{"componentChunkName":"component---src-page-generic-program-program-js","path":"/de/programs/rpxxjdKDJFmgBPGHdundJ/","result":{"data":{"bottom":{"edges":[{"node":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.6666666666666665,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/eff08/0.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/c122a/0.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/fc643/0.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg 3840w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/5a2f5/0.jpg 4320w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/03d34/0.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/a4666/0.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/4243f/0.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp 3840w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/3bf4c/0.webp 4320w","sizes":"(max-width: 3840px) 100vw, 3840px"}}}}]},"allProgram":{"edges":[{"node":{"id":"de_DE__949","idParent":949,"description":"Du willst endlich mit der Langhantel arbeiten, weißt aber nicht, wo du anfangen sollst? In sechs abwechslungsreichen Einheiten lernst du in diesem Programm die wichtigsten Bewegungsmuster Schritt für Schritt, vom Hüft Beugen für Deadlifts bis zum sauberen Drücken. Dabei steht nicht das Werkzeug, sondern die Technik im Mittelpunkt: Jede Übung wird dir mit Langhantel, Kurzhanteln und Kettlebell gezeigt. So kannst du sofort loslegen, egal welches Equipment dir zur Verfügung steht. Schnapp dir deine Hantel – oder was immer du zur Hand hast – und entdecke, wie viel Power in dir steckt. Langhantel Basics macht dich stark, sicher und bereit für alles, was danach kommt.","title":"Langhantel Basics","imageUrl":"https://cdn4.service.prod.gymondo.io/content/rpxxjdKDJFmgBPGHdundJ/de-DE/","videoUrl":null,"cardio":25,"coordination":25,"mobility":0,"strength":50,"tools":[{"id":34,"name":"Langhantel"}],"goal":{"id":12,"name":"Muskelaufbau","color":"677cc7"},"level":2,"durationWeeks":3,"usp":[{"headline":"Du wählst dein Equipment","body":"Langhantel, Kurzhantel oder Kettlebell? Du entscheidest! Die Übungen sind flexibel aufgebaut und passen sich deinem Equipment an."},{"headline":"Für jedes Level gemacht","body":"Egal ob Einsteiger:in oder Fortgeschrittene:r – dieses Programm holt dich auf deinem Trainingsniveau ab und begleitet dich Schritt für Schritt."},{"headline":"Technik statt Tempo","body":"Hier zählt saubere Ausführung statt Gewicht. Du lernst präzise Bewegungsmuster, die dich langfristig stark, sicher und verletzungsfrei machen."}],"details":{"similarPrograms":[{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/5sXY8fBfSQM5i3zjXAwT2I/de-DE/","slug":"352-get-in-shape-beginner","title":"Get in Shape Beginner"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkaGCn1xOpmD/de-DE/","slug":"111-schlank-in-10-wochen","title":"Schlank in 10 Wochen"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbu7pVoZqdV/de-DE/","slug":"299-fatburner-express","title":"Fatburner Express"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbtbcMIYXYH/de-DE/","slug":"274-get-in-shape-beginner-2","title":"Get in Shape Beginner 2"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbrP9xtojNB/de-DE/","slug":"248-fat-burner-beginner-1","title":"Fat Burner Beginner 1"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbsJnrkY8Yn/de-DE/","slug":"266-mach-dich-krass","title":"MACH DICH KRASS"}],"workouts":{"totalElements":6,"content":[{"title":"Iron Legs","categoryTitle":"Krafttraining","durationSeconds":1620,"goal":{"color":"677cc7"}},{"title":"Langhantel Combo","categoryTitle":"Krafttraining","durationSeconds":1500,"goal":{"color":"677cc7"}},{"title":"Core Load","categoryTitle":"Krafttraining","durationSeconds":1440,"goal":{"color":"677cc7"}},{"title":"Hip Force","categoryTitle":"Krafttraining","durationSeconds":1620,"goal":{"color":"677cc7"}},{"title":"Langhantel Push-Up","categoryTitle":"Krafttraining","durationSeconds":1440,"goal":{"color":"677cc7"}}]},"imagesNode":{"header":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/c1679/webapp-detail-1080.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/eff08/webapp-detail-1080.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/c122a/webapp-detail-1080.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/fc643/webapp-detail-1080.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/c1679/webapp-detail-1080.jpg 2880w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/5c931/webapp-detail-1080.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/03d34/webapp-detail-1080.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/a4666/webapp-detail-1080.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/4243f/webapp-detail-1080.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/5c931/webapp-detail-1080.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/c1679/webapp-detail-1080-male.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/eff08/webapp-detail-1080-male.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/c122a/webapp-detail-1080-male.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/fc643/webapp-detail-1080-male.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/c1679/webapp-detail-1080-male.jpg 2880w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/5c931/webapp-detail-1080-male.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/03d34/webapp-detail-1080-male.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/a4666/webapp-detail-1080-male.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/4243f/webapp-detail-1080-male.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e69dcc78fff7d86705ff49b94f4901ee/5c931/webapp-detail-1080-male.