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Dips: welche Muskeln werden trainiert? – 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.
Das Geheimnis der Dips ist die geschlossene kinetische Kette. Trainiert man regelmäßig und zielgerichtet, lassen sich massive Muskeln aufbauen und mit zusätzlichem Gewicht kann man auch ein starkes Krafttraining aufziehen.
Zielgerichte trainieren bedeutet aber auch, dass wir uns vorher im Klaren sind, welche Muskeln mit Dips erreicht werden können und welche nicht.
Dips & Muskelaufbau: diese Muskeln erreichst du im Training M. pectoralis major M. pectoralis minor M. triceps brachii Das der Trizeps bei Dips zu den Muskeln gehört, die am höchsten beansprucht werden, ist wenig überraschend. Bei vielen Sportlern ist das Dips Training fest am Workout Day für die Arme gebucht.
Tatsächlich eignen sich Dips aber ideal für das Training der Brustmuskeln . Ich hatte an anderer Stelle bereits erwähnt, dass ich Dips jederzeit dem Bankdrücken als Übung für den Pectoralis vorziehen würde.
Das gilt zwar in erster Linie für den unteren Anteil des Brustmuskels, aber bei weitem nicht ausschließlich. Mit schweren Dips ist Muskelaufbau für den gesamten Pectoralis möglich. Grund für die hohe Effektivität der Übung ist wahrscheinlich die Tatsache, dass in einer geschlossenen kinetischen Kette gearbeitet wird.
Im Gegensatz zu einer offenen kinetischen Kette, wie es zum Beispiel beim Bankdrücken der Fall ist, muss keine Energie darauf verwendet werden, externe Gewichte zu stabilisieren. So lässt sich viel Masse bewegen.
Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden. Dips und Schultertraining? Eher nicht Will man sich informieren, welche Muskeln mit Dips trainiert werden können, wird oft alles aufgelistet, was irgendwie an der Übung beteiligt sein könnte. Das mag als lange Liste dann recht gut aussehen, dem Einsteiger hilft es aber kaum weiter.
Sind alle nur denkbaren Bereiche als als beanspruchte Muskeln aufgelistet, ist man als Einsteiger genauso schlau wie vorher
Neben noch exotischeren Muskeln wird dabei oft der Deltoideus und im Speziellen der vordere Anteil, pars clavicularis , genannt. Das scheint erst einmal nicht weit weg von der Realität. Immerhin spürt man den Schultermuskel und wo Trizeps und Brust trainiert werden, ist die vordere Schulter meist nicht fern.
Schauen wir uns die Funktionen des Muskels allerdings mal ein bisschen näher an, macht sich schnell Ernüchterung breit. Der vordere Schultermuskel sorgt für Flexion / Elevation sowie Abduktion im Schultergelenk.
Nichts davon wird bei Dips für Muskelaufbau oder Krafttraining nennenswert erfüllt. Die Flexion ließe sich nennen, findet beim Barrenstütz allerdings in einem Winkel statt, der äußerst ungünstig für den Muskel ist.
Es bleibt ein Muskelreiz für die vordere Schulter, der durch die starke Dehnung des Muskels in der untersten Position der Dips induziert ist. Hieraus ließe sich ein Effekt ableiten. Allerdings ist davon auszugehen, dass der Trizeps bei vollständigen Wiederholungen erschöpft ist, bevor der Schultermuskel für Masseaufbau oder Krafttraining relevant beteiligt wird.
Teilwiederholungen im untersten Bereich wären möglich. Allerdings weiß ich nicht, warum man in dieser Position, nahe an einer Zwangslage trainieren sollte, wenn andere Übungen für einen gezielteren Muskelaufbaueffekt zur Verfügung stehen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Dips Training zu Hause: so erreichst du die richtigen Muskeln Wer Dips für Muskelaufbau nutzen will, sollte ein paar Grundregeln einhalten, um das Optimum aus der Übung herauszuholen.
Vorgeneigt, aber nicht rund Zwar kann man mit einer möglichst aufrechten Körperhaltung bei den Dips den Trizeps unter den Muskeln hervorheben. Dadurch ist aber nicht zwingend der Armstrecker mehr involviert, man “deaktiviert” lediglich große Bereiche des Brustmuskels.
