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Beinpresse für zuhause: lohnt die Anschaffung? – 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.
Die Beinpresse für zuhause löst ein grundsätzliches Problem: will man massive Oberschenkel und Glutes aufbauen, gibt es im Home Gym kaum Alternativen. Selbst Hobbysportler benötigen für die großen Muskelgruppen irgendwann richtig hohe Widerstände.
Aber, Moment, ist nicht die Kniebeuge die beste Übung für Hüft- und Kniestrecker? Nicht unbedingt und nicht für jeden Zweck. Wie wir gleich sehen werden.
Welche Muskeln werden in der Beinpresse trainiert? Tatsächlich weist die Beinpresse ein ähnliches muskuläres Belastungsprofil auf, wie die Kniebeuge. Trainiert werden:
M. vastus medialis M. vastus lateralis M. vastus intermedius M. gluteus maximus Genau wie beim Squat, wird der M. rectus femoris als zweigelenkiger Muskel in der Beinpresse nicht optimal trainiert, da eine maximale Kontraktion durch die Streckung im Hüftgelenk verhindert wird.
Das hat ambitionierte Sportler allerdings nicht davon abgehalten, gigantische Quadrizepse mit der Beinpresse aufzubauen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Hierfür bieten sich durchaus auch Teilkontraktionen (s. Video) an. Ich hatte es an anderer Stelle bereits erwähnt: zwar sind Übungen mit der Full Range of Motion für eine vollständige Muskelentwicklung wünschenswert. Dennoch können Teilkontraktionen gezielt Muskeln oder Muskelanteile trainieren.
In diesem Fall eben mit maximalem Fokus auf dem vorderen Oberschenkel.
In diesem Artikel besprochene Produkte: Alle Angaben lt. Anbieter. Affiliate Links
Effektives Po-Training mit der Beinpresse Wer hingegen eine erstklassige Übung für den Po möchte, sollte die Beinpresse auf jeden Fall in der vollen Bewegungslänge nutzen. Die tiefe Beugung im Hüftgelenk bringt den besten Trainingseffekt für den Gluteus.
Um den Effekt zu verstärken, kann die Übung einbeinig ausgeführt werden. Ich hatte damit bei Klienten im Fitnessstudio sehr gute Erfolge, in erster Linie deswegen, weil auf diese Weise die Hüfte noch weiter gebeugt werden kann und der Gluteus so optimal trainiert wird.
Ganz nebenbei spart man sich auf diese Weise auch ca. 60% des Gewichts , was für die Beinpresse zuhause ja vielleicht nicht ganz unwichtig ist. Auch mit wenigen vorhandenen Gewichtsscheiben wird die Leg Press so zur vielleicht effektivsten Übung für diesen Bereich im Home Gym.
Glute-Tipp: Ein Widerstandsband um die Oberschenkel zu legen, kann die Aktivierung des Gluteus in der Beinpresse auch bei leichten Gewichten noch einmal deutlich erhöhen.
Wie viel Gewicht für die Beinpresse? Zuzüglich zum Gewicht des Schlittens sollten für die Beinpresse zuhause schon etwa 120 kg Gewichte vorhanden sein. Für Einsteiger im ersten Jahr ist das ausreichend und auch fortgeschrittene Sportler können damit (Full Range / einbeinig) noch effektiv trainieren.
Mit fortschreitender Leistungsfähigkeit sollten aber sukzessive Gewichtsscheiben nachgekauft werden. Nach 2 Jahren können manche Sportler schon locker 180 kg oder mehr sauber bewegen.
Beinpresse vs Kniebeuge: was ist besser? Die Kniebeuge ist eine wertvolle Übung im Fitnessstudio und zuhause. Sie trainiert ein ähnliches Muskelprofil wie die Beinpresse und aktiviert zusätzliche die Rückenmuskulatur. Warum sollte man sich also überhaupt eine Beinpresse für zuhause anschaffen und nicht einfach die Langhantel nutzen?
Gegenfrage: warum nutzen Bodybuilder, die monstermäßige Oberschenkel aufbauen wollen, nach wie vor die Beinpresse?
Die Antwort liegt in den angeblichen Vorteilen der Kniebeuge, welche schnell zum Nachteil werden können, wenn man das Training allein aus dem Gesichtspunkt des Muskelaufbaus heraus betrachtet.
