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Dip Barren Übungen: Zuhause den ganzen Körper trainieren Zum Inhalt springen Keine Werbung, dafür Partnerlinks!
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Mit Dip Barren Übungen lässt sich fast der ganze Körper fit halten und sie sind auch zu Hause mit relativ wenig Aufwand durchzuführen. Alles was es braucht, ist wenig Equipment und ein bisschen Vorwissen darüber, welche Muskeln durch die jeweiligen Übungen trainiert werden.
Schließlich will man keine Zeit mit Workouts für den immer gleichen Muskel verschwenden.
Die gute Nachricht: man muss für die effektivsten Dip Barren Übungen nicht wirklich sportbegabt sein. Sehr wohl sollte man aber wissen, wie die Übungen gezielt und effektiv durchzuführen sind.
In diesem Sinne gibt es nicht wirklich ein Dip Bar Workout für Anfänger. Alle Grundübungen sind auch für Einsteiger geeignet und unterscheiden sich vom Training für Fortgeschrittene lediglich in der Intensität.
Ich stelle hier mal die meiner Meinung nach wichtigsten Übungen an Dip Stationen vor. Mit denen kann man entweder gezielt einzelne Muskelgruppen trainieren oder sich eben ein komplettes Trainingsprogramm an den Geräten zusammenstellen.
Dips Zielmuskeln:
Brustmuskel Trizeps vordere Schulter Unter den Dip Bar Übungen für zu Hause dürfen die Dips natürlich nicht fehlen. Sie sind der häufigste Grund für die Anschaffung einer Dip Station.
Für die meisten Trainierenden sind Dips in erster Linie eine Übung für den Armstrecker. Dieser ist auch stark gefordert, allerdings sind Dips für den Brustmuskel mindestens ebenso effektiv.
Vor allem für den unteren Anteil des Brustmuskels ist es die perfekte Übung!
Fortgeschrittene können die Dips auch mit Zusatzgewicht ausführen Anders als in manchen Fitnessstudios sind die Dip Bars für zu Hause in der Höhe verstellbar. Das versetzt Trainierende in die Lage, mit den Füßen ein wenig nachzuhelfen, falls noch keine vollständigen Beugestütz gelingen wollen.
Andererseits können Fortgeschrittene sich auf gleiche Weise ein altes Bodybuilding-Prinzip zunutze machen und am Ende eines Satzes noch ein paar erzwungene Wiederholungen hinterherschieben. Hierfür drückt man sich einfach mit den Füßen in die oberste Position und lässt das Körpergewicht dann möglichst langsam absinken.
Ein hartes Training, das relativ zügig sichtbare Ergebnisse produzieren wird.
Arnold Dips Zielmuskeln:
Die Variante mit Armen hinter dem Körper ist bei den meisten Sportlern als Arnold Dips bekannt. Tatsächlich soll Schwarzenegger ein großer Fan dieser Ausführungsvariante gewesen sein.
Durch die veränderte Position der Arme ist der mächtige Brustmuskel zum großen Teil aus dem Spiel genommen, was dazu führt, dass die Arbeit fast vollständig vom Trizeps übernommen werden muss.
Wer hierfür eine möglichst isolierte Übung an den Dip Barren sucht, ist mit den Arnold Dips bestens bedient.
Die Arnold Dips lassen sich auch auf einer stabilen Bank ausführen, Dip-Griffe sind aber bequemer Man kann diese Art der Dips auch ohne professionelle Geräte, zum Beispiel an einem Tisch, ausführen. Ich kann allerdings nur davor warnen, irgendeine ungeeignete Ablage zu verwenden. Arnold Dips sind per se nicht gefährlich. Unfälle, die durch unsachgemäßen Einsatz von Haushaltsgegenständen passieren, haben aber zumeist schwerwiegende Folgen für das Schultergelenk.
Wer das verhindern möchte, sollte sich dann doch lieber ein professionelles Gerät zulegen und sei es nur, um bei der Ausführung nicht ständig Angst vor einem Absturz zu haben und sich so der effektivsten Wiederholungen zu berauben.
Wiederum ist es so: je weiter die Füße weggestellt werden, desto intensiver ist die Übung.
