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Waden trainieren: Übungen wissenschaftlich untersucht – Sports Gear Patrol Zum Inhalt springen Das Wadentraining zeichnet sich vor allem dadurch aus, dass es gerne ausfällt. Das mag daran liegen, dass die Wadenmuskeln in den meisten Kontexten nicht freiliegen oder das viele Sportler gar nicht wissen, wie man Waden trainieren sollte.
Zu ersterem sei gesagt: es gibt wenig, was eine gut gebaute Figur so nachhaltig zerstört, wie zu dünne Beine und Waden. Ich weiß das spätestens, seit man mir das Bild von einem Hulk schickte, dessen Beine durch zwei Streichhölzer ersetzt worden waren.
Ja, auch ich habe grundsätzlich eher dünne Waden.
Selbst, wenn man nicht zum Beinmonster mutieren, sondern nur durchtrainiert aussehen möchte, lohnt sich Wadentraining mehr als es einem der Spiegel verrät. Womit wir auch schon dem Thema wären, wie Waden trainiert werden sollten.
4 Übungen für die Waden wissenschaftlich analysiert Wer aus seinem Wadentraining das Letzte herausholen möchte, der wird sich fragen, ob es verschiedener Übungen dafür bedarf. Jemand, der einfach nur nicht weiter gehänselt werden möchte oder erst dann aus dem Pool kommt, wenn alle anderen außer Sichtweite seiner Waden sind, will wahrscheinlich zunächst einmal nur die effektivste Übung für die Waden kennen.
Auf beides soll hier eine, wie immer vorläufige, Antwort gegeben werden.
Die Wadenmuskulatur besteht im weiteren Sinn aus einer ganzen Reihe von Muskeln. Als Zielmuskel für das Training lohnend sind folgende Anteile:
Musculus gastrocnemius Musculus soleus Der m. gastrocnemius scheint für Trainingszwecke besonders relevant, da er den m. soleus überdeckt und somit den sichtbaren Teil des Muskels ausmacht. Dennoch ist der Soleus der größte einzelne Muskel der Gruppe, denn der Gastrocnemius teilt sich in zwei Anteile, lateral und medial, die sichtbar voneinander abzugrenzen sind.
Zur reinen Masse tragen die Muskeln also in folgender Reihenfolge bei:
Musculus soleus Musculus gastrocnemius medialis Musculus gastrocnemius lateralis Der Soleus ist ausschließlich an der Plantarflexion im Fußgelenk beteiligt, hingegen sorgt der Gastrocnemius darüber hinaus für die Beugung im Kniegelenk.
Während die Aufgabe des Soleus also relativ klar scheint, gibt es zum m. gastrocnemius einige Fragen bezüglich Positionierung und Bewegungsumfang.
Verschiedene Ausführungsarten im Wadentraining In einer Studie aus 2020 wurden vier verschiedenen Ausführungsarten des Wadenheben in Bezug auf die Muskelspannung in beiden Teilen des Gastrocnemius miteinander verglichen:
Stehend, neutrales Fußgelenk in Startposition Stehend, Dorsalflexion in Startposition Sitzend, neutrales Fußgelenk in Startposition Sitzend, Dorsalflexion in Startposition Dorsalflexion bedeutet übrigens nichts anderes, als dass die Ferse tiefer ist als der Vorderfuß. Das ist zum Beispiel dann der Fall, wenn der Vorderfuß auf einer Stufe oder sonstigen Erhöhung steht und man mit “hängender Ferse” startet.
Die Studie geht von einer Dorsalflexion von 20° aus. Man muss die Ferse also nicht aktiv wegstrecken, um die entsprechenden Ergebnisse zu erhalten.
Bei neutralem Fußgelenk als Startposition startet man mit geradem Fuß und senkt diesen natürlich auch nur so weit wieder ab, dass er gerade ist. In der Konsequenz haben wir hier eine verkürzte Range of Motion , die ich fortan als Teilkontraktion bezeichnen werde.
1. Übung: stehendes Wadenheben mit neutralem Fußgelenk Die stehende Übung aus gerader Position wies jeweils die zweithöchsten EMG-Werte für Lateralis und Medialis aus.
Sie wäre somit die beste Übung für jemanden, der mit einer Übung möglichst beide Muskelanteile trainieren will.
