{"id":161856,"date":"2022-05-25T17:58:07","date_gmt":"2022-05-25T15:58:07","guid":{"rendered":"https:\/\/www.sideaita.it\/?p=161856"},"modified":"2025-12-19T11:48:02","modified_gmt":"2025-12-19T10:48:02","slug":"hamstring-sissy-kniebeuge-bank","status":"publish","type":"post","link":"https:\/\/www.sideaita.it\/de\/2022\/05\/25\/hamstring-sissy-squat-bench\/","title":{"rendered":"KNIESEHNE &amp; SISSY HOCKE BANK"},"content":{"rendered":"<h2>NORDISCHER OBERSCHENKELCURL<\/h2>\n<p>Der Nordic Ham Curl ist eine \u00dcbung, die im Fitnessbereich, im Athletiktraining und in der Sportmedizin eingesetzt wird, und hat sich zu einer der am h\u00e4ufigsten verwendeten Bewegungen in der Verletzungspr\u00e4vention entwickelt.<\/p>\n<p>Bei dieser auch als russischer Beinbeuger oder umgekehrter Beuger bezeichneten \u00dcbung handelt es sich um eine einfache Kniebeugung und -streckung, bei der die Spannung jedoch nicht durch die Bewegung einer externen \u00dcberlast, sondern durch die Bewegung des eigenen K\u00f6rpers im Raum erzeugt wird.<\/p>\n<p>Die \u00dcbung wird ausgef\u00fchrt, indem man sich mit geradem Oberk\u00f6rper auf eine Unterlage kniet und die F\u00fc\u00dfe unter einer stabilen St\u00fctze wie einer Langhantel, Lat-Maschinenpads, einer Sprossenwand oder einfach von einem Partner auf dem Boden gehalten wird.  Aus dieser Position senkt man den Oberk\u00f6rper in Richtung Boden und versucht, den Abstieg zu bremsen.<\/p>\n<div class=\"row row-small\"  id=\"row-1514674535\">\n\n\t<div id=\"col-441113359\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_857898299\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-1-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_857898299 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1185067872\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_252585892\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-2-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_252585892 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row row-small\"  id=\"row-1402024850\">\n\n\t<div id=\"col-1492672567\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_403597675\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-3-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_403597675 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-893603694\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_456409228\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-4-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_456409228 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h2>UNFALLVERH\u00dcTUNG<\/h2>\n<p>Der Nordic Hamstring Curl ist eine der am h\u00e4ufigsten verwendeten \u00dcbungen zur Vorbeugung von Dehnungsverletzungen der hinteren Oberschenkelmuskulatur und wird in der wissenschaftlichen Literatur zusammen mit der Kniebeuge, dem olympischen Heben und dem Kreuzheben am h\u00e4ufigsten erw\u00e4hnt. Die NHC gilt aufgrund ihrer Biomechanik und insbesondere ihres Widerstandsprofils als eine der besten \u00dcbungen f\u00fcr diesen Zweck. Denn im Gegensatz zu Variationen des Beinbeugens mit Kurvenmaschinen (Gewichtsstapel), bei denen die maximale Spannung im Moment der maximalen Muskelverk\u00fcrzung auftritt, entspricht diese Spannung bei der NHC der maximalen Dehnung der Fasern der hinteren Oberschenkelmuskeln.<\/p>\n<p>Dies macht die \u00dcbung \u00fcberwiegend exzentrisch, was in Disziplinen wie Skifahren, Snowboarden, Fu\u00dfball, Basketball, Leichtathletik und vielen anderen sehr vorteilhaft ist, bei denen der Sportler gezwungen\" ist, Bewegungen auszuf\u00fchren, die Gelenke und Muskeln in sehr kurzer Zeit maximal belasten.