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Welchen Bauchmuskeltrainer für zu Hause kaufen? – Sports Gear Patrol Zum Inhalt springen Keine Werbung, dafür Partnerlinks!
Ich mag keine Pop-ups und auch keine Werbung. Deswegen wirst du beides auf dieser Seite nicht finden. Dafür aber Affiliate-Links (Partnerlinks) zu empfohlenen Produkten, so sind z. B. alle Amazon-Links Partnerlinks, darüber hinaus sind diese im Text mit * gekennzeichnet. Ich habe alle Produktempfehlungen selbst ausgesucht, dem Inhalt des jeweiligen Artikels entsprechend.
Es existieren diverse Bauchtrainingsgeräte auf dem Fitnessmarkt, deren Gebrauch mehr oder minder sinnvoll ist. Wir wollen uns anschauen, welche Bauchmuskeltrainer für zu Hause für welche Zielgruppe geeignet sind. Aber ohne Produktbeschreibungen zu rezitieren, wie es auf einigen Seiten üblich ist, sondern mit klaren Empfehlungen.
Sind Bauchmuskeltrainer sinnvoll? Dazu gehört auch meine klare Meinung: unbedingt notwendig sind die diversen Geräte für das Bauchmuskeltraining zu Hause nicht.
Es gibt genug Übungen für den Bauchmuskel, die sowohl Einsteiger und fortgeschrittene Sportler zu Hause durchführen können, z. B.:
Crunch Twisted Crunch Sit-up Plank Leg Raises und alle erdenklichen Variationen hiervon.
Werden diese Bauchmuskelübungen regelmäßig mit angemessener Belastung durchgeführt, besteht keine Notwendigkeit, sich zusätzliche Geräte anzuschaffen.
Die Frage, ob Bauchmuskeltrainer für zu Hause sinnvoll sind, ist damit nicht beantwortet.
Denn einige der angebotenen Geräte fürs Bauchtraining machen das Workout nicht nur intensiver sondern variantenreicher. Das kann für das Training zu Hause durchaus ein entscheidender Punkt sein.
Schließlich geht es, gerade bei Einsteigern, darum, zu Hause eine Trainingsatmosphäre zu schaffen, die ein regelmäßiges Workout für den Bauch attraktiv macht. Da kann allein die Anwesenheit eines Bauchmuskeltrainers im Wohnzimmer eine dezente Erinnerung an den nächsten Trainingstermin sein.
EMS Bauchtrainer Elektro-Muskel-Stimulation funktioniert. Das weiß die Welt spätestens, seit der Wissenschaftler Dr. Yakov Kots mit dieser Methode sowjetische Athleten auf die Olympischen Spiele in Montreal vorbereitete. Und zwar äußerst erfolgreich.
Später nutzte auch der Coach von Ben Johnson die EMS, um seinen Schützling bei den Olympischen Spielen 1988 in Seoul zum Sieg über die 100 Meter Sprintdistanz zu verhelfen. Allerdings stellte sich später heraus, dass noch einige andere Dinge verwendet wurden, die nicht dem Olympischen Gedanken und schon gar nicht dem Reglement entsprechen.
Dr. Yakov nutzte das 10/50/10 – Trainingsprotokoll:
10 Sekunden Belastung 50 Sekunden Pause 10 Runden (oder Sätze) Die genaue Signalstärke ist mir nicht bekannt, die Frequenz lag allerdings bei 2500 Hz , was wahrscheinlich deutlich mehr ist, als in den meisten Bauchmuskeltrainern für zu Hause verbaut ist. Zum Vergleich: In Studien wird mit einer Frequenz von etwa 70 Hz abgetestet.
Man muss nicht den Crazy Russian machen, um EMS Trainer zu Hause einzusetzen. Allerdings sollte auch klar sein, dass die Werbebilder, auf denen Menschen mit ihrem Bauchweggürtel in aller Ruhe auf dem Sofa oder in einer Besprechung sitzen, genau das sind: Werbung.
Für Athleten mit Trainingserfahrung liegt die optimale Stimulation bei 60 – 80 % der maximalen willentlichen Kontraktion. Wer sich selbst mal dabei gesehen hat, wie er ein Training für den Bauchmuskel mit 80% Intensität absolviert, der sollte verstehen, das dieser Gesichtsausdruck nicht für Besprechungen und wahrscheinlich auch nicht für den gemütlichen Abend vor dem Fernseher geeignet ist.
Bleibt die Anwendung während des Trainings, die durchaus zielführend sein kann.
Die hierfür notwendige Leistung des heimischen Bauchmuskeltrainers sollte allerdings selbst für untrainierte Sportler in dem Bereich 40 – 50 mA liegen, um einen messbaren Effekt zu erzielen. Die Frequenz sollte in oder über dem Bereich von 70 Hz liegen.