Auch mit der Länge der Bewegung sollte man zunächst ein wenig vorsichtig sein. Es genügt, wenn Oberarm und Unterarm am Ende der Bewegung im rechten Winkel sind. Die Ellenbogen sollten gerade auf dem Weg nach oben immer zusammengedrückt werden und sollten keinesfalls zu weit nach außen wandern.
Auch bei den Arnold Dips lässt sich der exzentrische Teil der Bewegung besonders betonen, indem man die Abwärtsbewegung etwas langsamer ausführt.
Dip Barren Übungen für den Rücken Hier sind meine Empfehlungen für das Rückentraining an den Dip Barren:
Inverted Row (Under Bar Pull-up) Zielmuskeln:
Latissimus Trapezmuskel Bizeps Für diese Übung müssen die Dip Bars ebenfalls etwas höher und vor allem stabil sein. Schließlich ist es das Ziel, den Körper soweit hochzuziehen, dass die Brust (bzw. das Brustbein) an die Stange reicht.
Ganz leicht ist auch das nicht, aber man kann die Intensität der Übung sehr schön variieren. Je näher man die Füße zur Körpermitte zieht (Beine gebeugt) desto leichter wird es. Sind die Beine gestreckt oder sogar auf einer Erhöhung (Stuhl) aufgelegt, ist es deutlich schwerer.
Wer kein Rack zuhause hat, kann den Inverted Row mit Dip Barren machen Belohnt wird man in jedem Fall mit einer hocheffektiven Übung für den Rücken, die sonst eben nur mit einer Klimmzugstange zu ersetzen ist.
Wer dabei in erster Linie den breiten Rückenmuskel trainieren möchte, sollte dafür sorgen, dass die Hände in der Endposition etwa auf Höhe der unteren Rippen sind. Hat man den oberen Rücken als Ziel, sollten die Hände etwa auf Schulterhöhe rauskommen.
Für das Training des Bizeps eignet sich vor allem der Kammgriff, die Handflächen zeigen dabei zum Kopf.
Scapular Dip Der Scapular Dip kommt mit einer sehr geringen Bewegungsamplitude ausm dass macht die Übung aber nicht weniger effektiv. Ziel ist es, die obere Rückenmuskulatur zu trainieren, vor allem aber auch den Sägezahnmuskel auf der Vorderseite.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Beim Scapular Dip bleiben die Arme in Position, dass Ellenbogengelenk bleibt leicht gebeugt. Die Bewegung findet ausschließlich am Schultergelenk statt.
Hierbei hebt und senkt sich der Oberkörper wenige Zentimeter; es ist wichtig, die Bewegung über die größtmögliche Länge auszuführen. Natürlich kann der Scapular Dip auch in einer Bewegung mit den klassischen Dips kombiniert werden.
Dip Barren Übungen für den Bauch Beinheben an den Dip Barren Das Beinheben kann an Dip Barren vergleichsweise bequem ausgeführt werden. Mir ist es so zumindest lieber als dabei an einer Klimmzugstange zu hängen und man kann sich besser auf den Zielmuskel konzentrieren.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Damit die Übung auch wirklich am Bauchmuskel ankommt, müssen die Knie, nicht die Oberschenkel, möglichst weit nach oben gehoben werden. Dabei wird das Becken angerollt, was eine wichtige Funktion des geraden Bauchmuskels ist.
Da die Übung so schon schwer genug ist, ist in den meisten Fällen davon abzuraten, die Beine zu strecken. Dafür sollte auch so lange wie möglich auf Schwung bei der Aufwärtsbewegung verzichtet werden.
Leichte Übungen an Dip Barren für Anfänger Liegestütz mit Erhöhung Verstellbare Dip Barren bieten eine sehr schöne Möglichkeit, sich an vollständige Liegestütz heranzuarbeiten. Die Barren können nach und nach tiefer gestellt werden, wodurch die Übung immer ein wenig schwerer wird.
Der Incline Push Up ist auch an einer Kiste möglich, aber Dip Barren sind stabiler Ansonsten funktionieren die Liegestütz mit Erhöhung genau wie die klassische Variante: Für das Training des Brustmuskels sollten sie tief ausgeführt werden, bis die Ellenbogen hinter dem Körper sind.
