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Gluteus Maximus trainieren - Po Training zu Hause Zum Inhalt springen Alle Welt schaut auf den Gluteus Maximus, Frauen, wie auch Männer. Ein knackiger Hintern ist für viele primäres Merkmal von Attraktivität und Leistungsfähigkeit. Die meisten Besucher im Fitnessstudio wollen auf irgendeine Weise den Po trainieren, zu Hause geht das aber genauso gut – wenn man ein paar Regeln beachtet.
Aus dem Gewirr an Übungen, die, meist ohne besondere Begründung, empfohlen werden, suchen wir uns für das Gluteus Maximus Training zu Hause mal die heraus, die am effizientesten sind, also den meisten Nutzen für die investierte Zeit versprechen.
Was wissen wir über den Gluteus? Nachdem gefühlt alle Männer und Frauen Gluteus trainieren wollen, sollte man meinen, dass ein bisschen mehr über den Muskel bekannt ist. Tatsächlich weiß die Wissenschaft aber gar nicht so viel und das, was bekannt ist, wird in Online Foren und Blogs gerne ignoriert, vermutlich aus Unwissenheit.
Hintern trainieren bedeutet für viele immer noch eine Reihe von Übungen abarbeiten (ich habe bei der Recherche Listen von bis zu 16 Übungen gesehen) und irgendwie auf Erfolg hoffen. Das können wir besser.
Wusstest du, dass der m. gluteus maximus der größte Muskel im Körper ist?
Keiner weiß genau warum. Meine Vermutung geht dahin, dass er als Hüftstrecker Relevanz als Flucht- und Jagdmuskel hatte. Deswegen steht er wahrscheinlich bei Männern und Frauen für Leistungsfähigkeit.
Wer keinen Arsch in der Hose hat, kann die Kinder nicht beschützen, wer halbärschig auf die Jagd geht, verhungert.
Einigen wir uns darauf, dass der m. gluteus maximus der Hauptverantwortliche für einen knackigen Hintern ist. Wir wollen also im weiteren Verlauf den Gluteus Maximus trainieren.
Der Gluteus besteht aus verschiedenen Anteilen, die entsprechend eine ganze Reihe von Ursprungs- und Ansatzpunkten und damit auch verschiedene Funktionen haben. Das wird für unser Training noch relevant sein.
Dafür spricht auch die Tatsache, dass der Po Muskel tiefe Strukturen aufweist, es also Muskelfasern gibt, die nicht an der Oberfläche zu sehen sind, aber natürlich zur Gesamtgröße beitragen.
Aufgrund der Verläufe und Funktionen kann man die Po Muskulatur grob in zwei Anteile aufteilen, den oberen und den unteren. Diese Anteile scheinen aus unterschiedlichen Muskelfasertypen zu bestehen, was im Training ebenfalls beachtet werden sollte.
Wer sich über Verlauf und Funktion des m. gluteus maximus genau informieren möchte, findet diese Infos wie immer gebündelt bei den Kollegen von DocCheck . Hier gehen wir nur insofern darauf ein, wie es für das Training aussagekräftig ist.
Unterer Anteil Gluteus:
Hüftstreckung Mehrheitlich Typ II Muskelfasern Oberer Anteil Gluteus:
Hüftstreckung Abduktion Außenrotation Mehrheitlich Typ I Muskelfasern Darüber hinaus konnte festgestellt werden, dass beim Po Training hohe Kräfte mobilisiert werden, wenn der Muskel im gedehnten und im verkürzten Zustand ist.
Gluteus Maximus trainieren Welche Schlüsse können wir für das Gluteus Maximus Training zu Hause daraus ziehen?
Zum einen ist die Hüftstreckung die Hauptfunktion des Gluteus und diese Funktion spricht den Muskel besonders in zwei Positionen an: wenn er stark gedehnt oder fast vollständig kontrahiert ist.
Die Außenrotation und Abduktion im Oberschenkel sind weitere Funktionen, die besonders den oberen Anteil des Po Muskel trainieren. Dieser Anteil weist mehrheitlich Typ I Muskelfasern auf.
