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Frontheben am Kabelzug: Optimale Ausführung für Muskelaufbau Zum Inhalt springen Das Frontheben am Kabelzug ist eine simple, aber effektive Variante des Schultertrainings , die man sowohl im Fitnessstudio als auch zuhause ausführen kann. Sofern man hier einen Kabelzug zur Verfügung hat.
Schauen wir uns kurz die wichtigsten Unterschiede zu anderen Varianten des Fronthebens an und wie das Ziehen am Kabel die Ausführung dieser klassischen Übung beeinflusst.
Diese Muskeln sind am Frontheben beteiligt Zielmuskel ist in der Regel die vordere Schultermuskulatur, also der Musculus deltoideus pars clavicularis.
Der Muskel ist für die Anteversion und Elevation des Oberarms zuständig. Sowohl die Strecke aus der Ruhestellung des Arms bis Schulterhöhe, zum Beispiel beim Frontheben, als auch der Weg von Schulterhöhe bis zur Streckung über Kopf, zum Beispiel beim Military Press, werden vom Pars clavicularis übernommen.
Beim Frontheben sind außerdem der seitliche Schultermuskel und der obere Brustmuskel involviert. Beide Muskelanteile unterstützen die Anteversion. Zudem arbeitet der Trapezius an der Stabilisierung des Schultergelenks beim Frontheben mit und unterstützt die Elevation.
Beteiligte Muskeln Frontheben:
Vorderer Schultermuskel Seitlicher Schultermuskel Oberer Brustmuskel Oberer Trapezmuskel Unterer Trapezmuskel Frontheben am Kabelzug Ausführung Das Frontheben am Kabelzug sollte stehend ausgeführt werden. Je nach vorhandenem Griff und Gewicht können beide Schultern gleichzeitig oder nur jeweils eine Schulter trainiert werden. Bei festen Griffen sollte der Kammgriff gewählt werden, hier zeigt der Handrücken nach unten . Ist ein Seil vorhanden, kann das Frontheben auch in der Variante Hammergriff ausgeführt werden.
Wenn die Umlenkrolle beweglich ist, dies ist meist nur bei professionellen Geräten im Fitnessstudio der Fall, sollte diese so tief wie möglich eingestellt werden, bzw. so tief, dass vom Start der Bewegung Zug anliegt.
Auch beim Frontheben am Kabelzug sollte ein stabiler Stand gewählt werden. Die Füße sind mindestens hüftbreit aufgestellt, die Fußspitzen zeigen leicht nach außen. Die Knie sind leicht gebeugt, um ein Kippen des Körpers nach vorne oder hinten zu vermeiden. Die Rumpfmuskulatur bleibt während der ganzen Übungsausführung unter Spannung.
Durch die Führung des Kabels entsteht ein gleichmäßiger Widerstand. Beim Frontheben am Kabelzug ist es also noch weniger als mit freien Gewichten notwendig, mit Schwung aus dem Körper zu arbeiten.
Stattdessen sollte der Griff in gleichbleibender Geschwindigkeit bis kurz über Schulterhöhe gehoben und dann ebenso kontrolliert wieder abgesenkt werden. Auch am unteren Wendepunkt der Bewegung sollte die Spannung auf dem vorderen Schultermuskel anliegen.
Ausführung des Fronthebens für Muskelmasse Muskulatur kann auch mit vergleichbar leichten Widerständen in einer Belastungszeit von bis zu 120 Sekunden aufgebaut werden. Üblicher sind aber Belastungszeiträume von 40 bis 60 Sekunden, in denen durchgehend Spannung am Zielmuskel anliegt.
Bei einer kontrollierten Ausführung mit kurzer isometrischer Haltephase am oberen Wendepunkt kommt man so auf etwa 10 bis 15 Wiederholungen . Wie gesagt, auch längere Belastungszeiträume können zum Erfolg führen, falls nicht ausreichend Gewicht vorhanden ist.
Das Frontheben am Kabelzug lässt den Einsatz von Intensivierungstechniken zu. Neben den schon erwähnten isometrischen Phasen am obersten Punkt, beziehungsweise in der exzentrischen Phase, bieten sich auch Gipfelkontraktionen (Peak Contraction) an. Hier werden am obersten Punkt mit jeder Wiederholung kurze Endkontraktionen von wenigen Zentimetern durchgeführt.
Tipps zur Trainingsplanung Das Training der vorderen Schulter sollte zeitlich möglichst großzügig vom Training der Brustmuskulatur getrennt werden. Fast alle Brustmuskelübungen involvieren die vordere Schulter. Da könnte sich zusätzliches Frontheben negativ auswirken.
