.css">
+<title>Athletiktraining <?php echo $dataUsername[0][0]; ?></title>
+<link rel="stylesheet" href="stylesheet/athletik.css" type="text/css" media="screen, projection" />
+
+</head>
+<body>
+
+ <header>
+ <h1 id="nav"><span class="eng">Exercises</span> / <span class="deu">Übungen</span></h1>
+ </header>
+
+ <nav>
+ <img src="img/Reichstag_Berlin.jpg" alt="deutsch" height="50px"><img src="img/Big_Ben_London_closeup.jpg" alt="english" height="50px">
+ <ul class="navbar">
+ <li><a href="#warmup">Aufwärmen</a></li>
+ <li><a href="#general">Allgemeine Hinweise</a></li>
+ <li><a href="#combinations">Sinnvolle Sessions</a></li>
+<?php
+$dataMusclegroups = getData($connect_dbms_handle, $selectFromViewMusclegroups);
+
+foreach ($dataMusclegroups as $musclegroup) {
+?>
+ <li><a href="#mg<?php echo $musclegroup[0]; ?>"><span class="eng"><?php echo $musclegroup[1] ?></span> / <span class="deu"><?php echo $musclegroup[2] ?></span></a></li>";
+<?php
+}
+?>
+<!--
+ <li><a href="#arms">Arme</a></li>
+ <li><a href="#shoulders">Schulter</a></li>
+ <li><a href="#chest">Brust</a></li>
+ <li><a href="#back">Rücken</a></li>
+ <li><a href="#lowerbody">Rumpf</a></li>
+ <li><a href="#hips">Hüfte & Gesäß</a></li>
+ <li><a href="#legs">Beine</a></li>
+ -->
+ <li><a href="#cardio">Cardio</a></li>
+ <li><a href="#stretching">Stretching</a></li>
+ </ul>
+ </nav>
+
+ <section id="warmup">
+ <h2>Warmup</h2>
+ <p class="start">Geräte: Crosstrainer oder Rudergerät</p>
+ <ol>
+ <li>Kreislauf "starten": 10 min mindestens</li>
+ <li>Mobilisierung: Alle Gelenke durchbewegen:
+ <ul>
+ <li>Handgelenke kreisen</li>
+ <li>Armkreisen</li>
+ <li>Kopf/Hals</li>
+ <li>Oberkörper vor- und zurückbeugen</li>
+ <li>Hüftkreisen</li>
+ <li>2-3 mal Anfersen</li>
+ <li>Füße kreisen lassen</li>
+ </ul>
+ </li>
+ </ol>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="general">
+ <h2>Allgemeine Hinweise</h2>
+ <ul>
+ <li>alles außer Rumpf:
+ <ul><li>
+ 75% der Maximalkraft
+ </li><li>Bewegung: Explosiv ausführen, 2 Sekunden zurückführen, 1-2
+ Sekunden halten</li>
+ <li>3 Sätze a 10 Wiederholungen</li>
+ </ul>
+ </li>
+ <li>Rumpf:
+ <ul>
+ <li>50% der Maximalkraft</li>
+ <li>Bewegung: zügig in beide Richtungen ausführen, ohne halten</li>
+ <li>3 Sätze a 20-30 Wiederholungen</li>
+ </ul>
+ </li>
+ <li>Ca. 1 Min. Erholung zwischen den Sätzen.</li>
+ <li>Wenn die Bewegungsqualität unsauber wird: Abbruch der Übung!</li>
+ <li><span class="important">Scheiben auf der Langhantel
+ immer mit Klammern sichern !!!</span></li>
+ <li>Begriffe:<br />Barbell: Langhantel<br />Bumbbell:
+ Kurzhantel
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="combinations">
+ <h2>Sinnvolle Sessions</h2>
+ <ul>
+ <li><ol>
+ <li><a href="#warmup">Aufwärmen</a></li>
+ <li><a href="#arms">Arme</a></li>
+ <li><a href="#shoulders">Schulter</a></li>
+ <li><a href="#stretching">Stretching</a></li>
+ </ol></li>
+ <li><ol>
+ <li><a href="#warmup">Aufwärmen</a></li>
+ <li><a href="#chest">Brust</a></li>
+ <li><a href="#back">Rücken</a></li>
+ <li><a href="#lowerbody">Rumpf</a></li>
+ <li><a href="#stretching">Stretching</a></li>
+ </ol></li>
+ <li><ol>
+ <li><a href="#warmup">Aufwärmen</a></li>
+ <li><a href="#hips">Hüfte & Gesäß</a></li>
+ <li><a href="#legs">Beine</a></li>
+ <li><a href="#stretching">Stretching</a></li>
+ </ol></li>
+ <li><ol>
+ <li><a href="#warmup">Aufwärmen</a>, wenn Cardio im Gym</li>
+ <li><a href="#cardio">Cardio</a></li>
+ <li><a href="#stretching">Stretching</a></li>
+ </ol></li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+<?php
+foreach ($dataMusclegroups as $musclegroup) {
+?>
+ <section id="mg<?php echo $musclegroup[0] ?>">
+ <h2><span class="eng"><?php echo $musclegroup[1] ?></span> / <span class="deu"><?php echo $musclegroup[2] ?></span></h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+<?php
+ $dataMuscles = getData($connect_dbms_handle, sprintf($selectMucleGroupFromViewMuscles, $musclegroup[0]));
+ foreach ($dataMuscles as $muscle) {
+?>
+ <p class="muscle">
+ Muskel: <span class="musclename"><?php echo $muscle[1] ?> / <span class="eng"><?php echo $muscle[2] ?></span> / <span class="deu"><?php echo $muscle[3] ?></span></span><br /> Bewegung:
+ <span class="eng"><?php echo $muscle[4] ?></span> / <span class="deu"><?php echo $muscle[5] ?></span>
+ </p>
+ <ul>
+<?php
+ $dataAllExercises = getData($connect_dbms_handle, sprintf($selectMucleFromViewAllExercises, $muscle[0]));
+
+ foreach ($dataAllExercises as $exercise) {
+?>
+ <li>
+ <p>
+ Gerät: <span class="eng"><?php echo $exercise[7] ?></span> / <span class="deu"><?php echo $exercise[8] ?></span><br />
+ <a target="_blank" href="><?php echo $exercise[5] ?>">
