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Hyperextensions-Alternative zu Hause – Sports Gear Patrol Zum Inhalt springen Keine Werbung, dafür Partnerlinks!
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Eine Hyperextension-Alternative für zu Hause zu finden, bedeutet nicht, auf dem Boden zu liegen und das Bein zu heben. Wenn es so einfach wäre, gäbe es die Übung so nicht, die wahrscheinlich zu den effektivsten Dingen gehört, die man für den unteren Rücken tun kann.
Wenn wir eine gleichwertige Alternative für Hyperextensions zu Hause suchen, dann muss diese gezielt für mehr Stabilität im unteren Rücken sorgen und an den individuellen Leistungsstand anpassbar sein.
Ein Sportler, der sich mit der Hyperextensions-Alternative auf schwere Grundübungen vorbereiten möchte, hat andere Zielsetzungen als jemand mit einem frischen Bandscheibenvorfall.
Das Beinheben im Vierfüßlerstand diese Bandbreite abdecken könnte, scheint mir etwas gewagt. Wir schauen uns nach Alternativen um.
Gymnastikball als Rückenstrecker-Alternative Eine günstige Hyperextensions-Alternative ist der Gymnastikball. Zwar büßt man mit dem Ball ein wenig Stabilität ein, das muss aber im Sinne eines funktionalen Rückentrainings nicht schlecht sein.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Der Gymnastikball lässt sich auf die gewünschte Härte aufpumpen. Dann benötigt man nur noch etwas, um die Füße zu arretieren oder man hält sie einfach an einer Wand, wie der junge Mann im Video.
Beim Kauf des Gymnastikballs als Hyperextension-Alternative sollte man im Zweifelsfall zu einem größeren Modell greifen. Der Ball sollte eine möglichst vollständige Bewegungslänge zulassen, um den Rückenstrecker über die Full Range of Motion trainieren zu können.
Wer für seine Hyperextensions-Alternative dann doch ein bisschen mehr Stabilität benötigt, der kann sich zusätzlich eine Ballschale zulegen.
Vorteile des Gymnastikballs als Hyperextension-Alternative für zu Hause:
Günstig in der Anschaffung Wenig Platzbedarf Auch für Erkrankungen, Bandscheibenvorfall, etc. geeignet Hanteln statt Hyperextensions Wenn man Kurzhanteln oder, noch besser, eine Langhantel zur Verfügung hat, kann man hiermit einen mindestens gleichwertigen Ersatz für Hyperextensions entwickeln.
Zwar ist eine Langhantel mit Gewichten teurer in der Anschaffung als ein Gymnastikball, dafür ist das Sportgerät aber auch vielseitiger.
Diese Lösung bietet sich vor allem dann an, wenn man ohnehin vorhatte, nicht nur den Rückenstrecker zu trainieren, sondern den ganzen Körper ein bisschen mehr auf Vordermann zu bringen.
Beides, Langhantel und Kurzhanteln, machen verschiedene Ausführungen des Kreuzhebens möglich, eine Übung, bei welcher der Rückenstrecker besonders involviert ist.
Empfehlen würde ich die Ausführungsvariante mit gestreckten Beinen . Diese ist eine ideale Hyperextensions-Alternative für zu Hause, weil sie den Rückenstrecker als Zielmuskel hervorhebt und gleichzeitig weniger Gewicht benötigt als die Standardversion.
Zwar hat die Belastung hohe isometrische Anteile , ist also weniger dynamisch als zum Beispiel auf dem Pezziball und damit auch weniger für die Flexibilisierung in dem Bereich geeignet. Wenn es aber schlicht um die Kräftigung der Lendenwirbelsäule geht, dann ist diese Übung eine der besten überhaupt.
Vorteile der Hanteln als Hyperextensions-Alternative für zu Hause:
Hochintensives Krafttraining für den Rückenstrecker Belastung kann durch Gewichte zielgenau angepasst werden Sportgerät kann für andere Muskeln vielseitig verwendet werden Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden.
Hantelbank als Hyperextensions-Ersatz Eine Hantelbank zu Hause kann die Hyperextensions im Fitnessstudio ersetzen. Wer keinen Trainingspartner hat, muss allerdings die Füße unter das Polster klemmen, um nicht von der Bank zu rutschen.
