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Deltoideus trainieren: Übungen für starke Schultern Zum Inhalt springen Deltoideus trainieren ist eine komplexe Angelegenheit. Wer effektives Schultertraining möchte, bekommt es mit drei Muskelanteilen zu tun, für die man jeweils unterschiedliche Übungen zu Hause machen sollte, wenn man verschiedene Schwerpunkte auf den vorderen, mittleren und hinteren M. Deltoideus legen möchte.
Natürlich kann man verschiedenen Anteile der Schultermuskulatur auch zusammen trainieren, wie wir gleich sehen werden.
Für das Training des Deltoideus kann es sinnvoll sein, ein Paar Kurzhanteln zu Hause zu haben. Muss man aber nicht. Ich werde zeigen, dass man die Schultern auch mit ganz einfachen Mitteln trainieren kann.
Aufbau des Deltoideus: Training muss der Funktion folgen! Wie immer beim Muskeltraining gilt auch hier: wer die Funktion kennt, weiß wie er trainieren muss.
Anatomography /
CC BY-SA 2.1 JP
Alle drei Muskelanteile des Deltoideus setzen am Oberarmknochen (humerus) an. Das macht Sinn, schließlich ist es die Aufgabe des Schultermuskels, diesen zu bewegen. Aus den unterschiedlichen Ursprüngen ergibt sich aber eine jeweils andere Funktion.
Wir schauen uns mal die wichtigsten Funktionen an.
Seitlicher Deltoideus (pars acromialis) Der seitliche Schultermuskel abduziert den Arm bis 60 Grad im Alleingang, darüber helfen die beiden anderen Anteile mit.
An dieser Stelle könnte man schon mal darüber nachdenken, was das eigentlich für das beliebte Seitheben mit Kurzhanteln heißt.
Vorderer Deltoideus (pars clavicularis) Hebt man den Arm nicht zur Seite, sondern nach vorne, dann arbeiten vordere und seitliche Schultermuskulatur zusammen, mit Schwerpunkt auf den pars clavicularis.
Der vordere Schultermuskel unterstützt außerdem die Innenrotation des Arms . Wenn du den Arm im Schultergelenk so drehst, dass der Daumen nach unten zeigt, dann ist der Arm innenrotiert.
Hinterer Deltoideus (pars spinalis) Bringt man den Arm in die Retroversion, also hinter den Körper, dann arbeitet der pars spinalis mit dem pars acromialis zusammen.
Dafür muss man den Arm übrigens nicht erst auf Schulterhöhe heben, wie bei Reverse Flys. Führe den Arm einfach mal im Schultergelenk hinter den Körper. Du wirst feststellen, dass sich der hintere Schultermuskel anspannt.
Man kann also zu Hause den Deltoideus trainieren, ohne schwere Übungen über Kopf zu machen. Eine leichte Kettlebell oder Kurzhantel kann alle Anteile des M. Deltoideus ausreichend trainieren.
Zu Hause den Deltoideus trainieren Wer aus einem gesundheitsorientierten Gesichtspunkt heraus arbeitet oder bereits unter Fehlhaltungen leidet, sollte schwere, innenrotierte Übungen und Übungen über Kopf generell vermeiden.
Die Innenrotation unter Last fördert langfristig die Entstehung eines Impingement-Syndroms . Gleiches kann für wiederholtes, schweres Training über Kopf gelten.
Ein Impingement-Syndrom äußert sich meist schleichend und ist vor allem spürbar, wenn der Arm über 90 Grad gehoben und außenrotiert wird. Das geht nicht selten einher mit einem beginnenden Rundrücken und chronischen Schmerzen im Nacken. Dem lässt sich konsequent entgegenwirken.
Frontheben für den vorderen Deltoideus Wer beim Deltoideus trainieren zu Hause gesundheitsorientiert arbeiten, aber trotzdem den vorderen Anteil isoliert trainieren möchte, der kommt um das Frontheben kaum herum. Die Übung ist effektiv und einfach auszuführen.