+ <span class="eng"><?php echo $exercise[17] ?></span> / <span class="deu"><?php echo $exercise[3] ?></span><span class="fa"></span>
+ </a><br />
+ <form name="protokoll_"<?php echo $exercise[0] ?> id="protokoll_"<?php echo $exercise[0] ?> class="ajax-form">
+<?php
+ $dataProtokoll = getData($connect_dbms_handle, sprintf($selectUserExerciseFromViewProtokoll, $current_user, $exercise[0]));
+ print_r($dataProtokoll);
+
+ $nextSet = count($dataProtokoll) + 1;
+ $weightarray = getArrayOfWeights($connect_dbms_handle, $selectWeightsFromViewTools, $exercise[6]);
+
+ makeInput("set_".$exercise[0], $nextSet, "set_".$exercise[0], null, null, "text", 1, 1, null, null, "Set: ", false, false, 6 );
+ makeSelect("reps_".$exercise[0], null, "rep_".$exercise[0], null, null, 1, 50, -1, false, 1, null, null, "Reps.: ", false, false, 6);
+ makeSelect("weight_".$exercise[0], $weightarray, "weight_".$exercise[0], null, null, 0, 0, -1, false, 1, null, null, null, false, false, 6);
+ makeButton("save_".$exercise[0], "save_".$exercise[0], "Save", "save_".$exercise[0], null, null, "submit", null, null, false, false, 6);
+
+
+?>
+ </form><div id="responseMessage_"<?php echo $exercise[0] ?> class="hidden"></div>
+ </p>
+ </li>
+
+<?php
+ }
+?>
+ </ul>
+<?php
+ }
+?>
+ </section>
+
+<?php
+}
+?>
+ <section id="arms">
+ <h2>Arme</h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+ <p class="muscle">
+ Muskel: <span class="musclename">Triceps Brachii / Trizeps</span><br /> Bewegung:
+ Armstreckung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Triceps/DBLyingTriExt">Dumbbell
+ Lying Triceps Extension <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Triceps/CBPushdown">Cable
+ Pushdown <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Biceps Brachii / Bizeps</span><br /> Bewegung:
+ Armbeugung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Easy Bar Langhantel (die geschwungene Langhantel)<br /> <a
+ target="_blank"
+ href="https://exrx.net/WeightExercises/Biceps/BBCurl">Barbell
+ Curl <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Biceps/DBCurl">Dumbbell
+ Curl <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Biceps/CBCurl">Cable
+ Curl <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Brachialis</span><br /> Bewegung:
+ Armbeugung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Brachialis/DBPreacherCurl">Dumbbell
+ Preacher Curl <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="shoulders">
+ <h2>Schulter</h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+ <p class="muscle">
+ Muskel: <span class="musclename">Anterior Deltoid / Deltamuskel vorne</span><br />
+ Bewegung: Oberarm anheben
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress">Dumbbell
+ Shoulder Press <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Posterior Deltoid / Deltamuskel hinten</span><br />
+ Bewegung: Oberarm nach hinten ziehen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kabelzug (ggf. 2)<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/DeltoidPosterior/CBStandingReverseFly">Cable
+ Reverse Fly <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Lateral Deltoid / Deltamuskel seitlich</span><br />
+ Bewegung: Oberarm anheben
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Langhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/DeltoidLateral/BBUprightRow">Barbell
+ Upright Row <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Supraspinatus</span><br />
+ Bewegung: Oberarm schräg anheben
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise">Dumbbell
+ Front Lateral Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="chest">
+ <h2>Brust</h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+ <p class="muscle">
+ Muskel: <span class="musclename">Pectoralis Major/ Brustmuskel groß, Ansatz am
+ Brustbein</span><br /> Bewegung: Schulterstreckung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/PectoralSternal/DBBenchPress">Dumbbell
+ Bench Press <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <ul>
+ <li>
+ <p>
+ Gerät: Langhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress">Barbell
+ Bench Press <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Pectoralis Major / Brustmuskel groß, Ansatz am
+ Schlüsselbein</span><br /> Bewegung: Schulterstreckung <br /> <span
+ class="important">Rückenlage auf einer schrägen (!) Bank</span>
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress">Dumbbell
+ Incline Bench Press <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <ul>
+ <li>
+ <p>
+ Gerät: Langhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress">Barbell
+ Incline Bench Press <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/PectoralClavicular/CBInclineFly">Cable
