{ "includedBundles": [ "Abonnements", "Aktivitäten/ Übungen", "Aktivitätskategorie", "Trainingswochen", "Trainings in Trainingslisten", "Abo-Gruppen", "Trainingsgruppierungen", "Trainings", "myHeartHealth App", "Fitnesslevel", "Pulsprofile", "myHeartHealth App" ], "supportedLocales": [ { "locale": "DE", "fullLocale": "de-DE", "localization": "de" }, { "locale": "AE", "fullLocale": "ae-AE", "localization": "ae" } ], "defaultLocale": "DE", "defaultResource": { "messages": {} }, "languageResources": { "DE": { "locale": "DE", "messages": { "MHH_BET12-description": "12 Wochen Testabo", "MHH_BET12-name": "myHeartHealth Betreuung 12 Wochen", "TESTABO-description": "Testabo 12 Wochen", "TESTABO-name": "myHeartHealth Betreuung 12 Wochen", "activities": "Aktivitäten", "additionalInformation.chest": "Brust", "additionalInformation.disabledPrivacy": "Privacy ist auf diesem Gerät deaktiviert", "additionalInformation.earLobe": "Ohrläppchen", "additionalInformation.enabledPrivacy": "Privacy ist auf diesem Gerät aktiviert", "additionalInformation.finger": "Finger", "additionalInformation.foot": "Fuß", "additionalInformation.hand": "Hand", "additionalInformation.other": "Sonstiges", "additionalInformation.wrist": "Handgelenk", "alert.adjustTrainingsPlan.maxAdjustment.text": "Die maximale Steigerung für Ausdauer und Krafttraining wird nicht empfohlen. Die Pausen- und Ruhetage können eventuell nicht eingehalten werden.", "alert.adjustTrainingsPlan.maxAdjustment.title": "Maximale Steigerung", "alert.subscriptionChanged.text": "Für das neue Abonnement sind Trainingsdaten verfügbar. Willst du die Trainingsdaten jetzt herunterladen? Wir empfehlen dir dafür eine WLAN-Verbindung.", "alert.subscriptionChanged.title": "Neues Abonnement gewählt", "alert.trainingDataChanged.text": "Es ist ein neuer Trainingsplan verfügbar. Willst du den Trainingsplan jetzt herunterladen? Wir empfehlen dir dafür eine WLAN Verbindung.", "alert.trainingDataChanged.title": "Neuer Trainingsplan verfügbar", "alert.validSubscription.text": "Du besitzt bereits ein gültiges Abonnement. Um ein neues Abonnement abzuschließen, kündige bitte das vorhandene Abonnement. Informationen dazu findest du auf dieser Seite ganz unten.", "alert.validSubscription.title": "Gültiges Abonnement vorhanden", "app.initialize": "Die Aktivierung war erfolgreich. Die App wird gestartet.", "app.slogan": "Der erste digitale Personal Trainer direkt aus der Sportmedizin", "app.start": "App wird gestartet", "app.updating": "Applikationsdaten werden aktualisiert", "application.not.supported": "Applikation wird vom Backend nicht unterstützt.", "application.update.required": "Update der App erforderlich", "articleGroup-1-description": "", "articleGroup-1-name": "Bezahl-Abo Standard", "articleGroup-2-description": "", "articleGroup-2-name": "Voucher Abonnements", "articleGroup-3-description": "", "articleGroup-3-name": "mySportsApp Einführungs-Abo", "articleGroup-4-description": "Test", "articleGroup-4-name": "Test Bezahl-Abo", "bluetooth.connect.subtitle": "Mit Bluetooth-Gerät verbinden?", "bluetooth.connect.title": "Gerät verbinden", "bluetooth.connecting": "Verbinde mit Gerät", "bluetooth.disconnect.subtitle": "Bluetooth-Gerät trennen?", "bluetooth.disconnect.title": "Gerät trennen", "bluetooth.disconnecting": "Gerät wird getrennt", "bluetooth.enable.failed.subtitle": "Möchtest du es nochmals versuchen?", "bluetooth.enable.failed.title": "Bluetooth konnte nicht gestartet werden", "button.acknowledgeHint": "Hinweis gelesen", "button.addTime": "3min", "button.alternatives": "Alternativen", "button.back": "Zurück", "button.bluetoothIsDisabled": "Bluetooth ist deaktiviert", "button.cancel": "Abbrechen", "button.cancelDownload": "Download abbrechen", "button.connect": "Verbinden", "button.countDownEnabled": "Countdown", "button.delete": "Löschen", "button.details": "Details", "button.deviceInfo": "Geräteinformation", "button.deviceSettings": "Geräteeinstellungen", "button.disconnect": "Trennen", "button.download": "Herunterladen", "button.enableBluetooth": "Bluetooth aktivieren", "button.enableTrainingBluetooth": "Pulsmesser verbinden", "button.enterToken": "Aktivierungsschlüssel eingeben", "button.enterVoucher": "Voucher eingeben", "button.existingAccount": "Ich habe bereits ein Konto", "button.geoTracingEnabled": "Positionsbestimmung", "button.go": "Los", "button.linkToActivityPage": "Zu den freien Trainingsaktivitäten", "button.next": "Weiter", "button.nextHint": "Nächster ", "button.no": "Nein", "button.notNow": "Jetzt nicht", "button.ok": "Ok", "button.pause": "Pause", "button.quit": "Beenden", "button.register": "Aktivieren", "button.registerNewAccount": "Neu registrieren", "button.requestToken": "Aktivierungsschlüssel anfordern", "button.resume": "Fortsetzen", "button.resumeTraining": "Training fortsetzen", "button.retry": "Wiederholen", "button.save": "Speichern", "button.send": "Senden", "button.skip": "Weiter", "button.skipTraining": "Überspringen", "button.start": "Starten", "button.startTraining": "Training starten", "button.stop": "Beenden", "button.stopTraining": "Training beenden", "button.voiceCoachEnabled": "Sprachtrainer", "button.yes": "Ja", "component.bluetoothStatus.bluetoothNotEnabled": "Bluetooth ist nicht aktiviert", "component.bluetoothStatus.connectedState": "Gerät verbinden", "component.bluetoothStatus.connectedState.errorMessage": "Das Gerät konnte nicht verbunden werden. Bitte überprüfe den Status des Gerätes.", "component.bluetoothStatus.connectedState.information": "Verbinde Gerät", "component.bluetoothStatus.connectedState.invalid": "Gerät nicht verbunden", "component.bluetoothStatus.connectedState.valid": "Gerät verbunden", "component.bluetoothStatus.device-no-heartrate": "Es wird kein Puls empfangen. Bitte prüfen Sie das Pulsmessgerät.", "component.bluetoothStatus.deviceNotConnected": "Gerät ist nicht verbunden", "component.bluetoothStatus.enableBluetooth": "Bluetooth aktivieren?", "component.bluetoothStatus.enabledState": "Bluetooth Status", "component.bluetoothStatus.enabledState.errorMessage": "Bluetooth konnte nicht aktiviert werden. Bitte manuell aktivieren.", "component.bluetoothStatus.enabledState.information": "Aktiviere Bluetooth", "component.bluetoothStatus.enabledState.invalid": "Bluetooth deaktiviert", "component.bluetoothStatus.enabledState.valid": "Bluetooth aktiviert", "component.bluetoothStatus.favoriteCheckState": "Bekannte Geräte werden überprüft", "component.bluetoothStatus.favoriteCheckState.errorMessage": "Das zuletzt genutzte Gerät wurde nicht gefunden. Bitte wähle eines der aufgelisteten Geräte.", "component.bluetoothStatus.favoriteCheckState.information": "Überprüfe das zuletzt genutzte Gerät", "component.bluetoothStatus.favoriteCheckState.invalid": "Bekannte Geräte ungültig", "component.bluetoothStatus.favoriteCheckState.valid": "Bekannte Geräte überprüft", "component.bluetoothStatus.noDevice": "Kein Gerät verbunden", "component.bluetoothStatus.receivingState": "Pulsmessung", "component.bluetoothStatus.receivingState.errorMessage": "Es konnte kein Puls übertragen werden. Bitte überprüfe den Sitz des Geräts.", "component.bluetoothStatus.receivingState.information": "Warte auf Pulsmessung", "component.bluetoothStatus.receivingState.invalid": "Es konnte kein Puls empfangen werden", "component.bluetoothStatus.receivingState.valid": "Puls wird empfangen", "component.bluetoothStatus.recievingDataError": "Gerät sendet keine Daten. Bitte Bluetooth-Gerät prüfen.", "component.bluetoothStatus.scanState": "Nach Geräten suchen", "component.bluetoothStatus.scanState.errorMessage": "Das zuletzt genutzte Gerät wurde nicht gefunden. Bitte wähle eines der aufgelisteten Geräte.", "component.bluetoothStatus.scanState.information": "Suche nach zuletzt genutztem Bluetooth-Gerät", "component.bluetoothStatus.scanState.invalid": "Gerät nicht gefunden", "component.bluetoothStatus.scanState.valid": "Geräte gefunden", "component.bluetoothStatus.switchToPreferences": "Zu den Geräteeinstellungen wechseln?", "component.phaseInfo.hideOld": "Nächste Trainingsphasen anzeigen", "component.phaseInfo.showOld": "Abgeschlossene Trainingsphasen anzeigen", "component.photo.delete.subTitle": "Willst du das Bild wirklich löschen?", "component.photo.delete.title": "Bild löschen?", "component.planNextDays.noTrainingplanAvailable": "Kein Trainingsplan vorhanden", "component.planNextDays.noTrainingplanSubtext": "Für dich ist noch kein persönlicher Trainingsplan vorhanden. Im Moment stehen dir daher nur freie Trainingsaktivitäten zur Verfügung.", "component.planNextDays.weekOverview": "Wochenübersicht", "component.planToday.today": "Heute", "component.restoreTraining.title": "Unterbrochenes Training fortsetzen", "component.resumeTraining.title": "Laufendes Training", "component.statisticsOverview.activities": "Aktivitäten", "component.statisticsOverview.done": "Absolviert", "component.statisticsOverview.todo": "Ausstehend", "component.trainingCard.duration": "Dauer:", "component.trainingPhaseInfo.hideOld": "Vergangene Phasen verbergen", "component.trainingPhaseInfo.max": "max:", "component.trainingPhaseInfo.min": "min:", "component.trainingPhaseInfo.noPulseZones": "Keine Herzfrequenz für diese Trainingsphase festgelegt.", "component.trainingPhaseInfo.showOld": "Vergangene Phasen anzeigen", "component.trainingPhaseInfo.target": "Ziel:", "component.trainingPhaseInfo.to": "bis", "component.trainingSessionStatistics.averagePace": "Ø Tempo", "component.trainingSessionStatistics.averageSpeed": "Ø Geschwindigkeit", "component.trainingSessionStatistics.bruttoDuration": "Gesamtdauer", "component.trainingSessionStatistics.distance": "Entfernung", "component.trainingSessionStatistics.downHill": "Höhenverlust", "component.trainingSessionStatistics.duration": "Dauer", "component.trainingSessionStatistics.heartbeat": "Ø Herzfrequenz", "component.trainingSessionStatistics.heartbeatMax": "Maximal Herzfrequenz", "component.trainingSessionStatistics.kcal": "Kalorienverbrauch", "component.trainingSessionStatistics.maxSpeed": "Maximal Geschwindigkeit", "component.trainingSessionStatistics.nettoDuration": "Dauer", "component.trainingSessionStatistics.upHill": "Höhengewinn", "component.videoPlayer.detail": "Erklärvideo", "component.videoPlayer.download": "Video herunterladen", "component.videoPlayer.fullscreen": "Vollbild", "component.videoPlayer.normal": "Übungsvideo", "component.videoPlayer.pause": "Pause", "component.videoPlayer.play": "Abspielen", "component.videoPlayer.retry-download": "Video laden", "connection.2g": "2G", "connection.3g": "3G", "connection.4g": "4G", "connection.cellular": "Zelle", "connection.ethernet": "ETHERNET", "connection.locationDisabled": "Die Standortbestimmung ist deaktiviert. Bitte ändere dies in den Einstellungen deines Telefons.", "connection.none": "keine Verbindung", "connection.unknown": "Unbekannt", "connection.wifi": "WLAN", "customer-fitness-level-1-4-25-description": "", "customer-fitness-level-1-4-25-name": "Beginner", "customer-fitness-level-1-4-26-description": "", "customer-fitness-level-1-4-26-name": "Durchstarter", "customer-fitness-level-1-4-27-description": "", "customer-fitness-level-1-4-27-name": "Sportler", "customer-fitness-level-1-4-28-description": "", "customer-fitness-level-1-4-28-name": "Athlet", "customer-fitness-level-1-4-29-description": "", "customer-fitness-level-1-4-29-name": "Profi", "customer-fitness-level-1-4-30-description": "", "customer-fitness-level-1-4-30-name": "Elite", "customer-fitness-level-1-5-19-description": "", "customer-fitness-level-1-5-19-name": "Beginner", "customer-fitness-level-1-5-20-description": "", "customer-fitness-level-1-5-20-name": "Durchstarter", "customer-fitness-level-1-5-21-description": "", "customer-fitness-level-1-5-21-name": "Sportler", "customer-fitness-level-1-5-22-description": "", "customer-fitness-level-1-5-22-name": "Athlet", "customer-fitness-level-1-5-23-description": "", "customer-fitness-level-1-5-23-name": "Profi", "customer-fitness-level-1-5-24-description": "", "customer-fitness-level-1-5-24-name": "Elite", "customer-fitness-level-1-6-31-description": "", "customer-fitness-level-1-6-31-name": "Beginner", "customer-fitness-level-1-6-32-description": "", "customer-fitness-level-1-6-32-name": "Durchstarter", "customer-fitness-level-1-6-33-description": "", "customer-fitness-level-1-6-33-name": "Sportler", "customer-fitness-level-1-6-34-description": "", "customer-fitness-level-1-6-34-name": "Athlet", "customer-fitness-level-1-6-35-description": "", "customer-fitness-level-1-6-35-name": "Profi", "customer-fitness-level-1-6-36-description": "", "customer-fitness-level-1-6-36-name": "Elite", "customer-fitness-level-2-1-1-description": "", "customer-fitness-level-2-1-1-name": "Beginner", "customer-fitness-level-2-1-2-description": "", "customer-fitness-level-2-1-2-name": "Durchstarter", "customer-fitness-level-2-1-3-description": "", "customer-fitness-level-2-1-3-name": "Sportler", "customer-fitness-level-2-1-4-description": "", "customer-fitness-level-2-1-4-name": "Athlet", "customer-fitness-level-2-1-5-description": "", "customer-fitness-level-2-1-5-name": "Profi", "customer-fitness-level-2-1-6-description": "", "customer-fitness-level-2-1-6-name": "Elite", "customer-fitness-level-2-2-13-description": "", "customer-fitness-level-2-2-13-name": "Beginner", "customer-fitness-level-2-2-14-description": "", "customer-fitness-level-2-2-14-name": "Durchstarter", "customer-fitness-level-2-2-15-description": "", "customer-fitness-level-2-2-15-name": "Sportler", "customer-fitness-level-2-2-16-description": "", "customer-fitness-level-2-2-16-name": "Athlet", "customer-fitness-level-2-2-17-description": "", "customer-fitness-level-2-2-17-name": "Profi", "customer-fitness-level-2-2-18-description": "", "customer-fitness-level-2-2-18-name": "Elite", "customer-fitness-level-2-3-10-description": "", "customer-fitness-level-2-3-10-name": "Athlet", "customer-fitness-level-2-3-11-description": "", "customer-fitness-level-2-3-11-name": "Profi", "customer-fitness-level-2-3-12-description": "", "customer-fitness-level-2-3-12-name": "Elite", "customer-fitness-level-2-3-7-description": "", "customer-fitness-level-2-3-7-name": "Beginner", "customer-fitness-level-2-3-8-description": "", "customer-fitness-level-2-3-8-name": "Durchstarter", "customer-fitness-level-2-3-9-description": "", "customer-fitness-level-2-3-9-name": "Sportler", "customerTrainingGoal.increaseModerately": "Stabilisieren", "customerTrainingGoal.increaseSignificantly": "Deutlich steigern", "customerTrainingGoal.increaseStrongly": "Stark steigern", "de.avetana.alarm.iem.caretower.AlarmWeeklyCaretowerAOKPatient6_week_report": "6-wöchiger Zweitmeinungsbericht", "description": "Deutscher Text", "duration": "Dauer", "error.anonymous.customer.disallowed": "Anonymer Login ist nicht erlaubt", "error.app.store.not.supported": "Appstore wird nicht unterstützt", "error.application.not.covered.by.license": "Applikation in Lizenz nicht enthalten", "error.application.not.supported": "Applikation wird nicht unterstützt", "error.application.update.required": "Update erforderlich", "error.couchdb.disallowed.uri": "Datenbank URL nicht erlaubt", "error.couchdb.error": "Datenbankfehler", "error.customer.account.exists": "Benutzer existiert bereits", "error.customer.account.not.found": "Benutzer nicht gefunden", "error.download.failed": "Fehler beim Dateidownload", "error.download.network.none": "Keine Internetverbindung", "error.download.timeout": "Der Download dauert sehr lange. Bitte überprüfe deine Internetverbindung und versuche es dann erneut.", "error.download.wifi.not.enabled": "WLAN nicht eingeschaltet", "error.download.wifi.notEnabled.text": "Willst du das Video dennoch herunterladen?", "error.download.wifi.notEnabled.title": "WLAN nicht eingeschaltet", "error.email.address.not.found": "E-Mail-Adresse nicht gefunden", "error.installation.already.exists": "Installation existiert bereits", "error.installation.login.error": "Login Fehler bei der Installation", "error.installation.login.expired": "Installation abgelaufen", "error.installation.not.found": "Installation nicht gefunden", "error.invalid-pulse-settings.subtitle": "Es wurden keine Angaben zu Ruhepuls und Maximalpuls gemacht. Ruhepuls und Maximalpuls jetzt angeben?", "error.invalid-pulse-settings.title": "Keine Pulsangaben", "error.location.denied.text": "Positionsbestimmung nicht erlaubt. Möchtest du die App-Einstellungen aufrufen?", "error.location.denied.title": "Positionsbestimmung", "error.location.disabled.text": "Positionsbestimmung deaktiviert. Möchtest du die Einstellungen aufrufen?", "error.location.disabled.title": "Positionsbestimmung", "error.login.error": "Fehler beim Einloggen", "error.login.error.account.disabled": "Benutzer deaktiviert", "error.login.error.account.locked": "Benutzer gesperrt", "error.login.error.invalid.user.or.bad.credentials": "Ungültiger Benutzer", "error.modelDownload.failed": "Trainingsdaten konnten nicht erfolgreich geladen werden", "error.no.free.subscription.available": "Kein kostenloses Abonnement vorhanden", "error.pulseSettings.invalid": "Ruhepuls muss kleiner als der Maximalpuls sein.", "error.pulseSettings.max.invalid": "Maximalpuls muss zwischen 30 und 220 liegen.", "error.pulseSettings.max.nan": "Maximalpuls muss eine Zahl sein", "error.pulseSettings.rest.invalid": "Ruhepuls muss zwischen 30 und 220 liegen.", "error.pulseSettings.rest.nan": "Ruhepuls muss eine Zahl sein", "error.pulseSettings.title": "Ungültige Pulsangabe", "error.purchase.receipt.invalid": "Quittung ungültig", "error.purchaseFailed.text": "Der Kauf konnte nicht erfolgreich abgeschlossen werden.", "error.purchaseFailed.title": "Kauf nicht erfolgreich", "error.registration.token.invalid": "Aktivierungsschlüssel ungültig", "error.sent.failed.text": "Die Datenübertragung ist fehlgeschlagen", "error.sent.failed.title": "Fehlgeschlagen", "error.sent.success.text": "Die Daten wurden erfolgreich versendet", "error.sent.success.title": "Erfolgreich verschickt", "error.subscription.missing.or.expired": "Abonnement fehlt oder ist abgelaufen", "error.title": "Fehler", "error.trainingdata.calculate.failed.text": "Die Berechnung der Trainingsdaten ist fehlgeschlagen.", "error.trainingdata.calculate.failed.title": "Fehlgeschlagen", "error.user.account.locked": "Benutzer gesperrt", "error.user.account.not.found": "Benutzer nicht gefunden", "error.validation.error.invalid.arguments": "Ungültige Eingabe", "error.validation.error.invalid.email": "Ungültige E-Mail-Adresse", "error.voucher.invalid": "Voucher ungültig", "feedback.body.level.level1": "viel zu schwer", "feedback.body.level.level2": "zu schwer", "feedback.body.level.level3": "genau richtig", "feedback.body.level.level4": "zu leicht", "feedback.body.level.level5": "viel zu leicht", "feedback.body.level.title": "Wie war für dich dieses Training?", "feedback.cardio.level.level1": "viel zu lang", "feedback.cardio.level.level2": "zu lang", "feedback.cardio.level.level3": "genau richtig", "feedback.cardio.level.level4": "zu kurz", "feedback.cardio.level.level5": "viel zu kurz", "feedback.cardio.level.title": "Wie war für dich die Dauer des Trainings?", "feedback.cardio.pulse.level1": "viel zu hoch", "feedback.cardio.pulse.level2": "zu hoch", "feedback.cardio.pulse.level3": "etwas zu hoch", "feedback.cardio.pulse.level4": "genau richtig", "feedback.cardio.pulse.level5": "etwas zu niedrig", "feedback.cardio.pulse.level6": "zu niedrig", "feedback.cardio.pulse.level7": "viel zu niedrig", "feedback.cardio.pulse.title": "Wie war für dich die Intensität des Trainings?", "hint.body.text": "Workouts haben in der Regel Namen von Austragungsorten der Sommerolympiade. Idealerwiese absolvierst du Workouts mit gleichem Städtenamen direkt hintereinander. \u003cbr/\u003eHast du wenig Zeit kannst du die Workouts aber auch splitten und zu unterschiedlichen Zeitpunkten absolvieren. \u003cbr/\u003e\u003cbr/\u003eDu hast immer die Wahl zwischen Workouts mit eigenem Körpergewicht und Alltagsgegenständen sowie Workouts mit Gymnastikband und Schlingentrainer. \u003cbr/\u003e\u003cbr/\u003eTrainierst du nur mit Körpergewicht, liegt der Schwerpunkt eher auf der Kraftausdauer. Falls du den Schwerpunkt auf Muskelaufbau legen willst, ist ein Training mit Geräten, in unserem Fall Schlingentrainer und Gymnastikband, effektiver.", "hint.body.title": "Kraft Training", "hint.cardio.text": "Die Laufeinheiten kannst du auch immer auf dem Laufband, Crosstrainer oder Stepper absolvieren, da hier gleiche Pulsbereiche und Umfänge gelten. \u003cbr/\u003e\u003cbr/\u003eFalls du als Alternative zum Laufen dein Training lieber auf dem Rad (auch Ergometer) absolvieren möchtest, findest du dazu unten die entsprechenden Trainings.", "hint.cardio.title": "Ausdauer Training", "hint.publicTraining.text": "Diese Trainings können immer und jederzeit ausgeführt werden - je nach Lust und Laune.", "hint.publicTraining.title": "Freies Training", "hint.training.1.text": "Wir empfehlen dir Ausdauer und Krafttraining an unterschiedlichen Tagen zu absolvieren. \u003cbr/\u003eWenn es geht, mache zwischen zwei Kraft- oder Ausdauereinheiten jeweils einen Ruhetag oder lass z. B. auf einen Krafttrainingstag einen Tag mit Ausdauertraining folgen. \u003cbr/\u003eUm dein Training zu optimieren und dein Verletzungsrisiko zu senken, stelle sicher, dich VOR jedem Training aufzuwärmen (Mobilisation) und DANACH zu dehnen (Stretching).", "hint.training.1.title": "Allgemeiner Trainingshinweis", "hint.training.2.text": "Betrachte jede Übung mindestens einmal im Modus „Erklärungsvideo“ und beachte alle Hinweise zur Körperhaltung sowie zu den Anfangs- und Endpunkten. \u003cbr/\u003eEine korrekte Übungsausführung ist nicht nur effektiver, sondern auch wichtig, um Verletzungen oder langfristige Schäden zu vermeiden.", "hint.training.2.title": "Übungsausführung bei den Workouts", "hint.training.3.text": "Halte Dich idealerweise an den Rhythmus im Übungsvideo. \u003cbr/\u003eNur eine ruhige und korrekte Übungsausführung führt langfristig zum Erfolg. \u003cbr/\u003eZu schnelles Trainieren führt beim Kraftsport zu Ausführungsfehlern und damit gefährdest du deine Gesundheit.", "hint.training.3.title": "Übungstempo (Workouts)", "hint.training.4.text": "Beim Dauerlauf bzw. Grundlagenausdauertraining solltest du noch normal sprechen können. \u003cbr/\u003eIst das bei dem vorgegebenen Pulsbereich nicht der Fall, bist du zu schnell. \u003cbr/\u003eStrengt dich das Training so wenig an, dass du die ganze Zeit „plaudern“ könntest, bist du zu langsam. \u003cbr/\u003eSteuere deine Trainingsintensität durch dein Feedback nach dem Training. ", "hint.training.4.title": "Grundlagenausdauer / Dauerlauf", "hint.training.5.text": "Trainierst du über einen längeren Zeitraum von mehreren Wochen, raten wir Dir in jedem Fall zwischen Körpergewichts- und Gerätetraining abzuwechseln. \u003cbr/\u003eDas Trainieren mit Geräten ist aufwendiger, aber für den Muskelaufbau effektiver. \u003cbr/\u003eHast du deine Geräte mal nicht verfügbar, solltest du aber in jedem Fall die entsprechende Olympiastadt im Körpergewichtstraining absolvieren.", "hint.training.5.title": "Körpergewichtsworkout versus Übungen mit Geräten", "info.activeTraining.text": "Es ist bereits ein Training aktiv. Daher kann kein zweites Training gestartet werden. Willst du das laufende Training beenden?", "info.activeTraining.title": "Training aktiv", "info.backupTraining.text": "Ein nicht abgeschlossenes Training wurde gefunden. Willst du das Training fortsetzen?", "info.backupTraining.title": "Nicht abgeschlossenes Training", "info.optionalTraining.duration": "Das Training dauert etwa", "info.optionalTraining.start": "Möchtest du mit diesem Training starten?", "info.trainingdata.adjustBodyTrainingsWeek.neg.1.text": "Dein Trainingsplan wird um eine Sublevel zurückgesetzt und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustBodyTrainingsWeek.neg.1.title": "Trainingsdauer", "info.trainingdata.adjustBodyTrainingsWeek.neg.3.text": "Dein Trainingsplan wird um drei Sublevel zurückgesetzt und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustBodyTrainingsWeek.neg.3.title": "Trainingsdauer", "info.trainingdata.adjustBodyTrainingsWeek.pos.1.text": "Dein Trainingsplan wird um ein Sublevel vorgezogen und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustBodyTrainingsWeek.pos.1.title": "Trainingsdauer", "info.trainingdata.adjustBodyTrainingsWeek.pos.3.text": "Dein Trainingsplan wird um drei Sublevel vorgezogen und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustBodyTrainingsWeek.pos.3.title": "Trainingsdauer", "info.trainingdata.adjustCardioIntensity.neg.text": "Deine Zielherzfrequenz wird um {{pulse}} Schläge/min. reduziert.", "info.trainingdata.adjustCardioIntensity.neg.title": "Trainingsintensität", "info.trainingdata.adjustCardioIntensity.pos.text": "Deine Zielherzfrequenz wird um {{pulse}} Schläge/min. erhöht.", "info.trainingdata.adjustCardioIntensity.pos.title": "Trainingsintensität", "info.trainingdata.adjustCardioTrainingsWeek.neg.1.text": "Dein Trainingsplan wird um ein Sublevel zurückgesetzt und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustCardioTrainingsWeek.neg.1.title": "Trainingsdauer", "info.trainingdata.adjustCardioTrainingsWeek.neg.3.text": "Dein Trainingsplan wird um drei Sublevel zurückgesetzt und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustCardioTrainingsWeek.neg.3.title": "Trainingsdauer", "info.trainingdata.adjustCardioTrainingsWeek.pos.1.text": "Dein Trainingsplan wird um ein Sublevel vorgezogen und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustCardioTrainingsWeek.pos.1.title": "Trainingsdauer", "info.trainingdata.adjustCardioTrainingsWeek.pos.3.text": "Dein Trainingsplan wird um drei Sublevel vorgezogen und beginnt mit einem neuen 7 Tages Zyklus ab heute.", "info.trainingdata.adjustCardioTrainingsWeek.pos.3.title": "Trainingsdauer", "language.de": "Deutsch", "language.en": "Englisch", "language.it": "Italienisch", "language.locale": "de", "login.error": "Fehler", "lost.profile.wizard.restart.title": "Trainingsdaten anpassen", "menu.activity": "Aktivität", "menu.bodyweight": "Funktionelles Training mit Körpergewicht", "menu.cardio": "Ausdauer", "menu.dev": "Fehlerbehandlung", "menu.deviceOverview": "Geräte Einstellungen", "menu.devices": "Geräte", "menu.extras": "Extras", "menu.fitnessLevel": "Fitnesslevel", "menu.healthCheck": "Gesundheitscheck", "menu.history": "Verlauf", "menu.introduction": "Einführung", "menu.introduction-videos": "Einführungsvideos", "menu.media": "Trainingsvideos", "menu.personalProfileData": "Persönlich", "menu.plan": "Trainingsplan", "menu.preferences": "Einstellungen", "menu.profile": "Profil", "menu.pulseSettings": "Puls Einstellungen", "menu.quick-view": "Übersicht", "menu.settings": "Einstellungen", "menu.start": "Start", "menu.strength": "Kraft", "menu.subscription": "Fitnessplan", "menu.support": "Support", "menu.training": "Training", "menu.training-regeneration": "Training und Regeneration", "menu.trainingHints": "Hinweise / Erklärungen", "menu.trainingHintsText": "Training", "menu.trainingProfileData": "Training", "menu.yourFitnessPlans": "Deine Fitnesspläne", "metrics.distance": "Distanz", "metrics.heartrate": "Herzfrequenz", "metrics.kcal": "Kalorien", "metrics.km.end": "Letzter km", "metrics.lap.end": "Letzte Runde", "metrics.speed": "Geschwindigkeit", "modal.checkHeartAge.actionButtonText": "Schließen", "modal.checkHeartAge.modalHeadline": "Neues HerzTicket verfügbar", "modal.checkHeartAge.textParagraph_1": "Ihr neues HerzTicket ist freigeschaltet und kann nun verwendet werden.", "modal.checkHeartAge.textParagraph_2": "Sport-Coach nutzen – Vorteile genießen!", "modal.checkHeartAge.textParagraph_3": "", "modal.getTheCoach.actionButtonText": "Hier gehts zum Sportmedizin-Coach", "modal.getTheCoach.modalHeadline": "Hol dir den Coach direkt aus der Sportmedizin", "modal.getTheCoach.textParagraph_1": "Dein individueller Trainingsplan für Ausdauer und Kraft.", "modal.getTheCoach.textParagraph_2": "Zugang zu über 40 verschiedenen Workouts mit über 200 verschiedenen Übungen", "modal.getTheCoach.textParagraph_3": "Von Sportmedizinern und Sportwissenschaftlern der TU München entwickelt.", "mysportsapp_intro_offer_12m-description": "Einführungspaket", "mysportsapp_intro_offer_12m-name": "12 Monate", "mysportsapp_intro_offer_1m-description": "Einführungspaket", "mysportsapp_intro_offer_1m-name": "1 Monat", "mysportsapp_intro_offer_3m-description": "Einführungspaket", "mysportsapp_intro_offer_3m-name": "3 Monate", "mysportsapp_standard_12m-description": "Ausdauer- und Kraftraining (Workouts)", "mysportsapp_standard_12m-name": "12 Monate", "mysportsapp_standard_12m_2018_1-description": "Preisänderung mit Version 1.4", "mysportsapp_standard_12m_2018_1-name": "12 Monate", "mysportsapp_standard_1m-description": "Ausdauer- und Kraftraining (Workouts)", "mysportsapp_standard_1m-name": "1 Monat", "mysportsapp_standard_1m_2018_1-description": "Preisänderung mit Version 1.4", "mysportsapp_standard_1m_2018_1-name": "1 Monat ", "mysportsapp_standard_3m-description": "Ausdauer- und Kraftraining (Workouts)", "mysportsapp_standard_3m-name": "3 Monate", "mysportsapp_standard_3m_2018_1-description": "Preisänderung mit Version 1.4", "mysportsapp_standard_3m_2018_1-name": "3 Monate", "mysportsapp_standard_6m-description": "Ausdauer- und Kraftraining (Workouts)", "mysportsapp_standard_6m-name": "6 Monate", "mysportsapp_standard_6m_2018_1-description": "Preisänderung mit Version 1.4", "mysportsapp_standard_6m_2018_1-name": "6 Monate", "mysportsapp_store_free-description": "", "mysportsapp_store_free-name": "Frei", "mysportsapp_voucher_12m-description": "Jahresabo", "mysportsapp_voucher_12m-name": "12 Monate", "mysportsapp_voucher_1m-description": "Monatsabo", "mysportsapp_voucher_1m-name": "1 Monat", "mysportsapp_voucher_3m-description": "Abonnement für 3 Monate", "mysportsapp_voucher_3m-name": "3 Monate", "mysportsapp_voucher_6m-description": "Abonnement für 6 Monate", "mysportsapp_voucher_6m-name": "6 Monate", "notification.locationInUse.text": "Positionsbestimmung eingeschaltet", "notification.locationInUse.title": "myHeartHealth Training", "page.activity.availablePublicTrainings": "Allgemeine Trainings", "page.activity.availableTrainings": "Verfügbare Trainings", "page.additionalMenu.announcementFrequency": "Häufigkeit der Ansagen", "page.additionalMenu.announcements": "Ansagen", "page.additionalMenu.interval": "Intervall", "page.additionalMenu.promoText": "Hole dir dein Abo jetzt!", "page.additionalMenu.recordingInterval": "Aufzeichnungsintervall", "page.adjustTrainingsPlan.enduranceTitle": "Ich möchte meine Ausdauer", "page.adjustTrainingsPlan.incClear": "Deutlich steigern", "page.adjustTrainingsPlan.incMod": "Stabilisieren", "page.adjustTrainingsPlan.incStrong": "Stark steigern", "page.adjustTrainingsPlan.increase": "Steigern", "page.adjustTrainingsPlan.strengthTitle": "Ich möchte meine Kraft", "page.adjustTrainingsPlan.target": "Trainingsziel: ", "page.adjustTrainingsPlan.timePerWeek": "Die geplante Trainingszeit pro Woche beträgt insgesamt zwischen {{minDuration}} Minuten und {{maxDuration}} Minuten.", "page.adjustTrainingsPlan.to": "bis", "page.adjustTrainingsPlan.trainingsPerWeek": "Trainingseinheiten pro Woche", "page.appSettings.activateOption": "Bitte aktiviere die Option {{value}}", "page.appSettings.activateOptionInSettings": "Bitte aktiviere die Option {{value}} in den Einstellungen", "page.appSettings.appVersion": "Version", "page.appSettings.automaticPauseDetectionEnabled": "Training aut. pausieren", "page.appSettings.autoplayVideosWifi": "Videos nur im WLAN automatisch starten", "page.appSettings.clearCache": "Gespeicherte Dateien löschen", "page.appSettings.coach.aggressive": "Sehr genau", "page.appSettings.coach.balanced": "Ausgeglichen", "page.appSettings.coach.low": "Entspannt", "page.appSettings.coach.title": "Sprachtrainer", "page.appSettings.countDownEnabled": "Countdown", "page.appSettings.dataCache": "Gespeicherte Dateien", "page.appSettings.debugMode": "Fehlerprotokollierung", "page.appSettings.debugModeEnabled": "Debugmodus", "page.appSettings.destroyErrorLogs": "Gespeicherte Fehler löschen", "page.appSettings.devModeEnabled": "Entwicklungsmodus", "page.appSettings.downloadVideosWifi": "Videos nur im WLAN herunterladen", "page.appSettings.exportGeoData": "Geolokalisierung Rohdaten exportieren", "page.appSettings.exportRawData": "Trainingsrohdaten exportieren", "page.appSettings.files": "Dateien", "page.appSettings.geoTracingEnabled": "Positionsdaten aufzeichnen", "page.appSettings.geolocation.aggressive": "Sehr genau", "page.appSettings.geolocation.balanced": "Ausgeglichen", "page.appSettings.geolocation.lowPower": "Energiesparend", "page.appSettings.geolocation.manual": "Manuell", "page.appSettings.geolocationDebug": "Geolokalisierung Debug-modus", "page.appSettings.heartRateDeviceList": "Zugeordnete Herzfrequenzsensoren", "page.appSettings.kmVoiceCoachEnabled": "Kilometerinformation", "page.appSettings.language": "Sprache", "page.appSettings.lapDistance": "Rundendistanz in Meter", "page.appSettings.lapDistanceEnabled": "Rundendistanz erfassen", "page.appSettings.lapVoiceCoachEnabled": "Rundeninformation", "page.appSettings.locationOptions.activityType": "Aktivitäts Typ", "page.appSettings.locationOptions.aggreagationTime": "Aggregationszeit", "page.appSettings.locationOptions.analyze": "Analysiere", "page.appSettings.locationOptions.automaticPauseDetectionEnabled": "Training aut. pausieren", "page.appSettings.locationOptions.bestAccuracy": "Höchstmögliche Genauigkeit ", "page.appSettings.locationOptions.desiredAccuracy": "Genauigkeit (0, 10, 100, 1000)", "page.appSettings.locationOptions.disableElasticity": "Elastizität deaktivieren", "page.appSettings.locationOptions.disableMotionActivityUpdates": "Deaktivieren von Bewegungsaktivitätsaktualisierungen", "page.appSettings.locationOptions.disableStopDetection": "Stopperkennung deaktivieren", "page.appSettings.locationOptions.fastestLocationUpdateInterval": "Schnellstes Lokalisierungs-update-Intervall (ms)", "page.appSettings.locationOptions.locationUpdateInterval": "Lokalisations-Update-Intervall (ms)", "page.appSettings.locationOptions.minAccuracy": "Min. Genauigkeit", "page.appSettings.locationOptions.pausesLocationUpdatesAutomatically": "Standortaktualisierung automatisch anhalten", "page.appSettings.locationOptions.stationaryRadius": "Stationärer Radius", "page.appSettings.locationOptions.stopAfterElapsedMinutes": "Nach x Minuten stoppen", "page.appSettings.locationOptions.title": "Positionseinstellungen (Entwickler)", "page.appSettings.locationOptions.unglaublicheGeschwindigkeit": "Max. Geschwindigkeit", "page.appSettings.locationOptions.useSignificantChangesOnly": "useSignificantChangesOnly", "page.appSettings.openPrivacyPolicyTermsOfUse": "Nutzungsbedingungen und Datenschutzerklärung", "page.appSettings.optionActivated": "{{value}} aktiviert", "page.appSettings.optionDeactivated": "{{value}} deaktiviert", "page.appSettings.realm": "Plattform", "page.appSettings.reloadMySportModel": "Datenmodell neu laden", "page.appSettings.sendErrors": "Fehler an Entwickler senden", "page.appSettings.showHintsOnStartup": "Beim Start Hinweise anzeigen", "page.appSettings.title.debug": "Debug", "page.appSettings.title.geolocation": "Positionsbestimmung", "page.appSettings.title.training": "Training", "page.appSettings.validUntil": "Abonnement gültig bis", "page.appSettings.voiceCoachEnabled": "Sprach-Coach", "page.cardioWizard.title": "Ausdauereinstellungen", "page.catalog.noSubscription": "Der Übungskatalog ist nur mit einem gültigen Abonnement verfügbar", "page.chooseTrainingsPlan.freeTraining": "Freies Training", "page.chooseTrainingsPlan.freeTrainingCardtext": "Einfach nur trainieren ...", "page.chooseTrainingsPlan.or": "oder", "page.chooseTrainingsPlan.setupTraining": "Trainingsplan einrichten", "page.chooseTrainingsPlan.setupTrainingCardtext": "Richte deinen Trainingsplan ein. Definiere deine Trainingsziele ...", "page.chooseTrainingsPlan.start": "Start", "page.deviceSettings": "Geräteeinstellungen", "page.deviceSettings.additionalInfo": "Weitere Informationen", "page.deviceSettings.autoConnect": "Automatisch verbinden", "page.deviceSettings.batteryLevel": "Batteriestatus", "page.deviceSettings.bluetoothname": "Bluetooth-Gerätename", "page.deviceSettings.bodySensorLocation": "Sensortyp", "page.deviceSettings.deviceID": "Geräte-ID", "page.deviceSettings.deviceName": "Gerätename", "page.deviceSettings.firmwareRevision": "Firmware-Revision", "page.deviceSettings.hardwareRevision": "Hardware-Revision", "page.deviceSettings.manufacturerName": "Herstellername", "page.deviceSettings.modelNumber": "Modellnummer", "page.deviceSettings.serialNumber": "Seriennummer", "page.deviceSettings.settings": "Einstellungen", "page.deviceSettings.softwareRevision": "Software-Revision", "page.devices.addDevice": "Gerät hinzufügen", "page.devices.availableDevices": "Verfügbare Geräte", "page.devices.connected": "Verbunden", "page.devices.devices": "Geräte", "page.devices.favoriteDevices": "Favorisierte Geräte", "page.devices.savedDevices": "Gespeicherte Geräte", "page.devices.scanning": "Suche Geräte", "page.devices.startScan": "Nach Geräten suchen", "page.enterTokenPage.descriptionText": "Gib hier den Aktivierungsschlüssel ein.", "page.enterTokenPage.title": "Vorhandenen Aktivierungsschlüssel eingeben", "page.enterTokenPage.token": "Aktivierungsschlüssel", "page.enterVoucherPage.descriptionText": "Gib hier den Voucher-Code ein den du erhalten hast.", "page.enterVoucherPage.title": "Voucher eingeben", "page.enterVoucherPage.voucher": "Voucher-Code", "page.feedback.title": "Trainingsbewertung", "page.feelingModal.title": "Wohlbefinden", "page.healthinfo.title": "Gesundheitscheck", "page.history.noTrainings": "Noch keine Trainings vorhanden", "page.history.trainingsweek": "Trainingswoche", "page.levelIntro.average": "durchschnittlich", "page.levelIntro.body.buttonText": "Zur Ausdauer", "page.levelIntro.body.defaultLevels.1": "Beginner", "page.levelIntro.body.defaultLevels.2": "Durchstarter", "page.levelIntro.body.defaultLevels.3": "Sportler", "page.levelIntro.body.defaultLevels.4": "Athlet", "page.levelIntro.body.defaultLevels.5": "Profi", "page.levelIntro.body.defaultLevels.6": "Elite", "page.levelIntro.body.explanation.p1": "Integriere Mobilisation (davor) und Stretching (danach) immer in dein Training. Es macht dein Training noch effektiver und beugt Verletzungen vor.", "page.levelIntro.body.explanation.p2": "Alternativ zu freien Workouts nur mit Körpergewicht werden auch Workouts mit Gymnastikband und Schlingentrainer angeboten.", "page.levelIntro.body.explanation.p3": "Deine Workouts sind nach Austragungsorten der olympischen Sommerspiele benannt. Sind die Workouts in mehrere Teile (meist I und II) unterteilt, solltest du sie idealerweise hintereinander absolvieren. Hast du wenig Zeit, kannst du die Workouts auch getrennt voneinander durchführen.", "page.levelIntro.body.explanation.title": "So funktioniert dein Training:", "page.levelIntro.body.preconditions.1.p1": "Du bist Neuling im Training!", "page.levelIntro.body.preconditions.1.p2": "Wir führen dich Schritt für Schritt in die Kraftübungen ein.", "page.levelIntro.body.preconditions.1.title": "Level 1", "page.levelIntro.body.preconditions.2.p1": "Du hast gute Voraussetzung mit gezieltem Krafttraining zu beginnen, daher könen wir dich systematisch aufbauen.", "page.levelIntro.body.preconditions.2.p2": "", "page.levelIntro.body.preconditions.2.title": "Level 2", "page.levelIntro.body.preconditions.3.p1": "Du hast eine gute Grundlage im Kraftbereich, die wir nun gezielt ausbauen.", "page.levelIntro.body.preconditions.3.p2": "", "page.levelIntro.body.preconditions.3.title": "Level 3", "page.levelIntro.body.preconditions.4.p1": "Du bist erfahrener Kraftsportler und trainierst auch aktuell regelmäßig im Kraftbereich, so dass wir dich effektiv auf eine neues Leistungs-Level führen können.", "page.levelIntro.body.preconditions.4.p2": "", "page.levelIntro.body.preconditions.4.title": "Level 4", "page.levelIntro.body.preconditions.5.p1": "Du bist erfahrener Kraftsportler und trainierst mindestens zweimal die Woche im Kraftbereich.", "page.levelIntro.body.preconditions.5.p2": "Unsere Workouts dienen Dir als sinnvolle Abwechslung und/oder Ergänzung zum bisherigen Training.", "page.levelIntro.body.preconditions.5.title": "Level 5", "page.levelIntro.body.preconditions.6.p1": "Du bist im Kraftbereich auf dem höchsten Fitnesslevel und kannst die anspruchsvollsten Übungen korrekt ausführen. ", "page.levelIntro.body.preconditions.6.p2": "Unsere Workouts dienen dir als sinnvolle Abwechslung und Ergänzung zum bisherigen Training.", "page.levelIntro.body.preconditions.6.title": "Level 6", "page.levelIntro.body.preconditions.title": "Voraussetzung:", "page.levelIntro.body.title": "Kraft-Programm", "page.levelIntro.body.training-goal.endurance.p1": "Auch wenn du hauptsächlich deine Ausdauer verbessern willst, ist stabilisierendes Krafttraining für dich wichtig. Dadurch stärkst du deinen kompletten Bewegungsapparat und bist weniger anfällig gegenüber Verletzungen und Erschütterungen in den Gelenken.", "page.levelIntro.body.training-goal.endurance.p2": "", "page.levelIntro.body.training-goal.endurance.title": "Ausdauer verbessern", "page.levelIntro.body.training-goal.fitness.p1": "Kraft- und Ausdauer gehören gleichermaßen zur Fitness und werden in deinem Trainingsplan in einem ausgewogenen Verhältnis berücksichtigt.", "page.levelIntro.body.training-goal.fitness.p2": "", "page.levelIntro.body.training-goal.fitness.title": "Fitter werden", "page.levelIntro.body.training-goal.health.p1": "Ob im Rehabereich oder zur Verletzungsprophylaxe, Krafttraining ist ein wichtiger Bestandteil um langfristig gesund und mobil zu bleiben.", "page.levelIntro.body.training-goal.health.p2": "", "page.levelIntro.body.training-goal.health.title": "Etwas für die Gesundheit tun", "page.levelIntro.body.training-goal.strength.p1": "Durch das Krafttraining baust du Muskelmasse auf und festigst deine Knochen und Gelenke. Muskelmasse benötigt auch in Ruhephasen Energie, was zu einer nachhaltigen Fettreduzierung führt.", "page.levelIntro.body.training-goal.strength.p2": "", "page.levelIntro.body.training-goal.strength.title": "Kraftaufbau", "page.levelIntro.body.training-goal.title": "Trainingsziel:", "page.levelIntro.body.training-goal.weightLoss.p1": "Eine stark ausgebildete Muskulatur benötigt auch in Ruhephasen viel Energie und verbrennt somit dauerhaft Fett. Zusammen mit dem Ausdauertraining ist es also die perfekte Kombination.", "page.levelIntro.body.training-goal.weightLoss.p2": "", "page.levelIntro.body.training-goal.weightLoss.title": "Gewicht abnehmen", "page.levelIntro.cardio.buttonText": "Trainingsplan starten", "page.levelIntro.cardio.defaultLevels.1": "Beginner", "page.levelIntro.cardio.defaultLevels.2": "Durchstarter", "page.levelIntro.cardio.defaultLevels.3": "Sportler", "page.levelIntro.cardio.defaultLevels.4": "Athlet", "page.levelIntro.cardio.defaultLevels.5": "Profi", "page.levelIntro.cardio.defaultLevels.6": "Elite", "page.levelIntro.cardio.explanation.p1": "Integriere Mobilisation (davor) und Stretching (danach) immer in dein Training. Es macht dein Training noch effektiver und beugt Verletzungen vor.", "page.levelIntro.cardio.explanation.p2": "Falls du einen Pulsmesser besitzt, den du mit der App koppeln kannst, wird dir genau angezeigt und angesagt in welcher Intensität du laufen solltest.", "page.levelIntro.cardio.explanation.p3": "Versuche bei den Ausdauertrainings möglichst mit der vorgegebenen Intensität (Pulsbereich) zu trainieren. Durch dein Feedback kannst du Intensität und Umfang des Trainings steuern. Versuche aber in einen konstanten Rhythmus zu kommen und passe Umfang und Intensität nur bei tatsächlichem Bedarf (Anfangseinstellung / Trainingspausen) an.", "page.levelIntro.cardio.explanation.title": "So funktioniert dein Training:", "page.levelIntro.cardio.preconditions.1.p1": "Du bist Sportneuling! Wir bringen dich Schritt für Schritt in Bewegung.", "page.levelIntro.cardio.preconditions.1.p2": "Wir bringen dich Schritt für Schritt in Bewegung.", "page.levelIntro.cardio.preconditions.1.title": "Level 1", "page.levelIntro.cardio.preconditions.2.p1": "Du hast gute Voraussetzung für ein Ausdauertraining, daher könne wir deine Grundlagenausdauer systematisch aufbauen.", "page.levelIntro.cardio.preconditions.2.p2": "", "page.levelIntro.cardio.preconditions.2.title": "Level 2", "page.levelIntro.cardio.preconditions.3.p1": "Du hast bereits eine solide Grundlagenausdauer, die wir systematisch ausbauen werden.", "page.levelIntro.cardio.preconditions.3.p2": "In der zweiten Hälfte des Trainingsplans führen wir dich auch in Tempowechseltraining ein.", "page.levelIntro.cardio.preconditions.3.title": "Level 3", "page.levelIntro.cardio.preconditions.4.p1": "Du hast eine ausreichende Grundlagenausdauer, so dass wir neben Dauerlauf auch mit Tempo- und Intervalltraining deine Schnelligkeit und maximale Leistungsfähigkeit trainieren können.", "page.levelIntro.cardio.preconditions.4.p2": "", "page.levelIntro.cardio.preconditions.4.title": "Level 4", "page.levelIntro.cardio.preconditions.5.p1": "Du hast eine gute Grundlagenausdauer, daher wird mit einer ausgewogenen Mischung aus Grundlagen-, Tempo- und Intervalltraining deine Leistungsfähigkeit systematisch ausgebaut.", "page.levelIntro.cardio.preconditions.5.p2": "", "page.levelIntro.cardio.preconditions.5.title": "Level 5", "page.levelIntro.cardio.preconditions.6.p1": "Du bist ein super Ausdauersportler!", "page.levelIntro.cardio.preconditions.6.p2": "Mit einer effektiven Mischung aus Grundlagen-, Tempo- und Intervalltraining wird deine Leistungsfähigkeit gezielt verbessert.", "page.levelIntro.cardio.preconditions.6.title": "Level 6", "page.levelIntro.cardio.preconditions.title": "Voraussetzung:", "page.levelIntro.cardio.title": "Ausdauer-Programm", "page.levelIntro.cardio.training-goal.endurance.p1": "Ausdauertraining fördert die Durchblutung, verbessert die maximale Sauerstoffaufnahme, sowie die allgemeine Belastbarkeit. Außerdem wird das Immunsystem gestärkt und die Konzentrationsfähigkeit verbessert.", "page.levelIntro.cardio.training-goal.endurance.p2": "", "page.levelIntro.cardio.training-goal.endurance.title": "Ausdauer verbessern", "page.levelIntro.cardio.training-goal.fitness.p1": "Kraft- und Ausdauer gehören gleichermaßen zur Fitness und werden in deinem Trainingsplan in einem ausgewogenen Verhältnis berücksichtigt.", "page.levelIntro.cardio.training-goal.fitness.p2": "", "page.levelIntro.cardio.training-goal.fitness.title": "Fitter werden", "page.levelIntro.cardio.training-goal.health.p1": "Durch regelmäßige Ausdauertrainings verbesserst du dein Herz-Kreislauf-System, stabilisierst deinen Blutdruck und reduzierst dein Körperfett.", "page.levelIntro.cardio.training-goal.health.p2": "", "page.levelIntro.cardio.training-goal.health.title": "Etwas für die Gesundheit tun", "page.levelIntro.cardio.training-goal.strength.p1": "Ausdauertraining