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Boxtraining: welche Muskeln werden trainiert? Zum Inhalt springen Boxtraining gehört zu den effektivsten Workouts überhaupt. Nach den ersten Einheiten schmerzt mehr oder minder der ganze Körper, das kann jeder Einsteiger bestätigen. Aber was wird beim Boxen genau trainiert und was bedeutet effektives Workout – effektiv wofür?
Boxen und Muskeltraining Das Boxtraining lässt sich in folgende Teile untergliedern:
Aufwärmen Konditionelles Training Technisches Training Koordination Krafttraining Schattenboxen Sparring Diese Bereiche stellen teils sehr unterschiedliche Anforderungen an den Sportler und werden in verschiedenen Schwerpunkten ausgeübt. Wer tatsächlich in den Ring will, für den sind Technik, Koordination und Sparring unabdingbar. Für die Schwerpunkte Fitness, Bodyforming , etc. stehen vielleicht eher Kraft und Kondition im Vordergrund.
Bestenfalls finden sich aber alle genannten Elemente im Trainingsplan wieder.
Welche Muskeln werden beim Boxen trainiert? Auf muskulärer Ebene stellt das Boxtraining besonders hohe Anforderungen an den Schultergürtel, den Rumpf und die unteren Extremitäten. Dabei werden die Muskeln in der Regel länger als 60 Sekunden belastet, womit die Dauer eines üblichen Satzes Muskelaufbautraining überschritten wird.
Diese Muskeln trainiert das Boxen: Ebenfalls involviert sind der Po, Armstrecker und Armbeuger sowie in Teilen die Rückenmuskulatur.
Darum werden die genannten Muskeln beim Boxen besonders beansprucht Von interessierten Laien wird der Kampfsport meist mit den Muskeln in Verbindung gebracht, die für das Schlagen notwendig sind. Hier denkt man in erster Linie an den Armstrecker und vielleicht noch den Brustmuskel .
Das sind aber in der Regel nicht die Muskeln, die in einer harten Trainingseinheit zuerst aufgeben.
Muskeln im Boxkampf Unterschätzt wird die Bewegungs- und Haltearbeit, die in simulierten Kamfpsituationen zu leisten ist. Mit Haltearbeit ist hier in erster Linie das Aufrechterhalten der Deckung gemeint. Die Bewegung bezieht sich auf schnelles Vorrücken und Zurückweichen sowie auf Side Steps. In einem Wort: Beinarbeit.
Die Deckung zu halten ist dem Einsteiger im Boxtraining irgendwann nicht mehr möglich, schlicht weil der Schultermuskel, vor allem im vorderen und seitlichen Bereich, dichtmacht. Als nächstes folgt oft die Nackenmuskulatur. Wer glaubt, sich hier durch Kraftsport einen Vorteil erarbeitet zu haben, wird schnell eines besseren belehrt.
Boxtraining ist vor allem anstrengend Im Gegenteil, die ungewohnte Belastungsdauer von mehreren Minuten führt häufig zu einer schnellen Übersäuerung der Muskeln, auch bei trainierten Kraftsportlern und Bodybuildern.
Ebenso ergeht es den meisten Waden, bis hin zum berüchtigten Wadenkrampf. Schnell auf den Füßen zu sein bedeutet, für lange Zeit das Körpergewicht auf den Vorderfuß zu verlagern, wesentlich länger, als man es aus Alltagssituationen oder vom Muskelaufbautraining gewohnt ist.
Muskeln im Boxtraining Boxtraining ist so vielfältig, dass es durchaus den Anspruch erheben darf, ein Ganzkörpertraining zu sein. Wenn sich überhaupt eine Einschränkung machen lässt, dann diese, dass das Training im Boxen tendenziell mehr auf die Vorderseite des Körpers ausgerichtet ist.