Bei der Ausführung sollte darauf geachtet werden, dass man nach oben wirklich so weit wie möglich arbeitet, um den vollen Effekt der Übung auf die Wade zu haben. Zur Intensivierung wären auch einige Endkontraktionen bei jeder Wiederholung denkbar.
Wem das nicht genug ist, der führt die Übung einbeinig aus und nimmt vielleicht noch eine Kurzhantel oder Hantelscheibe auf der trainierten Seite in die Hand.
2. Übung: stehendes Wadenheben mit Dorsalflexion Die Startposition mit 20° abgesenkter Ferse brachte für den Lateralis etwa 5% mehr Aktivität, während die Werte für den Medialis leicht abfielen. Es ist somit die beste Übung für den Lateralis aus den getesteten Varianten.
Der Zuwachs für den äußeren Muskel ist gar nicht so hoch, wie man denken möchte, was wieder mal bestätigt, dass die maximale Kontraktion meist der ausschlaggebende Faktor ist.
Es ist denkbar, dass der leicht kürzere Lateralis durch die höhere Streckung größere Aktivierungswerte aufweist. Leider wurden tiefere Winkel als 20° nicht abgetestet. In der praktischen Ausführung würde ich die Ferse zunächst auch nicht weiter absenken.
In jedem Fall gilt: wer beim Waden trainieren möglichst viel Druck auf den äußeren Muskel ausüben möchte, der erhält die besten Ergebnisse, wenn er die Übung auf einer Erhöhung stehend ausführt und die Ferse bei jeder Wiederholung leicht absenkt.
3. Übung: Sitzendes Wadenheben mit neutralem Fußgelenk Die sitzende Variante ohne Erhöhung brachte in der Studie die besten Ergebnisse für den Medialis , mit einigem Abstand sogar.
Generell scheint die Arbeitsteilung der beiden Muskelanteile beim Wadentraining so gestaltet zu sein, dass der innere Muskel bei geradem Fuß die meiste Arbeit übernimmt. Das war auch in der stehenden Variante schon so, nur ist der Effekt im Sitzen noch einmal deutlich höher.
Findige Sportler mögen darauf abstellen, dass man dennoch mit Dorsalflexion starten sollte, da man in der höheren Range of Motion ja auch an der geraden Fußposition vorbeikommt. Das ist grundsätzlich richtig, allerdings führt das meistens zu einer vorzeitigen Erschöpfung des Lateralis und damit zum Abbruch der Übung, bevor der Medialis angemessen trainiert ist.
Wer das Beste für beide Muskeln möchte, muss also, laut der Studie, zwei Übungen absolvieren.
4. Übung: Sitzendes Wadenheben mit Fußgelenk in Dorsalflexion Wadenmaschinen findet man immer seltener in Fitnessstudios und für das Wadentraining zu Hause sind sie wohl die absolute Ausnahme. Alle mir bekannten Geräte boten zumindest die Möglichkeit der Dorsalflexion, indem nur der Vorderfuß auf ein schmales Blech aufgestellt wurde.
Für das Waden trainieren zu Hause ist es beruhigend zu wissen, dass diese Funktion auch nicht notwendig ist. Die sitzende Dorsalflexion hat für beide Muskelanteile durchschnittliche Ergebnisse gebracht und kann vorerst aus dem Plan gestrichen werden.
Hingegen werden viele die Möglichkeit vermissen, die Wade adäquat zu belasten, das ist zu Hause nämlich eher unpraktisch. Zumal der eigene Körper als Gewicht in der sitzenden Variante weitgehend rausfällt.
Zumeist behilft man sich mit Hantelscheiben , falls hiervon genug zur Verfügung stehen, Ich kann aber auch an dieser Stelle Widerstandsbänder empfehlen . Diese können die Übung, bei korrekter Ausführung, sehr schwer machen, auch ohne Gewichtsscheiben.
Die Fußstellung im Wadentraining Die genannte Studie hat verschiedene Fußstellungen leider nicht abgetestet. Aber dafür eine andere Studie aus dem Jahr 2020.
Die Untersuchung testete das Muskelwachstum beim Wadentraining in drei verschiedenen Fußstellungen.
Fuß nach außen gedreht (Bein außenrotiert) Fuß in Neutralstellung Fuß nach innen gedreht (Bein innenrotiert) Die nach außen zeigende Fußspitze brachte signifikant bessere Ergebnisse für den medialen Kopf des Gastrocnemius, während der nach innen gedrehte Fuß beim Wadentraining bessere Werte für den Lateralis zeigte.