Die Hantel wird lediglich vor dem Körper bis maximal auf Schulterhöhe gehoben, am besten alternierend . Dabei ist vor allem auf ein langsames Absenken der Hantel zu achten.
Die exzentrische Phase, also der Weg zurück zum Ausgangspunkt, sollte 1.5x so lange dauern, wie die konzentrische Phase.
Wer bereits Schulterschmerzen hat oder erst gar nicht haben will, der sollte die Übung in neutraler Handstellung durchführen. Es zeigt also nicht der Handrücken, sondern der Daumen nach oben, der Ellenbogen zeigt nach unten.
Dem steht übrigens eine Adduktion der Arme nicht im Weg. Für mehr Druck auf den Muskel kann die Kurzhantel beim Frontheben leicht zur Körpermitte geführt werden, so dass du nicht vor der Schulter, sondern vor dem Schlüsselbein rauskommst.
Wenn du mit beiden Hanteln gleichzeitig arbeiten würdest, dann würden sich diese am Endpunkt berühren.
Mit vorgebeugten Rudern den hinteren Deltoideus trainieren Das vorgebeugte Rudern kennt man als Übung für den Latissimus dorsi , es ist aber auch eine hervorragende Übung für das Schultertraining.
Der Arm sollte dabei immer nah am Körper bleiben, die Hand in Neutralstellung . Der pars spinalis ist umso aktiver je weiter wir den Arm in die Retroversion hinter den Körper bringen.
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Die Übung wird von der Kollegin sehr gut vorgemacht, vor allem der Teil mit dem Heranziehen der Schulterblätter ist wichtig. Anstatt sie angespannt zu halten, könntest du dir aber überlegen, bei jeder Wiederholung die Schulterblätter erst aktiv zusammenzuziehen und erst dann den Arm hinter den Körper zu führen.
Seitheben mit Kurzhanteln Früher empfahl man als Trainer den Kunden, man solle den Arm beim Seitheben mit Kurzhanteln innenrotieren (als würde man ein Glas ausgießen), damit der pars acromialis optimal erreicht wird. Ich möchte mich bei allen Klienten aufrichtig entschuldigen: wir wussten es selbst nicht besser.
Angesichts der steigenden Anzahl von Schultererkrankungen, vielfach das schon erwähnte Impingement-Syndrom, würde man die Empfehlung heute so nicht mehr geben.
Das Seitheben mit Kurzhanteln lässt sich als Deltoideus Training aber nach wie vor effektiv ausführen und zwar indem man den Oberkörper bei der Übung leicht vorbeugt. Jetzt kann man die Armen sogar leicht außenrotieren um die Schultergelenke zu öffnen und erreicht trotzdem noch die seitliche Schultermuskulatur.
Vorgebeugt bedeutet nicht rund! Auch beim vorgebeugten Seitheben mit Kurzhanteln sollte das Becken gekippt und die Brust rausgedrückt werden
Es ist übrigens auch nicht zwingend notwendig, die Arme beim Seitheben jedes Mal bis auf Schulterhöhe oder sogar höher zu bringen. Wir haben ja bei den Funktionen oben bereits festgestellt das der pars acromialis ohnehin nur bis zu einer Abduktion von 60 Grad alleine arbeitet.
Wer also auf Brusthöhe stoppt, um Schmerzen in der Schulter zu vermeiden, hat für den seitlichen Anteil alles notwendige getan.
Die Briten hier machen das ganz gut vor
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Deltoideus Übungen zu Hause mit Theraband Selbstverständlich lassen sich alle zuvor gezeigten Übungen auch mit Therabändern statt Kurzhanteln ausführen. So kann man ein effektives Deltoideus Training zu Hause ohne Geräte durchführen.
Allerdings verlaufen die Kraftkurven beim Frontheben und Seitheben so, dass die Übung gerade an dem Punkt am schwersten ist, an welchem auch das Band unter höchster Spannung steht, nämlich am obersten Punkt.
Das macht das Schultertraining mit Theraband nicht unfunktionell. Man sollte den Widerstand aber weise wählen und am besten Bänder in verschiedener Stärke parat haben.