hilft dir bei der Regeneration und verbessert deine Leistungen im Kraftausdauerbereich.", "page.levelIntro.cardio.training-goal.strength.p2": "", "page.levelIntro.cardio.training-goal.strength.title": "Kraftaufbau", "page.levelIntro.cardio.training-goal.title": "Trainingsziel:", "page.levelIntro.cardio.training-goal.weightLoss.p1": "Das Ausdauertraining erhöht deinen Grundumsatz. Zusätzlich werden durch das Grundlagentraining dein Fettstoffwechsel und deine sportliche Belastbarkeit verbessert.", "page.levelIntro.cardio.training-goal.weightLoss.p2": "", "page.levelIntro.cardio.training-goal.weightLoss.title": "Gewicht abnehmen", "page.levelIntro.duration": "Dauer", "page.levelIntro.level": "Fitnesslevel", "page.levelIntro.per-week": "pro Woche", "page.levelIntro.plan.goal": "Steigerungsstufe", "page.levelIntro.plan.max-pulse": "Maximalpuls", "page.levelIntro.plan.rest-pulse": "Ruhepuls", "page.levelIntro.plan.stats": "Trainingsaufwand / Woche", "page.levelIntro.plan.status": "Trainingsstand", "page.levelIntro.timePerWeek": "{{minDuration}} - {{maxDuration}} Minuten", "page.levelIntro.units": "Einheiten", "page.levelIntro.weeks": "Wochen", "page.metrics-details.title": "Phasendetails", "page.photo.delete": "Foto löschen", "page.photo.show": "Foto anzeigen", "page.profile.addPhoto": "Profilbild aufnehmen", "page.profile.age": "Alter", "page.profile.birthDate": "Geburtstag", "page.profile.bodyHeight": "Körpergröße", "page.profile.bodyWeight": "Gewicht", "page.profile.cancel": "Abbrechen", "page.profile.cardioWizard": "Ausdauereinstellungen wiederholen", "page.profile.changePhoto": "Profilbild ändern", "page.profile.delete": "Löschen", "page.profile.email": "E-Mail", "page.profile.endurance": "Ausdauer", "page.profile.firstName": "Vorname", "page.profile.gender": "Geschlecht", "page.profile.heartHealth": "Herzalter", "page.profile.lastName": "Nachname", "page.profile.levelIntro": "Fitnesslevel", "page.profile.maxPulse": "Maximalpuls", "page.profile.name": "Name", "page.profile.personalData": "Persönliche Daten", "page.profile.photo": "Profilbild", "page.profile.pulseAdjustment": "Pulsanpassung", "page.profile.redeem-voucher": "Voucher einlösen", "page.profile.restPulse": "Ruhepuls", "page.profile.retakePhoto": "Neues Foto aufnehmen", "page.profile.strength": "Kraft", "page.profile.strengthWizard": "Krafteinstellungen wiederholen", "page.profile.target": "Trainingsziel", "page.profile.trainingData": "Trainingsdaten", "page.profile.trainingsplan-edit": "Steigerung", "page.profile.warningPulse": "Warnpuls", "page.profile.wizard": "Trainingsangaben anpassen", "page.quick.bodyTraining": "Kraft", "page.quick.enduranceTraining": "Ausdauer", "page.quick.level": "Stufe {{level}}", "page.quick.promo": "Hier gehts zum Fitness-Coach", "page.quick.promoSubtitle": "Jetzt 7 Tage kostenlos testen!", "page.quick.publicTraining": "Freies Training", "page.quick.publicTrainingSubtext": "Verfügbare Trainings ohne Abonnement", "page.quick.weekMotto.body": "Dein Krafttraining für diese Woche", "page.quick.weekMotto.cardio": "Dein Ausdauertraining für diese Woche", "page.quick.wizard.subtitle": "Jetzt personalisieren", "page.quick.wizard.title": "Dein Trainingsplan muss noch angepasst werden", "page.rateTraining.addPhoto": "Trainingsfoto hinzufügen", "page.rateTraining.calculating": "Berechne Trainingsdaten", "page.rateTraining.comment": "Trainingskommentar", "page.rateTraining.commentPlaceHolder": "Füge einen Kommentar ein", "page.rateTraining.photo": "Trainingsfoto", "page.rateTraining.scalePhoto": "Bild wird skaliert", "page.rateTraining.trainingQuestion": "Wie war dein Training?", "page.registerPage.cancel": "Abbrechen", "page.registerPage.email": "E-Mail-Adresse", "page.registerPage.name": "Name", "page.registerPage.register": "Aktivierung", "page.registerPage.registerMessage": "Gib den Aktivierungsschlüssel ein, den du per E-Mail erhalten hast.", "page.registerPage.registrationNumber": "Aktivierungsschlüssel", "page.registerPage.request": "Anfordern", "page.registerPage.requestRegistration": "Aktivierungsschlüssel anfordern", "page.registerPage.requestRegistrationMessage": "Gib deine E-Mail-Adresse ein, um einen neuen Aktivierungsschlüssel anzufordern.", "page.registerPage.save": "Speichern", "page.registerPage.title": "Neuen Account anlegen", "page.renew-subscription.subtitle": "Dein Fitnessplan ist abgelaufen. Um mit deinem Training fortzufahren erneuere bitte dein Abonnement.", "page.renew-subscription.title": "Abonnement erneuern", "page.requestTokenPage.descriptionText": "Gib hier deine E-Mail-Adresse an um dein Konto erneut zu aktivieren.", "page.requestTokenPage.email": "E-Mail-Adresse", "page.requestTokenPage.emailSent": "E-Mail wurde verschickt.", "page.requestTokenPage.title": "Bestehendes Konto erneut aktivieren", "page.select-subscription.help": "Hilfe", "page.select-subscription.helpBuy": "Hilfe zu Abonnements", "page.select-subscription.helpCancel": "Kündigen eines Abonnements", "page.select-subscription.pricePerWeek": "/ Woche", "page.select-subscription.promoTextFreeDays": "Jetzt 7 Tage kostenlos testen!", "page.select-subscription.promoTextHeadline": "Dein persönlicher Trainer aus der Sportmedizin:", "page.select-subscription.promoTextSubtext": "\u003cul\u003e\u003cli\u003ekombiniertes Ausdauer- und Krafttraining (Workouts)\u003c/li\u003e\u003cli\u003eeffektiv und gesund nach neusten Erkenntnissen aus der Sportmedizin\u003c/li\u003e\u003cli\u003ewöchentliche Trainingspläne mit kontinuierlicher Anpassung an deinen Trainingsfortschritt\u003c/li\u003e\u003c/ul\u003e", "page.select-subscription.promoTextSubtext2": "Sichere dir dein Abonnement!", "page.select-subscription.refreshStore": "Aktualisieren", "page.select-subscription.title": "Fitnessplan auswählen", "page.start.title": "Individuelles Training", "page.start.today": "Heute", "page.statistics.km-metrics.title": "Trainingskilometer Statistik", "page.statistics.lap-metrics.title": "Trainingsrunden Statistik", "page.statistics.metrics.heartRateHighZonePercentage": "Herzfrequenz zu hoch", "page.statistics.metrics.heartRateLowZonePercentage": "Herzfrequenz zu niedrig", "page.statistics.metrics.heartRateLowerToleranceZonePercentage": "Untere Toleranzzone", "page.statistics.metrics.heartRateTargetZonePercentage": "Zielzone", "page.statistics.metrics.heartRateUnknownZonePercentage": "Unbekannte Zone", "page.statistics.metrics.heartRateUpperToleranceZonePercentage": "Obere Toleranzzone", "page.statistics.phase-metrics.title": "Trainingsphasen Statistik", "page.statistics.title": "Zusammenfassung", "page.strengthWizard.title": "Krafteinstellungen", "page.subscription.basic.description": "Standard-Übungen und Cardio Training", "page.subscription.basic.price": "kostenlos", "page.subscription.basic.title": "Basis", "page.subscription.buyable": "Kostenpflichtig", "page.subscription.buyableDescription": "Wähle im nächsten Schritt verschiedene kostenpflichtige Trainingspläne", "page.subscription.pageTitle": "", "page.subscription.promotion": "Jetzt 7 Tage kostenlos testen", "page.subscription.voucher": "Voucher eingeben", "page.training-activity-details.title": "Übung", "page.training-details.title": "Trainingsdetails", "page.training-phase-details.title": "Übung", "page.training-task.devices": "Trainingsgeräte", "page.training-task.title": "Trainingsübersicht", "page.training-task.trainingPhases": "Übungen", "page.training.active": "Aktiv", "page.training.activePhase": "Aktive Trainingsphase", "page.training.distance": "Distanz", "page.training.duration": "Dauer", "page.training.endPhase": "Cool Down Phase", "page.training.heartbeat": "Herzfrequenz", "page.training.info": "Trainingsinformation", "page.training.nextExercise": "Nächste Übung", "page.training.nextPhase": "Nächste Trainingsphase", "page.training.pace": "Pace", "page.training.repetitions": "Wiederholungen", "page.trainingHints.blackroll": "Trainieren mit Faszienrolle", "page.trainingHints.bodyweight": "Trainieren mit dem Köpergewicht", "page.trainingHints.cardio": "Ausdauertraining", "page.trainingHints.cooldown": "Abwärmen / Stretching", "page.trainingHints.devices": "Pulsmesser", "page.trainingHints.furtherHints": "Weitere Hinweise", "page.trainingHints.hints": "Hinweise", "page.trainingHints.pageOverlays": "Seitenhinweise", "page.trainingHints.resetPageOverlays": "Seitenhinweise erneut anzeigen", "page.trainingHints.slingtrainer": "Trainieren mit Schlingentrainer", "page.trainingHints.small": "Trainieren mit Kleingeräten", "page.trainingHints.support": "Rechtliche Informationen", "page.trainingHints.theraband": "Trainieren mit Gymnastikband", "page.trainingHints.trainingDevices": "Trainingsgeräte", "page.trainingHints.trainingTypes": "Trainingstypen", "page.trainingHints.warmup": "Aufwärmen / Mobilisation", "page.trainingHints.yoga": "Sonnengruß (Yoga)", "page.trainingOverview.selection": "Auswahl", "page.trainingSession.bad": "Schlecht", "page.trainingSession.calculating": "Trainingsdaten werden berechnet", "page.trainingSession.comment": "Trainingskommentar", "page.trainingSession.commentMissing": "Kein Kommentar hinzugefügt", "page.trainingSession.good": "Gut", "page.trainingSession.loading": "Trainingsverlauf wird geladen", "page.trainingSession.normal": "Normal", "page.trainingSession.photo": "Trainingsfoto", "page.trainingSession.rating": "Trainingsbewertung", "page.trainingSession.ratingComment": "Trainingsbewertung / Trainingskommentar", "page.trainingSession.ratingMissing": "Keine Bewertung abgegeben", "page.trainingSession.weather": "Wetter", "page.weightModal.currentWeight": "Aktuelles Gewicht", "page.weightModal.title": "Gewicht", "page.welcome.subtitle": "", "page.welcome.title": "Willkommen zurück", "page.wizard.getHeartTicket": "Herzalter jetzt ermitteln!", "page.wizard.heartHealth": "Dein derzeitiges Herzalter", "page.wizard.heartHealth.actionButtonText": "Herzalter aktualisieren", "page.wizard.heartHealth.checkDate": "Ermittelt am", "page.wizard.heartHealth.heartTicketCode": "Code:", "page.wizard.heartHealth.nextCheckDate": "Nächster Termin:", "pipes.emptyTextPipe.noInformation": "Keine Information vorhanden.", "plan.day": "Tag", "plan.week": "Woche", "popUp.noHealthCheckPassed.agree": "Ja", "popUp.noHealthCheckPassed.content": "Damit das Training gestartet werden kann, muss der Gesundheitscheck ausgefüllt sein. Möchtest du den Gesundheitscheck jetzt ausfüllen?", "popUp.noHealthCheckPassed.disagree": "Nein", "popUp.noHealthCheckPassed.title": "Kein Gesundheitscheck ausgefüllt!", "privacyPolicy.p1": "1.\tGegenstand der Datenschutzerklärung\u003cbr\u003eDie vorliegende Datenschutzerklärung gibt Ihnen Auskunft darüber, wie Ihre personenbezogenen Daten erhoben und verwendet werden. Personenbezogene Daten sind alle Informationen, die von Ihnen oder von anderen Personen, die wir mit Ihnen verbinden können, bereitgestellt werden und die auf Sie persönlich beziehbar sind, z. B. Name, Adresse, E-Mail-Adressen, Nutzerverhalten. Durch die Weiterentwicklung unserer App oder die Implementierung neuer Technologien kann es notwendig werden, diese Datenschutzerklärung zu aktualisieren. Dazu erfolgt keine vorherige Benachrichtigung. Die jeweils aktuelle Datenschutzerklärung kann online oder in der myHeartHealth-App eingesehen werden.\u003cbr\u003e\u003cbr\u003e2.\tVerantwortliche Stelle\u003cbr\u003eVerantwortlich für die in dieser Erklärung beschriebenen Zwecke und die Einhaltung der örtlich geltenden Datenschutzgesetze sowie der DSGVO ist die CAREtower Management GmbH („wir“, „uns“) mit Sitz „Auf der Ell 9“ in 52078 Aachen, es sei denn diese Datenschutzerklärung enthält anderslautende Angaben. Hersteller der App ist die IDS Diagnostic Systems AG mit Sitz „Zehntwiesenstr. 35b“ in 76275 Ettlingen.\u003cbr\u003e\u003cbr\u003e3.\tAusübung Ihrer Rechte\u003cbr\u003eIhnen stehen alle nachfolgend beschriebenen Rechte an all Ihren personenbezogenen Daten zu, die Sie uns bereitstellen. Bitte lesen Sie die nachfolgenden Erläuterungen sorgfältig, um Ihre Rechte fristgerecht auszuüben. Ihre Anfrage kann nicht bearbeitet werden, sofern Ihre Identität nicht verifiziert werden kann. Wir können zusätzliche Fragen zur Verifizierung stellen, wenn wir begründete Zweifel an Ihrer Identität haben, um alle personenbezogenen Daten und Rechte unserer Nutzer*innen zu schützen. Zusätzlich haben Sie das Recht, sich über die Verarbeitung Ihrer personenbezogenen Daten durch uns bei einer Datenschutz-Aufsichtsbehörde zu beschweren.\u003cbr\u003e\u003cbr\u003ea.\tRecht auf Auskunft\u003cbr\u003eSie haben das Recht auf Auskunft über die verarbeiteten personenbezogenen Daten und deren Verarbeitungszwecke, Kategorien und Empfänger sowie die geplante Speicherdauer und alle verfügbaren Informationen über die Herkunft der Daten, sofern diese nicht von Ihnen erhoben wurden. Bei der Auskunftserteilung ist sicherzustellen, dass Ihre Identität verifiziert wird. Ihnen wird hierbei eine Kopie der personenbezogenen Daten, die Gegenstand der Verarbeitung sind, zur Verfügung gestellt. Das Recht auf Erhalt einer Kopie darf die Rechte und Freiheiten anderer Personen nicht beeinträchtigen.\u003cbr\u003e\u003cbr\u003eb.\tRecht auf Berichtigung oder Löschung\u003cbr\u003eSie haben das Recht die unverzügliche Berichtigung oder Vervollständigung Ihrer personenbezogenen Daten von dem Verantwortlichen zu verlangen. Außerdem können Sie die Löschung Ihrer personenbezogenen Daten verlangen, sofern diese für die Zwecke, für die sie erhoben oder verarbeitet wurden, nicht mehr notwendig sind, Sie Ihre Einwilligung widerrufen oder Widerspruch gegen die Verarbeitung einlegen oder die Daten unrechtmäßig verarbeitet wurden. Hat der Verantwortliche die personenbezogenen Daten öffentlich gemacht und ist er zu deren Löschung verpflichtet, so trifft er unter Berücksichtigung der verfügbaren Technologie und der Implementierungskosten angemessene Maßnahmen, auch technischer Art, um für die Datenverarbeitung Verantwortliche, die die personenbezogenen Daten verarbeiten, darüber zu informieren, dass eine betroffene Person von ihnen die Löschung aller Links zu diesen personenbezogenen Daten oder von Kopien oder Replikationen dieser personenbezogenen Daten verlangt hat.\u003cbr\u003e\u003cbr\u003ec.\tRecht auf Einschränkung der Verarbeitung\u003cbr\u003eSie haben das Recht, eine Einschränkung der Verarbeitung zu verlangen, sofern Sie die Richtigkeit der personenbezogenen Daten bestreiten, die Verarbeitung unrechtmäßig ist, die Daten nicht weiter benötigt werden oder Sie Widerspruch gegen die Verarbeitung eingelegt haben. Dabei müssen Sie dem Verantwortlichen eine angemessene Zeitdauer zur Überprüfung der Daten einräumen.\u003cbr\u003e\u003cbr\u003ed.\tRecht auf Datenübertragbarkeit\u003cbr\u003eSie haben das Recht personenbezogene Daten, die sie uns bereitgestellt haben, in einem strukturierten, gängigen und maschinenlesbaren Format zu erhalten. Außerdem können Sie veranlassen, dass diese Daten einem anderen Verantwortlichen zu übermitteln sind, sofern die Verarbeitung auf einer Einwilligung oder einem Vertrag beruht oder die Verarbeitung mithilfe automatisierter Verfahren erfolgt. Das Recht darf die Rechte und Freiheiten anderer Personen nicht beeinträchtigen.\u003cbr\u003e\u003cbr\u003ee.\tRecht auf Widerspruch gegen die Verarbeitung\u003cbr\u003eSie haben das Recht, aus Gründen, die sich aus Ihrer besonderen Situation ergeben, jederzeit gegen die Verarbeitung Sie betreffender personenbezogener Daten Widerspruch einzulegen, sofern keine zwingend schutzwürdigen Gründe für die Verarbeitung vorgewiesen werden können, die Ihre Interessen, Rechte und Freiheiten überwiegen oder die Verarbeitung der Geltendmachung, Ausübung oder Verteidigung von Rechtsansprüchen dient. Der Widerruf gilt mit Wirkung für die Zukunft. Werden personenbezogene Daten für Zwecke der Direktwerbung oder zu wissenschaftlichen Forschungszwecken genutzt, können Sie jederzeit Widerspruch gegen die Verarbeitung Ihrer Daten einlegen, es sei denn, die Verarbeitung ist zur Erfüllung einer im öffentlichen Interesse liegenden Aufgabe erforderlich.\u003cbr\u003e\u003cbr\u003e4.\tInstallation der App\u003cbr\u003eDie App kann über den Google Play Store und den Apple App Store heruntergeladen werden, entweder direkt oder über einen Store-Link auf der myHeartHealth®-Webseite. Beim Start der App muss eine E-Mailadresse und optional ein Name angegeben werden. An diese E-Mailadresse wird eine E-Mail mit Aktivierungsnummer bzw. Aktivierungs-Link gesendet. Die App wird durch Eingabe dieser Nummer bzw. durch Öffnen des Aktivierungs-Links aktiviert. Nach der Aktivierung ist eine Nutzung der App auf dem Gerät ohne erneute Anmeldung möglich.\u003cbr\u003e\u003cbr\u003e5.\tErforderliche und verarbeitete Berechtigungen \u0026 Daten\u003cbr\u003e\u003cbr\u003ea.\tBerechtigungen\u003cbr\u003eFolgende Berechtigungen werden von der App eingeholt:\u003cbr\u003e•\tIdentität: Konten auf dem Gerät suchen\u003cbr\u003e•\tKontakte: Konten auf dem Gerät suchen\u003cbr\u003e•\tStandort: Auf den ungefähren Standort zugreifen (netzwerkbasiert), auf den genauen Standort zugreifen (GPS- und netzwerkbasiert), auf zusätzliche Dienstanbieterbefehle für Standort zugreifen\u003cbr\u003e•\tFotos/ Medien/ Dateien: USB-Speicherinhalte lesen, USB-Speicherinhalte ändern oder löschen\u003cbr\u003e•\tSonstiges: Auf alle Netzwerke zugreifen, Ruhezustand deaktivieren, Kopplung mit Bluetooth-Geräten durchführen, auf Bluetooth-Einstellungen zugreifen, Netzwerkverbindungen abrufen, Synchronisierungseinstellungen lesen, Synchronisierung aktivieren oder deaktivieren, Beim Start ausführen, Aktivitätserkennung, Empfang von Push-Nachrichten\u003cbr\u003e\u003cbr\u003eb.\tDaten zur Registrierung und Freischaltung\u003cbr\u003eZur Registrierung ist die Angabe Ihrer E-Mail-Adresse zwingend erforderlich. Optionale Informationen, die während der Registrierung erhoben und später im Profil geändert werden können, sind die personenbezogenen Informationen Name, Geschlecht, Alter/Geburtsdatum, Körpergröße, Gewicht, Ruhepuls, Maximalpuls und Sprache sowie Angaben zu Grund und Motivation, wie das Hauptziel, Trainingsziele und das sportliche Leistungsniveau. Über einen Gesundheitscheck werden mit Ja/ Nein-Fragen gesundheitliche Angaben zu Herzproblemen, Schmerzen, Schwindel, Knochen- oder Gelenkproblemen oder Medikamenteneinnahme erfasst.\u003cbr\u003eFür die Freischaltung werden folgende Daten an das Backend der myHeartHealth-App gesendet: Aktivierungsschlüssel, Installationskennung, Geräte-ID, Modell und Seriennummer, Betriebssystem mit Version, Gerätehersteller, Lokalisierung, Bildschirmhöhe und -breite sowie die genutzte Version der App und deren Inhalte.\u003cbr\u003e\u003cbr\u003ec.\tGesundheitsdaten \u0026 Fitnessaktivitäten\u003cbr\u003e•\tFitnessaktivitäten: Dauer und Uhrzeit, Distanz und Höhenprofil, Kalorien, Herzfrequenz\u003cbr\u003e•\tRouten: Trainingsstrecke, Distanz, Höhenprofil, Geschwindigkeit (sofern die Berechtigung zur Standortbestimmung erteilt wurde)\u003cbr\u003e•\tPulskurve: Herzfrequenz (sofern ein Herzfrequenz-Sensor gekoppelt wurde)\u003cbr\u003e•\tVitaldaten: Peripherer \u0026 zentraler Blutdruck, Herzfrequenz (sofern ein entsprechendes Messgerät verknüpft wurde)\u003cbr\u003e•\tHerzgesundheit: persönlicher Log-In-Code, Analyse-Termine und ermitteltes Herzalter\u003cbr\u003e\u003cbr\u003ed.\tDaten über die App-Nutzung\u003cbr\u003eSofern Sie die Fehlerprotokollierung aktiviert haben (Opt-in), werden Daten zu Nutzung und Fehlern in der App erhoben. Wir nutzen diese Daten, um Probleme zu analysieren und die App stetig zu verbessern.\u003cbr\u003e\u003cbr\u003ee.\tZahlungsinformationen\u003cbr\u003eZahlungen werden über die Zahlungsanbieter Google und Apple abgewickelt. Obwohl wir selbst keine Finanzdaten speichern, erhalten wir vom Anbieter bei jeder Zahlung eine Transaktions-ID, Dauer, Preis, Währung und Mehrwertsteuer für das gekaufte Produkt. Der Zahlungsanbieter kann den Kauf über die Transaktions-ID einer Person zuordnen.\u003cbr\u003e\u003cbr\u003ef.\tServicenutzung – Amazon Web Services\u003cbr\u003eFür die Bereitstellung der Videos und Mediendateien nutzen wir Amazon Web Services (AWS). Die App lädt diese Inhalte direkt von AWS herunter. Dadurch erhält Amazon persönliche Daten wie IP-Adresse und Informationen über das Gerät, das Betriebssystem und den installierten Webbrowser.\u003cbr\u003eDetails zur Datennutzung seitens Amazon AWS entnehmen Sie bitte deren Datenschutzerklärung (https://aws.amazon.com/de/compliance/data-privacy/).\u003cbr\u003e\u003cbr\u003eg.\tGeräte- und Standortinformationen\u003cbr\u003eBei Nutzung der App erhalten wir folgende Daten: IP-Adresse, Anfrage der App, Zeitpunkt der Anfrage, Zugriffsstatus und übertragene Datenmenge, Produkt- und Versionsinformationen zu App und installiertem Webbrowser, Betriebssystem des Geräts, Gerätekennung und Merkmale, Informationen zum ISP oder Mobilfunkanbieter\u003cbr\u003e\u003cbr\u003e6.\tApp-Analyse\u003cbr\u003eDie App-Installationen, verwendeten Geräte und Informationen zu In-App-Käufen können zu statistischen Zwecken ausgewertet werden. Crash-Reports können über die entsprechende Funktionalität im Betriebssystem freiwillig übermittelt werden.\u003cbr\u003e\u003cbr\u003e7.\tZweck der Verarbeitung und Rechtsgrundlage\u003cbr\u003eDie personenbezogenen Daten verarbeiten wir, um Ihnen unsere Dienstleistungen bereitstellen zu können sowie um mit Ihnen in Kontakt treten zu können. Sofern Sie diese Daten nicht angeben, können wir Ihnen die Dienstleistungen nicht anbieten. Rechtsgrundlage der Verarbeitung ist Art. 6 Abs. 1 S. 1 lit. b DSGVO. Unter Umständen werden im Rahmen der angebotenen Dienstleistungen Gesundheitsdaten im Sinne der Art. 9 Abs. 1, Art. 4 Nr. 15 DSGVO verarbeitet. Diese werden in einer elektronischen Patientenakte gespeichert. Rechtsgrundlage der Verarbeitung dieser Daten ist Ihre ausdrückliche, freiwillige und widerrufbare Einwilligung gem. Art. 9 Abs. 2 lit. a DSGVO.\u003cbr\u003e\u003cbr\u003e8.\tEmpfänger der Daten\u003cbr\u003eDie oben genannten personenbezogenen Daten werden ausschließlich zur Bereitstellung unserer Dienstleistungen genutzt und nur den verantwortlichen Personen wird Zugriff auf die Daten gewährt. Eine Übermittlung oder Offenlegung der Daten gegenüber weiteren Dritten erfolgt nicht.\u003cbr\u003e\u003cbr\u003e9.\tDatensicherung\u003cbr\u003eWir ergreifen geeignete technische und organisatorische Maßnahmen, um den Risiken zu begegnen, die sich aus der Verwendung Ihrer personenbezogenen Daten ergeben, einschließlich Verlust oder Änderung bzw. unbefugten Zugriff auf Ihre personenbezogenen Daten, und um Ihnen die Ausübung Ihrer Rechte zu ermöglichen.\u003cbr\u003e\u003cbr\u003e10.\tSpeicherfristen und Löschung der genutzten Daten\u003cbr\u003eDie Daten werden gespeichert, solange das Benutzerkonto besteht. Darüber hinaus werden Daten nur dann gespeichert, wenn dies gesetzlich (wegen Gewährleistung, Verjährung oder Aufbewahrungsfristen) oder anderweitig erforderlich ist. Wenn Ihr Benutzerkonto gelöscht wird, werden auch alle Daten gelöscht, mit Ausnahme von den Daten, die zur Erfüllung vertraglicher Verpflichtungen oder zur Erfüllung gesetzlicher Aufbewahrungspflichten erforderlich sind. Diese Daten werden nicht gelöscht, sondern im erforderlichen Umfang minimiert.\u003cbr\u003e\u003cbr\u003e11.\tAllgemeine Fragen und Kontakt\u003cbr\u003eBei allgemeinen Fragen oder wenn Sie sofortige Hilfe und Unterstützung in Bezug auf Ihre Rechte oder die Art und Weise, wie wir Ihre personenbezogenen Daten verwenden, benötigen, wenden Sie sich bitte an unser Team unter info@caretower.de.\u003cbr\u003eDie Kontaktdaten des Datenschutzbeauftragten finden Sie nachfolgend:\u003cbr\u003e\u003cbr\u003edatenschutz.com GmbH\u003cbr\u003ePappelallee 78/79\u003cbr\u003e10437 Berlin\u003cbr\u003eInternet: www.datenschutz.com\u003cbr\u003eTelefon: 030 12053129\u003cbr\u003eE-Mail: info@datenschutz.com\u003cbr\u003e", "privacyPolicy.p2": "", "privacyPolicy.p3": "", "privacyPolicy.p4": "", "privacyPolicy.p5": "", "privacyPolicy.p6": "", "privacyPolicy.title": "Nutzungsbedingungen und Datenschutzerklärung", "profile.age.title": "Wie alt bist du?", "profile.birthDate.title": "Wie ist dein Geburtsdatum?", "profile.endurance.baseLevel.level1": "Völlig unfit", "profile.endurance.baseLevel.level2": "Eher unfit", "profile.endurance.baseLevel.level3": "Durchschnittlich fit", "profile.endurance.baseLevel.level4": "Eher überdurchschnittlich fit", "profile.endurance.baseLevel.level5": "Fit", "profile.endurance.baseLevel.level6": "Sehr fit", "profile.endurance.baseLevel.title": "Wie würdest du deine Ausdauer selbst einschätzen?", "profile.endurance.bicycle.answer": "Ja, mindestens {{min}} Minuten Arbeitsweg", "profile.endurance.bicycle.title": "Fährst du (mehrmals die Woche) mit dem Rad z. B. zur Arbeit?", "profile.endurance.med.answer": "Ja, mehr als {{min}} Minuten", "profile.endurance.med.title": "Wie lange kannst du ohne Pause locker Laufen oder eine andere moderate Ausdauerbelastung am Stück durchhalten?", "profile.endurance.no": "Nein", "profile.endurance.noSport.answer1": "Ja, trifft zu", "profile.endurance.noSport.answer2": "Nein, trifft nicht zu", "profile.endurance.noSport.title": "Ich treibe nie Sport und gehe weniger als eine Stunde pro Woche zu Fuß", "profile.endurance.training.answer": "Ja, mindestens {{min}} Minuten pro Woche", "profile.endurance.training.title": "Machst du irgendeine Art von Ausdauertraining (Walken, Joggen, Radfahren etc.) regelmäßig mindestens einmal pro Woche?", "profile.gender.female": "Weiblich", "profile.gender.male": "Männlich", "profile.gender.title": "Welches Geschlecht hast du?", "profile.healthCheck.beathingProblem": "Hast du Probleme mit der Atmung in Ruhe oder bei körperlicher Belastung?", "profile.healthCheck.dizziness": "Bist du jemals wegen Schwindel gestürzt oder hast du schon jemals das Bewusstsein verloren?", "profile.healthCheck.failed": "Gesundheitscheck nicht bestanden", "profile.healthCheck.heartPain": "Hattest du im letzten Monat Schmerzen in der Brust in Ruhe oder bei körperlicher Belastung?", "profile.healthCheck.heartProblem": "Hat Dir jemals ein Arzt gesagt, du hättest „etwas am Herzen“ und Dir nur unter medizinischer Kontrolle Bewegung und Sport empfohlen?", "profile.healthCheck.intro.line1": "Mit diesem Fragenkatalog kannst du auf einfache Weise selbst einschätzen, ob aus medizinischer Sichtweise grundsätzliche Bedenken bei der Ausübung von körperlichen Aktivitäten bestehen.", "profile.healthCheck.intro.line2": "Bitte beantworte die nachstehenden Fragen mit „ja“ oder „nein“.", "profile.healthCheck.jointProblems": "Hast du Knochen- oder Gelenkprobleme, die sich unter körperlicher Belastung verschlechtern könnten?", "profile.healthCheck.medication": "Hat Dir jemals ein Arzt ein Medikament gegen hohen Blutdruck oder wegen eines Herzproblems oder Atemproblems verschrieben?", "profile.healthCheck.notCompleted": "Gesundheitscheck erforderlich", "profile.healthCheck.other": "Kennst du irgendeinen weiteren Grund, warum du nicht körperlich/sportlich aktiv sein solltest?", "profile.healthCheck.passed": "Gesundheitscheck bestanden", "profile.healthCheck.repeat": "Gesundheitscheck wiederholen", "profile.healthCheck.warning.bp1": "Es kann sein, dass du jeden Sport ausüben kannst, so lange du langsam anfängst und dich kontinuierlich aufbaust.", "profile.healthCheck.warning.bp2": "Oder du musst deine Aktivitäten auf die beschränken, die für dich gesundheitlich vertretbar sind.", "profile.healthCheck.warning.bp3": "Sprich mit deinem Arzt über deine geplanten Aktivitäten/Sportarten und folge seinen Anweisungen.", "profile.healthCheck.warning.bp4": "Wenn du dich wegen einer vorübergehenden Erkrankung, wie z. B. Erkältung oder Fieber, nicht gut fühlst. Warte bis es Dir besser geht.", "profile.healthCheck.warning.bp5": "Wenn du vermutlich oder sicher schwanger bist. Stimme dich mit deinem Arzt ab, bevor du aktiv wirst.", "profile.healthCheck.warning.line1": "Suche deinen Arzt auf \u003cstrong\u003ebevor\u003c/strong\u003e du körperlich / sportlich aktiv wirst. Berichte deinem Arzt von dem Gesundheits-Check und darüber, welche Fragen du mit Ja beantwortet hast.", "profile.healthCheck.warning.line2": "Warte mit der Aufnahme der körperlichen/sportlichen Aktivität", "profile.healthCheck.warning.line3": "Bitte beachte Änderungen deines Gesundheitszustandes", "profile.healthCheck.warning.title1": "Achtung! Bitte berücksichtige nachfolgende Informationen.", "profile.healthCheck.warning.title2": "Immer beachten", "profile.height.title": "Wie groß bist du?", "profile.name.title": "Wie heißt du?", "profile.pulse.max.title": "Kennst du deinen maximalen Puls?", "profile.pulse.rest.title": "Kennst du deinen Ruhepuls?", "profile.strength.adjustmentLevel.a": "Ich kann problemlos einen Getränkekasten aus dem Keller hochtragen und/oder 10 Liegestützen auf Knien machen (Gesundheitsliegestütze)", "profile.strength.adjustmentLevel.b": "Ich habe in den letzten 4 Wochen mindestens ein Krafttraining oder Fitnesskurs besucht und/oder kann 10 klassische Liegestütze machen", "profile.strength.adjustmentLevel.c": "Ich kann 30 klassische Liegestütze machen und habe innerhalb der letzten 8 Wochen, mindestens einmal pro Woche mein Krafttraining absolviert", "profile.strength.adjustmentLevel.d": "Ich habe innerhalb der letzten 6 Monate mindestens zweimal pro Woche mein Krafttraining absolviert und trainiere gerne mit meinem Körpergewicht", "profile.strength.adjustmentLevel.e": "Ich kann mindestens fünf kontrollierte Klimmzüge und trainiere seit sechs Monaten regelmäßig mit dem eigenen Körpergewicht", "profile.strength.adjustmentLevel.noMatchingLevel": "Keine Aussage trifft zu", "profile.strength.baseLevel.level1": "Völlig unfit", "profile.strength.baseLevel.level2": "Eher unfit", "profile.strength.baseLevel.level3": "Durchschnittlich fit", "profile.strength.baseLevel.level4": "Eher überdurchschnittlich fit", "profile.strength.baseLevel.level5": "Fit", "profile.strength.baseLevel.level6": "Sehr fit", "profile.strength.baseLevel.title": "Wie würdest du dich bei Kraft und Koordination selbst einschätzen?", "profile.strength.noSport.answer1": "Ja, trifft zu", "profile.strength.noSport.answer2": "Nein, trifft nicht zu", "profile.strength.noSport.title": "Ich kann nicht eine Liegestütze und nehme immer die Rolltreppe oder den Fahrstuhl", "profile.target.endurance": "Ausdauer verbessern", "profile.target.enduranceShort": "Ausdauer", "profile.target.fitness": "Fitter werden", "profile.target.fitnessShort": "Fitness", "profile.target.health": "Etwas für die Gesundheit tun", "profile.target.healthShort": "Gesundheit", "profile.target.strength": "Kraftaufbau", "profile.target.strengthShort": "Kraft", "profile.target.title": "Was ist dein Hauptziel?", "profile.target.weightLoss": "Gewicht abnehmen", "profile.target.weightLossShort": "Gewicht", "profile.weight.title": "Wieviel wiegst du?", "profile.wizard.of": "von", "profile.wizard.restart.text": "Willst du den Profilwizard wiederholen?\u003cbr/\u003eDamit gehen die bisher im Wizard gemachten Angaben verloren.", "profile.wizard.restart.title": "Trainingsangaben anpassen", "profile.wizard.wizardStep": "Profil: Schritt", "prompt.adjustBodyLevel.level": "Level", "prompt.adjustBodyLevel.subLevel": "Trainingswoche", "prompt.adjustBodyLevel.text": "Kraftlevel und Trainingswoche können hier angepasst werden", "prompt.adjustBodyLevel.title": "Kraftlevel", "prompt.adjustCardioLevel.level": "Level", "prompt.adjustCardioLevel.subLevel": "Trainingswoche", "prompt.adjustCardioLevel.text": "Ausdauerlevel und Trainingswoche können hier angepasst werden", "prompt.adjustCardioLevel.title": "Ausdauerlevel", "prompt.appInBackground.text": "Training läuft", "prompt.appInBackground.title": "Die App wird im Hintergrund ausgeführt", "prompt.changeLapDistance.distance": "Entfernung in m", "prompt.changeLapDistance.text": "Für jede Runde werden alle Trainingsdaten zusammengefasst und können später ausgewertet werden", "prompt.changeLapDistance.title": "Rundendistanz", "prompt.clearCache.subtitle": "Möchtest du die gespeicherten Dateien wirklich löschen?", "prompt.clearCache.title": "Dateien löschen", "prompt.hints.disableAll": "Keine Hinweise mehr anzeigen", "prompt.hints.disableThis": "Hinweis nicht mehr anzeigen", "prompt.hints.title": "Trainingshinweise", "prompt.sendingErrors.title": "Fehler werden gesendet", "pulseprofile-1-description": "HIIT Laufen", "pulseprofile-1-name": "Kontrollierter Sprint im Hochintensiven Bereich", "pulseprofile-2-description": "Extensive Tempoläufe", "pulseprofile-2-name": "Schneller Tempolauf", "pulseprofile-3-description": "Tempodauerlauf", "pulseprofile-3-name": "Tempodauerlauf", "pulseprofile-4-description": "Mittlerer Dauerlauf", "pulseprofile-4-name": "Mittlerer Dauerlauf", "pulseprofile-5-description": "Regenerativer und Langer Dauerlauf", "pulseprofile-5-name": "Lockerer Dauerlauf im Regenerativen Bereich", "pulseprofile-6-description": "Extensive Grundlagen", "pulseprofile-6-name": "Grundlagenbereich", "pulseprofile-7-description": "Intensive Grundlagen", "pulseprofile-7-name": "Intensiver Grundlagenbereich", "registration.error.title": "Bei der Aktivierung sind Fehler aufgetreten: ", "registration.input.email": "Neuen Aktivierungsschlüssel anfordern", "registration.input.token": "Per Email erhaltenen Aktivierungsschlüssel eingeben", "registration.token.invalid": "Aktivierungsschlüssel ungültig - bitte erneut eingeben oder neuen anfordern", "slide.unlock": "Entsperren", "statistics": "Statistik", "subscription-info.p1": "Wenn du dich für eines unserer Trainings-Abonnements entscheidest, wird der fällige Betrag mit der Kaufbestätigung von deinem iTunes-Account abgebucht.", "subscription-info.p2": "Die möglichen Optionen sind: 12 Monate (79,99 €)", "subscription-info.p3": "Das Abonnement wird automatisch erneuert, sofern du es nicht bis spätestens 24 Stunden vor Ende des aktuellen Abo-Zeitraums abbestellst. ", "subscription-info.p4": "Eine Kündigung der aktuellen Mitgliedschaft vor Ende des Abo-Zeitraums ist nicht möglich. Nach dem Kauf kannst du allerdings die automatische Verlängerung in den Einstellungen deines iTunes-Accounts deaktivieren. Außerdem hast du die Möglichkeit, deine Abos nach dem Kauf in den Account-Einstellungen zu verwalten.", "subscription-info.title": "Informationen zu den Abonnements", "subscription.active.p": "Aktive Abonnements", "subscription.active.s": "Aktives Abonnement", "subscription.add": "Abonnement hinzufügen", "subscription.pageTitle": "", "subscription.requestNewToken.customer.account.not.found": "Kein aktiver Kunde mit dieser E-Mail-Adresse", "subscription.requestNewToken.email.address.not.found": "Die eingegebene E-Mail-Adresse wurde nicht gefunden", "subscription.requestNewToken.login.error.invalid.user.or.bad.credentials": "Technisches Problem - bitte kontaktiere den Support: Fehlercode 10", "subscription.requestNewToken.registration.token.invalid": "Der eingegebene Aktivierungsschlüssel wurde nicht gefunden", "subscription.requestNewToken.subscription.missing.or.expired": "Kein aktiver Vertrag bei einem Kunden mit dieser E-Mail-Adresse", "subscription.requestNewToken.successful": "Bitte prüfe deinen Posteingang.", "subscription.requestNewToken.validation.error.invalid.arguments": "Bitte Aktivierungsschlüssel eingeben", "subscription.successful": "Anfrage erfolgreich", "tabs.body": "Kraft", "tabs.cardio": "Ausdauer", "tabs.exerciseCatalog": "Übungen", "tabs.history": "Verlauf", "tabs.info": "Info", "tabs.public": "Frei", "tabs.quick-view": "Plan", "tabs.settings": "Einstellungen", "tae-1-description": "Körpergewicht", "tae-1-name": "Augsburg I", "tae-10-description": "Kraft und Muskelaufbau für routinierte Sportprofis\u003cbr\u003e", "tae-10-name": "Tokio I", "tae-100-description": "", "tae-100-name": "Dauerfahrt", "tae-101-description": "", "tae-101-name": "Joggen mit Gehpausen", "tae-102-description": "", "tae-102-name": "Joggen mit Gehpausen", "tae-103-description": "", "tae-103-name": "Zügiges Gehen", "tae-104-description": "", "tae-104-name": "Lockere Dauerfahrt", "tae-105-description": "", "tae-105-name": "Dauerlauf", "tae-106-description": "", "tae-106-name": "Joggen mit Gehpausen", "tae-107-description": "", "tae-107-name": "Joggen mit Gehpausen", "tae-108-description": "", "tae-108-name": "Zügiges Gehen", "tae-109-description": "", "tae-109-name": "Lockere Dauerfahrt", "tae-11-description": "Kraft und Muskelaufbau für routinierte Sportprofis", "tae-11-name": "Tokio II", "tae-110-description": "", "tae-110-name": "Joggen mit Gehpausen", "tae-111-description": "", "tae-111-name": "Joggen mit Gehpausen", "tae-112-description": "", "tae-112-name": "Dauerlauf", "tae-113-description": "", "tae-113-name": "Zügiges Gehen", "tae-114-description": "", "tae-114-name": "Joggen mit Gehpausen", "tae-115-description": "", "tae-115-name": "Lockere Dauerfahrt", "tae-116-description": "", "tae-116-name": "Dauerfahrt", "tae-117-description": "", "tae-117-name": "Dauerlauf", "tae-118-description": "", "tae-118-name": "Joggen mit Gehpausen", "tae-119-description": "", "tae-119-name": "Joggen mit Gehpausen", "tae-12-description": "Herausforderndes Ganzkörpertraining für die Fitnesselite", "tae-12-name": "St. Louis I", "tae-120-description": "", "tae-120-name": "Zügiges Gehen", "tae-121-description": "", "tae-121-name": "Lockere Dauerfahrt", "tae-122-description": "", "tae-122-name": "Dauerfahrt", "tae-123-description": "", "tae-123-name": "Joggen mit Gehpausen", "tae-124-description": "", "tae-124-name": "Dauerlauf", "tae-125-description": "", "tae-125-name": "Zügiges Gehen", "tae-126-description": "", "tae-126-name": "Joggen mit Gehpausen", "tae-127-description": "", "tae-127-name": "Lockere Dauerfahrt", "tae-128-description": "", "tae-128-name": "Dauerfahrt", "tae-129-description": "", "tae-129-name": "Joggen mit Gehpausen", "tae-13-description": "Herausforderndes Ganzkörpertraining für die Fitnesselite", "tae-13-name": "St. Louis II", "tae-130-description": "", "tae-130-name": "Dauerlauf", "tae-131-description": "", "tae-131-name": "Zügiges Gehen", "tae-132-description": "", "tae-132-name": "Lockere Dauerfahrt", "tae-133-description": "", "tae-133-name": "Dauerfahrt", "tae-134-description": "", "tae-134-name": "Warm Up", "tae-135-description": "", "tae-135-name": "Cool Down", "tae-136-description": "", "tae-136-name": "London I", "tae-137-description": "", "tae-137-name": "London II", "tae-138-description": "", "tae-138-name": "Paris I", "tae-139-description": "", "tae-139-name": "Los Angeles I", "tae-14-description": "Stabilisierendes Ganzkörpertraining für Durchstarter, die erste sportliche Erfahrungen ausbauen möchten.\u003cbr\u003e", "tae-14-name": "Paris I", "tae-140-description": "", "tae-140-name": "Los Angeles II", "tae-141-description": "", "tae-141-name": "Athen I", "tae-142-description": "", "tae-142-name": "Athen II", "tae-143-description": "", "tae-143-name": "Tokio I", "tae-144-description": "", "tae-144-name": "Tokio II", "tae-145-description": "", "tae-145-name": "St. Louis I", "tae-146-description": "", "tae-146-name": "St. Louis II", "tae-147-description": "", "tae-147-name": "Stockholm I", "tae-148-description": "", "tae-148-name": "Stockholm II", "tae-149-description": "", "tae-149-name": "Antwerpen I", "tae-15-description": "Stabilisierendes Ganzkörpertraining für Durchstarter, die erste sportliche Erfahrungen ausbauen möchten.\u003cbr\u003e", "tae-15-name": "Paris II", "tae-150-description": "", "tae-150-name": "Antwerpen II", "tae-151-description": "", "tae-151-name": "Amsterdam I", "tae-152-description": "", "tae-152-name": "Amsterdam II", "tae-153-description": "", "tae-153-name": "Berlin I", "tae-154-description": "", "tae-154-name": "Berlin II", "tae-155-description": "", "tae-155-name": "Helsinki I", "tae-156-description": "", "tae-156-name": "Helsinki II", "tae-157-description": "", "tae-157-name": "Melbourne I", "tae-158-description": "", "tae-158-name": "Melbourne II", "tae-159-description": "", "tae-159-name": "Rom I", "tae-16-description": "Kräftigendes Ganzkörpertraining für Freizeitsportler\u003cbr\u003e\u003cbr\u003e", "tae-16-name": "Los Angeles I", "tae-160-description": "", "tae-160-name": "Rom II", "tae-161-description": "", "tae-161-name": "Mexico-City I", "tae-162-description": "", "tae-162-name": "Mexico-City II", "tae-163-description": "", "tae-163-name": "Acapulco I", "tae-164-description": "", "tae-164-name": "Acapulco II", "tae-165-description": "", "tae-165-name": "München I", "tae-166-description": "", "tae-166-name": "München II", "tae-167-description": "", "tae-167-name": "Augsburg I", "tae-168-description": "", "tae-168-name": "Augsburg II", "tae-169-description": "", "tae-169-name": "Montreal I", "tae-17-description": "Kräftigendes Ganzkörpertraining für Freizeitsportler", "tae-17-name": "Los Angeles II", "tae-170-description": "", "tae-170-name": "Montreal II", "tae-171-description": "", "tae-171-name": "London I", "tae-172-description": "", "tae-172-name": "London II", "tae-173-description": "", "tae-173-name": "Paris I", "tae-174-description": "", "tae-174-name": "Paris II", "tae-175-description": "", "tae-175-name": "Los Angeles I", "tae-176-description": "", "tae-176-name": "Los Angeles II", "tae-177-description": "", "tae-177-name": "Athen I", "tae-178-description": "", "tae-178-name": "Athen II", "tae-179-description": "", "tae-179-name": "Tokio I", "tae-18-description": "Stärkendes Ganzkörpertraining für sportbegeisterte Athleten\u003cbr\u003e", "tae-18-name": "Athen I", "tae-180-description": "", "tae-180-name": "Tokio II", "tae-181-description": "", "tae-181-name": "St. Louis I", "tae-182-description": "", "tae-182-name": "St. Louis II", "tae-183-description": "", "tae-183-name": "Stockholm I", "tae-184-description": "", "tae-184-name": "Stockholm II", "tae-185-description": "", "tae-185-name": "Antwerpen I", "tae-186-description": "", "tae-186-name": "Antwerpen II", "tae-187-description": "", "tae-187-name": "Amsterdam I", "tae-188-description": "", "tae-188-name": "Amsterdam II", "tae-189-description": "", "tae-189-name": "Berlin I", "tae-19-description": "Stärkendes Ganzkörpertraining für sportbegeisterte Athleten\u003cbr\u003e", "tae-19-name": "Athen II", "tae-190-description": "", "tae-190-name": "Berlin II", "tae-191-description": "", "tae-191-name": "Helsinki I", "tae-192-description": "", "tae-192-name": "Helsinki II", "tae-193-description": "", "tae-193-name": "Melbourne I", "tae-194-description": "", "tae-194-name": "Melbourne II", "tae-195-description": "", "tae-195-name": "Rom I", "tae-196-description": "", "tae-196-name": "Rom II", "tae-197-description": "", "tae-197-name": "Mexico-City I", "tae-198-description": "", "tae-198-name": "Mexico-City II", "tae-199-description": "", "tae-199-name": "Acapulco I", "tae-2-description": "", "tae-2-name": "Paris II", "tae-20-description": "mit Geodaten und Pulskontrolle", "tae-20-name": "Freies Ausdauertraining", "tae-200-description": "", "tae-200-name": "Acapulco II", "tae-201-description": "", "tae-201-name": "München I", "tae-202-description": "", "tae-202-name": "München II", "tae-203-description": "", "tae-203-name": "Augsburg I", "tae-204-description": "", "tae-204-name": "Augsburg II", "tae-205-description": "", "tae-205-name": "Montreal I", "tae-206-description": "", "tae-206-name": "Montreal II", "tae-207-description": "", "tae-207-name": "Mobilisation", "tae-208-description": "", "tae-208-name": "Stretching", "tae-209-description": "mit Geodaten und Pulskontrolle", "tae-209-name": "Freies Ausdauertraining", "tae-21-description": "", "tae-21-name": "Mobilisation", "tae-22-description": "", "tae-22-name": "Stretching", "tae-23-description": "", "tae-23-name": "Mobilisation", "tae-24-description": "Körpergewicht", "tae-24-name": "Helsinki II", "tae-25-description": "für Sporteinsteiger", "tae-25-name": "London I (L1 SS3) (Körpergewicht)", "tae-26-description": "Körpergewicht", "tae-26-name": "Melbourne II", "tae-27-description": "Körpergewicht", "tae-27-name": "Rom I", "tae-28-description": "Körpergewicht", "tae-28-name": "Rom I", "tae-29-description": "für Freizeitsportler", "tae-29-name": "Paris I (L3) (Körpergewicht)", "tae-3-description": "Körpergewicht", "tae-3-name": "London I", "tae-30-description": "", "tae-30-name": "Acapulco II (L4) (Körpergewicht)", "tae-31-description": "", "tae-31-name": "Paris II (L3) (Körpergewicht)", "tae-32-description": "für routinierte Sportprofis", "tae-32-name": "Tokio I (L5) (Körpergewicht)", "tae-33-description": "", "tae-33-name": "Tokio II (L5) (Körpergewicht)", "tae-34-description": "", "tae-34-name": "London II (L1 SS2) (Körpergewicht)", "tae-35-description": "für Aktive mit sportlichen Grundlagen", "tae-35-name": "Los Angeles I (L2) (Körpergewicht)", "tae-36-description": "Körpergewicht", "tae-36-name": "Augsburg II", "tae-37-description": "", "tae-37-name": "Melbourne II (L6) (Körpergewicht)", "tae-38-description": "", "tae-38-name": "Stretching", "tae-39-description": "Körpergewicht", "tae-39-name": "London I", "tae-4-description": "Körpergewicht", "tae-4-name": "London II", "tae-40-description": "", "tae-40-name": "Los Angeles II (L2) (Körpergewicht)", "tae-41-description": "", "tae-41-name": "Melbourne II (L6) (Körpergewicht)", "tae-42-description": "für sportbegeisterte Freizeitathleten", "tae-42-name": "Acapulco I (L4) (Körpergewicht)", "tae-43-description": "herausforderndes für die Fitnesselite ", "tae-43-name": "Melbourne I (L6) (Körpergewicht) | ", "tae-44-description": "mit Geodaten und Pulskontrolle", "tae-44-name": "Freies Ausdauertraining", "tae-45-description": "Körpergewicht", "tae-45-name": "Athen I", "tae-46-description": "Körpergewicht", "tae-46-name": "Athen II", "tae-47-description": "Körpergewicht", "tae-47-name": "Tokio I", "tae-48-description": "Körpergewicht", "tae-48-name": "Tokio II", "tae-49-description": "Körpergewicht", "tae-49-name": "St. Louis I", "tae-5-description": "mit Geodaten und Pulskontrolle", "tae-5-name": "Freis Ausdauertraining ", "tae-50-description": "Körpergewicht", "tae-50-name": "St. Louis II", "tae-51-description": "Körpergewicht", "tae-51-name": "Stockholm I", "tae-52-description": "Körpergewicht", "tae-52-name": "Stockholm II", "tae-53-description": "Körpergewicht", "tae-53-name": "Antwerpen I", "tae-54-description": "Körpergewicht", "tae-54-name": "Antwerpen II", "tae-55-description": "Körpergewicht", "tae-55-name": "Amsterdam I", "tae-56-description": "Körpergewicht", "tae-56-name": "Amsterdam II", "tae-57-description": "Körpergewicht", "tae-57-name": "Berlin I", "tae-58-description": "Körpergewicht", "tae-58-name": "Berlin II", "tae-59-description": "Körpergewicht", "tae-59-name": "Helsinki I", "tae-6-description": "Körpergewicht", "tae-6-name": "Paris II", "tae-60-description": "Körpergewicht", "tae-60-name": "Helsinki II", "tae-61-description": "Körpergewicht", "tae-61-name": "Melbourne I", "tae-62-description": "Körpergewicht", "tae-62-name": "Melbourne II", "tae-63-description": "Körpergewicht", "tae-63-name": "Rom I", "tae-64-description": "Körpergewicht", "tae-64-name": "Rom II", "tae-65-description": "Körpergewicht", "tae-65-name": "Mexico-City I", "tae-66-description": "Körpergewicht", "tae-66-name": "Mexico-City II", "tae-67-description": "Körpergewicht", "tae-67-name": "Acapulco I", "tae-68-description": "Körpergewicht", "tae-68-name": "Acapulco II", "tae-69-description": "Körpergewicht", "tae-69-name": "München I", "tae-7-description": "Körpergewicht", "tae-7-name": "Los Angeles I", "tae-70-description": "Körpergewicht", "tae-70-name": "München II", "tae-72-description": "Körpergewicht", "tae-72-name": "Augsburg II", "tae-73-description": "Körpergewicht", "tae-73-name": "Montreal I", "tae-74-description": "Körpergewicht", "tae-74-name": "Montreal II", "tae-75-description": "", "tae-75-name": "Zügiges Gehen", "tae-76-description": "", "tae-76-name": "Lockeres Gehen", "tae-77-description": "", "tae-77-name": "Tripp-Trapp-Lauf mit Gehpausen", "tae-78-description": "", "tae-78-name": "Zügiges Gehen", "tae-79-description": "", "tae-79-name": "Lockere Dauerfahrt", "tae-8-description": "Stabilisierendes Ganzkörpertraining für Beginner ohne sportliche Erfahrung\u003cbr\u003e", "tae-8-name": "London I", "tae-80-description": "", "tae-80-name": "Tripp-Trapp-Lauf mit Gehpausen", "tae-81-description": "", "tae-81-name": "Zügiges Gehen", "tae-82-description": "", "tae-82-name": "Lockere Dauerfahrt", "tae-83-description": "", "tae-83-name": "Tripp-Trapp-Lauf mit Gehpausen", "tae-84-description": "", "tae-84-name": "Joggen mit Gehpausen", "tae-85-description": "", "tae-85-name": "Zügiges Gehen", "tae-86-description": "", "tae-86-name": "Joggen mit Gehpausen", "tae-87-description": "", "tae-87-name": "Joggen mit Gehpausen", "tae-88-description": "", "tae-88-name": "Dauerfahrt", "tae-89-description": "", "tae-89-name": "Joggen mit Gehpausen", "tae-9-description": "Stabilisierendes Ganzkörpertraining für Beginner ohne sportliche Erfahrung\u003cbr\u003e", "tae-9-name": "London II", "tae-90-description": "", "tae-90-name": "Zügiges Gehen", "tae-91-description": "", "tae-91-name": "Lockere Dauerfahrt", "tae-92-description": "", "tae-92-name": "Zügiges Gehen", "tae-93-description": "", "tae-93-name": "Dauerfahrt", "tae-94-description": "", "tae-94-name": "Joggen mit Gehpausen", "tae-95-description": "", "tae-95-name": "Lockere Dauerfahrt", "tae-96-description": "", "tae-96-name": "Dauerfahrt", "tae-97-description": "", "tae-97-name": "Zügiges Gehen", "tae-98-description": "", "tae-98-name": "Joggen mit Gehpausen", "tae-99-description": "", "tae-99-name": "Lockere Dauerfahrt", "tag.deviceTraining": "Geräteunterstützt", "tag.devices-Faszienrolle": "Faszienrolle", "tag.devices-Gymnastikband": "Gymnastikband", "tag.devices-Handtuch": "Handtuch", "tag.devices-Kurzhantel": "Kurzhantel", "tag.devices-Langhantel": "Langhantel", "tag.devices-Schlingentrainer": "Schlingentrainer", "tag.devices-Theraband": "Gymnastikband", "tag.devices-Wasserflasche": "Wasserflasche", "tag.hint-bodyweight-description": "Text, Bilder und Video für Trainieren mit dem Köpergewicht einfügen", "tag.hint-bodyweight-name": "Trainieren mit dem Köpergewicht", "tag.hint-cardio-description": "Text, Bilder und Video für Ausdauertraining einfügen", "tag.hint-cardio-name": "Ausdauertraining", "tag.hint-cooldown-description": "Text, Bilder und Video für Abwärmen / Stretching einfügen", "tag.hint-cooldown-name": "Abwärmen / Stretching", "tag.hint-devices-description": "Text, Bilder und Video für Pulsmesser einfügen", "tag.hint-devices-name": "Pulsmesser", "tag.hint-faszienrolle-description": "", "tag.hint-faszienrolle-name": "Faszienrolle", "tag.hint-gymnasticband-description": "\u003ch6\u003eWas ist das?