{"id":54927,"date":"2023-10-04T11:26:27","date_gmt":"2023-10-04T10:26:27","guid":{"rendered":"https:\/\/benvolio.bio\/?p=54927"},"modified":"2023-10-04T11:26:35","modified_gmt":"2023-10-04T10:26:35","slug":"uebungen-auf-dem-stuhl-mobilitaet-und-gesundheit","status":"publish","type":"post","link":"https:\/\/benvolio.bio\/de\/uebungen-auf-dem-stuhl-mobilitaet-und-gesundheit\/","title":{"rendered":"\u00dcbungen auf dem Stuhl: Mobilit\u00e4t und Gesundheit in jedem Alter verbessern"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"54927\" class=\"elementor elementor-54927\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c115f92 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c115f92\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-5ddf371a\" data-id=\"5ddf371a\" 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-5afb0145 elementor-widget elementor-widget-text-editor\" data-id=\"5afb0145\" 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<h2 style=\"margin-top: 1.29068em; margin-bottom: 0.840791em; color: rgba(0, 0, 0, 0.16); font-size: 18px; font-family: 'Martel Sans'; letter-spacing: normal; text-transform: uppercase;\"><a href=\"https:\/\/benvolio.bio\/de\/wie-man\/\" target=\"_blank\" rel=\"noopener\">WIE MAN<\/a><\/h2><h1>\u00dcbungen auf dem Stuhl: Mobilit\u00e4t und Gesundheit in jedem Alter verbessern<\/h1>\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-6031e702 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-height-default\" data-id=\"6031e702\" 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-58e50afe\" data-id=\"58e50afe\" 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-469b53ae elementor-widget elementor-widget-image\" data-id=\"469b53ae\" 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:\/\/benvolio.bio\/wp-content\/uploads\/elementor\/thumbs\/AdobeStock_472379552-scaled-qd9rrq6hwewy5rql6k4in3agg2oge8pdkmb3bxyk4w.jpeg\" title=\"Stuhl\u00fcbung\" alt=\"Stuhl\u00fcbung\" 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\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-387aac04 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"387aac04\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-3daa3e87\" data-id=\"3daa3e87\" 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-13ad6c91 elementor-widget elementor-widget-text-editor\" data-id=\"13ad6c91\" 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><i style=\"font-size: 20px; color: #22c1f2; font-family: 'Libre Caslon Text', sans-serif; letter-spacing: 0px;\"><em>Entdecken Sie die verj\u00fcngende Kraft von \u00dcbungen auf dem Stuhl! Tauchen Sie ein in einen umfassenden Leitfaden voller ma\u00dfgeschneiderter Routinen f\u00fcr Beinkraft, spezialisierte Techniken zur Linderung von Ischiasbeschwerden und gezielte Workouts f\u00fcr Bauchmuskeln &#8211; alles mit dem Ziel, die Mobilit\u00e4t und Gesundheit in jedem Lebensabschnitt zu steigern.<\/em><\/i><\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d8dc302 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5d8dc302\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-42e1e075\" data-id=\"42e1e075\" 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-25bd36fc elementor-widget elementor-widget-text-editor\" data-id=\"25bd36fc\" 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=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\">Ob jung, alt oder irgendwo dazwischen, Stuhl\u00fcbungen bieten eine vielseitige und zug\u00e4ngliche Methode, um die Mobilit\u00e4t zu verbessern, die Kraft zu steigern und die allgemeine Gesundheit zu f\u00f6rdern. Neugierig geworden? Lassen Sie uns gemeinsam entdecken, wie diese einfachen, aber effektiven \u00dcbungen Ihre Fitnessreise revolutionieren k\u00f6nnen!