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Kleine Fitnessgeräte für zuhause: Top 5 & Fehlkäufe – 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.
Kann man auf kleinem Raum überhaupt effektiv trainieren? Ich habe gerade nochmal nachgemessen: der größte Teil meines Trainings findet auf etwa 1,5 mal 2 Meter statt.
Krafttraining. Muskelaufbautraining. Bei Bedarf auch konditionelles Training.
Kleine Fitnessgeräte können das Training sogar wesentlich effizienter machen, so meine Behauptung und meine Erfahrung. Die eigentliche Grenze ist nicht im Raum, sondern im Kopf.
Diese platzsparenden Fitnessgeräte verwende ich Alle Angaben lt. Anbieter; Alle Links sind Affiliate Links
Seit über einem Jahr trainiere ich fast ausschließlich zuhause, im mittelgroßen Wohnzimmer einer Etagenwohnung. Sporadisch besuche einen Calisthenics-Platz oder gehe joggen – beides in erster Linier wegen der frischen Luft.
Seit meinem letzten regelmäßigen Training im Fitnessstudio vor etwa anderthalb Jahren habe ich meinen Körperfettanteil reduziert und weiter Muskeln aufgebaut. Zuvor war ich über 25 Jahre im Fitnessstudio aktiv.
Selbstverständlich lassen sich die von mir verwendeten Kleingeräte ebenso effektiv wie platzsparend auch für konditionelles Training und Bodyforming verwenden. Dazu später mehr.
Top 1: Der Schlingentrainer Wenn ich nur ein platzsparendes Fitnessgerät für zuhause verwenden dürfte, dann wäre es der Schlingentrainer. Dabei ist es nicht notwendig, den immer noch eher teuren TRX Suspension Trainer * zu kaufen, es gibt inzwischen sehr gute vergleichbare Produkte* auf dem Markt.
Der Grund dafür ist klar: die hocheffektiven Kraft- und Muskelaufbauübungen mit dem eigenen Körpergewicht lassen sich mit dem Schlingentrainer so dosieren, dass Muskelgruppen, aber auch einzelne Muskeln isoliert trainiert werden können.
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Die Anzahl der möglichen Übungen ist praktisch unbegrenzt und auch nach all der Zeit finde ich immer noch neue Verwendungsmöglichkeiten. Erst kürzlich habe ich eine Idee meiner Freundin übernommen, die im Urlaub eine Schaukel als Ab Wheel – Ersatz verwendet hat. Das gleiche lässt sich mit dem Schlingentrainer nämlich auch ganz wunderbar machen.
Dazu ein nicht ganz unwichtiger Punkt: wer öfter auf Reisen ist oder einfach die Option haben möchte, Outdoor zu trainieren, der findet mit dem Schlingentrainer einen idealen Begleiter. Das Fitnessgerät lässt sich platzsparend in jeder Tasche verstauen und wiegt nur etwa ein Kilogramm.
Pro: Super-Leichtes und platzsparendes Fitnessgerät, mit dem sich alle Muskeln trainieren lassen. Indoor und Outdoor verwendbar.
Contra: Es braucht ein wenig Zeit, um die richtigen Übungen für jede Muskelgruppe zu finden und korrekt umzusetzen.
Top 2: Widerstandsbänder Widerstandsbänder werden von vielen Sportlern komplementär zu den Geräten im Fitnessstudio verwendet. Wenn man ein komplettes Set der kleinen Fitnessgeräte hat, lässt sich aber auch ein vollständiges Trainingsprogramm damit aufziehen.
Der große Trainingsvorteil gegenüber stationären Geräten liegt für mich vor allem im progressiven Widerstand der Gummibänder und zwar in jedem Winkel.
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Während man mit Gewichten natürlich gegen die Schwerkraft arbeiten muss, kann man die Widerstandsbänder praktisch in jeder Position und Höhe befestigen und damit trainieren.
Anders als bei Hanteln steigt die aufzuwendende Kraft mit zunehmender Streckung der Bänder langsam an – damit sind die kleinen Fitnessgeräte nicht nur sehr effektiv, sondern auch für schonendes Krafttraining und Bodyforming in jeder Altersgruppe geeignet.
