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Trapezmuskel trainieren & Nackenmuskulatur aufbauen: Top 5 Zum Inhalt springen Schwache Nackenmuskulatur sieht nicht nur doof aus, sie kann auch zu den wildesten Beschwerden im ganzen Körper führen. Umso erstaunlicher, dass viele Trainingspläne diesen Bereich unzureichend oder gar nicht berücksichtigen.
Die gute Nachricht: Nackenmuskulatur aufbauen kann man nicht nur im Fitnessstudio. Mit wenig Ausrüstung lässt sich auch zu Hause für einen starken Nacken sorgen.
Nacken aufbauen durch Training des Trapezmuskels Neben der Lendenwirbelsäule ist der Nacken aus gesundheitlicher Sicht vielleicht der wichtigste Trainingsbereich. Das gilt auch und vor allem für Nicht-Sportler.
Chronische Nackenschmerzen, Schwindelgefühle, sogar Übelkeit können Folge einer zu schwachen Nackenmuskulatur sein. Die Beschwerden setzen sich oftmals über den ganzen Tag und in die Nacht fort, wodurch Stress, Überlastung und Schlaflosigkeit folgen können. Auch chronische Kieferschmerzen können hieraus entstehen.
Optisch kann sich ein schwacher Muskel in einer sehr unvorteilhaften Alltagshaltung bemerkbar machen und das gilt für Sportler und Normalbürger.
Letztere haben, nicht erst seit es Handys gibt, das Problem, das Kopf und Schultern sehr unschön nach vorne fallen. Dabei ist eine aufrechte Körperhaltung in unserer Gesellschaft mehr als nur gesund, sie ist Ausdruck von Selbstvertrauen und Charakter, was sich in Aussprüchen wie “sich gerade machen” niederschlägt.
Ich fand es schon immer faszinierend, dass vor allem junge Frauen sich mit großem Aufwand um die üblichen Problemzonen kümmern, aber mit dieser sehr unattraktiven Körperhaltung im Sitzen und Stehen offensichtlich überhaupt kein Problem haben.
Bei Kraft- und Muskelaufbausportlern wiederum begegnet einem oftmals das Phänomen, dass das Rückentraining praktisch nur aus Übungen für den Latissimus dorsi besteht. Bewusst oder unbewusst trainieren diese Sportler mit jeder Übung wieder den gleichen Muskel, was oft in einer muskulären Dysbalance endet.
Dabei ist Nackenmuskulatur aufbauen wirklich nicht besonders kompliziert.
Was genau macht die Nackenmuskulatur? Wenn wir von Nackenmuskeln sprechen, dann ist ein einziger Muskel relevant und das ist der musculus trapezius oder einfach Trapezmuskel.
Aus dem Verlauf des pars ascendens ist leicht nachvollziehbar, warum der Trapezmuskel Kapuzenmuskel heißt. Wenn wir Nackenmuskulatur aufbauen wollen, interessiert uns dieser Anteil aber am wenigsten.
Anatomography /
CC BY-SA 2.1 JP
Der Trapezmuskel teilt sich in drei Segmente auf, deren Funktionen teilweise ineinander übergehen.
Die Hauptfunktion ist das Heben der Arme über 90° , dazu wird das Schulterblatt durch die verschiedenen Muskelanteile gedreht und an den Körper herangezogen. Oberer und mittlerer Anteil, das, was wir hier als Nackenmuskel definieren, sind am Zusammenziehen der Schulterblätter und am Heben der Schulter (Shrugs) beteiligt.
Alle Anteile zeigen höhere Aktivität bei Übungen mit freien Gewichten. Das ist nachvollziehbar, denn schließlich ist der Trapezmuskel für die Stabilisierung der Schulterblätter mitverantwortlich und da muss bei gerätegeführten Übungen wesentlich weniger Arbeit geleistet werden.
Während der obere Anteil (pars descendens) beim Heben des Arms über 90° besonders aktiv wird, trägt der mittlere Anteil (pars transversa) den Hauptanteil beim Schulterheben (Shrugs).
Der obere Anteil des Trapezmuskel weist einen höheren Anteil schnell zuckender Typ II Muskelfasern auf. Er ist also auf das Bewegen schwerer Lasten mit geringer Belastungszeit ausgelegt und sollte tendenziell seltener trainiert werden. Typ II Muskelfasern benötigen länger, um sich zu regenerieren.
Alle Muskelanteile sollten möglichst über die volle Bewegungslänge trainiert werden.
Mit den richtigen Übungen Nackenmuskulatur aufbauen Shrugs Shrugs gehören zu den bevorzugten Übungen für den querverlaufenden und den absteigenden Ast des Trapezmuskels. Sie können mit vergleichsweise hohen Widerständen durchgeführt werden. Hierfür eignen sich Fitnessbänder ebenso wie Lang- oder Kurzhanteln.
Es ist anzuraten, die Shrugs mit dem Widerstand vor dem Körper (anstatt seitlich) durchzuführen. Wir können einen höheren Druck auf den Zielmuskel aufbauen, wenn zeitgleich zum Zug nach oben die Schulterblätter zusammengezogen werden.
