{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/el\/how-many-layers\/","title":{"rendered":"\u03a0\u03cc\u03c3\u03b1 push-ups \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1;"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd push-ups;<\/h2>\n\n\n\n<p>\u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03c5\u03c7\u03b1\u03af\u03bf \u03cc\u03c4\u03b9 \u03c4\u03b1 push-ups \u03b5\u03af\u03bd\u03b1\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bb\u03ad\u03b5\u03b9 \u03bf Steve, \u03c0\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 NASM \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b5\u03c5\u03b8\u03c5\u03bd\u03c4\u03ae\u03c2 \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03c4\u03bf\u03cd\u03bd\u03c4\u03b9\u03bf \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 . \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03c9\u03c6\u03b5\u03bb\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03b5\u03af\u03c4\u03b5 \u03b5\u03af\u03c3\u03c4\u03b5 \u03bd\u03ad\u03bf\u03b9 \u03c3\u03c4\u03b1 push-ups \u03b5\u03af\u03c4\u03b5 \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03b9 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2:&nbsp;<\/strong>Push-ups \u03b5\u03c1\u03b3\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae , \u03bb\u03ad\u03b5\u03b9 Stonehouse, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c7\u03c4\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03c5\u03c1\u03b7\u03bd\u03b9\u03ba\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7:<\/strong>&nbsp;\u039a\u03b1\u03b9 \u03c4\u03b1 push-ups \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ac \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03b9 \u03bf Stonehouse. \u0394\u03bf\u03c5\u03bb\u03b5\u03cd\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03b1\u03c2. \u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf - \u03ad\u03bd\u03b1 push-up \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03bf \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 , \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd. \u03a4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1; \u03a7\u03c4\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03b5\u03bd\u03ce \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae:<\/strong>&nbsp;\u039a\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae \u03c3\u03b1\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2 , \u03bb\u03ad\u03b5\u03b9 \u03bf Stonehouse. \u0391\u03c5\u03c4\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03c1\u03b3\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b5\u03bd\u03ac\u03bd\u03c4\u03b9\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5. \u0397 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03b2\u03b1\u03c1\u03ad\u03c9\u03bd \u03c6\u03bf\u03c1\u03c4\u03af\u03c9\u03bd.<\/li>\n\n\n\n<li><strong>\u0392\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2:<\/strong>&nbsp;\u0388\u03bd\u03b1 \u03bc\u03c0\u03cc\u03bd\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1; \u039a\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03bb\u03ad\u03b5\u03b9 \u03bf Stonehouse. \u039f\u03b9 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03ba\u03bf\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03be\u03bf\u03c5\u03b4\u03b5\u03c4\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03cc\u03bd\u03bf\u03c5 WFH \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03cc\u03bb\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03c4\u03bf \u03b3\u03c1\u03b1\u03c6\u03b5\u03af\u03bf \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03ad\u03bb\u03b9\u03ba\u03c4\u03bf:<\/strong>&nbsp;\u03a4\u03b1 push-ups \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c3\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c3\u03c7\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03ad\u03b8\u03b7, \u03bb\u03ad\u03b5\u03b9 \u03bf Sims. \u0391\u03c5\u03c4\u03cc \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03c4\u03b7\u03bd \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2. \u039a\u03ac\u03bd\u03c4\u03b5 push-ups \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ae \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ae \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1 - \u03cc\u03c0\u03bf\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c4\u03af\u03bc\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae push-ups \u03b5\u03ba\u03b5\u03af \u03ad\u03be\u03c9 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2.<\/li>\n\n\n\n<li><strong>\u0394\u03b5\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2:<\/strong>&nbsp;\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 push-ups \u03bf\u03c0\u03bf\u03c5\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bf\u03c0\u03bf\u03c4\u03b5\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03b9 \u03bf Sims - \u03c4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">\u03a4\u03b9 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b1 push-ups \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1;<\/h2>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 push-ups, \u03ad\u03bd\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf: \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03bd\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03bf \u03ba\u03ac\u03c8\u03b9\u03bc\u03bf. \u03a4\u03b1 push-ups \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b5\u03b9\u03b4\u03ce\u03bd \u03b1\u03c0\u03b1\u03c3\u03c7\u03bf\u03bb\u03bf\u03cd\u03bd \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b1\u03b9\u03c4\u03ad\u03c1\u03c9 \u03c3\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03c4\u03c5\u03c0\u03b9\u03ba\u03cc push-up \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b5\u03bd\u03cc push-up \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 . \u039a\u03b1\u03b9 \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03b1\u03c2, \u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03bf\u03c1\u03c6\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b8' \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03bd\u03b1\u03b3\u03ba\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<p>\u03a4\u03b1 push-ups \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c7\u03c4\u03c5\u03c0\u03ac\u03b5\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd Sims. \u0397 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03cc\u03bb\u03c9\u03bd \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd \u03b1\u03bd\u03b1\u03b3\u03ba\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03b5\u03b9 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 \u03b1\u03af\u03bc\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2. \u039a\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c5\u03b3\u03b9\u03ae\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1.