<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-10a19264 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"10a19264\" data-element_type=\"section\" data-e-type=\"section\">\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-top-column elementor-element elementor-element-3bafea08\" data-id=\"3bafea08\" 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-2099a34f elementor-widget elementor-widget-text-editor\" data-id=\"2099a34f\" 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<h2>Ma\u00dfgeschneiderte Stuhl\u00fcbungen f\u00fcr Beinkraft und Flexibilit\u00e4t<\/h2><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\">\u00dcbungen auf dem Stuhl sind nicht nur praktisch, sondern auch \u00e4u\u00dferst wirksam, um die Beine zu st\u00e4rken und die Flexibilit\u00e4t zu erh\u00f6hen, insbesondere f\u00fcr \u00e4ltere Menschen. Diese \u00dcbungen, oft kombiniert mit Widerstandsb\u00e4ndern, bieten ein gelenkschonendes, jedoch vorteilhaftes Training f\u00fcr den unteren K\u00f6rper.<\/span><\/span><\/p><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\"><strong>Aufstehen und Hinsetzen mit Zusatzgewicht<\/strong>: Halten Sie zus\u00e4tzliche Gewichte wie Hanteln oder Scheiben, stehen Sie auf und setzen Sie sich auf einen Stuhl, wobei Sie die Beinmuskulatur aktivieren.<\/span><\/span><\/p><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\"><strong>Br\u00fccken\u00fcbungen:<\/strong> F\u00fchren Sie H\u00fcftlifte mit einem Hocker gegen einen Stuhl f\u00fcr zus\u00e4tzlichen Widerstand durch.<\/span><\/span><\/p><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\"><strong>Einzelhocker Aufstehen und Hinsetzen:<\/strong> Aktivieren Sie Ihre Beinmuskulatur, indem Sie sich mit einem einzelnen Hocker aufstellen und hinsetzen<a href=\"#Referenzen\">[1].<\/a><\/span><\/span><\/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<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-72c56360\" data-id=\"72c56360\" 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-32366225 elementor-widget elementor-widget-image\" data-id=\"32366225\" 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=\"768\" height=\"512\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-768x512.jpg\" class=\"attachment-medium_large size-medium_large wp-image-54765\" alt=\"\u00dcbungen auf dem Stuhl\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-768x512.jpg 768w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-408x272.jpg 408w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-1536x1024.jpg 1536w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-2048x1366.jpg 2048w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-990x660.jpg 990w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-441x294.jpg 441w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-570x380.jpg 570w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-150x100.jpg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" title=\"\">\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-126eedd6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"126eedd6\" data-element_type=\"section\" data-e-type=\"section\">\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-top-column elementor-element elementor-element-2ef5d3c7\" data-id=\"2ef5d3c7\" 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-5c4a1440 elementor-widget elementor-widget-image\" data-id=\"5c4a1440\" 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=\"768\" height=\"512\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-768x512.jpeg\" class=\"attachment-medium_large size-medium_large wp-image-54682\" alt=\"\u00dcbungen auf dem Stuhl\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-768x512.jpeg 768w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-408x272.jpeg 408w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-1536x1025.jpeg 1536w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-2048x1366.jpeg 2048w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-990x660.jpeg 990w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-441x294.jpeg 441w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-570x380.jpeg 570w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-150x100.jpeg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" title=\"\">\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<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-8e481d7\" data-id=\"8e481d7\" 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-41c7ec3c elementor-widget elementor-widget-text-editor\" data-id=\"41c7ec3c\" 