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Welche Hanteln für Anfänger? – 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.
Hanteln für Anfänger sollten vor allem sicher und leicht zu bedienen sein. Außerdem muss die Hantel natürlich zu den jeweiligen räumlichen Gegebenheiten und Trainingszwecken passen. Einsteiger wählen gerne Hanteln, die flexibel einsetzbar sind und eine große Bandbreite an Übungen erlauben. Schließlich weiß man am Anfang noch gar nicht so richtig, was man mit dem neuen Sportgerät anfangen möchte.
Wir schauen uns mal die Kriterien für eine gute Hantel für Anfänger an.
Welche Hanteln sind für Anfänger geeignet? Anfänger werden zumeist noch keinen fertig eingerichteten Trainingsraum haben. Deswegen sollte zuerst die Frage geklärt werden, wo das Training stattfindet und was mit den Hanteln nach dem Training passiert.
Gibt es einen festen Platz für die Sportausrüstung, der nicht anderweitig genutzt wird, kann ein Hantelset beim Training viel Zeit sparen. Tatsächlich trainieren Einsteiger häufiger, wenn sie nicht erst das Sportgerät zusammenschrauben müssen, sondern gleich loslegen können.
Außerdem sieht ein Hantelset, eventuell mit Ablage, schick aus und macht Lust auf Training.
Zerlegbare Hantelsets für Anfänger haben den Vorteil, dass man sie platzsparend verstauen kann. Das kann aber auch ein Nachteil sein, denn nicht selten gilt “Aus den Augen, aus dem Sinn” und das wertvolle Eisen oxidiert unter dem Sofa vor sich hin.
Tipp: Wann immer möglich, Hanteln sichtbar und trainingsbereit liegen lassen. Das schafft Trainingsatmosphäre und erhöht die Motivation. Falls das Platzangebot knapp ist, muss aber auf jeden Fall ein schraubbares Hantelset für Anfänger her.
Langhantel oder Kurzhantel oder Kettlebell? Trainerikonen haben in den vergangenen Jahrzehnten die Kettlebell (Tsatsouline) und die Langhantel (Rippetoe) wieder populär gemacht. Jedes dieser Sportgeräte kann zielgerichtet für Kraft, Muskelaufbau und Koordination eingesetzt werden.
Wer sich für eine Kettlebell-Hantel entscheidet, sollte aber ein komplettes Set von zumindest drei Hanteln (für Männer: 16/24/32kg) beisammen haben, um wirklich mit einer großen Auswahl an Übungen trainieren zu können.
Die Langhantel ist immer anpassbar, bis auf wenige Modelle mit fixem Gewicht. Allerdings ist das Training mit der Langhantel nicht ganz so variantenreich und tendenziell eher in Richtung Krafttraining angelegt.
Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden.
Aus diesem Grund scheinen mir Kurzhanteln für Anfänger am besten geeignet. Es sind unzählige Übungen mit den Kurzhanteln möglich, wodurch die ganze Trainingspalette abgedeckt wird. Außerdem lässt sich die Kurzhantel jederzeit im Gewicht anpassen.
Grundsätzlich sollte man als Anfänger ein Paar Kurzhanteln besitzen, viele Übungen lassen sich aber auch einarmig ausführen.
Das ist nicht ganz unwichtig, auch in Bezug auf die Sicherheit beim Training zu Hause. Man kann bei schweren Übungen jederzeit mit der freien Hand nachhelfen und so, als Fortgeschrittener, auch erzwungene Wiederholungen ausführen.
Eine Langhantel ist für Anfänger dann zu empfehlen, wenn es weniger um variantenreiches Training geht, sondern viel mehr darum, über kurz oder lang auch schwere, mehrgelenkige Übungen wie Bankdrücken, Kreuzheben und Kniebeugen in das Training zu integrieren.
Das ist dann eine echte Option, wenn schweres (Kraft-)Training das Ziel ist und mittelfristig Platz und Geld für eine Hantelbank, beziehungsweise eine stabile Hantelablage vorhanden ist.
Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden.
Hanteln kaufen: welches Material soll ich wählen? Die günstigsten Hantelscheiben auf dem Markt sind aus Zement und mit Plastik ummantelt. Äußerlich manchmal kaum von Eisen zu unterscheiden, kann man mit diesen Gewichten zunächst natürlich genauso gut trainieren, wie mit den “echten” Gewichten.
Zwei Dinge sollten allerdings bedacht werden.
Plastikscheiben sind oftmals deutlich dicker als Hanteln aus Eisen und nehmen damit natürlich mehr Platz auf der Hantelstange ein. Das kann zu einem Problem werden, wenn die Leistung und damit auch die Gewichte steigen.
Außerdem ist es um die Langlebigkeit und damit auch die Optik der Hanteln aus Plastik oft nicht besonders gut bestellt. Das mag einem Anfänger nichts ausmachen, aber irgendwann möchte man sein Training auch optisch repräsentieren und, wie die Profis, mit echtem Eisen arbeiten.
Aus diesem Grund empfehle ich, Hantelscheiben aus Eisen zu kaufen. Die halten bei guter Pflege ein Leben lang und geben dem Einsteiger so das Gefühl, eine Lebensentscheidung für den Sport getroffen zu haben.
