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Face Pulls Alternative & Ausführung zuhause Zum Inhalt springen Eine Face Pulls Alternativen brauchst du dann, wenn du
a) keinen Seilzug zuhause hast
b) echt genug hast von der Übung hast oder
c) sowieso nie dran geglaubt hast, dass Face Pulls was taugen.
Letzteren sei gesagt, dass es natürlich Face Pulls Alternativen für die hintere Schulter gibt, allerdings keine, die alle beteiligten Muskeln im gleichen Umfang abdeckt. Falls dies überhaupt das sportliche Ziel ist.
Warum Face Pulls trainieren? Face Pulls sind wahrscheinlich die komplexeste Übung für den oberen Rücken, das heißt, es sind viele Muskeln beteiligt und die korrekte Ausführung erfordert Konzentration. Involviert sind in erster Linie:
Zwar ist der M. deltoideus pars spinalis auch ein Außenrotator, er hat aber über seine reine Funktion hinaus gerade im Muskelaufbau eine Sonderstellung und soll hier auch gesondert behandelt werden.
Zu der Gruppe der Außenrotatoren zählen wir außerdem den Infraspinatus, den unter dem Trapezmuskel verdeckten Supraspinatus und den Teres minor.
Die Außenrotatoren sind in den meisten Fällen im Fokus der Face Pulls. Eine intelligente Entscheidung vor allem für diejenigen Sportler, die im Laufe einiger Monate oder Jahre Muskeltraining Probleme im Schultergelenk bekommen haben.
Diese sind nicht selten ausgelöst von schweren Übungen mit Innenrotation der Oberarme (Bankdrücken , High Pulls, Frontheben , etc.) und einer daraus resultierenden Verengung im Schultergelenk. Face Pulls sind für viele Athleten die erste Wahl, um ein muskuläres Gleichgewicht wieder herzustellen oder es erst gar nicht zu Problemen kommen zu lassen.
Schulterschmerzen Wenn du beim Frontheben mit Innenrotation (Handrücken zeigt nach oben) oder zum Beispiel beim Military Press Probleme in der Schulter hast, dann könnte die Bizepssehne aufgrund der genannten Verengung gereizt sein.
Bei richtiger Ausführung der Face Pulls wird außerdem der querverlaufende (transversa) und teilweise auch der aufsteigende (ascendens) Anteil des Trapezmuskels trainiert. Hiermit arbeitet man wiederum Fehlhaltungen entgegen, die sich aus einer Dysbalance mit dem meist unverhältnismäßig starken Brustmuskel ergeben.
Kurzum: Face Pulls trainieren genau die Muskeln, die man beim Muskelaufbautraining gerne vernachlässigt und nach ein paar Jahren den Preis dafür zahlt. Durch unschöne Fehlhaltung und/oder durch Schmerzen.
Korrekte Ausführung Face Pulls Was man teilweise als Face Pulls Ausführung im Fitnessstudio zu sehen bekommt, kann man nur als Farce Pulls bezeichnen. Daher ist es wichtig, einige Grundlagen im Kopf zu haben, bevor man die Übung beginnt.
Zugpunkt
Der Zugpunkt des Widerstands sollte etwas höher als Kopfhöhe eingestellt sein. Ist der Zugpunkt zu tief, wird der Körper nach vorne/unten gezogen und das wollen wir nicht.
Stand
Der Stand ist etwas weiter als schulterbreit, Füße parallel, Knie leicht gebeugt. Der Stand muss stabil sein, um dem Zug nach vorne entgegenzuwirken.
Griff
Das Band, Seil oder Kabel sollte von außen gefasst werden, so dass beim Zug die Handflächen nach innen zeigen.
Bewegung
Die Bewegung wird mit den Händen eingeleitet. Die Hände bewegen sich um den Oberarm als Achse nach hinten. Das bedeutet, die Hände überholen die Ellenbogen und kommen weiter nach hinten als die Ellenbogen. Die Bewegung sollte immer so weit wie möglich hinter den Körper ausgeführt werden.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Kann man mit Face Pulls die hintere Schulter aufbauen? Kurze Antwort: ja. Lange Antwort: es ist kompliziert.