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMobile":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/eff08/mobile-titleimage-2x.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/d91f7/mobile-titleimage-2x.jpg 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/eff08/mobile-titleimage-2x.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/9ae44/mobile-titleimage-2x.jpg 2058w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/03d34/mobile-titleimage-2x.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/47f67/mobile-titleimage-2x.webp 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/03d34/mobile-titleimage-2x.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/24daf/mobile-titleimage-2x.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"headerMobileMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/eff08/mobile-titleimage-2x-male.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/d91f7/mobile-titleimage-2x-male.jpg 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/eff08/mobile-titleimage-2x-male.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/9ae44/mobile-titleimage-2x-male.jpg 2058w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/03d34/mobile-titleimage-2x-male.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/47f67/mobile-titleimage-2x-male.webp 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/03d34/mobile-titleimage-2x-male.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/6fbef5d7a6536a51df6c4fbe92c5d583/24daf/mobile-titleimage-2x-male.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"usps":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/02d2de96c67412e0c47da569f11fe33b/a1eb1/usp1-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/02d2de96c67412e0c47da569f11fe33b/a1eb1/usp1-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/02d2de96c67412e0c47da569f11fe33b/b0751/usp1-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/02d2de96c67412e0c47da569f11fe33b/b0751/usp1-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/97322bda818b3ad14a96ca33eb13476f/a1eb1/usp2-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/97322bda818b3ad14a96ca33eb13476f/a1eb1/usp2-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/97322bda818b3ad14a96ca33eb13476f/b0751/usp2-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/97322bda818b3ad14a96ca33eb13476f/b0751/usp2-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/05659fcdec1b1da266cc09f10539d74e/a1eb1/usp3-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/05659fcdec1b1da266cc09f10539d74e/a1eb1/usp3-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/05659fcdec1b1da266cc09f10539d74e/b0751/usp3-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/05659fcdec1b1da266cc09f10539d74e/b0751/usp3-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}}],"previews":[],"workouts":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/389669506d5add4f46b88faef6ec568c/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/389669506d5add4f46b88faef6ec568c/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/389669506d5add4f46b88faef6ec568c/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/389669506d5add4f46b88faef6ec568c/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/c397dae76d83695bb43ae59898667511/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/c397dae76d83695bb43ae59898667511/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/c397dae76d83695bb43ae59898667511/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/c397dae76d83695bb43ae59898667511/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/de2986b617f5f6511b2f08853d08c8f2/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/de2986b617f5f6511b2f08853d08c8f2/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/de2986b617f5f6511b2f08853d08c8f2/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/de2986b617f5f6511b2f08853d08c8f2/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/67ca395380d35e16c3719d0531efffb5/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/67ca395380d35e16c3719d0531efffb5/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/67ca395380d35e16c3719d0531efffb5/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/67ca395380d35e16c3719d0531efffb5/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/12f9321520a27f860e025b44d364e74f/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/12f9321520a27f860e025b44d364e74f/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/12f9321520a27f860e025b44d364e74f/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/12f9321520a27f860e025b44d364e74f/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}}]}}}}]}},"pageContext":{"locale":"de","id":"de_DE__949","goalRegex":"page/generic/program/static/image/0.jpg$/","page":"programs","views":{"de":"949-langhantel-basics"},"seoSpecific":{"title":"Langhantel Basics","description":"Du willst endlich mit der Langhantel arbeiten, weißt aber nicht, wo du anfangen sollst? In sechs abwechslungsreichen Einheiten lernst du in diesem Programm die wichtigsten Bewegungsmuster Schritt für Schritt, vom Hüft Beugen für Deadlifts bis zum sauberen Drücken. Dabei steht nicht das Werkzeug, sondern die Technik im Mittelpunkt: Jede Übung wird dir mit Langhantel, Kurzhanteln und Kettlebell gezeigt. So kannst du sofort loslegen, egal welches Equipment dir zur Verfügung steht. Schnapp dir deine Hantel – oder was immer du zur Hand hast – und entdecke, wie viel Power in dir steckt. Langhantel Basics macht dich stark, sicher und bereit für alles, was danach kommt.","canonical":"https://www.gymondo.com/de/programs/949-langhantel-basics/"},"redirectURL":"/de/programs/949-langhantel-basics/"}},"staticQueryHashes":[]}