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Brustmuskeltraining: Frauen sollten anders trainieren – Sports Gear Patrol Zum Inhalt springen Normalerweise habe ich das Bedürfnis zu schreien, wenn im Fitnessstudio oder im Internet nach speziellen Übungen für Frauen gefragt wird. Allerdings: einen entscheidenden Unterschied gibt es und zwar bei Brustübungen für Frauen.
Die schauen wir uns mal an. Natürlich nicht ohne vorher klarzustellen, warum Brustmuskeltraining für die Damen ein ganz besonderer Fall ist und hier andere Spielregeln gelten.
Brustübungen Frauen und Männer: gibt es Unterschiede? Die Frage muss geklärt werden, weil sie scheinbar oft gestellt wird. Anatomisch gibt es keinen Unterschied, in der Brust von Frauen und Männern ist grundsätzlich das gleich Modell des m. pectoralis major verbaut.
Die drei Anteile des m. pectoralis major
Pars clavicularis (oberer Anteil) Pars sternocostalis (mittlerer Anteil) Pars abdominalis (unterer Anteil) colorized by Michael Gasperl / Public domain
Da hören die Gemeinsamkeiten aber auch schon auf.
Männer, die den Brustmuskel zu Hause trainieren, sind in erster Linie an einem möglichst vollen Muskel interessiert. Gerne würde man das wohlverdiente Feierabendbier auf dem Pectoralis abstellen können. Damit das funktioniert, werden alle Regionen des Brustmuskels trainiert, im Fokus steht aber oft der kleinere obere Anteil, durch Übungen wie Schrägbankdrücken .
Wenn Brustübungen von Frauen ausgeführt werden, dann zumeist mit dem Ziel, das Dekollete voller und straffer aussehen zu lassen.
Schauen wir uns das Bild dieser Dame an, dann wissen wir, dass Frauen Brustübungen mit anderem Schwerpunkt ausführen sollten, als Männer.
Der Bereich, den Frauen im Allgemeinen gerne hervorheben möchten, sitzt praktisch auf dem pars abdominalis, also dem unteren Anteil . Den oberen / mittleren Anteil zu sehr zu trainieren könnte sich für das gewünschte Bild sogar als kontraproduktiv herausstellen .
Nebenbei bemerkt: bei Frauen, die sich für eine kosmetische Brustvergrößerung entscheiden, wird das Implantat genau über, beziehungsweise unter dem pars abdominalis eingesetzt. Tatsächlich entscheiden sich Ärzte wohl häufig dafür, unter den Muskel zu gehen, damit natürliche Form und Gefühl erhalten bleiben und das Implantat bei notwendigen medizinischen Untersuchungen nicht im Weg ist.
Durch das Implantat wird also buchstäblich ein Dickenwachstum des unteren Brustmuskels simuliert! Das Geld kann man, wie ich finde, besser investieren. Zum Beispiel in gezieltes Training mit vergleichbarem Effekt.
3 Top Übungen für den unteren Brustmuskel Ich glaube, dass Frauen, die entweder ihre Zielsetzung im Fitnessstudio nicht klar formuliert haben oder an einen nicht so fähigen Trainer geraten sind, viel Zeit und Mühe verschwenden. Es gibt sogar Personal Trainer, die, aus Mangel an Wissen und/oder Möglichkeiten ihren Kundinnen zu genau den falschen Übungen raten.
Um Übungen zu finden, die gezielt den unteren Anteil des Brustmuskels trainieren, müssen wir zunächst die Funktion(en) des Muskelanteils kennen. Das sind gleich mehrere, denn der Muskel bewegt über das Schultergelenk den Arm und zwar in verschiedene Richtungen.
Funktionen des unteren Brustmuskels
Innenrotation (zusammen mit pars clavicularis, pars. sternocostalis) Horizontale Flexion (zusammen mit pars clavicularis, pars. sternocostalis) Extension Schultergelenk Adduktion Schultergelenk Um den unteren Anteil des Brustmuskels (mit möglichst wenig Aktivität der anderen Anteile) zu erwischen, sind Übungen ideal, die den Arm nach unten und innen führen.
