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SZ Curls: Ausführung, Griffweite & Alternativen Zum Inhalt springen Keine Werbung, dafür Partnerlinks!
Ich mag keine Pop-ups und auch keine Werbung. Deswegen wirst du beides auf dieser Seite nicht finden. Dafür aber Affiliate-Links (Partnerlinks) zu empfohlenen Produkten, so sind z. B. alle Amazon-Links Partnerlinks, darüber hinaus sind diese im Text mit * gekennzeichnet. Ich habe alle Produktempfehlungen selbst ausgesucht, dem Inhalt des jeweiligen Artikels entsprechend.
SZ Curls waren eine meiner ersten Übungen, nachdem ich mir für 60 DM eine Curlstange für zuhause geleistet hatte. Mein Bizeps wuchs, obwohl ich die Übung, mangels Vorbild, wirklich nicht besonders gut gemacht habe.
Man kann aus den SZ Curls mit sauberer Ausführung mehr herausholen.
Wir klären, wie man die Übung optimal ausführt, ob es sinnvolle Alternativen gibt und ob sich die Anschaffung einer SZ Stange für zuhause lohnt.
Vorteile der SZ Curls Curls mit der SZ Stange bieten die Stabilität einer Langhantel ohne dabei die Unterarme so weit nach außen zu rotieren, dass die Handgelenke das schwächste Glied in der Kette sind.
Es passiert nämlich nicht selten, dass ein Satz Bizeps Curls vorzeitig abgebrochen werden muss. Nicht etwa, weil die Bizepse am Ende sind, was ja eigentlich das Ziel ist, sondern weil die Unterarme nicht mehr in der Lage sind, die Handgelenke in Position zu halten.
Liegen die beiden Unterarmknochen, Elle und Speiche, parallel zueinander, weisen sie die geringste Unterstützung für das Handgelenk auf.
Die schräge Griffposition bei SZ Curls sorgt hier für mehr Stabilität. Ergo können Sätze bis zum oder nahe zum Muskelversagen des M. Biceps brachii ausgeführt werden – das Trainings wird effektiver.
Für die Handgelenke funktioniert die SZ Stange meist besser Gleiches wäre natürlich auch mit Kurzhanteln möglich. Allerdings sorgt die fehlende Verbindung zwischen den Armen dafür, dass auch anteilig mit weniger Gewicht gearbeitet werden muss.
Wohl ein Grund dafür, dass Standard-Curls mit Kurzhanteln in EMG-Messungen meist hinter der Langhantelvariante und den SZ Curls zurückbleiben:
“The EZ variant may be preferred over the DC variant as it enhances BB and BR EMG activity during the whole range of motion and only in the eccentric phase. The small difference between BC and EZ variants of the BB and BR EMG activity makes the choice between these two exercises a matter of subjective comfort.”
Marcolin G, Panizzolo FA, Petrone N, et al. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ. 2018;6:e5165. Published 2018 Jul 13. doi:10.7717/peerj.5165 Hervorhebung von mir.
Abk:
EZ = SZ Curls DC = Kurzhantel Curls BC = Langhantel Curls BB = Bizeps BR = Brachialis Für das Training zuhause hat die SZ Stange noch einen weiteren, eher praktischen Vorteil: Dank der geringen Länge lässt sich die Curlstange bequem verstauen, während die größeren Langhanteln schon eine Menge Platz brauchen.
SZ Curls: die richtige Ausführung Mein Ziel nach besagtem Kauf der SZ Stange damals war, möglichst viele Wiederholungen zu machen. Viel bringt viel, nicht wahr? An manchen Abenden waren es 1000 (in Worten: eintausend) Wiederholungen.
Wie wir heute wissen, ist das für Muskelaufbau eher wenig sinnvoll, aber fangen wir vorne an.
Der richtige Stand bei Curls Stehende Curls fordern vom Sportler eine hohe Stabilität in Rumpf und Beinen. Diese sollte jederzeit gewährleistet sein, um ein allzu starkes Mitschwingen im Oberkörper zu vermeiden. Inwieweit das völlig vermieden werden muss, klären wir gleich.
Für größtmögliche Stabilität ist ein breiter Stand, etwa schulterbreit, zu wählen, kombiniert mit einer leichten Beugung im Kniegelenk. Die Bauchmuskeln sind angespannt und die Schulterblätter nach innen gezogen.