Deswegen kann ich an dieser Stelle kaum eine direkte Empfehlung für einen EMS Trainer aussprechen. Wenige Hersteller machen die Ausgangsleistung ihrer Geräte publik und es ist davon auszugehen, dass ein Großteil der No-Name Geräte nicht in die Nähe einer wirksamen Impulsstärke kommt.
Ein Gerät firmiert mit einer Leistung von unter 10 mA, was meines Erachtens unterirdisch ist und außerhalb der Reha kaum einen nennenswerten Trainingseffekt haben kann.
Allerdings: zumindest eine Ausnahme gibt es.
Der Beurer EM 49 kommt laut Produktheft auf maximal 200 mA , was mir der Händler auf Amazon noch einmal schriftlich bestätigt hat. Das sollte in der Tat ausreichend sein, selbst für hartgesottene Sportler.
Beurer EM 49 Digital TENS/EMS 2 getrennt regelbare Kanäle mit je 4 selbstklebenden Elektroden 64 vorprogrammierte Anwendungen (TENS, EMS und Massage) 6 individualisierbare Programme (TENS und EMS) “Doctor’s Function“ zur idealen Abstimmung auf Ihr persönliches Therapieprogramm Timer-Funktion (5-100 Minuten), inklusive Sicherheitsabschaltung Blau hinterleuchtetes Invers-LCD-Display Ergonomisches Design und mit praktischem Gürtelclip AB Trainer Vor einigen Jahren konnte man AB Trainer noch in diversen Fitnessstudios bewundern. Mittlerweile hat das ein bisschen abgenommen, wohl auch, weil sie chronisch falsch benutzt werden.
Zum einen liegt man zumeist sehr bequem in den Dingern, was die Pausen-Trainings-Relation zu ungunsten eines effektiven Trainings verschlechtert. Zum anderen verleitet der Bügel dazu, die Übung mehr und mehr mit der Kraft der Arme durchzuführen, was natürlich nicht Zweck des Bauchmuskeltrainers ist.
Es handelt sich hierbei aber um einen Benutzerfehler, nicht um ein Defizit des Geräts und für zu Hause sind die Bauchmuskeltrainer durchaus geeignet.
Es kann nämlich sehr sinnvoll sein, mit den Armen ein wenig nachzuhelfen. Es gibt nun einmal Menschen, die schaffen es bei einem freien Crunch oder Sit-up keine 3 cm vom Boden weg. In der Konsequenz wird dann entweder mit sehr viel Schwung gearbeitet oder die Füße werden unter die Heizung geklemmt, was fast immer zu einem hohen Einsatz des Hüftbeugers führt.
Beides macht eine eigentlich sehr attraktive Bauchmuskelübung ineffektiv.
Wenn man stattdessen den AB Trainer verwendet, um allein an den Punkten mit den Armen nachzuhelfen, die vom Bauchmuskel alleine, mangels Kraft oder Beweglichkeit, nicht zu bewältigen wären, hat man ein sehr effektives Sportgerät, mit dem man endlich vernünftige Crunches hinbekommt.
Wenn man die Beine seitlich ablegt, kann man mit dem AB Trainier übrigens auch problemlos die schräge Bauchmuskulatur trainieren , auch wenn hierbei der Bewegungsradius ein bisschen kleiner ist.
Fazit für den AB Trainier: Empfehlenswerter Bauchmuskeltrainer für zu Hause für alle, die bei Standardübungen für den Bauch, Crunch und Twisted Crunch, Probleme haben.
AB Roller AB Roller werden gerne mal als Rückenbrecher verteufelt, was den Geräten nicht ganz gerecht wird.
Tatsache ist, dass man schon in der Lage sein muss, eine gewisse Grundspannung in der Rumpfmuskulatur aufzubauen und zu halten, um sie effektiv zu verwenden. Ich würde den AB Roller also nicht als Einstieg in das Bauchmuskeltraining verwenden, wenn vorher noch gar keine Bauchmuskelübungen, mit oder ohne Gerät, gemacht wurden.
Wer bereits einige Zeit im Training ist, kann mit dem Bauchmuskelgerät zu Hause aber durchaus neue Impulse setzen.
Zwar erfüllt das Rollen mit dem Bauchmuskeltrainer zu Hause keine dynamische Funktion der Bauchmuskulatur, es wird aber ein hohes Maß an isometrischer Spannung aufgebaut. Natürlich umso mehr, je länger der Lastarm ist.
