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Effektives Bauchmuskeltraining zu Hause: der richtige Crunch – Sports Gear Patrol Zum Inhalt springen Über effektives Bauchmuskeltraining gibt es ulkige Urban Legends. Spontan würde mir kein anderer Muskel einfallen, über dessen Entwicklung so viele falsche Annahmen im Umlauf sind. Gerade Einsteiger sehen sich häufig mit einer Wand aus teils gegenläufigen Informationen konfrontiert, dabei wollen sie mit ihrem Bauchmuskeltraining zu Hause doch meist nur ein bisschen besser aussehen.
Schauen wir uns heute mal am Beispiel des Crunch an, wie effektives Bauchtraining aussehen könnte.
Bauchmuskeltraining ist nicht optional Grundsätzlich gibt es in Fitnessstudios zwei Lager: die einen, die lieber heute als morgen einen in Stein gemeißelten Bauchmuskel hätten und die anderen, denen die Entwicklung von Muskeln, die aus dem T-Shirt herausschauen wichtiger ist.
Letzteren sei gesagt: ab dem Level “Novize” gibt es nicht einen Bodybuilder, Strongman oder Gewichtheber auf diesem Planeten, der nicht ein ausgefeiltes Programm für die Rumpfmuskulatur vorzuweisen hätte.
Ein stabiler Rumpf und damit auch eine feste Bauchmuskulatur, sind Grundvoraussetzung für das Heben schwerer Gewichte im freien Stand. Und damit, ganz nebenbei, ist Bauchmuskeltraining zu Hause auch bestens investierte Zeit für Höchstleistungen im Alltag – auch wenn das T-Shirt anbleibt.
Ohne Bauchmuskeln gibt’s keine Stabilisierung im Rumpf Verwunderlich finde ich auch, dass es immer noch Rückentrainingsprogramme gibt, in denen die Bauchmuskeln fast gar nicht vorkommen. Gerade so, als wären die großflächigen Muskeln nicht für die Stabilisierung der Wirbelsäule verantwortlich.
Kurzum: mir ist keine sportliche Zielsetzung bekannt, die ohne effektives Bauchmuskeltraining auskommen könnte.
Die richtige Wiederholungszahl für den Bauchmuskel Mal Hand hoch, wer Variationen des folgenden Satzes schon gehört hat: “Für Bauchmuskeln kannst du ruhig ein paar mehr Wiederholungen machen, den wollen wir ja nicht auf Masse trainieren, sondern definieren.”
Daran ist alles, was nach “Bauchmuskeln” kommt, falsch. Wer sagt, dass eine hohe Wiederholungszahl keinen Hypertrophiereiz auslöst? Wer sagt, dass wir die Hypertrophie gerade in diesem Bereich nicht haben wollen? Und wer hat eigentlich zuerst den Irrglauben in die Welt gesetzt, man könnte mit höherer Wiederholungszahl einen Muskel definieren? Der Reihe nach.
Wie viele Wiederholungen fürs Bauchmuskeltraining? Genau wie bei jedem unspezifischen (nicht sportartorientierten) Muskeltraining ist es auch bei den Bauchmuskeln ratsam, variantenreich zu trainieren , um möglichst viele Muskelfasern zu erwischen. Das muss nicht alles in einer Trainingseinheit und noch nicht einmal in einem Trainingszyklus passieren. So alle sechs bis acht Wochen könnte man sich aber mal was neues einfallen lassen, denn gewohnte Belastungen bringen immer weniger Return on Investment.
Es besteht in der internationalen Sportwissenschaft weitgehend Konsens darüber, dass Muskulatur vor allem auf neue Reize und unterschiedliche Belastungsmodelle reagiert. Mal ein paar sehr schwere, kurze Sätze, bei denen nur fünf Wiederholungen möglich sind. Mal schwere Singles, mit denen man nur in der Summe auf eine hohe Wiederholungszahl kommt. Mal eine längere, dafür niedrigschwellige Belastungsdauer, mit denen vor allem langsam zuckende Muskelfasern angesprochen werden.
Das betrifft auch die Wiederholungszahl beim Bauchmuskeltraining. Der eine oder andere wird vielleicht schockiert sein zu hören, dass man auch mit Belastungszeiträumen von bis zu 120 Sekunden noch adäquat Muskeln aufbauen kann; insofern dürften sich die meisten Trainingseinheiten für den Bauch wohl grob im Hypertrophiebereich befinden.
Hypertrophietraining für den Bauch? Und warum auch nicht? Natürlich ist es möglich, durch entsprechendes Training, einen starken und weniger voluminösen Muskel aufzubauen, nur gibt es in diesem Fall keinen Grund, warum man das wollen sollte. War denn ein sichtbarer Muskel, der sich unter der Haut abzeichnet, nicht von vornherein der Plan?