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<h2>Spezialisierte Stuhl\u00fcbungen zur Linderung von Ischiasschmerzen<\/h2><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\">F\u00fcr diejenigen, die unter Ischiasbeschwerden leiden, bieten \u00dcbungen auf dem Stuhl einen Hoffnungsschimmer. Diese \u00dcbungen zielen auf den Ischiasnerv ab, um Schmerzen zu lindern und die Mobilit\u00e4t zu verbessern:<\/span><\/div><div>\u00a0<\/div><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\"><strong>Sitzende Ischias-Dehnung:<\/strong> Setzen Sie sich an den Rand des Stuhls, strecken Sie ein Bein aus und beugen Sie den Fu\u00df, dann beugen Sie sich leicht nach vorne und sp\u00fcren Sie eine Dehnung entlang der R\u00fcckseite des Beins.<\/span><\/div><div>\u00a0<\/div><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\"><strong>Stuhldrehungen:<\/strong> Setzen Sie sich gerade hin und drehen Sie Ihren K\u00f6rper sanft in die eine Richtung, wobei Sie sich am Armlehnen des Stuhls festhalten.<\/span><\/div><div>\u00a0<\/div><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\"><strong>H\u00fcftbeuger-Dehnung:<\/strong> Setzen Sie sich auf den Stuhl, bringen Sie langsam einen Kn\u00f6chel \u00fcber das gegen\u00fcberliegende Knie und dr\u00fccken Sie sanft auf das angehobene Knie. <a href=\"#Referenzen\">[2]<\/a><\/span><\/div>\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-4df9041a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4df9041a\" data-element_type=\"section\" data-e-type=\"section\">\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-top-column elementor-element elementor-element-5675a2f\" data-id=\"5675a2f\" 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-ba874f1 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"ba874f1\" 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<h2>Konzentration auf die Bauchmuskelkraft<\/h2><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\">Die St\u00e4rkung der Bauchmuskulatur ist entscheidend f\u00fcr die allgemeine K\u00f6rperstabilit\u00e4t und Gesundheit. Hier sind einige Stuhl\u00fcbungen, die sich auf die Kr\u00e4ftigung Ihres Kerns konzentrieren:<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Sitzendes Marschieren<\/strong>: Setzen Sie sich an den Rand des Stuhls, aktivieren Sie Ihre Kernmuskulatur und heben Sie abwechselnd die Knie in Richtung Brust f\u00fcr 10-15 Wiederholungen pro Seite.<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Sitzende Beinhebungen:<\/strong> Mit aktiviertem Kern, heben Sie die Beine gerade abwechselnd an und achten Sie darauf, dass das Knie gestreckt bleibt.<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Sitzende Fahrrad-Crunches:<\/strong> F\u00fchren Sie abwechselnde Drehungen durch und bringen Sie den entgegengesetzten Ellbogen zum angehobenen Knie, insgesamt 10-15 Wiederholungen pro Seite.<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Sitzende Russische Drehungen<\/strong>: Halten Sie ein kleines Gewicht und drehen Sie den Oberk\u00f6rper abwechselnd zu jeder Seite, mit dem Ziel von 10-15 Wiederholungen pro Seite.<a href=\"#Referenzen\">[3]<\/a><\/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<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4689276f\" data-id=\"4689276f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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-51b1b67d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"51b1b67d\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-77f523a9\" data-id=\"77f523a9\" 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-fbc8ecc elementor-widget elementor-widget-spacer\" data-id=\"fbc8ecc\" 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\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-a2604e3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2604e3\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-0dbdc2c\" data-id=\"0dbdc2c\" 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-1beceaf elementor-widget elementor-widget-wprm-recipe\" data-id=\"1beceaf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wprm-recipe.