Eine andere Möglichkeit ist, sich quer über die Hantelbank zu legen, so dass nur der Beckenbereich aufliegt und die Füße mit irgendetwas zu beschweren, zum Beispiel einer gefüllten Sporttasche. Eventuell besteht auch die Möglichkeit, die Füße irgendwo festzuklemmen.
Ein dritter Weg, allerdings eher für etwas fortgeschrittene Sportler, sind die Reverse-Hyperextensions .
Hier liegt man mit dem Oberkörper auf der Bank auf und hat so die Möglichkeit, sich mit den Armen festzuhalten, was schon ein bisschen bequemer ist. Die dynamische Bewegung wird dann mit den Beinen eingeleitet und ebenfalls über das Hüftgelenk ausgeführt.
Vorteile der Hantelbank als Hyperextensions-Alternative zu Hause:
Gutes Preis-/Leistungsverhältnis Vielseitig einsetzbar Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Hyperextensions-Geräte für den Heimbereich Der Königsweg ist die Anschaffung eines Hyperextensions-Gerätes für zu Hause. Voraussetzungen sind ein wenig Geld und ein wenig Platz. Letzteres auch nicht immer, wie wir gleich sehen werden.
Es gibt erschwingliche Hyperextensions-Alternativen für zu Hause, die den kommerziellen Geräten kaum nachstehen und eine sichere und kontrollierte Ausführung der Übung zulassen.
Deswegen sollte man aber nicht gleich das erstbeste Gerät kaufen, denn wie immer gibt es auch billigen Schrott aus Fernost, mit dem man wahrscheinlich wenig Freude hat. Folgende Kriterien sind zu bedenken.
Funktionalität Das Hyperextensions-Gerät sollte die Ausführung der Übung technisch sauber und bequem ermöglichen.
Dafür ist es notwendig, dass das Gerät folgende Eigenschaften hat:
höhenverstellbar breite Auflagefläche bequeme Polsterung Sitzt das Polster zu tief, wird oft eher die ischiocrurale Muskulatur trainiert als der Rückenstrecker. Sitzt es zu hoch, ist ein effektives Training über die Lendenwirbelsäule nicht möglich.
Ebenso möchte man nicht auf zu schmalen Polstern herumrutschen müssen.
Ob man dabei in der Horizontalen arbeitet oder im 45°-Winkel Hyperextensions macht, ist oft Geschmackssache. Meines Erachtens haben Anfänger und Menschen mit Bandscheibenvorfall oder ähnlichen Einschränkungen im 45°-Winkel mehr Bewegungslänge, in der sie wirklich effektiv arbeiten können.
Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden.
Stabilität Der Faktor Stabilität bei Hyperextensions setzt sich aus folgenden Punkten zusammen:
maximale Belastbarkeit Standfestigkeit Eigengewicht Ganz gleich, was der Hersteller über die maximale Belastbarkeit aussagt: wenn das Gerät selbst nur knapp über 10 kg wiegt (das gibt es), dann würde ich mich darauf in einer akuten Gefahrensituation wähnen.
Neben der maximalen Belastbarkeit ist also auch das Eigengewicht des Rückentrainers im Auge zu behalten.
Zur Standfestigkeit des Gerätes gehören rutschfeste Füße und fest arretierbare Polster . Fairerweise muss aber gesagt werden, dass selbst kommerzielle Geräte oft an letzterem scheitern, weil die bewegliche Last auf diesen Bereichen relativ hoch ist.
Platz & Geld Preislich liegen die meisten Hyperextension-Geräte etwa auf dem Niveau einer günstigen Hantelbank . Man sollte hier nicht auf den Euro schauen, denn oftmals bekommt man für 50 Euro mehr schon wesentlich stabilere und insgesamt hochwertigere Geräte.
Einige Hyperextension-Geräte lassen sich für weitere Übungen nutzen, wodurch das Preis-/Leistungsverhältnis weiter verbessert wird. Wer zum Beispiel einen stabilen Rumpf haben möchte, der sollte auch die Bauchmuskulatur trainieren.
Der Platzbedarf entspricht ebenfalls etwa dem einer Hantelbank. Es gibt aber auch klappbare Geräte , die sich platzsparend verstauen lassen. Hier ist wiederum auf die Stabilität zu achten.
Vorteile der Hyperextensions-Geräte für zu Hause:
Wenig Platzbedarf Manche Modelle klappbar Vollständiger Ersatz für die Übung im Fitnessstudio FAQ Wir verwenden Cookies, um unsere Website und unseren Service zu optimieren.
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