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Arnold Dips: Ausführung richtig erklärt – Sports Gear Patrol Zum Inhalt springen Arnold Dips gehören zu den besten Trizeps Übungen zu Hause und auch im Fitnessstudio. Wer sie richtig ausführt, sieht nicht unbedingt aus wie Arnold, kann aber sein Training zu Hause um eine wertvolle Übung bereichern.
Wir schauen uns an, wie das geht.
Was ist Arnold Dips überhaupt? Dem Schwarzenegger werden so einige Übungen zugeschrieben. Im vorliegenden Fall darf man davon ausgehen, dass er sie wahrscheinlich nicht erfunden, aber zumindest populär gemacht hat.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Die Übung lässt sich mit einfachsten Mitteln ausführen, grundsätzlich kann jede Parkbank für Arnold Dips genutzt werden. Wer zielgerichtet trainieren will, sollte sich allerdings in der direkten Umgebung, Wohnung, Garten, Umfeld, etwas suchen, wo er die Dips unter gleichbleibenden Bedingungen machen kann.
Die wichtigsten Tipps für das Training:
Oberkörper aufrecht, Brust raus Arme nicht zu weit hinter den Körper Kontrollierte Ausführung Ellenbogen bis 90 Grad beugen Hände so aufstellen, dass der Daumen nach vorne zeigt Vor allem der Punkt mit dem Oberkörper wird gerne mal ignoriert. So sieht man des öfteren Sportler, die mit hängendem Kopf und hängenden Schultern buchstäblich in sich versunken sind und wenn überhaupt nur auf ihren Trizeps achten.
So kann die Übung natürlich nicht effektiv stattfinden. Brust raus, Augen immer geradeaus – die ganze Zeit! Idealerweise stellst du dir einen Drill Instructor vor, der auf deine Haltung achtet.
John Kennicutt, U.S. Marine Corps / Public domain
Stellt man die Hände bei den im 45 Grad Winkel nach außen so dass die Daumen nach vorne zeigen, hilft das bei der korrekten Ausführung. Wir verhindern, dass die Arme innenrotiert sind, wodurch die ungesunde und teils schmerzhafte Haltung bei den Arnold Dips überhaupt erst möglich wird.
Sind Arnold Dips schädlich?
Nein. Falsche Ausführung ist schädlich, bei fast allen Übungen.
Wer durch korrekte Hand- und Körperhaltung dafür sorgt, dass die Arnold Dips richtig ausgeführt werden, braucht keine negativen Folgen befürchten. Eine angemessene Mobilisation im Schultergelenk kann aber hilfreich sein.
Ein weiterer häufiger Fehler ist, dass die Beine so weit weggestellt werden, dass das Schultergelenk schon am Start der Bewegung überstreckt ist. Gerade bei Einsteigern kann das zu Problemen führen, denn die Schultergelenke der meisten Menschen sind nicht besonders beweglich. Gelinde gesagt.
Die Hände sollten gerade so weit hinter’m Körper sein, dass du mit deinem Hintern gerade so an der Bank, oder wo immer du dich festhältst, vorbeikommst. Die Füße sind angemessen weit weg, die Kniegelenke noch leicht gebeugt.
Es schadet übrigens ganz allgemein nicht, ein wenig Schultermobilisation zu betreiben. Das ist mit ganz einfachen Mitteln möglich.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Welche Muskeln werden bei Arnold Dips trainiert? Arnold Dips involvieren in erster Linie den Trizeps. Aufgrund der Streckung im Schultergelenk dürfen wir dabei auch von einer hohen Aktivität des langen Muskelkopfes ausgehen. Dieser zieht nämlich als einziger der drei Trizepsköpfe auch über das Schultergelenk.
Sowohl für massive Arme als auch für einen Straffungseffekt in dem Bereich sind Arnolds Dips bestens geeignet.
Darüber hinaus ist die Schultermuskulatur aktiv, zusammen mit der unteren Region des Brustmuskels. Als Zielmuskel taugt aber meines Erachtens wirklich nur der Trizeps und gerade diese relativ isolierte Aktivierung ist ein großes Plus für die Übung.