\u003c/h6\u003e\u003cp\u003eDas Gymnastikband ist ein elastisches Gummi-Latex-Band, welches auf Zug belastet wird. Es kam mit der Aerobic-Welle aus dem Amerikanischen Raum nach Europa und hat sich mittlerweile vor allem im Reha, Physio- und Gesundheitssport etabliert und ermöglicht das Training aller wichtigen Muskelgruppen. Mit zunehmender Spannung steigt auch der Widerstand an. Dies ermöglicht, dass jeder mit dem Gymnastikband trainieren kann, ohne die richtige Übungsausführung zu gefährden. Um den richtigen Trainingswiderstand zu finden, gibt es acht verschiedene Stärken von Beige bis Gold. Sie bieten für jeden Sportler die richtige Schwierigkeit – vom Sportanfänger bis hin zum Profisportler.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWas sind die Vorteile?\u003c/h6\u003e\u003cp\u003eDurch die Art der Griffposition, die Variation der Griffweiten wie auch die Wahl des Gymnastikbandes selbst kannst du die Intensität schnell variieren und das Training an die verschiedenen Muskelgruppen anpassen.\u003c/p\u003e\u003cp\u003eIm Vergleich zu reinen Körpergewichtsübungen kannst du mit dem Gymnastikband auch den oberen Rücken gut trainieren.\u003c/p\u003e\u003cp\u003e\u003e\u003ch6\u003eWas ist der richtige Trainingswiderstand?\u003c/h6\u003e\u003cp\u003eDie Übungen deines Fitnesslevels sollten dich zwar beanspruchen, jedoch nicht die Übungsausführung beeinflussen. Den Trainingswiderstand kannst Du durch Griffposition und -breite sowie die Bandstärke an sich variieren.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eVor dem Training:\u003c/h6\u003e\u003cp\u003e Stelle vor dem Training sicher, dass dein Band keine Risse oder andere Beschädigungen aufweist.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eGriff:\u003c/h6\u003e\u003cp\u003eDein Band greifst du, indem du das Ende des Bandes zwischen Daumen und Zeigefinger legst, und das Band um deine Hand wickelst. Das Ende des Bandes darf dabei locker an der Seite herunter hängen.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eTraining:\u003c/h6\u003e\u003cp\u003eHalte das Band bereits in der Ausgangsposition leicht auf Spannung und achte bei der Übungsausführung auf einen stabilen Stand und eine aktive, stabile Körpermitte.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eBefestigung:\u003c/h6\u003e\u003cp\u003eAchte darauf, das Band nicht an scharfen Kanten zu befestigen. Dadurch können Mikrorisse entstehen. Um das Band an der Türe zu fixieren, nutze eine dafür vorgesehene Türhalterung. Wenn du dein Band fixierst, teste vor dem Training die Stabilität der Befestigung.\u003c/p\u003e\u003cp\u003eEine Kontrolle des Trainingsfortschrittes ist durch die verschiedenen Griffpositionen erschwert. Wenn du eine Übung unter gleichen Bedingungen wiederholen möchtest, denke daran auch die gleiche Griffposition und -weite zu benutzen.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWelches Gymnastikband ist das richtige für mich?\u003c/h6\u003e\u003cp\u003eDas Gymnastikband gibt es in acht verschiedenen Stärken. Mit aufsteigendem Schwierigkeitsgrad in beige, gelb, rot, grün, blau, schwarz, silber und gold. Die Wahl des richtigen Gymnastikbandes ist individuell und muss ausprobiert werden. Die Übungen deines Fitnesslevels sollten dich zwar beanspruchen, jedoch nicht die Übungsausführung beeinflussen. Wir empfehlen, dass du mit steigendem Fitnesslevel, auch die Farbe deines Gymnastikbandes steigerst.\u003c/p\u003e\u003cp\u003e\u003ch6\u003ePflege:\u003c/h6\u003e\u003cp\u003ePflege dein Band regelmäßig mit Talkumpulver. Das ist wichtig, damit es nicht porös wird. Wenn du kein Talkumpulver zur Hand hast, reicht auch einfaches Babypuder aus dem Drogeriemarkt.\u003c/p\u003e", "tag.hint-gymnasticband-name": "Gymnastikband", "tag.hint-schlingentrainer-description": "\u003ch6\u003eWas ist das?\u003c/h6\u003e\u003cp\u003eDer Schlingentrainer ist ein kompaktes Fitnessgerät für das Funktionstraining mit Körpergewicht, das mittlerweile von Physiotherapeuten über den Hobby- bis hin zu Profisportlern genutzt wird.\u003c/p\u003e\u003cp\u003eEr wird an einem mindestens körperhohen Punkt (Deckenhaken, Tür, Outdoor, etc.) fixiert.\u003c/p\u003e\u003cp\u003eDurch verschiedene Winkel sowie die Verlagerung des Körperschwerpunkts können der Schwierigkeitsgrad bzw. die Übungsintensität angepasst werden. Dies bedeutet für den Sportler, dass er immer mehrere Muskelgruppen und Muskelketten gleichzeitig beansprucht. Besonders hoch sind dabei die Anforderungen an die Körperspannung sowie die Rumpfkraft.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWas sind die Vorteile eines Schlingentrainings?\u003c/h6\u003e\u003cp\u003eMit den sich in der Ebene bewegenden Schlingen bringst du deinen Körper in eine instabile Position. durch diesen Effekt erzielst du eine Stärkung der Halte- und Rumpfmuskulatur.\u003c/p\u003e\u003cp\u003eIm Vergleich zu reinen Körpergewichtsübungen kannst du mit dem Schlingentrainer auch den oberen Rücken gut trainieren und du kannst ihn aufgrund seines kompakten und einfachen Aufbaus gut auf Reisen mitnehmen.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWas solltest du unbedingt beachten?\u003c/h6\u003e\u003cp\u003eDie Übungen mit dem Schlingentrainer setzen bereits etwas Erfahrung im Sport voraus. Durch die Anforderung an die Mittelkörperspannung können bei falscher Übungsausführung auch Fehler auftreten, welche zu Schmerzen führen können. Absolviere daher vor allem neue Übungen zunächst vor einem Spiegel oder nimm ein Video von dir beim Training auf.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWelcher Schlingentrainer ist der Richtige?\u003c/h6\u003e\u003cp\u003eAuf dem Markt gibt es mittlerweile eine Vielzahl an Angeboten unterschiedlichster Preiskategorien. Grundsätzlich lassen sich zwei Arten von Schlingentrainer unterscheiden: \u003cbr\u003eSchlingentrainer bestehend aus Bändern ohne Umlenkrolle und Schlingentrainer bestehend aus Seilen mit Umlenkrolle. 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"training-week-2-1-3-104-title": "Sportler 4/8", "training-week-2-1-3-105-description": "Halte dich an die Trainingsvorgaben!", "training-week-2-1-3-105-title": "Sportler 5/8", "training-week-2-1-3-106-description": "Hör auf deinen Körper, gönne ihm Pausen!", "training-week-2-1-3-106-title": "Sportler 6/8", "training-week-2-1-3-107-description": "Werde dir deines Fortschritts bewusst!", "training-week-2-1-3-107-title": "Sportler 7/8", "training-week-2-1-3-108-description": "Starke Leistung, das nächste Level wartet!", "training-week-2-1-3-108-title": "Sportler 8/8", "training-week-2-1-4-109-description": "Schau dir in Ruhe die Übungsvideos an!", "training-week-2-1-4-109-title": "Athlet 1/10", "training-week-2-1-4-110-description": "Halte dich an die vorgegebenen Umkehrpunkte!", "training-week-2-1-4-110-title": "Athlet 2/10", "training-week-2-1-4-111-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-1-4-111-title": "Athlet 3/10", "training-week-2-1-4-112-description": "Lasse kein Training aus!", "training-week-2-1-4-112-title": "Athlet 4/10", "training-week-2-1-4-113-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-1-4-113-title": "Athlet 5/10", "training-week-2-1-4-114-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-1-4-114-title": "Athlet 6/10", "training-week-2-1-4-115-description": "Jede Wiederholung zählt!", "training-week-2-1-4-115-title": "Athlet 7/10", "training-week-2-1-4-116-description": "Werde dir deines Fortschritts bewusst!", "training-week-2-1-4-116-title": "Athlet 8/10", "training-week-2-1-4-117-description": "Du hast einiges erreicht, starke Leistung!", "training-week-2-1-4-117-title": "Athlet 9/10", "training-week-2-1-4-118-description": "Das nächste Level wartet, bleib dran!", "training-week-2-1-4-118-title": "Athlet 10/10", "training-week-2-1-5-119-description": "Starte langsam, steigere dich kontinuierlich!", "training-week-2-1-5-119-title": "Profi 1/8", "training-week-2-1-5-120-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-1-5-120-title": "Profi 2/8", "training-week-2-1-5-121-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-1-5-121-title": "Profi 3/8", "training-week-2-1-5-122-description": "Halte dich an die vorgegebenen Umkehrpunkte!", "training-week-2-1-5-122-title": "Profi 4/8", "training-week-2-1-5-123-description": "Hör auf deinen Körper, gönne ihm Pausen!", "training-week-2-1-5-123-title": "Profi 5/8", "training-week-2-1-5-124-description": "Rückschläge halten dich nicht auf!", "training-week-2-1-5-124-title": "Profi 6/8", "training-week-2-1-5-125-description": "Nimm jede Herausforderung an!", "training-week-2-1-5-125-title": "Profi 7/8", "training-week-2-1-5-126-description": "Das nächste Level wartet, bleib dran!", "training-week-2-1-5-126-title": "Profi 8/8", "training-week-2-1-6-127-description": "Starte langsam, steigere dich kontinuierlich!", "training-week-2-1-6-127-title": "Elite 1/6", "training-week-2-1-6-128-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-1-6-128-title": "Elite 2/6", "training-week-2-1-6-129-description": "Jede Wiederholung zählt!", "training-week-2-1-6-129-title": "Elite 3/6", "training-week-2-1-6-130-description": "Achte auf deine Bewegungsausführung!", "training-week-2-1-6-130-title": "Elite 4/6", "training-week-2-1-6-131-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-1-6-131-title": "Elite 5/6", "training-week-2-1-6-132-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-1-6-132-title": "Elite 6/6", "training-week-2-2-13-47-description": "Die Reise beginnt!", "training-week-2-2-13-47-title": "Beginner 1/6", "training-week-2-2-13-48-description": "Die Übungsvideos sind dein Freund!", "training-week-2-2-13-48-title": "Beginner 2/6", "training-week-2-2-13-49-description": "Jede Wiederholung zählt!", "training-week-2-2-13-49-title": "Beginner 3/6", "training-week-2-2-13-50-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-2-13-50-title": "Beginner 4/6", "training-week-2-2-13-51-description": "Starke Leistung, bleib dran!", "training-week-2-2-13-51-title": "Beginner 5/6", "training-week-2-2-13-52-description": "Der Sprung in das nächste Level steht bevor!", "training-week-2-2-13-52-title": "Beginner 6/6", "training-week-2-2-14-53-description": "Die Reise beginnt!", "training-week-2-2-14-53-title": "Durchstarter 1/6", "training-week-2-2-14-54-description": "Fokussiere dich auf die Bewegungsausführung!", "training-week-2-2-14-54-title": "Durchstarter 2/6", "training-week-2-2-14-55-description": "Halte die Pausenzeiten zwischen den Übungen ein!", "training-week-2-2-14-55-title": "Durchstarter 3/6", "training-week-2-2-14-56-description": "Rückschläge halten dich nicht auf!", "training-week-2-2-14-56-title": "Durchstarter 4/6", "training-week-2-2-14-57-description": "Starke Leistung, bleib dran!", "training-week-2-2-14-57-title": "Durchstarter 5/6", "training-week-2-2-14-58-description": "Der Sprung in das nächste Level steht bevor!", "training-week-2-2-14-58-title": "Durchstarter 6/6", "training-week-2-2-15-59-description": "Los geht\u0027s, jede Wiederholung zählt!", "training-week-2-2-15-59-title": "Sportler 1/8", "training-week-2-2-15-60-description": "Lass dir von den Videos helfen!", "training-week-2-2-15-60-title": "Sportler 2/8", "training-week-2-2-15-61-description": "Achte auf deine Bewegungsausführung!", "training-week-2-2-15-61-title": "Sportler 3/8", "training-week-2-2-15-62-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-2-15-62-title": "Sportler 4/8", "training-week-2-2-15-63-description": "Halte dich an die Trainingsvorgaben!", "training-week-2-2-15-63-title": "Sportler 5/8", "training-week-2-2-15-64-description": "Hör auf deinen Körper, gönne ihm Pause!", "training-week-2-2-15-64-title": "Sportler 6/8", "training-week-2-2-15-65-description": "Werde dir deines Fortschritts bewusst!", "training-week-2-2-15-65-title": "Sportler 7/8", "training-week-2-2-15-66-description": "Starke Leistung, das nächste Level wartet!", "training-week-2-2-15-66-title": "Sportler 8/8", "training-week-2-2-16-67-description": "Schaue dir in Ruhe die Übungsvideos an!", "training-week-2-2-16-67-title": "Athlet 1/10", "training-week-2-2-16-68-description": "Halte dich an die vorgegebenen Umkehrpunkte!", "training-week-2-2-16-68-title": "Athlet 2/10", "training-week-2-2-16-69-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-2-16-69-title": "Athlet 3/10", "training-week-2-2-16-70-description": "Lasse kein Training aus!", "training-week-2-2-16-70-title": "Athlet 4/10", "training-week-2-2-16-71-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-2-16-71-title": "Athlet 5/10", "training-week-2-2-16-72-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-2-16-72-title": "Athlet 6/10", "training-week-2-2-16-73-description": "Jede Wiederholung zählt!", "training-week-2-2-16-73-title": "Athlet 7/10", "training-week-2-2-16-74-description": "Werde dir deines Fortschritts bewusst!", "training-week-2-2-16-74-title": "Athlet 8/10", "training-week-2-2-16-75-description": "Du hast einiges erreicht, starke Leistung!", "training-week-2-2-16-75-title": "Athlet 9/10", "training-week-2-2-16-76-description": "Das nächste Level wartet, bleib dran!", "training-week-2-2-16-76-title": "Athlet 10/10", "training-week-2-2-17-77-description": "Starte langsam, steigere dich kontinuierlich!", "training-week-2-2-17-77-title": "Profi 1/8", "training-week-2-2-17-78-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-2-17-78-title": "Profi 2/8", "training-week-2-2-17-79-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-2-17-79-title": "Profi 3/8", "training-week-2-2-17-80-description": "Halte dich an die vorgegebenen Umkehrpunkte!", "training-week-2-2-17-80-title": "Profi 4/8", "training-week-2-2-17-81-description": "Hör auf deinen Körper, gönne ihm Pausen!", "training-week-2-2-17-81-title": "Profi 5/8", "training-week-2-2-17-82-description": "Rückschläge halten dich nicht auf!", "training-week-2-2-17-82-title": "Profi 6/8", "training-week-2-2-17-83-description": "Nimm jede Herausforderung an!", "training-week-2-2-17-83-title": "Profi 7/8", "training-week-2-2-17-84-description": "Das nächste Level wartet, bleib dran!", "training-week-2-2-17-84-title": "Profi 8/8", "training-week-2-2-18-85-description": "Starte langsam, steigere dich kontinuierlich!", "training-week-2-2-18-85-title": "Elite 1/6", "training-week-2-2-18-86-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-2-18-86-title": "Elite 2/6", "training-week-2-2-18-87-description": "Jede Wiederholung zählt!", "training-week-2-2-18-87-title": "Elite 3/6", "training-week-2-2-18-88-description": "Achte auf deine Bewegungsausführung!", "training-week-2-2-18-88-title": "Elite 4/6", "training-week-2-2-18-89-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-2-18-89-title": "Elite 5/6", "training-week-2-2-18-90-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-2-18-90-title": "Elite 6/6", "training-week-2-3-10-23-description": "Schau dir in Ruhe die Übungsvideos an!", "training-week-2-3-10-23-title": "Athlet 1/10", "training-week-2-3-10-24-description": "Halte dich an die vorgegebenen Umkehrpunkte!", "training-week-2-3-10-24-title": "Athlet 2/10", "training-week-2-3-10-25-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-3-10-25-title": "Athlet 3/10", "training-week-2-3-10-26-description": "Lasse kein Training aus!", "training-week-2-3-10-26-title": "Athlet 4/10", "training-week-2-3-10-27-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-3-10-27-title": "Athlet 5/10", "training-week-2-3-10-28-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-3-10-28-title": "Athlet 6/10", "training-week-2-3-10-29-description": "Jede Wiederholung zählt!", "training-week-2-3-10-29-title": "Athlet 7/10", "training-week-2-3-10-30-description": "Werde dir deines Fortschritts bewusst!", "training-week-2-3-10-30-title": "Athlet 8/10", "training-week-2-3-10-31-description": "Du hast einiges erreicht, starke Leistung!", "training-week-2-3-10-31-title": "Athlet 9/10", "training-week-2-3-10-32-description": "Das nächste Level wartet, bleib dran!", "training-week-2-3-10-32-title": "Athlet 10/10", "training-week-2-3-11-33-description": "Starte langsam, steigere dich kontinuierlich!", "training-week-2-3-11-33-title": "Profi 1/8", "training-week-2-3-11-34-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-3-11-34-title": "Profi 2/8", "training-week-2-3-11-35-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-3-11-35-title": "Profi 3/8", "training-week-2-3-11-36-description": "Halte dich an die vorgegebenen Umkehrpunkte!", "training-week-2-3-11-36-title": "Profi 4/8", "training-week-2-3-11-37-description": "Hör auf deinen Körper, gönne ihm Pausen!", "training-week-2-3-11-37-title": "Profi 5/8", "training-week-2-3-11-38-description": "Rückschläge halten dich nicht auf!", "training-week-2-3-11-38-title": "Profi 6/8", "training-week-2-3-11-39-description": "Nimm jede Herausforderung an!", "training-week-2-3-11-39-title": "Profi 7/8", "training-week-2-3-11-40-description": "Das nächste Level wartet, bleib dran!", "training-week-2-3-11-40-title": "Profi 8/8", "training-week-2-3-12-41-description": "Starte langsam, steigere dich kontinuierlich!", "training-week-2-3-12-41-title": "Elite 1/6", "training-week-2-3-12-42-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-3-12-42-title": "Elite 2/6", "training-week-2-3-12-43-description": "Jede Wiederholung zählt!", "training-week-2-3-12-43-title": "Elite 3/6", "training-week-2-3-12-44-description": "Achte auf deine Bewegungsausführung!", "training-week-2-3-12-44-title": "Elite 4/6", "training-week-2-3-12-45-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-3-12-45-title": "Elite 5/6", "training-week-2-3-12-46-description": "Mache deine Schwächen zu deinen Stärken!", "training-week-2-3-12-46-title": "Elite 6/6", "training-week-2-3-7-3-description": "Die Reise beginnt!", "training-week-2-3-7-3-title": "Beginner 1/6", "training-week-2-3-7-4-description": "Die Übungsvideos sind dein Freund!", "training-week-2-3-7-4-title": "Beginner 2/6", "training-week-2-3-7-5-description": "Jede Wiederholung zählt!", "training-week-2-3-7-5-title": "Beginner 3/6", "training-week-2-3-7-6-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-3-7-6-title": "Beginner 4/6", "training-week-2-3-7-7-description": "Starke Leistung, bleib dran!", "training-week-2-3-7-7-title": "Beginner 5/6", "training-week-2-3-7-8-description": "Der Sprung in das nächste Level steht bevor!", "training-week-2-3-7-8-title": "Beginner 6/6", "training-week-2-3-8-10-description": "Fokussiere dich auf deine Bewegungsausführung!", "training-week-2-3-8-10-title": "Durchstarter 2/6", "training-week-2-3-8-11-description": "Halte die Pausenzeiten zwischen den Übungen ein!", "training-week-2-3-8-11-title": "Durchstarter 3/6", "training-week-2-3-8-12-description": "Rückschläge halten dich nicht auf!", "training-week-2-3-8-12-title": "Durchstarter 4/6", "training-week-2-3-8-13-description": "Starke Leistung, bleib dran!", "training-week-2-3-8-13-title": "Durchstarter 5/6", "training-week-2-3-8-14-description": "Der Sprung in das nächste Level steht bevor!", "training-week-2-3-8-14-title": "Durchstarter 6/6", "training-week-2-3-8-9-description": "Die Reise beginnt!", "training-week-2-3-8-9-title": "Durchstarter 1/6", "training-week-2-3-9-15-description": "Los geht\u0027s, jede Wiederholung zählt!", "training-week-2-3-9-15-title": "Sportler 1/8", "training-week-2-3-9-16-description": "Lass dir von den Videos helfen!", "training-week-2-3-9-16-title": "Sportler 2/8", "training-week-2-3-9-17-description": "Achte auf deine Bewegungsausführung!", "training-week-2-3-9-17-title": "Sportler 3/8", "training-week-2-3-9-18-description": "Kontrolliere dein Bewegungstempo!", "training-week-2-3-9-18-title": "Sportler 4/8", "training-week-2-3-9-19-description": "Halte dich an die Trainingsvorgaben!", "training-week-2-3-9-19-title": "Sportler 5/8", "training-week-2-3-9-20-description": "Hör auf deinen Körper, gönne ihm Pausen!", "training-week-2-3-9-20-title": "Sportler 6/8", "training-week-2-3-9-21-description": "Werde dir deines Fortschritts bewusst!", "training-week-2-3-9-21-title": "Sportler 7/8", "training-week-2-3-9-22-description": "Starke Leistung, das nächste Level wartet!", "training-week-2-3-9-22-title": "Sportler 8/8", "training.activity": "Aktivität", "training.alternative": "Alternativtraining", "training.alternative-description": "Radfahren und Gehen", "training.bodyWeight": "Reines Körpergewichtstraining", "training.cancel": "Abbrechen", "training.changeActivity": "Trainingsaktivität auswählen", "training.description": "Trainingsbeschreibung", "training.device": "Geräteunterstütztes Training", "training.endPhase": "Abschluss", "training.endPhase-description": "", "training.endPhase-name": "Abschluss", "training.overview": "Übersicht", "training.phase": "Phase", "training.phases": "Phasen", "training.phasesToDo": "Nächste Trainingsphasen", "training.picture": "Trainingsfoto", "training.running": "Lauftraining", "training.running-description": "auch Crosstrainer, Stepper und Rudergerät", "training.statistics": "Statistik", "training.tasks.loading": "Trainingsdaten werden aktualisiert", "training.trainingsActivity": "Trainingsaktivität", "training.weekTraining": "Trainingswoche", "training.workout": "Workout", "trainingPhase.description": "Trainingsphasen Beschreibung", "trainingactivity-A001-description": "A001 Ausdaueraktivitäten (freie Trainings)", "trainingactivity-A001-name": "Ausdaueraktivitäten (freie Trainings)", "trainingactivity-A002-description": "", "trainingactivity-A002-name": "Locker Gehen", "trainingactivity-A003-description": "A003 Lockeres Gehen", "trainingactivity-A003-name": "Lockeres Gehen", "trainingactivity-A004-description": "A004 Zügiges Gehen", "trainingactivity-A004-name": "Zügiges Gehen", "trainingactivity-A005-description": "A005 Lockeres Walken", "trainingactivity-A005-name": "Lockeres Walken", "trainingactivity-A006-description": "", "trainingactivity-A006-name": "Zügiges Walken", "trainingactivity-A007-description": "", "trainingactivity-A007-name": "Tripp-Trapp-Lauf", "trainingactivity-A008-description": "", "trainingactivity-A008-name": "Gehpause", "trainingactivity-A009-description": "", "trainingactivity-A009-name": "Joggen", "trainingactivity-A010-description": "", "trainingactivity-A010-name": "Radfahren", "trainingactivity-BW1-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schultern\u003cbr\u003e- Bauch\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Aufrechterhalten des Wandkontaktes während dem Strecken der Arme\u003cbr\u003e- Bauch und Gesäß anspannen, um Hohlkreuz zu vermeiden", "trainingactivity-BW1-name": "Wand-Engel", "trainingactivity-BW10-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Arme\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003eBeanspruchte Muskulatur:\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe Schultern, Hüfte und Knie in eine Linie", "trainingactivity-BW10-name": "Käfer", "trainingactivity-BW11-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- der linke Fuß berührt nur kurz den Boden\u003cbr\u003e- langsame Bewegung\u003cbr\u003e", "trainingactivity-BW11-name": "Garnelen-Kniebeuge, links", "trainingactivity-BW12-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- der rechte Fuß berührt nur kurz den Boden\u003cbr\u003e- langsame Bewegung\u003cbr\u003e", "trainingactivity-BW12-name": "Garnelen-Kniebeuge, rechts", "trainingactivity-BW16-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Brustmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e- Arme\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Rumpf fest\u003cbr\u003e- Körper parallel zum Boden", "trainingactivity-BW16-name": "Weiter Handlauf", "trainingactivity-BW17-description": "Arbeitsmuskulatur:\u003cbr\u003e- obere Rückenmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- Armbeuger\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Trainingsintensität durch Standposition variieren\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten", "trainingactivity-BW17-name": "Rudern (Handtuch)", "trainingactivity-BW18-description": "Arbeitsmuskulatur:\u003cbr\u003e- Bauchmuskulatur\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e- Arme\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Druck auf die Ellenbogen bringen\u003cbr\u003e- Schulterblätter zusammenziehen \u003cbr\u003e- Blick nach vorne gerichtet\u003cbr\u003e", "trainingactivity-BW18-name": "Brustheben, liegend", "trainingactivity-BW19-description": "Arbeitsmuskulatur:\u003cbr\u003e- obere Rückenmuskulatur \u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schultern\u003cbr\u003e- Rücken\u003cbr\u003e- Arme\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Druck auf die Ellenbogen bringen\u003cbr\u003e- Schulterblätter zusammenziehen \u003cbr\u003e", "trainingactivity-BW19-name": "Brustheben, Wand", "trainingactivity-BW2-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkel\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eBeanspruchte Muskulatur:\u003cbr\u003e- innere Oberschenkelmuskulatur, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bring dein Gewicht auf dein linkes Bein\u003cbr\u003e- das Gesäß schiebt nach hinten\u003cbr\u003e- Knie bleiben hinter den Fußspitzen\u003cbr\u003e", "trainingactivity-BW2-name": "Seitlicher Ausfallschritt, links", "trainingactivity-BW20-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schultern\u003cbr\u003e- Arme\u003cbr\u003e- Rumpf\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingsinhweise:\u003cbr\u003e- halte die Spannung", "trainingactivity-BW20-name": "Latziehen (Handtuch)", "trainingactivity-BW21-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schultern\u003cbr\u003e- Armstrecker \u003cbr\u003e- Rücken \u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulterblätter zusammenführen\u003cbr\u003e", "trainingactivity-BW21-name": "Armheben, Bauchlage", "trainingactivity-BW22-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter \u003cbr\u003e- Armstrecker \u003cbr\u003e- Rücken \u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulterblätter zusammenführen\u003cbr\u003e", "trainingactivity-BW22-name": "Armheben, Bauchlage (Wasserflasche)", "trainingactivity-BW23-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Arme\u003cbr\u003e- Bauch\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Finger zeigen nach außen\u003cbr\u003e- Blick nach vorne gerichtet", "trainingactivity-BW23-name": "Strecksitz zu Brücke", "trainingactivity-BW24-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e- Arme\u003cbr\u003e- Rumpf\u003cbr\u003e\u003cbr\u003eBeanspruchte Muskulatur:\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- lass die Schultern locker", "trainingactivity-BW24-name": "Käfer zu L-Sitz", "trainingactivity-BW25-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e- Hüfbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e- Arme\u003cbr\u003e- Rumpf\u003cbr\u003e\u003cbr\u003eBeanspruchte Muskulatur:\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- lass die Schultern locker", "trainingactivity-BW25-name": "Käfer zu L-Sitz schwebend", "trainingactivity-BW26-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e- Gesäß, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rückenstrecker\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in den Boden drücken\u003cbr\u003e- Rücken gestreckt\u003cbr\u003e- Kopf auf den Boden abgelegt \u003cbr\u003e", "trainingactivity-BW26-name": "Einbeiniges Beckenheben auf Erhöhung, links", "trainingactivity-BW27-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rückenstrecker\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in den Boden drücken\u003cbr\u003e- Rücken gestreckt\u003cbr\u003e- Kopf auf den Boden abgelegt \u003cbr\u003e", "trainingactivity-BW27-name": "Einbeiniges Beckenheben auf Erhöhung, rechts", "trainingactivity-BW28-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter, rechts\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenke in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Blick folgt der Hand", "trainingactivity-BW28-name": "Seitstütz mit Rotation, auf Knien rechts", "trainingactivity-BW29-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter, links\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelaußenseite, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenke in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Blick folgt der Hand", "trainingactivity-BW29-name": "Seitstütz mit Rotation, auf Knien links", "trainingactivity-BW3-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkel\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eBeanspruchte Muskulatur:\u003cbr\u003e- innere Oberschenkelmuskulatur, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bring dein Gewicht auf dein rechtes Bein\u003cbr\u003e- das Gesäß schiebt nach hinten\u003cbr\u003e- Knie bleiben hinter den Fußspitzen\u003cbr\u003e", "trainingactivity-BW3-name": "Seitlicher Ausfallschritt, rechts", "trainingactivity-BW30-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter, rechts\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenke in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Blick folgt der Hand", "trainingactivity-BW30-name": "Seitstütz mit Rotation, rechts", "trainingactivity-BW31-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter, links\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelaußenseite, links\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenke in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Blick folgt der Hand", "trainingactivity-BW31-name": "Seitstütz mit Rotation, links", "trainingactivity-BW32-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter, rechts\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelinnenseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- linke Finger berühren linke Schläfe", "trainingactivity-BW32-name": "Seitstütz mit Rumpfbeuge, diagonal rechts", "trainingactivity-BW33-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter, links\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelinnenseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- rechte Finger berühren rechte Schläfe", "trainingactivity-BW33-name": "Seitstütz mit Rumpfbeuge, diagonal links", "trainingactivity-BW34a-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade und seitliche/schräge Bauchmuskularur\u003cbr\u003e- Gesäß\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Arme\u003cbr\u003e- Schultern\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Rücken gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-BW34a-name": "Schulter Tap", "trainingactivity-BW34b-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade und seitliche/schräge Bauchmuskularur\u003cbr\u003e- Gesäß\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Arme\u003cbr\u003e- Schultern\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Rücken gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-BW34b-name": "Schulter Tap, kniend", "trainingactivity-BW35a-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf \u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- aufrechter Stand\u003cbr\u003e- einen Punkt mit den Augen fixieren zum Stabilisieren\u003cbr\u003e", "trainingactivity-BW35a-name": "Anfersen, rechts", "trainingactivity-BW35b-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf \u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- aufrechter Stand\u003cbr\u003e- einen Punkt mit den Augen fixieren zum Stabilisieren", "trainingactivity-BW35b-name": "Anfersen, links", "trainingactivity-BW37-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e- Gesäß\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Rücken gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-BW37-name": "Unterarmstütz, kniend", "trainingactivity-BW4-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkel\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bring dein Gewicht auf den Oberschenkel\u003cbr\u003e- das Gesäß schiebt nach hinten\u003cbr\u003e- Knie bleiben hinter den Fußspitzen\u003cbr\u003e", "trainingactivity-BW4-name": "Diagonaler Ausfallschritt, rechts", "trainingactivity-BW5-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelaußenseite, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkel\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bring dein Gewicht auf den Oberschenkel\u003cbr\u003e- das Gesäß schiebt nach hinten\u003cbr\u003e- Knie bleiben hinter den Fußspitzen\u003cbr\u003e", "trainingactivity-BW5-name": "Diagonaler Ausfallschritt, links", "trainingactivity-BW6-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- linkes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Ausfallschritt nach hinten durchführen\u003cbr\u003e", "trainingactivity-BW6-name": "Ausfallschritt, rückwärts rechts ", "trainingactivity-BW7-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- rechtes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Ausfallschritt nach hinten durchführen\u003cbr\u003e", "trainingactivity-BW7-name": "Ausfallschritt, rückwärts links", "trainingactivity-BW8-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Rumpf\u003cbr\u003e- Schultern\u003cbr\u003e- Arme\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe Schultern, Hüfte und rechtes Knie in eine Linie\u003cbr\u003e- halte die Hüfte gerade", "trainingactivity-BW8-name": "Käfer, links", "trainingactivity-BW9-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, links\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Rumpf\u003cbr\u003e- Schultern\u003cbr\u003e- Arme\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe Schultern, Hüfte und linkes Knie in eine Linie\u003cbr\u003e- halte die Hüfte gerade", "trainingactivity-BW9-name": "Käfer, rechts", "trainingactivity-K001-description": "Mobilisiert:\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Lendenwirbelsäule\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hände parallel\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K001-name": "Handlauf", "trainingactivity-K002-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- innere Oberschenkelmuskulatur\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie nach außen rotiert\u003cbr\u003e- Füße parallel\u003cbr\u003e- Rücken gerade\u003cbr\u003e- ganzer Fuß mit Bodenkontakt\u003cbr\u003e", "trainingactivity-K002-name": "Breite Kniebeuge", "trainingactivity-K003-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- rechtes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Hüfte über linkem Knie", "trainingactivity-K003-name": "Kniebeuge, links", "trainingactivity-K004-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rücken\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- ganzer Fuß mit Bodenkontakt\u003cbr\u003e- Füßspitzen zeigen nach vorne, Knie nach außen rotiert\u003cbr\u003e- Hüfte über linkem Knie", "trainingactivity-K004-name": "Kniebeuge, rechts", "trainingactivity-K008-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Oberschenkelinnenseite\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Beine möglichst weit auseinanderführen\u003cbr\u003e- Beanspruchte Muskulatur:\u003cbr\u003e- Oberschenkelinnenseite\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Beine möglichst weit auseinanderführen\u003cbr\u003e- Arme mit Bodenkontakt\u003cbr\u003e- Federnde Bewegung durch abwechselnde Armbeugung und -streckung", "trainingactivity-K008-name": "Männerspagat mit Trizepsstreckung", "trainingactivity-K009-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Oberschenkelinnenseite\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Beine möglichst weit auseinanderführen\u003cbr\u003e- Arme zur Unterstützung mit Bodenkontakt", "trainingactivity-K009-name": "Männerspagat", "trainingactivity-K011-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- linkes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Hüfte über rechtem Knie", "trainingactivity-K011-name": "Ausfallschritt, vorwärts links", "trainingactivity-K012-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- rechtes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Hüfte über linkem Knie", "trainingactivity-K012-name": "Ausfallschritt, vorwärts rechts", "trainingactivity-K013-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie nebeneinander\u003cbr\u003e- Gesäß aktivieren", "trainingactivity-K013-name": "Oberschenkeldehnung der Vorderseite, stehend", "trainingactivity-K014-description": "Arbeitsmuskulatur:\u003cbr\u003e- unterer Rücken \u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Bauch\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte am Ende komplett strecken", "trainingactivity-K014-name": "Kreuzheben ohne Gewicht", "trainingactivity-K016-description": "Arbeitsmuskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eunterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch anspannen, Rücken gerade halten", "trainingactivity-K016-name": "Standwaage im Wechsel", "trainingactivity-K018-description": "Arbeitsmuskulatur:\u003cbr\u003e- Rückenstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- kontrolliertes langsames Auf- und Abrollen\u003cbr\u003e- Wirbel für Wirbel\u003cbr\u003e- Beine gestreckt", "trainingactivity-K018-name": "Aufrollen", "trainingactivity-K019-description": "Arbeitsmuskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Rumpf angespannt\u003cbr\u003e- Handflächen zeigen nach unten\u003cbr\u003e- Arme bis auf Schulterhöhe anheben", "trainingactivity-K019-name": "Seitheben mit langem Hebel", "trainingactivity-K020-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in Boden drücken\u003cbr\u003e- Kopf auf Boden abgelegt\u003cbr\u003e- Kniewinkel in Endposition 90°", "trainingactivity-K020-name": "Hüftstrecken in Rückenlage", "trainingactivity-K021-description": "Arbeitsmuskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Beine fest in den Boden drücken", "trainingactivity-K021-name": "Oberkörperheben in Bauchlage", "trainingactivity-K022-description": "K022 Diagonales Arm- und Beinheben in Bauchlage", "trainingactivity-K022-name": "Diagonales Arm- und Beinheben in Bauchlage", "trainingactivity-K023-description": "Arbeitsmuskulatur:\u003cbr\u003e- unterer und oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Schulterblätter nach hinten-unten ziehen", "trainingactivity-K023-name": "Arm- und Beinheben in Bauchlage", "trainingactivity-K024-description": "Mobilisiert:\u003cbr\u003e- Lendenwirbelsäule\u003cbr\u003e- Brustwirbelsäule\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K024-name": "Hüftrotation in Rückenlage, Beine auf Boden", "trainingactivity-K025-description": "Mobilisiert:\u003cbr\u003e- Hüfte\u003cbr\u003e- Lendenwirbelsäule\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- halte den Bodenkontakt mit den Schultern", "trainingactivity-K025-name": "Skorpion, rückwärts", "trainingactivity-K026-description": "Mobilisiert:\u003cbr\u003e- Lendenwirbelsäule\u003cbr\u003e- Hüfte\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- halte den Bodenkontakt mit den Schultern", "trainingactivity-K026-name": "Skorpion", "trainingactivity-K027-description": "Arbeitsmuskulatur:\u003cbr\u003e- unterer und oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Blick in den Boden\u003cbr\u003e- Wirbelsäule gerade halten", "trainingactivity-K027-name": "Schwimmer", "trainingactivity-K029-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- ziehe das gestreckte Bein leicht zu dir", "trainingactivity-K029-name": "Oberschenkeldehnung der Rückseite, liegend", "trainingactivity-K030-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- ziehe das angewinkelte Bein richtung Brust\u003cbr\u003e- erhöhe die Spannung durch Drücken des Ellenbogens gegen Oberschenkelinnenseite\u003cbr\u003e- steigere die Spannung noch mehr durch leichtes nach außen Bringen des Fußes", "trainingactivity-K030-name": "Gesäßdehnung, liegend", "trainingactivity-K031-description": "Mobilisiert:\u003cbr\u003e- Lendenwirbelsäule\u003cbr\u003e- Brustwirbelsäule\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Knie und Hüfte durchgehend mit Bodenkontakt\u003cbr\u003e- linke Schulter durchgehend mit Bodenkontakt", "trainingactivity-K031-name": "Rumpfrotation in Seitlage, rechts", "trainingactivity-K032-description": "Mobilisiert:\u003cbr\u003e- Lendenwirbelsäule\u003cbr\u003e- Brustwirbelsäule\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Knie und Hüfte durchgehend mit Bodenkontakt\u003cbr\u003e- rechte Schulter durchgehend mit Bodenkontakt", "trainingactivity-K032-name": "Rumpfrotation in Seitlage, links", "trainingactivity-K033-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß \u003cbr\u003e- Oberschenkelrückseite \u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in Boden drücken\u003cbr\u003e- Kopf auf Boden abgelegt\u003cbr\u003e- Kniewinkel in Endposition 90°\u003cbr\u003e- Theraband verläuft über Hüfte", "trainingactivity-K033-name": "Hüftstrecken in Rückenlage (Gymnastikband)", "trainingactivity-K034-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Lendenwirbelsäule durchgehend mit Bodenkontakt\u003cbr\u003e- Kinn zur Brust\u003cbr\u003e- Schwierigkeit durch Spannung des Theraband variieren", "trainingactivity-K034-name": "Rumpfbeuge (Gymnastikband)", "trainingactivity-K035-description": "Mobilisiert:\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweis:\u003cbr\u003e- Lendenwirbelsäule in Kontakt mit dem Boden\u003cbr\u003e- Handrücken zeigen nach unten", "trainingactivity-K035-name": "Schultermobilisation, liegend", "trainingactivity-K036-description": "Arbeitsmuskulatur:\u003cbr\u003e- innere Oberschenkelmuskulatur, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- innere Oberschenkelmuskulatur, rechts\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- rechtes Knie mir Bodenkontakt\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K036-name": "Adduktion in Seitlage, links", "trainingactivity-K037-description": "Arbeitsmuskulatur:\u003cbr\u003e- innere Oberschenkelmuskulatur, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- innere Oberschenkelmuskulatur, links\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- linkes knie mir Bodenkontakt\u003cbr\u003e- Seitlage beibehalten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K037-name": "Adduktion in Seitlage, rechts", "trainingactivity-K038-description": "Moblisiert:\u003cbr\u003e- Lendenwirbelsäule", "trainingactivity-K038-name": "Päckchen", "trainingactivity-K039-description": "Arbeitsmuskulatur:\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K039-name": "Armbeugen (Gymnastikband)", "trainingactivity-K041-description": "Arbeitsmuskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Rumpf angespannt\u003cbr\u003e- Handflächen zeigen nach unten\u003cbr\u003e- Arme bis auf Schulterhöhe anheben", "trainingactivity-K041-name": "Seitheben (Gymnastikband)", "trainingactivity-K043-description": "mobilisiert:\u003cbr\u003e- Sprunggelenk\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweis:\u003cbr\u003e- möglichst große Kreise", "trainingactivity-K043-name": "Fußkreisen", "trainingactivity-K044-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hände nach unten ziehen", "trainingactivity-K044-name": "Trizepsdehnung", "trainingactivity-K045-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Waden\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Körpergewicht Richtung vorderes Bein\u003cbr\u003e- halte den Bodenkontakt mit der hinteren Ferse", "trainingactivity-K045-name": "Wadendehnung, Bein gebeugt", "trainingactivity-K046-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Waden\u003cbr\u003e\u003cbr\u003eTrainingshinweis:\u003cbr\u003e- Zehenspitzen anziehen\u003cbr\u003e- Rücken gerade halten\u003cbr\u003e", "trainingactivity-K046-name": "Wadendehnung, Bein gestreckt", "trainingactivity-K047-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie gestreckt", "trainingactivity-K047-name": "Oberschenkeldehnung der Rückseite, stehend", "trainingactivity-K048-description": "Arbeitsmuskulatur:\u003cbr\u003e- obere Rückenmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- Armstrecker\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulterblätter zusammenziehen \u003cbr\u003e- Schultern nach unten drücken", "trainingactivity-K048-name": "Arme Auseinanderführen (Gymnastikband)", "trainingactivity-K049-description": "Mobilisiert:\u003cbr\u003e- Schulter", "trainingactivity-K049-name": "Schulterkreisen", "trainingactivity-K050-description": "Mobilisiert:\u003cbr\u003e- Schulter", "trainingactivity-K050-name": "Schultermobilisation", "trainingactivity-K054-description": "Arbeitsmuskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Rumpf angespannt\u003cbr\u003e- Handflächen zeigen nach unten\u003cbr\u003e- Arme bis auf Schulterhöhe anheben", "trainingactivity-K054-name": "Seitheben (Kurzhantel)", "trainingactivity-K055-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie nach außen rotiert\u003cbr\u003e- Füße parallel\u003cbr\u003e- Rücken gerade\u003cbr\u003e- ganzer Fuß mit Bodenkontakt\u003cbr\u003e", "trainingactivity-K055-name": "Aufstehen vom Stuhl", "trainingactivity-K056-description": "Arbeitsmuskulatur:\u003cbr\u003e- Schienbeinmuskel\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Gewicht über die Fersen verlagern", "trainingactivity-K056-name": "Zehenanziehen", "trainingactivity-K057-description": "Beanspruchte Muskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schultern nach unten drücken\u003cbr\u003e- Kopf in Verlängerung der Wibelsäule", "trainingactivity-K057-name": "Elefant", "trainingactivity-K058-description": "Arbeitsmuskulatur:\u003cbr\u003e- Wade, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Beinmuskulatur, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Maximalen Bewegungsumfang erreicht man durch absolvieren auf einer Erhöhung.