Für das vorgebeugte Rudern nimmt man das Band, je nach Zugstärke, vielleicht sogar doppelt.
Deltoideus Übungen zu Hause für Muskelaufbau Das wir uns richtig verstehen: alle zuvor genannten Übungen sind auch für den Muskelaufbau wertvoll. Ich sehe aber ein, dass Druckübungen über Kopf zu den Königsdisziplinen des Kraftsports gehören.
Auch hier gibt es ein paar Dinge zu beachten.
Schulterdrücken sitzend Wer eine stabile Hantelbank besitzt, kann das Schulterdrücken mit Kurzhantel sitzend ausprobieren. Bitte keinen alten Küchenstuhl dafür verwenden!
Die Vorteile liegen klar auf der Hand: man ist in einer stabilen Position und kann jeden Arm isoliert trainieren – wenn man das möchte. Wichtiger wäre für mich der Vorteil, dass jeder Arm unabhängig seinen eigenen Arbeitsweg beschreiten kann. Man kann also auch die Arme oben zusammenführen.
Aus der stabilen Position ergeben sich auch klare Nachteile, wenn man nicht aufpasst. Das Schultertraining zu Hause kann ungewollt zum Oberschenkeltraining mutieren, weil der Körper Druck auf die Füße abgibt. Man kennt das, wenn man irgendetwas stabiles sucht, wo man die Füße abstützen kann.
Leicht passiert es, dass alles, was zwischen Füßen und Armen ist, nämlich die Wirbelsäule, zusammensackt und verdreht wird. Notwendig für die korrekte Ausführung ist das Anspannen der Bauchmuskulatur , ein Spiegel wäre auch hilfreich.
Die Füße sollten nur locker aufgestellt werden.
Ein weiterer Trick des Körpers ist das Heben des Brustkorbs, zumeist verbunden damit, dass der Hinterkopf tief in das Polster gedrückt wird. Schlimmstenfalls rutscht auch der Hintern nach vorne.
Ich weiß das, ich hab’ es selbst so gemacht. Sieht doof aus und funktioniert auch nicht für die Schultern.
Der Körper versucht auf diese Weise den Brustmuskel mit ins Spiel zu bringen, also in die Nähe eines Schrägbankdrückens zu kommen. Wer den Deltoideus zu Hause isoliert trainieren will, sollte auf eine aufrechte und stabile Körperhaltung achten.
Falls man sich gar nicht beherrschen kann, wäre es sinnig, die Lehne ganz einfach herunterzuklappen, um erst einmal ein bisschen Grundstabilität zu entwickeln. Für die richtig schweren Sätze kann man dann immer noch die Lehne benutzen.
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Military Press / Overhead Press
Angesichts der Tatsache, dass die meisten von uns den ganzen Tag auf dem Hintern sitzen, sollte man das Schulter Training zu Hause vielleicht ohnehin lieber im stehen machen. Dann kommt man nicht nur ohne Hantelbank aus, man entwickelt auch die für den Alltag so wichtige Core Muskulatur.
Womit nichts anderes gemeint ist, als dass bei Übungen im Stehen, zumal über Kopf, natürlich Bauch und Rückenmuskulatur angespannt werden müssen. Und genau diese Muskeln fehlen im Alltag oft.
Es spricht nichts dagegen, auch hier für das Deltoideus Training zu Hause Kurzhanteln einzusetzen. Das hat die oben besprochenen Vorteile. Allerdings lässt sich mit der Langhantel noch mal höheres Gewicht bewegen und für Muskulatur und Kraft ist das nicht ganz unwichtig.
Der Langhantel Overhead Press oder Military Press ist eine komplexe Übung. Hier scheitern gerade Einsteiger im Schultertraining zu Hause oftmals an diesen drei Punkten:
Falscher Stand
Die Füße sind parallel, die Kniegelenke nicht durchgestreckt, sondern leicht gebeugt. So lange wie möglich sollte man der Versuchung widerstehen, die Langhantel durch eine Bewegung des Oberkörpers nach oben zu wuchten.