Idealerweise weist der Oberkörper eine leichte Neigung nach vorne auf, so dass bei den SZ Curls auch in der obersten Position noch Spannung anliegt und die Unterarme nicht senkrecht stehen.
Die Unterarme sollten nie ganz senkrecht stehen Wer diese Position partout nicht halten kann oder die Fixierung auf die Körperhaltung als limitierend empfindet, der sollte sich mit der Lendenwirbelsäule an einer Wand oder ähnlichem fixieren.
Saubere Wiederholungen Wie erwähnt, erlauben SZ Curls die Verwendung vergleichsweise hoher Gewichte für die Bizepse. Dies führt dazu, dass nahe dem rechten Winkel zwischen Oberarm und Unterarm oftmals ein Sticking Point entsteht, der mit zunehmender Erschöpfung nicht mehr überwunden werden kann.
Nun hat der Athlet zwei Möglichkeiten: den Satz (vorzeitig) abbrechen oder ballistisch arbeiten.
Entgegen der landläufigen Meinung ist ein Trainingssatz für den Bizeps nicht “ungültig”, “unsportlich” oder “illegal”, wenn der schwerste Punkt mit ein wenig Schwung überwunden wird. Hierfür wird der untere Teil der Bewegung bewusst schnell ausgeführt, so dass die Beschleunigung über den Sticking Point hilft.
Nahe des rechten Winkels ist der Satz oft zuende Wie gesagt, tut man das nicht, muss der Satz abgebrochen werden und wem ist damit geholfen?
Allerdings gelten zwei Regeln:
1. Die Wiederholungen der SZ Curls werden so lange wie möglich kontrolliert ausgeführt; etwa eine Sekunde in der konzentrischen Phase (nach oben) und mindestens zwei Sekunden in der exzentrischen Phase (nach unten).
Schwung kommt erst ins Spiel, wenn der Satz sonst abgebrochen werden müsste.
2. Die exzentrische Phase wird immer langsam und ohne Schwung ausgeführt, auch nachdem die konzentrische Phase ohne Schwung nicht mehr zu bewältigen ist. Exzentrisch kann der Bizeps, wie alle anderen Muskeln, nämlich deutlich mehr leisten.
Für Muskelaufbau gerne mehr Wiederholungen Muskelwachstum kann übrigens auch mit leichterem Gewicht und entsprechend höheren Wiederholungszahlen pro Satz effektiv erreicht werden, solange die Dauer des Satzes 120 Sekunden nicht übersteigt und die Wiederholungen wie beschrieben ausgeführt werden.
Wer noch nicht so viele Hantelscheiben für seine SZ Stange zuhause hat, braucht also keine Nachteile in Kauf nehmen.
Insgesamt reichen fünf Sätze pro Trainingseinheit übrigens völlig aus, um einen angemessenen Trainingsreiz zu setzen. Wird nahe der Ausbelastung oder sogar bis zum positiven Muskelversagen trainiert, sollte man SZ Curls nicht öfter als zweimal in der Woche ausführen.
SZ Curls eng oder breit? Die Ausführung der SZ Curls in breiter oder enger Variante soll, so der gemeine Konsens, den kurzen (caput breve) oder langen (caput longum) Kopf des M. biceps brachii mehr fokussieren.
Also enger Griff für den langen Muskelkopf und weiter Griff für den kurzen.
Die Idee dahinter ist folgende: beim engen Griff befinden sich die Oberarme weiter außen und lassen so eine vollständigere Streckung des langen Muskelkopfes zu. Der weite Griff führt die Arme näher zum Körper und aktiviert den kurzen Kopf mehr.
Nur der lange Bizepskopf zieht über Ellenbogen- und Schultergelenk Obwohl kein geringerer als Jim Stoppani diese Sichtweises stark gemacht hat, wage ich es, leichte Zweifel anzumelden.
Zunächst einmal sollte bei SZ Curl überhaupt keine radikale Veränderung der Oberarmposition stattfinden. Deswegen verwendet man ja eine Curlstange, die beide Arme verbindet und in Position hält.
Soweit mir bekannt, gibt es hierzu auch keine Studie, die Stoppanis Sichtweise bestätigt.
Wenn überhaupt, sorgt der enge Griff für eine größere Innenrotation des Oberarms, was zu einer stärkeren Fokussierung auf den Bizeps insgesamt führen dürfte und dabei den vorderen Schultermuskel entlastet.
