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Reverse Flys mit Kurzhanteln | Theraband | Kabelzug Zum Inhalt springen Sind Reverse Flys mit Kurzhanteln genauso effektiv, wie in der Maschine? Falls ja, könnte man die Flys zuhause mit Kleingeräten bewerkstelligen und das Schulter-/Rücken-Programm sinnvoll ergänzen.
Tatsächlich gibt es noch mindestens eine weitere Möglichkeit, diesen Bereich mit Reverse Flys zuhause zu trainieren, aber erstmal schauen wir uns an, was mit “dieser Bereich” überhaupt gemeint ist.
Was sind Reverse Flys? Als Flys werden “fliegende” Übungen bezeichnet, die ausschließlich mit Bewegung des Schultergelenks stattfinden. Das Ellenbogengelenk wird dabei leicht gebeugt gehalten und bewegt sich nicht.
Üblicherweise werden Flys mit Horizontalflexion im Schultergelenk für die Brust ausgeführt. Entweder liegend auf einer Hantelbank oder in der Butterfly-Maschine.
Entsprechend werden Reverse Flys mit Kurzhanteln oder mit invertierter Butterfly-Maschine nach hinten ausgeführt; nicht selten mit der Intention, den Trapezmuskel zu erreichen.
Hier gibt es schon das erste Problem.
Was trainieren Reverse Flys? Der pars transversa entspringt höher als viele Sportler meinen. Wird die Bewegung ausschließlich im Schultergelenk ausgeführt, trainieren Reverse Flys die hintere Schulter. Um den Trapezius (pars transversa) zu trainieren, muss gleichzeitig eine Retraktion der Schulterblätter stattfinden.
Das bedeutet nichts anderes, als dass zunächst die Schulterblätter Richtung Wirbelsäule gezogen werden, bevor die Bewegung im Schultergelenk eingeleitet wird.
Ohne diese Retraktion ist der Druck auf den Trapezmuskel relativ gering. Entsprechend werden die hinteren Schultermuskeln mutmaßlich erschöpfen, bevor ausreichend Trainingsreiz auf den oberen Rücken gesetzt ist.
Diese Region “oberer Rücken” zieht übrigens höher als von vielen Trainierenden vermutet.
Den meisten Sportlern ist bekannt, dass sich der Trapezmuskel in drei Teile
pars descendens pars transversa pars ascendens aufteilt.
Der mittlere Part endet aber nicht auf Höhe der Schultern, sondern sein Ursprung zieht hoch bis zum 7. Halswirbel, also da, wo üblicherweise der Hals beginnt. Er verläuft in diesem Bereich auch nicht ausschließlich quer, wie sein Name vermuten lässt, sondern führt leicht aufwärts und bildet praktisch einen fließenden Übergang zum oberen Anteil, pars descendens.
Mit Retraktion der Schulterblätter sind die Reverse Flys eine sehr gute Übung für alle, die beides, hintere Schulter und oberen Rücken, in einem Arbeitsgang erledigen wollen.
Sind Reverse Flys gut für die hintere Schulter? Die Tatsache, dass die hintere Schulter bei den Reverse Flys aktiviert wird, heißt nicht zwingend, dass es sie eine gute Übung für den Bereich sind.
Eine große Range of Motion ist für den pars spinalis des Deltoideus zielführend und die ist bei Reverse Flys gegeben. Allerdings sollte diese Bewegungslänge auch möglichst weit in die Horizontalflexion führen.
Zudem ist eine externe Rotation im Schultergelenk, eine weitere Funktion des pars spinalis, angeraten.
Die Reverse Flys sind also dann, und nur dann, eine gute Isolationsübung für die hintere Schulter, solange die Bewegung die Ellenbogen möglichst weit hinter den Körper führt und die Oberarme dabei nach außen gedreht werden.
Wer sich dabei an Face Pulls erinnert fühlt, hat absolut recht.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Reverse Flys mit Kurzhanteln Das hat natürlich Implikationen, wenn man Reverse Flys mit Kurzhanteln und damit gegen die Schwerkraft trainiert.
Für den Trapezmuskel in erster Linie positive.
Dem Muskelverlauf folgend ist es nämlich keinesfalls notwendig, für die stehenden Reverse Flys mit Kurzhanteln den Oberkörper wirklich exakt parallel zum Boden zu halten und damit sehr tief in der Hüftbeugung zu stehen.
Das ist für viele, eher oberkörperlastige, Massesportler nicht nur ein statisches Problem, es führt auch zu einer hohen muskulären Belastung im unteren Rücken, die an dieser Stelle vielleicht gar nicht gewollt ist.
Wie angemerkt, ist es für die hintere Schulter vor allem notwendig, die Arme möglichst weit hinter den Körper zu bringen.
Das ist gar nicht so einfach, weil der (Last-)Arm natürlich immer länger wird, In der Konsequenz wird die Übung oftmals nach oben verkürzt und damit kein optimaler Trainingsreiz für den Schultermuskel gesetzt.