Das Mittrainieren von Muskelgruppen ist dem Bodybuilding eher fremd. Man versucht maximale Muskelmasse aufzubauen, indem man einzelne Muskeln oder Muskelanteile möglichst gezielt belastet . Genau das ist bei der Kniebeuge aber nur schlecht möglich, wenn der Rückenstrecker aufgibt, lange bevor die Beine ihr Limit erreicht haben.
Zudem wird dem fortgeschrittenen Sportler hierfür eine Menge Gewicht auf den Rücken geladen. Manchen Athleten fällt es dabei schwer, sich überhaupt auf die Ausbelastung der Beine zu konzentrieren.
Das klappt mit der Beinpresse zuhause deutlich besser, zumal man sich auch bei sehr hohen Gewichten wesentlich weniger Sorgen um seine persönliche Sicherheit machen muss. Sobald die Beine aufgeben, kann der Schlitten arretiert werden.
Hand auf’s Herz: wie viele Leute trainieren die Kniebeuge zuhause wirklich bis zur absoluten Ausbelastung der Beine?
Damit ist nicht gesagt, dass für das Home Gym die Beinpresse das überlegene Instrument ist, denn natürlich hat es Vorteile, Übungen im Stehen unter Einbeziehung der Rumpfmuskulatur auszuführen. Dennoch, wer sich Beine und Po antrainieren will, ohne den Satz wegen Rückenschmerzen oder aus Sorge um die eigene Sicherheit vorzeitig abbrechen zu müssen, der findet mit der Beinpresse für den Heimbereich das bessere Sportgerät.
Beinpresse vs Beinstrecker Nun ließe sich argumentieren, dass mit dem Beinstrecker der Quadrizeps noch isolierter belastet werden kann. Dem ist auch so, allerdings muss aufgrund der exponierten Position des Kniegelenks mit wesentlich weniger Gewicht gearbeitet werden.
Zudem fällt die Streckung im Hüftgelenk und damit das Training für Gluteus und Ischiocrurale natürlich vollständig aus.
Insgesamt ist der Beinstrecker eine gute Ergänzung, wenn wirklich ein privates Fitnessstudio eingerichtet werden soll. Angesichts der Tatsache, dass es nur wenige Möglichkeiten gibt, in den eigenen vier Wänden effektiv Übungen mit Hüftstreckung auszuführen, halte ich eine Beinpresse für zuhause aber für wesentlich sinnvoller.
Vorläufiges Fazit: wer sollte sich eine Beinpresse für zuhause kaufen? Die Beinpresse zielt eindeutig auf den Bereich Muskelaufbau und Bodyforming für Beine und Po ab. Wer in seiner sportlichen Zielsetzung irgendetwas mit “Fitness”, “Stabilitäts-”, “Functional” formuliert hat, wird hier nicht glücklich werden.
Wer endlich dafür sorgen will, dass die untere Körperhälfte genauso kräftig und muskulös ist, wie der Oberkörper, der sollte interessiert sein. Ebenso findet man mit der Zielsetzung Po-Training die ideale Ergänzung fürs Home Gym.
Auch wenn eine Beinpresse sinnvoll ist: unbedingt günstig sind die Geräte nicht.
Man sollte in jedem Fall zuhause ausreichend Platz auf stabilem Untergrund vorweisen können, damit sich die Investition lohnt. Wenn schon einige Kilo an Gewichtsscheiben vorhanden sind, können diese natürlich auch für die Beinpresse verwendet werden (Bohrung beachten, s. u.) und somit wird die Anschaffung insgesamt günstiger.
Darauf solltest du beim Kauf einer Beinpresse achten Auch, wenn man die Beinpresse zuhause zumeist wieder zurücksenden kann: bevor man den Aufwand treibt, sollte man sich lieber vorher überlegen, womit man sein Home Gym erweitern möchte.
Grundvoraussetzung für die eigene Leg Press ist natürlich ein Stellplatz, der nicht für andere Zwecke gebraucht wird.
Wie groß ist eine Beinpresse für zuhause? Fast alle Geräte für den Heimbereich finden auf 2 x 1 Meter ausreichend Platz. Das ist gar nicht so viel, man sollte aber bedenken, dass für den Aufbau und das Beladen der Beinpresse schon noch ein wenig Platz an beiden Seiten vorhanden sein sollte.
Was wiegt eine Beinpresse für zuhause? Das Eigengewicht dieser Geräte liegt zumeist unter 150 kg . Es sei denn, man entscheidet sich für eine Beinpresse mit Steckgewichten, da sind noch einmal etwa 100 kg zuzurechnen.