Ich hatte es schon im Zusammenhang mit Kniebeugen und Kreuzheben erwähnt: der Nachteil mehrgelenkiger Übungen im Muskelaufbau und Krafttraining ist, dass im Zweifelsfall der schwächste Muskel zuerst aufgibt, ergo alle anderen nicht adäquat austrainiert werden.
Aber, Moment mal, es handelt sich um eine eingelenkige (Schultergelenk) Übung!
Erwischt. Dennoch können wir bei der Ausführung der Face Pulls nur sehr schwer alle Bedingungen erfüllen, die für ein optimales Training aller genannten Muskeln notwendig wären.
Muskelgruppe Optimale Bewegung Trapezmuskel /Rhomboiden Schulterblätter werden so weit wie möglich zusammengezogen, bevor die Übung mit Händen und Ellenbogen eingeleitet wird Hintere Schulter Ellenbogen werden so weit wie möglich hinter den Körper geführt, um eine vollständige Kontraktion des M. deltoideus pars spinalis zu erreichen Außenrotatoren Die Hand muss um die Schulter-/Ellenbogenachse rotieren und im Idealfall am Endpunkt weiter hinter dem Körper sein als das Ellenbogengelenk
Spätestens beim letzten Punkt ergibt sich ein Problem: befindet sich der Ellenbogen bereits vollständig hinter dem Körper, müsste man diesen erst wieder zumindest bis zur Körperachse zurückbringen (also: Arme seitlich vom Körper), um dann die Hand nach hinten zu führen und damit die Außenrotation bestmöglich zu bewerkstelligen.
Face Pulls Alternativen für die hintere Schulter Streng genommen handelt es sich bei meinem ersten Vorschlag nicht um eine Alternative zu Facepulls, sondern um eine Modifikation, um die hintere Schulter besser zu erreichen.
Alternative #1: Face Pulls für die Schulter mit Vorerschöpfung Zunächst sollten die Face Pulls wie beschrieben ausgeführt werden, das heißt, ohne Betonung der Ellenbogen hinter dem Körper. Diese Bewegung involviert zwar die hintere Schulter, wird aber in jedem Fall die Außenrotatoren und wahrscheinlich auch den Trapezmuskel zuerst erschöpfen.
Ist keine saubere Wiederholung mehr möglich, das heißt, es gelingt nicht mehr, die Hände nach oben zu bringen, so dass der Unterarm zumindest senkrecht ist, dann werden weitere Wiederholungen nur für die Schulter ausgeführt. Man führt dann lediglich die Schulterblätter zusammen und zieht die Ellenbogen so weit wie möglich hinter den Körper, um den Deltoideus zu trainieren .
Auf diese Weise ist für die hintere Schulter Massetraining durchaus möglich, denn hierfür werden keine hohen Gewichte benötigt. Reines Krafttraining, niedrige Wiederholungszahl, hohes Gewicht, ist mit Face Pulls zumindest für fortgeschrittene Sportler kaum möglich, denn das nötige Gewicht würde den Körper nach vorne ziehen.
Alternative #2: Vorgebeugtes Rudern (hintere Schulter) Eine stabile Variante für die hintere Schulter, mit der sowohl Kraft- als auch Massetraining möglich ist, ist das vorgebeugte Rudern.
Im Unterschied zum Rudern für den Latissimus wird der Oberarm in etwa auf Höhe der Schulter gebracht, um den Deltoideus anzusprechen. Entscheidend ist, dass der Arm während der Übung auf dieser Höhe verbleibt und nicht immer weiter zur Körpermitte wandert.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Genau wie bei den Face Pulls gilt auch bei dieser Alternative: saubere Ausführung ist Grundlage einer effektiven Übung. Erst das Schulterblatt zur Körpermitte ziehen, dann den Ellenbogen etwa auf Schulterhöhe so weit wie möglich hinter den Körper bringen.
Alternative #3: Außenrotation (liegend) Viele Sportler entscheiden sich für Face Pulls, um endlich einmal die Außenrotatoren zu trainieren. Aus gutem Grund: viele der Standard-Übungen in Fitnessstudios involvieren die Innenrotatoren und Muskulatur, die der Außenrotation entgegenwirkt.
Im Ergebnis entsteht eine Dysbalance , die meist erst dann ernst genommen wird, wenn Übungen wie Bankdrücken oder Military Press nicht mehr schmerzfrei ausgeführt werden können. Übungen für die Außenrotatoren sollen und können dem entgegenwirken.