+ Incline Fly <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Pectoralis Minor / Brustmuskel klein</span><br />
+ Bewegung: Schulterstreckung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/PectoralSternal/CBStandingFly">Cable
+ Standing Fly <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Serratus Anterior / Sägemuskel</span><br /> Bewegung:
+ Schulterstreckung <br /> <span class="important">Rückenlage
+ auf einer schrägen (!) Bank</span>
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Langhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise">Barbell
+ Incline Shoulder Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/SerratusAnterior/DBInclineShoulderRaise">Dumbbell
+ Incline Shoulder Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="back">
+ <h2>Rücken</h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+ <p class="muscle">
+ Muskel: <span class="musclename">Latissimus Dorsi</span><br /> Bewegung:
+ Oberarm anlegen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Lat-Zug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown">Cable
+ Pulldown <span class="fa"></span>
+ </a> <br /> <span class="important">Keine Rückenlage oder mit
+ dem Körpergewicht arbeiten</span>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Trapezius / Trapezmuskel</span><br /> Bewegung:
+ Schulter anheben
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/TrapeziusUpper/DBShrug">Dumbbell
+ Shrug <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Rücken</span><br /> Bewegung:
+ Schultern zusammenziehen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Rudermaschine / Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/BackGeneral/CBStraightBackSeatedRow">Cable
+ Straight Back Seated Row <span class="fa"></span> <br />
+ <span class="important">Keine Rückenlage oder mit dem
+ Körpergewicht arbeiten; Rücken bleibt gerade</span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow">Dumbbell
+ Bent-over Row <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Infraspinatus</span><br />
+ Bewegung: Außenrotation
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation">Cable
+ Standing Shoulder External Rotation <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Subscapularis</span><br />
+ Bewegung: Innenrotation
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Subscapularis/CBStandingInternalRotation">Cable
+ Standing Shoulder Internal Rotation <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="lowerbody">
+ <h2>Rumpf</h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+ <p class="muscle">
+ Muskel: <span class="musclename">Rectus Abdominis / gerade Bauchmuskeln</span><br />
+ Bewegung: Rumpfbeugung<br /> <span class="important">Tip: Übungen für schräge und gerade Bauchmuskeln nicht direkt hintereinander</span>
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/RectusAbdominis/BWSitUpAD">Sit-up <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Ball<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/RectusAbdominis/BWBallCrunch">Ball Crunch (on stability ball) <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: TRX<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/RectusAbdominis/STJackknife">Suspended Jack-knife <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: schräge Bank<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/RectusAbdominis/BWInclineSitUp">Incline Sit-up <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Obliques / schräge Bauchmuskeln</span><br />
+ Bewegung: Rumpfbeugung schräg<br /> <span class="important">Tip: Übungen für schräge und gerade Bauchmuskeln nicht direkt hintereinander</span>
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Bank<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Obliques/BWTwistingCrunch">Twisting Crunch <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Ball<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Obliques/BWTwistingBallCrunch">Twisting Crunch (on stability ball) <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: TRX<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Obliques/STTwistingJackknife">Suspended Twisting Jack-knife <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: schräge Bank<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Obliques/BWInclineTwistingSitUp">Incline Twisting Sit-up <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Erector Spinae / Rückenmuskel</span><br />