Das spiegelt sich in häufig praktizierten Unterstützungsübungen wider:
Crunches Planks Wall-sit Liegestütz Schlagtraining Entsprechend wird in einer reinen Trainingseinheit für Kraftausdauer (ohne Sparring) häufiger die Bauch- oder Oberschenkelmuskulatur zuerst dichtmachen. Vor allem für die Hüftstrecker, Oberschenkel und Po kennen gute Boxtrainer ein ganzes Repertoire an Gemeinheiten, welches einen üblichen Bauch/Beine/Po – Kurs geradezu lächerlich aussehen lässt.
Kann man mit Boxtraining Muskeln aufbauen? Zwei der vorgenannten Punkte zum Boxtraining scheinen in Bezug auf Muskelaufbau besonders relevant: zum einen die tendenziell längere Belastungsdauer, zum anderen die Ausbelastung spezifischer Muskelgruppen.
Die längere Belastungsdauer widerspricht dem Ziel Muskelaufbau aber nicht. Längst wissen wir, dass auch mit moderaten Widerständen Muskeln gezielt aufgebaut werden können, wenn ein gewisses Maß an Ausbelastung erreicht wird.
Schlagkraft und Schlagtechnik kann man am Boxsack trainieren Dieses ist in Bezug auf die vorgenannten Muskeln definitiv erreicht. Insofern ist zunächst festzustellen, dass man mit dem Boxtraining Muskeln aufbauen kann.
Zumindest bis zu einem gewissen Punkt.
Denn aufgrund der Dynamik des Boxtrainings bleibt unklar, wie hoch der jeweilige Trainingseffekt auf Muskulatur ist, die eben nicht ausbelastet, sondern lediglich in einem bestimmten Maß aktiviert wird.
Beim Boxen werden nun mal Runden und Sekunden und nicht Wiederholungen gezählt.
Zudem wird der Punkt der progressiven Belastung ncht unbedingt erfüllt, denn Steigerungen der Intensität betreffen in erster Linie die Schnellkraft und die kardiologische Kapazität.
Dieser Punkt ist aber unabdingbar für langfristiges Muskelaufbautraining.
Es bleibt also festzuhalten, dass mit regelmäßigem Boxtraining auf jeden Fall Muskulatur aufgebaut wird, dies aber langfristig das gezielte Hypertrophietraining nicht ersetzen kann. Wer nach den ersten 6 Monaten weitere sichtbare Effekte haben möchte, kommt nicht um hin, Muskelaufbau isoliert zu trainieren.
Boxtraining für Bodyforming und Kraftausdauer Aus den genannten Gründen sind Profiboxer zwar athletisch, aber in der Regel keine Muskelmonster – Ausnahmen bestätigen die Regel. Bei diesen Ausnahmen ist davon auszugehen, dass die Muskulatur nicht durch reines Boxtraining im engeren Sinn antrainiert wurde. Inwieweit die Vermarktung des Boxers ursächlich für solche Trainingseinheiten sein könnte, mag jeder selbst beurteilen.
Für den heimischen Gebrauch, abseits des Boxrings, scheint mir das Boxtraining in erster Linie und zwar hervorragend für die Zielsetzungen Körperfettreduktion, athletischer Körperbau und Bodyforming geeignet.
Wie trainiert man für mehr Schlagkraft beim Boxen? Auch ein Zusammenhang zwischen Schlagkraft und Muskelmasse lässt sich nur schwer konstruieren. Manch ein Mittelgewicht im Boxsport sowie in anderen Kampfsportarten, zum Beispiel MMA, hat einen vernichtenden Schlag, bei dem sich der verdutzte Laie fragt: wo holt er diese Kraft her?
Nun, sicherlich nicht nur aus der reinen Muskelmasse.
Beim genaueren Hinsehen ist es oft ein bestimmter Schlag, der einen Boxer auszeichnet. Eine gezielte linke Gerade (Wladimir Klitschko) oder ein mächtiger rechter Aufwärtshaken (Mike Tyson) kann alleine den Kampf entscheiden.
Zwar sind die genannten Beispiele insofern schlecht gewählt, weil beide Boxer erstens Schwergewichtler und zweitens sehr massiv waren, dennoch kann davon ausgegangen werden, dass die beiden wesentlich härter schlagen konnten als zum Beispiel Bodybuilder mit vergleichbarer Masse.