Für die meisten Wohnverhältnisse sollte das kein Problem sein. Da, wo sich mit einer beladenen Langhantel trainieren lässt, ist auch genug Platz für eine Beinpresse.
Wie hoch kann eine Beinpresse im Home Gym belastet werden? Für ambitionierte Sportler ist die Frage der maximalen Zuladung durchaus relevant. Schließlich soll die Beinpresse auch bei progressivem Training viele Jahre gute Dienste leisten. Eine gute Beinpresse für den Heimbereich kann mit über 400 kg belastet werden, dass sollte auch für professionelles Training ausreichen.
Dabei ist allerdings auch auf die jeweilige Übersetzung des Seilzugsystems zu achten, beziehungsweise auf den Winkel, in welchem das Gerät bewegt wird.
Gerade horizontale Beinpressen halten hier oft nicht, was sie versprechen. In unserem Studio befindet sich nach wie vor eine professionelle Beinpresse dieser Art mit über 200 kg Gewicht, die von fortgeschrittenen Sportlern kaum verwendet wird, weil das Limit schnell erreicht ist.
Kann man die Gewichte auf der Beinpresse lassen?
Schwere Gewichte sollte man nach jeder Trainingseinheit von der Beinpresse entfernen. Ansonsten könnten die Rollen des Schlittens irgendwann in Mitleidenschaft gezogen werden. Geringe Gewichte bis 40 kg können am Gerät verbleiben.
Das liegt zwar auch daran, dass die Bewegungslänge in diesen Geräte meist ein ganzes Stück kürzer ist, aber das ist nun auch nicht gerade ein Verkaufsargument. Kurzum, alle horizontalen Beinpressen, die ich kenne, sind Fitnessgeräte. Durch die Steckgewichte lässt sich der Widerstand sehr bequem einstellen, wer Maximalkraft trainieren will, ist hier aber auf der falschen Baustelle.
Breite und Länge der Scheibenaufnahme Bei Beinpressen mit externen Gewichten, das sind praktisch alle Geräte im 45° und 90° Winkel, ist die Länge der Scheibenaufnahme in die Kalkulation mit einzubeziehen. Wenn man eher kleine Scheiben zuhause herumliegen hat, ist die maximale Zuladung natürlich schneller erreicht, weil man schlicht keine Platten mehr auf die Aufnahme bekommt.
Es sollte mittelfristig über die Anschaffung von 20 kg, beziehungsweise 25 kg Gewichtsscheiben nachgedacht werden, falls diese noch nicht vorhanden sind.
Hierbei ist dann, wie bereits erwähnt, auf die Bohrung der Gewichtsscheiben, 30 mm oder 50 mm, zu achten, wobei mindestens ein Anbieter hier auch Adapter im Programm hat. Dazu kommen wir gleich.
Sind ausreichend große Scheiben vorhanden, ist allein die vom Anbieter angegebene maximale Zuladung der Beinpresse das entscheidende Limit, welches auch nicht überschritten werden sollte.
90 Grad oder 45 Grad Beinpresse? Die 90° Beinpresse hat hier den Vorteil, dass das Gewicht praktisch 1:1 bei den Muskeln ankommt, da dieses ja vertikal bewegt werden muss. Bei der 45° Beinpresse werden etwa 70% des Gewichtes bewegt.
Da die 45° Beinpressen für den Heimbereich aber eben mit 400 kg oder mehr belastet werden können, sollte das kaum eine Rolle spielen.
Für mich ist die angegebene maximale Zuladung immer auch ein Beweis für das Vertrauen, welches Hersteller und Anbieter in das Produkt haben. Insofern ist die meist deutlich geringere Belastbarkeit der 90° Beinpressen ein wenig kritisch zu sehen, selbst wenn diese für die eigenen sportlichen Ambitionen ausreicht.
Entscheidender ist, dass der 90 Grad Winkel bei vielen Sportlern dazu führt, dass die Lendenwirbelsäule einrollt und die Bandscheiben im unteren Rücken hohen Belastungen ausgesetzt sind.
Ist das vielleicht der Grund dafür, dass die Konstruktion dieses Gerätes ein Training im tiefen Hüft- und Kniewinkel erst gar nicht zulässt?
Vertikale Beinpresse auf Amazon* ansehen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wenig überraschend: Meine Empfehlung wäre eine Beinpresse im 45 Grad Winkel.