\u003cbr\u003e- Fixpunkt (Stuhl) mindestens auf Hüfthöhe", "trainingactivity-K058-name": "Wadenheben, einbeinig mit Festhalten rechts", "trainingactivity-K059-description": "Arbeitsmuskulatur:\u003cbr\u003e- Wade, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Beinmuskulatur, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Maximalen Bewegungsumfang erreicht man durch absolvieren auf einer Erhöhung.\u003cbr\u003e- Fixpunkt (Stuhl) mindestens auf Hüfthöhe", "trainingactivity-K059-name": "Wadenheben, einbeinig mit Festhalten links", "trainingactivity-K060-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e- Gesäß, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie mit Kontakt", "trainingactivity-K060-name": "Knieflexion, links (Gymnastikband)", "trainingactivity-K061-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie mit Kontakt", "trainingactivity-K061-name": "Knieflexion, rechts (Gymnastikband)", "trainingactivity-K062-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rücken\u003cbr\u003e- Bauch\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- ganzer Fuß mit Bodenkontakt\u003cbr\u003e- Füße parallel, Knie nach außen rotiert\u003cbr\u003e- Fixpunkt (z.B. Stuhl) auf Hüfthöhe", "trainingactivity-K062-name": "Kniebeuge mit Festhalten", "trainingactivity-K063-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, rechts\u003cbr\u003e- Hüftbeuger, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß, links\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie bis auf Hüfthöhe", "trainingactivity-K063-name": "Knieheben im Einbeinstand mit Festhalten, rechts", "trainingactivity-K064-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, links\u003cbr\u003e- Hüftbeuger, link\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie bis auf Hüfthöhe", "trainingactivity-K064-name": "Knieheben im Einbeinstand mit Festhalten, links", "trainingactivity-K066-description": "Arbeitsmuskulatur:\u003cbr\u003e- Äußere Oberschenkelmuskulatur, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte und linkes Sprunggelenk fixieren\u003cbr\u003e- Fixpunkt (z.B. Stuhlhöhe) mindestens auf Hüfthöhe.\u003cbr\u003e- Schulterachse parallel zu Boden", "trainingactivity-K066-name": "Abduktion, links (Gymnastikband)", "trainingactivity-K068-description": "Arbeitsmuskulatur:\u003cbr\u003e- Äußere Oberschenkelmuskulatur, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte und rechtes Sprunggelenk fixieren\u003cbr\u003e- Fixpunkt (z.B. Stuhlhöhe) mindestens auf Hüfthöhe.\u003cbr\u003e- Schulterachse parallel zu Boden", "trainingactivity-K068-name": "Abduktion, rechts (Gymnastikband)", "trainingactivity-K070-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K070-name": "Knieliegestütz", "trainingactivity-K071-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K071-name": "Einarmige Knieliegestütz, links", "trainingactivity-K072-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K072-name": "Einarmige Knieliegestütz, rechts", "trainingactivity-K073-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K073-name": "Liegestütz", "trainingactivity-K074-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Ellenbogen nah am Körper\u003cbr\u003e", "trainingactivity-K074-name": "Enge Liegestütz", "trainingactivity-K075-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kinn zur Brust\u003cbr\u003e- Lendenwirbelsäule dauerhaft mit Bodenkontakt", "trainingactivity-K075-name": "Rumpfbeuge, Arme an Brust", "trainingactivity-K076-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Lendenwirbelsäule durchgehend mit Bodenkontakt\u003cbr\u003e- Kinn zur Brust\u003cbr\u003e- Fersen in den Boden drücken", "trainingactivity-K076-name": "Rumpfbeuge, Hände an Schläfe", "trainingactivity-K078-description": "Mobilisiert:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Fixieren der Hüfte mit Arm gegen Beininnenseite\u003cbr\u003e- Blick folgt der Hand", "trainingactivity-K078-name": "Sumosquat mit Oberkörperrotation", "trainingactivity-K079-description": "Arbeitsmuskulatur:\u003cbr\u003e- unterer Rücken \u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Bauch\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte am Ende komplett strecken", "trainingactivity-K079-name": "Kreuzheben (Gymnastikband)", "trainingactivity-K080-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Körper in einer Linie\u003cbr\u003e", "trainingactivity-K080-name": "Knie zum Ellenbogen", "trainingactivity-K081-description": "Mobilisiert:\u003cbr\u003e- Brust- und Lendenwirbelsäule\u003cbr\u003e- Hüfte\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Blick folgt der Hand\u003cbr\u003e- hinteres Bein möglichst gestreckt", "trainingactivity-K081-name": "Ausfallschritt mit Oberkörperrotation", "trainingactivity-K082-description": "Arbeitsmuskulatur:\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Lendenwirbelsäule durchgehend mit Bodenkontakt\u003cbr\u003e- Kinn zur Brust\u003cbr\u003e", "trainingactivity-K082-name": "Rumpfbeuge, seitlich im Wechsel", "trainingactivity-K083-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rücken\u003cbr\u003e- Bauch\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- ganzer Fuß mit Bodenkontakt\u003cbr\u003e- Füße parallel, Knie nach außen rotiert\u003cbr\u003e- Theraband durchgehend auf Spannung", "trainingactivity-K083-name": "Kniebeuge (Gymnastikband)", "trainingactivity-K084-description": "Mobilisiert:\u003cbr\u003e- Schulter, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Handfläche zeigt immer nach oben", "trainingactivity-K084-name": "Tasse, rechts", "trainingactivity-K085-description": "Mobilisiert:\u003cbr\u003e- Schulter, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Handfläche zeigt immer nach oben", "trainingactivity-K085-name": "Tasse, links", "trainingactivity-K086-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Hüftbeuger links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- möglichst großer Schritt, Knie hinter Zehenspitzen\u003cbr\u003e- Rücken gerade", "trainingactivity-K086-name": "Hüftbeuger Dehnung, links", "trainingactivity-K087-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Hüftbeuger rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- möglichst großer Schritt, Knie hinter Zehenspitzen\u003cbr\u003e- Rücken gerade", "trainingactivity-K087-name": "Hüftbeuger Dehnung, rechts", "trainingactivity-K088-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- hintere Oberschenkelmuskulatur, rechts\u003cbr\u003e- unterer Rücken\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Hüfte parallel zum Boden\u003cbr\u003e- Rücken gerade", "trainingactivity-K088-name": "Vierfüßlerstand Hüftextension, Bein angewinkelt rechts", "trainingactivity-K089-description": "K089 Vierfüßlerstand Hüftextension, Bein angewinkelt, links", "trainingactivity-K089-name": "Vierfüßlerstand Hüftextension, Bein angewinkelt, links", "trainingactivity-K090-description": "Arbeitsmuskulatur:\u003cbr\u003e- obere Rückenmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schultern nach unten drücken\u003cbr\u003e- Oberkörper aufrecht", "trainingactivity-K090-name": "Enges Rudern (Gymnastikband)", "trainingactivity-K091-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K091-name": "Liegestütz, Beine auf Erhöhung", "trainingactivity-K092-description": "Arbeitsmuskulatur:\u003cbr\u003e- Armstrecker\u003cbr\u003e- Brust\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hände parallel\u003cbr\u003e- Fingerspitzen zeigen nach vorne\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K092-name": "Liegestütz (Gymnastikband)", "trainingactivity-K093-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Ellenbogen nah am Körper", "trainingactivity-K093-name": "Enge Liegestütz (Gymnastikband)", "trainingactivity-K094-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K094-name": "Einarmige Liegestütz im Wechsel", "trainingactivity-K095-description": "Arbeitsmuskulatur:\u003cbr\u003e- Schulter \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K095-name": "Schulter Presse", "trainingactivity-K096-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K096-name": "Seitstütz auf Unterarm, rechts", "trainingactivity-K097-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K097-name": "Seitstütz auf Unterarm, links", "trainingactivity-K098-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie auf einer Höhe", "trainingactivity-K098-name": "Sitzendes Beinstrecken, rechts ", "trainingactivity-K099-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie auf einer Höhe", "trainingactivity-K099-name": "Sitzendes Beinstrecken, links", "trainingactivity-K100-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie auf einer Höhe", "trainingactivity-K100-name": "Sitzendes Beinstrecken mit Widerstand, links (Gymnastikband)", "trainingactivity-K101-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie auf einer Höhe", "trainingactivity-K101-name": "Sitzendes Beinstrecken mit Widerstand, rechts (Gymnastikband)", "trainingactivity-K102-description": "Mobilisiert:\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- gerader Rücken\u003cbr\u003e- Kopf leitet Drehung ein\u003cbr\u003e- Schultern nach unten drücken", "trainingactivity-K102-name": "Rumpfrotation im Sitzen", "trainingactivity-K103-description": "Mobilisiert:\u003cbr\u003e- Handgelenke\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- mit wenig Druck auf den Handgelenken beginnen und langsam steigern.", "trainingactivity-K103-name": "Handgelenkswandern", "trainingactivity-K104-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten\u003cbr\u003e", "trainingactivity-K104-name": "Beckenheben auf Erhöhung", "trainingactivity-K105-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Fingerspitzen zeigen nach vorne", "trainingactivity-K105-name": "Liegestütz, Hände auf Erhöhung", "trainingactivity-K106-description": "Arbeitsmuskulatur:\u003cbr\u003e- obere Rückenmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- Armbeuger\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Trainingsintensität durch Standposition variieren\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten", "trainingactivity-K106-name": "Enges Rudern, stehend (Schlingentrainer)", "trainingactivity-K107-description": "Arbeitsmuskulatur:\u003cbr\u003e- obere Rückenmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- Armstrecker\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Intensität durch Standposition variiren.\u003cbr\u003e- Schultern nach unten drücken", "trainingactivity-K107-name": "Arme Auseinanderführen (Schlingentrainer)", "trainingactivity-K109-description": "Arbeitsmuskulatur:\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Wirbelsäule gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K109-name": "Armbeuge (Schlingentrainer)", "trainingactivity-K110-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberer Rücken\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003eRücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Schulterblätter zusammenziehen\u003cbr\u003e- Schultern nach unten drücken\u003cbr\u003e- Variiere die Intensität durch deine Standposition", "trainingactivity-K110-name": "Weites Rudern, stehend (Schlingentrainer)", "trainingactivity-K111-description": "Arbeitsmuskulatur:\u003cbr\u003e- Bauchmuskulatur\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schultern\u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Gesäß möglichst weit nach oben ziehen", "trainingactivity-K111-name": "Klappmesser (Schlingentrainer)", "trainingactivity-K112-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Halte den unteren Rücken gerade\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K112-name": "Unterarmstütz mit Rumpfbeuge (Schlingentrainer)", "trainingactivity-K114-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten\u003cbr\u003e", "trainingactivity-K114-name": "Beckenheben (Schlingentrainer)", "trainingactivity-K115-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rückenstrecker\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in den Boden drücken\u003cbr\u003e- Gesäß möglichst statisch\u003cbr\u003e- Rücken gestreckt\u003cbr\u003e- Kopf auf Boden abgelegt", "trainingactivity-K115-name": "Einbeinige Knieflexion, Rückenlage rechts (Schlingentrainer)", "trainingactivity-K116-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite links\u003cbr\u003e- Gesäß links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rückenstrecker\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in den Boden drücken\u003cbr\u003e- Gesäß möglichst statisch\u003cbr\u003e- Rücken gestreckt\u003cbr\u003e- Kopf auf Boden abgelegt", "trainingactivity-K116-name": "Einbeinige Knieflexion, Rückenlage links (Schlingentrainer)", "trainingactivity-K117 -description": "K117 Einbeiniges Beckenheben, rechts (Schlingentrainer)", "trainingactivity-K117 -name": "Einbeiniges Beckenheben, rechts (Schlingentrainer)", "trainingactivity-K118-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rückenstrecker\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in den Boden drücken\u003cbr\u003e- Gesäß möglichst statisch\u003cbr\u003e- Rücken gestreckt\u003cbr\u003e- Kopf auf Boden abgelegt", "trainingactivity-K118-name": "Einbeiniges Beckenheben, rechts (Schlingentrainer)", "trainingactivity-K119 -description": "K119 Ausrollen, kniend (Schlingentrainer)", "trainingactivity-K119 -name": "Ausrollen, kniend (Schlingentrainer)", "trainingactivity-K120-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brust \u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Handgelenke fixiert", "trainingactivity-K120-name": "Liegestütz (Schlingentrainer)", "trainingactivity-K122-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter, links\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelaußenseite, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenke in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K122-name": "Seitstütz, links (Schlingentrainer)", "trainingactivity-K123-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, links\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenk in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K123-name": "Seitstütz mit Abduktion, links (Schlingentrainer)", "trainingactivity-K124-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Beine in Endposition leicht gewinkelt\u003cbr\u003e- Intensität durch Übungsposition variieren\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K124-name": "Halbe Rumpfbeuge (Schlingentrainer)", "trainingactivity-K125-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, links\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter, links\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K125-name": "Seitstütz mit Rumpfbeuge, links (Schlingentrainer)", "trainingactivity-K126-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- halte den unteren Rücken gerade\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K126-name": "Unterarmstütz (Schlingentrainer)", "trainingactivity-K127-description": "Arbeitsmuskulatur:\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- halte den unteren Rücken gerade\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K127-name": "Schräge Rumpfbeuge (Schlingentrainer)", "trainingactivity-K128-description": "Arbeitsmuskulatur:\u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Rücken gerade halten\u003cbr\u003e- Trainingsintensität durch Standposition variieren\u003cbr\u003e", "trainingactivity-K128-name": "Trizepsstrecken (Schlingentrainer)", "trainingactivity-K129-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauchmuskulatur\u003cbr\u003e- Schulter\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Ellenbogen nah am Körper führen\u003cbr\u003e- Bewegung ausführen, bis die Hände auf Schulterhöhe\u003cbr\u003e- Beine gestreckt", "trainingactivity-K129-name": "Klimmzug im L-Sitz (Schlingentrainer)", "trainingactivity-K130-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Ellenbogen nah am Körper führen\u003cbr\u003e- Beine weit nach vorne stellen", "trainingactivity-K130-name": "Klimmzug mit Unterstützung der Füße (Schlingentrainer)", "trainingactivity-K131-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauchmuskulatur\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Ellenbogen nah am Körper führen\u003cbr\u003e- Bewegung ausführen, bis die Hände auf Schulterhöhe sind", "trainingactivity-K131-name": "Passiver Klimmzug (Schlingentrainer)", "trainingactivity-K132-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauchmuskulatur\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Ellenbogen nah am Körper führen\u003cbr\u003e- Bewegung ausführen, bis die Hände auf Schulterhöhe sind", "trainingactivity-K132-name": "Klimmzug (Schlingentrainer)", "trainingactivity-K133-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- rechtes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Ausfallschritt nach hinten durchführen", "trainingactivity-K133-name": "Ausfallschritt, rechts (Schlingentrainer)", "trainingactivity-K134-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- linkes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Ausfallschritt nach hinten durchführen", "trainingactivity-K134-name": "Ausfallschritt, links (Schlingentrainer)", "trainingactivity-K135-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e- Gesäß\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- ganzer Fuß mit Bodenkontakt\u003cbr\u003e- Füßspitzen zeigen nach vorne, Knie nach außen rotiert\u003cbr\u003e- Knie hinter Zehenspitzen", "trainingactivity-K135-name": "Kniebeuge (Schlingentrainer)", "trainingactivity-K136-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, rechts\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- ganzer Fuß mit Bodenkontakt\u003cbr\u003e- Knie außenrotiert, Fußspitze zeigt nach vorne", "trainingactivity-K136-name": "Einbeinige Kniebeuge, unterstützt rechts (Schlingentrainer)", "trainingactivity-K137-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite, links\u003cbr\u003e- Gesäß, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e- Oberschenkelaußenseite links\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Ganzer Fuß mit Bodenkontakt\u003cbr\u003e- Knie außenrotiert, Fußspitze zeigt nach vorne", "trainingactivity-K137-name": "Einbeinige Kniebeuge, unterstützt links (Schlingentrainer)", "trainingactivity-K138-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter, links\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenke in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K138-name": "Seitstütz, rechts (Schlingentrainer)", "trainingactivity-K139-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, rechts\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schulter\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schulter-, Hüft- und Sprunggelenk in einer Linie\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K139-name": "Seitstütz mit Abduktion, rechts (Schlingentrainer)", "trainingactivity-K140-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter, rechts\u003cbr\u003e- Rücken\u003cbr\u003e- Oberschenkelinnenseite, links\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- linke Finger berühren linke Schläfe", "trainingactivity-K140-name": "Seitstütz mit Rumpfbeuge, rechts (Schlingentrainer)", "trainingactivity-K141-description": "Arbeitsmuskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Brust\u003cbr\u003e- Rücken\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K141-name": "Ausrollen im Stehen (Schlingentrainer)", "trainingactivity-K142-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- Armstrecker\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K142-name": "A-Form (Schlingentrainer)", "trainingactivity-K143-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Rücken gerade\u003cbr\u003e- varriere die Intensität durch durch deine Standposition\u003cbr\u003e- Körper in einer Linie", "trainingactivity-K143-name": "W-Form (Schlingentrainer)", "trainingactivity-K145-description": "Arbeitsmuskulatur:\u003cbr\u003e- innere Oberschenkelmuskulatur, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäßmuskulatur\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte und linkes Sprunggelenk fixieren", "trainingactivity-K145-name": "Adduktion, links (Gymnastikband)", "trainingactivity-K146-description": "Arbeitsmuskulatur:\u003cbr\u003e- äußere Oberschenkelmuskulatur, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte und linkes Sprunggelenk fixieren", "trainingactivity-K146-name": "Abduktion mit Widerstand, rechts (Gymnastikband)", "trainingactivity-K147-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e- Rücken\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte parallel zu Tür\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Zehen nach innen rotiert\u003cbr\u003e- Bewegungsumfang an Beweglichkeit anpassen", "trainingactivity-K147-name": "Hüftextension, rechts (Gymnastikband)", "trainingactivity-K148-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Rückenmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte und Brust zeigen nach vorne", "trainingactivity-K148-name": "Lateralflexion, links (Gymnastikband)", "trainingactivity-K149-description": "Arbeitsmuskulatur:\u003cbr\u003e- schräge/seitliche Bauchmuskulatur, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Knie leicht gebeugt", "trainingactivity-K149-name": "Rumpfrotation, rechts (Gymnastikband)", "trainingactivity-K150 -description": "K150 Armstrecken (Gymnastikband)", "trainingactivity-K150 -name": "Armstrecken (Gymnastikband)", "trainingactivity-K151-description": "Arbeitsmuskulatur:\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K151-name": "Armbeugen (Gymnastikband)", "trainingactivity-K152-description": "Arbeitsmuskulatur:\u003cbr\u003e- obere Rückenmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Armbeuger\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schultern nach unten drücken\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten", "trainingactivity-K152-name": "Enges Rudern, stehend (Gymnastikband)", "trainingactivity-K155-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Lendenwirbelsäule durchgehend mit Bodenkontakt\u003cbr\u003e- Kinn zur Brust\u003cbr\u003e- Schwierigkeit durch Spannung des Theraband variieren", "trainingactivity-K155-name": "Rumpfbeuge, unterstützend (Gymnastikband)", "trainingactivity-K157-description": "Arbeitsmuskulatur:\u003cbr\u003e- äußere Oberschenkelmuskulatur, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte und linkes Sprunggelenk fixieren", "trainingactivity-K157-name": "Abduktion mit Widerstand, links (Gymnastikband)", "trainingactivity-K158-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e- Rücken\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte parallel zu Tür\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Zehen nach innen rotiert\u003cbr\u003e- Bewegungsumfang an Beweglichkeit anpassen", "trainingactivity-K158-name": "Hüftextension, links (Gymnastikband)", "trainingactivity-K159-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Rückenmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Hüfte und Brust zeigen nach vorne", "trainingactivity-K159-name": "Lateralflexion, rechts (Gymnastikband)", "trainingactivity-K160 -description": "K160 Rumpfrotation, links (Gymnastikband)", "trainingactivity-K160 -name": "Rumpfrotation, links (Gymnastikband)", "trainingactivity-K161-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in Boden drücken\u003cbr\u003e- Kopf auf Boden abgelegt\u003cbr\u003e- rechter Kniewinkel in Endposition 90°", "trainingactivity-K161-name": "Hüftstrecken in Rückenlage, einbeinig rechts", "trainingactivity-K162-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß links\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Arme in Boden drücken\u003cbr\u003e- Kopf auf Boden abgelegt\u003cbr\u003e- linker Kniewinkel in Endposition 90°", "trainingactivity-K162-name": "Hüftstrecken in Rückenlage, einbeinig links", "trainingactivity-K163-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e- Gesäß\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Rücken gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K163-name": "Unterarmstütz", "trainingactivity-K165-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- hintere Oberschenkelmuskulatur, rechts\u003cbr\u003e- unterer Rücken\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Hüfte parallel zum Boden\u003cbr\u003e- Rücken gerade", "trainingactivity-K165-name": "Vierfüßlerstand Hüftextension, Bein gestreckt rechts (Gymnastikband)", "trainingactivity-K166-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß, links\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- hintere Oberschenkelmuskulatur, links\u003cbr\u003e- unterer Rücken\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Hüfte parallel zum Boden\u003cbr\u003e- Rücken gerade", "trainingactivity-K166-name": "Vierfüßlerstand Hüftextension, Bein gestreckt links (Gymnastikband)", "trainingactivity-K167-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- unterer und oberer Rücken\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Blick in den Boden\u003cbr\u003e- Wirbelsäule gerade halten", "trainingactivity-K167-name": "Unterarmstütz mit Diagonalem Arm und Beinheben", "trainingactivity-K168-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schultern fixiert \u003cbr\u003e- Bauch anspannen, Rücken gerade halten\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule", "trainingactivity-K168-name": "Unterarmstütz mit Armstreckung, kniend", "trainingactivity-K169-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Bauch anspannen, Wirbelsäule gerade halten", "trainingactivity-K169-name": "Unterarmstütz mit Beinextension", "trainingactivity-K171-description": "Beanspruchte Muskulatur:\u003cbr\u003e- innerer Oberschenkel\u003cbr\u003e", "trainingactivity-K171-name": "Schmetterling", "trainingactivity-K172-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Gesäß, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- aufrechter Oberkörper", "trainingactivity-K172-name": "Gesäßdehnung, sitzend rechts", "trainingactivity-K173-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Gesäß, links\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- aufrechter Oberkörper", "trainingactivity-K173-name": "Gesäßdehnung, sitzend links", "trainingactivity-K174-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e- Brust", "trainingactivity-K174-name": "Schulterdehnen, kniend", "trainingactivity-K175 -description": "K175 Wade, links (Faszienrolle)", "trainingactivity-K175 -name": "Wade, links (Faszienrolle)", "trainingactivity-K176-description": "Beanspruchte Muskulatur:\u003cbr\u003e- Wade, rechts\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e- Arme\u003cbr\u003e- Beine\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung auf den Armen und dem anderen Bein\u003cbr\u003e- rolle vom Fuß bis zum oberen Ende der Wade\u003cbr\u003e- lasse die Kniekehle aus", "trainingactivity-K176-name": "Wade, rechts (Faszienrolle)", "trainingactivity-K177-description": "Mobilisiert:\u003cbr\u003e- Oberschenkelrückseite, rechts\u003cbr\u003e \u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e- Arme\u003cbr\u003e- Beine\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung auf den Armen und dem anderen Bein\u003cbr\u003e- rolle von der Kniekehle bis zu dem Ansatz des Gesäßes\u003cbr\u003e", "trainingactivity-K177-name": "Beinbeuger, rechts (Faszienrolle)", "trainingactivity-K178-description": "Mobilisiert:\u003cbr\u003e- Oberschenkelrückseite, links\u003cbr\u003e \u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e- Arme\u003cbr\u003e- Beine\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung auf den Armen und dem anderen Bein\u003cbr\u003e- rolle von der Kniekehle bis zu dem Ansatz des Gesäßes\u003cbr\u003e", "trainingactivity-K178-name": "Beinbeuger, links (Faszienrolle)", "trainingactivity-K179-description": "Mobilisiert:\u003cbr\u003e- Gesäß\u003cbr\u003e \u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e- Arme\u003cbr\u003e- Beine\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Körpergewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung auf den Armen und dem anderen Bein\u003cbr\u003e- rotiere den Oberkörper nach rechts\u003cbr\u003e", "trainingactivity-K179-name": "Gluteus, rechts (Faszienrolle)", "trainingactivity-K180-description": "Arbeitsmuskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e \u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Rumpf\u003cbr\u003e- Arme\u003cbr\u003e- Beine\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Körpergewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung auf den Armen und dem anderen Bein\u003cbr\u003e- rotiere den Oberkörper nach links", "trainingactivity-K180-name": "Gluteus, links (Faszienrolle)", "trainingactivity-K181-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung", "trainingactivity-K181-name": "Oberer Rücken (Faszienrolle)", "trainingactivity-K184-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelinnenseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung", "trainingactivity-K184-name": "Oberschenkel, innen rechts (Faszienrolle)", "trainingactivity-K185-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelinnenseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung", "trainingactivity-K185-name": "Oberschenkel, innen links (Faszienrolle)", "trainingactivity-K186-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelaußenseite, rechts\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung", "trainingactivity-K186-name": "Oberschenkel, außen rechts (Faszienrolle)", "trainingactivity-K187-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelaußenseite, links\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- bringe dein Gewicht auf die Rolle\u003cbr\u003e- kontrolliere den Druck mit der Gewichtsverlagerung", "trainingactivity-K187-name": "Oberschenkel, außen links (Faszienrolle)", "trainingactivity-K189-description": "Arbeitsmuskulatur:\u003cbr\u003e- Arme\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Bauch\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- aufrecht sitzen\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Blick nach vorne gerichtet", "trainingactivity-K189-name": "Arme vor Brust Auseinanderziehen", "trainingactivity-K190-description": "Moblisiert:\u003cbr\u003e- Halswirbelsäule\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweis:\u003cbr\u003e- kontrollierte Bewegung", "trainingactivity-K190-name": "Kopfrotation", "trainingactivity-K191-description": "Moblisiert:\u003cbr\u003e- Halswirbelsäule\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweis:\u003cbr\u003e- kontrollierte Bewegung", "trainingactivity-K191-name": "Kopfneigung", "trainingactivity-K192-description": "Arbeitsmuskulatur:\u003cbr\u003e- Brustmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Arme\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Schultern lockerlassen\u003cbr\u003e- halte den Druck konstant \u003cbr\u003e", "trainingactivity-K192-name": "Brustaktivierung", "trainingactivity-K193-description": "Arbeitsmuskulatur:\u003cbr\u003e- Schulter\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Rumpf angespannt\u003cbr\u003e- Handflächen zeigen nach unten\u003cbr\u003e- Arme bis auf Schulterhöhe anheben", "trainingactivity-K193-name": "Seitheben (Wasserflasche)", "trainingactivity-K194-description": "Arbeitsmuskulatur:\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- halte den Rücken gerade\u003cbr\u003e- Wasserflaschen zeigen nach vorne", "trainingactivity-K194-name": "Vorgebeugtes Rudern, stehend (Wasserflasche)", "trainingactivity-K196-description": "Arbeitsmuskulatur:\u003cbr\u003e- Schultern\u003cbr\u003e- Armstrecker\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e- Brust\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kopf in Verlängerung der Wirbelsäule\u003cbr\u003e- Bauch unter Spannung\u003cbr\u003e- Rücken gerade\u003cbr\u003e", "trainingactivity-K196-name": "Handstandliegestütz", "trainingactivity-K197-description": "Arbeitsmuskulatur:\u003cbr\u003e- Oberschenkelvorderseite\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Gesäß\u003cbr\u003e- Oberschenkelrückseite\u003cbr\u003e- Oberschenkelaußenseite\u003cbr\u003e- Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- linkes Knie hinter Zehenspitze\u003cbr\u003e- Rücken gerade\u003cbr\u003e- Ausfallschritt nach vorne durchführen\u003cbr\u003e", "trainingactivity-K197-name": "Ausfallschritte, abwechselnd (Wasserflasche)", "trainingactivity-K198-description": "Arbeitsmuskulatur:\u003cbr\u003e- seitliche/schräge Bauchmuskulatur\u003cbr\u003e- oberer Rücken\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- Arme\u003cbr\u003e- unterer Rücken\u003cbr\u003e\u003cbr\u003eMobilisiert:\u003cbr\u003e- oberer Rücken\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Blick folgt der Hand", "trainingactivity-K198-name": "Vierfüßlerstand mit Oberkörperrotation, abwechselnd", "trainingactivity-K199-description": "Arbeitsmuskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- schräge Bauchmuskulatur\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Lendenwirbelsäule durchgehend mit Bodenkontakt\u003cbr\u003e- Kinn zur Brust\u003cbr\u003e", "trainingactivity-K199-name": "Rumpfbeuge, sitzend", "trainingactivity-K200-description": "Arbeitsmuskulatur:\u003cbr\u003e- schräge Bauchmuskulatur, links\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kinn zur Brust", "trainingactivity-K200-name": "Schräge Rumpfbeuge, links", "trainingactivity-K201-description": "Arbeitsmuskulatur:\u003cbr\u003e- schräge Bauchmuskulatur, rechts\u003cbr\u003e- Hüftbeuger\u003cbr\u003e\u003cbr\u003eUnterstützende Muskulatur:\u003cbr\u003e- gerade Bauchmuskulatur\u003cbr\u003e- Schultern\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainingshinweise:\u003cbr\u003e- Kinn zur Brust", "trainingactivity-K201-name": "Schräge Rumpfbeuge, rechts", "trainingactivity-OTHER-description": "Sonstige", "trainingactivity-OTHER-name": "Sonstige", "trainingactivity-P01-description": "Pause", "trainingactivity-P01-name": "Pause", "trainingactivity-TEST01A-description": "Testübung Ausdauer 01 Joggen", "trainingactivity-TEST01A-name": "Joggen", "trainingactivity-TEST01K-description": "Testübung 01 Kniebeuge", "trainingactivity-TEST01K-name": "Kniebeuge", "trainingactivity-TEST02A-description": "Abschlussphase Ausdauer", "trainingactivity-TEST02A-name": "Abschluss", "trainingactivity-training-endPhase-description": "", "trainingactivity-training-endPhase-name": "Abschluss", "tts.pulseZoneTexts.highZone.text1": "{{pulseDiff}} verlangsamen", "tts.pulseZoneTexts.highZone.text2": "Bitte {{pulseDiff}} verlangsamen", "tts.pulseZoneTexts.lowerToleranceZone.text1": "Noch etwas beschleunigen", "tts.pulseZoneTexts.lowerToleranceZone.text2": "Tempo etwas beschleunigen", "tts.pulseZoneTexts.lowerToleranceZone.text3": "Du kannst noch etwas beschleunigen", "tts.pulseZoneTexts.lowerZone.text1": "{{pulseDiff}} beschleunigen", "tts.pulseZoneTexts.lowerZone.text2": "Bitte {{pulseDiff}} beschleunigen", "tts.pulseZoneTexts.phaseChangeDown.text1": "Jetzt {{pulseDiff}} verlangsamen", "tts.pulseZoneTexts.phaseChangeDown.text2": "Für {{pulseProfileName}} {{pulseDiff}} verlangsamen", "tts.pulseZoneTexts.phaseChangeToleranceDown.text1": "{{pulseProfileName}} fast erreicht. Noch etwas verlangsamen", "tts.pulseZoneTexts.phaseChangeToleranceUp.text1": "{{pulseProfileName}} fast erreicht. Noch etwas beschleunigen", "tts.pulseZoneTexts.phaseChangeUp.text1": "Jetzt {{pulseDiff}} beschleunigen", "tts.pulseZoneTexts.phaseChangeUp.text2": "Für {{pulseProfileName}} {{pulseDiff}} beschleunigen", "tts.pulseZoneTexts.targetZone.text1": "Tempo halten", "tts.pulseZoneTexts.targetZone.text2": "Bitte Tempo halten", "tts.pulseZoneTexts.targetZone.text3": "Gut, Tempo weiter halten", "tts.pulseZoneTexts.targetZone.text4": "Sehr gut. Tempo weiter halten", "tts.pulseZoneTexts.targetZone.text5": "Perfekt, du trainierst konstant mit der richtigen Intensität", "tts.pulseZoneTexts.upperToleranceZone.text1": "Noch etwas verlangsamen", "tts.pulseZoneTexts.upperToleranceZone.text2": "Tempo etwas verlangsamen", "tts.pulseZoneTexts.upperToleranceZone.text3": "Du kannst noch etwas verlangsamen", "tts.trainingChange.10secRemaining": "Noch 10 Sekunden bis zum Trainingsziel.", "tts.trainingChange.10secRemainingToPhase": "Noch 10 Sekunden bis {{phaseName}}", "tts.trainingChange.1minRemaining": "Noch 1 Minute bis zu deinem Trainingsziel.", "tts.trainingChange.20secRemaining": "Noch 20 Sekunden bis zum Trainingsziel.", "tts.trainingChange.5minRemaining": "Du hast dein Ziel fast erreicht. Die Trainingszeit beträgt noch 5 Minuten.", "tts.trainingChange.trainingFinished": "{{trainingName}} abgeschlossen.", "tts.trainingChange.trainingPaused": "{{trainingName}} angehalten.", "tts.trainingChange.trainingResumed": "{{trainingName}} wieder aufgenommen.", "tts.trainingChange.trainingStarted": "{{trainingName}} gestartet", "tts.trainingCountdown.countdownFinished": "Los!", "tts.trainingKmEvent.defaultText": "{{distance}} Kilometer. Pace {{minutes}} Minuten, {{seconds}} Sekunden pro Kilometer", "tts.trainingLapEvent.defaultText": "Runde {{distance}} - Pace {{minutes}} Minuten, {{seconds}} Sekunden pro Kilometer", "tts.trainingPhaseChange.phaseStarted": "{{phaseName}}", "tts.trainingPhaseChange.trainingCompleted": "Glückwunsch! Du hast dein Trainingsziel erreicht!", "unit.age": "Jahre", "unit.bpm": "bpm", "unit.cm": "cm", "unit.kcal": "kcal", "unit.kg": "kg", "unit.km": "km", "unit.kmh": "km/h", "unit.lap": "Runde", "unit.meter": "m", "unit.minPerKm": "min/km", "unit.minutes": "Minuten", "unit.pace": "Pace", "welcome": "Willkommen" } }, "AE": { "locale": "AE", "messages": { "Application.update.required": "Application update required", "MHH_BET12-description": "12 weeks Test", "MHH_BET12-name": "myHeartHealth supervision 12 weeks", "TESTABO-description": "Test 12 weeks", "TESTABO-name": "myHeartHealth care 12 weeks", "Tts.pulseZoneTexts.lowerToleranceZone.text1": "Speed up a bit.", "Tts.pulseZoneTexts.targetZone.text1": "Keep pace.", "Tts.pulseZoneTexts.targetZone.text3": "Good, keep pace.", "activities": "Activities", "additionalInformation.chest": "Chest", "additionalInformation.disabledPrivacy": "Privacy is disabled for this device", "additionalInformation.earLobe": "Earlobe", "additionalInformation.enabledPrivacy": "Privacy is enabled for this device", "additionalInformation.finger": "Finger", "additionalInformation.foot": "Foot", "additionalInformation.hand": "Hand", "additionalInformation.other": "Other", "additionalInformation.wrist": "Wrist", "alert.adjustTrainingsPlan.maxAdjustment.text": "A maximal increase for endurance and strength training is not recommended. It might be not possible to follow the pause and rest days.", "alert.adjustTrainingsPlan.maxAdjustment.title": "Maximum increase", "alert.subscriptionChanged.text": "Training data is available. Would you like to download the training data now? We recommend a wifi connection.", "alert.subscriptionChanged.title": "New subscription selected", "alert.trainingDataChanged.text": "A new trainingsplan is available. Do you want to download the trainingsplan now? For this we recommend a WLAN connection.", "alert.trainingDataChanged.title": "New training plan is available", "alert.validSubscription.text": "You already have a valid subscription. To start a new subscription please cancel the existing subscription. Please refer to the bottom of this page for further information.", "alert.validSubscription.title": "Valid subscription available", "app.initialize": "Activation was successful. Starting application.", "app.slogan": "The first personal coach directly from sports medicine", "app.start": "Starting application", "app.updating": "Updating application data", "application.not.supported": "Application is not supported by the backend.", "application.update.required": "Application update required", "articleGroup-1-description": "", "articleGroup-1-name": "Payment-Standard Subscription", "articleGroup-2-description": "", "articleGroup-2-name": "Voucher Subscription", "articleGroup-3-description": "", "articleGroup-3-name": "mySportsApp Introduction Subscription", "articleGroup-4-description": "Test", "articleGroup-4-name": "Test Subscription", "bluetooth.connect.subtitle": "Connect to Bluetooth device?", "bluetooth.connect.title": "Connect device", "bluetooth.connecting": "Connecting to device", "bluetooth.disconnect.subtitle": "Disconnect Bluetooth device?", "bluetooth.disconnect.title": "Disconnect device", "bluetooth.disconnecting": "Disconnect device", "bluetooth.enable.failed.subtitle": "Do you want to retry establishing the connection?", "bluetooth.enable.failed.title": "Bluetooth could not be started", "button.acknowledgeHint": "Confirmed", "button.addTime": "3min", "button.alternatives": "Alternatives", "button.back": "Back", "button.bluetoothIsDisabled": "Bluetooth is disabled", "button.cancel": "Cancel", "button.cancelDownload": "Cancel download", "button.connect": "Connect", "button.countDownEnabled": "Countdown", "button.delete": "Delete", "button.details": "Details", "button.deviceInfo": "Device information", "button.deviceSettings": "Device settings", "button.disconnect": "Disconnect", "button.download": "Download", "button.enableBluetooth": "Enable Bluetooth", "button.enableTrainingBluetooth": "Connect heart rate monitor", "button.enterToken": "Enter token", "button.enterVoucher": "Enter voucher", "button.existingAccount": "I already have an account", "button.geoTracingEnabled": "GPS tracking", "button.go": "Go", "button.linkToActivityPage": "Go to free training activities", "button.next": "Next", "button.nextHint": "Next", "button.no": "No", "button.notNow": "Not now", "button.ok": "Ok", "button.pause": "Pause", "button.quit": "Quit", "button.register": "Register", "button.registerNewAccount": "Register new account", "button.requestToken": "Request token", "button.resume": "Resume", "button.resumeTraining": "Resume training", "button.retry": "Repeat", "button.save": "Save", "button.send": "Send", "button.skip": "Skip", "button.skipTraining": "Skip training", "button.start": "Start", "button.startTraining": "Start training", "button.stop": "Stop", "button.stopTraining": "Stop training", "button.voiceCoachEnabled": "Enable voice coach", "button.yes": "Yes", "component.bluetoothStatus.bluetoothNotEnabled": "Bluetooth is not connected", "component.bluetoothStatus.connectedState": "Connect device", "component.bluetoothStatus.connectedState.errorMessage": "The device couldn\u0027t be connected. Please check device status.", "component.bluetoothStatus.connectedState.information": "Connect device", "component.bluetoothStatus.connectedState.invalid": "Device not connected", "component.bluetoothStatus.connectedState.valid": "Device connected", "component.bluetoothStatus.device-no-heartrate": "No heart rate data received. Please check your heart rate monitor.", "component.bluetoothStatus.deviceNotConnected": "Device is not connected", "component.bluetoothStatus.enableBluetooth": "Activate Bluetooth?", "component.bluetoothStatus.enabledState": "Bluetooth status", "component.bluetoothStatus.enabledState.errorMessage": "Bluetooth couldn\u0027t be activated. Please activate it manually.", "component.bluetoothStatus.enabledState.information": "Activate Bluetooth", "component.bluetoothStatus.enabledState.invalid": "Bluetooth deactivated", "component.bluetoothStatus.enabledState.valid": "Bluetooth activated", "component.bluetoothStatus.favoriteCheckState": "Checking known devices", "component.bluetoothStatus.favoriteCheckState.errorMessage": "The last used device wasn\u0027t found. Please select one of the listed devices.", "component.bluetoothStatus.favoriteCheckState.information": "Check the last used device", "component.bluetoothStatus.favoriteCheckState.invalid": "Known devices invalid", "component.bluetoothStatus.favoriteCheckState.valid": "Known devices checked", "component.bluetoothStatus.noDevice": "No device connected", "component.bluetoothStatus.receivingState": "Heart rate measurement", "component.bluetoothStatus.receivingState.errorMessage": "No pulse could be transmitted. Please check the positioning of the device.", "component.bluetoothStatus.receivingState.information": "Waiting for heart rate measurement", "component.bluetoothStatus.receivingState.invalid": "Heart rate could not be received", "component.bluetoothStatus.receivingState.valid": "Receiving