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Butterfly Reverse: dieser Griff ist am effektivsten! Zum Inhalt springen Die Übung Butterfly Reverse wird von allen gerätegestützten Übungen im Fitnessstudio am häufigsten falsch ausgeführt. Mit einigem Abstand. Grund dafür ist die Konstruktion der Geräte, gepaart mit einem falschen Verständnis der Übung.
Wir schauen uns an, wie man das Gerät sinnvoll einsetzt und wie man den Butterfly Reverse zuhause für Muskelaufbau umsetzen kann.
Aber erst müssen wir wissen, welcher Muskel überhaupt trainiert werden soll.
Diese Muskeln werden mit dem Butterfly Reverse trainiert Der Reverse Butterfly sorgt bei korrektem Einsatz für eine horizontale Abduktion der Arme.
So sieht jemand aus, der die hintere Schulter beim Training nicht vergisst. Folgende Muskeln sind an der Bewegung beteiligt:
Hinterer Schultermuskel Mittlerer Schultermuskel Mittlerer Trapezius Unterer Trapezius Infraspinatus Supraspinatus Teres Minor Rhomboideus Major Für die konkrete Zielsetzung des Butterfly Reverse ist diese Liste allerdings einzugrenzen. Für die meisten Athleten stellt sich die Frage, ob die Butterfly-Übung eher den oberen Rücken oder die hintere Schulte r trainiert.
Auch, wenn beide Bereiche involviert sind, ist die Antwort relativ klar: für ein gezieltes Training des oberen Rückens (Trapezmuskel, Nackenmuskulatur) gibt es effektivere Möglichkeiten, zumal diese Muskeln sehr hohe Lasten bewegen können.
Es bleibt für den Butterfly Reverse die hintere Schultermuskulatur als Hauptfokus und für diesen Muskel sollte die Übung auch optimiert werden.
Reverse Flys am Gerät Ein Grund für die häufigen Fehler am Butterfly Reverse Gerät sind die vielen Optionen, mit denen der Sportler sich konfrontiert sieht. Es lässt sich die Sitzhöhe verstellen, die Holme des Geräts sind zumeist variabel, zudem gibt es mindestens zwei Griffmöglichkeiten.
Die richtige Sitzhöhe am Butterfly Gerät Die meisten Geräte lassen sich sowohl für den Butterfly als auch für den Butterfly Inverse, also den Reverse Butterfly nutzen.
Während man den Sitz für die Brustübung relativ hoch einstellt, um mit der Griffhöhe etwa auf mitte Brusthöhe zu kommen, verhält es sich für die umgedrehte Übung ein wenig anders. Ganz einfach, weil auch der zu trainierende Muskel höher liegt.
Für die horizontale Abduktion im Schultergelenk muss das Gerät so eingestellt werden, dass die Holme auf Schulterhöhe zu greifen sind.
Der überraschend häufige Fehler, das Gerät so einzustellen, dass die Füße bequem auf dem Boden stehen, ist natürlich zu vermeiden. Wir trainieren für die Schulter, ob sich die Füße in der Luft befinden oder nicht ist relativ egal.
Der richtige Griff beim Butterfly Reverse Die für viele Sportler immer noch kontroverseste Frage ist, wo die Holme beim Inverse Butterfly zu greifen sind. Zumeist gibt es mindestens eine horizontale und eine vertikale Griffmöglichkeit .
Dabei ist die Frage relativ einfach zu beantworten, wenn man den Zielmuskel identifiziert hat, so wie wir es getan haben.
Results showed that mean electromyography activity for the posterior deltoid was significantly greater in NEU compared with PRO (p = 0.046; 95% CI = 0.1-7.4% maximal voluntary isometric contraction).
Schoenfeld B, Sonmez RG, Kolber MJ, Contreras B, Harris R, Ozen S. Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. J Strength Cond Res. 2013 Oct;27(10):2644-9. doi: 10.1519/JSC.0b013e318281e1e9. PMID: 23302754.
NEU = neutraler Griff (vertikale Handstellung) / PRO = pronierter Griff (horizontale Handstellung)
Ein ähnliches Ergebnis gab es für den Infraspinatus.
Wenn eine Handstellung einen, im wissenschaftlichen Sinn, signifikant höheren Effekt auf den Muskel generiert, dann sollten wir diese auch verwenden. Entsprechend ist der Hammergriff , Daumen zeigt nach oben, zu empfehlen.
