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Ist Unterarme trainieren sinnvoll? – Sports Gear Patrol 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.
Da draußen laufen Leute mit massiven Unterarmen rum, die noch nie ein Fitnessstudio von innen gesehen haben. Erst kürzlich wurde ich mit dem Begriff “Holzrusse” bekannt gemacht, ein durchaus anerkennender Ausdruck für Abkömmlinge Russlanddeutscher (Wieder-)Einwanderer, die in der x-ten Generation manuelle Tätigkeiten verrichten und unter anderem unfassbare Kraft in den Unterarmen besitzen.
Mir hat so einer mal beim Armdrücken alle Finger neu eingestellt. Epigenetik halt. Vielleicht wurden sie auch von Wölfen großgezogen, wer weiß.
Für alle Hiesigen, die ihre Häuser nicht selber bauen, klären wir heute:
Für wen ist Unterarmtraining sinnvoll? Wie kann man Unterarmmuskeln trainieren? Was ist fürs Unterarm Training zu Hause zu beachten? Für wen ist Unterarmtraining sinnvoll? Sehnige Unterarme zu haben ist durchaus ein maskulines Schönheitsmerkmal und signalisiert eben jene bereits angesprochene Fähigkeit zur manuellen Problemlösung. Gerade sogenannte Hardgainer können durch das Training der Unterarme die Optik noch mal deutlich und ohne viel Mehraufwand verbessern.
Als Frau Unterarme trainieren?
Auch für Frauen kann das Training der Unterarme sinnvoll sein. Zum einen aus ganz praktischen Überlegungen des Alltags heraus – Unterarme sind nun mal an fast allen manuellen Tätigkeiten beteiligt.
Zum anderen sind Frauen im Verhältnis in den Unterarmen schwächer als Männer. Das wird oft zum limitierenden Faktor für schwere, freie Übungen. Spätestens dann sollte isoliertes Unterarmtraining in Erwägung gezogen werden.
Noch interessanter fürs Krafttraining ist allerdings die Tatsache, dass die Unterarme gerade bei freien Übungen oftmals das schwächste Glied in der Kette sind. Das habe ich selbst oft genug festgestellt, bis ich mich zum isolierten Training für die Unterarme durchringen konnte.
Stärke Unterarme können zu deutlich höheren Gewichten bei Bizepscurls, Kreuzheben und Rudern führen. Um nur einige zu nennen.
Nicht zuletzt sind starke Unterarme auch Voraussetzung für viele Trainingsformen mit dem eigenen Körpergewicht und generell alles, was in die Richtung Calisthenics und Kraftausdauertraining führt.
Bei Übungen im Hang, Klimmzüge sind hier wohl als erstes zu nennen, verhindern schwache Unterarme oft mehrere Wiederholungen.
Wie kann man Unterarmmuskeln trainieren? Für das Training der Unterarme ergibt sich aus dem Problem, wie so oft, schon ein Teil der Lösung. Mehr freie Übungen, statt geführter Geräte, einschließlich Übungen im Hang. Man kann die Klimmzugstange in dem Zusammenhang auch für die reine Kraftausdauer verwenden und einfach nur hängen – entweder beidarmig oder, für Fortgeschrittene, alternierend.
Du suchst eine gute Klimmzugstange für zu Hause?
Wer die Sache systematisch angeht, kann aber durchaus noch eine Schippe drauflegen und dadurch schneller ans Ziel kommen. Hierfür schauen wir uns die Unterarmmuskeln mal genauer an.
Die Unterarmmuskulatur besteht aus einer ganzen Reihe von Flexoren und Extensoren . Einer der bekanntesten ist wahrscheinlich der m. brachialis , da dieser am Oberarmknochen ansetzt und signifikant an Armbeugeübungen beteiligt ist.
CFCF /
CC BY-SA Wichtiger als die genaue Anatomie sind für unser Training die Funktionen, die sich aus der Anatomie der Unterarmmuskeln ergeben:
Pronation / Supination des Unterarms (Unterarm dreht nach innen / außen) Palmarflexion / Dorsalextension (Hand klappt Richtung Handfläche / Handrücken) Radialabduktion / Ulnarabduktion (Hand geht Richtung Daumen / kleiner Finger) Faustschlusshelfer (Heranführen der Finger zur Handfläche) Es würden sich theoretisch also eine ganze Reihe von Übungen ergeben, aber fangen wir mal klein an.
