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Effektive Rückenstrecker Übungen mit & ohne Geräte Zum Inhalt springen Hand aufs Herz, hast du Übungen für den Rückenstrecker in deinem Trainingsplan? Ich meine nicht allgemeine Rückenübungen, von denen man sich irgendeinen Effekt auf den Rückenstrecker erhofft, sondern gezielte Bewegungen für genau diesen Bereich.
Und warum nicht?
Seien wir ehrlich: bis sich diffuse Rückenschmerzen in ein chronisches Leiden verwandelt haben, wissen viele Sportler noch nicht einmal wo der Rückenstrecker genau ist und was er macht. Dann wiederum trägt der Erector spinae erheblich zu einer korrekten und damit attraktiven Körperhaltung bei. Zudem, das wird jeder Leistungssportler bestätigen, ist das Bewegen hoher Gewichte ohne einen stabilen Rückenstrecker ein völlig aussichtsloses Vorhaben.
Spätestens hier werden auch diejenigen hellhörig, die noch keine Rückenschmerzen haben.
So trainierst du den Rückenstrecker Rückenstrecker wird oft als Sammelbegriff für eine Reihe von Muskeln verwendet, die von Wirbelkörper zu Wirbelkörper, respektive von Wirbelkörper zu Dornfortsatz ziehen. Ihnen allen gemein ist die Aufgabe, dieses Säugetier aufrecht laufen zu lassen.
Der Rückenstrecker ist ein Oberbegriff für sehr komplexe Muskeln Wer Schmerzen hat, hohe Gewichte bewegen oder endlich aufrecht gehen möchte (viele Mitbürger tun das nicht!), der kann mit einfachen Übungen die Funktion des Rückenstreckers erfüllen und damit sogar relativ kurzfristig spürbare Ergebnisse erreichen.
Grundsätzlich gilt: wird die Wirbelsäule als Ganzes gebeugt und gestreckt, wird in erster Linie der Anteil des Rückenstreckers rund um die Lendenwirbelsäule trainiert und meist zusammen mit den Hüftstreckern aktiviert. Zum Beispiel beim Kreuzheben, bei Good Mornings und Ausführungsvarianten der Hyperextensions.
Will man den Erector spinae über die gesamte Länge trainieren bieten sich (teil-)isometrische Übungen an oder eben solche, bei denen man den Körper Wirbel für Wirbel aufrichtet.
Rückenstrecker Übungen ohne Geräte Schauen wir uns zunächst einige Übungen für den Rückenstrecker an, die man mit dem Körpergewicht oder zumindest ohne schweres Material, stationäre Geräte und schwere Hanteln, ausführen kann.
Good Mornings In einigen Kreisen gelten die Good Mornings als “Rückenkiller”, weil man sich dabei leicht in eine Zwangslage bringen kann. Letzeres ist zwar richtig, aber nicht unabwendbar und es ist bestimmt kein Grund, auf diese hocheffektive Übung zu verzichten.
Ausführung:
Bei den Good Mornings beugt man das Hüftgelenk aus einem stabilen Stand bis maximal in waagerechte Position. Hierfür sollten die Füße mindestens schulterbreit aufgestellt werden und die Knie sind stets leicht gebeugt.
Die Spannung im unteren Rücken wird durchgehend aufrecht erhalten, erhöht sich aber mit zunehmender Beugung. Wird mit Gewichten trainiert, zum Beispiel einer Kurzhantel vor der Brust oder an über dem Kopf gestrecken Armen, verstärkt sich dieser Effekt.
Wer gesundheitlich eingeschränkt ist oder generell vermeiden möchte, dass in der untersten Position die höchsten Spannungswerte auftreten, der sollte mit einem Widerstansband trainieren. Die Anschaffung lohnt sich für jeden, der den Rücken und den ganzen Körper schonend trainieren möchte.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Prone Pull Der Prone Pull kann praktisch überall sofort ausgeführt werden, auch im Büro und im Hotelzimmer. Damit soll die Übung nicht verniedlicht werden: bei korrekter Ausführung werden sowohl der untere als auch der obere Anteil des Rückenstreckers ordentlich belastet.