Will man möglichst umfassenden Muskelaufbau durch Dips erreichen, sollte der Körper leicht vorgeneigt sein.
Vorgeneigt bedeutet nicht rund! Nach wie vor ist die Brust draußen und der Kopf gerade.Auf keinen Fall sollte der Körper in sich zusammenfallen, so dass es aussieht als hätte man einen nassen Sack an den Schultern aufgehängt.
Stabiler, schulterbreiter Griff Ähnlich dem Bankdrücken, kann ein weiter Griff den Schwerpunkt mehr auf die Brust verlegen. Allerdings lässt sich so kaum verhindern, dass die Ellenbogen nach außen wandern, wodurch ein großer Vorteil der Übung, hohe Stabilität , preisgegeben wird.
Spätestens, wenn Zusatzgewicht verwendet wird, könnte auch die Dehnspannung auf den Brustmuskel prekär werden, immerhin arbeiten wir mit den Armen in der Retroversion.
Daher mein Tipp: Ein stabiler, etwa schulterbreiter Griff, mit geraden Handgelenken. So lässt sich aus einer stabilen Position heraus das meiste Gewicht bewegen.
Oberarme parallel zum Boden Wir wollen verhindern, dass aus dem traditionellen Barrenstütz eine Übung mit minimalem Bewegungsumfang wird. Das sieht man häufig in Fitnessstudios und ist natürlich wenig zielführend.
Auf der anderen Seite sehen ich keinen Mehrwert darin, zumindest nicht für Brust und Trizeps als Zielmuskeln , die Dips möglichst tief auszuführen und sich damit in eine Zwangslage zu bringen.
Es sollte sichergestellt sein, dass die Oberarme sich am tiefsten Punkt etwa parallel zum Boden befinden, das reicht völlig aus, um die Übung im Sinne des Muskelaufbaus effektiv zu machen.
Kontrollierte, wenige Wiederholungen Mit unterschiedlichen Belastungen und Wiederholungszahlen können bei Dips unterschiedliche Zielsetzungen abgedeckt werden. Geht es aber um Muskelaufbau , müssen wir nicht unbedingt die 40 Wiederholungen vollmachen.
Zumal dies in der Regel unter Vernachlässigung der korrekten Form geschieht.
Besser ist es, die Dips kontrolliert auszuführen, mit besonderer Betonung des exzentrischen Teils der Bewegung. Der Weg nach unten sollte etwa 1,5 bis 2 x mal so lange dauern, wie der Weg nach oben.
Dips sind, eben aufgrund der erwähnten Stabilität, wie dafür gemacht, mit hohen Lasten und niedriger Wiederholungszahl ausgeführt zu werden. Wer in kontrollierter Ausführung immer noch deutlich über 10 Wiederholungen kommt, sollte über den Einsatz von Zusatzgewicht via Dip Gürtel nachdenken.
Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden. Fazit: Dips sind eine starke Übung für wenige Muskeln Die Attraktivität der Dips liegt für mich auch in ihrer Einfachheit. Der Barrenstütz ist definitiv eine Übung aus einer Zeit als man mehr Wert auf harte Arbeit als auf komplizierte Trainingsprogramme legte.
Entsprechend würde ich davon abraten, die Sache unnötig zu komplizieren.
Zu versuchen, durch originelle Griffweiten oder eine veränderte Range of Motion mehr / andere Muskeln zu erreichen, beraubt die Dips ihres größten Vorteils.
Für den Armstrecker und die Brustmuskulatur sind Dips meine absolute Top-Übung. Hocheffektiv, mit wenig Aufwand und ohne stundenlanges Techniktraining durchzuführen. Darüber hinaus eignet sich die Übung für Anfänger und Profis. Vorausgesetzt, man hat die Möglichkeit, die Übung schwerer (Dip Gürtel) oder leichter (Widerstandsbänder ) zu machen.
Wer die Möglichkeit hat, sollte die Übung im Fitnessstudio oder vielleicht sogar mit den eigenen Dip Barren zu Hause unbedingt ins Programm aufnehmen.
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