Wer den Hintern trainieren will , sollte also
verschiedene Übungen ausführen in Streckung und Beugung des Muskels arbeiten sowohl dynamische als auch isometrische (längere) Belastungen einbauen Dafür muss man nicht 16 verschiedene Übungen machen. Es genügen zwei bis drei verschiedene Übungen, die jeweils auf die Funktionen und Anteile abgestimmt sind. Es ist wesentlich effektiver, diese richtig zu machen, anstatt zig verschiedene Übungen ohne Sinn und Verstand hintereinander durchzuziehen.
Übungen ohne Geräte? Eingangs habe ich vollmundig erklärt, dass man auch zu Hause den Gluteus Maximus trainieren kann, ein Fitnessstudio ist nicht zwingend notwendig. Das gesagt, gibt es für das Training zu Hause schon ein paar Ausrüstungsgegenstände, die für ein effektives Training beschafft werden sollten, ganz ohne Geräte Po trainieren ist weniger effektiv.
Dafür muss man sich nicht gleich ein Home Gym bauen, es reichen ein paar Therabänder und ein bis zwei Kurzhanteln.
Mit der Zeit könnte die Anschaffung einer Langhantel , beziehungsweise eines Racks weitere Übungen für das Training des Gluteus ermöglichen, aber das kannst du später immer noch entscheiden. Vorerst reichen ein paar Kleingeräte aus.
5 effektive Gluteus Maximus Übungen 1. Goblet Squat Der Goblet Squat wird mit einer Kurzhantel dynamisch-ballistisch ausgeführt. Wir versuchen als am Start der Bewegung möglichst viel Kraft zu entwickeln, um über den Scheitelpunkt hinauszukommen. Dieser schwierigste Punkt entsteht an der Stelle, wo die Oberschenkel parallel zum Boden sind.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Goblet Squat ist keine neue Übung (das wird auch für die anderen gelten), aber im Sinne der gewonnen Erkenntnisse wollen wir hier in erster Linie den unteren Anteil des Gluteus Maximus trainieren.
Dafür sind zwei Dinge notwendig:
1. Arbeiten aus der vollständigen Dehnung
2. Hohe Widerstände, niedrige Wiederholungszahl
Ideal wäre ein Training mit vergleichsweise hohem Gewicht, das über die volle Bewegungslänge geht. Es gilt: “ass to the grass ”, Hintern so tief runter wie möglich und dann die Bewegung dynamisch einleiten. Wähle ein hohes Gewicht, dass nur wenige Wiederholungen zulässt, idealerweise 5 – 8 Wiederholungen.
Natürlich sollte die Haltekraft in den Armen nicht der begrenzende Faktor sein. Drücke das Gewicht von außen an den Körper heran.
Das ist übrigens die eine Übung, bei der ab einem gewissen Leistungsstand die Standard Kniebeuge (Langhantel auf dem Rücken) notwendig werden könnte.
2. Hip Thrust Der Hip Thrust erfüllt ebenfalls als Hauptfunktion die Hüftstreckung, sollte also auch dynamisch-ballistisch ausgeführt werden. Hierfür kann man sich die Kurzhantel entsprechend auf die Hüfte legen.
Mit einer Bank lässt sich die Range of Motion nach unten erhöhen, wir können aber auch auf dem Boden liegend sinnvoll den Hintern trainieren. Was uns an der Bewegungslänge gegenüber den Goblet Squat fehlt, holen wir durch das vollständige Überstrecken der Hüfte nach oben wieder rein. Das ist nämlich im Stehen so nicht möglich.
Damit das funktioniert, sollte das Gewicht zwar schwer gewählt werden, so dass möglichst unter 10 Wiederholungen möglich sind, die Hüftstreckung muss aber vollständig sein.
Man sieht im Fitnessstudio oft Menschen, die mit dem Hip Thrust den Hintern trainieren und sich dabei unfassbare Gewichte auf die Stange packen. Dafür stoppt die Bewegung dann entsprechend früh.
Du solltest den Hintern zusammenkneifen (faktisch und metaphorisch) und die Hüfte nach oben strecken so weit es geht. Im Sinne der Funktion des Gluteus Maximus kann jeder Zentimeter für den Trainingserfolg entscheidend sein.