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-54938\" class=\"wprm-recipe-container\" data-recipe-id=\"54938\" data-servings=\"0\"><div class=\"wprm-recipe wprm-recipe-template-ale-how-to\"><div class=\"wprm-recipe-template-ale-how-to-image-container\">\n\t<div class=\"wprm-recipe-image wprm-block-image-normal\"><img decoding=\"async\" style=\"border-width: 0px;border-style: solid;border-color: #666666;\" width=\"600\" height=\"400\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg\" class=\"attachment-600x9999 size-600x9999\" alt=\"Stuhl\u00fcbung\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg 2560w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-408x272.jpg 408w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-768x512.jpg 768w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-1536x1024.jpg 1536w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-2048x1365.jpg 2048w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-990x660.jpg 990w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-441x294.jpg 441w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-570x380.jpg 570w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-150x100.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" title=\"\"><\/div>\n\t<div class=\"wprm-recipe-template-ale-how-to-overlay-container\">\n\t\t\n\t\t<div class=\"wprm-spacer\"><\/div>\n\t\t<h2 class=\"wprm-recipe-name wprm-block-text-bold\">Leitfaden f\u00fcr Stuhl\u00fcbungen f\u00fcr Senioren<\/h2>\n<div class=\"wprm-recipe-summary wprm-block-text-normal\"><span style=\"display: block;\">Hier finden Sie eine Schritt-f\u00fcr-Schritt-Anleitung zu Stuhl\u00fcbungen, die f\u00fcr Senioren geeignet sind:<\/span><\/div>\n\t\t<div class=\"wprm-spacer\"><\/div>\n\t\t\n\t<\/div>\n<\/div>\n<div class=\"wprm-align-center\">\n\t\t\n\t\t<a href=\"https:\/\/www.pinterest.com\/pin\/create\/bookmarklet\/?url=https%3A%2F%2Fbenvolio.bio%2Fde%2Fuebungen-auf-dem-stuhl-mobilitaet-und-gesundheit%2F&amp;media=https%3A%2F%2Fbenvolio.bio%2Fwp-content%2Fuploads%2F2023%2F10%2Fwoman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg&amp;description=Leitfaden+f%C3%BCr+Stuhl%C3%BCbungen+f%C3%BCr+Senioren&amp;is_video=false\" target=\"_blank\" rel=\"nofollow noopener\" data-recipe=\"54938\" data-url=\"https:\/\/benvolio.bio\/de\/uebungen-auf-dem-stuhl-mobilitaet-und-gesundheit\/\" data-media=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg\" data-description=\"Leitfaden f\u00fcr Stuhl\u00fcbungen f\u00fcr Senioren\" data-repin=\"\" role=\"button\" style=\"color: #ffffff;background-color: #044a70;border-color: #000000;border-radius: 0px;padding: 5px 12px;\" class=\"wprm-recipe-pin wprm-recipe-link wprm-block-text-normal wprm-recipe-pin-inline-button wprm-recipe-link-inline-button wprm-color-accent\"><span class=\"wprm-recipe-icon wprm-recipe-pin-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" fill=\"#ffffff\"><path fill=\"#ffffff\" d=\"M12,0C5.4,0,0,5.4,0,12c0,5.1,3.2,9.4,7.6,11.2c-0.1-0.9-0.2-2.4,0-3.4c0.2-0.9,1.4-6,1.4-6S8.7,13,8.7,12 c0-1.7,1-2.9,2.2-2.9c1,0,1.5,0.8,1.5,1.7c0,1-0.7,2.6-1,4c-0.3,1.2,0.6,2.2,1.8,2.2c2.1,0,3.8-2.2,3.8-5.5c0-2.9-2.1-4.9-5-4.9 c-3.4,0-5.4,2.6-5.4,5.2c0,1,0.4,2.1,0.9,2.7c0.1,0.1,0.1,0.2,0.1,0.3c-0.1,0.4-0.3,1.2-0.3,1.4c-0.1,0.2-0.2,0.3-0.4,0.2 c-1.5-0.7-2.4-2.9-2.4-4.6c0-3.8,2.8-7.3,7.9-7.3c4.2,0,7.4,3,7.4,6.9c0,4.1-2.6,7.5-6.2,7.5c-1.2,0-2.4-0.6-2.8-1.4 c0,0-0.6,2.3-0.7,2.9c-0.3,1-1,2.3-1.5,3.1C9.6,23.8,10.8,24,12,24c6.6,0,12-5.4,12-12C24,5.4,18.6,0,12,0z\"><\/path><\/g><\/svg><\/span> Pin Recipe<\/a>\n\n<a href=\"https:\/\/www.facebook.com\/share.php?u=https%3A%2F%2Fbenvolio.bio%2Fde%2Fuebungen-auf-dem-stuhl-mobilitaet-und-gesundheit%2F\" onclick=\"window.open(this.href,'targetWindow','toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=yes,width=500,height=500'); return false;\" data-recipe=\"54938\" style=\"color: #044a70;background-color: #ffffff;border-color: #333333;border-radius: 0px;padding: 5px 5px;\" class=\"wprm-recipe-facebook-share wprm-recipe-link wprm-block-text-normal wprm-recipe-facebook-share-button wprm-recipe-link-button wprm-color-accent\" target=\"_blank\" rel=\"nofollow noopener\"><span class=\"wprm-recipe-icon