<\/p>\n<h2>LEISTUNGSSTEIGERUNG<\/h2>\n<p>Es gibt Dutzende von Studien \u00fcber den Zusammenhang zwischen dieser \u00dcbung und der Vorbeugung von Verletzungen bei Sportlern und Sportlerinnen. Das Kraftmoment, das bei der Kniebeugung zum Ausdruck kommt, steht n\u00e4mlich in engem Zusammenhang mit der Geschwindigkeit des Sprints. Gerade beim Sprint ziehen sich die hinteren Oberschenkelmuskeln zusammen, um sowohl die H\u00fcfte zu strecken als auch die Knie zu beugen, um den Vorw\u00e4rtsdrang zu erzeugen. Daraus folgt, dass das Training der Kniebeugebewegung mit einem anderen Widerstandsprofil als bei den klassischen Maschinen auch sehr n\u00fctzlich sein kann, um die Leistung bei Sprints und horizontalen Spr\u00fcngen zu steigern.<\/p>\n<p>Es muss eine wichtige Klarstellung vorgenommen werden. Die Durchf\u00fchrung von NHC und damit die Erh\u00f6hung der exzentrischen Kraft bei der Kniebeugung verhindert nicht a priori Verletzungen. Vielmehr hat sich gezeigt, dass Verletzungen des Knies (und der zugeh\u00f6rigen Muskeln) mit mehreren Faktoren wie Flexibilit\u00e4t, Kraft, Erm\u00fcdung, Rumpfstabilit\u00e4t und fr\u00fcheren Verletzungen zusammenh\u00e4ngen.<\/p>\n<p>Ein Sportler kann \u00fcber ausreichend Kraft verf\u00fcgen, um exzentrische Belastungen zu absorbieren, und \u00fcber eine hohe Flexibilit\u00e4t in den Kniesehnen, so dass er sich bei einer pl\u00f6tzlichen \u00dcberbelastung ausreichend dehnen kann, und sich dennoch aufgrund \u00fcberm\u00e4\u00dfiger Erm\u00fcdung (z. B. in der Mitte oder am Ende eines Wettkampfs) oder aufgrund einer fr\u00fcheren Verletzung verletzen.<\/p>\n<h2>NEUROMUSKUL\u00c4RE AKTIVIERUNG<\/h2>\n<p>Die NHC ist eine \u00dcbung, die im Fitness- und Bodybuildingbereich zunehmend eingesetzt wird, um die Muskelmasse der hinteren Oberschenkelmuskulatur zu erh\u00f6hen. In verschiedenen Studien \u00fcbertrafen die Ergebnisse hinsichtlich der mittels Elektromyographie (EMG) untersuchten Muskelaktivierung den sitzenden Beincurl, das halbgestreckte Beinheben und das \"Good Morning\".<\/p>\n<p>Es ist daher sicher, dass NHC eine hohe Aktivierung der hinteren Oberschenkelmuskulatur bewirkt und daher in ein komplettes Protokoll in Kombination mit anderen \u00dcbungen wie z. B. halbgestrecktem Beinheben, Ges\u00e4\u00dfmuskelheben und Beincurls an den Ger\u00e4ten aufgenommen werden sollte.<\/p>\n<h2>\u00dcBUNGSEINSTELLUNG<\/h2>\n<p>Eines der gr\u00f6\u00dften Probleme bei der Durchf\u00fchrung dieser \u00dcbung ist zweifellos die Schwierigkeit der anf\u00e4nglichen Positionierung bzw. des Aufbaus. Eine bequeme und sichere Position zu finden, ist sowohl in einem kommerziellen Fitnessstudio als auch in einem Heimstudio sehr schwierig. Mit der von Sidea entwickelten Station kann die \u00dcbung ausgef\u00fchrt werden, ohne dass man Hanteln zur Stabilisierung auflegen oder eine weiche Unterlage suchen muss, um sich nicht die Knie zu verletzen.<\/p>\n<p>Die Station ist sofort einsatzbereit und f\u00fcr jeden Benutzertyp einstellbar. Ihr hohes Gewicht garantiert auch dem schwersten Athleten oder bei abrupten Bewegungen wie der letzten exzentrischen Phase der NHC-Bewegung, bei der die Tendenz besteht, aufgrund der \u00fcberm\u00e4\u00dfigen Spannung loszulassen, wenn der Oberschenkel fast parallel zum Boden ist, ein hohes Ma\u00df an Stabilit\u00e4t.<\/p>\n<h1>RUM\u00c4NISCHE STUHLHOCKE<\/h1>\n<p>Tats\u00e4chlich wurde diese Station nicht nur f\u00fcr die NHC, sondern auch f\u00fcr die Bewegung des Romanian Chair Squat oder Roman Bench Squat konzipiert. Diese \u00dcbung, die sp\u00e4ter (f\u00e4lschlicherweise) als \"Sissy Squat\" bekannt wurde, setzt den Quadrizeps auch ohne \u00dcberlastungen unter gro\u00dfe Spannung.