heart rate", "component.bluetoothStatus.recievingDataError": "Device does not send data. Please check your Bluetooth device.", "component.bluetoothStatus.scanState": "Searching for devices", "component.bluetoothStatus.scanState.errorMessage": "The last used device wasn´t found. Please select one of the listed devices.", "component.bluetoothStatus.scanState.information": "Search for the last used bluetooth device", "component.bluetoothStatus.scanState.invalid": "Device not found", "component.bluetoothStatus.scanState.valid": "Found devices", "component.bluetoothStatus.switchToPreferences": "Switch to device settings?", "component.phaseInfo.hideOld": "Show future workout phases", "component.phaseInfo.showOld": "Show completed workouts", "component.photo.delete.subTitle": "Do you really want to delete this picture?", "component.photo.delete.title": "Delete picture?", "component.planNextDays.noTrainingplanAvailable": "No training plan available", "component.planNextDays.noTrainingplanSubtext": "There is no personal training plan for you available yet. You may only use the free training activities.", "component.planNextDays.weekOverview": "Weekly overview", "component.planToday.today": "Today", "component.restoreTraining.title": "Resume interrupted training", "component.resumeTraining.title": "Ongoing workout", "component.statisticsOverview.activities": "Activities", "component.statisticsOverview.done": "Done", "component.statisticsOverview.todo": "Pending", "component.trainingCard.duration": "Duration\u003d", "component.trainingPhaseInfo.hideOld": "Hide past training phases", "component.trainingPhaseInfo.max": "max\u003d", "component.trainingPhaseInfo.min": "min\u003d", "component.trainingPhaseInfo.noPulseZones": "No heart rate set for this training phase", "component.trainingPhaseInfo.showOld": "Show past training phases", "component.trainingPhaseInfo.target": "Target\u003d", "component.trainingPhaseInfo.to": "to", "component.trainingSessionStatistics.averagePace": "Ø Pace", "component.trainingSessionStatistics.averageSpeed": "Ø Speed", "component.trainingSessionStatistics.bruttoDuration": "Total duration", "component.trainingSessionStatistics.distance": "Distance", "component.trainingSessionStatistics.downHill": "Reduction in altitude", "component.trainingSessionStatistics.duration": "Duration", "component.trainingSessionStatistics.heartbeat": "Ø Heart rate", "component.trainingSessionStatistics.heartbeatMax": "Maximum heart rate", "component.trainingSessionStatistics.kcal": "Calories burned", "component.trainingSessionStatistics.maxSpeed": "Maximum speed", "component.trainingSessionStatistics.nettoDuration": "Duration", "component.trainingSessionStatistics.upHill": "Increase in altitude", "component.videoPlayer.detail": "Explanation video", "component.videoPlayer.download": "Download video", "component.videoPlayer.fullscreen": "Full screen", "component.videoPlayer.normal": "Exercise video", "component.videoPlayer.pause": "Pause", "component.videoPlayer.play": "Play", "component.videoPlayer.retry-download": "Loading videos", "connection.2g": "2G", "connection.3g": "3G", "connection.4g": "4G", "connection.cellular": "Cell", "connection.ethernet": "ETHERNET", "connection.locationDisabled": "GPS tracking is deactivated. Please change the settings of your device.", "connection.none": "No connection", "connection.unknown": "Unknown", "connection.wifi": "Wifi", "customer-fitness-level-1-4-25-description": "", "customer-fitness-level-1-4-25-name": "Beginner", "customer-fitness-level-1-4-26-description": "", "customer-fitness-level-1-4-26-name": "Newcomer", "customer-fitness-level-1-4-27-description": "", "customer-fitness-level-1-4-27-name": "Sportsman", "customer-fitness-level-1-4-28-description": "", "customer-fitness-level-1-4-28-name": "Athlete", "customer-fitness-level-1-4-29-description": "", "customer-fitness-level-1-4-29-name": "Professional", "customer-fitness-level-1-4-30-description": "", "customer-fitness-level-1-4-30-name": "Elite", "customer-fitness-level-1-5-19-description": "", "customer-fitness-level-1-5-19-name": "Beginner", "customer-fitness-level-1-5-20-description": "", "customer-fitness-level-1-5-20-name": "Newcomer", "customer-fitness-level-1-5-21-description": "", "customer-fitness-level-1-5-21-name": "Sportsman", "customer-fitness-level-1-5-22-description": "", "customer-fitness-level-1-5-22-name": "Athlete", "customer-fitness-level-1-5-23-description": "", "customer-fitness-level-1-5-23-name": "Professional", "customer-fitness-level-1-5-24-description": "", "customer-fitness-level-1-5-24-name": "Elite", "customer-fitness-level-1-6-31-description": "", "customer-fitness-level-1-6-31-name": "Beginner", "customer-fitness-level-1-6-32-description": "", "customer-fitness-level-1-6-32-name": "Newcomer", "customer-fitness-level-1-6-33-description": "", "customer-fitness-level-1-6-33-name": "Sportsman", "customer-fitness-level-1-6-34-description": "", "customer-fitness-level-1-6-34-name": "Athlete", "customer-fitness-level-1-6-35-description": "", "customer-fitness-level-1-6-35-name": "Professional", "customer-fitness-level-1-6-36-description": "", "customer-fitness-level-1-6-36-name": "Elite", "customer-fitness-level-2-1-1-description": "", "customer-fitness-level-2-1-1-name": "Beginner", "customer-fitness-level-2-1-2-description": "", "customer-fitness-level-2-1-2-name": "Newcomer", "customer-fitness-level-2-1-3-description": "", "customer-fitness-level-2-1-3-name": "Sportsman", "customer-fitness-level-2-1-4-description": "", "customer-fitness-level-2-1-4-name": "Athlete", "customer-fitness-level-2-1-5-description": "", "customer-fitness-level-2-1-5-name": "Professional", "customer-fitness-level-2-1-6-description": "", "customer-fitness-level-2-1-6-name": "Elite", "customer-fitness-level-2-2-13-description": "", "customer-fitness-level-2-2-13-name": "Beginner", "customer-fitness-level-2-2-14-description": "", "customer-fitness-level-2-2-14-name": "Newcomer", "customer-fitness-level-2-2-15-description": "", "customer-fitness-level-2-2-15-name": "Sportlsman", "customer-fitness-level-2-2-16-description": "", "customer-fitness-level-2-2-16-name": "Athlete", "customer-fitness-level-2-2-17-description": "", "customer-fitness-level-2-2-17-name": "Professional", "customer-fitness-level-2-2-18-description": "", "customer-fitness-level-2-2-18-name": "Elite", "customer-fitness-level-2-3-10-description": "", "customer-fitness-level-2-3-10-name": "Athlete", "customer-fitness-level-2-3-11-description": "", "customer-fitness-level-2-3-11-name": "Professional", "customer-fitness-level-2-3-12-description": "", "customer-fitness-level-2-3-12-name": "Elite", "customer-fitness-level-2-3-7-description": "", "customer-fitness-level-2-3-7-name": "Beginner", "customer-fitness-level-2-3-8-description": "", "customer-fitness-level-2-3-8-name": "Newcomer", "customer-fitness-level-2-3-9-description": "", "customer-fitness-level-2-3-9-name": "Sportsman", "customerTrainingGoal.increaseModerately": "Stabilize ", "customerTrainingGoal.increaseSignificantly": "Increase significantly", "customerTrainingGoal.increaseStrongly": "Increase strongly", "de.avetana.alarm.iem.caretower.AlarmWeeklyCaretowerAOKPatient6_week_report": "6 week report of second opinion", "description": "German text", "duration": "Duration", "error.anonymous.customer.disallowed": "Anonymous login is not supported", "error.app.store.not.supported": "App Store is not supported", "error.application.not.covered.by.license": "Application is not included in license", "error.application.not.supported": "Application is not supported", "error.application.update.required": "Update required", "error.couchdb.disallowed.uri": "Database URL not available", "error.couchdb.error": "Database error", "error.customer.account.exists": "User already exists", "error.customer.account.not.found": "User not found", "error.download.failed": "Error during file download", "error.download.network.none": "No internet connection", "error.download.timeout": "The download has timed out. Please check your internet connection and try again.", "error.download.wifi.not.enabled": "Wifi not activated", "error.download.wifi.notEnabled.text": "Do you still want to download the video?", "error.download.wifi.notEnabled.title": "Wifi not activated", "error.email.address.not.found": "Email address not found", "error.installation.already.exists": "Installation already exists", "error.installation.login.error": "Installation log in error", "error.installation.login.expired": "Installation expired", "error.installation.not.found": "Installation not found", "error.invalid-pulse-settings.subtitle": "No information was found about resting and maximum heart rate. Specify resting and maximum heart rate now?", "error.invalid-pulse-settings.title": "No heart rate information", "error.location.denied.text": "GPS tracking not available. Do you want to go to app settings?", "error.location.denied.title": "GPS tracking", "error.location.disabled.text": "GPS tracking deactivated. Do you want to go to settings?", "error.location.disabled.title": "GPS tracking", "error.login.error": "Log in error", "error.login.error.account.disabled": "User deactivated", "error.login.error.account.locked": "User blocked", "error.login.error.invalid.user.or.bad.credentials": "Invalid user", "error.modelDownload.failed": "Training data could not be loaded successfully", "error.no.free.subscription.available": "No free subscription available", "error.pulseSettings.invalid": "Resting pulse must be lower than the maximum pulse.", "error.pulseSettings.max.invalid": "Maximum heart rate must be between 30 and 220.", "error.pulseSettings.max.nan": "Maximum pulse must be a number", "error.pulseSettings.rest.invalid": "Resting heart rate must be between 30 and 220.", "error.pulseSettings.rest.nan": "Resting heart rate must be a number", "error.pulseSettings.title": "Invalid heart rate indication", "error.purchase.receipt.invalid": "Purchase receipt invalid", "error.purchaseFailed.text": "Purchase could not be completed successfully.", "error.purchaseFailed.title": "Purchase unsuccessful", "error.registration.token.invalid": "Invalid activation key", "error.sent.failed.text": "Data transfer failed", "error.sent.failed.title": "Failed", "error.sent.success.text": "Data was sent successfully", "error.sent.success.title": "Sent successfully", "error.subscription.missing.or.expired": "Subscription is missing or expired", "error.title": "Error", "error.trainingdata.calculate.failed.text": "The calculation of training data failed.", "error.trainingdata.calculate.failed.title": "Failed", "error.user.account.locked": "User blocked", "error.user.account.not.found": "User not found", "error.validation.error.invalid.arguments": "Invalid input", "error.validation.error.invalid.email": "Invalid email address", "error.voucher.invalid": "Invalid voucher", "feedback.body.level.level1": "Way too hard", "feedback.body.level.level2": "Too hard", "feedback.body.level.level3": "Just right", "feedback.body.level.level4": "Too easy", "feedback.body.level.level5": "Way too easy", "feedback.body.level.title": "How was the workout for you?", "feedback.cardio.level.level1": "Way too long", "feedback.cardio.level.level2": "Too long", "feedback.cardio.level.level3": "Just right", "feedback.cardio.level.level4": "Too short", "feedback.cardio.level.level5": "Way too short", "feedback.cardio.level.title": "How was the duration of the training?", "feedback.cardio.pulse.level1": "Way too high", "feedback.cardio.pulse.level2": "Too high", "feedback.cardio.pulse.level3": "A bit too high", "feedback.cardio.pulse.level4": "Just right", "feedback.cardio.pulse.level5": "A bit too low", "feedback.cardio.pulse.level6": "Too low", "feedback.cardio.pulse.level7": "Way too low", "feedback.cardio.pulse.title": "How was the intensity of the training?", "hint.body.text": "Workouts are named after venues of past Summer Olympics. Each Workout has two circles (I and II). If possible complete both in sequence without a break. \u003cbr/\u003eIf you do not have enough time for a full workout, you may simply split it up. \u003cbr/\u003e\u003cbr/\u003eYou have the choice between workouts primarily using body weight and everyday items and workouts using sports equipment such as gymnastic bands and sling trainers. \u003cbr/\u003e\u003cbr/\u003eIf you exercise only with body weight, the emphasis lies on strength and endurance. If you want to focus on building muscles, training with equipment, in our case sling trainer and gymnastic band, is more effective.", "hint.body.title": "Strength training", "hint.cardio.text": "You can complete the running units on the treadmill, elliptical machine or stepper. The pulse ranges are the same for all. \u003cbr/\u003e \u003cbr/\u003e If you prefer biking, you have the appropriate training further down.", "hint.cardio.title": "Endurance training", "hint.publicTraining.text": "These trainings may be carried out at any point in time - depending your mood.", "hint.publicTraining.title": "Free training", "hint.training.1.text": "We recommend that you separate endurance from strength training and exercise each at different days. \u003cbr/\u003e Take a rest day between two strength or endurance units, or proceed after a day with a strength unit with a day with an endurance unit. \u003cbr/\u003e To optimize your training and to reduce the risk of injury please make sure that you warm up BEFORE each unit (mobilization) and stretch AFTER each training (stretching).", "hint.training.1.title": "General training hint", "hint.training.2.text": "Look at each exercise at least once in the explanation video mode and pay carefully attention to all references regarding posture, starting and final position. \u003cbr/\u003e Performing a correct exercise is not only more effective but also important to prevent injuries or long-term damage.", "hint.training.2.title": "Execution of the workouts", "hint.training.3.text": "Stick to the rhythm in the exercise video. \u003cbr/\u003e Only a controlled and correct execution of the exercise will lead to long term success. \u003cbr/\u003e If you are exercising too fast you risk mistakes and you endanger your health.", "hint.training.3.title": "Exercise speed (workouts)", "hint.training.4.text": "During basic endurance training you should still be able to speak normally. \u003cbr/\u003e If this is not the case for the given pulse range, you are too fast. \u003cbr/\u003e If you could \"chat\" all the time, you are too slow. \u003cbr/\u003e Your post-workout feedback is used to define a suitable workout intensity.", "hint.training.4.title": "Basic endurance training / Endurance run", "hint.training.5.text": "If you conduct workouts over several weeks, we advise you to alternate between body weight training and equipment training. \u003cbr/\u003e Training with equipment is more elaborate, but more effective for building muscles. \u003cbr/\u003e If you do not have your equipment available, you should complete the corresponding olympic city for body weight training nevertheless.", "hint.training.5.title": "Bodyweight workout versus exercises with equipment", "info.activeTraining.text": "There is already a training active. Therefore, a second training can\u0027t be started. Do you want to stop the ongoing training?", "info.activeTraining.title": "Training active", "info.backupTraining.text": "A not completed training was found. Do you want to resume that training?", "info.backupTraining.title": "Not completed training", "info.optionalTraining.duration": "The training takes about", "info.optionalTraining.start": "Do you want to start with this training?", "info.trainingdata.adjustBodyTrainingsWeek.neg.1.text": "Your training schedule is set back by one sublevel and will begin with a new 7-day cycle starting today.", "info.trainingdata.adjustBodyTrainingsWeek.neg.1.title": "Training duration ", "info.trainingdata.adjustBodyTrainingsWeek.neg.3.text": "Your training schedule is set back by three sublevel and will begin with a new 7-day cycle starting today.", "info.trainingdata.adjustBodyTrainingsWeek.neg.3.title": "Training duration ", "info.trainingdata.adjustBodyTrainingsWeek.pos.1.text": "Your training schedule is moved ahead by one sublevel and will start with a new 7-day cycle starting today.", "info.trainingdata.adjustBodyTrainingsWeek.pos.1.title": "Training duration ", "info.trainingdata.adjustBodyTrainingsWeek.pos.3.text": "Your training schedule is moved ahead by three sublevel ahead and will start with a new 7-day cycle starting today.", "info.trainingdata.adjustBodyTrainingsWeek.pos.3.title": "Training duration ", "info.trainingdata.adjustCardioIntensity.neg.text": "Your target heart rate will be reduced by {{pulse}} beats / min.", "info.trainingdata.adjustCardioIntensity.neg.title": "Training intensity", "info.trainingdata.adjustCardioIntensity.pos.text": "Your target heart rate will be increased by {{pulse}} beats / min.", "info.trainingdata.adjustCardioIntensity.pos.title": "Training intensity", "info.trainingdata.adjustCardioTrainingsWeek.neg.1.text": "Your training schedule is set back by one sublevel and will begin with a new 7-day cycle starting today.", "info.trainingdata.adjustCardioTrainingsWeek.neg.1.title": "Training duration", "info.trainingdata.adjustCardioTrainingsWeek.neg.3.text": "Your training schedule is set back by three sublevel and will begin with a new 7-day cycle starting today.", "info.trainingdata.adjustCardioTrainingsWeek.neg.3.title": "Training duration", "info.trainingdata.adjustCardioTrainingsWeek.pos.1.text": "Your training schedule is moved ahead by one sublevel and will start with a new 7-day cycle starting today.", "info.trainingdata.adjustCardioTrainingsWeek.pos.1.title": "Training duration", "info.trainingdata.adjustCardioTrainingsWeek.pos.3.text": "Your training schedule is moved ahead by three sublevel and will start with a new 7-day cycle starting today.", "info.trainingdata.adjustCardioTrainingsWeek.pos.3.title": "Training duration", "language.de": "German", "language.en": "English", "language.it": "Italian", "language.locale": "en", "login.error": "Error", "lost.profile.wizard.restart.title": "Adjust training information", "luetooth.enable.failed.title": "Bluetooth could not be started.", "menu.activity": "Activity", "menu.bodyweight": "Functional training with bodyweight", "menu.cardio": "Endurance", "menu.dev": "Error handling", "menu.deviceOverview": "Device settings", "menu.devices": "Devices", "menu.extras": "Extras", "menu.fitnessLevel": "Fitness level", "menu.healthCheck": "Health check", "menu.history": "History", "menu.introduction": "Introduction", "menu.introduction-videos": "Introduction video", "menu.media": "Exercise videos", "menu.personalProfileData": "Personal", "menu.plan": "Training plan", "menu.preferences": "Settings", "menu.profile": "Profile", "menu.pulseSettings": "Heart rate settings", "menu.quick-view": "Overview", "menu.settings": "Settings", "menu.start": "Start", "menu.strength": "Strength", "menu.subscription": "Workout plan", "menu.support": "Support", "menu.training": "Training", "menu.training-regeneration": "Training and recovery", "menu.trainingHints": "Notes / Explanations", "menu.trainingHintsText": "Training", "menu.trainingProfileData": "Training", "menu.yourFitnessPlans": "Your training Plans", "metrics.distance": "Distance", "metrics.heartrate": "Heart rate", "metrics.kcal": "Calories", "metrics.km.end": "Last km", "metrics.lap.end": "Last round", "metrics.speed": "Speed", "modal.checkHeartAge.actionButtonText": "Close", "modal.checkHeartAge.modalHeadline": "New HeartTicket available", "modal.checkHeartAge.textParagraph_1": "Your new HeartTicket is now available and can be used.", "modal.checkHeartAge.textParagraph_2": "Check your heart age and get rewards!", "modal.checkHeartAge.textParagraph_3": "", "modal.getTheCoach.actionButtonText": "Here is the link to the Sports Medicine Coach", "modal.getTheCoach.modalHeadline": "Get the coach directly from the sports medicine", "modal.getTheCoach.textParagraph_1": "Your indvidual training plan for endurance and strength.", "modal.getTheCoach.textParagraph_2": "Access to more than 40 different workouts with over 200 different exercises", "modal.getTheCoach.textParagraph_3": "Developed by sports medicine specialists and sports scientists of the TU Munich.", "mysportsapp_intro_offer_12m-description": "Starter package", "mysportsapp_intro_offer_12m-name": "12 months", "mysportsapp_intro_offer_1m-description": "Starter package", "mysportsapp_intro_offer_1m-name": "1 month", "mysportsapp_intro_offer_3m-description": "Starter package", "mysportsapp_intro_offer_3m-name": "3 months", "mysportsapp_standard_12m-description": "Endurance and strength training (workouts)", "mysportsapp_standard_12m-name": "12 months", "mysportsapp_standard_12m_2018_1-description": "Price change with version 1.4", "mysportsapp_standard_12m_2018_1-name": "12 months", "mysportsapp_standard_1m-description": "Endurance and strength training (workouts)", "mysportsapp_standard_1m-name": "1 month", "mysportsapp_standard_1m_2018_1-description": "Price change with version 1.4", "mysportsapp_standard_1m_2018_1-name": "1 month", "mysportsapp_standard_3m-description": "Endurance and strength training (workouts)", "mysportsapp_standard_3m-name": "3 months", "mysportsapp_standard_3m_2018_1-description": "Price change with version 1.4", "mysportsapp_standard_3m_2018_1-name": "3 months", "mysportsapp_standard_6m-description": "Endurance and strength training (workouts)", "mysportsapp_standard_6m-name": "6 months", "mysportsapp_standard_6m_2018_1-description": "Price change with version 1.4", "mysportsapp_standard_6m_2018_1-name": "6 months", "mysportsapp_store_free-description": "", "mysportsapp_store_free-name": "Free", "mysportsapp_voucher_12m-description": "Yearly subscription", "mysportsapp_voucher_12m-name": "12 months", "mysportsapp_voucher_1m-description": "Monthly subscription", "mysportsapp_voucher_1m-name": "1 month", "mysportsapp_voucher_3m-description": "Subscription for 3 months", "mysportsapp_voucher_3m-name": "3 months", "mysportsapp_voucher_6m-description": "Subscription for 6 months", "mysportsapp_voucher_6m-name": "6 months", "notification.locationInUse.text": "Location tracking active", "notification.locationInUse.title": "myHeartHealth training", "page.activity.availablePublicTrainings": "General training", "page.activity.availableTrainings": "Available trainings", "page.additionalMenu.announcementFrequency": "Frequency of announcements", "page.additionalMenu.announcements": "Announcements", "page.additionalMenu.interval": "Interval", "page.additionalMenu.promoText": "Book your subscription now!", "page.additionalMenu.recordingInterval": "Recording interval", "page.adjustTrainingsPlan.enduranceTitle": "I want my cardio level to", "page.adjustTrainingsPlan.incClear": "Improve significantly", "page.adjustTrainingsPlan.incMod": "Stabilize ", "page.adjustTrainingsPlan.incStrong": "Increase strongly", "page.adjustTrainingsPlan.increase": "Increase", "page.adjustTrainingsPlan.strengthTitle": "I want my strength level to", "page.adjustTrainingsPlan.target": "Training goal: ", "page.adjustTrainingsPlan.timePerWeek": "The scheduled workout time per week totals {{minDuration}} to {{maxDuration}} minutes.", "page.adjustTrainingsPlan.to": "to", "page.adjustTrainingsPlan.trainingsPerWeek": "Workouts per week", "page.appSettings.activateOption": "Please activate the option {{value}}", "page.appSettings.activateOptionInSettings": "Please activate the option {{value}} in Settings", "page.appSettings.appVersion": "Version", "page.appSettings.automaticPauseDetectionEnabled": "Auto-pause training", "page.appSettings.autoplayVideosWifi": "Start videos automatically only when connected to WiFi", "page.appSettings.clearCache": "Delete saved files", "page.appSettings.coach.aggressive": "Accurate", "page.appSettings.coach.balanced": "Balanced", "page.appSettings.coach.low": "Relaxed", "page.appSettings.coach.title": "Voice coach", "page.appSettings.countDownEnabled": "Countdown", "page.appSettings.dataCache": "Saved files", "page.appSettings.debugMode": "Error logging", "page.appSettings.debugModeEnabled": "Debug mode", "page.appSettings.destroyErrorLogs": "Delete saved errors", "page.appSettings.devModeEnabled": "Development modus", "page.appSettings.downloadVideosWifi": "Download videos only when connected to WiFi", "page.appSettings.exportGeoData": "Export raw geolocation data", "page.appSettings.exportRawData": "Export raw training data", "page.appSettings.files": "Files", "page.appSettings.geoTracingEnabled": "Record GPS tracking", "page.appSettings.geolocation.aggressive": "Very accurate", "page.appSettings.geolocation.balanced": "Balanced", "page.appSettings.geolocation.lowPower": "Energy saving", "page.appSettings.geolocation.manual": "Manual", "page.appSettings.geolocationDebug": "Geolocation debug mode", "page.appSettings.heartRateDeviceList": "Assigned heart rate sensors", "page.appSettings.kmVoiceCoachEnabled": "Distance information", "page.appSettings.language": "Language", "page.appSettings.lapDistance": "Lap distance in meters", "page.appSettings.lapDistanceEnabled": "Track lap distance", "page.appSettings.lapVoiceCoachEnabled": "lap information", "page.appSettings.locationOptions.activityType": "Activity type", "page.appSettings.locationOptions.aggreagationTime": "Aggregation time", "page.appSettings.locationOptions.analyze": "Analyze", "page.appSettings.locationOptions.automaticPauseDetectionEnabled": "Auto-pause training", "page.appSettings.locationOptions.bestAccuracy": "Best Accuracy ", "page.appSettings.locationOptions.desiredAccuracy": "Accuracy (0, 10, 100, 1000)", "page.appSettings.locationOptions.disableElasticity": "disable elasticity", "page.appSettings.locationOptions.disableMotionActivityUpdates": "Disable motion activity updates", "page.appSettings.locationOptions.disableStopDetection": "Disable stop detection", "page.appSettings.locationOptions.fastestLocationUpdateInterval": "Fastest location update-intervall (ms)", "page.appSettings.locationOptions.locationUpdateInterval": "Location update intervall (ms)", "page.appSettings.locationOptions.minAccuracy": "Min. accuracy", "page.appSettings.locationOptions.pausesLocationUpdatesAutomatically": "Auto-pause location update", "page.appSettings.locationOptions.stationaryRadius": "Stationary radius", "page.appSettings.locationOptions.stopAfterElapsedMinutes": "stop after elapsed minutes ", "page.appSettings.locationOptions.title": "Location options (developer)", "page.appSettings.locationOptions.unglaublicheGeschwindigkeit": "Max. pace", "page.appSettings.locationOptions.useSignificantChangesOnly": "Nur wesentliche Änderungen verwenden", "page.appSettings.openPrivacyPolicyTermsOfUse": "Terms of Use and Privacy Policy", "page.appSettings.optionActivated": "{{value}} activated", "page.appSettings.optionDeactivated": "{{value}} deactivated", "page.appSettings.realm": "Platform", "page.appSettings.reloadMySportModel": "Reload data model", "page.appSettings.sendErrors": "Send error messages to the developer", "page.appSettings.showHintsOnStartup": "Show hints on startup", "page.appSettings.title.debug": "Debug", "page.appSettings.title.geolocation": "GPS tracking", "page.appSettings.title.training": "Training", "page.appSettings.validUntil": "Subscription valid until", "page.appSettings.voiceCoachEnabled": "Voice-coach", "page.cardioWizard.title": "Cardio settings", "page.catalog.noSubscription": "The catalog of exercises is only available with a valid subscription.", "page.chooseTrainingsPlan.freeTraining": "Free training", "page.chooseTrainingsPlan.freeTrainingCardtext": "Simply train ...", "page.chooseTrainingsPlan.or": "or", "page.chooseTrainingsPlan.setupTraining": "Set up a workout plan", "page.chooseTrainingsPlan.setupTrainingCardtext": "Set up your workout plan. Define your workout goals ...", "page.chooseTrainingsPlan.start": "Go", "page.deviceSettings": "Device settings", "page.deviceSettings.additionalInfo": "Additional information", "page.deviceSettings.autoConnect": "Auto connection", "page.deviceSettings.batteryLevel": "Battery level", "page.deviceSettings.bluetoothname": "Bluetooth-device name", "page.deviceSettings.bodySensorLocation": "Sensor location", "page.deviceSettings.deviceID": "Device-ID", "page.deviceSettings.deviceName": "Device name", "page.deviceSettings.firmwareRevision": "Firmware-revision", "page.deviceSettings.hardwareRevision": "Hardware-revision", "page.deviceSettings.manufacturerName": "Manufacturer name", "page.deviceSettings.modelNumber": "Model number", "page.deviceSettings.serialNumber": "Serial number", "page.deviceSettings.settings": "Settings", "page.deviceSettings.softwareRevision": "Software-Revision", "page.devices.addDevice": "Add device", "page.devices.availableDevices": "Available devices", "page.devices.connected": "Connected", "page.devices.devices": "Devices", "page.devices.favoriteDevices": "Favorite devices", "page.devices.savedDevices": "Saved devices", "page.devices.scanning": "Search device", "page.devices.startScan": "Search device", "page.enterTokenPage.descriptionText": "Enter token here", "page.enterTokenPage.title": "Enter existing token", "page.enterTokenPage.token": "Token", "page.enterVoucherPage.descriptionText": "Enter your voucher code here.", "page.enterVoucherPage.title": "Insert Voucher-Code", "page.enterVoucherPage.voucher": "Voucher-Code", "page.feedback.title": "Workout review", "page.feelingModal.title": "Well-being", "page.healthinfo.title": "Health check", "page.history.noTrainings": "No workouts available yet", "page.history.trainingsweek": "Training Week", "page.levelIntro.average": "Average", "page.levelIntro.body.buttonText": "Go to cardio", "page.levelIntro.body.defaultLevels.1": "Beginner", "page.levelIntro.body.defaultLevels.2": "Intermediate", "page.levelIntro.body.defaultLevels.3": "Advanced", "page.levelIntro.body.defaultLevels.4": "Athlete", "page.levelIntro.body.defaultLevels.5": "Pro", "page.levelIntro.body.defaultLevels.6": "Elite", "page.levelIntro.body.explanation.p1": "Always include mobilization (before) and stretching (after) exercises in your training. It makes your training more effective and prevents injuries.", "page.levelIntro.body.explanation.p2": "In addition to the free workouts with body weight, the app introduces workouts with gymnastic bands and sling trainers.", "page.levelIntro.body.explanation.p3": "Your workouts are named after venues of past Summer Olympics. If the workouts are divided into several parts (mostly I and II), you should best complete them in sequence. If you have only little time, you may also perform each workout separately.", "page.levelIntro.body.explanation.title": "This is how your training works: ", "page.levelIntro.body.preconditions.1.p1": "You are new to fitness training.", "page.levelIntro.body.preconditions.1.p2": "We introduce you to the strength exercises step by step.", "page.levelIntro.body.preconditions.1.title": "Level 1", "page.levelIntro.body.preconditions.2.p1": "You are in good condition to start with strength training, so we may improve your strength systematically.", "page.levelIntro.body.preconditions.2.p2": "", "page.levelIntro.body.preconditions.2.title": "Level 2", "page.levelIntro.body.preconditions.3.p1": "You have a good foundation in strength training, which we are now expanding.", "page.levelIntro.body.preconditions.3.p2": "", "page.levelIntro.body.preconditions.3.title": "Level 3", "page.levelIntro.body.preconditions.4.p1": "You are an experienced strength athlete and you are already training regularly, so that we may take you to a new level of performance.", "page.levelIntro.body.preconditions.4.p2": "", "page.levelIntro.body.preconditions.4.title": "Level 4", "page.levelIntro.body.preconditions.5.p1": "You are an experienced strength athlete and you train at least twice a week.", "page.levelIntro.body.preconditions.5.p2": "Our workouts serve as a good alternative and / or supplement to the previous training.", "page.levelIntro.body.preconditions.5.title": "Level 5", "page.levelIntro.body.preconditions.6.p1": "You are at the highest fitness level in strength training and you are able to perform the most demanding exercises correctly.", "page.levelIntro.body.preconditions.6.p2": "Our workouts serve as a good alternative and supplement to the previous training.", "page.levelIntro.body.preconditions.6.title": "Level 6", "page.levelIntro.body.preconditions.title": "Requirement \u003d", "page.levelIntro.body.title": "Strength-program", "page.levelIntro.body.training-goal.endurance.p1": "Even if you merely want to improve your endurance, stabilizing strength training is important for you. As a result, you strengthen your entire musculoskeletal system and you are less susceptible to injuries.", "page.levelIntro.body.training-goal.endurance.p2": "", "page.levelIntro.body.training-goal.endurance.title": "Improve endurance", "page.levelIntro.body.training-goal.fitness.p1": "Strength and endurance are of equal importance for your fitness program.", "page.levelIntro.body.training-goal.fitness.p2": "", "page.levelIntro.body.training-goal.fitness.title": "Get fitter", "page.levelIntro.body.training-goal.health.p1": "Whether in the field of rehabilitation or injury prevention, strength training is an important part of staying fit and healthy in the long term.", "page.levelIntro.body.training-goal.health.p2": "", "page.levelIntro.body.training-goal.health.title": "Do something for my health", "page.levelIntro.body.training-goal.strength.p1": "Strength training builds muscles and strengthens your bones and joints. Muscles burn energy even during periods of inactivity, which leads to a sustainable fat reduction.", "page.levelIntro.body.training-goal.strength.p2": "", "page.levelIntro.body.training-goal.strength.title": "Build muscle", "page.levelIntro.body.training-goal.title": "Training goal\u003d", "page.levelIntro.body.training-goal.weightLoss.p1": "Strongly trained muscles use lots of energy even during periods of inactivity and hence burn fat permanently. Even better results are achieved when combined with endurance training.", "page.levelIntro.body.training-goal.weightLoss.p2": "", "page.levelIntro.body.training-goal.weightLoss.title": "Weight loss", "page.levelIntro.cardio.buttonText": "Start training plan", "page.levelIntro.cardio.defaultLevels.1": "Beginner", "page.levelIntro.cardio.defaultLevels.2": "Newcomer", "page.levelIntro.cardio.defaultLevels.3": "Sportsman", "page.levelIntro.cardio.defaultLevels.4": "Athlete", "page.levelIntro.cardio.defaultLevels.5": "Professional", "page.levelIntro.cardio.defaultLevels.6": "Elite", "page.levelIntro.cardio.explanation.p1": "Always include mobilization (before) and stretching (after) exercises in your training. It makes your training more effective and prevents injuries.", "page.levelIntro.cardio.explanation.p2": "If you pair a heart rate monitor with the application, it will recommend a precise value for the intensity of your exercise.", "page.levelIntro.cardio.explanation.p3": "During your cardio training please try to train with the given intensity (pulse range). Your feedback helps you to control the intensity and scope of your workout. However, try to get into a constant rhythm and adjust scope and intensity only when needed (initial setting / training breaks).", "page.levelIntro.cardio.explanation.title": "This is how your training works:", "page.levelIntro.cardio.preconditions.1.p1": "You are new to fitness training. Let\u0027s start now!", "page.levelIntro.cardio.preconditions.1.p2": "We\u0027ll get you moving step by step.", "page.levelIntro.cardio.preconditions.1.title": "Level 1", "page.levelIntro.cardio.preconditions.2.p1": "You are in good condition to start with cardio training, so we may improve your basic endurance systematically.", "page.levelIntro.cardio.preconditions.2.p2": "", "page.levelIntro.cardio.preconditions.2.title": "Level 2", "page.levelIntro.cardio.preconditions.3.p1": "You already have a solid basic endurance that we will now improve.", "page.levelIntro.cardio.preconditions.3.p2": "In the second half of the training plan, we will also introduce you to tempo change training.", "page.levelIntro.cardio.preconditions.3.title": "Level 3", "page.levelIntro.cardio.preconditions.4.p1": "You have sufficient basic endurance. We may now train speed and maximum performance in addition to endurance with tempo and interval training.", "page.levelIntro.cardio.preconditions.4.p2": "", "page.levelIntro.cardio.preconditions.4.title": "Level 4", "page.levelIntro.cardio.preconditions.5.p1": "You already have a good basic endurance. With a well-balanced mix of basic, tempo and interval training your performance will gradually improve.", "page.levelIntro.cardio.preconditions.5.p2": "", "page.levelIntro.cardio.preconditions.5.title": "Level 5", "page.levelIntro.cardio.preconditions.6.p1": "You are a great endurance athlete!", "page.levelIntro.cardio.preconditions.6.p2": "An effective mix of basic, tempo and interval training will further improve your performance.", "page.levelIntro.cardio.preconditions.6.title": "Level 6", "page.levelIntro.cardio.preconditions.title": "Requirements:", "page.levelIntro.cardio.title": "Cardio program", "page.levelIntro.cardio.training-goal.endurance.p1": "Cardio training promotes blood circulation, increases oxygen uptake, and fosters overall resilience. Furthermore, cardio training strengthens the immune system and improves the ability to concentrate.", "page.levelIntro.cardio.training-goal.endurance.p2": "", "page.levelIntro.cardio.training-goal.endurance.title": "Improve endurance", "page.levelIntro.cardio.training-goal.fitness.p1": "Strength and endurance are of equal importance for your fitness program. They are both considered in your training plan in a balanced ratio.", "page.levelIntro.cardio.training-goal.fitness.p2": "", "page.levelIntro.cardio.training-goal.fitness.title": "Get fitter", "page.levelIntro.cardio.training-goal.health.p1": "Regular endurance training improves your cardiovascular system, stabilizes your blood pressure and reduces your body fat.", "page.levelIntro.cardio.training-goal.health.p2": "", "page.levelIntro.cardio.training-goal.health.title": "Do something for my health", "page.levelIntro.cardio.training-goal.strength.p1": "Cardio training helps you to recover swiftly whilst still improving overall endurance.", "page.levelIntro.cardio.training-goal.strength.p2": "", "page.levelIntro.cardio.training-goal.strength.title": "Get stronger", "page.levelIntro.cardio.training-goal.title": "Training goal\u003d", "page.levelIntro.cardio.training-goal.weightLoss.p1": "The endurance training increases your basal metabolic rate and hence supports fat burn and athletic resilience.", "page.levelIntro.cardio.training-goal.weightLoss.p2": "", "page.levelIntro.cardio.training-goal.weightLoss.title": "Weight loss", "page.levelIntro.duration": "Duration", "page.levelIntro.level": "Fitness level", "page.levelIntro.per-week": "per week", "page.levelIntro.plan.goal": "Level of improvement", "page.levelIntro.plan.max-pulse": "Maximum heart rate", "page.levelIntro.plan.rest-pulse": "Resting heart rate", "page.levelIntro.plan.stats": "Training effort / week", "page.levelIntro.plan.status": "Training status", "page.levelIntro.timePerWeek": "{{minDuration}} - {{maxDuration}} minutes", "page.levelIntro.units": "Units", "page.levelIntro.weeks": "Weeks", "page.metrics-details.title": "Phase details", "page.photo.delete": "Delete picture ", "page.photo.show": "Show picture", "page.profile.addPhoto": "Take a profile picture", "page.profile.age": "Age", "page.profile.birthDate": "Date of birth", "page.profile.bodyHeight": "Body height", "page.profile.bodyWeight": "Body weight", "page.profile.cancel": "Cancel", "page.profile.cardioWizard": "Repeat cardio settings", "page.profile.changePhoto": "Change profile picture", "page.profile.delete": "Delete", "page.profile.email": "Mail", "page.profile.endurance": "Cardio", "page.profile.firstName": "First name", "page.profile.gender": "Gender", "page.profile.heartHealth": "Heart age", "page.profile.lastName": "Last name", "page.profile.levelIntro": "Fitness level", "page.profile.maxPulse": "Maximum heart rate", "page.profile.name": "Name", "page.profile.personalData": "Personal Data", "page.profile.photo": "Profile picture", "page.profile.pulseAdjustment": "Heart rate adjustment", "page.profile.redeem-voucher": "Redeem voucher", "page.profile.restPulse": "Resting heart rate", "page.profile.retakePhoto": "Take a new picture", "page.profile.strength": "Strength", "page.profile.strengthWizard": "Repeat strength settings", "page.profile.target": "Training goal", "page.profile.trainingData": "Training data", "page.profile.trainingsplan-edit": "Increase", "page.profile.warningPulse": "Warning heart rate", "page.profile.wizard": "Adjust training information", "page.quick.bodyTraining": "Strength", "page.quick.enduranceTraining": "Cardio", "page.quick.level": "Level {{level}}", "page.quick.promo": "Start with your personal training today!", "page.quick.promoSubtitle": "Free trial period for 7 days!", "page.quick.publicTraining": "Free training", "page.quick.publicTrainingSubtext": "An overview of the trainings available without subscription.", "page.quick.weekMotto.body": "Your strength workout for this week", "page.quick.weekMotto.cardio": "Your cardio workout for this week", "page.quick.wizard.subtitle": "Personalize now!", "page.quick.wizard.title": "Your workout plan needs to be adjusted.", "page.rateTraining.addPhoto": "Add a training picture", "page.rateTraining.calculating": "Calculate training data", "page.rateTraining.comment": "Comments", "page.rateTraining.commentPlaceHolder": "Add a comment", "page.rateTraining.photo": "Training picture", "page.rateTraining.scalePhoto": "Image is scaled", "page.rateTraining.trainingQuestion": "How was your training?", "page.registerPage.cancel": "Cancel", "page.registerPage.email": "Email address", "page.registerPage.name": "Name", "page.registerPage.register": "Activation", "page.registerPage.registerMessage": "Enter the registration code you received by email.", "page.registerPage.registrationNumber": "Registration code", "page.registerPage.request": "Request", "page.registerPage.requestRegistration": "Request a registration code", "page.registerPage.requestRegistrationMessage": "Enter your email to request a registration code.", "page.registerPage.save": "Save", "page.registerPage.title": "Create a new account", "page.renew-subscription.subtitle": "Your training plan has expired. To start your training you need to renew your subscription.", "page.renew-subscription.title": "Renew subscription", "page.requestTokenPage.descriptionText": "Enter your email here to re-activate your account", "page.requestTokenPage.email": "Email-address", "page.requestTokenPage.emailSent": "Email was sent.", "page.requestTokenPage.title": "Reactivate existing account", "page.select-subscription.help": "Help", "page.select-subscription.helpBuy": "Help on subscriptions", "page.select-subscription.helpCancel": "Cancel subscription", "page.select-subscription.pricePerWeek": "/ Week", "page.select-subscription.promoTextFreeDays": "7 days free trial!", "page.select-subscription.promoTextHeadline": "Get the first digital personal trainer straight from the Center of Sports Medicine!", "page.select-subscription.promoTextSubtext": "Personalized fitness plans to combine workouts for endurance and strength. Achieve your goals through the know-how of sports physicians in a fast, effective and healthy manner!", "page.select-subscription.promoTextSubtext2": "Get your subscription now! ", "page.select-subscription.refreshStore": "Update", "page.select-subscription.title": "Choose your workout plan", "page.start.title": "Individual training", "page.start.today": "Today", "page.statistics.km-metrics.title": "Training kilometer statistics", "page.statistics.lap-metrics.title": "Training rounds statistics", "page.statistics.metrics.heartRateHighZonePercentage": "Heart rate too high", "page.statistics.metrics.heartRateLowZonePercentage": "Heart rate too low", "page.statistics.metrics.heartRateLowerToleranceZonePercentage": "Lower tolerance zone", "page.statistics.metrics.heartRateTargetZonePercentage": "Target zone", "page.statistics.metrics.heartRateUnknownZonePercentage": "Unknown zone", "page.statistics.metrics.heartRateUpperToleranceZonePercentage": "Upper tolerance zone", "page.statistics.phase-metrics.title": "Training phase statistics", "page.statistics.title": "Summary", "page.strengthWizard.title": "Strength settings", "page.subscription.basic.description": "Standard exercises and cardio training", "page.subscription.basic.price": "Free", "page.subscription.basic.title": "Basic", "page.subscription.buyable": "Chargeable", "page.subscription.buyableDescription": "Choose advanced training plans in the next step.", "page.subscription.pageTitle": "", "page.subscription.promotion": "Get 7 day free trial now!", "page.subscription.voucher": "Enter voucher", "page.training-activity-details.title": "Exercise", "page.training-details.title": "Training details", "page.training-phase-details.title": "Exercise", "page.training-task.devices": "Training equipment", "page.training-task.title": "Training overview", "page.training-task.trainingPhases": "Exercises", "page.training.active": "Active", "page.training.activePhase": "Active training phases", "page.training.distance": "Distance", "page.training.duration": "Duration", "page.training.endPhase": "Cool down phase", "page.training.heartbeat": "Heart rate", "page.training.info": "Training information", "page.training.nextExercise": "Next exercise", "page.training.nextPhase": "Next training phase", "page.training.pace": "Pace", "page.training.repetitions": "Repetitions", "page.trainingHints.blackroll": "Exercises with fascia role", "page.trainingHints.bodyweight": "Exercises with body weight", "page.trainingHints.cardio": "Cardio", "page.trainingHints.cooldown": "Cool down / Stretching", "page.trainingHints.devices": "Heart rate monitor", "page.trainingHints.furtherHints": "Further Hints", "page.trainingHints.hints": "Hints", "page.trainingHints.pageOverlays": "Page hints", "page.trainingHints.resetPageOverlays": "Show page hints again", "page.trainingHints.slingtrainer": "Exercises with sling trainer", "page.trainingHints.small": "Exercises with simple equipment", "page.trainingHints.support": "Legal Information", "page.trainingHints.theraband": "Exercises with gymnastic band", "page.trainingHints.trainingDevices": "Training Equipment", "page.trainingHints.trainingTypes": "Training Types", "page.trainingHints.warmup": "Warm up / Mobilize ", "page.trainingHints.yoga": "Sun salutation (Yoga)", "page.trainingOverview.selection": "Selection", "page.trainingSession.bad": "Bad", "page.trainingSession.calculating": "Training data is calculated", "page.trainingSession.comment": "Workout comment", "page.trainingSession.commentMissing": "No comment added", "page.trainingSession.good": "Good", "page.trainingSession.loading": "Training progress is loaded", "page.trainingSession.normal": "Normal", "page.trainingSession.photo": "Workout photo", "page.trainingSession.rating": "Workout rating", "page.trainingSession.ratingComment": "Workout rating / Workout comment", "page.trainingSession.ratingMissing": "No rating submitted", "page.trainingSession.weather": "Weather", "page.weightModal.currentWeight": "Current weight", "page.weightModal.title": "Weight", "page.welcome.subtitle": "", "page.welcome.title": "Welcome back", "page.wizard.getHeartTicket": "Find out your heart age!", "page.wizard.heartHealth": "Your current heart age", "page.wizard.heartHealth.actionButtonText": "Update heart age", "page.wizard.heartHealth.checkDate": "Calculated at", "page.wizard.heartHealth.heartTicketCode": "Code:", "page.wizard.heartHealth.nextCheckDate": "Next check:", "pipes.emptyTextPipe.noInformation": "No information available.", "plan.day": "Day", "plan.week": "Week", "popUp.noHealthCheckPassed.agree": "Yes", "popUp.noHealthCheckPassed.content": "To start your training, the health check must be completed. Would you like to complete the health check now?", "popUp.noHealthCheckPassed.disagree": "No", "popUp.noHealthCheckPassed.title": "Health check not completed!", "privacyPolicy.p1": "1.