Dazu lässt sich selbst ein komplettes Set an Widerstandsbändern * locker in einem Turnbeutel verstauen.
Ich verwende die Bänder seit gut einem Jahr als platzsparende Alternative zu Hause und würde sie jeder Mitgliedschaft im Fitnessstudio vorziehen.
Pro: Für Muskelaufbau und Krafttraining bestens geeignet. Progressiver, gelenkschonender Widerstand für Einsteiger und Fortgeschrittene. Platzsparend und in verschiedenen Stärken für jede Muskelgruppe einsetzbar.
Contra: Auch hier muss man sich die richtige Übungsausführung erst aneignen und ein wenig Gefühl für das Fitnessgerät entwickeln. Für ein Full Body Workout sind mehrere Bänder notwendig.
Top 3: Wasser-Boxsack Der Wasser-Boxsack* kann als kleines Fitnessgerät genutzt werden, aber auch für ein vollständiges Box-Workout. Professionelle Sportler trainieren unter anderem mit den Hydro-Boxsäcken.
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Der eigentliche Vorteil für Fitness-Sportler ohne Ambitionen auf eine Boxkarriere liegt aber in der Tatsache, dass Boxtraining mehr Kalorien pro Minute verbrennt als jedes andere Trainings, das ich kenne.
Die Arbeit am Boxsack lässt sich mit Körpergewichtsübungen, zum Beispiel Burpees, Sit-ups und Liegestütze, zu einem vollständigen Muskelaufbau- und Fettreduktionsworkout verbinden. Dabei kann man selbst wählen, ob der Schwerpunkt mehr auf Kraft, Schlagkraft oder eben Fitness liegt.
Zwar taugen auch nicht mit Wasser gefüllte Standardboxsäcke als Fitnessgerät, diese haben aber einen entscheidenden Nachteil.
Große Boxsäcke sind sperrig und mein erstes Boxtraining zuhause ist allein daran gescheitert, dass ich selten Lust hatte, den Boxsack aufzuhängen. An einen Transport für Outdoor-Training war natürlich gar nicht zu denken.
Kleine Boxsäcke sind da schon wesentlich handlicher. Allerdings haben diese den Nachteil, dass sie weit schwingen, entsprechende Schlagkraft vorausgesetzt. 1,5 Meter in jede Richtung sollte da schon frei sein. Platzsparend trainieren sieht anders aus.
Der Wasser-Boxsack ist vergleichsweise klein, frisst aber die Schlagenergie so, dass er kaum ins Schwingen kommt. Entsprechend ist der Platzbedarf wesentlich geringer.
Noch dazu kann man natürlich jederzeit das Wasser ablassen und die Gummihülle allein ist handlich zu transportieren. Man kann also überall trainieren, auch Outdoor, sofern am Trainingsort die Möglichkeit einer Aufhängung und zum Befüllen des Hydro-Boxsacks gegeben sind.
Pro: Die Arbeit am Boxsack ist das beste Fettverbrennungstraining und fördern natürlich auch die Kondition. Darüber hinaus lassen sich Schlagtechniken mit Körpergewichtsübungen sinnvoll kombinieren. Der Wasser-Boxsack ist portabel und auch für die Reisetasche geeignet.
Contra: Man muss zumindest ein gewisse Interesse für Boxtechniken entwickeln, sonst wird das Gerät wahrscheinlich selten genutzt. Weitere Ausrüstung (Bandagen, Boxhandschuhe ) ist nötig. Für Training unterwegs muss irgendwo Wasser zum Befüllen zur Verfügung stehen.
Top 4: Klimmzug-Dip-Kombination Es gibt genau zwei Übungen, auf die ich außerhalb des Fitnessstudios ungern verzichten möchte.
Übrigens: Im Gegensatz zu den Schreiberlingen sog. „Vergleichsportale“ besitze ich tatsächlich Fitnessgeräte 😉 Klimmzüge sind, neben schwerem Rudern (welches man übrigens mit den Widerstandsbändern ausführen kann), die effektivste Übungen für den Latissimus und eine der effektivsten für den Bizeps . Nun kann man Klimmzüge auch Outdoor auf Spielplätzen und Calisthenics-Anlagen machen, die Klimmzugstange zuhause hat aber den entscheidenden Vorteil, dass sie immer verfügbar ist.