Ausführung:
In Bauchlage werden Arme und Oberkörper weitmöglichst vom Boden abgehoben und in dieser Position gehalten. Das Kinn wandert Richtung Brustkorb um die Halswirbelsäule gerade zu halten.
Aus der Streckung über Kopf werden die Arme jetzt Richtung Körpermitte gezogen, etwa so, als wenn man im Liegen das Latziehen ausführen würde.
Im Gegensatz zum echten Latzug haben wir jetzt aber den Vorteil, dass der untere Rücken in der Überstreckung durchgehend unter Spannung gehalten wird.
Zur Verstärkung kann auch hier wieder ein Widerstandsband eingesetzt werden. Dieses wird ganz einfach an einer Stelle in Verlängerung des Kopfes fixiert. Widerstandsbänder-Sets beinhalten manchmal auch einen Türanker, mit dem dann an jeder Tür trainiert werden kann.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Alternating Superman Eine Variation des Superman, bei der man nicht Gefahr läuft, sich zu weit ins Hohlkreuz zu bewegen. Trainiert werden wiederum der obere und untere Anteil des Rückenstreckers, es ist aber auch der Gluteus involviert.
Ausführung:
Trainiert wird aus der liegenden Position, dieses Mal aber möglichst flach, gerne kann auch die Stirn auf ein Handtuch gelegt werden. Es ist darauf zu achten, dass sich im Folgenden nur die Arme und Beine bewegen, der Körper selbst hebt nicht ab, anders als bei dem zuvor genannten Prone Pull.
Es heben sich immer ein Arm und das gegenüberliegende Bein zum Himmel, respektive zur Zimmerdecke. Dabei ist gerade bei den Beinen darauf zu achten, dass sich der gesamte Oberschenkel hebt und nicht nur das Kniegelenk angewinkelt wird.
Einsteiger können die jeweils ruhende Seite ablegen. Später können Arme und Beine durchgehend in der Luft und damit unter Spannung gehalten werden. Die alternierende Bewegung kann bei Bedarf schneller ausgeführt werden.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Rückenstrecker Übungen mit Hanteln Einige der effektivsten Übungen für den Rückenstrecker erfordern ein Zusatzgewicht, meist in der Form als Kurzhantel oder Langhantel. Die Anschaffung lohnt sich vor allem dann, wenn nicht nur der Rückenstrecker trainiert werden soll, denn Hanteln lassen sich vielseitig einsetzen.
Alle in der Folge genannten Übungen lassen sich aber auch sehr gut mit den Widerstandsbändern als Ersatz trainieren.
Kreuzheben mit gestreckten Beinen Das Kreuzheben wird in der Regel mit einer Langhantel ausgeführt und trainiert neben dem Rückenstrecker zuvorderst die Oberschenkel und den Po. Will man möglichst isoliert den Rückenstrecker angreifen, ist das Kreuzheben mit gestreckten Beinen die bessere Variante.
Dies hat zunächst den Vorteil, dass weniger Gewicht benötigt wird und auch mit Kurzhanteln eine ausreichende Trainingsbelastung hergestellt werden kann.
Wer irgendeine Form von Kreuzheben in Angriff nimmt, sollte zumindest in der Lage sein, Rumpf und Rücken zu stabilisieren. Dies erfordert auch in der Ausführungsvariante mit gestreckten Beinen ein wenig Grundkraft in den unteren Extremitäten. Dennoch würde ich diese Übung auch absoluten Anfängern ans Herz legen, wenn angemessen Gewichte verwendet werden.
Rack Pull Der Rack Pull nähert sich eher dem Standard-Kreuzheben an, vermeidet aber den untersten Punkt der Übung, welcher in erster Linie Beinkraft erfordert. Verfügt man über ein entsprechendes Rack , kann der Startpunkt der Übung stufenweise frei gewählt werden.