wprm-recipe-facebook-share-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" fill=\"#044a70\"><path fill=\"#044a70\" d=\"M22,0H2C0.895,0,0,0.895,0,2v20c0,1.105,0.895,2,2,2h11v-9h-3v-4h3V8.413c0-3.1,1.893-4.788,4.659-4.788 c1.325,0,2.463,0.099,2.795,0.143v3.24l-1.918,0.001c-1.504,0-1.795,0.715-1.795,1.763V11h4.44l-1,4h-3.44v9H22c1.105,0,2-0.895,2-2 V2C24,0.895,23.105,0,22,0z\"><\/path><\/g><\/svg><\/span> Share on Facebook<\/a>\n\t\t<a href=\"#commentform\" class=\"wprm-recipe-jump-to-comments wprm-recipe-link wprm-block-text-normal wprm-recipe-jump-to-comments-inline-button wprm-recipe-link-inline-button wprm-color-accent\" style=\"color: #ffffff;background-color: #044a70;border-color: #000000;border-radius: 0px;padding: 5px 12px;\"><span class=\"wprm-recipe-icon wprm-recipe-jump-to-comments-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g  transform=\"translate(0, 0)\"><polygon fill=\"none\" stroke=\"#ffffff\" stroke-width=\"2\" stroke-linecap=\"square\" stroke-miterlimit=\"10\" points=\"12,2.6 15,9 21.4,9 16.7,13.9 18.6,21.4 12,17.6 5.4,21.4 7.3,13.9 2.6,9 9,9 \" stroke-linejoin=\"miter\"\/><\/g><\/svg><\/span> Rate Recipe<\/a>\t\t\n\t\t\t\t\n<\/div>\n\n\n\n\n\n\n<div id=\"recipe-54938-equipment\" class=\"wprm-recipe-equipment-container wprm-block-text-normal\" data-recipe=\"54938\"><h3 class=\"wprm-recipe-header wprm-recipe-equipment-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Kochutensilien<\/h3><ul class=\"wprm-recipe-equipment wprm-recipe-equipment-list\"><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Ein stabiler Stuhl ohne Rollen (vorzugsweise einer mit R\u00fcckenlehne)<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Bequeme Klamotten<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Ein Paar weiche Schuhe oder rutschfeste Socken.<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Eine Flasche Wasser (Fl\u00fcssigkeitszufuhr ist wichtig!).<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Optional: ein weicher Ball oder Kissen f\u00fcr bestimmte \u00dcbungen.<\/div><\/li><\/ul><\/div>\n\n<div id=\"recipe-54938-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-54938-instructions-container wprm-block-text-normal\" data-recipe=\"54938\"><h3 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-bold wprm-align-left wprm-header-decoration-line\" style=\"\">Anleitungen<div class=\"wprm-decoration-line\" style=\"border-color: #9B9B9B;\"><\/div><\/h3><div class=\"wprm-recipe-media-toggle-container wprm-toggle-container wprm-toggle-buttons-container wprm-block-text-normal\" style=\"background-color: #c7c7c7;border-color: #ffffff;color: #ffffff;border-radius: 30px;\"><button class=\"wprm-recipe-media-toggle wprm-toggle wprm-toggle-active\" data-state=\"on\" data-recipe=\"54938\" style=\"background-color: #ffffff;color: #c7c7c7;\" aria-label=\"Anleitungsmedien anzeigen\"><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-active\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-inactive\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><\/button><button class=\"wprm-recipe-media-toggle wprm-toggle\" data-state=\"off\" data-recipe=\"54938\" style=\"background-color: #ffffff;color: #c7c7c7;border-left: 1px solid #ffffff;\" aria-label=\"Anleitungsmedien ausblenden\"><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-active\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-inactive\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><\/button><\/div><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-54938-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Sitzender Marsch:<\/strong> <\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Setzen Sie sich aufrecht hin und stellen Sie Ihre F\u00fc\u00dfe flach auf den Boden. Spannen Sie Ihren Rumpf an und heben Sie ein Knie so hoch wie m\u00f6glich. Senken Sie Ihren Fu\u00df vorsichtig ab. Wechseln Sie die Beine und streben Sie 10\u201315 Hebungen pro Bein an.<\/span><\/div><\/li><li id=\"wprm-recipe-54938-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Stuhlhahn<\/strong>: <\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Setzen Sie sich hoch oben in die N\u00e4he der Vorderseite des Stuhls. Stehen Sie langsam auf, bis Sie eine v\u00f6llig aufrechte Position erreicht haben. Senken Sie sich langsam in eine sitzende Position. Je nach Kraft und Komfort 5\u201310 Mal wiederholen.