Nicht nur auf die Leistung, sondern letztendlich auch auf den Trainingserfolg.
Deshalb sollten isolierte Übungen für die Schultermuskulatur insgesamt sparsam eingesetzt werden. Ein Übertraining ist in jedem Fall zu vermeiden!
Häufige Fehler beim Frontheben am Kabelzug
Der Kabelzug vereinfacht das Frontheben in gewisser Weise, da durch die Umlenkrollen eine grundlegende Führung gegeben ist. Fehler kann man bei der Übung allerdings nach wie vor machen.
Falscher Griff Kabelzüge lassen sich mit ganz unterschiedlicher Griffen ausrüsten. Dazu zählen Zugstangen in verschiedenen Formen, genauso wie Seile.
Grundsätzlich kann man mit keinem der Griffe wirklich etwas falsch machen. Ich würde aber immer empfehlen, den Griff von unten zu fassen oder die Neutralstellung im Hammergriff zu wählen. So sind Schulter- und Ellenbogengelenk stabiler und es kann effektiv mehr Gewicht bewegt werden.
Falscher Stand Leider sind auch am Kabelzug oft wilde Ganzkörperbewegungen zu beobachten, die mit dem eigentlichen Training wenig zu tun haben.
Grund hierfür ist in erster Linie zu wenig Stabilität im Körper. Die Führung durch die Umlenkrollen nutzt wenig, wenn der Rumpf wachsweich ist und in jeder Bewegung mitgeht: ein stabiler Stand (s. oben) ist dringend notwendig.
Auch der Abstand zum Gerät wird häufig falsch eingeschätzt. Steht der Athlet zu nah am Gerät werden oft unwillkürlich die Ellenbogengelenke weiter gebeugt, was eine Veränderung des Lastarms bedeutet.
Steht man zu weit weg von der Umlenkrolle wird der Körper praktisch mit jeder Wiederholung nach vorne gezogen. Was sich bei geringem Gewicht noch durch Körperspannung ausgleichen lässt, ist bei höheren Gewichten kaum noch zu verhindern.
Falsche Zuglänge Die Umlenkrolle des Kabelzugs sollte sich weitmöglichst in bodennähe befinden, damit frühzeitig Spannung am Zielmuskel anliegt. Die richtige Amplitude des Fronthebens macht aber auch der Kabelzug nicht vor.
Der Griff und damit das Kabel sollten immer bis kurz über Schulterhöhe gehoben werden. Sicher werden die finalen Wiederholungen kürzer sein, aber wenn der Griff unter dem Brustbein stoppt, ist es Zeit, den Satz zu beenden.
Oft genug hat diese Problematik, wie auch die zuvor genannte, mit einem zu hohen Anfangsgewicht zu tun. Es bringt absolut nichts, ein Gewicht zu wählen, das gar nicht über die komplette Zuglänge bewegt werden kann!
Alternativen zum Frontheben am Kabelzug Hat man keinen Kabelzug zur Verfügung, stehen ausreichend zielführende Alternativen für das Training der vorderen Schulter bereit. HIer lässt sich auch nicht behaupten, dass eine Übung grundsätzlich effektiver wäre als die andere.
Frontheben mit Langhantel Die Langhantel lässt keine alternierenden Bewegungen zu, dafür aber hohes Gewicht. Wer ausschließlich eine Langhantel zur Verfügung hat, kann auch damit effektiv Frontheben ausführen.
Frontheben mit Kurzhanteln Kurzhanteln sind für das Schultertraining mindestens ebenso effektiv und lassen einarmige beziehungsweise alternierende Bewegungen zu. Darüber hinaus kann der Griff variiert werden.
Frontheben mit Widerstandsband Mit dem Widerstandsband ist das Frontheben in jeder erdenktlichen Position, auch liegend, möglich. Außerdem kann ein Drehwiderstand im Handgelenk eingebaut werden.
Frontheben mit der Kettlebell Die Kettlebell forciert beim Frontheben einen engen Griff, das muss aber kein Nachteil sein. Im Gegenteil, Form und Funktionalität der Kugelhantel bieten sich für das Schultertraining an.
Schulterdrücken Wer sich mit dem Frontheben schwer tut, kann für die vordere Schulter natürlich auch über Kopf arbeiten . Dabei sind andere Muskeln beteiligt, das muss aber nicht unbedingt ein Nachteil sein.
Military Press Der Military Press ist eine der Königsübungen für die vordere und seitliche Schulter. Wer eine Langhantel und ein wenig Gewicht zur Verfügung hat, kann diese problemlos auch zuhause durchführen.
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