Ebenso die Dips. Ich hatte an anderer Stelle bereits geschrieben, dass ich die Dips jederzeit dem Bankdrücken vorziehen würde, wenn es darum geht, effektiv Brust und Trizeps zu trainieren. Man trainiert in einer geschlossenen Kette mit dem eigenen Körpergewicht, spart sich viele Hantelscheiben und ist dazu noch in einer sicheren Position.
Natürlich benötigt man auch viel weniger Platz als auf einer Hantelbank mit Langhantelstange.
Zwar ist die Dip-Klimmzugstation zuhause * kein ganz kleines Fitnessgerät, aber das ist mir die Möglichkeit wert, wirklich jederzeit trainieren zu können.
Pro: Die zwei wichtigsten Übungen für Muskelaufbau und Kraft sind so zuhause nur ein paar Schritte entfernt. Das Gerät lässt sich abnehmen (wenn Besuch kommt) oder sogar zusammenklappen.
Contra: Ein bisschen Platz zuhause wird schon benötigt und natürlich muss die Dip-Klimmzugstation erst montiert werden.
Top 5: Fitnessmatte Zugegeben, die Fitnessmatte * ist streng genommen kein Sportgerät und ich hätte sie mir selbst wahrscheinlich nie angeschafft. Nachdem ich eine geschenkt bekommen habe, verwende ich sie aber bei jedem Training.
Sie ist die ideale Ergänzung für meine Übungen am Schlingentrainer und mit den Widerstandsbändern. Sie ist rutschfest, das ist für einige Übungen nicht ganz unwichtig und schützt außerdem den Boden vor Schweiß und Schmutz.
Natürlich funktionieren auch Planks, Liegestütz, Sit-ups und Burpees besser, wenn man einen stabilen, gepolsterten Untergrund unter sich weiß. Die Fitnessmatte schafft selbst auf kleinstem Raum das Gefühl, professionell zu trainieren.
Für Outdoor-Einsätze und Reisen habe ich die Matte noch nicht ausprobiert, bin mir aber sicher, dass sie auch hierfür gut geeignet ist.
Pro: Schafft professionelles Fitness-Feeling im eigenen Wohnzimmer und lässt sich nach dem Training platzsparend zusammenrollen. Wertet andere Fitnessgeräte durch Dämpfung und hohe Standfestigkeit auf.
Contra: Unbedingt notwendig ist die Fitnessmatte für das Training nicht.
Meine Fehlkäufe und was ich daraus gelernt habe Obwohl ich seit einigen Dekaden begeisterter Fitnesssportler bin, sind auch bei mir schon Trainingsgeräte für zuhause eingestaubt. Das kann natürlich verschiedene Gründe haben, ich meine aber, ein Muster zu erkennen.
Liegestütz-Griffe Tatsächlich habe ich meine Liegestütz-Griffe * irgendwann entsorgt, weil ich sie nie genutzt habe und sie immer irgendwie im Weg standen. Allerdings habe ich zu dem Zeitpunkt auch noch nicht regelmäßig zuhause trainiert.
Heute würde ich das vielleicht anders sehen, vor allem in Kombination mit dem Schlingentrainer. Es bleibt allerdings die Tatsache, dass sich Liegestütze ähnlich effektiv auch ohne Griffe ausführen lassen.
Vor allem, wenn man verschiedene Ausführungsvarianten kennt, verlieren die Griffe an Bedeutung und für mehr als Liegestütze taugen die kleinen Sportgeräte leider nicht.
Würde ich sie verwenden, wenn ich sie heute noch hätte? Vermutlich. Allerdings habe ich bis heute keine Notwendigkeit gesehen, mir ein neues Paar anzuschaffen.
Fingerhanteln Meine Fingerhanteln in Stärke 150 lbs. und 200 lbs *. habe ich noch. Sie liegen seit Wochen und auch in diesem Moment ungefähr eine Armlänge entfernt von mir.