Fliegende Übungen Ein Beispiel für letzteres wäre zum Beispiel die Adduktion der Arme gegen einen Zugwiderstand, wie es fliegenden Übungen passiert.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Die Dame in dem Video führt die Übung schon ganz gut aus, allerdings könnte man ruhig noch weiter vor den Körper ziehen, grundsätzlich so weit wie es geht. Außerdem sollte die Übung idealerweise noch weiter oben, circa auf Kopfhöhe, eingeleitet werden.
Der untere Anteil des Brustmuskels ist vor allem aus der Streckung heraus aktiv. Übungen, die über die volle Range of Motion gehen, bei denen der Arm von weit weg ganz an und vor den Körper gezogen wird, funktionieren für diesen Anteil am besten.
Überzüge Eine andere, sehr effektive Übung für diesen Bereich sind die zu unrecht ein wenig in Vergessenheit geratenen Überzüge .
Auch hier wird die Funktion Extension im Schultergelenk (Arm wandert nach unten) erfüllt. Außerdem ist es sehr einfach, aus der vollen Streckung heraus zu arbeiten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wer die Brustübung zu Hause ausführen möchte, sollte darauf achten, eine stabile Auflage zu haben. Der komplette Rücken muss allerdings nicht aufliegen, es reicht, wenn der Bereich um die Schulterblätter stabilisiert wird.
Natürlich kann man auch die Liegestütz als Brustübung für Frauen einsetzen. Sinnvoll wäre hier eine Variante, bei der die Hände eher tief, etwa auf Höhe des Brustbeins, aufgesetzt werden.
Negatives Bankdrücken Beim negativen Bankdrücken wird der untere Anteil der Brustmuskulatur mehr gefordert als beim Flachbankdrücken.
Allzu steil sollte der Winkel allerdings nicht sein: maximal 30° Neigung zum Kopfende der Bank sind völlig ausreichend, um den gewünschten Effekt zu erzielen. Da der Arbeitsweg der Arme kürzer ist, ist darauf zu achten, dass die Bewegung nach unten so lang wie möglich gemacht wird.
Also: Hantelstange ganz runter (aber nicht auf der Brust ablegen)!
Die Hantelbank sollte so aufgestellt werden, dass die Langhantel unter der Brust, nahe des Brustbeins, auf den Körper kommt. Alternativ kann die Übung natürlich auch zuhause mit Kurzhanteln ausgeführt werden.
Brusttraining für die Frau ohne Geräte Ich empfehle zumindest die Anschaffung der oben erwähnten Fitnessbänder, weil man damit eben fast das gesamte Fitnessstudio ersetzen kann. Teuer sind die nicht, aber wer die Anschaffung scheut, der kann auf klassische Alternativen für zuhause setzen.
Liegestütze Weiterhin ist zu beachten, dass der untere Anteil der Bewegung für den Brustmuskel viel wichtiger ist als der obere. Man sollte also wirklich ganz runter gehen, bis die Brust fast auf dem Boden aufliegt. Hierfür könnte man Liegestützgriffe oder Kurzhanteln zur Hilfe nehmen, um die Bewegung nach unten zu verlängern und noch weiter in die Streckung des Muskels zu kommen.
Selbst, wenn man sich nicht mehr ganz in die Streckung der Arme pushen kann, sollten noch ein paar Wiederholungen in der unteren Hälfte der Bewegung ausgeführt werden.
Fortgeschrittene können auch mal die Sliding Push ups ausprobieren. Hier haben wir nämlich den Vorteil, die Funktion der Adduktion der Arme in die Liegestütz integrieren zu können.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Man benötigt dafür keine fancy Ausrüstung. Wenn der Boden glatt genug ist, reichen auch ein paar Socken als “slider”.
Dips Dips sind die Top-Übung für den unteren Anteil des Pectoralis und damit auch für das Brusttraining der Frauen. Idealerweise hat man hierfür ein paar gute Dip Barren zur Verfügung, zu Anfang reichen aber auch zwei Stühle, Tische oder ähnliches worauf man sich seitlich aufstützen kann.