Soll in erster Linie der Armstrecker trainiert werden, genügt auch eine kürzere Amplitude, bei der die Oberarme maximal seitlich vom Körper sind.
Dips mit Unterstützung Wie oben bereits angedeutet, bieten die Dip Barren zuhause die Chance, sich langsam an die Übung heranzuarbeiten. Die Dips lassen sich auf verschiedene Art unterstützen, zum Beispiel durch den Einsatz von Widerstandsbändern , die einen Teil des Körpergewichts übernehmen.
Widerstandsbänder bieten eine gute Unterstützung, vor allem da, wo es richtig schwer wird Mit ein wenig Körpergefühl kann man sich aber auch einfach mit einer Stufe behelfen oder sich mit einem Fuß leicht vom Boden abdrücken, wenn’s zu schwer wird. Wichtig ist nur, dass man die Übung mit der Zeit immer ein bisschen schwerer macht, um den progressiven Faktor im Training zu behalten.
Einbeinige Kniebeuge mit Unterstützung Die einbeinige Kniebeuge, auch in der Ausführung als Pistol Squat , ist die vielleicht beste Übung für den vorderen Oberschenkel und den Gluteus. Allerdings ist sie korrekt ausgeführt auch hammerhart.
Auch bei Pistol Squats bzw. Single Leg Squats können die Dip Holme das Rack ersetzen Deswegen kann die Unterstützung durch die Dip Barren sehr hilfreich sein. Gerade dann, wenn man die Übung für den Po möglichst tief ausführen möchte.
Fortgeschrittene Sportler können darauf achten, immer weniger Unterstüzung zu verwenden und die Übung schlussendlich frei zu machen – hierfür ist allerdings ein guter Gleichgewichtssinn notwendig.
Natürlich ist es auch möglich, lediglich im konzentrischen Teil der Bewegung auf dem Weg nach oben zu unterstützen und die Bewegung nach unten (fast) frei zu machen.
Dip Barren Übungen für die Brust Vorgebeugte Dips Sich bei den Dips mit dem Oberkörper nach vorne zu lehnen, ist nicht grundsätzlich falsch, wie manche Sportler behaupten. Im Gegenteil, für das Training der Brustmuskulatur kann das sogar sehr hilfreich sein.
Man führt quasi die gleiche Bewegung aus wie beim Bankdrücken auf einer negativen Bank .
Der Rücken sollte dabei aber gerade bleiben, also immer die Schulterblätter zusammenziehen und das Kinn hochnehmen. Auch ist es wenig hilfreich, das Ellenbogengelenk in einen spitzen Winkel zu bringen. Es genügt wenn die Oberarme parallel zum Boden sind.
Liegestütz Zielmuskeln:
Brustmuskel Armstrecker vordere Schulter Liegestütz gehören zu den effektivsten Übungen mit dem eigenen Körpergewicht überhaupt. Grundsätzlich benötigt man dafür auch nicht zwingend die Dip Barren.
Allerdings können die Barren dazu beitragen, die Effektivität der Übung vor allem für die Brustmuskulatur noch einmal deutlich zu steigern. Denn der m. pectoralis major ist im unteren Teil der Bewegung, wenn die Arme nahe an oder hinter dem Körpers sind, besonders aktiv.
Hierfür reichen einfache Liegstützgriffe aus. Höhenverstellbare Dip Bars können natürlich auch verwendet werden.
Die Griffe erhöhen die Range of Motion und sorgen dafür, dass gerade der für die Brustmuskulatur wichtige Teil besonders betont werden kann. Man kommt viel tiefer in die Bewegung als bei herkömmlichen Liegestützen.
Fortgeschrittene können die Griffe übrigens auch hervorragend zum Training der einarmigen Liegestütze verwenden. Hierbei stellt man zunächst einen der Griffe ein wenig weiter weg und fokussiert sich auf einen Arm. Der andere dient lediglich als Stütze.
Stück für Stück kann der Stützarm immer weiter weg gestellt werden, während die nun zunehmend einarmigen Liegestütze mit wachsender Intensität über die vollständige Bewegungslänge ausgeführt werden.
Wer schlussendlich vollständige Liegestütz mit den Griffen auf einem Arm hinbekommt, schafft diese ohne Griffe erst recht.