Auch hierzu gibt es keine Studie. Allerdings: wenn das Prinzip bei Konzentrationscurls genau so funktioniert, warum sollte es bei SZ Curls anders sein?
Der optimale Griff Der optimale Griff ist der, bei dem der Zielmuskel die meiste Last heben kann. Anstatt auf Mikroverschiebungen zugunsten des einen oder anderen Muskelkopfes zu hoffen, würde ich also folgendes tun: Ich würde beide Griffe ausprobieren und den Griff wählen, bei dem 1. insgesamt mehr Gewicht bewältigt werden kann und 2. der Bizeps in jedem Fall zuerst versagt – nicht die Schulter oder sonst irgendwas.
Da es sich aber um minimale Veränderungen handeln dürfte, spricht auch nichts dagegen, auf Nummer sicher zu gehen und beide Griffvarianten in den verschiedenen Trainingseinheiten zu verwenden.
SZ Curls oder Kurzhantel? SZ Curls sind den Kurzhanteln vorzuziehen, dass ist das relativ eindeutige Ergebnis der oben zitierten Studie. Wer sich für die Standardposition bei Bizeps Curls entscheidet, der ist mit einer SZ Stange besser bedient.
Das heißt nicht, dass Kurzhanteln als Trainingsgerät die schlechtere Wahl sind.
Kurzhanteln sind vielseitig und lassen sich neben den stehenden Curls für sitzende Varianten, zum Beispiel Konzentrationscurls, verwenden. Darüber hinaus gibt es natürlich noch zig andere Dinge , die man mit Kurzhanteln anstellen kann.
Dennoch bleibt die Erkenntnis: SZ Curls erzeugen höhere EMG-Werte.
Langhantelcurls oder SZ Curls? Wie beschrieben, forciert die Langhantel beide Unterarme in die vollständige Außenrotation. Das ist zunächst mal kein Problem, denn Außenrotation ist die Hauptfunktion der Bizepse.
Schwierig wird es erst dann, wenn die Position die Schwäche der Handgelenke offenbart: Geben die Handgelenke vor den Muskeln auf, dann sind Bizeps Curls mit der Langhantel eine unfunktionelle Übung.
In Sachen Vielseitigkeit ist die Langhantel natürlich überlegen. Mit dem Sportgerät und vielleicht einer Hantelbank oder gleich einem guten Half Rack lässt sich ein vollständiges Ganzkörperprogramm aufziehen.
Die SZ Stange ist ein sehr spezialisiertes Sportgerät, mit dem sich wenige Übungen ausführen lassen, diese dafür aber hocheffektiv.
SZ Curls mit Reverse Grip Dazu zählen neben den SZ Curls und Übungen wie French Press übrigens auch die SZ Curls mit Reverse Grip.
Beim Reverse Grip wird die SZ Stange von oben gefasst. Das bedeutet zunächst mal, dass man das verwendete Gewicht deutlich verringern muss. Grund hierfür ist die Tatsache, dass die pronierte Hand die Hauptfunktion des Bizeps weitgehend ausschaltet.
Hieraus entsteht die Gelegenheit, den Brachialis relativ isoliert zu trainieren. Wir erinnern uns: der Brachialis gehört neben den Bizepsköpfen und dem etwas kleineren Brachioradialis zum Quartett der Armbeuger. Zwar liegt der Brachialis relativ versteckt, trägt aber zur Masse des Oberarms genauso viel bei, wie der Bizeps.
Die Kraftentwicklung ist sogar noch höher!
Wer mit den SZ Curls ohnehin einen Fokus auf die Entwicklung der Armbeuger legt, der sollte den Reverse Grip auch im Programm haben.
SZ Curls Alternative Alternativen zu den SZ Curls gibt es natürlich, mit den hier schon erwähnten vor und Nachteilen.
Wer stabile Unterarme hat, wird die Curls auch mit der Langhantel ausführen können. Ist diese schon im Home Gym vorhanden, muss man sich nicht zwingend noch eine Curlstange zulegen.
Auch Kurzhanteln können den Zweck erfüllen, allerdings laut Studie eben nicht ganz so effektiv. Für Einsteiger im Fitnesssport dürfte das wirklich keinen Unterschied machen. Für Fortgeschrittene macht es dann Sinn, wenn mehr Volumen im Bizeps das erklärte Ziel ist.
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