Wie oft habe ich sie in dieser Zeit benutzt? – 0 mal.
Es mag daran liegen, dass ich keine Präferenz für Unterarm- und Handkraft habe, obwohl ich es schon gebrauchen könnte. Der eigentliche Grund ist aber, dass mir ein so isoliertes Training für einen kleinen Bereich wenig sinnvoll erscheint und von Fitness im Sinne eines kardiologischen Trainings ist hier natürlich überhaupt nicht die Rede.
Ich bin überzeugt, vor allem mit den Widerstandsbändern effektiv meine Griffkraft trainieren zu können und zwar in Kombination mit anderen, größeren Muskelgruppen. Wer mal versucht hat, den Zug großer Widerstandsbänder längere Zeit isometrisch zu halten, der weiß, wovon ich rede.
Kurzum, die Fingerhanteln sind natürlich ein platzsparendes Trainingsgerät, aber Vielseitigkeit ist nun wirklich nicht ihre Stärke und der geringe Nutzen führt dazu, dass sie zwar zunächst begeistert angeschafft, dann aber selten bis gar nicht benutzt werden.
Nun haben diese Federhanteln wenigstens noch den Vorteil, dass sie sehr günstig sind. Das kann man nicht von allen Sportgeräten behaupten, die dieselbe Schwäche haben.
Heimtrainer Ich fasse unter dem Begriff Heimtrainer mal alle kleinen Fitnessgeräte zusammen, die platzsparend neben oder unter dem Sofa verstaut werden und irgendwann auch da bleiben. Das gilt für sogenannte Mini-Heimtrainer * genauso, wie für klappbare Home Fitness Bikes *.
Ich könnte diese Geräte hier anpreisen und mit ein bisschen Glück vielleicht sogar eine gute Provision vom Anbieter bekommen. Die Wahrheit ist aber, dass ich selbst nie in die Versuchung geraten bin, mir so einen Heimtrainer anzuschaffen. Auch habe ich in den letzten 30 Jahren niemanden kennengelernt, der diese Geräte regelmäßig verwendet, geschweige denn, damit sportliche Erfolge vorzuweisen hat.
Das dürfte auch schwer werden, denn selbst wenn man sich regelmäßig dazu durchringt, eine Runde auf dem klappbaren Fahrrad Heimtrainer zu drehen: der Umsatz an Kalorien ist unterhalb einer halben Stunde zu vernachlässigen , muskuläre Fitness ist damit schon gar nicht zu erreichen.
Ineffektiv, eintönig und zu teuer, das sind meine Kritikpunkte an den Heimtrainern dieser Welt, die entweder irgendwann im Keller versauern oder alle paar Monate bei ebay Kleinanzeigen weitergereicht werden.
Kurzum, guten Gewissens kann ich diese Geräte leider nicht empfehlen.
Fitness & Bodyforming mit kleinen Fitnessgeräten Stattdessen sollte man sich an platzsparende Fitnessgeräte halten, die trotz ihrer geringen Größe vielseitig einsetzbar sind, so wie meine Top 5.
Mir ist klar, dass meine Auswahl eher auf Muskeltraining ausgelegt ist, weil das eben in erster Linie meine persönliche Zielsetzung ist. Mit ein bisschen Kreativität kann man aber alle empfohlenen Geräte für ein konditionsbasiertes HIIT (Hochintensives Intervalltraining) und auch für Gewichtsreduktion und Bodyforming nutzen.
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Dabei muss man sich lediglich an zwei Prinzipien halten:
1. Belastungsdauer verlängern (durch geringere Widerstände)
2. Pausenzeiten verkürzen (zum Beispiel auf 30 oder sogar 15 Sekunden)
Schon wird aus dem Krafttraining ein Kraft-Ausdauer-Trainnig mit wesentlich höherem Energieverbrauch als man es auf einem Heimtrainer-Fahrrad jemals erreichen könnte.
Zwar benötigt man als Einsteiger in der Regel ein wenig länger, um mit den verschiedenen Übungen warm zu werden, dafür hält die Motivation aber auch deutlich länger an.