<\/p>\n<div class=\"row row-small\"  id=\"row-237667358\">\n\n\t<div id=\"col-590015449\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_647074067\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-5-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_647074067 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-585620240\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1344746613\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING SISSY SQUAT BENCH rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1344746613 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<p>Allerdings wird neben den Muskeln auch die Kniescheibensehne stark beansprucht, weshalb diese Bewegung vorsichtig eingesetzt werden muss. Es gibt jedoch F\u00e4lle, in denen diese \u00dcbung \u00e4u\u00dferst n\u00fctzlich, ja fast unerl\u00e4sslich ist. Bei Sportarten wie Skifahren oder Snowboarden ist die Zwangsposition der Knie der des Romanian Chair Squat sehr \u00e4hnlich, mit dem Unterschied, dass die Spannung viel gr\u00f6\u00dfer ist, da diese Position bei sehr hohen Geschwindigkeiten oder nach Landungen und\/oder Richtungswechseln erreicht wird.<\/p>\n<h2>PROGRESSIVER ANSATZ<\/h2>\n<p>Um Kniesehnenverletzungen vorzubeugen und die Leistung zu steigern, kann die Einbeziehung von RCS in das Trainingsprotokoll eine sehr kluge Entscheidung sein, insbesondere in Kombination mit \u00dcbungen wie Kniebeugen mit Langhantel, einbeinigen Kniebeugen und Kniesehnenstreckungen an Maschinen. Um Verletzungen der Patellasehne oder des vorderen Kreuzbandes zu vermeiden, m\u00fcssen zwei Arten von Progressionen durchgef\u00fchrt werden:<\/p>\n<ul>\n<li>Bewegungsumfang: Beginnen Sie mit einer k\u00fcrzeren Bewegung und bewegen Sie sich dann im Laufe des Trainings nach unten<\/li>\n<li>\u00dcberlastung: Beginnen Sie mit dem freien K\u00f6rper und verwenden Sie dann eine \u00dcberlastung, nur wenn der Bewegungsbereich vollst\u00e4ndig ist (andernfalls arbeiten Sie zuerst daran).<\/li>\n<\/ul>\n<h2>SCHLUSSFOLGERUNGEN<\/h2>\n<p>Die von Sidea geschaffene Workstation ist aufgrund ihrer unmittelbaren Bedienbarkeit und Einfachheit \u00e4u\u00dferst komfortabel sowie sehr stabil und sicher f\u00fcr alle Arten von Benutzern. Dar\u00fcber hinaus macht die breite Palette von \u00dcbungen, die durchgef\u00fchrt werden k\u00f6nnen, wie Nordic Hamstring Curl, Romanian Chair Squat oder Bulgarian Split Squat, es auch vielseitig als Multi-Trainingsstation.<\/p>\n<ul class=\"ux-products-list product_list_widget\">\n\t\t\t\t\t<li>\n\t<a href=\"https:\/\/www.sideaita.it\/de\/attrezzatura-fitness\/9123-ghd-sissy-squat-hamstring-bench\/\" title=\"9123 Ghd &amp; Sissy Kniebeuge - Hamstring Bank\">\n\t\t<img loading=\"lazy\" decoding=\"async\" width=\"100\" height=\"100\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-100x100.jpg\" class=\"attachment-woocommerce_gallery_thumbnail size-woocommerce_gallery_thumbnail\" alt=\"9123 Ghd &amp; Sissy Kniebeuge - Hamstring Bank\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-12x12.jpg 12w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2.jpg 1000w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" title=\"9123 Ghd &amp; Sissy Kniebeuge - Hamstring Bank\" \/>\t\t<span class=\"product-title\">9123 Ghd &amp; Sissy Kniebeuge - Hamstring Bank<\/span>\n\t<\/a>\n\t\t<span class=\"ywcrbp_regular_price\"><span class=\"woocommerce-Price-amount amount\"><bdi>455,98<span class=\"woocommerce-Price-currencySymbol\">\u20ac<\/span><\/bdi><\/span> <\/span> <small class=\"woocommerce-price-suffix\">GEB\u00dcHREN und STEUERN NICHT INBEGRIFFEN<\/small><\/li>\n\t\t\n\t\t<\/ul>\n<h2>REFERENZEN<\/h2>\n<ol start=\"5\">\n<li>Attar, W.s.a. Al, et al. \"Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis\".\u00a0<em>Zeitschrift f\u00fcr Wissenschaft und Medizin im Sport<\/em>, Vol. 20, 2017, doi:10.1016\/j.jsams.2017.01.124.<\/li>\n<li>Attar, W.s.a. Al, et al. \"Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis\".\u00a0<em>Zeitschrift f\u00fcr Wissenschaft und Medizin im Sport<\/em>, Vol. 20, 2017, doi:10.1016\/j.jsams.2017.01.124.