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Langhanteln für Frauen: der kleine Unterschied – 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.
Langhanteln für Frauen unterscheiden sich geringfügig von ihren männlichen Gegenstücken. Im Zweifelsfall kann Frau also auch eine Langhantel mit Standardmaßen verwenden. Es ist aber entscheidend vor dem Kauf zu wissen, wo die Unterschiede liegen und in welchen Fällen man sich eben doch eine Langhantel für Frauen zulegen sollte.
Wir schauen uns verschiedene Modelle an und finden heraus, welche Langhantel für welches Training geeignet ist.
Die richtige Langhantel für Frauen: welche Länge passt? Man findet Langhanteln, für Frauen und Männer, üblicherweise in folgenden Längen:
120 cm 140 cm 160 cm 180 cm 200 cm Das Gewicht dieser Hantelstangen variiert, je nach Größe, zwischen 7 und 11 Kilogramm . Darüber hinaus gibt es Olympia-Langhanteln mit einer Länge von 220 cm und einem meist deutlich höherem Eigengewicht. Das genormte Wettkampfgewicht beträgt 20 Kilogramm .
Frauen, die eine Langhantel für zu Hause kaufen möchten, sollten zunächst ganz praktisch überlegen, wie viel Platz für die Übungen zur Verfügung steht und welche Art Training durchgeführt werden soll.
Schließlich soll die Langhantel weder im Fernseher noch im Glastisch landen.
Mein Ratschlag für Frauen, die auf sehr begrenztem Raum zu Hause trainieren: Schnapp dir einen Besenstiel, diese sind etwa 130 cm lang, oder was sonst in der Länge gerade verfügbar ist und prüfe, ob in deiner Trainingsecke überhaupt genug Platz für eine längere Hantelstange wäre.
Langhanteln für Frauen bis 160 cm Länge Damit ist die Länge der Hantel gemeint 😉
Vielfach spricht überhaupt nichts dagegen, dass Frau sich eine kürzere Langhantel zulegt. Es gibt im Grunde nur zwei Nachteile.
Zum einen ist mit der kürzeren Gesamtlänge natürlich auch eine kürzere Scheibenaufnahme verbunden und es passen weniger Scheiben auf die Langhantel. Für Frauen sollte das in den allermeisten Fällen aber kein Problem sein.
Selbst die kürzeste Version von 120 cm hat in der Regel eine Aufnahmelänge von etwa 18 cm, das heißt, es würden drei der relativ dicken und von mir ungeliebten Plastik-Zement-Scheiben mit 10 kg drauf Platz haben. Ergibt insgesamt 60 Kilo Zuladung für diese kürzeste Version und für viele ist das mehr als ausreichend.
Darüber hinaus ist auch die maximale Griffweite leicht eingeschränkt. Einen Unterschied macht das aber meines Erachtens nur für schwere Kniebeugen , fürs Bankdrücken und natürlich für athletische Übungen wie Clean & Snatch.
Fitnesshanteln für Frauen Der aufmerksamen Leserin wird aufgefallen sein, dass die Unterschiede bis hierhin nicht unbedingt frauenspezifisch sind. Allerdings gibt es einige Frauen, die Langhanteltraining zu Hause eher als Ersatz für den Kursbereich sehen, zum Beispiel Pump-Kurse, und gar nicht mit schweren Gewichten trainieren wollen.
In diesem Fall könnte man sich natürlich auch eine Fitnesshantel zulegen, die innen hohl sind, entsprechend wenig wiegen und mit Plastikgewichten auf etwa 20 bis 30 Kilo bestückt werden.
Fitnesshanteln dieser Art können sinnvoll sein, wenn Frau ihr Langhanteltraining wie einen Fitnesskurs kreiert und eher Begriffe wie “auspowern” mit dem Training verbindet. Ein guter Indikator ist: wenn Übungen in Zeittaktung ausgeführt werden sollen, also zum Beispiel eine Minute Bizepscurls, direkt gefolgt von einer Minute Squats, direkt gefolgt von einer anderen Übung, dann scheint eine Fitnesshantel die beste Lösung.
Wenn Krafttraining, Muskelaufbau, beziehungsweise Bodyforming das Ziel ist und Wiederholungen in Form von einzelnen Sätzen, zum Beispiel 3 Sätze à 8 bis 12 Wiederholungen, durchgeführt werden, dann scheint mir auch für Frauen eine Langhantel aus Metall langfristig sinnvoller.
Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden.
Langhanteln für Frauen bis 200 cm Gleich vorweg: mir würde spontan kein Grund einfallen, warum gerade Frauen Langhanteln von 2 Meter Länge haben sollten.
Entweder man hat vor, im Bereich Krafttraining schwere Grundübungen wie Kreuzheben auszuführen , in diesem Fall würde ich eine echte Olympiahantel mit 220 cm Länge vorschlagen oder man bleibt im Bereich des Bodyforming, Bodybuilding und gemäßigten Krafttrainings.
In diesem Fall scheint mir eine Langhantel für Frauen von 160 cm, maximal 180 cm ideal.
Mit einer 160er Langhantel lassen sich auch Übungen wie Bankdrücken, Kreuzheben und Kniebeugen problemlos durchführen, es sei denn, Frau kann bereits Gewichte weit im dreistelligen Kilobereich bewältigen.
Frauen, die mit der Langhantel gezielt Muskeln aufbauen und fitter werden wollen und vielleicht sogar darüber nachdenken, sich mittelfristig eine Hantelbank oder ein Power Rack zuzulegen, sind mit diesen Hanteln am besten bedient.