Arnold Dips vs Dips Damit wäre auch schon der größte Unterschied zu ganz gewöhnlichen Dips erklärt. Die abweichende Handstellung und vor allem die Tatsache, dass der Oberkörper bei Standard Dips durchaus nach vorne geneigt sein kann, sorgen dafür, dass hier wesentlich mehr Aktivität des pectoralis major zu verzeichnen ist.
Das heißt übrigens nicht, dass Standard Dips die schlechtere Wahl sind. Es verschiebt sich lediglich der Trainingsschwerpunkt. Wer die Brustmuskulatur mittrainieren möchte und beim Training zu Hause auch die Möglichkeit hat, Dips in den Plan einzubauen, der ist damit gut bedient.
Für ein isoliertes Training des Trizeps sind Arnold Dips aber wahrscheinlich die beste Übung zu Hause, die sich auch ohne Geräte durchführen lässt.
Arnold Dips mit einer Bank Das gesagt, möchte ich eine Sache nicht verschweigen: bei der Übung eine feste Auflage für die Hände zu haben ist obligatorisch. Hier gibt es keinen Verhandlungsspielraum.
Wenn ich sehe, was manche Leute auf YouTube zwischen zwei wackeligen Küchenstühlen performen, wird mir schwindelig. Ich empfehle, sich die Anatomie des Schultergelenks noch mal genau anzuschauen und dann vorher zu überlegen, ob man seine Selbstständigkeit im Alltag wirklich auf diese Weise verlieren möchte.
Es gibt feste Gegenstände für Arnold Dips im Heimbereich, ein Bettgeländer zum Beispiel. Stabile Tische eignen sich auch, wenn die Füße auf einem Stuhl aufgelegt werden können. Wer so gar nichts findet, könnte tatsächlich in Erwägung ziehen, die Arnold Dips mit einer Bank durchzuführen – schließlich werden mit dem Sportgerät auch noch einige andere Übungen möglich.
Arnold Dips mit Gewicht Wer die Übung kontrolliert, korrekt und über die volle Bewegungslänge ausführt, wird lange damit zu tun haben. 8 – 12 saubere Wiederholungen sollten schon drin sein.
Wem das mit dem eigenen Körpergewicht zu wenig ist, der kann sich verschiedene Zusatzgewichte suchen. Denkbar wäre, eine Kurzhantel oder vergleichbar schweres auf den Schoß zu legen. Nur die Bewegungslänge sollte hierdurch nicht beeinträchtigt werden.
Auch ein Rucksack eignet sich. Wenn nach hinten nicht genug Platz ist, kann man ihn auch nach vorne schnallen. Der Rucksack kann dann mit allerlei Gegenständen gefüllt werden. Sogar das Stripping-Prinzip , bei dem nach und nach Gewicht reduziert und weitere Wiederholungen ausgeführt werden, ist so möglich.
Natürlich stellt zusätzliches Gewicht noch höhere Anforderungen an die Stabilisierung im Schultergelenk. Hier ist also unbedingt auf die oben genannten Kriterien für eine saubere Ausführung zu achten.
Fazit: Für wen ist die Übung geeignet? Ehrlich gesagt wundere ich mich, dass die Übung, sowohl im Studio als auch beim Training zu Hause, ein wenig in Vergessenheit geraten ist. Korrekt ausgeführt ist es eine der intensivsten Übungen im Heimbereich und im Gym eine willkommene Abwechslung.
Derzeit geht der Trend eher zu komplexen mehrgelenkigen Übungen. Das ist auch nicht falsch, allerdings gibt es durchaus gute Gründe, den Trizeps isoliert durch Übungen wie Arnold Dips zu trainieren. Gerade für Massesportler , die alle Anteile des Armstreckers austrainieren wollen, könnte sich die Übung als nützlich erweisen.
Wer einfach nur will, dass die Arme nicht mehr so herumschlabbern ist damit genauso gut bedient. Sicherheitsmaßnahmen vorausgesetzt, lässt sich die Übung vergleichsweise einfach zu Hause durchführen und bei regelmäßigem und anstrengendem Training sieht man auch innerhalb weniger Wochen erste Erfolge .
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