Die liegende Außenrotation erfordert eine neutrale Schulterstellung und eine kontrollierte Bewegung, zumeist mit einer kleinen Kurzhantel. Kontrolliert vor allem auch in der Abwärtsbewegung.
Betroffene Sportler sollten nicht gleich wieder in die Falle laufen, möglichst viel Gewicht bewegen zu wollen. Stattdessen sollte der Körper in die richtige Position gebracht werden, um die Außenrotatoren auch mit leichtem Gewicht optimal zu erreichen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Alternative #4: Außenrotation (stehend) Die Face Pulls Alternative lässt sich natürlich auch stehend ausführen, hierfür wird in Studios meist ein Kabelzug verwendet. Aber auch hier sollte man sich nicht von dem Gewichtsstapel zu Dummheiten verführen lassen.
Die Position zum Zugpunkt kann durchaus variiert werden, immer ist aber dafür zu sorgen, dass sich der Oberarm nicht bewegt . Der Oberarm ist, wie die Achse beim Auto, lediglich der Punkt, um den herum sich die Bewegung abspielt.
Zudem muss darauf geachtet werden, dass das Handgelenk in Position bleibt. Ein nach innen (Palmarflexion) abgeknicktes Handgelenk ist ein sicheres Zeichen dafür, dass das Gewicht zu hoch ist.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Alternative #5: Außenrotation (über Kopf; Power Band) Wer eine Face Pulls Alternative für zuhause sucht, kann entweder Kurzhanteln verwenden, falls vorhanden, oder auch Widerstandsbänder.
Ich bin ein großer Fan der Widerstandsbänder , auch als Face Pulls Ersatz. Es lassen sich damit hohe Widerstände bewältigen, ohne dass man versucht ist, ballistisch zu arbeiten. Letzteres ist bei der Arbeit mit freien Gewichten leider häufig der Fall.
In der hier gezeigten Variante wird die Übung durch das Heben der Arme in Endposition ergänzt.
Dadurch wird nicht nur eine längere (isometrische) Spannung auf die Außenrotatoren erreicht, sondern auch der Trapezmuskel involviert. Nicht vergessen: auch hier “führen” die Hände, es geht also nicht darum, die Ellenbogen möglichst hinter der Körperachse zu halten, sondern die Hände.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Fazit: Würde ich Face Pulls empfehlen? Sagen wir, die Möglichkeit Face Pulls auszuführen, wäre gegeben, entweder zuhause oder im Fitnessstudio: würde ich sie als Trainer empfehlen?
Ja, wenn es die einzige Möglichkeit ist, den Sportler dazu zu bringen, seine Außenrotatoren zu fokussieren. Face Pulls haben in den vergangenen Jahren eine kleine Renaissance erlebt, während isoliertes Training für die Außenrotatoren oft nur als halbgares Aufwärmtraining vorkommt.
Nein, wenn ich einen ambitionierten Sportler vor mir habe, der um das Missverhältnis von Innen- und Außenrotatoren in seinem Trainingsplan bescheid weiß und die Folgen kennt.
In diesem Fall würde ich ihn dazu motivieren, eine der zuvor beschriebenen Varianten des isolierten Trainings der Außenrotatoren den Face Pulls vorzuziehen. Bei isolierten Übungen für die hintere Schulter, siehe Alternative #1, braucht es meist schon weniger Überzeugungskraft.
Der wahre Nutzen der Face Pulls liegt in der breiten Abdeckung verschiedener Bereiche, die nicht nur im Training, sondern auch im Alltag gerne vernachlässigt werden.
Für den Bereich des Gesundheitssports also eine äußerst wertvolle Übung, wenn man hintere Schulter, oberen Rücken und die restlichen Außenrotatoren mit wenig Aufwand auf einen Level bringen will, der einen schmerzfrei durch Alltag und das Training kommen lässt.
Allerdings: wer viele schwere Übungen mit Zielsetzung Kraft- und Massezuwachs für die Innenrotatoren unternimmt, der sollte die Zeit für ein paar konzentrierte und isolierte Sätze für die Außenrotatoren erübrigen.
Diese Ausrüstung verwende ich zuhause
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