\tSubject of the privacy policy\u003cbr\u003eThis privacy policy provides you with information about how your personal data is collected and used. Personal data is any information provided by you or by other persons we may associate with you that is personally related to you, e. g. name, address, mail address or user behavior. Due to the further development of our app or the implementation of new technologies, it may be necessary to update this privacy policy. There will be no prior notification. The current data protection declaration can be viewed online or in the myHeartHealth app.\u003cbr\u003e\u003cbr\u003e2.\tResponsible body\u003cbr\u003eResponsible for the purposes described in this declaration and compliance with the locally applicable data protection laws and the GDPR is CAREtower Management GmbH (\"we\", \"us\") with registered office \"Auf der Ell 9\" in 52078 Aachen, unless this privacy policy contains other information. The app is manufactured by IDS Diagnostic Systems AG with registered office \"Zehntwiesenstr. 35b\" in 76275 Ettlingen.\u003cbr\u003e\u003cbr\u003e3.\tYour rights\u003cbr\u003eYou have all the rights described below to all your personal data that you provide to us. Please read the explanations below carefully in order to exercise your rights in a timely manner. Your request cannot be processed unless your identity can be verified. We may ask additional verification questions if we have reasonable doubts about your identity in order to protect all personal data and rights of our users. In addition, you have the right to complain about the processing of your personal data by us to a supervisory authority.\u003cbr\u003e\u003cbr\u003ea.\tRight to information\u003cbr\u003eYou have the right to information about the processed personal data and their processing purposes, categories and recipients as well as the planned storage period and all available information about the origin of the data, unless they were collected from you. When providing information, it must be ensured that your identity is verified. You will be provided with a copy of the personal data that is the subject of the processing. The right to obtain a copy must not affect the rights and freedoms of others.\u003cbr\u003e\u003cbr\u003eb.\tRight to rectification or erasure\u003cbr\u003eYou have the right to request the immediate correction or completion of your personal data from the controller. In addition, you can request the deletion of your personal data if they are no longer necessary for the purposes for which they were collected or processed, if you revoke your consent or object to the processing or if the data has been unlawfully processed. Where the controller has made the personal data public and is obliged to erase them, the controller, taking account of available technology and the cost of implementation, shall take reasonable steps, including technical measures, to inform controllers processing the personal data that a data subject has requested the erasure by such controllers of any links to, or copy, those personal data, or has requested replication of this personal data.\u003cbr\u003e\u003cbr\u003ec.\tRight to restriction of processing\u003cbr\u003eYou have the right to request a restriction of processing if you contest the accuracy of the personal data, the processing is unlawful, the data is no longer needed or you have objected to the processing. In doing so, you must allow the controller a reasonable period to verify the data.\u003cbr\u003e\u003cbr\u003ed.\tRight to data portability\u003cbr\u003eYou have the right to receive personal data that you have provided to us in a structured, commonly used and machine-readable format. In addition, you can arrange for this data to be transmitted to another controller, provided that the processing is based on consent or a contract or if the processing is carried out by automated means. The right must not affect the rights and freedoms of others.\u003cbr\u003e\u003cbr\u003ee.\tRight to object to processing\u003cbr\u003eYou have the right, for reasons arising from your particular situation, to object at any time to the processing of personal data concerning you, unless there are compelling legitimate grounds for the processing that outweigh your interests, rights and freedoms or that the processing serves to assert, exercise or defend legal claims. The revocation is valid with effect for the future. If personal data is used for direct marketing purposes or for scientific research purposes, you can object to the processing of your data at any time, unless the processing is necessary for the performance of a task in the public interest.\u003cbr\u003e\u003cbr\u003e4.\tInstalling the app\u003cbr\u003eThe app can be downloaded from the Google Play Store and the Apple App Store, either directly or via a store link on the myHeartHealth® website. When starting the app, a mail address and optionally a name must be specified. An e-mail with an activation number or activation link will be sent to this e-mail address. The app is activated by entering this number or by opening the activation link. After activation, it is possible to use the app on the device without logging in again.\u003cbr\u003e\u003cbr\u003e5.\tRequired and processed authorizations \u0026 data\u003cbr\u003e\u003cbr\u003ea.\tPermissions\u003cbr\u003eThe app obtains the following permissions:\u003cbr\u003e•\tIdentity: Find accounts on the device\u003cbr\u003e•\tContacts: Find accounts on the device\u003cbr\u003e•\tLocation: Access the approximate location (network-based), access the exact location (GPS and network-based), access additional service provider commands for location\u003cbr\u003e•\tPhotos/ media/ files: read USB memory contents, change or delete USB storage contents\u003cbr\u003e• Other: Access all networks, disable hibernation, pair with Bluetooth devices, access Bluetooth settings, get network connections, read sync settings, enable or disable synchronization, run at startup, activity detection, receive push notifications\u003cbr\u003e\u003cbr\u003eb.\tData for registration and activation\u003cbr\u003eTo register, it is mandatory to provide your mail address. Optional information that can be collected during registration and later changed in the profile is the personal information name, gender, age/date of birth, height, weight, resting heart rate, maximum heart rate and language, as well as information on reason and motivation, such as the main goal, training goals and the level of athletic performance. Through a health check, health information on heart problems, pain, dizziness, bone or joint problems or medication is given with yes/no questions.\u003cbr\u003eFor activation, the following data is sent to the backend of the myHeartHealth app: activation key, installation ID, device ID, model and serial number, operating system with version, device manufacturer, localization, screen height and width as well as the version of the app used and its contents.\u003cbr\u003e\u003cbr\u003ec.\tHealth Data \u0026 Fitness Activities\u003cbr\u003e•\tFitness activities: duration and time, distance and altitude profile, calories, heart rate\u003cbr\u003e•\tRoutes: training route, distance, altitude profile, speed (if the authorization to determine the location has been granted)\u003cbr\u003e•\tPulse curve: Heart rate (if a heart rate sensor has been paired)\u003cbr\u003e• Vital data: peripheral \u0026 central blood pressure, heart rate (if an appropriate measuring device has been linked)\u003cbr\u003e•\tHeart health: personal log-in code, appointments for analysis and determined heart age\u003cbr\u003e\u003cbr\u003ed.\tData about app usage\u003cbr\u003eIf you have activated error logging (opt-in), data on usage and errors in the app will be collected. We use this data to analyze problems and constantly improve the app.\u003cbr\u003e\u003cbr\u003ee.\tPayment\u003cbr\u003ePayments are processed via the payment providers Google and Apple. Although we do not store any financial data ourselves, we receive a transaction ID, duration, price, currency and VAT for the purchased product from the provider with each payment. The payment provider can assign the purchase to a person via the transaction ID.\u003cbr\u003e\u003cbr\u003ef.\tService Usage - Amazon Web Services\u003cbr\u003eWe use Amazon Web Services (AWS) to provide the videos and media files. The app downloads this content directly from AWS. This gives Amazon personal data such as IP address and information about the device, the operating system and the installed web browser.\u003cbr\u003eFor details on Amazon AWS\u0027 use of data, please refer to their Privacy Policy (https://aws.amazon.com/de/compliance/data-privacy/).\u003cbr\u003e\u003cbr\u003eg.\tDevice and location information\u003cbr\u003eWhen using the app, we receive the following data: IP address, request of the app, time of the request, access status and amount of data transferred, product and version information about the app and installed web browser, operating system of the device, device identifier and features, information about the ISP or mobile operator.\u003cbr\u003e\u003cbr\u003e6.\tApp Analytics\u003cbr\u003eThe app installations, devices used and information on in-app purchases can be evaluated for statistical purposes. Crash reports can be submitted voluntarily via the corresponding functionality in the operating system.\u003cbr\u003e\u003cbr\u003e7.\tPurpose of processing and legal basis\u003cbr\u003eWe process the personal data to be able to provide you with our services and to be able to contact you. Unless you provide this information, we will not be able to provide you with the services. The legal basis for the processing is Art. 6 para. 1 sentence 1 lit.b GDPR. Under certain circumstances, health data within the meaning of Art. 9 para. 1, Art. 4 No. 15 GDPR will be processed within the scope of the services offered. These are stored in an electronic patient record. The legal basis for the processing of this data is your express, voluntary and revocable consent in accordance with Art. 9 para. 2 lit. a GDPR.\u003cbr\u003e\u003cbr\u003e8.\tRecipients of the data\u003cbr\u003eThe above personal data will be used exclusively for the provision of our services and only the responsible persons will be granted access to the data. A transmission or disclosure of the data to other third parties does not take place.\u003cbr\u003e\u003cbr\u003e9.\tBackup\u003cbr\u003eWe take appropriate technical and organisational measures to address the risks arising from the use of your personal data, including loss or alteration or unauthorised access to your personal data, and to enable you to exercise your rights.\u003cbr\u003e\u003cbr\u003e10.\tStorage periods and deletion of the data used\u003cbr\u003eThe data will be stored as long as the user account exists. In addition, data will only be stored if this is required by law (due to warranty, statute of limitations or retention periods) or otherwise. If your user account is deleted, all data will also be deleted, with the exception of the data necessary to fulfil contractual obligations or to fulfil legal retention obligations. This data is not deleted, but minimized to the required extent.\u003cbr\u003e\u003cbr\u003e11.\tGeneral questions and contact\u003cbr\u003eFor general questions or if you need immediate help and assistance regarding your rights or the way we use your personal data, please contact our team at info@caretower.de.\u003cbr\u003eThe contact details of the data protection officer can be found below:\u003cbr\u003e\u003cbr\u003edatenschutz.com Ltd.\u003cbr\u003ePappelallee 78/79\u003cbr\u003e10437 Berlin, Germany\u003cbr\u003eWebsite: www.datenschutz.com\u003cbr\u003ePhone: +49 30 12053129\u003cbr\u003eE-mail: info@datenschutz.com\u003cbr\u003e", "privacyPolicy.p2": "", "privacyPolicy.p3": "", "privacyPolicy.p4": "", "privacyPolicy.p5": "", "privacyPolicy.p6": "", "privacyPolicy.title": "Terms of Use and Privacy Policy", "profile.age.title": "How old are you?", "profile.birthDate.title": "What is your date of birth?", "profile.endurance.baseLevel.level1": "Unfit", "profile.endurance.baseLevel.level2": "Rather unfit", "profile.endurance.baseLevel.level3": "Average fit", "profile.endurance.baseLevel.level4": "Above average fit.", "profile.endurance.baseLevel.level5": "Fit", "profile.endurance.baseLevel.level6": "Very fit", "profile.endurance.baseLevel.title": "How would you rate yourself in cardio training?", "profile.endurance.bicycle.answer": "Yes, at least {{min}} minutes.", "profile.endurance.bicycle.title": "Do you regularly (several times a week) ride a bicycle, e.g. to work?", "profile.endurance.med.answer": "Yes, more than {{min}} minutes.", "profile.endurance.med.title": "How long can you perform a moderate cardio exercise without a break?", "profile.endurance.no": "No", "profile.endurance.noSport.answer1": "Yes, that’s true", "profile.endurance.noSport.answer2": "No, not true.", "profile.endurance.noSport.title": "I never do sports and walk less than an hour a week", "profile.endurance.training.answer": "Yes, at least {{min}} minutes per week", "profile.endurance.training.title": "Do you perform any type of cardio training (walking, jogging, cycling etc.) regularly (at least once a week)?", "profile.gender.female": "Female", "profile.gender.male": "Male", "profile.gender.title": "Gender information", "profile.healthCheck.beathingProblem": "Do you have breathing problems while resting or exercising?", "profile.healthCheck.dizziness": "Did you suffer from dizziness / nausea recently? Did you ever lose consciousness?", "profile.healthCheck.failed": "Health check failed", "profile.healthCheck.heartPain": "Did you experience chest pain in the last month while resting or exercising?", "profile.healthCheck.heartProblem": "Did your physician ever warn you about something \"on your heart“ and recommended exercise under medical supervision?", "profile.healthCheck.intro.line1": "With this questionnaire, you can easily assess for yourself whether, from a medical point of view, there are fundamental concerns when performing physical activities.", "profile.healthCheck.intro.line2": "Please answer the following questions with a simple \"yes\" or \"no\".", "profile.healthCheck.jointProblems": "Do you have bone or joint problems that could worsen under exercise?", "profile.healthCheck.medication": "Did a doctor ever prescribe you medication against high blood pressure, heart pain or breathing problems?", "profile.healthCheck.notCompleted": "Health check required", "profile.healthCheck.other": "Are you aware of any other reason for which you should not be physically active?", "profile.healthCheck.passed": "Health check passed", "profile.healthCheck.repeat": "Repeat health check", "profile.healthCheck.warning.bp1": "You may most likely practice any sport for as long as you start low and increase intensity gradually over time.", "profile.healthCheck.warning.bp2": "Or you must restrict your activities to those that are suitable for you.", "profile.healthCheck.warning.bp3": "Please consult with your physician about the planned physical activities and follow his instructions.", "profile.healthCheck.warning.bp4": "In case of temporary illness, such as a cold or fever, or in case you are simply not feeling well, wait until you feel better.", "profile.healthCheck.warning.bp5": "In case you are pregnant or might be pregnant, please consult with your physician before starting your program.", "profile.healthCheck.warning.line1": "Consult your physician \u003cstrong\u003e before \u003c/ strong\u003e starting your program. Please also inform your physician about the health check and about the questions you have answered with ‘yes’.", "profile.healthCheck.warning.line2": "Wait with starting your program. ", "profile.healthCheck.warning.line3": "Please note changes in your health status.", "profile.healthCheck.warning.title1": "Attention! Please consider the following information.", "profile.healthCheck.warning.title2": "Please pay attention!", "profile.height.title": "How tall are you?", "profile.name.title": "What is your name?", "profile.pulse.max.title": "Do you know your maximum heart rate?", "profile.pulse.rest.title": "Do you know your resting heart rate?", "profile.strength.adjustmentLevel.a": "I can easily carry a beverage crate from the basement and / or perform 10 Push-Ups on knees (health Push-Ups)", "profile.strength.adjustmentLevel.b": "I have attended at least one strength training or fitness class in the past 4 weeks and / or can do 10 classic Pushups", "profile.strength.adjustmentLevel.c": "I can do 30 classic Pushups and have completed my weight training at least once a week within the last 8 weeks", "profile.strength.adjustmentLevel.d": "I have performed strength training at least twice a week within the last 6 months and I like to train with my body weight", "profile.strength.adjustmentLevel.e": "I can do at least five controlled Pull-Ups and have regularly been exercising with my own body weight for six months", "profile.strength.adjustmentLevel.noMatchingLevel": "No statement is true", "profile.strength.baseLevel.level1": "Completely unfit", "profile.strength.baseLevel.level2": "Rather unfit", "profile.strength.baseLevel.level3": "Average fit", "profile.strength.baseLevel.level4": "Rather above average", "profile.strength.baseLevel.level5": "Fit", "profile.strength.baseLevel.level6": "Very fit", "profile.strength.baseLevel.title": "How would you rate yourself in terms of strength and coordination?", "profile.strength.noSport.answer1": "Yes, that’s true", "profile.strength.noSport.answer2": "No, that’s not true", "profile.strength.noSport.title": "I am not capable of even doing a single Push-Up and always take the escalator or the elevator", "profile.target.endurance": "Improve endurance", "profile.target.enduranceShort": "Endurance", "profile.target.fitness": "Get fit", "profile.target.fitnessShort": "Fitness", "profile.target.health": "Do something for my health", "profile.target.healthShort": "Health", "profile.target.strength": "Built muscle", "profile.target.strengthShort": "Strength", "profile.target.title": "What is your main goal?", "profile.target.weightLoss": "Lose weight", "profile.target.weightLossShort": "Weight", "profile.weight.title": "What’s your body weight?", "profile.wizard.of": "of", "profile.wizard.restart.text": "Do you want to repeat the profile wizard? \u003cbr/\u003e Here below the information provided so far.", "profile.wizard.restart.title": "Adjust training information", "profile.wizard.wizardStep": "Profile: Step", "prompt.adjustBodyLevel.level": "Level", "prompt.adjustBodyLevel.subLevel": "Training week", "prompt.adjustBodyLevel.text": "Strength level and training week can be adjusted here", "prompt.adjustBodyLevel.title": "Strength level", "prompt.adjustCardioLevel.level": "Level", "prompt.adjustCardioLevel.subLevel": "Training week", "prompt.adjustCardioLevel.text": "Cardio level and training week can be adjusted here", "prompt.adjustCardioLevel.title": "Cardio level", "prompt.appInBackground.text": "Training in progress", "prompt.appInBackground.title": "App is running in background", "prompt.changeLapDistance.distance": "Distance in meters", "prompt.changeLapDistance.text": "All training data is collected each round and can be evaluated later", "prompt.changeLapDistance.title": "Lap distance", "prompt.clearCache.subtitle": "Do you really want to delete the saved files?", "prompt.clearCache.title": "Delete files", "prompt.hints.disableAll": "Do not show hints", "prompt.hints.disableThis": "Do not show hints", "prompt.hints.title": "Training Hints", "pulseprofile-1-description": "HIIT Running", "pulseprofile-1-name": "Controlled High Intensity Sprint ", "pulseprofile-2-description": "Extensive Tempo Run", "pulseprofile-2-name": "Fast Tempo Run", "pulseprofile-3-description": "Tempo Endurance Run", "pulseprofile-3-name": "Tempo Run", "pulseprofile-4-description": "Middle Endurance Run", "pulseprofile-4-name": "Middle Endurance Run", "pulseprofile-5-description": "Long Endurance Run in Regeneration Zone", "pulseprofile-5-name": "Easy Endurance Run in Regeneration Zone", "pulseprofile-6-description": "Extensive Basics", "pulseprofile-6-name": "Basic Training Zone", "pulseprofile-7-description": "Intense Basics", "pulseprofile-7-name": "Intensive Basic Training Zone", "registration.error.title": "Errors during activation:", "registration.input.email": "Request a new token", "registration.input.token": "Enter the token received by email", "registration.token.invalid": "Invalid token - please re-enter or request a new token.", "slide.unlock": "unlock", "statistics": "Statistics", "subscription-info.p1": "The fee for your subscription will be deducted from your iTunes account.", "subscription-info.p2": "Membership options are: 12 months (79.99 €)", "subscription-info.p3": "The subscription will automatically renew unless cancelled at least 24 hours before the end of the current subscription period. The user may disable the auto-renewal in iTunes.", "subscription-info.p4": "It is not possible to terminate the current membership before the end of the subscription period. After purchase, subscriptions can be managed in iTunes.", "subscription-info.title": "Subscription Information", "subscription.active.p": "Active subscriptions", "subscription.active.s": "Active subscription", "subscription.add": "Add subscription", "subscription.pageTitle": "", "subscription.requestNewToken.customer.account.not.found": "This e-mail address is not linked to an active account.", "subscription.requestNewToken.email.address.not.found": "E-mail address not found", "subscription.requestNewToken.login.error.invalid.user.or.bad.credentials": "Technical problem - please contact support: Error code 10", "subscription.requestNewToken.registration.token.invalid": "Token not found", "subscription.requestNewToken.subscription.missing.or.expired": "No active subscription linked to this e-mail address", "subscription.requestNewToken.successful": "Please check your inbox.", "subscription.requestNewToken.validation.error.invalid.arguments": "Please enter the token", "subscription.successful": "Request successful", "tabs.body": "Strength", "tabs.cardio": "Cardio", "tabs.exerciseCatalog": "Exercises", "tabs.history": "History", "tabs.info": "Info", "tabs.public": "Free", "tabs.quick-view": "Plan", "tabs.settings": "Settings", "tae-1-description": "Body Weight", "tae-1-name": "Augsburg I", "tae-10-description": "Muscle and strength building workouts for professionals", "tae-10-name": "Tokyo I", "tae-100-description": "", "tae-100-name": "Endurance ride", "tae-101-description": "", "tae-101-name": "Jogging with walking breaks", "tae-102-description": "", "tae-102-name": "Jogging with walking breaks ", "tae-103-description": "", "tae-103-name": "Quick walking", "tae-104-description": "", "tae-104-name": "Relaxed endurance ride", "tae-105-description": "", "tae-105-name": "Endurance run", "tae-106-description": "", "tae-106-name": "Jogging with walking breaks", "tae-107-description": "", "tae-107-name": "Jogging with walking breaks", "tae-108-description": "", "tae-108-name": "Quick walking", "tae-109-description": "", "tae-109-name": "Relaxed endurance ride", "tae-11-description": "Muscle and strength building workouts for professionals", "tae-11-name": "Tokyo II", "tae-110-description": "", "tae-110-name": "Jogging with walking breaks", "tae-111-description": "", "tae-111-name": "Jogging with walking breaks", "tae-112-description": "", "tae-112-name": "Endurance run", "tae-113-description": "", "tae-113-name": "Quick walking", "tae-114-description": "", "tae-114-name": "Jogging with walking breaks", "tae-115-description": "", "tae-115-name": "Relaxed endurance ride", "tae-116-description": "", "tae-116-name": "Endurance ride", "tae-117-description": "", "tae-117-name": "Endurance run", "tae-118-description": "", "tae-118-name": "Jogging with walking breaks", "tae-119-description": "", "tae-119-name": "Jogging with walking breaks", "tae-12-description": "Full body challenges for experienced athletes", "tae-12-name": "St. Louis I", "tae-120-description": "", "tae-120-name": "Quick walking", "tae-121-description": "", "tae-121-name": "Relaxed endurance ride", "tae-122-description": "", "tae-122-name": "Endurance ride", "tae-123-description": "", "tae-123-name": "Jogging with walking breaks", "tae-124-description": "", "tae-124-name": "Endurance run", "tae-125-description": "", "tae-125-name": "Quick walking", "tae-126-description": "", "tae-126-name": "Jogging with walking breaks", "tae-127-description": "", "tae-127-name": "Relaxed endurance ride", "tae-128-description": "", "tae-128-name": "Endurance ride", "tae-129-description": "", "tae-129-name": "Jogging with walking breaks", "tae-13-description": "Full body challenges for experienced athletes", "tae-13-name": "St. Louis II", "tae-130-description": "", "tae-130-name": "Endurance run", "tae-131-description": "", "tae-131-name": "Quick walking", "tae-132-description": "", "tae-132-name": "Relaxed endurance ride", "tae-133-description": "", "tae-133-name": "Endurance ride", "tae-134-description": "", "tae-134-name": "Warm Up", "tae-135-description": "", "tae-135-name": "Cool Down", "tae-136-description": "", "tae-136-name": "London I", "tae-137-description": "", "tae-137-name": "London II", "tae-138-description": "", "tae-138-name": "Paris I", "tae-139-description": "", "tae-139-name": "Los Angeles I", "tae-14-description": "First preparations for muscle building and strengthening full body workouts.", "tae-14-name": "Paris I", "tae-140-description": "", "tae-140-name": "Los Angeles II", "tae-141-description": "", "tae-141-name": "Athens I", "tae-142-description": "", "tae-142-name": "Athens II", "tae-143-description": "", "tae-143-name": "Tokyo I", "tae-144-description": "", "tae-144-name": "Tokyo II", "tae-145-description": "", "tae-145-name": "St. Louis I", "tae-146-description": "", "tae-146-name": "St. Louis II", "tae-147-description": "", "tae-147-name": "Stockholm I", "tae-148-description": "", "tae-148-name": "Stockholm II", "tae-149-description": "", "tae-149-name": "Antwerp I", "tae-15-description": "First preparations for muscle building and strengthening full body workouts.", "tae-15-name": "Paris II", "tae-150-description": "", "tae-150-name": "Antwerp II", "tae-151-description": "", "tae-151-name": "Amsterdam I", "tae-152-description": "", "tae-152-name": "Amsterdam II", "tae-153-description": "", "tae-153-name": "Berlin I", "tae-154-description": "", "tae-154-name": "Berlin II", "tae-155-description": "", "tae-155-name": "Helsinki I", "tae-156-description": "", "tae-156-name": "Helsinki II", "tae-157-description": "", "tae-157-name": "Melbourne I", "tae-158-description": "", "tae-158-name": "Melbourne II", "tae-159-description": "", "tae-159-name": "Rome I", "tae-16-description": "Full body strengthening for advanced athletes", "tae-16-name": "Los Angeles I", "tae-160-description": "", "tae-160-name": "Rome II", "tae-161-description": "", "tae-161-name": "Mexico-City I", "tae-162-description": "", "tae-162-name": "Mexico-City II", "tae-163-description": "", "tae-163-name": "Acapulco I", "tae-164-description": "", "tae-164-name": "Acapulco II", "tae-165-description": "", "tae-165-name": "Munich I", "tae-166-description": "", "tae-166-name": "Munich II", "tae-167-description": "", "tae-167-name": "Augsburg I", "tae-168-description": "", "tae-168-name": "Augsburg II", "tae-169-description": "", "tae-169-name": "Montreal I", "tae-17-description": "Full body strengthening for advanced athletes", "tae-17-name": "Los Angeles II", "tae-170-description": "", "tae-170-name": "Montreal II", "tae-171-description": "", "tae-171-name": "London I", "tae-172-description": "", "tae-172-name": "London II", "tae-173-description": "", "tae-173-name": "Paris I", "tae-174-description": "", "tae-174-name": "Paris II", "tae-175-description": "", "tae-175-name": "Los Angeles I", "tae-176-description": "", "tae-176-name": "Los Angeles II", "tae-177-description": "", "tae-177-name": "Athens I", "tae-178-description": "", "tae-178-name": "Athens II", "tae-179-description": "", "tae-179-name": "Tokyo I", "tae-18-description": "Full body strength and conditioning workouts for athletes", "tae-18-name": "Athens I", "tae-180-description": "", "tae-180-name": "Tokyo II", "tae-181-description": "", "tae-181-name": "St. Louis I", "tae-182-description": "", "tae-182-name": "St. Louis II", "tae-183-description": "", "tae-183-name": "Stockholm I", "tae-184-description": "", "tae-184-name": "Stockholm II", "tae-185-description": "", "tae-185-name": "Antwerp I", "tae-186-description": "", "tae-186-name": "Antwerp II", "tae-187-description": "", "tae-187-name": "Amsterdam I", "tae-188-description": "", "tae-188-name": "Amsterdam II", "tae-189-description": "", "tae-189-name": "Berlin I", "tae-19-description": "Full body strength and conditioning workouts for athletes", "tae-19-name": "Athens II", "tae-190-description": "", "tae-190-name": "Berlin II", "tae-191-description": "", "tae-191-name": "Helsinki I", "tae-192-description": "", "tae-192-name": "Helsinki II", "tae-193-description": "", "tae-193-name": "Melbourne I", "tae-194-description": "", "tae-194-name": "Melbourne II", "tae-195-description": "", "tae-195-name": "Rome I", "tae-196-description": "", "tae-196-name": "Rome II", "tae-197-description": "", "tae-197-name": "Mexico-City I", "tae-198-description": "", "tae-198-name": "Mexico-City II", "tae-199-description": "", "tae-199-name": "Acapulco I", "tae-2-description": "", "tae-2-name": "Paris II", "tae-20-description": "with Heart Rate Monitor and GPS Tracker", "tae-20-name": "Free Cardio Workout ", "tae-200-description": "", "tae-200-name": "Acapulco II", "tae-201-description": "", "tae-201-name": "Munich I", "tae-202-description": "", "tae-202-name": "Munich II", "tae-203-description": "", "tae-203-name": "Augsburg I", "tae-204-description": "", "tae-204-name": "Augsburg II", "tae-205-description": "", "tae-205-name": "Montreal I", "tae-206-description": "", "tae-206-name": "Montreal II", "tae-207-description": "", "tae-207-name": "Mobilization", "tae-208-description": "", "tae-208-name": "Stretching", "tae-209-description": "with GPS and heart rate monitoring", "tae-209-name": "Free cardio training", "tae-21-description": "", "tae-21-name": "Mobilization", "tae-22-description": "", "tae-22-name": "Stretching", "tae-23-description": "Mobilization", "tae-23-name": "", "tae-24-description": "Body Weight", "tae-24-name": "Helsinki II", "tae-25-description": "", "tae-25-name": "London I (L1 SS3) (Bodyweight)", "tae-26-description": "Body Weight", "tae-26-name": "Melbourne II", "tae-27-description": "Body Weight", "tae-27-name": "Rome I", "tae-28-description": "Body Weight", "tae-28-name": "Rome I", "tae-29-description": "", "tae-29-name": "", "tae-3-description": "Body Weight", "tae-3-name": "London I", "tae-30-description": "", "tae-30-name": "", "tae-31-description": "", "tae-31-name": "Paris II (L3) (Bodyweight)", "tae-32-description": "", "tae-32-name": "", "tae-33-description": "", "tae-33-name": "", "tae-34-description": "", "tae-34-name": "", "tae-35-description": "", "tae-35-name": "", "tae-36-description": "Body Weight", "tae-36-name": "Augsburg II", "tae-37-description": "", "tae-37-name": "", "tae-38-description": "", "tae-38-name": "Stretching", "tae-39-description": "Body Weight", "tae-39-name": "London I", "tae-4-description": "Body Weight", "tae-4-name": "London II", "tae-40-description": "", "tae-40-name": "", "tae-41-description": "", "tae-41-name": "", "tae-42-description": "", "tae-42-name": "", "tae-43-description": "", "tae-43-name": "", "tae-44-description": "with Heart Rate Monitor and GPS Tracker", "tae-44-name": "Free Cardio Training", "tae-45-description": "Body Weight", "tae-45-name": "Athens I", "tae-46-description": "Body Weight", "tae-46-name": "Athen II", "tae-47-description": "Body Weight", "tae-47-name": "Tokyo I", "tae-48-description": "Body Weight", "tae-48-name": "Tokyo II", "tae-49-description": "Body Weight", "tae-49-name": "St. Louis I", "tae-5-description": "with Heart Rate Monitor and GPS Tracker", "tae-5-name": "Free Cardio Training", "tae-50-description": "Body Weight", "tae-50-name": "St. Louis II", "tae-51-description": "Body Weight", "tae-51-name": "Stockholm I", "tae-52-description": "Body Weight", "tae-52-name": "Stockholm II", "tae-53-description": "Body Weight ", "tae-53-name": "Antwerp I", "tae-54-description": "Body Weight", "tae-54-name": "Antwerp II", "tae-55-description": "Body Weight", "tae-55-name": "Amsterdam I", "tae-56-description": "Body Weight", "tae-56-name": "Amsterdam II", "tae-57-description": "Body Weight", "tae-57-name": "Berlin I", "tae-58-description": "Body Weight", "tae-58-name": "Berlin II", "tae-59-description": "Body Weight", "tae-59-name": "Helsinki I", "tae-6-description": "Body Weight", "tae-6-name": "Paris II", "tae-60-description": "Body Weight", "tae-60-name": "Helsinki II", "tae-61-description": "Body Weight", "tae-61-name": "Melbourne I", "tae-62-description": "Body Weight", "tae-62-name": "Melbourne II", "tae-63-description": "Body Weight", "tae-63-name": "Rome I", "tae-64-description": "Body Weight", "tae-64-name": "Rome II", "tae-65-description": "Body Weight", "tae-65-name": "Mexico-City I", "tae-66-description": "Body Weight", "tae-66-name": "Mexico-City II", "tae-67-description": "Body Weight", "tae-67-name": "Acapulco I", "tae-68-description": "Body Weight", "tae-68-name": "Acapulco II", "tae-69-description": "Body Weight", "tae-69-name": "Munich I", "tae-7-description": "Body Weight", "tae-7-name": "Los Angeles I", "tae-70-description": "Body Weight", "tae-70-name": "Munich II", "tae-72-description": "Body Weight", "tae-72-name": "Augsburg II", "tae-73-description": "Body Weight", "tae-73-name": "Montreal I", "tae-74-description": "Body Weight", "tae-74-name": "Montreal II", "tae-75-description": "", "tae-75-name": "Quick walking", "tae-76-description": "", "tae-76-name": "Relaxed walking", "tae-77-description": "", "tae-77-name": "Trot run with walking breaks", "tae-78-description": "", "tae-78-name": "Quick walking", "tae-79-description": "", "tae-79-name": "Relaxed endurance ride", "tae-8-description": "Full body workouts for beginners", "tae-8-name": "London I", "tae-80-description": "", "tae-80-name": "Trot run with walking breaks", "tae-81-description": "", "tae-81-name": "Relaxed walking", "tae-82-description": "", "tae-82-name": "Relaxed endurance ride", "tae-83-description": "", "tae-83-name": "Trot run with walking breaks", "tae-84-description": "", "tae-84-name": "Jogging with walking breaks", "tae-85-description": "", "tae-85-name": "Quick walking", "tae-86-description": "", "tae-86-name": "Jogging with walking breaks", "tae-87-description": "", "tae-87-name": "Jogging with walking breaks", "tae-88-description": "", "tae-88-name": "Endurance ride", "tae-89-description": "", "tae-89-name": "Jogging with walking breaks", "tae-9-description": "Full body workouts for beginners", "tae-9-name": "London II", "tae-90-description": "", "tae-90-name": "Quick walking", "tae-91-description": "", "tae-91-name": "Relaxed endurance ride", "tae-92-description": "", "tae-92-name": "Quick walking", "tae-93-description": "", "tae-93-name": "Endurance ride", "tae-94-description": "", "tae-94-name": "Jogging with walking breaks", "tae-95-description": "", "tae-95-name": "Relaxed endurance run", "tae-96-description": "", "tae-96-name": "Endurance ride", "tae-97-description": "", "tae-97-name": "Quick walking", "tae-98-description": "", "tae-98-name": "Jogging with walking breaks", "tae-99-description": "", "tae-99-name": "Relaxed endurance ride", "tag.deviceTraining": "Device-assisted", "tag.devices-Faszienrolle": "fascia roll", "tag.devices-Gymnastikband": "gymnastic band", "tag.devices-Handtuch": "towel", "tag.devices-Kurzhantel": "dumbbell", "tag.devices-Langhantel": "barbell", "tag.devices-Schlingentrainer": "sling trainer", "tag.devices-Theraband": "gymnastic band", "tag.devices-Wasserflasche": "waterbottle", "tag.hint-bodyweight-description": "Insert text, images and video for body weight training", "tag.hint-bodyweight-name": "Body weight exercises", "tag.hint-cardio-description": "Insert text, images and video for cardio training", "tag.hint-cardio-name": "Cardio", "tag.hint-cooldown-description": "Insert text, images and video for Cool Down / Stretching", "tag.hint-cooldown-name": "Cool down / Stretching ", "tag.hint-devices-description": "Insert text, images and video for heart rate monitor", "tag.hint-devices-name": "Heart rate monitor", "tag.hint-faszienrolle-description": "\u003ch6\u003eWhat\u0027s this?\u003c/h6\u003e\u003cp\u003eThe fascia roll is a foam roll, which can be used to improve your regeneration. The fascia roll is versatilely applicable and you can take with you anywhere. Due to the massage of the connective tissue the increased blood circulation releases adhesions.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eHow to use the fascia roll?\u003c/h6\u003e\u003cp\u003eMassage your musculature with the roll. Due to the mechanical pressure the blood circulation increases and you feel ache. If you find a spot which hurts more, you can intense the massage and stay longer at this point of muscle, until you feel a decrease of the pain. But make sure that the pain is not too intense, often it is described as “pleasant” pain, thus not hurting too much.\u003c/p\u003e\u003cp\u003eExamples of how to massage your musculature can be found in your training videos.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWhich fasica roll is the right one?\u003c/h6\u003e\u003cp\u003eThere are many different fascia rolls: different sizes, forms and degree of hardness. The harder the fascia roll the more intense is the training. Dependent on the musculature, different forms may be beneficial.\u003c/p\u003e", "tag.hint-faszienrolle-name": "Fascia roll", "tag.hint-gymnasticband-description": "\u003ch6\u003eWhat\u0027s this?\u003c/h6\u003e\u003cp\u003eThe gymnastic band is an elastic rubber latex band that builds up resistance while it is extended. It once came with the aerobic wave from the US to Europe and has mainly established in rehabilitation, physiotherapy and health sports by now as it allows the training of all major muscle groups. As the tension increases, so does the resistance. There are eight strength levels, indicated by the colors beige to gold. They offer the right level of difficulty for every athlete - from amateur to professional level.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWhat are the benefits of a gymnastic band?\u003c/h6\u003e\u003cp\u003eThe gymnastic band allows the athlete to vary grip position, grip width and resistance, and therewith adjust intensity and training for the different muscle groups swiftly.\u003c/p\u003e\u003cp\u003eThe gymnastic band achieves much better results in training the upper back compared to pure bodyweight exercises.\u003c/p\u003e\u003cp\u003eThe resistance of the gymnastic band should be sufficient to make the exercise challenging, whilst still allowing a proper execution. One may adjust the resistance by changing the gripping position, the gripping distance and/or the strength of the gymnastic band.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eBefore training:\u003c/h6\u003e\u003cp\u003eMake sure that your band has no cracks or other damage.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eGrip:\u003c/h6\u003e\u003cp\u003eYou grasp the gymnastic band by placing the end of the band between your thumb and forefinger, then wrap the band around your hand.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eTraining:\u003c/h6\u003e\u003cp\u003eKeep the band somewhat taut in the starting position and ensure a firm stand and an active, stable body center during the exercise.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eMounting:\u003c/h6\u003e\u003cp\u003eBe careful not to attach the band close to sharp edges. This can cause microcracks. To fix the band to the door, use a designated door holder. If you are fixing your band, test the stability of the attachment before training.\u003c/p\u003e\u003cp\u003eMonitoring progress is hampered by the different grip positions. If you want to repeat an exercise under the same conditions, remember to use the same grip position and width.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWhich gymnastic band is right for me?\u003c/h6\u003e\u003cp\u003eThe gymnastic band is available in eight different strength levels with increasing difficulty indicated by the colors beige, yellow, red, green, blue, black, silver and gold. We recommend to test different strengths. The exercises of your fitness level should be challenging, but not impede a proper execution. We recommend that you increase the level of your gymnastic band as your fitness level increases.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eHow to take care of it?\u003c/h6\u003e\u003cp\u003eTreat your band regularly with talcum powder to avoid it becoming porous. If you do not have talcum powder at hand, simple baby powder from the drugstore may do the job just as well.\u003c/p\u003e", "tag.hint-gymnasticband-name": "Gymnastic band", "tag.hint-schlingentrainer-description": "\u003ch6\u003eWhat\u0027s this?\u003c/h6\u003e\u003cp\u003eThe sling trainer is a compact body weight training machine used by physical therapists, amateur and professional athletes.\u003c/p\u003e\u003cp\u003eIt is attached above head level at a wall or ceiling (ceiling hook, door, outdoors, etc…).\u003c/p\u003e\u003cp\u003eThe degree of difficulty can be adjusted by varying angles or by shifting the body\u0027s center of gravity. The athlete therefore always trains several muscle groups and muscle chains in parallel.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWhat are the benefits of a sling trainer?\u003c/h6\u003e\u003cp\u003eWith the loops moving in the plane, the athlete’s body remains in an unstable position. By this effect the athlete achieves a strengthening of the holding and core muscles.\u003c/p\u003e\u003cp\u003eThe sling trainer achieves much better results in training the upper back compared to pure bodyweight exercises. Due to its compact and simple design it can still be easily transported.\u003c/p\u003e\u003cp\u003e\u003ch6\u003e Where to pay attention to?\u003c/h6\u003e\u003cp\u003eThe exercises with the sling trainer require some prior experience with sporting activities. Improper execution may cause serious injuries. Therefore, it is advisable to practice new exercises in front of a mirror or record a video of oneself during training.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWhich sling trainer is the right one? \u003c/h6\u003e\u003cp\u003eThere is a variety of offers at different price points. Basically, there are two types of sling trainers:\u003c/p\u003eSling trainers consisting of belts without pulley and sling trainers consisting of ropes with pulley. Exercise machines with diverters place significantly higher demands on the athlete and should only be used by experienced and fit athletes.\u003c/p\u003e\u003cp\u003e Furthermore, your sling trainer should have foot straps and handles. When buying your sling trainer, make sure that it is suitable for your bodyweight and, depending on where you want to attach it, contains the necessary adaptors. (door anchors, etc.).\u003c/p\u003e", "tag.hint-schlingentrainer-name": "Sling trainer", "tag.hint-small-description": "Insert text, images and video for training with easy equipment", "tag.hint-small-name": "Training with easy equipment", "tag.hint-theraband-description": "\u003ch6\u003eWhat\u0027s this?\u003c/h6\u003e\u003cp\u003eThe gymnastic band is an elastic rubber latex band that builds up resistance while it is extended. It once came with the aerobic wave from the US to Europe and has mainly established in rehabilitation, physiotherapy and health sports by now as it allows the training of all major muscle groups. As the tension increases, so does the resistance. There are eight strength levels, indicated by the colors beige to gold. They offer the right level of difficulty for every athlete - from amateur to professional level.\u003c/p\u003e\u003cp\u003e \u003ch6\u003e What are the benefits of a gymnastic band?\u003c/h6\u003e\u003cp\u003e The gymnastic band allows the athlete to vary grip position, grip width and resistance, and therewith adjust intensity and training for the different muscle groups swiftly.\u003c/p\u003e\u003cp\u003eThe gymnastic band achieves much better results in training the upper back compared to pure bodyweight exercises.\u003c/p\u003e\u003cp\u003e The resistance of the gymnastic band should be sufficient to make the exercise challenging, whilst still allowing a proper execution. One may adjust the resistance by changing the gripping position, the gripping distance and/or the strength of the gymnastic band.\u003c/p\u003e\u003cp\u003e \u003ch6\u003eBefore training:\u003c/h6\u003e\u003c/p\u003eMake sure that your band has no cracks or other damage.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eGrip:\u003c/h6\u003e\u003cp\u003eYou grasp the gymnastic band by placing the end of the band between your thumb and forefinger, then wrap the band around your hand.