Das Ergebnis der Studie ist übrigens wenig überraschend wenn man weiß, dass der hintere Schultermuskel an der Außenrotation der Arme mitwirkt. Denkbar wäre sogar ein noch höherer Effekt durch eine supinierte Handstellung (Handfläche zeigt nach oben), davon würde ich allerdings abraten, da die Arme deutlich schwieriger in die Retroversion zu bringen sind.
Das ist unser nächster Punkt.
Ausführung am Reverse Butterfly Bei der Ausführung der Reverse Butterfly Übung sollte man sich vorher noch einmal ins Gedächtnis rufen, was eine fliegende Bewegung eigentlich ausmacht:
Das Ellenbogengelenk bleibt leicht gebeugt, nur das Schultergelenk bewegt sich!
Das ist nicht das, was man in den meisten Fitnessstudios beobachten kann. Zugunsten eines viel zu hohen Widerstands werden nicht nur die Ellenbogen fallen gelassen, wodurch die horizontale Abduktion aufgehoben wird, sondern der Ellenbogenwinkel wird auch immer kleiner.
Im Effekt werden große Muskeln, Trapezius, Latissimus, auf das Spielfeld geholt, die mit dem Reverse Butterfly gar nicht optimal trainiert werden können. Dadurch wird Last von dem eigentlichen Zielmuskel genommen, der hinteren Schultermuskulatur.
Man bekommt eine Übung, die ein bisschen für alles und so richtig für gar nichts ist.
Hält man die Arme korrekt, auf Schulterhöhe, mit leichter Beugung im Ellenbogengelenk, dann ist die Bewegung nach hinten so weit wie möglich durchzuziehen. In der Endposition sollten sich die Ellenbogen dann deutlich hinter der Körperachse befinden.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Butterfly Reverse am Kabelzug Selbstverständlich gelten die zuvor genannten Regeln auch für den Butterfly Reverse am Kabelzug. Der Unterschied ist, dass der Kabelzug noch mehr Möglichkeiten bietet, Fehler zu machen, da er dem Trainierenden relativ freie Hand lässt zu entscheiden, wohin der Zug gehen soll.
Da die Reverse Flys am Kabelzug zumeist stehend ausgeführt werden, ist, zusätzlich zu den oben genannten Regeln, eine fixe Körperhaltung für das Gelingen der Übung besonders wichtig. Am Kabelzug im Fitnessstudio lassen sich die seltsamsten Tänze bei der Übung beobachten.
Es sollte eine weite Fußstellung mit leicht gebeugten Kniegelenken gewählt werden. Der Oberkörper bleibt aufrecht, die Brust wird leicht herausgestreckt. Es gibt aber keinen Grund, wie eine Bogenlampe dazustehen, wie es oft zu beobachten ist.
Die Kabel und Griffe sind so einzustellen, dass der Zug bei horizontaler Abduktion (s. oben) direkt von vorne kommt.
Natürlich lässt sich der Butterfly Reverse am Kabelzug auch einarmig performen. Dies stellt allerdings noch höhere Anforderungen an die Rumpfstabilität.
Butterfly Reverse zuhause ohne Gerät Auch zuhause ist die Butterfly Reverse Übung möglich. Dabei lässt sich das Gerät durch Kurzhanteln oder andere Hilfsmittel adäquat ersetzen.
Butterfly Reverse mit Kurzhanteln Für die Reverse Flys mit Kurzhanteln müssen wir uns natürlich erst einmal in die richtige Position bringen, denn Hanteln funktionieren naturgemäß am besten gegen die Schwerkraft.
Die Ausführung der Flys sollte also liegend, mit dem Gesicht nach unten, stattfinden. Idealerweise auf einer Hantelbank .
Dabei ist es relativ unerheblich, ob die Arme vollständig nach vorne geführt werden können oder ob der Boden dafür einfach zu nahe ist. Der effektivste Teil der Bewegung findet ohnehin auf Höhe von und hinter der Körperachse statt.
Nicht vergessen sollte man hingegen die oben genannten Spielregeln: die Ellenbogen bleiben auf Schulterhöhe, der richtige Griff für den Butterfly Reverse ist mit Hand in Neutralstellung.
Die Übung sollte auch zuhause mit leichten Kurzhanteln begonnen werden, die auch tatsächlich so weit gehoben werden können, dass sich die Ellenbogen in Endstellung hinter dem Körper befinden.
Für die finalen Wiederholungen bis zur Ausbelastung des Muskels wird es wahrscheinlich dennoch notwendig werden, mit ein bisschen Schwung im unteren Bereich zu arbeiten. Ganz einfach deswegen, weil der Lastarm nach oben natürlich länger und das Gewicht dadurch schwerer wird.
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