Wer die Schlagkraft beim Boxen trainieren will, muss die gesamte Muskelkette im Verbund bearbeiten, dazu gehören vor allem:
Adduktoren und Hüftbeuger Rumpfmuskulatur vordere Schulter Brustmuskulatur Armstrecker Dass es sich dabei nicht um reines Hypertrophietraining handeln kann, sollte klar sein. Immerhin geht es darum, möglichst viel Kraft explosiv in einem Moment zu entfalten.
Hierfür muss die Technik immer wieder geübt werden.
Ohne Boxpartner bietet sich ein Boxsack , aber auch ein geeignetes Schlagpolster an. Das Training sollte dynamisch stattfinden, also aus der Bewegung heraus, denn der richtige Abstand zum Ziel ist mehr als die halbe Miete beim Training der Schlagkraft.
Zu empfehlen ist in jedem Fall ein gutes Paar Boxhandschuhe sowie passende Bandagen. Selbst Sportler, die nicht in den Ring wollen, kommen für regelmäßiges Training um diese Anschaffung nicht herum.
Da es beim Training der Schlagkraft auch und vor allem um die Endgeschwindigkeit geht, können Widerstandsbänder eine große Hilfe sein. Die Gummibänder entfalten den höchsten Widerstand nämlich dort, wo auch die meiste Kraft wirken sollte, nämlich kurz vor der Streckung der Gelenke.
Boxen und Muskelaufbau im Trainingsplan Natürlich ergänzen sich Boxen und Muskelaufbau hervorragend, wenn man es richtig anstellt. Wie immer besteht die Kunst darin zu wissen, wann was trainiert werden soll.
Erste Regel für Boxer: Schlagtraining und Auge-Hand-Koordination können nicht nach einer Trainingseinheit im Fitnessstudio stattfinden. Wenn einzelne Muskeln geschwächt sind, ist das natürliche Zusammenspiel der Muskelkette nicht mehr gewährleistet.
Die Feinarbeit sollte also zeitlich vom reinen Hypertrophietraining getrennt oder zumindest vorgelagert werden. Dies betrifft das Training am Schlagpolster, am Speedball und meines Erachtens auch weitgehend das Sparring.
Kraftausdauerleistungen können hingegen auch an das Muskelaufbautraining angehängt werden. Hierzu zählen Übungen mit Widerstandsbändern, teilweise das Training am Boxsack und Schattenboxen, sowie spezifische Ausdauer- und Halteübungen aus dem Fitnessboxen.
Jedem Anfänger sollte klar sein, dass die Kombination zweier Trainingselemente, ordentlich ausgeführt, eine hohe Anforderung an den Körper stellt. Auch die Konzentration muss zur Vermeidung von Verletzungen bis zum Ende aufrecht gehalten werden.
Entsprechend sind Boxen und Muskelaufbau an einem Trainingstag sparsam einzusetzen. Hier gilt, im Zweifelsfall lieber auf eine (Teil-)Trainingseinheit zu verzichten und beim nächstes Mal mit frischer Kraft anzugreifen.
Für wen ist das Boxtraining geeignet? Lohnend scheint mir die Kombination aber in jedem Fall, gerade auch für Kraftsportler. In den letzten Jahren ist das Bild des ausufernden Muskelmonsters in den Hintergrund gerückt, zugunsten eines Athleten, der zwar muskelbepackt ist, sich aber durchaus zu bewegen weiß.
Diese Entwicklung ist absolut zu begrüßen. Gerade erfahrene Athleten sollten sich fragen, ob die Zeit, mit der sie noch minimale Erfolge im Muskelaufbau erreichen können, nicht besser in konditionelles Boxtraining investiert wäre.
Schlussendlich möchte ich das Boxtraining auch all denjenigen ans Herz legen, die gar nicht vorhaben, jemals im Ring zu stehen. Wie gesagt, es gibt meiner Meinung nach kein intensiveres Training, welches so umfassend alle muskulären Bereiche und auch die verschiedenen Belastungsparameter abdeckt. Für einen gesunden, athletischen Körper ist Boxtraining genau das Richtige.
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