Unterarme für Griffkraft trainieren Will man die Unterarme trainieren, um beim regulären Training für Arme und Oberarme mehr Power zu haben, dann steht die Griffkraft im Vordergrund. Die hierfür zuständigen Faustschlusshelfer trainiert man am besten, indem man entweder
die Faust gegen Widerstand schließt (dynamisch), oder die Faust gegen Widerstand geschlossen hält (isometrisch). Das Schließen der Faust gegen Widerstand lässt sich am Kabelzug, mit Kurz- oder Langhanteln ausführen. Für mich eine der wertvollsten Übungen ist der Heavy Finger Roll, bei dem die Hand geöffnet wird, bis die Hantelstange zum Ansatz der Fingerkuppe gleitet und dann wieder geschlossen wird.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Manche Sportler führen die Übung hinter dem Körper aus, dafür sehe ich aber nicht zwingend eine Notwendigkeit. Im Gegenteil: wer die Übung, wie im Video gezeigt, vor dem Körper ausführt, aber immer noch Angst hat, die Hantel fallen zu lassen, der kann die Handflächen auch Richtung Körper drehen.
So gleitet die Hantelstange während des Öffnens und Schließens der Hände an den Oberschenkeln entlang.
Das Gleiche lässt sich natürlich auch hervorragend mit Kettlebells durchführen, da hier das Gewicht sehr schön zentriert unter der Hand ruht.
Mehr zur Verwendung gibt’s im Artikel über Kettlebells .
Natürlich kann man auch die Unterarmmuskeln trainieren, indem man die Hand beim Training ganz einfach gegen Widerstand geschlossen hält. Das wäre bei allen statischen Übungen der Fall, in dem man entweder den Körper hält (Hängen) oder ein Gewicht möglichst lange in der Hand hält, wie zum Beispiel beim Farmer’s Walk .
stu_spivack /
CC BY-SA
Allerdings kann man auch bei Alltagsübungen mit Kurz- oder Langhanteln den Schwerpunkt mehr auf ein Training der Unterarme legen. Frauen im Fitnessstudio könnten zum Beispiel mal bewusst die 30 mm breite Langhantelstange wählen, statt die schmaleren mit 25 oder 28 mm.
Für Leute mit ohnehin schon größeren Händen können sogenannte Fat Grips * den Unterschied ausmachen. Hat man die erst einmal in der Tasche, lassen sie sich praktisch überall im Fitnessstudio und zu Hause anwenden.
Unterarm Training zu Hause Apropos zu Hause: fürs Training der Unterarme braucht man natürlich keine Studioausrüstung. Praktisch alle Trainingsmöglichkeiten, die wir uns bis jetzt angesehen haben, sind mit der entsprechenden Grundausstattung auch zu Hause durchführbar.
Wer in den eigenen vier Wänden die Unterarmmuskulatur trainieren will, hat mit einer Kurzhantel schon ganz gute Karten. Idealerweise eine verstellbare Kurzhantel , denn hiermit lassen sich auch die oben erwähnten Radialabduktion und Ulnarabduktion hervorragend trainieren.
Du schraubst einfach auf der einen Seite die Gewichte ab, so dass deine Kurzhantel ein wenig aussieht, wie ein Hammer. Du fasst nun das offene Ende, senkst und hebst die Hantel in Richtung Daumen.
Du wirst schnell feststellen, dass du für diesen Neutral Grip Wrist Curl wirklich nicht viel Gewicht brauchst, um deine Unterarmmuskeln zu trainieren.
Indian Clubbell für Unterarmtraining Den gleichen Zweck, ein bisschen eleganter vielleicht, erfüllt eine Schwungkeule , neudeutsch auch Indian Clubbell genannt. Das Gerät wird häufig von Calisthenics Fans und Freiluftsportlern verwendet und outet den Besitzer unterwegs auch nicht sofort als Fitnesssportler.
Die Indian Clubbell * kann zur Kräftigung des Handgelenks in jede Richtung konzentrisch, rotierend und isometrisch eingesetzt werden und ist mit ein bisschen Fantasie und / oder der richtigen Anleitung ein richtig starkes Sportgerät.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Außerdem lässt es sich elegant zur Selbstverteidigung einsetzen 😉
Die Turnkeule kann man natürlich nicht nur gezielt für das Unterarmtraining nutzen. Sie ermöglicht eine ganze Reihe von funktionellen Übungen, die sich jederzeit mit wenig Aufwand für fortgeschrittenes Training genauso einsetzen lassen, wie für die Rehabilitation.
Die Indian Clubbell aus Holz * liegt vielleicht noch geschmeidiger in der Hand, ist aber auch deutlich teurer. Trotzdem, Freunde des naturbelassenen Materials sollten sich die hölzerne Version der Schwungkeule mal ansehen. Würde sogar als Deko ne gute Figur machen.