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_496821733-480x270.jpeg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Stuhl\u00fcbung\" sizes=\"\" title=\"\"><\/div> <\/li><li id=\"wprm-recipe-54938-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Kn\u00f6chelkreise:<\/strong> <\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Setzen Sie sich mit hochgelegten F\u00fc\u00dfen auf den Stuhl. Heben Sie einen Fu\u00df vom Boden ab und drehen Sie Ihren Kn\u00f6chel in kreisenden Bewegungen. 10 Mal im Uhrzeigersinn drehen, dann 10 Mal gegen den Uhrzeigersinn. Wechseln Sie zum anderen Fu\u00df und wiederholen Sie den Vorgang.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/ankle-pain-joint-with-arthritis-bone-injury-isolat-2023-03-08-01-28-01-utc-480x270.jpg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Stuhl\u00fcbung\" sizes=\"\" title=\"\"><\/div> <\/li><li id=\"wprm-recipe-54938-step-0-3\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Beinstrecken im Sitzen<\/strong>: <\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Sitzen Sie aufrecht mit flachen F\u00fc\u00dfen. Strecken Sie ein Bein nach vorne aus und versuchen Sie, es zu strecken, w\u00e4hrend Sie das Knie angehoben halten. Halten Sie die gestreckte Position 2-3 Sekunden lang. Senken Sie Ihr Bein und wechseln Sie auf die andere Seite. Streben Sie 10\u201312 Verl\u00e4ngerungen pro Bein an.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_563426435-480x270.jpeg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Stuhl\u00fcbung\" sizes=\"\" title=\"\"><\/div> <\/li><li id=\"wprm-recipe-54938-step-0-4\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Sessellift<\/strong>: <\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Setzen Sie sich hin, die F\u00fc\u00dfe flach. Beginnen Sie mit den Armen an Ihren Seiten. Heben Sie langsam beide Arme vor sich und heben Sie sich dann weiter \u00fcber Ihren Kopf (oder so weit, wie Sie sich wohl f\u00fchlen). Senken Sie sie zur\u00fcck in die Ausgangsposition. Streben Sie 10\u201315 Armheben an.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_297966194-480x270.jpeg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Stuhl\u00fcbung\" sizes=\"\" title=\"\"><\/div> <\/li><\/ul><\/div><\/div>\n<div id=\"recipe-video\"><\/div>\n<div id=\"recipe-54938-notes\" class=\"wprm-recipe-notes-container wprm-block-text-normal\"><h3 class=\"wprm-recipe-header wprm-recipe-notes-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Notizen<\/h3><div class=\"wprm-recipe-notes\"><span class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Traduzione\" style=\"display: block;\"><span class=\"Y2IQFc\" lang=\"de\">Denken Sie immer daran, Ihren Arzt zu konsultieren, bevor Sie mit einem neuen Trainingsprogramm beginnen. Diese \u00dcbungen sollen dazu beitragen, Beweglichkeit und Kraft zu erhalten, sollten jedoch immer unter Ber\u00fccksichtigung der pers\u00f6nlichen Sicherheit und des Komforts durchgef\u00fchrt werden.<\/span><\/span><\/div><\/div>\n\n\n<div class=\"wprm-spacer\" style=\"height: 25px;\"><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-tags-container wprm-recipe-details-container wprm-recipe-details-container-inline wprm-block-text-normal\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-inline wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-keyword-container\" style=\"\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-tag-label wprm-recipe-keyword-label\">Keyword: <\/span><span class=\"wprm-recipe-keyword wprm-block-text-normal\">Stuhl\u00fcbung<\/span><\/div><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-call-to-action wprm-call-to-action-simple\" style=\"color: #ffffff;background-color: #ffffff;margin: 0px;padding-top: 0px;padding-bottom: 0px;\"><span class=\"wprm-recipe-icon wprm-call-to-action-icon\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span> <span class=\"wprm-call-to-action-text-container\"><span