Das gesagt: Es gibt Hantelsets, die weniger Gewicht aufnehmen können, dafür aber auch deutlich günstiger sind als Hantelstangen aus Vollmetall. Frauen denen eine Langhantelstange mit Maximalbelastung von 120 kg ausreicht, könnten hier eine kostengünstige Alternative für zu Hause finden.
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Olympiahanteln für Frauen Wahrscheinlich aufgrund des CrossFit Booms gibt es in Fitnessstudios immer mehr Frauen, die sich auch an freie, mehrgelenkige Übungen mit der Langhantel wagen. Eine Entwicklung, die absolut zu begrüßen ist, zumal die Körper der CrossFit-Damen eine klare Aussage darüber abgeben, dass man stark und trotzdem weiblich aussehen kann.
Wenn derlei Übungen zu Hause ausgeführt werden sollen, braucht Frau zunächst einmal Platz und eine Hantelstange, die bei schwerem Gewicht entsprechend mitfedert.
Zu empfehlen ist dann eine Olympiahantel. Die sind aus dem entsprechenden Material gefertigt und verfügen über gelagerte Aufnahmen , damit das Gewicht keine Eigendynamik entwickelt.
Olympiahanteln sind 220 cm lang und wiegen 18 kg bis 20 kg (die Wettkampfnorm ist 20 kg). Außerdem kommt die Aufnahme für Hantelscheiben immer in 50 mm Stärke . Gewichte für die Olympiahantel sind also nicht mit Kurzhanteln kompatibel und umgekehrt, es sei denn, man hat eine 50 mm Kurzhantel.
Der Griffdurchmesser einer Olympiahantel beträgt zwischen 28 mm und 31 mm , es gibt aber auch einige Modelle, deren Griffweite lediglich 25 mm beträgt. Geht man davon aus, dass Frauen im Schnitt kleinere Hände haben, kann man in diesem Fall von einer Langhantel für Frauen sprechen.
Allerdings sind diese Hanteln meistens nur bei speziellen Herstellern zu finden und Frauen in Fitnessstudios trainieren problemlos mit Standard-Olympiahanteln. Ich würde diesem Unterschied also nicht allzu große Bedeutung beimessen.
Welches Gewicht benötigt Frau (Anfänger) auf der Langhantel? Langhanteln für zu Hause haben in der Regel einen Durchmesser von 25 bis 30 mm für die Scheibenaufnahme, das heißt, es können Hantelscheiben mit einem Innendurchmesser von 30 mm verwendet werden.
Wie viel Gewicht Frau für ihr Langhanteltraining braucht, hängt natürlich von der Art der ausgeführten Übung ab. Für Übungen wie Bizepscurls und Military Press reichen 2 x 5 kg Scheiben plus das Eigengewicht der Stange wahrscheinlich vorerst aus.
Mehrgelenkige Übungen wie Bankdrücken, Kniebeugen und Kreuzheben benötigen natürlich mehr Widerstand. Da die Aufnahme eher kleiner Hantelstangen für Frauen in der Länge begrenzt ist, würde ich davon abraten, sich nur “Kleinzeug” als Hantelscheiben anzuschaffen.
Stattdessen scheint mir folgende Zusammenstellung für den Anfang sinnvoll:
2 x 10 kg 4 x 5 kg 2 x 2,5 kg 2 x 1,25 kg Mit dem Eigengewicht der Hantelstange kommt man so auf etwa 55 kg und sollte auch für die genannten schweren Übungen genug Widerstand beisammen haben.
Wie effektiv ist Langhanteltraining für Frauen? Das Langhanteltraining für Frauen ist vor allem dann sinnvoll, wenn nicht nur Übungen für den Oberkörper, sondern auch für Beine und Po ausgeführt werden sollen.
Die großen Muskeln der unteren Extremitäten benötigen mehr Gewicht und eine gewisse Stabilität. Kurzhanteln erfüllen hier vielfach nicht mehr den Zweck. Kniebeugen und Ausfallschritte für Oberschenkel und Po, Rumänisches Kreuzheben für die Oberschenkelrückseite , diese Übungen sollte man ab einem gewissen Leistungsstand mit einer Langhantel ausführen.
Wenn Frauen ihren Körper mit der Langhantel formen wollen, dann sollten sie, genau wie die Männer, in einem eher niedrigen Wiederholungsbereich (< 15 Wh.) und mit entsprechend höheren Gewichten arbeiten. Hierfür taugt dann nur eine richtige Hantelstange aus Metall.
Power-Workouts können aufgrund der längeren Belastungsdauer auch mit kleineren Gewichten, Kurzhanteln oder Fitnesshanteln, durchgeführt werden. Wer allerdings sichtbar seinen Körper im Beine-Po-Bereich formen will, der hat mit der Langhantel das effektivste Mittel.
Fazit: muss man als Frau eine spezielle Langhantel besitzen? Fakt ist, dass eine zu dicke Hantelstange schon einige Wiederholungen kosten kann. Das haben nicht nur Frauen, sondern auch Männer erfahren, die vielleicht mal Klimmzüge an einer ungewohnten, etwas dickeren Stange machen mussten, weil ihr Lieblingsgerät besetzt war.
Wer sich als Frau oder Mensch mit eher kleinen Händen eine neue Hantelstange für zuhause zulegen möchte, sollte durchaus in Erwägung ziehen, eine dünnere Stange zu wählen. Ansonsten ändert sich nichts, die Scheibenaufnahme ist dann immer noch kompatibel mit 30 mm oder 50 mm Hantelscheiben, je nach Modell.
Zwingend notwendig ist das schmalere Format aber nicht, zumal es mit Zughilfen und Kreuzgriff Möglichkeiten gibt, die Stange fest zu fassen. Für die meisten Damen ist die Arbeit mit einer „regulären“ Hantelstange absolut machbar.
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