2 Beine – 6 Regeln

The Essence of TrainingAllgemein1248 Comments

 


Wahrscheinlich spaltet kein Wort die Fitnessszene mehr als dieses eine. Oder eher das, was dahintersteckt: Beintraining.

Viel geliebt, viel gehasst, Hassliebe. Irgendwas dazwischen.

Egal wie Du zu Beintraining stehst, ob Kraft, Hypertrophie, Explosivität oder Schnelligkeit Deine Ziele sind. Wenn Du Deine Performance verbessern willst, schmerzfrei werden oder bleiben willst, dann sind die folgenden 6 Regeln für Dich unverzichtbar!

1. Richtige Knieposition

Die meisten von Euch werden bei vielen Übungen wie Kniebeugen oder einbeinigen Übungen, schon mal den Hinweis “Knie nach außen” gehört oder gelesen haben. Das ist schon mal nicht schlecht aber es gehört mehr dazu.

Ja, Deine Knie sollten in die Richtung Deiner äußeren Zehen zeigen (3. – 5. Zehe) unabhängig von der Übung. Du musst das hierbei nicht hundertprozentig genau nehmen, denn jeder Mensch hat etwas unterschiedliche mechanische Voraussetzungen bzw. einen unterschiedlichen anatomischen Aufbau des Körpers.

Der wirklich wichtige Punkt ist, die Knie außen zu halten bzw. am Zusammenfallen zu hindern. Während gleichzeitig der komplette Fuß auf dem Boden bleibt. Das bedeutet, dass sowohl Ferse, Außenkante und auch Großzehe immer in Kontakt mit dem Untergrund bleiben müssen.

2. Die 70/30-Regel

Viele Menschen glauben, dass die Knie während Squats nicht über die Fußspitzen hinausgeschoben werden dürfen, um das Kniegelenk nicht zu stark zu belasten.

Das ist pauschal nicht richtig. Auch hier gibt es große anatomische Unterschiede, die es je nach Länge des Femurs (Oberschenkelknochen) oder der Tibia (Unterschenkelknochen) unmöglich machen, eine tiefe Kniebeuge ohne deutlichen Knievorschub zu erreichen.

Du kannst vor Deinem nächsten Beintraining gerne Mal den folgenden Tipp ausprobieren, der Dir zeigt, wie Deine Knie einen optimalen Vorschub erreichen:

Die 70/30-Regel bezieht sich auf die Verteilung Deines Körpergewichts auf Deiner Fußfläche. Egal, um welche Übung es sich handelt, sei es ein Squat, ein Deadlift oder eine einbeinige Übung.

Wenn Deine Füße auf dem Boden sind, sollen ca. 70 % Deines Körpergewichts auf Deiner Ferse lasten und ca. 30 % auf Deinem Vorderfuß. Zu jeder Zeit während der Übungen.

Stell Dir vor, Du drückst den Boden mit Deinen Fersen weg, vor allem in der konzentrischen, also überwindenden, Phase der Übung. Der Mensch ist in dieser Phase schwächer als in der exzentrischen, der nachgebenden Phase, weshalb der Körper beim Bewegen hoher Gewichte eventuell versucht, zu kompensieren – zu schummeln. Lass das nicht zu!

Am Beispiel der Kniebeuge ist die nachgebende oder exzentrische Phase, die bei der Du runtergehst. Der Teil, bei dem Du wieder hochkommst, ist die überwindende oder konzentrische Phase.

Auf diese Art und Weise werden sich Deine Knie ganz automatisch und ohne Nachdenken die für sie optimale Position während der Übung suchen.

3. Vernachlässige die Gesäß- und hintere Oberschenkelmuskulatur nicht

Wenn es um Performance, strukturelle Balance, Schmerzfreiheit und genauso um Ästhetik geht, ist es wichtig, seine Gesäßmuskulatur und Hamstrings (Rückseite Deines Oberschenkels) zu trainieren.

Nicht zuletzt, weil viele Menschen “quadrizeps-dominant” sind. Das bedeutet, Ihnen fällt es leicht, diesen Muskel anzusteuern, während die Gesäßmuskulatur und die Hamstrings eher schwierig anzusprechen sind. Viele Menschen können sie während des Trainings nicht effizient arbeiten lassen.

(Kleine) Gesäßmuskeln

Mit Gesäßmuskulatur ist nicht nur der berühmte Gluteus maximus gemeint, sondern vor allem auch die kleineren Gluteus medius und minimus. Sie haben einen großen Einfluss auf die Becken- und Hüftstabilität und somit auf Deine Beinachse.

Um die drei Kollegen im Beintraining möglichst effektiv zu trainieren, sollten einbeinige oder beidbeinige Hip Thrust Varianten, einbeinige Deadlift Variationen, Offset Lunges oder auch Squat Varianten in Deinem Training vorkommen.

Ein Beispiel wäre ein Bulgarian Split Squat, bei dem Du eine Kurzhantel auf einer Seite hältst. Und zwar auf der Seite, auf der das Bein hinten steht.