Profis können den AB Roller aus dem Stand benutzen und halten sich schlussendlich nur noch an den Fußspitzen und mit dem Roller an gestreckten Armen in der Luft. Einsteiger sollten die Übung in jedem Fall zuerst auf den Knien beginnend durchführen und auch nur so weit nach vorne rollen, wie es noch bequem ist.
Dabei ist die Breite der Rollen durchaus entscheidend, denn je kleiner der Kontakt zum Boden ist, desto mehr Haltearbeit muss die schräge Bauchmuskulatur leisten.
Die neuen, immer breiter werdenden AB Roller sind also einfacher, aber nicht unbedingt effektiver. Es gilt, einen Kompromiss zwischen Sicherheit und Effektivität zu finden. Man möchte möglichst vermeiden, mit dem Gerät zur Seite zu kippen, aber schon noch eine ansprechende Belastung haben.
AB Roller, die seitlich abgeflacht sind, scheinen mir hier eine gute Alternative zu sein.
Mit diesen Geräten hat man zunächst eine geringe Auflagefläche, kippt aber auch nicht gleich um, wenn man von dieser mal abweicht.
Wer sich noch unsicher ist, kann aber auch ein Gerät mit größerer Auflagefläche verwenden.
Ein Wort noch zur Effektivität : zwei Fehler sehe ich häufig bei der Nutzung von AB Rollern oder ähnlichen Bauchmuskeltrainern für zu Hause:
Zum einen wird, aus der knienden Position, lediglich der Oberkörper nach vorne gestreckt, während der Hintern weitgehend bleibt wo er ist. Das hat für den Bauchmuskel kaum einen Wert. Das Becken muss nach vorne wandern und im Zuge dessen bewegen sich natürlich auch die Oberschenkel nach vorne.
Zweitens sollte man auf dem Weg zurück in die Ausgangsposition nicht einfach nur wieder den Hintern Richtung Füße schieben. Stattdessen sollte der AB Roller gerade auf dem Rückweg so fest wie möglich in den Boden gedrückt werden. Gerade so als wollte man eine möglichst sichtbare Spur im Untergrund hinterlassen.
Probiert es aus, bedankt euch später.
Fitnessbank Die leicht schräg gestellten Bänke sollen die Intensität des Trainings erhöhen und lassen sich hierfür bisweilen auch in der Höhe verstellen. Genau wie bei den AB Trainern gibt es dabei ein Problem, das keins ist, wenn man weiß, was man tut.
Aufgrund der Schräge müssen die Füße oben fixiert werden, was bei Einsteigern oft zu übermäßigem Hüftbeugereinsatz führt. Man macht also weder einen Crunch, bei dem die Wirbelsäule eingerollt wird, noch einen korrekten Sit-up, bei dem wenigstens isometrische Spannung auf dem Bauchmuskel anliegt.
Stattdessen zieht man sich an der Fitnessbank in einer flinken Bewegung mit den Beinen nach oben und lässt sich anschließend wieder fallen. Bauchmuskeltraining kann man das nun wirklich nicht nennen.
Wer das Beste aus diesem Bauchmuskeltrainer für zu Hause herausholen will, sollte sich langsam und kontrolliert bewegen. Die exzentrische Phase, der Weg nach unten, sollte 1,5 bis 2 mal so lange dauern, wie der Weg nach oben.
Im Idealfall baut man in die exzentrische Phase zwei bis drei Stopps ein, an denen man die Belastung einfach nur 10 Sekunden hält. So trainiert man den Muskel optimal und verhindert gleichzeitig, dass man beim Bauchmuskeltraining immer schneller wird.
Das ist allerdings schon eine Profitechnik.
Für Einsteiger kann die Nutzung der Fitnessbank eine Hilfe sein, wenn sie richtig verwendet wird. So kann man mit Hilfe des Hüftbeugers oder einem Widerstandsband über die schwierigen Stellen hinweg nach oben ziehen, ähnlich wie bei dem AB Trainer, und kontrolliert wieder nach unten absinken.
Wer nicht schummelt, kann durchaus von dem Gerät profitieren.
Beim Kauf sollte man immer auf die maximale Belastbarkeit der Bank achten, auch, wenn man selbst nicht sehr schwer ist. Die MaxLast ist nämlich indirekt auch eine Aussage über die Qualität dieser Bauchtrainer Geräte.
Darüber hinaus wäre es natürlich wünschenswert, wenn sich das Gerät platzsparend verstauen lässt. Aber nur dann, wenn man die Bauchbank regelmäßig aus ihrer Ecke holt.
Einige Fitnessbänke, die als Bauchtrainer verwendet werden können, haben darüber hinaus noch weitere Funktionen zu bieten. Das ist vor allem dann interessant, wenn man damit Muskeln trainieren kann, die man sonst gerne mal vergisst. Wie zum Beispiel den unteren Rücken.