<\/li>\n<li>Brukner, Peter. \"Hamstring-Verletzungen: Pr\u00e4vention und Behandlung - ein Update\".\u00a0<em>Britische Zeitschrift f\u00fcr Sportmedizin<\/em>, vol. 49, no. 19, 2015, pp. 1241-1244., doi:10.1136\/bjsports-2014-094427.<\/li>\n<li>Cameron, Matthew L., et al. \"Wirkung des HamSprint Drills Trainingsprogramms auf die neuromuskul\u00e4re Kontrolle der unteren Gliedma\u00dfen bei australischen Fu\u00dfballspielern\".\u00a0<em>Zeitschrift f\u00fcr Wissenschaft und Medizin im Sport<\/em>, vol. 12, no. 1, 2009, pp. 24-30., doi:10.1016\/j.jsams.2007.09.003.<\/li>\n<li>Presland, J., et al. \"The Effect of High or Low Volume Nordic Hamstring Exercise Training on Eccentric Strength and Biceps Femoris Long Head Architectural Adaptations\".\u00a0<em>Zeitschrift f\u00fcr Wissenschaft und Medizin im Sport<\/em>, vol. 20, 2017, p. 12., doi:10.1016\/j.jsams.2017.09.213.<\/li>\n<\/ol>\n\n\t<section class=\"section\" id=\"section_870262488\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t<div class=\"section-bg-overlay absolute fill\"><\/div>\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-color:rgb(235, 235, 235);border-width:0px 0px 0px 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row row-large align-middle align-center\"  id=\"row-307683529\">\n\n\t<div id=\"col-1155130358\" class=\"col medium-6 small-12 large-6 col-divided\"  >\n\t\t\t\t<div class=\"col-inner box-shadow-2 box-shadow-5-hover\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1664723461\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-overlay-remove image-cover dark\" style=\"padding-top:100%;\" data-no-translation=\"\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"768\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1.jpg\" class=\"attachment-original size-original\" alt=\"9123 Ghd &amp; Sissy Squat - Hamstring Bench\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" title=\"9123 Ghd &amp; Sissy Squat - Hamstring Bench\" data-no-translation=\"\" \/>\t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.16)\"><\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1664723461 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1155130358 > .col-inner {\n  padding: 0px 0px 0px 0px;\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-793938978\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner text-center dark\"  >\n\t\t\t\n\t\t\t\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: left;\"><a href=\"http:\/\/www.glutex.it\/\">Davide Arrigoni<\/a><\/h2>\n<ul>\n<li style=\"text-align: left;\">Expertin f\u00fcr Frauentraining und Bodybuilding<\/li>\n<li style=\"text-align: left;\">Inhaberin des Studios GluteX Personal Training<\/li>\n<li style=\"text-align: left;\">Absolvent der Sportwissenschaften und ISSA USA Elite Trainer<\/li>\n<\/ul>\n<a href=\"https:\/\/www.sideaita.it\/de\/autor\/davide-personaltrainer\/\" target=\"_blank\" class=\"button primary\" rel=\"noopener\" style=\"border-radius:81px;\">\n\t\t<span>Artikel lesen<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_870262488 {\n  padding-top: 26px;\n  padding-bottom: 26px;\n  min-height: 0px;\n  background-color: rgb(171, 171, 171);\n}\n#section_870262488 .section-bg-overlay {\n  background-color: rgba(0, 0, 0, 0.78);\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"max-width:200px;\"><\/div><\/div>\n\n  \n    <div class=\"row large-columns-4 medium-columns-3 small-columns-1 row-small row-full-width has-shadow row-box-shadow-1 slider row-slider slider-nav-reveal slider-nav-push\"  data-flickity-options='{&quot;imagesLoaded&quot;: true, &quot;groupCells&quot;: &quot;100%&quot;, &quot;dragThreshold&quot; : 5, &quot;cellAlign&quot;: &quot;left&quot;,&quot;wrapAround&quot;: true,&quot;prevNextButtons&quot;: true,&quot;percentPosition&quot;: true,&quot;pageDots&quot;: false, &quot;rightToLeft&quot;: false, &quot;autoPlay&quot; : 7000}' >\n\n  <div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"plain\" aria-label=\"Agilit\u00e4t der Spitzenklasse: Warum es beim Richtungswechsel nicht nur auf Kraft ankommt\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"sidea \u2013 Steifigkeit, Beweglichkeit, sportliche Vorbereitung, Kraft- und Konditionstraining, Fu\u00dfballtraining 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"plain\">Agilit\u00e4t der Spitzenklasse: Warum es beim Richtungswechsel nicht nur auf Kraft ankommt<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">30. Juni 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLesen Sie\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"plain\" aria-label=\"Hypertrophie und Kraft: Bedeutet mehr Muskeln wirklich mehr Kraft?\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sidea Gipfel der St\u00e4rke strongfirst fabio zonin conference stage 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"plain\">Hypertrophie und Kraft: Bedeutet mehr Muskeln wirklich mehr Kraft?<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">15 Mai 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLesen Sie\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"plain\" aria-label=\"Praktischer Leitfaden zur Vorbereitung auf Ihr erstes HYROX-Rennen\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Professionelle Fitnessger\u00e4te f\u00fcr hochintensives Training, ideal zur Verbesserung von Kraft und Ausdauer.\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"plain\">Praktischer Leitfaden zur Vorbereitung auf Ihr erstes HYROX-Rennen<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">2. April 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLesen Sie\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/03\/20\/guida-hyrox-nutrizione-e-fisiologia-della-performance-ibrida-by-sidea\/\" class=\"plain\" aria-label=\"HYROX-Leitfaden: Ern\u00e4hrung und Physiologie der Hybridleistung von Sidea\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"fibo stand k\u00f6ln 2025 schiebeschlitten\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/03\/20\/guida-hyrox-nutrizione-e-fisiologia-della-performance-ibrida-by-sidea\/\" class=\"plain\">HYROX-Leitfaden: Ern\u00e4hrung und Physiologie der Hybridleistung von Sidea<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">20. M\u00e4rz 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/03\/20\/guida-hyrox-nutrizione-e-fisiologia-della-performance-ibrida-by-sidea\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLesen Sie\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/02\/20\/panca-a-terra-con-braccio-teso-e-flesso\/\" class=\"plain\" aria-label=\"Kraft der gebeugten Arme und Kraft der geraden Arme\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sidea Gipfel der St\u00e4rke strongfirst Serena Konferenz 10\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-Serena-conferenza-10.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/02\/20\/panca-a-terra-con-braccio-teso-e-flesso\/\" class=\"plain\">Kraft der gebeugten Arme und Kraft der geraden Arme<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">20. Februar 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/02\/20\/panca-a-terra-con-braccio-teso-e-flesso\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLesen Sie\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/01\/16\/functional-training-dalle-origini-alla-scienza-del-movimento\/\" class=\"plain\" aria-label=\"Funktionelles Training: Von den Urspr\u00fcngen zur Bewegungswissenschaft\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"outrace f\u00fcr blog sidea italienischer f\u00fchrer im funktionellen training - vom design bis zur realisierung (11)\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/07\/outrace-per-blog-sidea-leader-italiano-nellallenamento-funzionale-dal-design-alla-realizzazione-11.