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Beinbeuger-Übungen: Die Top 10 für den Beinbizeps Zum Inhalt springen
Beinbeuger-Übungen für zu Hause zu finden scheint auf den ersten Blick gar nicht so einfach, vor allem, wenn man ohne schwere Geräte auskommen muss. Schaut man genauer hin, lässt sich der Beinbizeps aber durchaus effektiv trainieren, auch auf kleinem Raum.
Unabhängig vom Trainingsziel, Muskelaufbau, Bodyforming oder allgemeine Fitness , lassen sich Kleingeräte, Widerstandsbänder oder auch der eigene Körper zielführend einsetzen. Sofern man weiß, worauf man dabei achten muss.
Die besten Übungen für den Beinbeuger zu Hause:
Sliding Leg Curl Norwegian Curl Hyperextension Reverse Hyperextension Lying Hamstring Curl Standing Leg Curl Kickbacks Rumänisches Kreuzheben Aufbau der ischiocruralen Muskulatur Um die richtigen Beinbeuger-Übungen für zu Hause zu finden, müssen wir zunächst kurz feststellen, was der Beinbeuger überhaupt für Funktionen hat.
Die ischiocrurale Muskulatur besteht aus vier Muskeln:
Musculus biceps femoris (langer Kopf) Musculus biceps femoris (kurzer Kopf) Musculus semitendinosus Musculus semimembranosus Die Unterscheidung des Biceps femoris in zwei Muskelköpfe ist insofern wichtig, als dass der kurze Kopf lediglich über das Kniegelenk zieht, während die drei anderen Muskeln zweigelenkig sind und über das Hüftgelenk ziehen.
Für die sportartunabhängige Trainingspraxis, zum Beispiel Muskelaufbau, ist dies allerdings kaum entscheidend, da der kurze Muskelkopf nur einen geringen Teil der Gesamtmasse ausmacht.
Im Ergebnis sollten Beinbeuger-Übungen sowohl mit Hüftstreckung als auch mit Beugung im Knie ausgeführt werden.
Beinbeuger-Übungen ohne Geräte Wer gar keine Ausrüstung für das Beinbizeps-Training zu Hause hat oder auf Reisen die ischiocrurale Muskulatur auf Trab bringen möchte, der muss auf effektives Training nicht verzichten.
Während der Ausbildung zu meiner A-Lizenz erzählte kein geringerer als Wendt-Uwe Boeckh-Behrens die Geschichte, wie Ralf Möllers (ja, Hollywood-Ralf-Möller) Beinbizeps zum krampfen gebracht wurde, durch eine einfache isometrische Übung ohne Geräte.
Sliding Leg Curl Die isometrische Übung für den Beinbeuger bestand schlicht in einer Brücke. Auf den Schulterblättern liegend wurde eine Ferse so aufgestellt, dass die Beugung im Kniegelenk etwa 45° betrug, das anderen Bein wurde übergeschlagen.
Wenn man aus dieser Position versucht, die verbliebene Ferse in den Boden zu drücken und gleichzeitig Richtung Rücken zu ziehen, können sehr hohe Spannungswerte in der ischiocruralen Muskulatur erreicht werden.
Wenig überraschend, dass die Übung als eine der effektivsten für den Beinbeuger Einzug in Boeckh-Behrens Buch Fitness-Krafttraining gehalten hat, welches inzwischen in der 16. Auflage erschienen ist.
Das Ganze lässt sich aber auch dynamisch als Sliding Leg Curl gestalten. Man benötigt dafür nicht das Pad, welches der Sportler in dem Video verwendet. Im Fitnessstudio benutzen wir Teppichreste und grundsätzlich kann alles eingesetzt werden, was gleitet.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Norwegian Curl Der Norwegian Curl ist ebenfalls eine Beinbizeps-Übung ohne Geräte. Allerdings benötigt man einen stabilen Widerstand, unter dem man die Füße fixieren kann. Bett oder Heizkörper könnten hier weiterhelfen, aber die Betonung liegt auf stabil.
Beim Norwegian Curl handelt es sich um eine exzentrische Übung für den Beinbeuger . Anstatt das Bein aktiv zu beugen, versucht man, der Streckung des Muskels möglichst lange entgegenzuhalten. Dafür ist es wichtig, den Körper in gerader Haltung langsam soweit nach vorne zu bringen, dass die Last gerade noch gehalten werden kann.