Das Wort „stabil“ ist ernstzunehmen: rutscht der Stuhl weg oder kracht zusammen, dann fällt das Brusttraining wahrscheinlich eine Weile aus.
Eine Dip Station für zuhause lässt sich hervorragend mit den Fitnessbändern kombinieren. Die Dips sollten in diesem Fall sehr tief ausgeführt werden, so dass die Oberarme sich mindestens in der horizontalen Position befinden. Dafür muss man aber nicht zwingend wieder ganz nach oben, da der obere Teil der Bewegung vermehrt vom Trizeps übernommen wird und der ist hier nicht unser Zielmuskel.
Es sei denn, man will gleichzeitig was gegen labbrige Oberarme tun. Dann wären die Dips in voller Bewegungslänge die ideale Ergänzung für das Trainingsprogramm der Frau.
Wie sollten Frauen Brustübungen trainieren? Oben habe ich vollmundig erklärt, dass Frauen mit Brustmuskeltraining, so es denn gezielt eingesetzt wird, einen ähnlichen Effekt erzielen könnten, wie mit plastischer Chirurgie. Die Aussage steht, allerdings gibt es wie immer einen Haken.
Vorsichtig formuliert: ein gewisser Anteil der Frauen in Fitnessstudios hat die Tendenz, muskulär anstrengendes Training zu umgehen und durch extensives “schweißtreibendes” Training, etwa in Kursen, zu ersetzen.
In Bezug auf die Formung der Brust wird diese Herangehensweise zu Enttäuschungen führen.
Der m. pectoralis major besteht aus einem hohen Anteil Typ II (X) Muskelfasern. Tendenziell sind also kürzere , dafür aber intensivere Trainingseinheiten zielführend für ein Dickenwachstum des Muskels.
Nicht selten scheuen gerade Frauen vor einem Dickenwachstum der Muskeln zurück, in Befürchtung, Schultern und Arme würden irgendwie männlich aussehen. In diesem Fall ist ein Dickenwachstum des Brustmuskels aber aus offensichtlichen Gründen ausdrücklich gewünscht.
Wiederum ist es blödsinnig zu behaupten, Frauen könnten diese Art Muskelwachstum gar nicht oder nicht so schnell erreichen, weil ihnen die entsprechenden Hormone fehlen. Ich habe das an dieser Stelle schon mal ausführlicher besprochen:
Krafttraining für Frauen: eine Geschichte voller Missverständnisse
Wie sollte also trainiert werden?
Wenige Sätze (3 – 6) Sätze mit hohen Widerständen (Wiederholungsbereich 6 – 12) Sätze bis nahe an die Ausbelastung (Belastungsempfinden mind. 8/10) Pause zwischen den Sätzen >2 min. Progressiv (steigende Widerstände, längere Bewegung, etc.) Steigende Belastungen können zum Beispiel durch stärkere Powerbands bei fliegenden Übungen oder schwereren Liegestütz (auf den Füßen, statt kniend, sliding push ups, decline push ups) hergestellt werden. Wo ein Wille ist, ist auch in den eigenen vier Wänden ein Weg.
Dafür müssen diese Übungen nicht allzu oft praktiziert werden. Zwei intensive Trainingseinheiten für die Brust würden für mich schon das Maximum darstellen. Mit steigender Last sollten die Übungen tendenziell eher seltener stattfinden, das der Muskel länger braucht, um sich zu erholen.
Hierfür ist der weitere Trainingserfolg genau zu beobachten. Macht man über mehrere Wochen hinweg keine Fortschritte mehr, könnten weniger Trainingseinheiten schneller ans Ziel führen.
Fazit Brustformung für Frauen durch Fitnessübungen ist absolut möglich, wenn man zielgerichtet trainiert. Bevor man irgendwann aus Verzweiflung zum Chirurgen läuft, sollte man ein anstrengendes aber lohnendes Brustmuskeltraining in Betracht ziehen.
Das ist günstiger und hält obendrein noch fit.
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