Erinnerst Du Dich noch an den “Knie nach außen”-Hinweis? Wenn Dir das während der Übung schwerfällt, vor allem in der konzentrischen Phase, kann es gut sein, dass Deine kleinen Gesäßmuskeln ihre Arbeit nicht ordentlich machen.

Du kannst auch “Banded lateral” oder “Monster Walks” einbauen und auch ein Seitstütz mit Abheben des oberen Beines wäre denkbar.

Hamstrings

Hamstring-Training hört bei den meisten leider nach ein paar Sätzen halbherziger Leg Curls am Gerät auf. Und das auch noch im Sitzen. Nicht, dass diese Übung keinen Wert hat, ist aber als Grundlage für das Training Deiner Beinbeuger nicht die beste Wahl. Der deutsche Begriff “Beinbeuger” ist etwas irreführend, denn die Muskelgruppe hat noch einige andere wichtige Funktionen.

Die Muskeln entspringen am Becken und laufen nach außen und innen an den Unterschenkel. Durch den Beckenursprung haben sie auch eine Streckfunktion im Hüftgelenk und stabilisieren zusammen mit anderen Muskelgruppen das Becken.

Zusätzlich – und das mag der wichtigste Punkt sein – ist diese Muskelgruppe für Kniestabilität von enormer Bedeutung. Und ein Stabilisieren unserer Kniegelenke findet im Alltag und im Sport normalerweise dann statt, wenn die Füße auf dem Boden sind. Das heißt, die halbherzigen Leg Curls sind – zumindest für dieses Ziel – out.

Baue stattdessen Variationen des Romanian Deadlifts ein, beidbeinig, einbeinig oder auch „Kickstand“ Variationen, bei denen das nicht arbeitende Bein nur für Balance sorgt. Auch Nordic Hamstring Curls sind eine gute Alternative.

 

Schenke diesen Muskelgruppen die Aufmerksamkeit, die sie verdienen!

4. Komplettes aktives Bewegungsausmaß

Die Betonung liegt auf “aktiv”. Mit aktivem vollständigem Bewegungsausmaß sind nicht die Squats gemeint, bei denen jemand in die Kniebeuge fällt und zurück nach oben federt, ohne den Hauch einer muskulären Spannung in der untersten Position.

Wenn Du während jedes Zentimeters einer Bewegung – auch in den extremen Phasen am Ende einer Bewegung – aktiv Spannung erzeugen und aufrechterhalten kannst, machst Du nicht nur große Fortschritte hinsichtlich Muskelaufbau. Es ist einer der besten Wege, Deine Mobilität zu verbessern und Verletzungsprävention zu betreiben.

Ein gutes Beispiel hierfür sind Romanian Deadlifts. Dabei werden Deine Gesäßmuskeln und Hamstrings über Ihr volles Bewegungsausmaß trainiert und sie lehren Deinen Muskeln, Spannung zu erzeugen und stark zu sein, während sie auf Länge gebracht werden.

Gut möglich, dass Du zu Beginn das Trainingsgewicht bei einigen Übungen etwas verringern musst, wenn Du diesen Tipp annimmst. Aber Du wirst Dich anschließend ziemlich schnell verbessern. Sogar über das Ausgangsniveau hinaus.

5. Vergiss einbeinige Übungen nicht

Wir haben das Thema bereits kurz im Abschnitt über Gesäßmuskeltraining angesprochen. Aber die Vorteile vom einbeinigen Training reichen weit darüber hinaus.

Als erstes wird für Dich vermutlich Deine Stabilität die größte Herausforderung sein, weil Dein anderer Fuß Dir nicht mehr so viel Halt geben kann. Du wirst auch merken, dass eine Seite stärker ist als die andere.

Ein guter Trick, um das Kräfteverhältnis beider Seiten auf lange Sicht auszubalancieren, ist Dein Beintraining immer mit dem schwächeren Bein zu beginnen. Mache anschließend mit dem stärkeren Bein nur so viele Wiederholungen wie Dein schwächeres Bein geschafft hat. Irgendwann wird sich das Defizit ausgeglichen haben und Du wirst ohne Zweifel auch Verbesserungen bei Deinen beidbeinigen Übungen registrieren.

6. Weniger ist mehr im Beintraining

Wir beobachten in unserem Umfeld und bei YouTube oft extreme Umfänge und zusätzlich hohe Intensitäten beim Beintraining. Beintraining wird oft so exzessiv ausgelebt, dass der Betroffene tagelang nicht mehr normal geradeaus laufen kann.

Natürlich übertreibt es jeder mal, weil es Spaß macht. Aber es sollte nicht die Regel sein, denn wenn Du vor Muskelkater die nächste Woche Deine Beine nicht trainieren kannst, bleiben wichtige Reize und damit auf jeden Fall Ergebnisse aus.

Folge diesen Regeln, völlig losgelöst davon, ob körperliche Erscheinung, athletische Leistung oder Verletzungsprävention Deine Ziele sind. Du wirst dadurch auf dem besten Wege zu stärkeren und besser aussehenden Beinen, und vor allem Hintern, sein.


 

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