Die Schaumstoffrollen, unter denen die Füße fixiert werden, gibt es übrigens auch ohne Bank zu kaufen. Man befestigt sie mit Saugnäpfen.
Das mag zunächst wie eine günstige Lösung aussehen, wird aber, wie die meisten günstigen Lösungen, nicht lange halten. Ich rate dazu, von derlei Spielzeug die Finger zu lassen.
Entweder man kauft sich einen Bauchmuskeltrainer für zu Hause oder nicht, aber in den Mülleimern dieses Landes liegt schon genug China-Schrott. Da braucht es keine Polster mit Saugnäpfen.
Fazit: Eine Fitnessbank ist nicht die günstigste Alternative unter den Bauchtrainingsgeräten. Sie kann aber als Grundlage für verschiedene Übungen dienen. Zu empfehlen für Sportler, die keine Hantelbank haben oder brauchen, sich aber gerne ein paar Optionen offen halten würden.
Widerstandsbänder Widerstandsbänder sind keine Bauchtrainer, sondern lassen sich für dutzende von Übungen für alle Bereiche des Körpers einsetzen. Das ist auch schon ihr großer Vorteil.
Ich erwähne die Bänder an dieser Stelle, weil mir bei der Recherche aufgefallen ist, dass es diese Teleshop-Geräte aus den 90ern jetzt tatsächlich mit Tubes gibt.
Damals gab es die noch mit Stahlfedern und es sind allerlei lustige Unfälle passiert. Ich weiß nicht, ob die neue Version mit Tubes sicherer ist, ganz sicher ist sie aber unnötig. Es gibt nichts, was dieses Gerät kann, was sich nicht auch mit einem herkömmlichen Widerstandsband erledigen lassen würde.
Mal abgesehen davon, dass der Nutzen eines Expanders für den Bauch begrenzt ist. Diese Geräte machen für den Bauch nur dann Sinn , wenn man etwa die Sit-ups nicht ohne Hilfe schafft, es ist also eher eine Erleichterung als ein Bauchmuskeltrainer. Nur wird diese Funktion eben auch von den Widerstandsbändern erfüllt.
Darüber hinaus lassen sich im Internet reihenweise Übungen mit den Widerstandsbändern finden, auch für den Bauch.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Von jemandem, der ausschließlich Eisen als Widerstand akzeptiert, bin ich bei meinem Training zu Hause zu einem großen Fan dieser Gummibänder geworden. Einziger Nachteil für Einsteiger: es ist nicht sofort intuitiv erfassbar, was damit alles angestellt werden kann. Wer aber bereit ist, mal eine Stunde auf YouTube zu investieren, kann damit fast ein ganzes Fitnessstudio ersetzen.
Zudem sind die Widerstandsbänder konkurrenzlos günstig. Man bekommt einen kompletten Satz für etwa 40 Euro und hat so die Möglichkeit, für eine lange Zeit mit progressiven Widerständen zu trainieren.
Fazit: von mir gibt es für die Bänder ganz klar den Daumen nach oben.
Bauchmuskeltrainer für zu Hause: ein allgemeines Fazit Ich habe versucht, die gängigsten Bauchtrainingsgeräte kurz zu beleuchten. Mir ist klar, dass es darüber hinaus noch weitere originelle Angebote gibt. Etwa einen Schwitzgürtel , mit dem man, natürlich, das Fett am Bauch schmelzen lassen kann.
So etwas ist für Fitnesstrainer natürlich amüsant, für den unbedarften Kunden aber ärgerlich. Immerhin schmeisst man Geld zum Fenster raus für buchstäblich null Ergebnis.
Mein bester Rat hierzu ist: alles, was scheinbar ohne Mühe funktioniert, ist gut gemachte Werbung. Lasst die Finger davon.
Mein zweitbester Rat: “innovative” Trainingsgeräte für den Bauchmuskel leben allein vom Marketing. Nachdem sich Generationen von Menschen den Kopf über funktionale Bauchmuskelübungen zerbrochen haben, ist es relativ unwahrscheinlich, dass ein neues Gerät das Problem löst.
Mein drittbester Rat: Vieles, was sehr günstig ist, geht auch sehr schnell kaputt und es gilt, insbesondere bei Fitnessgeräten, der Spruch: wer billig kauft, kauft zweimal. Lieber für eine richtige Investition entscheiden und bis dahin erst einmal schauen, ob man nicht auch ohne Geräte weiterkommt.
Ich hoffe, das hilft ein bisschen weiter.
Train hard, stay safe!