Dip Barren Übungen für die Beine Leg Raises Zielmuskeln:
Bauchmuskulatur Hüftbeuger Arme / Schultern (isometrisch) Das Beinheben gehört zu den etwas anspruchsvolleren Dip Bar Übungen für zu Hause. Wer eine Klimmzugstange und Schlaufen sein eigen nennt, kann diese auch im Hang durchführen.
In erster Linie ist die Übung für die Bauchmuskulatur und hier speziell für die untere Region des geraden Bauchmuskels. Der Bereich erfüllt hauptsächlich die Funktion Einrollen des Beckens und ist bei Fitnesstreibenden sehr beliebt, weil er die Region über dem Schambereich formt.
Fortgeschrittene können die Übung mit gestreckten Beinen ausführen und diese sogar einige Zeit in der Luft halten. Anfänger müssen sich zunächst mit etwas weniger zufrieden geben, deswegen ist die Übung aber nicht weniger effektiv.
Es genügt vorerst, die angewinkelten Beine mit den Knien so hoch wie möglich zu heben (ohne mit dem Körper nach hinten zu fallen, natürlich) und möglichst kontrolliert wieder abzusenken.
Gerade dieser negative Teil der Bewegung sollte besonders betont werden, wenn man die Leg Raises an Dip Bars noch nicht gestreckt ausführen kann. So erhöht sich die Effektivität deutlich.
Das Beinheben ist eine der Übungen an der Dip Station, für die man höhere Griffe braucht. Diese sollten zumindest bis auf Hüfthöhe reichen.
Assisted Pistol Squats Zielmuskel:
Die Übungen an den Dip Barren sind nicht zwingend für die Beine ausgelegt. Dennoch lösen die Geräte ein Problem, dass viele Trainierende beim Beintraining zu Hause haben.
Wer nicht über genug Platz und Geld für eine Langhantel samt stabiler Ablage verfügt, der muss sich für die beliebte Übung Kniebeugen zu Hause eine Alternative überlegen. Spätestens dann, wenn Übungen wie Goblet Squats mit Kurzhanteln oder Kettelbells keinen weiteren Erfolg bringen.
Eine sinnvolle Variante ist, die Übung einbeinig auszuführen, zum Beispiel als Pistol Squat.
So muss das Eigengewicht vollständig von einem Bein bewältigt werden und wenn das nicht reicht, kann man immer noch eine Kettlebell zuladen. Allerdings: für viele Sportler stellt die Übung so hohe Anforderungen an die Balance, dass sie als Kraft- und Muskelaufbauübung mit hohem Gewicht gar nicht bis zum Ende durchzuführen ist.
Hier kann eine Dip Bar Station Abhilfe schaffen.
Man hält sich einfach mit einer Hand an dem Bar fest, zumindest in dem Teil der Bewegung, der ohne Hilfe nicht zu schaffen ist. So kann man sicher trainieren und sich auf die Muskeln anstatt auf das Gleichgewicht fokussieren.
Ein zusätzlicher Nutzen für Sportler mit einem ambitionierten Trainingsplan: die Pistol Squats sind eine weitere Dip Barren Übung, die durch die Unterstützung negative Wiederholungen zulässt.
Das ist besonders für diejenigen wichtig, die tief in die Bewegung gehen, um den Gluteus vollständig zu trainieren. Ohne Stütze ist am untersten Punkt der Bewegung oftmals Schluss.
Fazit Bei meiner Auswahl der Dip Barren Übungen habe ich sorgsam darauf geachtet, allzu akrobatische Workouts außen vor zu lassen. Das ist zwar hübsch anzusehen, wirkt auf die meisten Einsteiger aber eher abschreckend.
Wer sich die Dip Station in erster Linie als sinnvolle Ergänzung für Kraft- und Muskelaufbauübungen im Home Gym zulegt, sollte ohnehin zunächst lieber auf eine kontrollierte Ausführung achten.
Statt akrobatischer Übungen sollte man mit dieser Zielsetzung eher in die Richtung von Halteübungen (isometrische Übungen) denken, die ich hier nicht explizit erwähnt habe.
Dip Bar Übungen sind eine klasse Ergänzung fürs Home Gym , zumal sich die Geräte meist platzsparend verstauen lassen. Eine Kaufberatung für das passende Modell gibt es hier