+ Bewegung: Rumpfstreckung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/ErectorSpinae/BWAlternatingBirdDog">Alternating Bird Dog <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/ErectorSpinae/Superman">Superman <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Ball<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/ErectorSpinae/BWHyperextensionBall">Back Extension (on stability ball) <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/ErectorSpinae/DBOneArmStraightLegDeadlift">Dumbbell One Arm Straight Leg Deadlift <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: schräge Bank<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/ErectorSpinae/BW45HyperextensionHips">45° Hyperextension <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="hips">
+ <h2>Hüfte & Gesäß</h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+ <p class="muscle">
+ Muskel: <span class="musclename">Gluteus Maximus / großer Gesäßmuskel</span><br />
+ Bewegung: Hüftstreckung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/GluteusMaximus/BWSquat">Squat <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/GluteusMaximus/BWLunge">Lunges <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/GluteusMaximus/DBSplitSquat">Dumbbell Split Squat <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/GluteusMaximus/DBFrontSquat">Dumbbell Front Squat <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Gluteus Minor u.a. / kleiner Gesäßmuskel</span><br />
+ Bewegung: Bein Abspreizen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/HipAbductor/BWSideBridgeHipAbduction">Side Bridge Hip Abduction <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/HipAbductor/CBHipAbduction">Cable Hip Abduction <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Piriformes u.a.</span><br />
+ Bewegung: Beine schließen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/HipAdductors/CBHipAdduction">Cable Hip Adduction <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Rectus Femoris u.a. / Hüftbeuger</span><br />
+ Bewegung: Hüftbeugung<br /><span class="important">Tip: Geht auch mit gestreckten Beinen</span>
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/HipFlexors/BWLyingLegRaise">Lying Leg Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/HipFlexors/CBLyingLegRaiseBench">Cable Lying Leg Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="legs">
+ <h2>Beine</h2>
+ <p class="start">Nur eine Übung je Bewegung / Muskel:</p>
+ <p class="muscle">
+ Muskel: <span class="musclename">Quadrizeps femoris / Oberschenkel</span><br />
+ Bewegung: Kniestreckung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Beinpresse<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Quadriceps/SLHackSquat">Hack Squat <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Bizeps femoris u.a. / Unterschenkel</span><br />
+ Bewegung: Kniebeugung
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kabelzug<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl">Cable Lying Leg Curl <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Gastrocnemius / zweibäuchiger Wadenmuskel</span><br />
+ Bewegung: Fuß strecken / Knie beugen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Beinpresse<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Gastrocnemius/SLLyingCalfPress">Sled Lying Calf Press <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise">Dumbbell Single Leg Calf Raise
+ <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Soleus / Schollenmuskel</span><br />
+ Bewegung: Fuß strecken
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Multipresse<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Soleus/SMSeatedCalfRaise">Smith Seated Calf Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel: <span class="musclename">Tibialis Anterior / vorderer Schienbeinmuskel</span><br />
+ Bewegung: Fuß anheben
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/TibialisAnterior/DBReverseCalfRaise">Dumbbell Reverse Calf Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Beinpresse<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/TibialisAnterior/SLHackReverseCalfRaise">Sled Hack Reverse Calf Raise <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="cardio">
+ <h2>Cardio</h2>
+ <p class="muscle">
+ Laufen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Dauerläufe in ruhigem Tempo, so daß Du noch durch die Nase atmen kannst.<br />Dauer: 30-60 min
+ </p>
+ </li>
+ <li>
+ <p>
+ Intervalläufe, 5-10 x 300-500m schnell und hart, 2-4 min Trab- / Gehpause.<br />Vorher 15-20 min einlaufen, anschließend 10 min auslaufen. Immer.
+ </p>
+ </li>
+ <li>
+ <p>
+ Berganläufe, 5-10 x 1-2 min schnell und hart, 2-4 min Trab- / Gehpause.<br />Vorher 15-20 min einlaufen, anschließend 10 min auslaufen. Immer.
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Schwimmen
+ </p>
+ <ul>
+ <li>
+ <p>
+ Dauerschwimmen, 1000 bis ?? m in ruhigem Tempo in verschiedenen Lagen.
+ </p>
+ </li>
+ <li>
+ <p>
+ <a href="https://swim.triathlon-coaching.com">Schwimmtrainingspläne</a> (fast) ohne Ende...
