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Untere Bauchmuskeln: trainieren Frauen anders? – Sports Gear Patrol Zum Inhalt springen Ob Mann oder Frau, untere Bauchmuskeln zu trainieren, lohnt sich immer. Training in genau diesem Bereich macht nicht nur viel für die Optik aus, sondern kann sich auch positiv auf die Körperhaltung auswirken.
Wir klären heute, ob Frauen den Unterbauch anders trainieren sollten als Männer und welche Punkte es, unabhängig vom Unterschied zwischen den Geschlechtern, zu beachten gilt.
Als Mann oder Frau untere Bauchmuskeln trainieren Wenig überraschend, dass es beim Training der unteren Bauchmuskeln zwischen Mann und Frau anatomisch gesehen keinen Unterschied gibt. Der m. rectus abdominis startet immer an der 5. bis 7. Rippe und zieht sich herunter bis zum Schambein.
Allerdings gibt es doch zwei oft zu beobachtende Unterschiede: Erstens stehen Frauen auffällig häufig im Hohlkreuz. Die Position ist für den Unterbauch denkbar ungünstig, da dieser bei gekipptem Becken natürlich erst recht hervortritt.
Liegt es am Schuhwerk? Vielleicht. Oft ist aber auch eine Verkürzung des Hüftbeugers, beziehungsweise des zweigelenkigen m. rectus femoris der Grund. Betroffene Sportler sollten abklären, ob eine Hyperlordose besteht. Untere Bauchmuskeln trainieren ist aber tatsächlich ein guter Weg, dem entgegenzuwirken.
Zweitens haben Frauen im Verhältnis zum Oberkörper längere Beine als Männer. Das ist insofern relevant, als dass die Mehrzahl der Übungen für den unteren Bauch das Heben der Beine involviert. Da kann die Beinlänge schon entscheidend sein.
Betroffene Frauen müssen sich also nicht grämen, wenn Übungen für den unteren Bauch zunächst mit angewinkelten Beinen durchgeführt werden und können das immer auf ihre Anatomie schieben.
Sollten Frauen den unteren Bauchmuskel anders trainieren als Männer? Damit die Arbeit tatsächlich vom unteren Bauchmuskel und nicht allein vom Hüftbeuger erledigt wird, ist es notwendig, dass das Becken eingerollt wird. Ein reines Heben der Beine reicht also nicht.
Wie beschrieben, ist dass bei Menschen mit langen Beinen, und hierunter sind auffällig viele Frauen, eher ein Problem, aufgrund des langen Lastarms, der hieraus folgt. Vor allem die Frauen unter den Anfängern sollten also zunächst die Beine anwinkeln und darauf achten, dass das Becken mitarbeitet.
Auf dem Boden liegend bedeutet das, dass sich die Lendenwirbelsäule vom Boden abhebt. Beim Beinheben im Hang löst sich der untere Rücken vom Polster, der Wand oder was immer man gerade hinter sich hat.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Massetraining für Männer, Bodyforming für Frauen? Wenn Frauen untere Bauchmuskeln trainieren und dabei einen sichtbaren Bodyforming -Effekt im Sinn haben, sollten sie sich zunächst von dem Gedanken verabschieden, großartig anders trainieren zu müssen als Männer.
Ohne Muskelaufbaueffekt kommt auch beim Unterbauch kein Bodyforming zustande und für diesen Effekt muss entsprechend gearbeitet werden. Dabei kommt es weniger auf das Volumen und die Trainingszeit an als vielmehr auf die Belastungsintensität .
Trainingssätze für den unteren Bauch sollten auch Frauen bis kurz vor die Belastungsgrenze ausführen und zumindest den letzten Satz auch bis zur letztmöglichen Wiederholung.
Wer dabei nicht auf hohe externe Gewichte setzen möchte, kann stattdessen durchaus mit einer höheren Wiederholungszahl, beziehungsweise einer längeren Belastungsdauer arbeiten. Zumal Zusatzgewichte bei vielen Übungen für den unteren Bauch ohnehin schwer zu verwenden sind.
Trainingsplan für Frauen und Männer Entscheidend ist, dass jeder Satz zumindest fünf richtig intensive Wiederholungen hat. Ob das so oder so aussieht, spielt kaum eine Rolle.