Mit Trainingshilfen die Unterarmmuskulatur trainieren Grobschlächtiger als die Turnkeule, aber eine meiner absoluten Favoriten für knallhartes Unterarmtraining ist der Wrist Roller , von mir nur liebevoll Wickler genannt.
Der Unterarmtrainer besteht aus drei Teilen: einem rutschfesten Griff, einem glatten Seil und einer stabilen Aufhängung für Gewichte. Diese Adjektive sind übrigens für den Trainingserfolg entscheidend, weswegen ich den meisten Leuten davon abraten würde, die Dinger selber zu bauen.
Es ist dabei nicht entscheidend, ob der Hersteller das Gerät bis 30 kg oder 50 kg freigibt. Ich persönlich habe noch niemanden gesehen, der bei sauberer Ausführung für mehrere Sätze weit über 10 kg hinausgekommen wäre.
Aus meiner Erfahrung wichtiger sind ein rutschfester Griff und eine Aufnahme für Hantelscheiben mit 30 mm Bohrung für den Heimbedarf. Das bekommt man hier für einen angemessenen Preis bei C.P. Sports *.
Wichtig: für ein gutes Training der Unterarmmuskulatur sollte das Seil nicht nur bis ganz nach oben aufgerollt, sondern auch kontrolliert wieder nach unten geführt werden. Wer das 5 mal hintereinander macht, vielleicht im Abstand von einer Minute, der wird wissen, was er getan hat.
Fingerhanteln Ich besitze ebenfalls Fingerhanteln, auch wenn ich die nicht mehr so häufig verwende, wie ich vielleicht sollte. Während des Studiums habe ich damit immer ein paar Sätze in der Lernpause gemacht. Dadurch bleibt man nicht nur fit, sondern auch wach.
Ein häufiger Fehler beim Unterarme Training sind Fingerhanteln mit zu hoher Druckkraft . Viele wollen sich (und ihren Freunden) etwas beweisen, drücken das Ding einmal fest zusammen und verlieren schnell die Laune, weil sie es nicht öfter hinbekommen.
Die Fingerhantel sollte dir die Möglichkeit geben, 8 – 10 vollständige Wiederholungen hintereinander auszuführen. Selbst erfahrene Athleten sollten hier zunächst zu der 150 lbs (68 kg) Version greifen. Einsteigern im Training für die Unterarmmuskeln würde ich sogar zunächst zu 100 lbs (45 kg) raten.
Immer daran denken: es geht darum, die Belastung auch mal 40 – 60 Sekunden aufrecht zu halten, genau wie bei anderen Muskeln auch.
Diese Version von Gorilla Sports * ist einfach aber günstig. Leute mit empfindlichen Händen sollten ein Handtuch oder ähnliches zum einwickeln verwenden, mit der Zeit geht das nämlich ein bisschen ins Fleisch.
Persönlich noch nicht getestet, aber als Idee ganz stark ist diese Version von Alphaskin * für das Unterarmtraining. Der Griff macht einen freundlichen, aber dennoch rutschfesten Eindruck (so geben das auch die meisten Kundenrezensionen wieder) und der Widerstand ist stufenlos einstellbar
Ob man damit nun wirklich genau bei der auf der Skala angezeigten Stärke rauskommt sei dahingestellt, aber wen interessiert das schon? Man kann das Gerät dem eigenen Leistungsstand anpassen und das ist echt eine intelligente Lösung.
Ein schöner Vorteil der Fingerhanteln als Griffkrafttrainer ist natürlich das handliche Format und leichte Gewicht. Auf Reisen sind die Geräte der ideale Begleiter.
Fazit Es ist gut, die Unterarme bei freien Übungen mitzutrainieren. Werden diese allerdings zum limitierenden Faktor für den eigentlichen Zielmuskel, dann macht es durchaus Sinn, isolierte Übungen anzuwenden.
Außerdem sehen trainierte Unterarme einfach kernig aus!
Entscheide dich für eine oder zwei der hier dargestellten Varianten, aber übertreibe es nicht mit dem Trainingsumfang. Es gibt zwar Hinweise darauf, dass die Belastungsdauer (im Gegensatz zur Höhe des Widerstands) für das Unterarmtraining eine gewisse Rolle spielt, stundenlanges Unterarmtraining à la Bruce Lee ist aber nur für die Wenigsten ratsam.
Das Unterarmtraining kann im Anschluss an Trainingseinheiten für den Oberkörper durchgeführt werden oder an gesonderten Trainingstagen. Den besonderen Schwerpunkt auf die Unterarme würde ich aber zunächst nur einmal pro Woche legen.