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/01\/16\/functional-training-dalle-origini-alla-scienza-del-movimento\/\" class=\"plain\">Funktionelles Training: Von den Urspr\u00fcngen zur Bewegungswissenschaft<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">16. Januar 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2026\/01\/16\/functional-training-dalle-origini-alla-scienza-del-movimento\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLesen Sie\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2025\/12\/30\/total-core-pin-training-la-scienza-della-forza-rotazionale-e-della-performance-3d\/\" class=\"plain\" aria-label=\"Total-core pin Training: Die Wissenschaft der Rotationskraft und 3D-Leistung\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9029-Total-Core-Pin-copertina-600x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Total-core-pin-barbell-lever-landmine-landminer-weight-lifting-core-training-strength-training-landmine-press-barbell\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9029-Total-Core-Pin-copertina-600x400.jpg 600w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9029-Total-Core-Pin-copertina-1200x800.jpg 1200w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9029-Total-Core-Pin-copertina-768x512.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9029-Total-Core-Pin-copertina-1536x1024.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9029-Total-Core-Pin-copertina-700x467.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9029-Total-Core-Pin-copertina.jpg 2000w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2025\/12\/30\/total-core-pin-training-la-scienza-della-forza-rotazionale-e-della-performance-3d\/\" class=\"plain\">Total-core pin Training: Die Wissenschaft der Rotationskraft und 3D-Leistung<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">30. Dezember 2025<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2025\/12\/30\/total-core-pin-training-la-scienza-della-forza-rotazionale-e-della-performance-3d\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLesen Sie\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2025\/10\/24\/dalla-romagna-al-podio-mondiale-la-rivincita-di-ferro-di-sofia-gatta\/\" class=\"plain\" aria-label=\"Von der Romagna aufs Weltpodium: Sofia Gattas eiserne Wiedergeburt\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sofia mit Medaillen\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-con-medaglie.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/de\/2025\/10\/24\/dalla-romagna-al-podio-mondiale-la-rivincita-di-ferro-di-sofia-gatta\/\" class=\"plain\">Von der Romagna aufs Weltpodium: Sofia Gattas eiserne Wiedergeburt<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">24. 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Chiamato anche leg curl russo, o curl inverso, si tratta di una semplice flesso-estensione di ginocchio, tuttavia la tensione viene generata non spostando un sovraccarico esterno, [&#8230;]\n","protected":false},"author":1,"featured_media":163324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4754],"tags":[],"class_list":["post-161856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-preparazione-atletica"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>HAMSTRING &amp; SISSY SQUAT BENCH - Sidea | Attrezzatura Fitness Professionale<\/title>\n<meta name=\"description\" content=\"Sidea | Attrezzatura Fitness Professionale - HAMSTRING &amp; SISSY SQUAT BENCH -\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sideaita.it\/de\/2022\/05\/25\/hamstring-sissy-kniebeuge-bank\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HAMSTRING &amp; 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