Dass in den Köpfen einiger Trainingseinsteiger der Gedanke vorherrscht, Bauchmuskeln seien grundsätzlich physiologisch anders zu bewerten als, sagen wir, der Bizeps, ist nachvollziehbar. Bei all der Fehlinformation die gerade über diesen prominenten Muskel im Umlauf ist.
Das Fitnesstrainer ihren Kunden aber immer noch, wenn auch oftmals nur implizit, suggerieren, sie könnten genau diesen Muskel irgendwie sehniger , aber dennoch sichtbar und definiert trainieren, entzieht sich meinem Verständnis von Arbeitsethik.
Der Mythos definierter Muskel Damit wären wir dann bei der Idee, man könnte einen Muskel durch eine Wiederholungszahl in der Nähe vom Kraftausdauertraining definierter trainieren. Wie heißt es doch gleich?: das ist so schlecht, dass es noch nicht mal falsch ist.
Soll heißen: es lässt sich nicht widerlegen, weil es noch nie belegt wurde. Hohe Wiederholungszahlen für Muskeldefinition entbehren jeder sachlichen Grundlage . Es sei denn, man möchte den energetischen Mehraufwand der zusätzlichen Wiederholungen irgendwie der Fettverbrennung am Bauch zuschlagen – ein hoffnungsloses Unterfangen, das keinen Kommentar verdient.
Es gibt genau zwei Wege, sich sichtbare Bauchmuskeln anzutrainieren:
Muskelaufbau (wie bei jeder anderen Körperregion auch) Fettabbau, dies betrifft natürlich in erster Linie das Unterhautfett Letzteres ist übrigens der Hauptgrund dafür, dass der im Ansatz am Rippenbogen schöne Muskel nach unten hin scheinbar verschwindet. An der Anordnung des Muskels unter dem subkutanen Fettgewebe kann auch das beste Training nichts ändern.
Crunches effektiv zu Hause ausführen Es gibt Menschen, die locker 100 Crunches am Stück performen können, ohne allzu lange wirklich den Bauchmuskel zu benutzen. Das liegt in erster Linie daran, dass 100 eine gigantische Zahl ist, mit der man gut und gerne mal Eindruck schinden kann.
Sofern sich jemand findet, der bereit ist, so lange zuzuschauen.
Korrekt ausgeführt würden die meisten dieser Leute wahrscheinlich nicht über 20 Wiederholungen hinauskommen. Korrekt heißt in diesem Fall vor allem, eine aktive Muskelspannung aufrecht zu halten.
Zwar erfüllt der gerade Bauchmuskel dynamische Funktionen, von denen wir gleich noch hören werden, seine ursprüngliche Berufung ist aber die als Haltemuskel . Das ist es, was er, idealerweise, die meiste Zeit des Tages tut, er hält uns aufrecht.
Aktive Muskelspannung erfordert eine kontrollierte Bewegung, auch in der exzentrischen Phase, also auf dem Weg zurück zur Matte. Der Muskel sollte schon vor Beginn der ersten Bewegung angespannt sein und genau diese Grundspannung ist auch während der Bewegung aufrecht zu halten.
Apropos Bewegung.
Es ist keineswegs die Aufgabe des geraden Bauchmuskels, den Oberkörper zu den Oberschenkeln zu führen, auch wenn er dabei natürlich eine gewisse Haltearbeit leistet. Für das Beugen in der Hüfte ist der Hüftbeuger zuständig, leicht am Namen zu erkennen.
Der Bauchmuskel hebt das Becken und rollt die Wirbelsäule ein und zumindest letzteres sollte bei einem ordentlichen Crunch erfüllt sein.
Kurz gesagt: Wenn die Wirbelsäule komplett den Boden verlässt, dann ist etwas schief gelaufen. Im Gegenteil, bei korrekter Ausführung drückt sich die Lendenwirbelsäule in den Boden, umso heftiger, desto mehr die Funktion erfüllt ist.
Das schränkt die Bewegungsamplitude ganz schön ein und weil Menschen kurze Bewegungen ineffektiv finden, leiten sie die Bewegung mit dem Hüftbeuger ein, so dass sich der Oberkörper vom Boden abhebt. Hüftbeugertraining ist aber nicht unser Ziel.
Je schwächer der Bauchmuskel, desto höher ist die Hüftbeugeraktivität bei inkorrekt ausgeführten Crunches.
Wer effektiv Bauchmuskeln mit Crunches trainieren will, der sollte sich unbedingt angewöhnen, nicht nur schon vor Beginn der Übung Spannung im Bauchmuskel aufzubauen, sondern auch von Anfang an den Po-Muskel anzuspannen. Das allein wird die Ausführung schon deutlich verbessern, weil der Gluteus ein Hüftstrecker ist und sich ziemlich schlecht gleichzeitig mit dem Hüftbeuger aktivieren lässt.