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eTraining:\u003c/h6\u003e\u003cp\u003eKeep the band somewhat taut in the starting position and ensure a firm stand and an active, stable body center during the exercise.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eMounting:\u003c/h6\u003e\u003cp\u003eBe careful not to attach the band close to sharp edges. This can cause microcracks. To fix the band to the door, use a designated door holder. If you are fixing your band, test the stability of the attachment before training. \u003c/p\u003e\u003cp\u003eMonitoring progress is hampered by the different grip positions. If you want to repeat an exercise under the same conditions, remember to use the same grip position and width.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eWhich gymnastic band is right for me?\u003c/h6\u003e\u003cp\u003eThe gymnastic band is available in eight different strength levels with increasing difficulty indicated by the colors beige, yellow, red, green, blue, black, silver and gold. We recommend to test different strengths. The exercises of your fitness level should be challenging, but not impede a proper execution. We recommend that you increase the level of your gymnastic band as your fitness level increases.\u003c/p\u003e\u003cp\u003e\u003ch6\u003eHow to take care of it?\u003c/h6\u003e\u003cp\u003eTreat your band regularly with talcum powder to avoid it becoming porous. If you do not have talcum powder at hand, simple baby powder from the drugstore may do the job just as well.\u003c/p\u003e", "tag.hint-theraband-name": "Gymnastic band", "tag.hint-warmup-description": "Insert text, images and video for warm-up / mobilization", "tag.hint-warmup-name": "Warm-up / Mobilization", "tag.hint-wasserflasche-description": "", "tag.hint-wasserflasche-name": "waterbottle", "tag.hint-yoga-description": "", "tag.hint-yoga-name": "Sun salutation (Yoga)", "tag.info-functionalBodyTraining-description": "You can find body weight workouts in each fitness level. We have consciously decided on pure body weight workouts due to the variety of benefits.\u003c/p\u003e\u003cp\u003eFirst of all this training has a low time expenditure. No matter where you are, you can always start your training immediately!\u003c/p\u003e\u003cp\u003eFurthermore, you do not need any further training equipment. In some workouts everyday objects like water bottles or a towel are used for the training. For example, rowing-exercises can be conducted with a fixed towel. Please make sure, that the towel is properly fixed and the object is stable enough to bear your full body weight.\u003c/p\u003e\u003cp\u003eFor an effective training, you should mind your breathing, body posture and movement speed. You should always make sure, that you breathe calm and controlled. Do not hold your breath or breath rapidly.\u003c/p\u003e\u003cp\u003eConcerning your body posture an adequate body tension is needed. For every exercise posture tense your body, starting with your core and continuing with your upper body and limbs.\u003c/p\u003e\u003cp\u003eDuring exercise try to recreate the movement speed according to the video and keep it the same.\u003c/p\u003e\u003cp\u003eIf you have the opportunity, we also recommend to train in a gym under expert instructions.\u003c/p\u003e\u003cp\u003eMain factors for a successful training are systematic training, regularity, the correct performance of exercise movements and the joy of exercise.\u003c/p\u003e", "tag.info-functionalBodyTraining-name": "Functional training with body weight", "tag.info-introduction-description": "\u003ch6\u003eWelcome to mySportsApp!\u003c/h6\u003e\u003cp\u003eThis app is designed by Dr. Hackenberg, physicians, sport scientists and trainers of the Technical University Munich.\u003c/p\u003e\u003cp\u003emySportsApp provides the opportunity to exercise appropriate at your personal fitness level wherever you are and whenever you want. At the same time, we have intentionally abstained from exercises with an increased risk of injuries.\u003c/p\u003e\u003cp\u003eAdditionally, we attach importance to a healthy relationship between strength and endurance training. Nevertheless, the main focus of your personal training plan can vary according to your chosen goals.\u003c/p\u003e\u003cp\u003eThere are three key factors for a successful training to us: systematic training, regularity and the joy of exercise. Our refined training plans provide the needed system for an effective training. The regularity is up to you. Furthermore the joy of activity increases with enhanced fitness levels.\u003c/p\u003e\u003cp\u003e In this sense, have fun with your personalised training and stay healthy!\u003c/p\u003e", "tag.info-introduction-name": "Introduction", "tag.info-trainingRegeneration-description": "To ensure an effective training, it is well known that a sufficient stimulus is needed. Therefore you need to train intense enough that your cardiovascular or muscular system is fatigued. But training until complete exhaustion is not necessary.\u003c/p\u003e\u003cp\u003eAfter the training it is important for your body to have the opportunity to regenerate. In this regeneration phase supercompensation occurs, that is to say that your performance level enhances. If you set the next training stimulus too early you will not be able to reach a higher performance level. On the other hand, if the rest in between the trainings are too long your performance level will decline again.\u003c/p\u003e\u003cp\u003eTherefore, there are some rules of the thumb to ensure an effective training.\u003c/p\u003e\u003cp\u003eTo achieve a training success you should have at least two sessions per discipline. Thus for strength building you need to train strength twice per week, or to improve your endurance capacity you need to train cardio twice per week.\u003c/p\u003e\u003cp\u003e Optimally, you should not train strength and endurance in the same training session.\u003c/p\u003e\u003cp\u003eA rest day should follow a training day. If you train intensive, on the consecutive days you should have two rest days following.\u003c/p\u003e\u003cp\u003eBut be active on a rest day!\u003c/p\u003eMobilisation, stretching or walking is always possible. If you are already at a higher performance level, regeneration can also be used to restore your energy.\u003c/p\u003e\u003cp\u003eTo improve your health, be active everyday.\u003c/p\u003e\u003cp\u003eSo start your training and stay healthy!\u003c/p\u003e", "tag.info-trainingRegeneration-name": "Training and regeneration", "tag.trainingTypes-Geräteunterstützt": "Device-assisted", "tag.trainingTypes-Körpergewicht": "Body weight", "today": "Today", "training-BW1131A-description": "Body weight", "training-BW1131A-name": "London I ", "training-BW1131B-description": "Body weight", "training-BW1131B-name": "London II ", "training-BW1132A-description": "Body weight", "training-BW1132A-name": "Paris I ", "training-BW1132B-description": "Body weight", "training-BW1132B-name": "Paris II ", "training-BW1133A-description": "Body weight", "training-BW1133A-name": "Los Angeles I", "training-BW1133B-description": "Body weight", "training-BW1133B-name": "Los Angeles II ", "training-BW1231A-description": "Body weight", "training-BW1231A-name": "Athens I ", "training-BW1231B-description": "Body weight", "training-BW1231B-name": "Athens II", "training-BW1232A-description": "Body weight", "training-BW1232A-name": "Tokyo I", "training-BW1232B-description": "Body weight", "training-BW1232B-name": "Tokyo II ", "training-BW1233A-description": "Body weight", "training-BW1233A-name": "St. Louis I ", "training-BW1233B-description": "Body weight", "training-BW1233B-name": "St. Louis II ", "training-BW1331A-description": "Body weight", "training-BW1331A-name": "Stockholm I ", "training-BW1331B-description": "Body weight", "training-BW1331B-name": "Stockholm II ", "training-BW1332A-description": "Body weight", "training-BW1332A-name": "Antwerp I ", "training-BW1332B-description": "Body weight", "training-BW1332B-name": "Antwerp II ", "training-BW1333A-description": "Body weight", "training-BW1333A-name": "Amsterdam I ", "training-BW1333B-description": "Body weight", "training-BW1333B-name": "Amsterdam II ", "training-BW1431A-description": "Body weight", "training-BW1431A-name": "Berlin I ", "training-BW1431B-description": "Body weight", "training-BW1431B-name": "Berlin II ", "training-BW1432A-description": "Body weight", "training-BW1432A-name": "Helsinki I ", "training-BW1432B-description": "Body weight", "training-BW1432B-name": "Helsinki II ", "training-BW1433A-description": "Body weight ", "training-BW1433A-name": "Melbourne I ", "training-BW1433B-description": "Body weight", "training-BW1433B-name": "Melbourne II ", "training-BW1531A-description": "Body weight", "training-BW1531A-name": "Rome I", "training-BW1531B-description": "Body weight", "training-BW1531B-name": "Rome II", "training-BW1532A-description": "Body weight", "training-BW1532A-name": "Mexico-City I", "training-BW1532B-description": "Body weight", "training-BW1532B-name": "Mexico-City II", "training-BW1533A-description": "Body weight", "training-BW1533A-name": "Acapulco I", "training-BW1533B-description": "Body weight", "training-BW1533B-name": "Acapulco II ", "training-BW1631A-description": "Body weight", "training-BW1631A-name": "Munich I", "training-BW1631B-description": "Body weight", "training-BW1631B-name": "Munich II ", "training-BW1632A-description": "Body weight", "training-BW1632A-name": "Augsburg I ", "training-BW1632B-description": "Body weight", "training-BW1632B-name": "Augsburg II ", "training-BW1633A-description": "Body weight", "training-BW1633A-name": "Montreal I", "training-BW1633B-description": "Body weight", "training-BW1633B-name": "Montreal II ", "training-BW2131A-description": "Body Weight", "training-BW2131A-name": "London I ", "training-BW2131B-description": "Body Weight", "training-BW2131B-name": "London II", "training-BW2132A -description": "Body Weight", "training-BW2132A -name": "Paris I ", "training-BW2132B-description": "Body Weight", "training-BW2132B-name": "Paris II ", "training-BW2133A-description": "Body Weight", 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"Elite", "training-week-1-5-24-172-description": "Week 2/6", "training-week-1-5-24-172-title": "Elite", "training-week-1-5-24-173-description": "Week 3/6", "training-week-1-5-24-173-title": "Elite", "training-week-1-5-24-174-description": "Week 4/6", "training-week-1-5-24-174-title": "Elite", "training-week-1-5-24-175-description": "Week 5/6", "training-week-1-5-24-175-title": "Elite", "training-week-1-5-24-176-description": "Week 6/6", "training-week-1-5-24-176-title": "Elite", "training-week-1-6-31-221-description": "Week 1/6", "training-week-1-6-31-221-title": "Beginner", "training-week-1-6-31-222-description": "Week 2/6", "training-week-1-6-31-222-title": "Beginner", "training-week-1-6-31-223-description": "Week 3/6", "training-week-1-6-31-223-title": "Beginner", "training-week-1-6-31-224-description": "Week 4/6", "training-week-1-6-31-224-title": "Beginner", "training-week-1-6-31-225-description": "Week 5/6", "training-week-1-6-31-225-title": "Beginner", "training-week-1-6-31-226-description": "Week 6/6", "training-week-1-6-31-226-title": "Beginner", "training-week-1-6-32-227-description": "Week 1/6", "training-week-1-6-32-227-title": "Newcomer", "training-week-1-6-32-228-description": "Week 2/6", "training-week-1-6-32-228-title": "Newcomer", "training-week-1-6-32-229-description": "Week 3/6", "training-week-1-6-32-229-title": "Newcomer", "training-week-1-6-32-230-description": "Week 4/6", "training-week-1-6-32-230-title": "Newcomer", "training-week-1-6-32-231-description": "Week 5/6", "training-week-1-6-32-231-title": "Newcomer", "training-week-1-6-32-232-description": "Week 6/6", "training-week-1-6-32-232-title": "Newcomer", "training-week-1-6-33-233-description": "Week 1/8", "training-week-1-6-33-233-title": "Sportsman", "training-week-1-6-33-234-description": "Week 2/8", "training-week-1-6-33-234-title": "Sportsman", "training-week-1-6-33-235-description": "Week 3/8", "training-week-1-6-33-235-title": "Sportsman", "training-week-1-6-33-236-description": "Week 4/8", "training-week-1-6-33-236-title": "Sportsman", "training-week-1-6-33-237-description": "Week 5/8", "training-week-1-6-33-237-title": "Sportsman", "training-week-1-6-33-238-description": "Week 6/8", "training-week-1-6-33-238-title": "Sportsman", "training-week-1-6-33-239-description": "Week 7/8", "training-week-1-6-33-239-title": "Sportsman", "training-week-1-6-33-240-description": "Week 8/8", "training-week-1-6-33-240-title": "Sportsman", "training-week-1-6-34-241-description": "Week 1/10", "training-week-1-6-34-241-title": "Athlete", "training-week-1-6-34-242-description": "Week 2/10", "training-week-1-6-34-242-title": "Athlete", "training-week-1-6-34-243-description": "Week 3/10", "training-week-1-6-34-243-title": "Athlete", "training-week-1-6-34-244-description": "Week 4/10", "training-week-1-6-34-244-title": "Athlete", "training-week-1-6-34-245-description": "Week 5/10", "training-week-1-6-34-245-title": "Athlete", "training-week-1-6-34-246-description": "Week 6/10", "training-week-1-6-34-246-title": "Athlete", "training-week-1-6-34-247-description": "Week 7/10", "training-week-1-6-34-247-title": "Athlete", "training-week-1-6-34-248-description": "Week 8/10", "training-week-1-6-34-248-title": "Athlete", "training-week-1-6-34-249-description": "Week 9/10", "training-week-1-6-34-249-title": "Athlete", "training-week-1-6-34-250-description": "Week 10/10", "training-week-1-6-34-250-title": "Athlete", "training-week-1-6-35-251-description": "Week 1/8", "training-week-1-6-35-251-title": "Professional", "training-week-1-6-35-252-description": "Week 2/8", "training-week-1-6-35-252-title": "Professional", "training-week-1-6-35-253-description": "Week 3/8", "training-week-1-6-35-253-title": "Professional", "training-week-1-6-35-254-description": "Week 4/8", "training-week-1-6-35-254-title": "Professional", "training-week-1-6-35-255-description": "Week 5/8", "training-week-1-6-35-255-title": "Professional", "training-week-1-6-35-256-description": "Week 6/8", "training-week-1-6-35-256-title": "Professional", "training-week-1-6-35-257-description": "Week 7/8", "training-week-1-6-35-257-title": "Professional", "training-week-1-6-35-258-description": "Week 8/8", "training-week-1-6-35-258-title": "Professional", "training-week-1-6-36-259-description": "Week 1/6", "training-week-1-6-36-259-title": "Elite", "training-week-1-6-36-260-description": "Week 2/6", "training-week-1-6-36-260-title": "Elite", "training-week-1-6-36-261-description": "Week 3/6", "training-week-1-6-36-261-title": "Elite", "training-week-1-6-36-262-description": "Week 4/6", "training-week-1-6-36-262-title": "Elite", "training-week-1-6-36-263-description": "Week 5/6", "training-week-1-6-36-263-title": "Elite", "training-week-1-6-36-264-description": "Week 6/6", "training-week-1-6-36-264-title": "Elite", "training-week-2-1-1-1-description": "The journey begins!", "training-week-2-1-1-1-title": "Beginner 1/6", "training-week-2-1-1-2-description": "The exercise videos are your friend!", "training-week-2-1-1-2-title": "Beginner 2/6", "training-week-2-1-1-91-description": "Every repetition counts!", "training-week-2-1-1-91-title": "Beginner 3/6", "training-week-2-1-1-92-description": "Control your movement speed!", "training-week-2-1-1-92-title": "Beginner 4/6", "training-week-2-1-1-93-description": "Strong performance, stay tuned!", "training-week-2-1-1-93-title": "Beginner 5/6", "training-week-2-1-1-94-description": "The jump to the next level is imminent!", "training-week-2-1-1-94-title": "Beginner 6/6", "training-week-2-1-2-100-description": "The jump to the next level is imminent!", "training-week-2-1-2-100-title": "Newcomer 6/6", "training-week-2-1-2-95-description": "The journey starts!", "training-week-2-1-2-95-title": "Newcomer 1/6", "training-week-2-1-2-96-description": "Focus on movement execution!", "training-week-2-1-2-96-title": "Newcomer 2/6", "training-week-2-1-2-97-description": "Keep the rest times between exercises!", "training-week-2-1-2-97-title": "Newcomer 3/6", "training-week-2-1-2-98-description": "Setbacks don\u0027t stop you!", "training-week-2-1-2-98-title": "Newcomer 4/6", "training-week-2-1-2-99-description": "Strong performance, stay tuned!", "training-week-2-1-2-99-title": "Newcomer 5/6", "training-week-2-1-3-101-description": "Let\u0027s go, every repetition counts!", "training-week-2-1-3-101-title": "Sportsman 1/8", "training-week-2-1-3-102-description": "Let the videos help you!", "training-week-2-1-3-102-title": "Sportsman 2/8", "training-week-2-1-3-103-description": "Pay attention to your movement execution!", "training-week-2-1-3-103-title": "Sportsman 3/8", "training-week-2-1-3-104-description": "Control your movement speed!", "training-week-2-1-3-104-title": "Sportsman 4/8", "training-week-2-1-3-105-description": "Stick to the training instructions!", "training-week-2-1-3-105-title": "Sportsman 5/8", "training-week-2-1-3-106-description": "Listen to your body, give it breaks!", "training-week-2-1-3-106-title": "Sportsman 6/8", "training-week-2-1-3-107-description": "Become aware of your progress!", "training-week-2-1-3-107-title": "Sportsman 7/8", "training-week-2-1-3-108-description": "Strong performance, the next level awaits!", "training-week-2-1-3-108-title": "Sportsman 8/8", "training-week-2-1-4-109-description": "Watch the exercise videos", "training-week-2-1-4-109-title": "Athlete 1/10", "training-week-2-1-4-110-description": "Stick to the specified turning points!", "training-week-2-1-4-110-title": "Athlete 2/10", "training-week-2-1-4-111-description": "Control your movement speed!", "training-week-2-1-4-111-title": "Athlete 3/10", "training-week-2-1-4-112-description": "Don\u0027t miss a workout!", "training-week-2-1-4-112-title": "Athlete 4/10", "training-week-2-1-4-113-description": "Make your weaknesses your strengths!", "training-week-2-1-4-113-title": "Athlete 5/10", "training-week-2-1-4-114-description": "Control your movement speed!", "training-week-2-1-4-114-title": "Athlete 6/10", "training-week-2-1-4-115-description": "Every repetition counts!", "training-week-2-1-4-115-title": "Athlete 7/10", "training-week-2-1-4-116-description": "Become aware of your progress!", "training-week-2-1-4-116-title": "Athlete 8/10", "training-week-2-1-4-117-description": "You have achieved a lot, great performance!", "training-week-2-1-4-117-title": "Athlete 9/10", "training-week-2-1-4-118-description": "The next level is waiting, stay tuned!", "training-week-2-1-4-118-title": "Athlete 10/10", "training-week-2-1-5-119-description": "Start slowly, improve continuously!", "training-week-2-1-5-119-title": "Professional 1/8", "training-week-2-1-5-120-description": "Make your weaknesses your strengths!", "training-week-2-1-5-120-title": "Professional 2/8", "training-week-2-1-5-121-description": "Control your movement speed!", "training-week-2-1-5-121-title": "Professional 3/8", "training-week-2-1-5-122-description": "Stick to the specified turning points!", "training-week-2-1-5-122-title": "Professional 4/8", "training-week-2-1-5-123-description": "Listen to your body, give it breaks!", "training-week-2-1-5-123-title": "Professional 5/8", "training-week-2-1-5-124-description": "Setbacks don\u0027t stop you!", "training-week-2-1-5-124-title": "Professional 6/8", "training-week-2-1-5-125-description": "Accept every challenge!", "training-week-2-1-5-125-title": "Professional 7/8", "training-week-2-1-5-126-description": "The next level is waiting, stay tuned!", "training-week-2-1-5-126-title": "Professional 8/8", "training-week-2-1-6-127-description": "Start slowly, improve continuously!", "training-week-2-1-6-127-title": "Elite 1/6", "training-week-2-1-6-128-description": "Control your movement speed!", "training-week-2-1-6-128-title": "Elite 2/6", "training-week-2-1-6-129-description": "Every repetition counts!", "training-week-2-1-6-129-title": "Elite 3/6", "training-week-2-1-6-130-description": "Pay attention to your movement execution!", "training-week-2-1-6-130-title": "Elite 4/6", "training-week-2-1-6-131-description": "Make your weaknesses your strengths!", "training-week-2-1-6-131-title": "Elite 5/6", "training-week-2-1-6-132-description": "Make your weaknesses your strengths!", "training-week-2-1-6-132-title": "Elite 6/6", "training-week-2-2-13-47-description": "The journey starts!", "training-week-2-2-13-47-title": "Beginner 1/6", "training-week-2-2-13-48-description": "The exercise videos are your friend!", "training-week-2-2-13-48-title": "Beginner 2/6", "training-week-2-2-13-49-description": "Every repetition counts!", "training-week-2-2-13-49-title": "Beginner 3/6", "training-week-2-2-13-50-description": "Control your movement speed!", "training-week-2-2-13-50-title": "Beginner 4/6", "training-week-2-2-13-51-description": "Strong performance, stay tuned!", "training-week-2-2-13-51-title": "Beginner 5/6", "training-week-2-2-13-52-description": "The jump to the next level is imminent!", "training-week-2-2-13-52-title": "Beginner 6/6", "training-week-2-2-14-53-description": "The journey starts!", "training-week-2-2-14-53-title": "Newcomer 1/6", "training-week-2-2-14-54-description": "Focus on movement execution!", "training-week-2-2-14-54-title": "Newcomer 2/6", "training-week-2-2-14-55-description": "Keep the rest times between exercises!", "training-week-2-2-14-55-title": "Newcomer 3/6", "training-week-2-2-14-56-description": "Setbacks don\u0027t stop you!", "training-week-2-2-14-56-title": "Newcomer 4/6", "training-week-2-2-14-57-description": "Strong performance, stay tuned!", "training-week-2-2-14-57-title": "Newcomer 5/6", "training-week-2-2-14-58-description": "The jump to the next level is imminent!", "training-week-2-2-14-58-title": "Newcomer 6/6", "training-week-2-2-15-59-description": "Let\u0027s go, every repetition counts!", "training-week-2-2-15-59-title": "Sportsman 1/8", "training-week-2-2-15-60-description": "Let the videos help you!", "training-week-2-2-15-60-title": "Sportsman 2/8", "training-week-2-2-15-61-description": "Pay attention to your movement execution!", "training-week-2-2-15-61-title": "Sportsman 3/8", "training-week-2-2-15-62-description": "Control your movement speed!", "training-week-2-2-15-62-title": "Sportsman 4/8", "training-week-2-2-15-63-description": "Stick to the training instructions!", "training-week-2-2-15-63-title": "Sportsman 5/8", "training-week-2-2-15-64-description": "Listen to your body, give it a break!", "training-week-2-2-15-64-title": "Sportsman 6/8", "training-week-2-2-15-65-description": "Become aware of your progress!", "training-week-2-2-15-65-title": "Sportsman 7/8", "training-week-2-2-15-66-description": "Strong performance, the next level awaits!", "training-week-2-2-15-66-title": "Sportsman 8/8", "training-week-2-2-16-67-description": "Watch the exercise videos!", "training-week-2-2-16-67-title": "Athlete 1/10", "training-week-2-2-16-68-description": "Stick to the specified turning points!", "training-week-2-2-16-68-title": "Athlete 2/10", "training-week-2-2-16-69-description": "Control your movement speed!", "training-week-2-2-16-69-title": "Athlete 3/10", "training-week-2-2-16-70-description": "Don\u0027t miss a workout!", "training-week-2-2-16-70-title": "Athlete 4/10", "training-week-2-2-16-71-description": "Make your weaknesses your strengths!", "training-week-2-2-16-71-title": "Athlete 5/10", "training-week-2-2-16-72-description": "Control your movement speed!", "training-week-2-2-16-72-title": "Athlete 6/10", "training-week-2-2-16-73-description": "Every repetition counts!", "training-week-2-2-16-73-title": "Athlete 7/10", "training-week-2-2-16-74-description": "Become aware of your progress!", "training-week-2-2-16-74-title": "Athlete 8/10", "training-week-2-2-16-75-description": "You have achieved a lot, great performance!", "training-week-2-2-16-75-title": "Athlete 9/10", "training-week-2-2-16-76-description": "The next level is waiting, stay tuned!", "training-week-2-2-16-76-title": "Athlete 10/10", "training-week-2-2-17-77-description": "Start slowly, improve continuously!", "training-week-2-2-17-77-title": "Professional 1/8", "training-week-2-2-17-78-description": "Make your weaknesses your strengths!", "training-week-2-2-17-78-title": "Professional 2/8", "training-week-2-2-17-79-description": "Control your movement speed!", "training-week-2-2-17-79-title": "Professional 3/8", "training-week-2-2-17-80-description": "Stick to the specified turning points!", "training-week-2-2-17-80-title": "Professional 4/8", "training-week-2-2-17-81-description": "Listen to your body, give it breaks!", "training-week-2-2-17-81-title": "Professional 5/8", "training-week-2-2-17-82-description": "Setbacks don\u0027t stop you!", "training-week-2-2-17-82-title": "Professional 6/8", "training-week-2-2-17-83-description": "Accept every challenge!", "training-week-2-2-17-83-title": "Professional 7/8", "training-week-2-2-17-84-description": "The next level is waiting, stay tuned!", "training-week-2-2-17-84-title": "Professional 8/8", "training-week-2-2-18-85-description": "Start slowly, improve continuously!", "training-week-2-2-18-85-title": "Elite 1/6", "training-week-2-2-18-86-description": "Control your movement speed!", "training-week-2-2-18-86-title": "Elite 2/6", "training-week-2-2-18-87-description": "Every repetition counts!", "training-week-2-2-18-87-title": "Elite 3/6", "training-week-2-2-18-88-description": "Pay attention to your movement execution!", "training-week-2-2-18-88-title": "Elite 4/6", "training-week-2-2-18-89-description": "Make your weaknesses your strengths!", "training-week-2-2-18-89-title": "Elite 5/6", "training-week-2-2-18-90-description": "Make your weaknesses your strengths!", "training-week-2-2-18-90-title": "Elite 6/6", "training-week-2-3-10-23-description": "Take your time and watch the exercise videos!", "training-week-2-3-10-23-title": "Athlete 1/10", "training-week-2-3-10-24-description": "Stick to the specified turning points!", "training-week-2-3-10-24-title": "Athlete 2/10", "training-week-2-3-10-25-description": "Control your movement speed!", "training-week-2-3-10-25-title": "Athlete 3/10", "training-week-2-3-10-26-description": "Don\u0027t miss a workout!", "training-week-2-3-10-26-title": "Athlete 4/10", "training-week-2-3-10-27-description": "Make your weaknesses your strengths!", "training-week-2-3-10-27-title": "Athlete 5/10", "training-week-2-3-10-28-description": "Control your movement speed!", "training-week-2-3-10-28-title": "Athlete 6/10", "training-week-2-3-10-29-description": "Every repetition counts!", "training-week-2-3-10-29-title": "Athlete 7/10", "training-week-2-3-10-30-description": "Become aware of your progress!", "training-week-2-3-10-30-title": "Athlete 8/10", "training-week-2-3-10-31-description": "You have achieved a lot, great performance!", "training-week-2-3-10-31-title": "Athlete 9/10", "training-week-2-3-10-32-description": "The next level is waiting, stay tuned!", "training-week-2-3-10-32-title": "Athlete 10/10", "training-week-2-3-11-33-description": "Start slowly, improve continuously!", "training-week-2-3-11-33-title": "Professional 1/8", "training-week-2-3-11-34-description": "Make your weaknesses your strengths!", "training-week-2-3-11-34-title": "Professional 2/8", "training-week-2-3-11-35-description": "Control your movement speed!", "training-week-2-3-11-35-title": "Professional 3/8", "training-week-2-3-11-36-description": "Stick to the specified turning points!", "training-week-2-3-11-36-title": "Professional 4/8", "training-week-2-3-11-37-description": "Listen to your body, give it breaks!", "training-week-2-3-11-37-title": "Professional 5/8", "training-week-2-3-11-38-description": "Setbacks don\u0027t stop you!", "training-week-2-3-11-38-title": "Professional 6/8", "training-week-2-3-11-39-description": "Accept every challenge!", "training-week-2-3-11-39-title": "Professional 7/8", "training-week-2-3-11-40-description": "The next level is waiting, stay tuned!", "training-week-2-3-11-40-title": "Professional 8/8", "training-week-2-3-12-41-description": "Start slowly, improve continuously!", "training-week-2-3-12-41-title": "Elite 1/6", "training-week-2-3-12-42-description": "Control your movement speed!", "training-week-2-3-12-42-title": "Elite 2/6", "training-week-2-3-12-43-description": "Every repetition counts!", "training-week-2-3-12-43-title": "Elite 3/6", "training-week-2-3-12-44-description": "Pay attention to your movement execution!", "training-week-2-3-12-44-title": "Elite 4/6", "training-week-2-3-12-45-description": "Make your weaknesses your strengths!", "training-week-2-3-12-45-title": "Elite 5/6", "training-week-2-3-12-46-description": "Make your weaknesses your strengths!", "training-week-2-3-12-46-title": "Elite 6/6", "training-week-2-3-7-3-description": "The journey starts!", "training-week-2-3-7-3-title": "Beginner 1/6", "training-week-2-3-7-4-description": "The exercise videos are your friend!", "training-week-2-3-7-4-title": "Beginner 2/6", "training-week-2-3-7-5-description": "Every repetition counts!", "training-week-2-3-7-5-title": "Beginner 3/6", "training-week-2-3-7-6-description": "Control your movement speed!", "training-week-2-3-7-6-title": "Beginner 4/6", "training-week-2-3-7-7-description": "Strong performance, stay tuned!", "training-week-2-3-7-7-title": "Beginner 5/6", "training-week-2-3-7-8-description": "The jump to the next level is imminent!", "training-week-2-3-7-8-title": "Beginner 6/6", "training-week-2-3-8-10-description": "Focus on movement execution!", "training-week-2-3-8-10-title": "Newcomer 2/6", "training-week-2-3-8-11-description": "Keep the rest times between exercises!", "training-week-2-3-8-11-title": "Newcomer 3/6", "training-week-2-3-8-12-description": "Setbacks don\u0027t stop you!", "training-week-2-3-8-12-title": "Newcomer 4/6", "training-week-2-3-8-13-description": "Strong performance, stay tuned!", "training-week-2-3-8-13-title": "Newcomer 5/6", "training-week-2-3-8-14-description": "The jump to the next level is imminent!", "training-week-2-3-8-14-title": "Newcomer 6/6", "training-week-2-3-8-9-description": "The journey starts!", "training-week-2-3-8-9-title": "Newcomer 1/6", "training-week-2-3-9-15-description": "Let\u0027s go, every repetition counts!", "training-week-2-3-9-15-title": "Sportsman 1/8", "training-week-2-3-9-16-description": "Let the videos help you!", "training-week-2-3-9-16-title": "Sportsman 2/8", "training-week-2-3-9-17-description": "Pay attention to your movement execution!", "training-week-2-3-9-17-title": "Sportsman 3/8", "training-week-2-3-9-18-description": "Control your movement speed!", "training-week-2-3-9-18-title": "Sportsman 4/8", "training-week-2-3-9-19-description": "Stick to the training instructions!", "training-week-2-3-9-19-title": "Sportsman 5/8", "training-week-2-3-9-20-description": "Listen to your body, give it breaks!", "training-week-2-3-9-20-title": "Sportsman 6/8", "training-week-2-3-9-21-description": "Become aware of your progress!", "training-week-2-3-9-21-title": "Sportsman 7/8", "training-week-2-3-9-22-description": "Strong performance, the next level awaits!", "training-week-2-3-9-22-title": "Sportsman 8/8", "training.activity": "Activity", "training.alternative": "Alternative training", "training.alternative-description": "Cycling and walking", "training.bodyWeight": "Pure body weight training", "training.cancel": "Cancel", "training.changeActivity": "Choose training activity", "training.description": "Training description", "training.device": "Equipped training", "training.endPhase": "Closure", "training.endPhase-description": "", "training.endPhase-name": "Closure", "training.overview": "Overview", "training.phase": "Phase", "training.phases": "Phases", "training.phasesToDo": "Next training phase", "training.picture": "Workout picture", "training.running": "Running", "training.running-description": "also crosstrainer, stepper and rowing machine", "training.statistics": "Statistics", "training.tasks.loading": "Updating training data", "training.trainingsActivity": "Training activities", "training.weekTraining": "Training Week", "training.workout": "Workout", "trainingPhase.description": "Description of the training phases", "trainingactivity-A001-description": "A001 Ausdaueraktivitäten (freie Trainings)", "trainingactivity-A001-name": "Cardio activities (free training)", "trainingactivity-A002-description": "", "trainingactivity-A002-name": "Relaxed Walking", "trainingactivity-A003-description": "A003 Lockeres Gehen", "trainingactivity-A003-name": "Relaxed Walking", "trainingactivity-A004-description": "A004 Zügiges Gehen", "trainingactivity-A004-name": "Quick Walking", "trainingactivity-A005-description": "A005 Lockeres Walken", "trainingactivity-A005-name": "Relaxed Walking", "trainingactivity-A006-description": "", "trainingactivity-A006-name": "Quick Walking", "trainingactivity-A007-description": "", "trainingactivity-A007-name": "Trot run", "trainingactivity-A008-description": "", "trainingactivity-A008-name": "Walking break", "trainingactivity-A009-description": "", "trainingactivity-A009-name": "Jogging", "trainingactivity-A010-description": "", "trainingactivity-A010-name": "Biking", "trainingactivity-BW1-description": "Working Muscles:\u003cbr\u003e-upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e-shoulders\u003cbr\u003e-abdominals\u003cbr\u003e-glutes\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e-maintaining the contact with the wall while extending the arms\u003cbr\u003e-tense abdominals and glutes to avoid hyperlordosis", "trainingactivity-BW1-name": "Wall-Angel", "trainingactivity-BW10-description": "Working Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- lower back\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- arms\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003eStretched Muscles:\u003cbr\u003e- hip flexors\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- align shoulders, hips and knees ", "trainingactivity-BW10-name": "Beetle", "trainingactivity-BW11-description": "Working Muscles:\u003cbr\u003e- quadriceps, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- the left feet touch the ground shortly\u003cbr\u003e- slow motion\u003cbr\u003e", "trainingactivity-BW11-name": "Shrimp-Squat, left", "trainingactivity-BW12-description": "Working Muscles:\u003cbr\u003e- quadriceps, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- the right feet touch the ground shortly\u003cbr\u003e- slow motion\u003cbr\u003e", "trainingactivity-BW12-name": "Shrimp-Squat, right", "trainingactivity-BW16-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- chest\u003cbr\u003e- shoulders\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- arms\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- core tight\u003cbr\u003e- body parallel to the floor", "trainingactivity-BW16-name": "Push Up Walk, advanced", "trainingactivity-BW17-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- biceps\u003cbr\u003e- lower back\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- adjust intensity through positioning of the feet\u003cbr\u003e- keep core tight", "trainingactivity-BW17-name": "Rowing (towel)", "trainingactivity-BW18-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003eupper back\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- arms\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring the pressure on the elbow\u003cbr\u003e- bring shoulder blades together\u003cbr\u003e- gaze to the front\u003cbr\u003e", "trainingactivity-BW18-name": "Chest Lift, supine position", "trainingactivity-BW19-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- back\u003cbr\u003e- arms\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring the pressure on the elbow\u003cbr\u003e- bring shoulder blades together\u003cbr\u003e", "trainingactivity-BW19-name": "Chest Lift, wall", "trainingactivity-BW2-description": "Working Muscles:\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- thigh\u003cbr\u003e- glutes\u003cbr\u003eStretched Muscles:\u003cbr\u003e- adductors, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your weight on your left leg\u003cbr\u003e- your glutes go backwards\u003cbr\u003e- knee behind toes", "trainingactivity-BW2-name": "Lunge, to the left side", "trainingactivity-BW20-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- arms\u003cbr\u003e- core\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e Training Instructions:\u003cbr\u003e- maintain the tension", "trainingactivity-BW20-name": "Lat Pulldown (towel)", "trainingactivity-BW21-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- triceps\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring shoulder blades together\u003cbr\u003e", "trainingactivity-BW21-name": "Arm Lift, face-down position", "trainingactivity-BW22-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- triceps\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring shoulder blades together\u003cbr\u003e", "trainingactivity-BW22-name": "Arm Lift, face-down position (waterbottle)", "trainingactivity-BW23-description": "Working Muscles:\u003cbr\u003e- glutes\u003cbr\u003e-lower back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e-arms\u003cbr\u003e- abdominals\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- fingers looking to the side\u003cbr\u003e- gaze to the front", "trainingactivity-BW23-name": "L-Sit to Bridge", "trainingactivity-BW24-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e- arms\u003cbr\u003e- core\u003cbr\u003e\u003cbr\u003eStretched Muscles:\u003cbr\u003e- hip flexors\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- let your shoulders loose", "trainingactivity-BW24-name": "Beetle to L-Sit", "trainingactivity-BW25-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- quadriceps\u003cbr\u003e- hip flexors\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e- arms\u003cbr\u003e- core\u003cbr\u003e\u003cbr\u003eStretched Muscles:\u003cbr\u003e- hip flexors\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- let your shoulders loose", "trainingactivity-BW25-name": "Beetle to L-Sit, floating", "trainingactivity-BW26-description": "Working Muscles:\u003cbr\u003e- hamstrings, left\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat\u003cbr\u003e- keep back straight\u003cbr\u003e- head touches ground\u003cbr\u003e", "trainingactivity-BW26-name": "Hip Lift with One Leg, in elevated position left", "trainingactivity-BW27-description": "Working Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- glutes, right\u003cbr\u003eSupporting Muscles\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat\u003cbr\u003e- keep back straight\u003cbr\u003e- head touches ground\u003cbr\u003e", "trainingactivity-BW27-name": "Hip Lift with One Leg, in elevated position right", "trainingactivity-BW28-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder, right\u003cbr\u003e- back\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- gaze follows hand", "trainingactivity-BW28-name": "Side Plank with Rotation, kneeling right", "trainingactivity-BW29-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder, left\u003cbr\u003e- back\u003cbr\u003e- abductors, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- gaze follows hand", "trainingactivity-BW29-name": "Side Plank with Rotation, kneeling left", "trainingactivity-BW3-description": "Working Muscles:\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- thigh\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eStretched Muscles:\u003cbr\u003e- adductors, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your weight on your right leg\u003cbr\u003e- your glutes go backwards\u003cbr\u003e- knee behind toes\u003cbr\u003e", "trainingactivity-BW3-name": "Lunge, to the right side", "trainingactivity-BW30-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder, right\u003cbr\u003e- back\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- gaze follows hand", "trainingactivity-BW30-name": "Side Plank with Rotation, right", "trainingactivity-BW31-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder, left\u003cbr\u003e- back\u003cbr\u003e- abductors, left\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- gaze follows hand", "trainingactivity-BW31-name": "Side Plank with Rotation, left", "trainingactivity-BW32-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulder, right\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e- adductors\u003cbr\u003e- abductors\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e-left fingers touch left temple", "trainingactivity-BW32-name": "Side Plank with Crunch, diagonal right", "trainingactivity-BW33-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulder, left\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e- adductors\u003cbr\u003e- abductors\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e-right fingers touch right temple", "trainingactivity-BW33-name": "Side Plank with Crunch, diagonal left", "trainingactivity-BW34a-description": "Working Muscles:\u003cbr\u003e\u003cbr\u003e- abdominals and obliques\u003cbr\u003e- glutes\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- arms\u003cbr\u003e- shoulders\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instruction:\u003cbr\u003e- keep core tight, spine straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-BW34a-name": "Shoulder Tap", "trainingactivity-BW34b-description": "Working Muscles:\u003cbr\u003e\u003cbr\u003e- abdominals and obliques\u003cbr\u003e- glutes\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- arms\u003cbr\u003e- shoulders\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instruction:\u003cbr\u003e- keep core tight, spine straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-BW34b-name": "Shoulder Tap, kneeling", "trainingactivity-BW35a-description": "Working Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e-upright stand\u003cbr\u003e-fixing one point with the eyes to stabilize\u003cbr\u003e", "trainingactivity-BW35a-name": "Heel to Glutes, right", "trainingactivity-BW35b-description": "Working Muscles:\u003cbr\u003e- hamstrings, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e-upright stand\u003cbr\u003e-fixing one point with the eyes to stabilize\u003cbr\u003e\u003cbr\u003e", "trainingactivity-BW35b-name": "Heel to Glutes, left", "trainingactivity-BW37-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e- glutes\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep core tight, spine straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-BW37-name": "Plank, kneeling", "trainingactivity-BW4-description": "Working Muscles:\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- thigh\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your weight just on the right thigh\u003cbr\u003e- your glutes go backwards\u003cbr\u003e- knee behind toes", "trainingactivity-BW4-name": "Lunge, diagonal right", "trainingactivity-BW5-description": "Working Muscles:\u003cbr\u003e- abductors, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- thigh\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your weight just on the left thigh\u003cbr\u003e- your glutes go backwards\u003cbr\u003e- knee behind toes\u003cbr\u003e", "trainingactivity-BW5-name": "Lunge, diagonal left", "trainingactivity-BW6-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- left knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- reverse lunge \u003cbr\u003e", "trainingactivity-BW6-name": "Lunge, reverse right ", "trainingactivity-BW7-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- left knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- reverse lunge \u003cbr\u003e", "trainingactivity-BW7-name": "Lunge, reverse left", "trainingactivity-BW8-description": "Working Muscles:\u003cbr\u003e- glutes, right\u003cbr\u003e- hamstrings, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e- core\u003cbr\u003e- shoulders\u003cbr\u003e- arms\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- align shoulders, hips and right knee\u003cbr\u003e- maintain hip straight", "trainingactivity-BW8-name": "Beetle, left", "trainingactivity-BW9-description": "Working Muscles:\u003cbr\u003e- glutes, left\u003cbr\u003e- hamstrings, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e- core\u003cbr\u003e- shoulders\u003cbr\u003e- arms\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- align shoulders, hips and left knee\u003cbr\u003e- maintain hip straight", "trainingactivity-BW9-name": "Beetle, right", "trainingactivity-K001-description": "Mobility:\u003cbr\u003e- hamstrings\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hands parallel\u003cbr\u003e- head as an extension of spine", "trainingactivity-K001-name": "Push Up Walk", "trainingactivity-K002-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings\u003cbr\u003e- adductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lateral knee rotation\u003cbr\u003e- feet parallel\u003cbr\u003e- keep back straight\u003cbr\u003e- foot with ground contact\u003cbr\u003e", "trainingactivity-K002-name": "Squat", "trainingactivity-K003-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- right knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- hips above left knee", "trainingactivity-K003-name": "Lunge, left", "trainingactivity-K004-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- back\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- foot with ground contact\u003cbr\u003e- toes pointing forward, lateral knee rotation\u003cbr\u003e- hips above left knee", "trainingactivity-K004-name": "Lunge, right", "trainingactivity-K008-description": "Stretched Muscles:\u003cbr\u003e- adductors\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- legs wide apart\u003cbr\u003e- arms with ground contact\u003cbr\u003e\u003cbr\u003e- bouncing movement by alternating arm flexion and extension", "trainingactivity-K008-name": "Split with Triceps Extension", "trainingactivity-K009-description": "Stretched Muscles:\u003cbr\u003e- adductors\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- legs wide apart\u003cbr\u003e- arms with ground contact, supporting", "trainingactivity-K009-name": "Split", "trainingactivity-K011-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- left knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- hips above right knee", "trainingactivity-K011-name": "Lunge, forward left", "trainingactivity-K012-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- right knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- hips above left knee", "trainingactivity-K012-name": "Lunge, forward right", "trainingactivity-K013-description": "Stretched Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees aligned\u003cbr\u003e- activate glutes", "trainingactivity-K013-name": "Quadriceps