Das macht sich wiederum bezahlt, wenn sowohl der untere als auch der obere Rücken im Fokus stehen.
In jedem Fall erfordert der Rack Pull eine Langhantelstange. Schon allein, weil für eine Kurzhantel die passende Ablage fehlt. Außerdem werden beim Rack Pull oft höhere Widerstände benötigt.
Wer also ohnehin schon dem Krafttraining verbunde ist und zuhause oder im Fitnesstudio über entsprechendes Gerät verfügt, für den ist der Rack Pull eine simple Trainingsergänzung für den Rückenstrecker.
Jefferson Curl Wenn ich nur eine Übung für den Rückenstrecker empfehlen könnte, mit der Auflage, dass diese möglichst einfach auszuführen ist und den gesamten Strecker mitnimmt, dann wäre es der Jefferson Curl.
Keine der vorgenannten Übungen hat das gleiche Potential, wirklich alle kleinen Muskeln, die zusammen den Rückenstrecker bilden, zu involvieren.
Ausführung:
Bei einem vollständigen Jefferson Curl befinden sich die Hände irgendwann tiefer als die Füße, man steht hierfür dann auf einer stabilen Erhöhung. Anfangs sollte man aber einfach so tief gehen, wie man kommt, und hier reicht es für die meisten Einsteiger, einfach fest auf dem Boden zu stehen.
Man kann für den Jefferson Curl ein leichtes Gewicht verwenden, eine Kurzhantel oder eine Hantelscheibe. Dies macht die Übung intensiver, hat aber auch den Vorteil, dass man sich von dem Gewicht ein wenig in die Streckung ziehen lassen kann.
Trotzdem sollte die Übungsausführung kontrolliert und langsam erfolgen!
Aus dem geraden Stand legt man zuerst das Kinn auf die Brust und lässt die Schultern nach vorne fallen, der obere Rücken ist damit rund. Nun werden Wirbel für Wirbel die anderen Teile der Wirbelsäule gebeugt, bis hin zur Lendenwirbelsäule. Die Beine bleiben dabei stabil mit einer leichten Beugung im Kniegelenk.
Auf dem Weg nach oben werden die Wirbel in umgekehrter Reihenfolge wieder aufgerichtet. Dies möglichst langsam und kontrolliert, es geht also nicht darum, einfach nur die Hüfte zu strecken.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Rückenstrecker am Gerät trainieren Schlussendlich möchte ich noch die Übung Hyper Extensions empfehlen, das dazugehörige Gerät wird manchmal einfach nur als Rückenstrecker bezeichnet. Passenderweise, denn dieser lässt sich in dem Gerät wirklich isoliert trainieren.
Es gibt verschiedene Ausführungsvarianten auf dem Gerät, wodurch mal mehr der untere Rücken, mal mehr die komplette Wirbelsäule trainiert wird. Für ein möglichst umfassendes Training empfehle ich eine Ausführung ähnlich dem Jefferson Curl.
Die Startposition ist leicht der Horizontalen angenähert und darin liegt der eigentliche Vorteil des Geräts, in Verbindung mit der stabilen Position, welche durch die Fixierung der Füße erreicht wird. So ist nach oben auch ein aktives Arbeiten ins Hohlkreuz möglich.
Bei Hohlkreuz zucken die meisten Anfänger zusammen. Für ein Training des Rückenstreckers ist dies aber nicht nur in Ordnung, sondern absolut gewollt, denn es ist eine wichtige Funktion des Muskels.
Später kann Zusatzgewicht verwendet werden – vorher sollte man aber die Übung richtig beherrschen Im Fitnessstudio sollte ein Gerät für Hyper Extensions auf jeden Fall vorhanden sein. Sich so ein Gerät für zuhause anzuschaffen, kostet ein bisschen Geld und Platz und wie immer gibt es auch hierzu Alternativen . Für ein gezieltes und regelmäßiges Training des Rückenstreckers, vielleicht sogar im heimischen Wohnzimmer, scheint es mir aber eine gute Investition .
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