<\/p>\n\n\n\n<p>\u0397 \u03b5\u03be\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03ba\u03b1\u03bb\u03ae \u03c6\u03cc\u03c1\u03bc\u03b1, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03c0\u03b1\u03ba\u03c1\u03bf \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2, \u03bb\u03ad\u03b5\u03b9 \u03bf Stonehouse. \u0395\u03af\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf push-up \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 (\u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03b5 \u03ba\u03ac\u03bc\u03c8\u03b7 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03b5\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9) \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac, \u03af\u03c3\u03b9\u03b1 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03bf\u03c0\u03b7 \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03ce\u03bd \u03c3\u03b1\u03c2 .<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">\u03a0\u03cc\u03c3\u03b1 push-ups \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1;<\/h2>\n\n\n\n<p>\u03a4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b5\u03bd\u03cc\u03c2 \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03bb\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03bb\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03ac\u03c4\u03bf\u03bc\u03bf \u03c3\u03b5 \u03ac\u03c4\u03bf\u03bc\u03bf, \u03bb\u03ad\u03b5\u03b9 \u03bf Sims. \u0393\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ae, \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 push-ups \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c8\u03b5\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03b9\u03ce\u03bd \u03b5\u03c6\u03af\u03b4\u03c1\u03c9\u03c3\u03b7\u03c2. \u0391\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bd\u03ad\u03bf\u03b9 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03ae \u03c3\u03c4\u03b1 push-ups, \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ac\u03c4\u03b5 \u03bc\u03b5 \u03c0\u03ad\u03bd\u03c4\u03b5 \u03ad\u03c9\u03c2 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1. \u0391\u03bd \u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c6\u03b9\u03ba\u03c4\u03cc, \u03b7 Stonehouse \u03c0\u03c1\u03bf\u03c4\u03b5\u03af\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bf \u03ae \u03c4\u03c1\u03af\u03b1 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10 push-ups \u03c4\u03bf \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1 \u03bc\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03bf \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4. \u03bc\u03cc\u03bb\u03b9\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03bf\u03c3\u03cc \u03c3\u03b1\u03c2 \u03c6\u03b1\u03bd\u03b5\u03af \u03ac\u03bd\u03b5\u03c4\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b9\u03b3\u03ac \u03c3\u03b9\u03b3\u03ac \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03cc\u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03cc\u03c7\u03b9 \u03c3\u03b1\u03bd \u03bd\u03b1 \u03c0\u03b9\u03ad\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03b1\u03c2 \u03cc\u03c1\u03b9\u03b1.<\/p>\n\n\n\n<p>\u039a\u03b1\u03b9 \u03bc\u03b7\u03bd \u03c6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd \u03c4\u03b9\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03b9 \u03bf Stonehouse. \u0397 Sims \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ae \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 push-ups \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c4\u03bf\u03af\u03c7\u03bf \u03b1\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03ac\u03bb\u03bb\u03b5\u03c4\u03b5 \u03b5\u03b1\u03c5\u03c4\u03cc\u03bd<\/h2>\n\n\n\n<p>\u0398\u03c5\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 - \u03c4\u03b1 push-ups \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03b2\u03ac\u03bb\u03bb\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1, \u03c0\u03c1\u03bf\u03b5\u03b9\u03b4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03bf Stonehouse. \"\u0395\u03c0\u03b5\u03b9\u03b4\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03ad\u03c1\u03b1, \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5\", \u03bb\u03ad\u03b5\u03b9 \u03c3\u03c4\u03bf Neshido. \u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c0\u03c4\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c5\u03b3\u03b9\u03b5\u03af\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03af. \u03a9\u03c2 \u03b5\u03ba \u03c4\u03bf\u03cd\u03c4\u03bf\u03c5, \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c4\u03b5\u03c1\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03b1\u03bd\u03c4\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 push-ups.<\/p>\n\n\n\n<p>\u0388\u03bd\u03b1 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf \u03c3\u03b7\u03bc\u03ac\u03b4\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03c4\u03b5; \u03a0\u03cc\u03bd\u03bf\u03c2, \u03bb\u03ad\u03b5\u03b9. \u0395\u03bd\u03ce \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc\u03c2, \u03c4\u03bf \u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c0\u03cc\u03bd\u03bf \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ae \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 push-up \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03ac\u03b4\u03b9 \u03cc\u03c4\u03b9 \u03c5\u03c0\u03b5\u03c1\u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bd\u03b5\u03af\u03c4\u03b5 \u03ae 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\u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2. \u03ba\u03b1\u03b9 \u03b1\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03b4\u03c5\u03c3\u03c6\u03bf\u03c1\u03af\u03b1 \u03ae \u03c0\u03cc\u03bd\u03bf \u03c0\u03ad\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 push-ups \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c8\u03b5\u03b9.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","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":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","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":"","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":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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