Bodybuilder kennen das Prinzip als negative Wiederholungen und wissen, dass der Muskel so wesentlich mehr Last bewältigen kann als in der konzentrischen Phase. Es handelt sich also potenziell um eine Beinbeuger-Übung mit sehr hohen Spannungswerten.
Im Video nutzt der Sportler eine Langhantel zur Stabilisierung der Füße, was grundsätzlich eine gute Idee ist. Wenn er einen Meter nach hinten rutschen würde, könnte er auch das herabhängende Widerstandsband nutzen, um den Körper noch kontrollierter nach unten sinken zu lassen.
Falls du die Möglichkeit zu Hause hast, rate ich, das auszuprobieren.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Beinbeuger-Übungen mit Unterstützung Mit Unterstützung ist in diesem Fall entweder ein Trainingspartner oder eine zweckmäßige, vielleicht selbstgebaute Vorrichtung gemeint, die das entsprechende Sportgerät ersetzen kann.
Hyperextension Wer das Gerät für die Hyperextensions im Fitnessstudio schon mal zu tief eingestellt hat, der wird gemerkt haben, dass der Beinbizeps in diesem Fall deutlich mehr involviert ist. Diesen Effekt kann man sich beim Beinbeuger-Training zu Hause zunutze machen.
Hat man sich so ein Gerät für das Rückentraining zu Hause bereits angeschafft, ist man fein raus; man kommt aber auch so aus.
Die Hyperextension lassen sich auch liegend auf einer Tischplatte oder quer über eine Bank ausführen, wenn der Trainingspartner die Beine fixiert. Idealerweise sollte die Hüfte dabei deutlich über das Ende des Tisches oder der Bank hinausragen, so dass in der Startposition schon Spannung auf der ischiocruralen Muskulatur anliegt.
Gut trainierte Sportler können dabei Kurzhanteln oder Hantelscheiben als Zusatzgewicht verwenden. Ich rate aber dazu, zunächst auszuprobieren, ob man die Übung überhaupt sauber mit einer angemessenen Wiederholungszahl hinbekommt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Reverse Hyperextension Das Ganze funktioniert auch andersherum und hier ist für das Training der Beinbeuger noch nicht einmal ein Trainingspartner erforderlich. Eine Bank, an der man sich festhalten kann, reicht völlig aus.
Wie im Video unten zu sehen, kann die Reverse Hyperextension auch als Einstieg in das Calisthenics-Training genutzt werden. Entscheidend ist der Fokus auf dem isometrischen Anteil . Es gilt also, die Spannung möglichst durchgehend aufrecht zu halten, wer die Beine einfach nur hochwirft und wieder fallen lässt, hat nichts gewonnen.
Wer den Einstieg gar nicht findet, kann die Übung anfangs leichter machen, schlicht indem die Beine im Kniegelenk gebeugt werden. Das entspricht der Funktion des Beinbeugers, nimmt aber gleichzeitig Last vom unteren Rücken, der häufig der begrenzende Faktor ist.
Denkbar wäre auch die zusätzliche Nutzung von Widerstandsbändern.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Beinbizeps trainieren mit Widerstandsbändern Die Bänder lassen sich auch in anderer Weise sehr effektiv für das Training der ischiocruralen Muskulatur zu Hause einsetzen. Hilfreich wäre es aber, auch für das Training anderer Muskeln, einen Türanker oder eine andere Möglichkeit der Befestigung zu haben.
Lying Hamstring Curl Die liegende Beinbeuger-Übung mit Widerstandsband erfüllt die gleiche Funktion, wie das entsprechende Gerät im Fitnessstudio.
Der maximale Widerstand kann über die Stärke des Bandes festgelegt werden. Zusätzlich kann aber auch über den Abstand zum Band, auch während der Übung, der Zug noch einmal schwerer oder leichter gemacht werden.
Immer sollte versucht werden, die Ferse so nahe wie möglich an den Hintern zu bekommen und der Punkt der höchsten Spannung idealerweise einen Moment gehalten werden.