Wenn du mit Hip Thrusts den oberen Anteil des Gluteus Maximus trainieren möchtest, solltest du die Abduktion der Beine mit ins Spiel bringen. Die Füße also nicht eng zusammen, sondern ein deutliches Stück auseinander stellen. Den Unterschied wirst du sofort merken.
Man kann diesen Effekt verstärken, indem man die Abduktion gegen Widerstand, zum Beispiel gegen ein Mini Band ausführt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Das ist übrigens auch der erste Schritt, um den Hip Thrust satte 30% effektiver zu machen.
3. Kettlebell Swing Eine ähnliche Funktion erfüllt der in den letzten Jahren populär gewordene Kettlebell Swing. Wer keine Kettlebell hat, kann diesen auch mit der Kurzhantel ausführen.
Auch hier ist die vollständige Hüftstreckung entscheidend für den Erfolg der Übung. Zwar ist die Spannung in der vollständigen Streckung wahrscheinlich nicht ganz so hoch, da ja stehend gearbeitet wird, dafür haben wir aber die Möglichkeit, die Übung richtig schön dynamisch einzuleiten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Sobald man mit der Übung vertraut ist und sich ausreichend aufgewärmt hat, sollte man auch ein ansprechendes Gewicht wählen, das wenige aber intensive Wiederholungen zulässt. Die 8 Kilo Kettlebell dürfte für die Meisten ein gutes Startgewicht darstellen.
Der Kettlebell Swing ist ein Paradebeispiel für ballistische Übungen , die in der Startposition eingeleitet werden und das Sportgerät dann eben zum Schwingen bringen. Grundsätzlich könnte man sagen, je höher die Kettlebell schwingt, desto mehr Energie wurde produziert. Schwingt das Gerät bis auf Brusthöhe, könnte ein höheres Gewicht in Betracht gezogen werden.
Aber: achte darauf, dass du die Kettlebell nicht mit den Schultern nach oben ziehst. Die Arme sollten wie zwei Seile sein, an denen das Gerät lediglich hängt.
Gute Glutes mit wenig Aufwand Für die Übungen, die in erster Linie den oberen Anteil des Gluteus Maximus trainieren, benötigen wir keine Geräte. Es wäre für den langfristigen Trainingserfolg förderlich, Minibands in verschiedener Stärke und vielleicht Fitnessbänder zur Hand zu haben.
Die folgenden Übungen ermöglichen übrigens auch das Po trainieren ohne Beine, falls du Angst hast, dass deine Oberschenkel zu mächtig werden.
4. Fire Hydrant Die Übung Fire Hydrant wird in Deutschland wohl auch als “pinkelnder Hund” bezeichnet. Beide Namen haben den gleichen Ursprung: im Vierfüßlerstand wird jeweils ein Bein zur Seite abgespreizt.
Die Übung ist ohne großen Aufwand praktisch überall durchzuführen, ich würde allerdings mit fortschreitender Leistungsfähigkeit ein Fitnessband (kein Miniband!) zur Hilfe nehmen. Wir erinnern uns, dass Ziel ist die Spannung auf den Muskel gerade in der vollständigen Kontraktion hoch zu halten.
Widerstandsbänder eignen sich daher hervorragend, um den Gluteus Maximus zu trainieren. Zwar ist die Spannung anfangs nicht so hoch, wie bei freien Gewichten, der Widerstand nimmt aber stetig zum Endpunkt der Bewegung hin zu und genau das wollen wir.
Der Fire Hydrant soll nun gerade den oberen Anteil des Gluteus Maximus trainieren. Die Abduktion, also das Wegführen des Oberschenkels zur Seite, ist hier die Hauptfunktion. Wer ganz geschickt ist, fügt die Außenrotation im Oberschenkel hinzu, während der Bewegung versucht man also das Knie Richtung Zimmerdecke (falls vorhanden) zu drehen.
Dies wird sich durch noch höhere Spannung im oberen Po Muskel bemerkbar machen.
Nehmen wir nun an, dass in diesem Bereich tatsächlich vermehrt Typ I Muskelfasern vorhanden sind, dann wäre die kontinuierliche Belastung der dynamisch-ballistischen Methode bei dieser Übung vorzuziehen.