+ </p>
+ </li>
+ </ul>
+ <p class="muscle">
+ Zirkeltraining / CrossFit<br />Jede Übung 1 min, 1min Pause
+ </p>
+ <ul>
+ <li>
+ <p>
+ Gerät: Kettleball<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Kettlebell/KBTwoArmSwing">Kettlebell Two Arm Swing <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/Aerobic/Exercises/Burpee">Burpee <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Medizinball<br /> <a target="_blank"
+ href="https://exrx.net/Plyometrics/MBWallShot">Medicine Ball Wall Shot <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Box / Step<br /> <a target="_blank"
+ href="https://exrx.net/Plyometrics/BoxLateralJump">Lateral Box Jumps <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Medizinball<br /> <a target="_blank"
+ href="https://exrx.net/Plyometrics/MBChestThrowSitupWall">Medicine Ball Chest Throw Sit-up (on wall) <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Tau<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Power/RopeWave">Rope Wave <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: Kurzhantel<br /> <a target="_blank"
+ href="https://exrx.net/WeightExercises/Power/DBThruster">Dumbbell Thruster <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ <li>
+ <p>
+ Gerät: none<br /> <a target="_blank"
+ href="https://exrx.net/Plyometrics/SplitJump">Split Jump <span class="fa"></span>
+ </a>
+ </p>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+
+ <section id="stretching">
+ <h2>Stretching</h2>
+ <p class="start">Jede Übung 3 mal (pro Seite)<br />Anpannen - Entspannen - Dehnen<br />Pflicht: Die Muskeln, die man auch trainiert hat, dehenen</p>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Hals</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Sternocleidomastoid/NeckRetraction">Neck Retraction Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Splenius/Neck">Neck Extensor Stretch <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Schulter</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/DeltoidAnterior/Doorway">Doorway Front Deltoid Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/DeltoidLateral/SideDelt">Side Deltoid Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/DeltoidPosterior/RearDelt">Rear Deltoid Stretch <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Arme</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Triceps/Overhead">Overhead Triceps Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Biceps/Seated">Seated Biceps Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Brachioradialis/Standing">Standing Brachioradialis Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/WristFlexors/Seated">Seated Wrist Flexor Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/WristExtensors/Single">Single Arm Wrist Extensor <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Rücken</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/BackGeneral/PCCrossHand">Lever Back Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/LatissimusDorsi/Overhead">Overhead Lat Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/LatissimusDorsi/StandingSideReach">Standing Side Reach Lat Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Rhomboids/Hugging">Hugging Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Infraspinatus/SideLying">Side Lying Infraspinatus <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Subscapularis/Doorway">Doorway Subscapularis Stretch <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Brust</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/ChestGeneral/StraightArm">Straight Arm Chest Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/PectoralisMinor/Wall">Wall Angel <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Bauch</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/RectusAbdominis/Prone">Lying (prone) Abdominal Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Obliques/LyingCrossover">Lying Crossover Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Obliques/Pretzel">Pretzel Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/ErectorSpinae/SeatedFloor">Seated Lower Back Stretch <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Hüfte</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/GluteusMaximus/LyingModified">Lying Glute Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/GluteusMaximus/Squatting">Squatting Glute Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipAbductors/WallIliotibial">Wall Iliotibial Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipAbductors/Pretzel">Seated Pretzel Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipAbductors/SeatedHipInternalRotator">Seated Hip Internal Rotator Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipAbductors/LyingCrossover">Lying Crossover Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipFlexors/KneelingHipFlexor">Kneeling Hip Flexor Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipExternalRotators/SeatedHipExternalRotator">Seated Hip External Rotator Stretch <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="muscle">
+ Muskel(-gruppe): <span class="musclename">Beine</span>
+ </p>
+ <ul>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Quadriceps/SideLying">Lying (side) Quadriceps Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Hamstrings/LyingSingleLeg">Lying Hamstring Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Hamstrings/SeatedSingleLeg">Seated Single Leg Hamstring Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipAdductors/SeatedGroinFloor">Seated Groin Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/HipAdductors/SideLunge">Side Lunge Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Gastrocnemius/Wall">Wall Straight Leg Calf Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/Soleus/Wall">Wall Bent Knee Calf Stretch <span class="fa"></span></a>
+ </li>
+ <li>
+ <a target="_blank" href="https://exrx.net/Stretches/TibialisAnterior/Kneeling">Kneeling Shin Stretch <span class="fa"></span></a>
+ </li>
+ </ul>
+ <p class="totop">
+ <a href="#nav">nach oben</a>
+ </p>
+ </section>
+<script src="js/athletik.js"></script>
+</body>
+</html>
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