{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/de\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/de\/author\/chalid\/","title":"r\/Fitness: Einfacher Trainingsplan f\u00fcr Anf\u00e4nger","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"664TCSgU2A\"><a href=\"https:\/\/training.fit\/de\/trainingsplan\/r-fitness-einfacher-trainingsplan-fuer-anfaenger\/\">r\/Fitness: Einfacher Trainingsplan f\u00fcr Anf\u00e4nger<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/de\/trainingsplan\/r-fitness-einfacher-trainingsplan-fuer-anfaenger\/embed\/#?secret=664TCSgU2A\" width=\"600\" height=\"338\" title=\"&#8222;r\/Fitness: Einfacher Trainingsplan f\u00fcr Anf\u00e4nger&#8220; &#8211; Training.fit\" data-secret=\"664TCSgU2A\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/r-fitness-basic-beginner-routine-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Der einfache Trainingsplan f\u00fcr Anf\u00e4nger von r\/Fitness bietet dir einen kurzen Einstieg ins Langhanteltraining. Du trainierst an drei Tagen pro Woche und wechselst dabei zwischen zwei Ganzk\u00f6rpereinheiten, \u00fcbst die grundlegenden Bewegungen und notierst sowohl das Gewicht als auch die Wiederholungen. Der Plan soll dir den Einstieg erleichtern und ist nicht daf\u00fcr gedacht, auf Dauer dein einziger Trainingsplan zu bleiben. F\u00fcr wen sich dieser Plan eignet W\u00e4hle diesen Plan, wenn strukturiertes [&hellip;]"}