Die beste Beinpresse für zuhause In dieser Variante gibt es für das Heimstudio zwei Beinpressen, welche unter die genannten Kriterien fallen. Beide lassen sich sogar für die Hackenschmidt-Kniebeuge nutzen, was ein echter Gewinn ist und das Übungsrepertoire für das Home Gym noch erweitert.
Was ist die Hackenschmidt-Kniebeuge?
Die Hackenschmidt-Kniebeuge wird stehend, nahezu in der Vertikalen ausgeführt. Dabei ruht der Widerstand durch zwei Pads auf den Schultern des Trainierenden, was für viele angenehmer ist, als die Langhantel-Kniebeuge.
Mit der Hackenschmidt- Kniebeuge wird ein ähnliches Muskelprofil trainiert, wie mit der Beinpresse. Die Betonung liegt allerdings deutlicher auf den vorderen Oberschenkeln.
Selbstverständlich lassen sich beide Geräte auch für Calf Raises nutzen. Wie aus dem Fitnessstudio gewohnt, lassen sich auch zuhause mit der Beinpresse die Waden trainieren, indem man nur mit dem Fußgelenk arbeitet und den Widerstand mit dem Vorderfuß wegdrückt.
Im direkten Vergleich schneidet die Beinpresse von Body Solid mit 450 kg maximaler Belastung laut Anbieter geringfügig besser ab. Ob die 50 kg mehr im Alltagsgebrauch dann wirklich noch einen Unterschied machen, ist allerdings fraglich.
Das Gerät von Body Solid ist ebenfalls geringfügig schwerer, was grundsätzlich ein Zeichen für Stabilität ist, allerdings ist der Unterschied auch hier nicht gravierend.
Interessanter ist die Tatsache, dass es für die GLPH 1100 Beinpresse von Body Solid einen Adapter für die Aufnahme von Gewichten mit 30 mm Bohrung gibt (muss zugekauft werden). Zumindest für diejenigen, die zuhause eine Menge solcher Gewichte herumliegen haben und für die Beinpresse nicht unbedingt neues Gewicht anschaffen möchten.
Wie eingangs erwähnt, sind die Aufstellmaße beider Geräte ähnlich. Die Fußplatte von Maxxus ist aber mit 575 mm ein wenig breiter als die von Body Solid mit 51 cm, dafür aber auch 4 cm kürzer, die Länge beträgt 38 cm.
HINWEIS: Alle Daten in diesem Text entsprechen den Angaben der jeweiligen Anbieter.
Die breitere Stellplatte könnte interessant sein für alle, die ohnehin schon einen eher breiten Stand haben. Tatsächlich glaube ich, dass das für einige Sportler einen echten Unterschied machen könnte.
Qualitativ machen beide Geräte einen stabilen Eindruck und die jeweiligen Hersteller sind am Markt für Heimgeräte gut etabliert. Die Beinpresse von Body Solid hat sich bis hierhin öfter verkauft und somit auch mehr positive Bewertungen vorzuweisen.
Erfahren Käufer wissen aber, dass das nicht unbedingt etwas heißen muss.
Kaufempfehlung für die Beinpresse zuhause Für mich kommen nur die beiden 45° Beinpressen für den Heimbereich in Frage. Das liegt in erster Linie daran, dass sowohl horizontale als auch vertikale Beinpressen aufgrund der geringeren Range of Motion schnell an der jeweiligen Belastungsgrenze sind.
Wer eine Alternative für den Fitnessbereich sucht, könnte sich aber durchaus für die eleganten Steckgewichte der horizontalen Beinpresse oder den geringeren Platzbedarf der vertikalen Beinpresse interessieren.
Es bleiben für mich die beiden namhaften Anbieter der 45° Beinpressen.
Beide Geräte sind annähernd baugleich, kommen mit verstellbarer Rückenlehne und können innerhalb von 30 Tagen retourniert werden. Beide Anbieter sind seit einigen Jahrzehnten am deutschen Fitnessmarkt etabliert und haben einen inländischen Kundenservice , was im Fall eines Garantieanspruchs sicherlich nicht ganz unwichtig ist.
Bei Maxxus handelt es sich um ein deutsches Unternehmen, Body Solid Europe ist Ableger eines US-amerikanischen Unternehmens.
Bei den geringen Unterschieden zwischen den beiden Modellen, kommt es auf individuelle Vorlieben an. Andernfalls würde ich den Preis entscheiden lassen.
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