Das Gewicht sollte diesem Umstand angepasst werden, so dass eine ausreichende Bewegungslänge vorhanden ist. Außerdem sollte man der Versuchung widerstehen, durch aufrichten des Körpers immer mehr den seitlichen Schultermuskel zu beteiligen.
Wem das schwerfällt, der kann die Kurzhantel Reverse Flys auch sitzend ausprobieren.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Reverse Flys mit Theraband Reverse Flys mit Theraband haben den großen Vorteil, dass sie weitgehend unabhängig von der Schwerkraft funktionieren. Mit einem guten Satz Widerstandsbänder kann man die Reverse Flys zuhause also auch stehend ausführen.
Zwar wird so der Lastarm nicht immer länger, die Zugbelastung wird aber mit zunehmender Länge der Bänder immer höher. Durch die gleichmäßige Zunahme des Widerstands scheint mir die Last aber dennoch leichter zu kontrollieren als mit Kurzhanteln, die chronisch zu schwer gewählt werden.
Der eigentliche Vorteil der Reverse Flys mit Widerstandsband liegt für mich aber in der Tatsache, dass man sich wirklich immer und überall, auch ohne externen Fixpunkt ausführen kann.
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Ergänzend zu den Reverse Flys mit Theraband ließen sich dann natürlich noch die oben erwähnen Face Pulls ins Programm nehmen. Diese sollten idealerweise vorher ausgeführt werden.
Reverse Flys am Kabelzug Reverse Flys am Kabelzug sind dann am effektivsten für Deltoideus und Trapez, wenn die Umlenkrolle leicht unterhalb der Schultern eingestellt ist und die Bewegung mit den Ellenbogen auf Schulterhöhe oder etwas darüber endet.
Wir arbeiten hier nur bedingt gegen die Schwerkraft. Es sollte aber trotzdem beim Aufwärmen mal getestet werden, ob die eingestellte Last auch am Endpunkt der Bewegung noch erträglich und eine möglichst lange Bewegung gewährleistet ist.
Sowohl der M. trapezius transversa als auch der M. deltoideus pars spinalis sind tendenziell auch für eine längere Belastungsdauer ausgelegt. Die Möglichkeit am Kabel Drop Sets auszuführen bietet sich gerade dann an, wenn Muskelmasseaufbau das Ziel ist.
Reverse Flys in der Maschine Reverse Flys an der Maschine sind gemäß der primären Muskelfunktion des hinteren Schultermuskels zunächst mal die Ideallösung. Zumindest dann, wenn der neutrale Griff (Daumen zeigt nach oben) gewählt wird.
Der Exzenter der Reverse Flys Maschine soll, zumindest in der Theorie, dafür sorgen, dass die Last der Gewichte relativ gleichmäßig der Leistung der Muskeln über den gesamten Arbeitsweg hinweg angepasst wird. Allerdings habe ich Maschinen mit ganz unterschiedlichen Exzentern gesehen und befürchte daher, dass dies nicht immer der Fall ist.
Zudem ist nicht ganz klar, inwieweit sich die in der Flys Maschine de facto nicht mehr vorhandene Stabilisierungsarbeit negativ auf den Trainingseffekt für die beteiligten Muskeln auswirkt.
Am Ende mag ein statistisch signifikanter, aber im Trainingsverlauf kaum relevanter Vorteil für die Maschine herauskommen.
Ansonsten gilt für die Reverse Flys in der Maschine das gleiche, wie für die Kurzhantel-Variante: die Übung muss nicht unbedingt mit ganz zusammengeführten Händen starten, sollte aber in jedem Fall so weit wie möglich hinter den Körper ausgeführt werden.
Aber nicht, indem einfach nur die Arme gestreckt werden – das passiert in der Maschine gerade bei Anfängern besonders häufig.
Fazit: Für wen sind Reverse Flys sinnvoll? Reverse Flys mit Kurzhanteln, Bändern oder an der Maschine trainieren, korrekte Ausführung vorausgesetzt, relativ isoliert den hinteren Schultermuskel. Die Übung ist also ideal, um beim Muskelaufbau für eine optische Balance aller drei Anteile des Deltoideus zu sorgen. Damit lässt sich auch das Bild eines zunehmend runderen Rückens korrigieren.
Das Problem der Dysbalance zwischen Schulterinnen- und außenrotatoren ist damit aber noch nicht gelöst.
Wer hier Ausgleich schaffen will, kann die Übung so modifizieren, dass hintere Schulter und der querverlaufende Anteil des Trapezmuskel gleichzeitig trainiert werden. Alternativ kann der obere Rücken aber auch mit eigenen Übungen, zum Beispiel Face Pulls oder einer Kombination aus beidem trainiert werden.
In der einen oder anderen Variante können Reverse Flys sowohl für Muskelaufbau als auch zur gezielten Kräftigung der Außenrotatoren genutzt werden und sollten daher Bestandteil der meisten Trainingspläne sein.
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