Das heißt, es geht weniger darum, eine möglichst explosive Kraftentfaltung zu haben und die Bewegungslänge ist diesmal auch weniger wichtig, als eben diese kontinuierliche Spannung.
Senke das Bein nicht wieder vollständig, sondern nur bis knapp unter die Waagerechte. Versuche außerdem am obersten Punkt der Bewegung ein bis zwei Sekunden die Spannung zu halten, beziehungsweise peak contractions durchzuführen, also kleine Wippbewegungen von ein paar Zentimetern Bewegungslänge.
Der Widerstand sollte diesmal so gering gewählt werden, dass eine kontinuierliche Belastung ohne Absetzen mindestens für zwanzig Sekunden gehalten werden kann. Gut möglich, dass die Spannung anfangs auch ohne Fitnessband hoch genug ist. Kannst du die Spannung länger als 60 Sekunden halten, ist ein stärkerer Widerstand fällig.
Wie du den Fire Hydrant ausführst, siehst du gleich im Video, aber erst
5. Clams Clams können alternativ oder zusätzlich zum Fire Hydrant eingesetzt werden. Die Übung erfüllt die gleiche Zielsetzung: kontinuierliche Belastung unter Anwendung aller drei Funktionen des Gluteus, die möglichst lange gehalten werden soll.
Während das Fitnessband beim Fire Hydrant optional ist, solltebei den Clams auch schon von Anfängern ein Miniband verwendet werden. Ansonsten ist die Belastung wirklich zu gering.
In der Seitenlage (Unterarmstütz) wird dann jeweils ein Oberschenkel abduziert und idealerweise auch außenrotiert, das heißt, das Knie versucht wieder Richtung Decke zu zeigen.
Ansonsten gilt das gleiche, wie beim Fire Hydrant: das Bein nicht wieder komplett senken, um den Muskel kontinuierlich unter Belastung zu halten, dazu bei Bedarf peak contractions einbauen. Auch hier solltest du die Belastung nicht in Wiederholungen messen, sondern am besten eine Stoppuhr nebenher laufen lassen. 20 bis 60 Sekunden Belastungsdauer sind optimal.
Die beiden Übungen gibt es hier bei Minute 01:30 und 03:15 zu sehen. Die anderen gezeigten Übungen sind übrigens auch nicht schlecht, aber denk daran: es geht nicht darum, das Training immer weiter auszuweiten. Stattdessen solltest du wenige Übungen mit immer größerem Widerstand / größerer Belastungsdauer ausführen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Gluteus Maximus trainieren: wie lange dauert es, bis man Erfolge sieht? Die angesprochenen Funktionen des Gluteus maximus werden im Alltag selten erfüllt. Während andere Muskeln des Körpers durchaus in manuelle Tätigkeiten eingebunden sind, kommt es selten vor, dass man die Beine alltäglich außenrotiert oder abduziert, auch dynamische Hüftstreckung ist nicht Teil eines Jobs, der mir bekannt wäre.
Entsprechend kann man mit dem hier dargestellten gezielten Training vergleichsweise schnell Erfolge erwarten. Je nach Ausgangslage kann man nach 6 bis 8 Wochen echte Unterschiede feststellen.
Sucht man sich zwei bis drei Übungen aus diesen Top 5 heraus, mindestens eine aus beiden Bereichen, dann würde man mit jeweils zwei Sätzen vielleicht 20 Minuten benötigen, um das Training zu absolvieren.
Wenn dir dein Hintern am Herzen liegt, solltest du nicht jeden Tag den Gluteus maximus trainieren. Zwei intensive Trainingseinheiten in der Woche sind mehr als genug?
Train hard, stay strong!
Ich bin seit 1999 als zertifizierter Fitnesstrainer tätig. Ausbildung: Fitness-Trainer-Lizenz B 1999 Inline Academy Fitness-Trainer-Lizenz A 2000 Inline Academy Sportfachwirt (IHK) 2007 Institut für Sport, Freizeit und Touristik Auf diesem Blog gebe ich die Erfahrungen aus meiner Arbeit weiter. Kontakt: https://www.linkedin.com/in/danny-thomas-schneider-7509948b/ https://www.facebook.com/taylorfit.de coach@sportsgearpatrol.de