Wer dabei die Füße nach außen dreht, kann den oben genannten kurzen Kopf des Biceps femoris besser erreichen, mit nach innen gedrehten Füßen erreicht man den medialen Teil der Muskelgruppe.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Standing Leg Curl Auch ohne Türanker oder Befestigung lässt sich der Beinbizeps trainieren. Der Standing Leg Curl nutzt den freien Fuß als Fixpunkt für das Widerstandsband.
Dabei gelten die gleichen Regeln, wie in der liegenden Variante: die Ferse sollte so weit wie möglich angehoben, die hierdurch erzeugte Spannung am höchsten Punkt möglichst eine Sekunde gehalten werden. Stärkere Bänder, wie sie oft in Sets enthalten sind, bieten auch für erfahrene Sportler genug Widerstand.
Der Aufbau in dem Video ist noch ein wenig komplexer, aber meiner Meinung nach nicht zwingend notwendig.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Kickbacks Die Beinbeuger-Übung Kickbacks ist mindestens genauso einfach auszuführen und macht sich die Funktion der Ischiocrurale über das Hüftgelenk zunutze.
Wiederum sollte das Band in Bodennähe stabil befestigt werden. Der Zug erfolgt jetzt ausschließlich über die Streckung im Hüftgelenk, das Kniegelenk kann leicht gebeugt bleiben.
Wer dabei eher den Gluteu s spürt als die ischiocrurale Muskulatur, der sollte sich noch einen Schritt weiter vom Ankerpunkt des Widerstandsband entfernen. So bekommt man das Bein vielleicht nicht mehr so weit hinter den Körper, das ist auch nicht notwendig, aber es entsteht frühzeitig Spannung auf den Beinbeuger, wenn der Gluteus noch nicht wirklich aktiv ist.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Beinbeuger-Übungen mit Langhantel & Kurzhantel Mit einer Langhantel steigt die Anzahl der Übungen, die man zu Hause ausführen kann, stark an. Das gilt nicht unbedingt für das Beinbizeps-Training. In einem der letzten Beiträge hatte ich bereits aufgezeigt, dass die Kniebeuge zum Beispiel nur sehr wenig Effekt auf die ischiocrurale Muskulatur hat und für das Training in diesem Bereich kaum geeignet ist.
Das heißt aber nicht, dass wir die Langhantel gar nicht gebrauchen können. Es gibt eine Übung, die Top-Werte für den Beinbeuger erreicht, so sie denn richtig ausgeführt wird.
Rumänisches Kreuzheben Das rumänische Kreuzheben wird mit leicht gebeugten Beinen und durchgestrecktem Rücken ausgeführt. Die Langhantel hängt dabei an den gestreckten Armen und wird auf dem Weg nach unten Richtung Unterschenkel gedrückt, um den Abstand zwischen Gewicht und Körper und damit auch die Last auf den unteren Rücken möglichst gering zu halten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Rumänisches Kreuzheben muss nicht bis auf den Boden ausgeführt werden, um den Beinbizeps zu trainieren. Es kann allerdings sinnvoll sein, wie in dem Video gezeigt, die Fußspitzen leicht erhöht aufzustellen, um einen besseren Stretch in den Muskel zu bekommen.
Grundsätzlich lässt sich dieses Beinbeuger-Training auch mit Kurzhanteln bewerkstelligen, da weniger Gewicht benötigt wird als beim konventionellen Deadlift. Wenn Muskelaufbau das Ziel ist, sollte man aber darauf achten, die Übung kontrolliert und nicht explosiv, wie im Powerlifting, auszuführen.
Gestrecktes Kreuzheben Das Kreuzheben mit gestreckten Beinen ist nicht weniger effektiv für die ischiocrurale Muskulatur. Nach einer Studie ist die Effektivität gleichzusetzen mit der Beinbeuger-Maschine im Fitnessstudio.
Noch dazu bekommen wir mit dem gestreckten Kreuzheben ein hervorragendes Training für den unteren Rücken. Dieser kann allerdings auch schnell zum begrenzenden Faktor der Übung werden, daher ist es ratsam, die Hantel während der Übung in Richtung des Körpers zu drücken, wenn der Beinbeuger der Zielmuskel ist.