Das Gewicht sollte dabei nicht die Range of Motion beeinträchtigen. Wer schnell und effektiv Nackenmuskulatur aufbauen will, sollte die Shugs immer über die volle Bewegungslänge bringen, ein Spiegel kann dabei sehr hilfreich sein.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Schulterkreisen Menschen mit chronischen Nackenschmerzen, Fehlhaltung, Bewegungseinschränkungen sollten das Schulterkreisen den Shrugs vorziehen. Nicht nur werden hier alle notwendigen Muskelanteile aktiviert, es findet auch die in vielen Fällen dringend notwendige Mobilisierung in der Schulter statt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Man kann diese Übung durchaus sehr effektiv für die Zielsetzung Muskelmasseaufbau einsetzen. Für diesen Zweck bestückt man die Hände einfach mit passenden Kurzhanteln .
Overhead Press Der Overhead Press ist vielleicht die beste Übung für den absteigenden Ast des Trapezmuskels. Hier starten wir ja bereits mit abduzierten Armen und können die Gewichte über dem Kopf zusammenführen.
Hierfür eignen sich Kurzhanteln besser als die Langhantel, die üblicherweise beim Military Press eingesetzt wird. Wer sitzend mit Lehne arbeitet, sollte diese leicht schräg stellen, so dass nur der Bereich der Lendenwirbelsäule stabilisiert wird.
Der obere Rücken, vor allem die Schulterblätter, sollten frei bleiben. Wie oben beschrieben, ist das Zusammenführen und Rotieren der Schulterblätter eine der Funktionen des Trapezmuskels. Drückt man den oberen Rücken in die Lehne, kann diese Funktion nicht erfüllt werden.
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Da beim Overhead Press in erster Linie der pars descendens trainiert wird und dieser sich eben mehrheitlich aus Typ II Muskelfasern zusammensetzt, sollte die Übung mit tendenziell niedriger Wiederholungszahl und hohem Gewicht, dafür aber in der Frequenz eher selten ausgeführt werden.
Horizontale Shrugs Neben den Standard-Shrugs, die vertikal ausgeführt werden, eignen sich die horizontalen Shrugs sehr gut, um den oberen und mittleren Muskelanteil zu erwischen und nebenbei die Beweglichkeit im Schultergelenk zu trainieren,
Nicht nur für Einsteiger können Fitnessbänder dabei ein adäquater Ersatz für das Eisen sein.
Die Übung sollte nicht mit einer Horizontalflexion im Schultergelenk verbunden werden, sprich: es ist davon abzusehen, die Arme hinter den Körper zu führen. Das ist eine andere Übung und Kombinationen in diesem Bereich gehen oft schief.
Konzentriere dich darauf, bei jeder Bewegung nur so weit wie möglich die Schulterblätter zusammenzuführen.
Hingegen lässt sich isometrischer Druck durch Zusammenführen und Halten der Schulterblätter durchaus mit den vertikalen Shrugs kombinieren. Man braucht nur ein bisschen Fantasie, Kurzhanteln und ein paar Bänder.
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Widerstandsbänder einsetzen Natürlich gibt es auch genügend Übungen, bei denen die Last direkt mit dem Kopf bewegt wird und das kann beim Nackenmuskulatur aufbauen durchaus hilfreich sein. Ein Wort der Warnung ist aber angebracht.
Wer irgendeine Art von Druck- oder Zugkraft direkt auf die Halswirbel legt, der sollte schon ziemlich genau wissen, was er tut. Solche isolierten Übungen, bei denen kein Hilfsmuskel ein zu hohes Gewicht ausgleichen kann, erfordern ein sehr gutes Körpergefühl und ein Verständnis für Momentum.
Dies gesagt, spricht überhaupt nichts dagegen, den Kopf, bevorzugt gegen den Widerstand von Powerbändern , kontrolliert nach hinten, vorne und zur Seite zu bewegen. Natürlich kann das auch isometrisch passieren.
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Mit dem richtigen Widerstand kann das eine echte Herausforderung sein.
Kraftsportler, die nur Eisen als Widerstand akzeptieren, können das natürlich auch mit Gewichtsscheiben oder Kurzhanteln regeln. Aber dann bitte richtig machen!
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Fazit: Nackenmuskulatur aufbauen ist gar nicht so schwer Keine dieser Übungen erfordert besonderes sportliches Talent oder eine teure Ausrüstung. Gesunder Menschenverstand ist aber, wie immer, hilfreich.
Ich kann an dieser Stelle nur noch einmal betonen, dass die Range of Motion entscheidender ist als das reine Gewicht. Wer die Beweglichkeit der Schulterblätter einschränkt, weil er sie in eine Bank presst und / oder mit zu hohen Gewichten arbeitet, hat das Spiel schon halb verloren.
Nackenmuskulatur trainieren bedeutet, die Beweglichkeit im Schultergelenk finden und nutzen.
Wie gesagt, empfehle ich, schwere über Kopf Übungen bis zur Ausbelastung, aber dafür eher selten durchzuführen. Auch Shrugs sollten nicht dreimal die Woche auf dem Plan stehen. Hingegen können isometrische Übungen gegen Powerbänder durchaus mehrmals die Woche Platz im Trainingsplan finden.
Ansonsten: Train hard, stay safe!
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