5 Sätze Beinheben im Hang 5 – 8 Wh. 5 Sätze Beinheben liegend auf der Matte 10 – 15 Wh.
Allerdings sollte auch mit hohem Zusatzgewicht eine korrekte Ausführung der Übung noch gewährleistet sein. Wie immer, bringt es auch beim Training der unteren Bauchmuskeln nichts, zugunsten hoher Gewichte immer kürzere Bewegungen zu machen.
Weder Frauen noch Männern.
Es hängt also mehr von persönlichen Vorlieben ab, auf welchem Weg man ans Ziel kommt. Lieber hohe Widerstände in Kauf nehmen oder mit leichtem (Eigengewicht) trainieren und dafür die Sätze ein wenig länger machen?
Für ersteres müssten natürlich auch Geräte verfügbar sein.
Wer eine Klimmzugstange zur Verfügung hat, kann das Beinheben im Hang ausführen und wird, bei korrekter Ausführung, auf absehbare Zeit kein Zusatzgewicht brauchen. Wird das Beinheben / Beckenheben für die unteren Bauchmuskeln liegend auf der Matte praktiziert, wird die Wiederholungszahl wahrscheinlich ein bisschen höher.
Hierfür kann man aber Gewichtsmanschetten oder Widerstandsbänder zur Hilfe nehmen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wie beschrieben: der Gedanke, dass dabei etwa unterschiedliche Arten von Muskulatur herausgebildet werden und das Frau untere Bauchmuskeln anders trainieren müsste als Mann ist unwissenschaftlich und entbehrt jeder Grundlage.
Ich empfehle, bei jeder Trainingseinheit für die Bauchmuskeln zuvor drei bis fünf Sätze für die unteren Bauchmuskeln auszuführen. Dafür sollte man sich einfach seine Lieblingsübung aussuchen, die auch in der Belastungsintensität passt.
Warum vorher?
Zunächst, weil Übungen für die unteren Bauchmuskeln tendenziell anstrengender sind und anstrengende Sachen sollten zuerst erledigt werden. Außerdem werden die so vorerschöpften unteren Bauchmuskeln dann bei Übungen für die gerade Bauchmuskulatur, zum Beispiel Crunch oder Sit-ups , dann noch mal anständig mit beansprucht.
Grundsätzlich würde ich für den Bauch allein, selbst wenn Mann oder Frau es eilig hat mit der Strandfigur, insgesamt nie mehr als 10 Sätze machen , eher weniger und dafür anstrengender, und dies auch höchsten dreimal die Woche.
Tatsächlich glaube ich, dass man mit sechs anstrengenden Sätzen (2 x unterer Bauch, 2 x gerade Bauchmuskulatur, 2 x schräge Bauchmuskulatur), zweimal die Woche ausgeführt, in etwa 12 Woche erste Ergebnisse haben kann.
Anstrengend, hab’ ich gesagt!
Das Problem mit dem unteren Bauchspeck Der Vollständigkeit halber soll hier nicht unerwähnt bleiben: natürlich wirken Übungen für den unteren Bauch nicht lokal auf das Bauchfett und der Mythos, dass man Fett in Muskeln “umwandeln” könne, ist hoffentlich ad acta.
Wer es also wirklich auf diese sehnigen Linien abgesehen hat, die zielsicher zum Allerheiligsten führen, der wird vermutlich nicht ohne intelligente Einschnitte in der Ernährung auskommen. Das ist übrigens wesentlich erfolgversprechender als zu versuchen, die ganzen unnützen Kalorien beim Sport wieder auszuschwitzen.
Hier sind die Frauen beim Training der unteren Bauchmuskeln dann ein wenig im Vorteil, denn tendenziell haben Männer eher mit abdominalen Fett zu kämpfen.
Auch wenn man noch keine Hoffnung hat, die schicken Bauchmuskeln in absehbarer Zeit zu Gesicht zu bekommen, lohnt sich das Training. Der untere Rücken wird gestärkt, das Stehen im Hohlkreuz teilweise korrigiert und auch mit ein paar Kilos zu viel lässt sich nach wenigen Wochen guten Trainings ein Formungseffekt erreichen.
Das ist übrigens viel besser als einfach nur abzunehmen – niemand mag einen schlaffen Körper. Wer rechtzeitig untere Bauchmuskeln trainiert, hält die Haut straff und kann langsam und stetig auf seinen Traumkörper hinarbeiten.
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