Wenn keine Langhantel zur Hand ist, kann man das gestreckte Kreuzheben auch mit einer Kurzhantel und gegebenenfalls einbeinig ausführen. Das ist ein wenig anspruchsvoller, aber sicher nicht verkehrt, wenn gleichzeitig Koordination und Stabilität trainiert werden sollen.
Good Mornings Ähnliches gilt für die Good Mornings: auch hier steht meistens der Rückenstrecker, vor allem im Bereich der Lendenwirbelsäule, im Fokus. Das soll aber nicht darüber hinwegtäuschen, dass der Beinbeuger ordentlich an der Übung beteiligt ist, immerhin sind fast alle Anteile der ischiocruralen Muskulatur auch Hüftstrecker.
Wer Good Mornings zuhause ausführen möchte, benötigt neben der Langhantel auch eine passende Ablagemöglichkeit, schließlich kann man sich bei der Übung in eine Zwangslage bringen, wenn man nicht aufpasst. Wiederum geben Kurzhanteln einen passenden Ersatz ab und wer nur eine besitzt, kann diese einfach am gestreckten Arm über dem Kopf halten.
Das dürfte dann für die allermeisten Athleten schwer genug sein.
Ein Geheimtipp für Good Mornings für den Beinbeuger sind Widerstandsbänder. Mit den Bändern tritt die höchste Spannung nicht am untersten Punkt der Bewegung auf, sondern verteilt sich gleichmäßiger über den gesamten Arbeitsweg.
Der Rücken wird geschont und wenn die Last doch nicht mehr gehalten werden kann, geht man einfach in die Knie.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Hip Thrust Auch der Hip Thruster generiert eine gute Aktivierung des Beinbeugers, obwohl die Ischios meist nicht das Ziel der Übung sind.
Der Hip Thrust ist als Top Übung für den Gluteus bekannt geworden. Da der Gluteus und die Ischiocrurale aber nun mal die gleiche Aufgabe haben, Hüftstreckung, kann man mit dieser Übung sehr gut an beiden Fronten angreifen.
Entscheidend ist, dass der Hip Thrust wirklich weit in die Überstreckung der Hüfte ausgeführt wird. Anstatt hohem Gewicht ist eher die maximale Range of Motion das Ziel. Durch Veränderung der Fußposition und Fußstellung zueinander können dabei unterschiedliche Anteile des Beinbeugers erreicht werden.
Für den Hip Thrust in dieser Version reicht in der Regel eine Kurzhantel.
FAQ Diese Ausrüstung verwende ich zuhause
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Widerstandsbänder* : Die Widerstandsbänder nutze ich seit zwei Jahren und ersetze damit die meisten Übungen mit freien Hanteln. Der ansteigende Widerstand der Bänder ermöglicht nicht nur ein gelenkschonendes Muskelaufbautraining, sondern bietet, im Gegensatz zu freien Hanteln, hohen Widerstand bei maximaler Kontraktion (z. B. Schulterdrücken, Trizepsdrücken).
Das Grundset habe ich durch ein superstarkes Band* (bis 113 kg Zugwiderstand!) für Kniebeuge, Lat- und Wadentraining ergänzt.
Klimmzug/Dip-Kombination* : Das Gerät von OneTwoFit hängt seit gut einem Jahr an meiner Wand und hält meine 94 kg locker aus. So kann ich die beiden effektivsten Übungen mit dem eigenen Körpergewicht jederzeit zuhause trainieren, zusätzlich sind Leg Raises möglich. Die Gummigriffe für den Klimmzug habe ich durch Hockey-Griffband* ersetzt. Hält bombenfest.
Ich bin seit 1999 als zertifizierter Fitnesstrainer tätig. Ausbildung: Fitness-Trainer-Lizenz B 1999 Inline Academy Fitness-Trainer-Lizenz A 2000 Inline Academy Sportfachwirt (IHK) 2007 Institut für Sport, Freizeit und Touristik Auf diesem Blog gebe ich die Erfahrungen aus meiner Arbeit weiter. Kontakt: https://www.linkedin.com/in/danny-thomas-schneider-7509948b/ https://www.facebook.com/taylorfit.de coach@sportsgearpatrol.de