Stretch, standing", "trainingactivity-K014-description": "Working Muscles:\u003cbr\u003e- lower back \u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abdominals\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hips fully extended in the end", "trainingactivity-K014-name": "Deadlift without Weight", "trainingactivity-K016-description": "Working Muscles:\u003cbr\u003e- lower back\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings\u003cbr\u003e- upper back\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- abdominal tension, keep back straight", "trainingactivity-K016-name": "Standing Scale, alternating", "trainingactivity-K018-description": "Working Muscles:\u003cbr\u003e- back extensor\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- controlled winding and unwinding\u003cbr\u003e- each vertebra\u003cbr\u003e- legs extended", "trainingactivity-K018-name": "Roll-Up", "trainingactivity-K019-description": "Working Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- core tight\u003cbr\u003e- palms facing downwards\u003cbr\u003e- raise arms to shoulder height", "trainingactivity-K019-name": "Arm Lift without Weights, lateral", "trainingactivity-K020-description": "Working Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- arms press downwards\u003cbr\u003e- head touches the ground\u003cbr\u003e- knee angle at 90°", "trainingactivity-K020-name": "Hip Lift", "trainingactivity-K021-description": "Working Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- press legs into the floor mat", "trainingactivity-K021-name": "Upper Body Lift, face-down position", "trainingactivity-K022-description": "K022 Diagonales Arm- und Beinheben in Bauchlage", "trainingactivity-K022-name": "Inverse Arm and Leg Lift, face down", "trainingactivity-K023-description": "Working Muscles:\u003cbr\u003e- lower and upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- pull shoulder blades back and downwards", "trainingactivity-K023-name": "Arm and Leg Lift, face-down position", "trainingactivity-K024-description": "Mobility:\u003cbr\u003e- lumbal spine\u003cbr\u003e- thoracic spine\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K024-name": "Hip Rotation, supine position", "trainingactivity-K025-description": "Mobility:\u003cbr\u003e- hips\u003cbr\u003e- lumbal spine\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instruction\u003cbr\u003e- maintain floor contact with shoulders", "trainingactivity-K025-name": "Scorpion, supine position", "trainingactivity-K026-description": "Mobility:\u003cbr\u003e- lumbal spine\u003cbr\u003e- hips\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- maintain floor contact with shoulders", "trainingactivity-K026-name": "Scorpion, face-down position", "trainingactivity-K027-description": "Working Muscles:\u003cbr\u003e- lower and upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- face-down position\u003cbr\u003e- keep spine straight", "trainingactivity-K027-name": "Swimmer", "trainingactivity-K029-description": "Stretched Muscles:\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003epull straight leg slightly towards you", "trainingactivity-K029-name": "Hamstring Stretch, supine position", "trainingactivity-K030-description": "Stretched Muscles:\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- increase tension by pushing against inner thigh with elbow\u003cbr\u003e- increase further tension by bringing foot slightly to the side", "trainingactivity-K030-name": "Glutes Stretch, supine position", "trainingactivity-K031-description": "Mobility:\u003cbr\u003e- lumbal spine\u003cbr\u003e- thoracic spine\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- knees and hips touch the ground\u003cbr\u003e- left shoulder touches the ground", "trainingactivity-K031-name": "Core Rotation, in lateral position right", "trainingactivity-K032-description": "Mobility:\u003cbr\u003e- lumbal spine\u003cbr\u003e- thoracic spine\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- knees and hips touch the ground\u003cbr\u003e- right shoulder touches the ground", "trainingactivity-K032-name": "Core Rotation, in lateral position left", "trainingactivity-K033-description": "Working Muscles:\u003cbr\u003e- glutes \u003cbr\u003e- hamstrings \u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat\u003cbr\u003e- head touches the ground\u003cbr\u003e- knee angle at 90 degrees\u003cbr\u003e- band towards hips", "trainingactivity-K033-name": "Hip Lift (gymnastic band)", "trainingactivity-K034-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e-lower back touch the ground\u003cbr\u003e- chin to chest\u003cbr\u003e- resistance variation via band", "trainingactivity-K034-name": "Crunch (gymnastic band)", "trainingactivity-K035-description": "Mobility:\u003cbr\u003e\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lower back touches the ground\u003cbr\u003e- back of the hand points downwards", "trainingactivity-K035-name": "Shoulder Mobilization, supine position", "trainingactivity-K036-description": "Working Muscles:\u003cbr\u003e- adductors, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- adductors, right\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- right knee touches the ground\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K036-name": "Adduction, in lateral position left", "trainingactivity-K037-description": "Working Muscles:\u003cbr\u003e- adductors, right\u003cbr\u003e\u003cbr\u003eSupporting Musculature:\u003cbr\u003e- adductors, left\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- left knee touches the ground\u003cbr\u003e- keep lateral position\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K037-name": "Adduction, in lateral position right", "trainingactivity-K038-description": "Mobility:\u003cbr\u003e- lumbal spine", "trainingactivity-K038-name": "Package", "trainingactivity-K039-description": "Working Muscles:\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K039-name": "Biceps Curl (gymnastic band)", "trainingactivity-K041-description": "Working Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- core tight\u003cbr\u003e- palms facing downwards\u003cbr\u003e- raise arms to shoulder height", "trainingactivity-K041-name": "Arm Lift, lateral (gymnastic band)", "trainingactivity-K043-description": "Mobility:\u003cbr\u003e- ankle\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- big circles", "trainingactivity-K043-name": "Foot Circling", "trainingactivity-K044-description": "Stretched Muscles:\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instruction:\u003cbr\u003e-pulling hands downwards", "trainingactivity-K044-name": "Triceps Stretch", "trainingactivity-K045-description": "Stretched Muscles:\u003cbr\u003e- calves\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your bodyweight to the front leg\u003cbr\u003e- maintain floor contact with hind heel", "trainingactivity-K045-name": "Calf Stretch", "trainingactivity-K046-description": "Stretched Muscles:\u003cbr\u003e- calves\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- toe flexion\u003cbr\u003e- keep back straight", "trainingactivity-K046-name": "Calf Stretch, leg extended", "trainingactivity-K047-description": "Stretched Muscles:\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees stretched", "trainingactivity-K047-name": "Hamstring Stretch, standing", "trainingactivity-K048-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulder\u003cbr\u003e- triceps\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulder blades pull together \u003cbr\u003e- shoulders pull downwards", "trainingactivity-K048-name": "Butterfly, reverse (gymnastic band)", "trainingactivity-K049-description": "Mobility:\u003cbr\u003e- shoulder", "trainingactivity-K049-name": "Shoulder Circling", "trainingactivity-K050-description": "Mobility:\u003cbr\u003e- shoulder", "trainingactivity-K050-name": "Shoulder Mobilization", "trainingactivity-K054-description": "Working Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- core tight\u003cbr\u003e- palms facing downwards\u003cbr\u003e- raise arms to shoulder height", "trainingactivity-K054-name": "Arm Lift, lateral (dumbbell)", "trainingactivity-K055-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lateral knee rotation\u003cbr\u003e- feet parallel\u003cbr\u003e- keep back straight\u003cbr\u003e- foot touches the ground\u003cbr\u003e", "trainingactivity-K055-name": "Standing Up from Chair", "trainingactivity-K056-description": "Working Muscles:\u003cbr\u003e- shins\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- center of gravity above heels", "trainingactivity-K056-name": "Toe Lift", "trainingactivity-K057-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- pull shoulder blades downwards\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K057-name": "Elephant", "trainingactivity-K058-description": "Working Muscles:\u003cbr\u003e- calf, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- leg, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- maximize range of motion via elevation\u003cbr\u003e- chair at least at hip height", "trainingactivity-K058-name": "Calf Lift, supported right", "trainingactivity-K059-description": "Working Muscles:\u003cbr\u003e- calf, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- leg, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- maximize range of motion via elevation\u003cbr\u003e- chair at least at hip height", "trainingactivity-K059-name": "Calf Lift, supported left", "trainingactivity-K060-description": "Working Muscles:\u003cbr\u003e- hamstrings, left\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees touch each other", "trainingactivity-K060-name": "Knee Flexion, left (gymnastic band)", "trainingactivity-K061-description": "Working Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees touch each other", "trainingactivity-K061-name": "Knee Flexion, right (gymnastic band)", "trainingactivity-K062-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- back\u003cbr\u003e- abdominals\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- foot with ground contact\u003cbr\u003e- feet parallel, lateral knee rotation\u003cbr\u003e- chair at least at hip height", "trainingactivity-K062-name": "Squat, supported", "trainingactivity-K063-description": "Working Muscles:\u003cbr\u003e- quadriceps, right\u003cbr\u003e- hip flexor, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes, left\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knee until hip level", "trainingactivity-K063-name": "Knee Lift, supported right", "trainingactivity-K064-description": "Working Muscles:\u003cbr\u003e- quadriceps, left\u003cbr\u003e- hip flexor, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes, right\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knee until hip level", "trainingactivity-K064-name": "Knee Lift, supported left", "trainingactivity-K066-description": "Working Muscles:\u003cbr\u003e- abductors, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep hips and left ankle fixed in position\u003cbr\u003e- chair at least at hip height\u003cbr\u003e- shoulder line parallel to the ground", "trainingactivity-K066-name": "Abduction, left (Gymnastic band)", "trainingactivity-K068-description": "Working Muscles:\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep hips and right ankle in fixed position\u003cbr\u003e- chair at least at hip level\u003cbr\u003e- shoulder line parallel to the ground", "trainingactivity-K068-name": "Abduction, right (Gymnastic band)", "trainingactivity-K070-description": "Working Muscles:\u003cbr\u003e- chest\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- core tight\u003cbr\u003e- fingers pointing forward", "trainingactivity-K070-name": "Push Up, kneeling", "trainingactivity-K071-description": "Working Muscles:\u003cbr\u003e- chest\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- fingers pointing forward", "trainingactivity-K071-name": "Push Up with One Hand, kneeling left", "trainingactivity-K072-description": "Working Muscles:\u003cbr\u003e- chest\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- fingers pointing forward", "trainingactivity-K072-name": "Push Up with One Hand, kneeling right", "trainingactivity-K073-description": "Working Muscles:\u003cbr\u003e- chest \u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- fingers pointing forward", "trainingactivity-K073-name": "Push Up", "trainingactivity-K074-description": "Working Muscles:\u003cbr\u003e- chest\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- elbows close to the body\u003cbr\u003e", "trainingactivity-K074-name": "Diamond Push Up", "trainingactivity-K075-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- chin to the chest\u003cbr\u003e- lower back touches the ground", "trainingactivity-K075-name": "Crunch, arms on chest", "trainingactivity-K076-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lower back touches the ground\u003cbr\u003e- chin to the chest\u003cbr\u003e- press heels into the floor mat", "trainingactivity-K076-name": "Crunch, hands touch temples", "trainingactivity-K078-description": "Mobility:\u003cbr\u003e-upper back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- fixing hip with arm against inner side of leg\u003cbr\u003e- gaze follows hand", "trainingactivity-K078-name": "Sumo Squat with Upper Body Twist", "trainingactivity-K079-description": "Working Muscles:\u003cbr\u003e- lower back\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abdominals\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hips fully extended in the end", "trainingactivity-K079-name": "Deadlift (gymnastic band)", "trainingactivity-K080-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulder\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- keep body straight\u003cbr\u003e", "trainingactivity-K080-name": "Plank, knee to elbow", "trainingactivity-K081-description": "Mobility:\u003cbr\u003e- spine\u003cbr\u003e- hips\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- gaze follows hand\u003cbr\u003e- rear leg extended", "trainingactivity-K081-name": "Lunge with Upper Body Rotation", "trainingactivity-K082-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lower back touches the ground\u003cbr\u003e- chin to the chest\u003cbr\u003e", "trainingactivity-K082-name": "Bicycle Crunch", "trainingactivity-K083-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- back\u003cbr\u003e- abdominals\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- foot touches the ground\u003cbr\u003e- feet parallel\u003cbr\u003e- gymnastic band tensed", "trainingactivity-K083-name": "Squat (gymnastic band)", "trainingactivity-K084-description": "Mobility:\u003cbr\u003e- shoulder, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- palm always facing upwards", "trainingactivity-K084-name": "Cup, right", "trainingactivity-K085-description": "Mobility:\u003cbr\u003e- shoulder, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- palm always facing upwards", "trainingactivity-K085-name": "Cup, left", "trainingactivity-K086-description": "Streched Muscles:\u003cbr\u003e- hip flexor, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lunge position, knee behind toes\u003cbr\u003e- keep back straight", "trainingactivity-K086-name": "Hip Flexor Stretch, left", "trainingactivity-K087-description": "Stretched Muscles:\u003cbr\u003e- hip flexor, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lunge position, knee behind toes\u003cbr\u003e- keep back straight", "trainingactivity-K087-name": "Hip Flexor Stretch, right", "trainingactivity-K088-description": "Working Muscles:\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- lower back\u003cbr\u003e- obliques\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- hips parallel to the ground\u003cbr\u003e- keep back straight", "trainingactivity-K088-name": "All-Fours Position Hip Extension, bent leg right", "trainingactivity-K089-description": "K089 Vierfüßlerstand Hüftextension, Bein angewinkelt, links", "trainingactivity-K089-name": "All-Fours Position Hip Extension, bent leg left", "trainingactivity-K090-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- lower back\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- pull shoulders downwards\u003cbr\u003e- keep upper body straight", "trainingactivity-K090-name": "Rowing, narrow (gymnastic band)", "trainingactivity-K091-description": "Working Muscles:\u003cbr\u003e- chest \u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- keep core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- fingers pointing forward", "trainingactivity-K091-name": "Push Up, Legs Elevated ", "trainingactivity-K092-description": "Working Muscles:\u003cbr\u003e- triceps\u003cbr\u003e- chest\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hands parallel\u003cbr\u003e- fingers pointing forwards\u003cbr\u003e- keep back straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K092-name": "Push Up (gymnastic band)", "trainingactivity-K093-description": "Working Muscles:\u003cbr\u003e- chest\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abs\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- keep core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- keep elbows close to the body", "trainingactivity-K093-name": "Diamond Push Up (gymnastic band)", "trainingactivity-K094-description": "Working Muscles:\u003cbr\u003e- chest\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- keep core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- fingers pointing forward", "trainingactivity-K094-name": "Push Up with One Hand, alternating", "trainingactivity-K095-description": "Working Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- fingers pointing forward", "trainingactivity-K095-name": "Military Press", "trainingactivity-K096-description": "Working Muscles:\u003cbr\u003e- obliques, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K096-name": "Side Plank, right", "trainingactivity-K097-description": "Working Muscles:\u003cbr\u003e- obliques, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K097-name": "Side Plank, left", "trainingactivity-K098-description": "Working Muscles:\u003cbr\u003e- quadriceps, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees parallel", "trainingactivity-K098-name": "Leg Extension, sitting right", "trainingactivity-K099-description": "Working Muscles:\u003cbr\u003e- quadriceps, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees parallel", "trainingactivity-K099-name": "Leg Extension, sitting left", "trainingactivity-K100-description": "Working Muscles:\u003cbr\u003e- quadriceps, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees parallel", "trainingactivity-K100-name": "Leg Extension with Resistance, sitting left (gymnastic band)", "trainingactivity-K101-description": "Working Muscles:\u003cbr\u003e- quadriceps, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees parallel", "trainingactivity-K101-name": "Leg Extension with Resistance, sitting right (gymnastic band)", "trainingactivity-K102-description": "Mobility:\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep back straight\u003cbr\u003e- initiate head rotation\u003cbr\u003e- pull shoulders downwards", "trainingactivity-K102-name": "Core Rotation, sitting", "trainingactivity-K103-description": "Mobility:\u003cbr\u003e- wrists\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003eincrease pressure on the wrists", "trainingactivity-K103-name": "Wrist Mobilization", "trainingactivity-K104-description": "Working Muscles:\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e- hamstrings\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- abdominal tension, keep spine straight\u003cbr\u003e", "trainingactivity-K104-name": "Hip Lift, elevated position", "trainingactivity-K105-description": "Working Muscles:\u003cbr\u003e- chest \u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- keep core tight\u003cbr\u003e- keep back straight\u003cbr\u003e- fingers pointing forward", "trainingactivity-K105-name": "Push Up, hands elevated", "trainingactivity-K106-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- biceps\u003cbr\u003e- lower back\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- adjust intensity through positioning of the feet\u003cbr\u003e- keep core tight", "trainingactivity-K106-name": "Rowing, narrow in standing position (sling trainer)", "trainingactivity-K107-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- biceps\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- adjust intensity through positioning of the feet\u003cbr\u003e- pull shoulders downwards", "trainingactivity-K107-name": "Butterfly, Reverse (sling trainer)", "trainingactivity-K109-description": "Working Muscles:\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep spine straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K109-name": "Biceps Curl (sling trainer)", "trainingactivity-K110-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003eback\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep back straight\u003cbr\u003e- pull shoulder blades together\u003cbr\u003e- pull shoulders downwards\u003cbr\u003e- adjust intensity through positioning of the feet\u003cbr\u003e", "trainingactivity-K110-name": "Rowing, wide in standing position (sling trainer)", "trainingactivity-K111-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- \u003ctriceps\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- push glutes upwards", "trainingactivity-K111-name": "Jack Knife (sling trainer)", "trainingactivity-K112-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep lower back straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K112-name": "Plank with Crunch (sling trainer)", "trainingactivity-K114-description": "Working Muscles:\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e- hamstrings\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- abdominal tension, keep spine straight\u003cbr\u003e", "trainingactivity-K114-name": "Hip Lift (sling trainer)", "trainingactivity-K115-description": "Working Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat\u003cbr\u003e- no movement of the glutes\u003cbr\u003e- keep back straight\u003cbr\u003e- head touches ground", "trainingactivity-K115-name": "Knee Flexion, supine position right (sling trainer)", "trainingactivity-K116-description": "Working Muscles:\u003cbr\u003e- hamstrings, left\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat\u003cbr\u003e- no movement of the glutes\u003cbr\u003e- keep back straight\u003cbr\u003e- head touches ground", "trainingactivity-K116-name": "Knee Flexion, supine position left (sling trainer)", "trainingactivity-K117 -description": "K117 Einbeiniges Beckenheben, rechts (Schlingentrainer)", "trainingactivity-K117 -name": "Hip Lift with one leg, right (sling trainer)", "trainingactivity-K118-description": "Working Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat:\u003cbr\u003e- no movement of the glutes\u003cbr\u003e- keep back straight\u003cbr\u003e- head touches ground", "trainingactivity-K118-name": "Hip Lift with One Leg, right (sling trainer)", "trainingactivity-K119 -description": "K119 Ausrollen, kniend (Schlingentrainer)", "trainingactivity-K119 -name": "Roll-Up, kneeling (sling trainer)", "trainingactivity-K120-description": "Working Muscles:\u003cbr\u003e- chest \u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- keep core tight\u003cbr\u003e- back straight\u003cbr\u003e- keep wrists fixed", "trainingactivity-K120-name": "Push Up (sling trainer)", "trainingactivity-K122-description": "Working Muscles:\u003cbr\u003e- obliques, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder, left\u003cbr\u003e- back\u003cbr\u003e- abductors, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e-head as an extension of the spine", "trainingactivity-K122-name": "Side Plank, left (sling trainer)", "trainingactivity-K123-description": "Working Muscles:\u003cbr\u003e- obliques, left\u003cbr\u003e- abductors\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K123-name": "Side Plank with Abduction, left (sling trainer)", "trainingactivity-K124-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- legs slightly bent in ending position\u003cbr\u003e- adjust intensity through positioning of the feet\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K124-name": "Half Plank Crunch (sling trainer)", "trainingactivity-K125-description": "Working Muscles:\u003cbr\u003e- obliques, left\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulder, left\u003cbr\u003e- back\u003cbr\u003e- abductors\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K125-name": "Side Plank with Crunch, left (sling trainer)", "trainingactivity-K126-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep lower back straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K126-name": "Plank (sling trainer)", "trainingactivity-K127-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep lower back straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K127-name": "Plank Crunch, oblique (sling trainer)", "trainingactivity-K128-description": "Working Muscles:\u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep core tight\u003cbr\u003e- adjust intensity through positioning of the feet", "trainingactivity-K128-name": "Triceps Extensions (sling trainer)", "trainingactivity-K129-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulders\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep elbows close to the body\u003cbr\u003e- move until hands reach shoulder level\u003cbr\u003e- keep legs extended", "trainingactivity-K129-name": "Pull Up, L-Sit position (sling trainer)", "trainingactivity-K130-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep elbows close to the body\u003cbr\u003e- wide lunge", "trainingactivity-K130-name": "Pull Up, supported (sling trainer)", "trainingactivity-K131-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep elbows close to the body\u003cbr\u003e- move until hands reach shoulder level", "trainingactivity-K131-name": "Pull Up, passive (sling trainer)", "trainingactivity-K132-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep elbows close to the body\u003cbr\u003e- move until hands reach shoulder level", "trainingactivity-K132-name": "Pull Up (sling trainer)", "trainingactivity-K133-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- right knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- reverse lunge", "trainingactivity-K133-name": "Lunge, right (sling trainer)", "trainingactivity-K134-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- left knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- reverse lunge", "trainingactivity-K134-name": "Lunge, left (sling trainer)", "trainingactivity-K135-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e- glutes\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- foot with ground contact\u003cbr\u003e- toes pointing forward, lateral knee rotation\u003cbr\u003e- knee behind toes", "trainingactivity-K135-name": "Squat, supported (Sling Trainer)", "trainingactivity-K136-description": "Working Muscles:\u003cbr\u003e- quadriceps, right\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- foot with ground contact\u003cbr\u003e- toes pointing forward", "trainingactivity-K136-name": "Pistol Squat, supported right (Sling Trainer)", "trainingactivity-K137-description": "Working Muscles:\u003cbr\u003e- quadriceps, left\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings, left\u003cbr\u003e- abductors, left\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- foot with ground contact\u003cbr\u003e- lateral knee rotation, toes pointing forward", "trainingactivity-K137-name": "Pistol Squat, supported left (Sling Trainer)", "trainingactivity-K138-description": "Working Muscles:\u003cbr\u003e- obliques, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder, right\u003cbr\u003e- back\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e-head as an extension of the spine", "trainingactivity-K138-name": "Side Plank, right (sling trainer)", "trainingactivity-K139-description": "Working Muscles:\u003cbr\u003e- obliques, right\u003cbr\u003e- abductors\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- shoulder\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders, hips and ankles aligned\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K139-name": "Side Plank with Abduction, right (sling trainer)", "trainingactivity-K140-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulder, right\u003cbr\u003e- back\u003cbr\u003e- adductors, right\u003cbr\u003e- abductors\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e-left fingers touch left temple", "trainingactivity-K140-name": "Side Plank with Crunch, right (sling trainer)", "trainingactivity-K141-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- chest\u003cbr\u003e- back\u003cbr\u003e- shoulder\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- abdominal tension, keep spine straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K141-name": "Rollout (sling trainer)", "trainingactivity-K142-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- triceps\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep core tight and straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K142-name": "A-Form (sling trainer)", "trainingactivity-K143-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep back straight\u003cbr\u003e- adjust intensity through positioning of the feet \u003cbr\u003e- keep body straight\u003cbr\u003e\u003cbr\u003e", "trainingactivity-K143-name": "W-Form (sling trainer)", "trainingactivity-K145-description": "Working Muscles:\u003cbr\u003e- adductors, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep hips and left ankle fixed in position", "trainingactivity-K145-name": "Adduction, left (gymnastic band)", "trainingactivity-K146-description": "Working Muscles:\u003cbr\u003e- abductors, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep hips and left ankle fixed in position ", "trainingactivity-K146-name": "Abduction with Resistance, right (gymnastic band)", "trainingactivity-K147-description": "Working Muscles:\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- back\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hips parallel to the door\u003cbr\u003e- keep back straight\u003cbr\u003e- toes rotated inwards\u003cbr\u003e- adapt range of motion to individual mobility", "trainingactivity-K147-name": "Hip Extension, right (gymnastic band)", "trainingactivity-K148-description": "Working Muscles:\u003cbr\u003e- obliques, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hips and chest facing forward", "trainingactivity-K148-name": "Lateral Flexion, left (gymnastic band)", "trainingactivity-K149-description": "Working Muscles:\u003cbr\u003e- obliques, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- knees slightly bent", "trainingactivity-K149-name": "Core Rotation, right (gymnastic band)", "trainingactivity-K150 -description": "K150 Armstrecken (Gymnastikband)", "trainingactivity-K150 -name": "Triceps Extension (gymnastic band)", "trainingactivity-K151-description": "Working Muscles:\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K151-name": "Biceps Curl (gymnastic band)", "trainingactivity-K152-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e- lower back\u003cbr\u003e- biceps\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- pull shoulders downwards\u003cbr\u003e- keep core tight, spine straight", "trainingactivity-K152-name": "Rowing, narrow in standing position (gymnastic band)", "trainingactivity-K155-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lower back touches the ground\u003cbr\u003e- chin to chest\u003cbr\u003e- adapt difficulty through choice of gymnastic band", "trainingactivity-K155-name": "Crunch, supported (gymnastic band)", "trainingactivity-K157-description": "Working Muscles:\u003cbr\u003e- abductors, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep hips and left ankle fixed in position ", "trainingactivity-K157-name": "Abduction with Resistance, left (gymnastic band)", "trainingactivity-K158-description": "Working Muscles:\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings, left\u003cbr\u003e- back\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hips parallel to the door\u003cbr\u003e- keep back straight\u003cbr\u003e- toes rotated inwards\u003cbr\u003e- adapt range of motion to individual mobility", "trainingactivity-K158-name": "Hip Extension, left (gymnastic band)", "trainingactivity-K159-description": "Working Muscles:\u003cbr\u003e- obliques, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- hips and chest facing forward", "trainingactivity-K159-name": "Lateral Flexion, right (gymnastic band)", "trainingactivity-K160 -description": "K160 Rumpfrotation, links (Gymnastikband)", "trainingactivity-K160 -name": "Core Rotation, left (gymnastic band)", "trainingactivity-K161-description": "Working Muscles:\u003cbr\u003e- glutes, right\u003cbr\u003e- hamstrings, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat\u003cbr\u003e- head touches ground\u003cbr\u003e- right knee angle at 90°", "trainingactivity-K161-name": "Hip Lift with One Leg, right", "trainingactivity-K162-description": "Working Muscles:\u003cbr\u003e- glutes, left\u003cbr\u003e- hamstrings, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- press arms into the floor mat\u003cbr\u003e- head touches ground\u003cbr\u003e- left knee angle at 90°", "trainingactivity-K162-name": "Hip Lift with One Leg, left", "trainingactivity-K163-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e- glutes\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep core tight, spine straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K163-name": "Plank", "trainingactivity-K165-description": "Working Muscles:\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings, right\u003cbr\u003e- lower back\u003cbr\u003e- obliques\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- hips parallel to the ground\u003cbr\u003e- keep back straight", "trainingactivity-K165-name": "All-Fours Position Hip Extension, right (gymnastic band)", "trainingactivity-K166-description": "Working Muscles:\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- hamstrings, left\u003cbr\u003e- lower back\u003cbr\u003e- obliques\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- hips parallel to the ground\u003cbr\u003e- keep back straight", "trainingactivity-K166-name": "All-Fours Position Hip Extension, left (gymnastic band)", "trainingactivity-K167-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- gaze downwards\u003cbr\u003e- keep spine straight", "trainingactivity-K167-name": "Plank with Inverse Arm and Leg Lift", "trainingactivity-K168-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- shoulders fixed \u003cbr\u003e- keep core tight and back straight\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K168-name": "Plank with Arm Extension, kneeling", "trainingactivity-K169-description": "Working Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e- hamstrings\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep core tight and spine straight", "trainingactivity-K169-name": "Plank with Leg Extension", "trainingactivity-K171-description": "Stretched Muscles:\u003cbr\u003e- adductors\u003cbr\u003e", "trainingactivity-K171-name": "Butterfly, legs", "trainingactivity-K172-description": "Stretched Muscles:\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep upper body straight", "trainingactivity-K172-name": "Glutes Stretch, sitting right", "trainingactivity-K173-description": "Stretched Muscles:\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- keep upper body straight", "trainingactivity-K173-name": "Glutes Stretch, sitting left", "trainingactivity-K174-description": "Stretched Muscles:\u003cbr\u003e- shoulder\u003cbr\u003e- chest", "trainingactivity-K174-name": "Shoulder Stretch, kneeling", "trainingactivity-K175 -description": "K175 Wade, links (Faszienrolle)", "trainingactivity-K175 -name": "Calf, left (fascia roll)", "trainingactivity-K176-description": "Mobility:\u003cbr\u003e- calf, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- arms\u003cbr\u003e- legs\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your weight on the roll\u003cbr\u003e- control the pressure with the weight on the arms or other leg\u003cbr\u003e- roll from foot to the upper end of the calf\u003cbr\u003e- miss out part under the knee", "trainingactivity-K176-name": "Calf, right (fascia roll)", "trainingactivity-K177-description": "Mobility:\u003cbr\u003e- hamstrings, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- arms\u003cbr\u003e- legs\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your weight on the roll\u003cbr\u003e- control the pressure with the weight on the arms or other leg\u003cbr\u003e- roll from knee to the beginning of the glutes \u003cbr\u003e", "trainingactivity-K177-name": "Hamstrings, right (fascia roll)", "trainingactivity-K178-description": "Mobility:\u003cbr\u003e- hamstrings\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- arms\u003cbr\u003e- legs\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your weight on the roll\u003cbr\u003e- control the pressure with the weight on the arms or other leg\u003cbr\u003e- roll from knee to the beginning of the glutes \u003cbr\u003e", "trainingactivity-K178-name": "Hamstrings, left (fascia roll)", "trainingactivity-K179-description": "Mobility:\u003cbr\u003e- glutes, right\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e\u003cbr\u003e- core\u003cbr\u003e- arms\u003cbr\u003e- legs\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your bodyweight on the roll\u003cbr\u003e- control the pressure with the weight on the arms or other leg\u003cbr\u003e- rotate the upper body to the right\u003cbr\u003e", "trainingactivity-K179-name": "Glutes, right (fascia roll)", "trainingactivity-K180-description": "Mobility:\u003cbr\u003e- glutes, left\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- core\u003cbr\u003e- arms\u003cbr\u003e- legs\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- bring your bodyweight on the roll\u003cbr\u003e- control the pressure with the weight on the arms or other leg\u003cbr\u003e- rotate the upper body to the left", "trainingactivity-K180-name": "Glutes, left (fascia roll)", "trainingactivity-K181-description": "Mobility: \u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions: \u003cbr\u003e- bring your weight on the role\u003cbr\u003e- control the pressure", "trainingactivity-K181-name": "Upper Back (fascia roll)", "trainingactivity-K184-description": "Mobility: \u003cbr\u003e- Adductors, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions: \u003cbr\u003e- bring your weight on the role\u003cbr\u003e- control the pressure", "trainingactivity-K184-name": "Adductors, right (fascia roll)", "trainingactivity-K185-description": "Mobility: \u003cbr\u003e- Adductors, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions: \u003cbr\u003e- bring your weight on the role\u003cbr\u003e- control the pressure", "trainingactivity-K185-name": "Adductors, left (fascia roll)", "trainingactivity-K186-description": "Mobility: \u003cbr\u003e- Abductors, right\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions: \u003cbr\u003e- bring your weight on the role\u003cbr\u003e- control the pressure", "trainingactivity-K186-name": "Abductors, right (fascia roll)", "trainingactivity-K187-description": "Mobility: \u003cbr\u003e- Abductors, left\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions: \u003cbr\u003e- bring your weight on the role\u003cbr\u003e- control the pressure", "trainingactivity-K187-name": "Abductors, left (fascia roll)", "trainingactivity-K189-description": "Working Muscles:\u003cbr\u003e- arms\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e-sitting upright\u003cbr\u003e-head as en extension of the spine\u003cbr\u003egaze to the front\u003cbr\u003e", "trainingactivity-K189-name": "Pull Apart", "trainingactivity-K190-description": "Moblity:\u003cbr\u003e- cervical spine\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instruction:\u003cbr\u003e- controlled movement", "trainingactivity-K190-name": "Head Rotation", "trainingactivity-K191-description": "Moblity:\u003cbr\u003e- cervical spine\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instruction:\u003cbr\u003e- controlled movement\u003cbr\u003e", "trainingactivity-K191-name": "Head Tilt", "trainingactivity-K192-description": "Working Muscles\u003cbr\u003e- chest\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- arms\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTrainings Instructions:\u003cbr\u003e- let shoulders loose\u003cbr\u003e- keep the pressure constant\u003cbr\u003e", "trainingactivity-K192-name": "Chest Activation", "trainingactivity-K193-description": "Working Muscles:\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- core tight\u003cbr\u003e- palms facing downwards\u003cbr\u003e- raise arms to shoulder height", "trainingactivity-K193-name": "Arm Lift, lateral (waterbottle)", "trainingactivity-K194-description": "Working Muscles:\u003cbr\u003e- upper back\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- keep back straight\u003cbr\u003e- water bottles facing to the front", "trainingactivity-K194-name": "Rowing, bent over (waterbottle)", "trainingactivity-K196-description": "Working Muscles:\u003cbr\u003e- shoulders \u003cbr\u003e- triceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e- obliques\u003cbr\u003e- chest\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine\u003cbr\u003e- core tight\u003cbr\u003e- keep back straight", "trainingactivity-K196-name": "Handstand Push Up", "trainingactivity-K197-description": "Working Muscles:\u003cbr\u003e- quadriceps\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- glutes\u003cbr\u003e- hamstrings\u003cbr\u003e- abductors\u003cbr\u003e- back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- left knee behind toes\u003cbr\u003e- keep back straight\u003cbr\u003e- lunge forward \u003cbr\u003e", "trainingactivity-K197-name": "Lunges, alternating (waterbottle)", "trainingactivity-K198-description": "Working Muscles:\u003cbr\u003e- obliques\u003cbr\u003e- upper body\u003cbr\u003e- shoulders\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- arms\u003cbr\u003e- lower back\u003cbr\u003e\u003cbr\u003e Mobility:\u003cbr\u003e- upper back\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- gaze follows hand", "trainingactivity-K198-name": "All-Fours Position with Upper Body Twist, alternating", "trainingactivity-K199-description": "Working Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- obliques\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- lower back touches the ground\u003cbr\u003e- chin to chest\u003cbr\u003e", "trainingactivity-K199-name": "Crunch, sitting", "trainingactivity-K200-description": "Working Muscles:\u003cbr\u003e- obliques, left\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K200-name": "Crunch, oblique left", "trainingactivity-K201-description": "Working Muscles:\u003cbr\u003e- obliques, right\u003cbr\u003e- hip flexor\u003cbr\u003e\u003cbr\u003eSupporting Muscles:\u003cbr\u003e- abdominals\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eTraining Instructions:\u003cbr\u003e- head as an extension of the spine", "trainingactivity-K201-name": "Crunch, oblique right", "trainingactivity-OTHER-description": "Sonstige", "trainingactivity-OTHER-name": "Sonstige", "trainingactivity-P01-description": "Pause", "trainingactivity-P01-name": "break", "trainingactivity-TEST01A-description": "Testübung Ausdauer 01 Joggen", "trainingactivity-TEST01A-name": "Joggen", "trainingactivity-TEST01K-description": "Testübung 01 Kniebeuge", "trainingactivity-TEST01K-name": "Kniebeuge", "trainingactivity-TEST02A-description": "Abschlussphase Ausdauer", "trainingactivity-TEST02A-name": "Abschluss", "trainingactivity-training-endPhase-description": "", "trainingactivity-training-endPhase-name": "Abschluss", "tts.pulseZoneTexts.highZone.text1": "Slow down.", "tts.pulseZoneTexts.highZone.text2": "Please slow down.", "tts.pulseZoneTexts.lowerToleranceZone.text1": "Speed up a bit", "tts.pulseZoneTexts.lowerToleranceZone.text2": "Pick up the pace a bit.", "tts.pulseZoneTexts.lowerToleranceZone.text3": "You can speed up a bit", "tts.pulseZoneTexts.lowerZone.text1": "Speed up a bit.", "tts.pulseZoneTexts.lowerZone.text2": "Please speed up a bit.", "tts.pulseZoneTexts.phaseChangeDown.text1": "Now slow down.", "tts.pulseZoneTexts.phaseChangeDown.text2": "For {{pulseProfileName}} slow down.", "tts.pulseZoneTexts.phaseChangeToleranceDown.text1": "{{pulseProfileName}} Almost there. Slow down a bit.", "tts.pulseZoneTexts.phaseChangeToleranceUp.text1": "{{pulseProfileName}} Almost there. Speed up a bit.", "tts.pulseZoneTexts.phaseChangeUp.text1": "Now speed up.", "tts.pulseZoneTexts.phaseChangeUp.text2": "{{pulseProfileName}} speed up.", "tts.pulseZoneTexts.targetZone.text1": "Keep pace", "tts.pulseZoneTexts.targetZone.text2": "Please, keep pace.", "tts.pulseZoneTexts.targetZone.text3": "Good, keep pace", "tts.pulseZoneTexts.targetZone.text4": "Great! Keep pace.", "tts.pulseZoneTexts.targetZone.text5": "Perfect, you constantly train with the right intensity.", "tts.pulseZoneTexts.upperToleranceZone.text1": "Slow down a bit.", "tts.pulseZoneTexts.upperToleranceZone.text2": "Slow down the pace a bit.", "tts.pulseZoneTexts.upperToleranceZone.text3": "You can slow down a bit.", "tts.trainingChange.10secRemaining": "Only 10 seconds left to reach your training goal.", "tts.trainingChange.10secRemainingToPhase": "Only 10 seconds left to {{phaseName}}", "tts.trainingChange.1minRemaining": "Only 1 minute left to reach your training goal.", "tts.trainingChange.20secRemaining": "Only 20 seconds left to reach your training goal.", "tts.trainingChange.5minRemaining": "You have almost reached your goal. The remaining training time is still 5 minutes.", "tts.trainingChange.trainingFinished": "{{trainingName}} finished.", "tts.trainingChange.trainingPaused": "{{trainingName}} paused.", "tts.trainingChange.trainingResumed": "{{trainingName}} resumed.", "tts.trainingChange.trainingStarted": "{{trainingName}} started.", "tts.trainingCountdown.countdownFinished": "Go!", "tts.trainingKmEvent.defaultText": "{{distance}} kilometers. Pace {{minutes}} minutes, {{seconds}} seconds per kilometer", "tts.trainingLapEvent.defaultText": "Round {{distance}}. Pace {{minutes}} minutes, {{seconds}} seconds per kilometer", "tts.trainingPhaseChange.phaseStarted": "{{phaseName}}", "tts.trainingPhaseChange.trainingCompleted": "Congratulation! You have reached your training goal!", "unit.age": "Years", "unit.bpm": "bpm", "unit.cm": "cm", "unit.kcal": "kcal", "unit.kg": "kg", "unit.km": "km", "unit.kmh": "km/h", "unit.lap": "Round", "unit.meter": "m", "unit.minPerKm": "min/km", "unit.minutes": "Minutes", "unit.pace": "Pace", "welcome": "Welcome" } } } }