Das widerspricht, ehrlich gesagt, meinem persönlichen Belastungsempfinden und es ist hinzuzufügen, dass die Fußstellungen in dieser Studie ausschließlich sitzend abgetestet wurden.
Dennoch bleibt festzuhalten: wenn man beiden Studien folgt, müsste das sitzende Wadenheben mit neutralem Fußgelenk aber leicht nach außen gedrehtem Fuß die besten Ergebnisse für den Medialis bringen.
Auf die stehende Ausführung würde ich das Ergebnis vorerst nicht übertragen.
Zu Hause Waden richtig trainieren Für das optimale Wadentraining zu Hause sollte als eine stehende Übung ausgeführt werden, sowie eine im Sitzen mit leicht nach außen gedrehtem Fuß.
Zwar sind mir derzeit für den Soleus keine aussagekräftigen Studien bekannt. Es ist aber davon auszugehen, dass dieser Muskel aufgrund seiner Funktion als Beinbeuger bei aktiver Beugung des Beins oder in der sitzenden Position am besten trainiert wird.
Hierdurch wird die sitzende Ausführung attraktiver als ich es am Anfang meiner Recherche vermutet hatte.
Alle hier genannten Wadenmuskeln bestehen vornehmlich aus langsam zuckenden Muskelfasern. Daraus folgt nicht nur, dass tendenziell längere Belastungen (Belastungsdauer >40 sek.) sinnvoll fürs Wadentraining zu Hause sind. Es bedeutet auch, dass die Wade mit relativ hoher Frequenz trainiert werden kann.
Sorry, liebe Wadenmuffel 😉
In der Konsequenz kommen wir für die Wade auf relativ hohe Wiederholungszahlen, da die Bewegungslänge relativ kurz ist. Dennoch sollte die Übung, wie immer für den Muskelaufbau, langsam und kontrolliert stattfinden!
Trainingsplanung für die Wade Ein vorläufiger Plan könnte, nach diesen Erkenntnissen, etwa so aussehen:
Wadenheben einbeinig, stehend auf einer Stufe (Fersenneigung etwa 20°)
3 Sätze á 25 Wiederholungen
Wadenheben sitzend, Fuß flach auf dem Boden und leicht nach außen gedreht
3 Sätze á 25 Wiederholungen
Das Volumen ist angepasst für Menschen, die mit dem Wadentraining zu Hause gerade beginnen. Fortgeschrittene können pro Ausführungsvariante auch fünf Sätze machen.
Für zeitnahe Erfolge sollte das Training mindestens zweimal die Woche ausgeführt werden.
Waden trainieren für Frauen Das Thema möchte ich kurz anreißen, weil immer wieder nach spezifischen Wadenübungen für Frauen gefragt wird. Es mag Zielsetzungen geben, mit denen Frauen anders trainieren sollten als Männer, Waden trainieren gehört nicht dazu.
Ich verstehe, dass die meisten Damen nicht auf mächtige Waden trainieren und das schlanke Fesseln ein Attribut der Weiblichkeit sind.
Die Idee, dass man dem Wadenmuskel dies mitteilen könnte, indem man einfach mehr Wiederholungen mit weniger Gewicht ausführt, ruht nicht auf einer physiologischen Grundlage. Soll heißen: man kann den Muskel aufbauen oder auch nicht, aber man kann ihn nicht schlank aufbauen und man kann auch nicht die Waden kleiner trainieren .
Es stellt sich also die Frage, ob Waden trainieren für Frauen überhaupt angezeigt ist, wenn das Problem tatsächlich in zu dicken Waden besteht.
Mein bester Tipp: Betroffene Frauen sollten Waden zunächst nicht isoliert trainieren und auch nicht bis zur Ausbelastung.
Stattdessen sollten mehrgelenkige Übungen für die Beine (Kniebeugen, Ausfallschritte, etc.) mit tendenziell hohem Volumen und einem Belastungsempfinden pro Satz von etwa 8/10 ausgeführt werden. Wenn möglich barfuß.
So wird viel Energie verbraucht, es könnte also ein Abnehmeffekt entstehen, und die Wadenmuskulatur wird zum Zweck der Straffung angemessen aktiviert. Zudem wird die Durchblutung gefördert, deren Mangel oft Teil des Problems ist. Das Programm sollte einhergehen mit einer angemessenen Optimierung der Ernährung.
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