Fast unmerklich schleicht sich oft eine halbe Kniebeuge mit in die Bewegung ein, bei der die Energie der Aufwärtsbewegung genutzt wird, um die Langhantel zu einem ballistischen Geschoss zu machen.
Für professionelle Lifter ist das ein Vorteil, für Krafttraining nicht.
Versuche die Hantel so lange wie möglich kontrolliert nach oben zu bringen. Wenn du bei den letzten Wiederholungen den Körper ein bisschen in die Bewegung einbaust, ist das ok.
Falscher Griff
Anfänger fassen die Hantel chronisch zu weit, was fast immer damit endet, dass die Ellenbogen bei der Bewegung nach außen zeigen. Schau dir ein Video eines professionellen Lifters oder einer Lifterin an. Irgendeins. Wohin zeigen die Ellenbogen?
Genau, nach vorne.
Damit das gelingt, sollten die Hände kurz außerhalb der Schultern die Stange fassen. Wenn keine Markierungen vorhanden sind, kann man das mit Klebeband nachholen.
Die Ellbogen zeigen beim Military Press nicht nur nach vorne, um maximale Kraft zu entwickeln, sondern auch um Schultergelenke und Ellenbogengelenke zu schützen. Falsches Heben über Kopf kann wirklich mehr kaputtmachen, als es nutzt.
Falsche Bewegung
Beim Versuch, eine schwere Langhantel zunächst um Kinn und Nase herumzuführen, um sie dann nach oben zu drücken, ist schon so manch ein Anfänger gescheitert. Übel nehmen kann man ihnen den Versuch nicht. Schließlich will man ja alles richtig machen und sich trotzdem nicht das Gesicht einhauen.
Manchmal bleibt die Hantel allerdings auch in einer ganz eigenartigen Bewegung vor dem Körper. Das ist dann nicht die Art Schultertraining, die wir wollen.
Die Lösung des Problems ist banal einfach: Die Brust wird rausgedrückt, Kopf und Schultern wandern leicht nach hinten. So kommt die Langhantel auch in einer strikt vertikalen Bewegung gerade so am Gesicht vorbei.
Wer gut aufgepasst hat, wird jetzt vielleicht anmerken, dass genau das eben beim Deltoideus trainieren im Sitzen noch falsch war.
Stimmt. Allerdings kann der Körper im Stehen nur bis zu einem gewissen Punkt nach hinten wandern, wenn man nicht umfallen will und die Rumpfmuskulatur ist auch angespannt. Hierin unterscheiden sich die beiden Übungen deutlich.
Ist die Stange am Kopf vorbei, und auch das ist ein deutlicher Unterschied zu der Fehlhaltung im Sitzen, wandert der Körper wieder nach vorne, so dass die nach wie vor nur vertikal bewegte Langhantel am Endpunkt der Bewegung im Scheitelpunkt , mittig über dem Körper ist.
Wer es ganz genau in Bild und Ton haben möchte, kann es sich noch mal von dem hervorragenden Mark Rippetoe erklären lassen.
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Fazit Man kann das Deltoideus Training zu Hause mit Kurzhanteln oder Langhanteln, stehend oder sitzend, bis auf Brusthöhe oder über Kopf durchführen. Für jede dieser Trainingsarten gibt es gute Gründe.
Meine Empfehlung ist, das eigene Training zunächst an der gewünschten Zielsetzung festzumachen. Wer die Schultern trainieren möchte, um gesund zu bleiben / zu werden oder auch um Muskulatur im Sinne der Hypertrophie aufzubauen, der muss nicht zwingend schwere Übungen über Kopf im Programm haben.
Dies bleibt Trainierenden vorbehalten, die Kraftzuwachs als primäre Zielsetzung gesetzt haben und die mit der gedrückten Last vielleicht auch Vergleichswerte entwickeln wollen.
Aber auch hier gilt: langfristig stärker werden kann ein Athlet nur, wenn er langfristig gesund und verletzungsfrei bleibt. Intelligentes Training schlägt stumpfes drauflos trainieren jedes Mal. Es ist nur eine Frage der Zeit.