Wer die Crunches falsch machen will, muss also die Spannung im Gluteus zuerst aufgeben und das merkt man zumindest.
Noch besser, man entscheidet sich für eine Crunch-Variante, bei welcher der Beinbeuger ebenfalls aktiviert werden muss. Ideal dafür ist der sogenannte Janda-Crunch. Hier wird, isometrisch oder zum Beispiel gegen einen Widerstand Zug auf den Beinbeuger ausgeübt, der ebenfalls als Hüftstrecker agiert.
YouTube hat wenige Videos zu dem Thema zu bieten und einige sind nur so halb richtig.
Dieser junge Mann sorgt zumindest dafür, dass der Zug von schräg oben kommt.Man sollte dann aber auch darauf achten, die Füße möglichst flach auf dem Boden zu halten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wer kein Widerstandsband zur Hand hat, kann ganz einfach die Füße flach auf den Boden pressen und isometrisch zum Hintern ziehen. Man gibt also Spannung auf den Muskel, die Füße bleiben aber wo sie sind.
Immer sollte darauf geachtet werden, dass die Beugung im Kniegelenk etwa 90° beträgt.
Variationen des Janda-Crunch Meine Vermutung ist, dass zumindest die meisten Einsteiger sich mit dem korrekt ausgeführten Janda-Crunch in einem Wiederholungsbereich kleiner als 10 befinden.
Das ist anfangs entmutigend, aber natürlich lassen sich die gleichen Techniken zur Intensivierung und Reduzierung der Belastung anwenden wie beim herkömmlichen, ineffektiven Crunch.
Zunächst einmal sollte man versuchen, die Hände weg vom Kopf und Richtung Becken zu nehmen, so verlagert man den Schwerpunkt ein wenig zur Körpermitte. Wem das zu viel Haltebarbeit im Halsbereich ist, der sollte den Kopf in ein Handtuch legen, das mit den Händen gehalten wird.
Natürlich kann man auch Widerstandsbänder oder einen Schlingentrainer greifen und sich hierdurch die Übung leichter machen. Das mag zunächst wenig intuitiv erscheinen, schließlich hat man sich die Übung ja gerade erst durch Widerstandsbänder schwerer gemacht.
Hier werden aber zwei Dinge durcheinander gebracht: es geht zunächst darum, die Übung anatomisch korrekt durchzuführen und zwar so, dass auch wirklich der Zielmuskel involviert ist. Sich dann Hilfsmittel zur Hand zu nehmen, um auch bei korrekter Ausführung noch auf eine anständige Wiederholungszahl zu kommen ist völlig in Ordnung.
Wie eingangs erwähnt, sollte effektives Bauchmuskeltraining in verschiedenen Belastungsbereichen stattfinden. Für absolute Einsteiger kann das auch bedeuten, sich in der konzentrischen Phase fast ausschließlich mit Hilfsmitteln nach oben zu ziehen und in der exzentrischen Phase die Belastung so lange wie möglich zu halten.
Umgekehrt ist es natürlich relativ einfach, sich die Übung noch schwerer zu machen, zum Beispiel mit einem Zusatzgewicht oder einfach, indem man die Arme möglichst weit über den Kopf nimmt.
Die richtige Planung für effektives Bauchmuskeltraining Bauchmuskeltraining kann jeden Tag stattfinden, auch wenn das gerade am Anfang wirklich nicht unbedingt notwendig ist. Meine Empfehlung für Neueinsteiger ist, zunächst dreimal die Woche ein Gewöhnungstraining im Umfang von 15 Minuten stattfinden zu lassen, mit fünf Sätzen in mittlerer Belastungsdauer.
Das können entweder 10 bis 15 Wiederholungen sein, bei Bedarf mit Unterstützung und / oder die schon erwähnte Halteübunge, beziehungsweise langsames Absenken des Körpers.
Fortgeschrittene sollten die schon erwähnte Periodisierung anwenden, das heißt, die Belastungsintensität durch Widerstände oder Hilfen steuern und im Wochentakt oder 14-tägig in unterschiedlichen Wiederholungsbereichen arbeiten.
Ab einem gewissen Punkt kann es sinnvoll sein, weitere Übungen für den geraden Bauchmuskel, zum Beispiel Beinheben im Hang oder isolierte Übungen für die schräge Bauchmuskulatur hinzuzufügen.
Effektives Bauchmuskeltraining zu Hause muss nicht lange dauern. Vor allem für Einsteiger ist es wichtig, zunächst einmal Regelmäßigkeit in die Übungen zu bringen, anstatt immer härter und länger zu trainieren.
Pro Tipp: sechs Wochen lang dreimal die Woche für 15 Minuten Bauchmuskeln trainieren, nicht weniger, aber auch nicht mehr. Danach hat sich der Habitus so gefestigt, dass man mit Länge und Frequenz der Trainingseinheiten ein wenig experimentieren kann.