class=\"wprm-call-to-action-text\"><\/span><\/span><\/div><\/div><\/div>\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-1c63c07 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"1c63c07\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-2fdfb40a\" data-id=\"2fdfb40a\" 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-7887f6cb elementor-widget elementor-widget-menu-anchor\" data-id=\"7887f6cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"Referenzen\"><\/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-75cc480c elementor-widget elementor-widget-text-editor\" data-id=\"75cc480c\" 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><em><span style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 20px;\"><b>Quellen:<\/b><\/span><\/em><\/p><ol><li>Improving the Endurance of the Lower Body Muscles Strength with the Application of Chair Media to Athletes. <a href=\"https:\/\/www.semanticscholar.org\/paper\/Improving-the-Endurance-of-the-Lower-Body-Muscles-Wicaksono\/d7541c8f43ba6332c3b11dfe39678236ee02d3d8\" target=\"_blank\" rel=\"noopener\">https:\/\/www.semanticscholar.org\/paper\/Improving-the-Endurance-of-the-Lower-Body-Muscles-Wicaksono\/d7541c8f43ba6332c3b11dfe39678236ee02d3d8<\/a><\/li><li>The effect of clinical pilates-based physiotherapy program for a Stiff Person Syndrome patient. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32997327\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32997327\/<\/a><\/li><li>Electromyographic comparison of conventional machine strength training versus bodyweight exercises in patients with chronic stroke. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28056670\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28056670\/<\/a><\/li><\/ol>\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-84418a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"84418a6\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-663f1d31\" data-id=\"663f1d31\" 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-79f19b59 elementor-widget elementor-widget-text-editor\" data-id=\"79f19b59\" 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><em style=\"color: #000000; font-family: 'Libre Caslon Text', sans-serif; font-size: 21px; text-align: right;\">Hat Ihnen dieser Artikel gefallen? 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54.253z\"><\/path><\/svg>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\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-6acae41b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6acae41b\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-top-column elementor-element elementor-element-18613491\" data-id=\"18613491\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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>\n\t\t","protected":false},"excerpt":{"rendered":"<p>WIE MAN \u00dcbungen auf dem Stuhl: Mobilit\u00e4t und Gesundheit in jedem Alter verbessern Entdecken Sie die verj\u00fcngende Kraft von \u00dcbungen auf dem Stuhl! Tauchen Sie ein in einen umfassenden Leitfaden voller ma\u00dfgeschneiderter Routinen f\u00fcr Beinkraft, spezialisierte Techniken zur Linderung von Ischiasbeschwerden und gezielte Workouts f\u00fcr Bauchmuskeln &#8211; alles mit dem Ziel, die Mobilit\u00e4t und Gesundheit [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":54678,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[],"tags":[5463],"class_list":["post-54927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-how-to-de"],"acf":[],"_links":{"self":[{"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/posts\/54927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/comments?post=54927"}],"version-history":[{"count":0,"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/posts\/54927\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/media\/54678"}],"wp:attachment":[{"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/media?parent=54927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/categories?post=54927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/benvolio.bio\/de\/wp-json\/wp\/v2\/tags?post=54927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}