Gummierte Hantelscheiben sind deutlich teurer und machen dann Sinn, wenn die Hantel öfter mal hart abgesetzt wird. Vor allem dann, wenn einem der Boden lieb ist. Auch sind gummierte Hanteln aus offensichtlichen Gründen korrosionsbeständig.
Natürlich spielt auch hier die Optik eine Rolle und wer gleich Nägel mit Köpfen machen will, sollte sich ein schönes Set an gummierten Hantelscheiben zulegen. Unbedingt notwendig für ein erfolgreiches Training ist das aber keinesfalls.
Wichtige Unterschiede bei Hanteln Die wichtigsten Unterschiede bei Hanteln haben wir damit bereits geklärt. Es gibt
Langhanteln Kurzhanteln Kettlebells Hanteln aus Plastik Hanteln aus Eisen Hanteln mit Gummiummantelung Darüber hinaus gibt es verschiedene Bohrungen für die Gewichtsaufnahme . Hanteln für Anfänger für zu Hause haben normalerweise eine Aufnahme von 30 mm , Profihanteln und Olympiahanteln haben eine Bohrung von 50 mm .
Das macht für den Trainingseinstieg zu Hause zunächst keinen Unterschied. Es sei denn, man tendiert tatsächlich in Richtung schweres Krafttraining und liebäugelt mit Kreuzheben und Kniebeugen. In diesem Fall könnte es sich auch für den Anfänger lohnen, gleich zu einer Olympiahantel mit 50 mm zu greifen und bei Bedarf auch entsprechende Kurzhanteln in der Breite zu kaufen.
Hier muss eine Richtungsentscheidung getroffen werden, denn die jeweiligen Formate sind natürlich nicht kompatibel.
Meine Erfahrung: für die allermeisten Anfänger sind Hanteln mit 30 mm zunächst eine gute und günstige Wahl. Bis weit in den dreistelligen Kilobereich hinein kann man damit genauso zielgerichtet trainieren. Wer dann noch höher hinaus will, kann sich immer noch eine Olympiahantel zulegen.
Hanteln mit Ständer und Ablage Hanteln mit Ständer zu kaufen, kann das Training bequemer machen. Vor allem natürlich dann, wenn man ein ganzes Hantelset besitzt. Optisch kommt es auf jeden Fall besser rüber als wenn die Hanteln achtlos auf dem Boden liegen.
Eine gute und stabile Ablage für die Hanteln zu kaufen, kann aber auch die Übungsauswahl erhöhen, vor allem natürlich dann, wenn man mit einer Langhantel trainiert. Für Military Press, Rack Pulls und vor allem für Kniebeugen ist eine Ablage eine gute Investition.
Wie viel kg Kurzhanteln für Anfänger? Etwa 17 kg sollten Kurzhanteln schon mitbringen, also das Gewicht der Hantelstange plus 15 kg Gewichtsscheiben. Damit sind die Hanteln für Anfänger schwer genug, um Übungen für Bizeps, Trizeps und Schultern ausführen zu können.
Wer mit den Kurzhanteln den Latissimus trainieren will, zum Beispiel durch vorgebeugtes Rudern, der wird beizeiten ein wenig mehr Gewicht brauchen. Allerdings lässt sich die Übung sehr gut und effektiv einarmig ausführen.
Somit kann man das Gewicht der zweiten Hantel einfach mit draufpacken und hat dann erst einmal genug Widerstand.
Welches Hantelgewicht ist das richtige? Soll darüber hinaus weiteres Gewicht angeschafft werden, gilt es, eine Entscheidung zu treffen. Welches das richtige Hantelgewicht ist, hängt nämlich vom Verwendungszweck ab.
Steht die Anschaffung einer Langhantel ins Haus, würde ich zunächst ein Paar 10 kg Hantelscheiben kaufen. Zusammen mit den Gewichten der Kurzhanteln bekommt man genug Widerstand für Übungen wie vorgebeugtes Rudern mit der Langhantel, Military Press oder Schrägbankdrücken zusammen.
Bleibt es bei Kurzhanteln , würde ich jeweils ein Paar 5 kg Scheiben kaufen. Damit kann man das Hantelgewicht deutlich erhöhen, ohne dass der Bewegungsradius kürzer wird. Die nächstgrößeren 10 Kilo Scheiben haben nämlich einen deutlich größeren Durchmesser und das ist für viele Übungen eher hinderlich.
Wie viel Wiederholungen sollte man mit Hanteln machen? Für Krafttraining sollte die Hantel schwer genug sein, dass bis zu fünf Wiederholungen möglich sind. Wer Muskelaufbau, beziehungsweise Bodyforming betreibt, ist bezüglich der Wiederholungen ein bisschen flexibler.
Man kann auch 25 Wiederholungen mit seiner Hantel ausführen und dabei effektiv Muskelaufbau betreiben. Entscheidend ist, dass die Sätze zunehmend nahe an der Belastungsgrenze ausgeführt werden. Soll heißen: viel mehr als 25 Wiederholungen sollten dann auch nicht drin sein.
Der effizienteste Trainingsbereich für Muskeltraining mit Hanteln liegt in der Spanne zwischen fünf und 15 Wiederholungen , im Bodybuilding sind es meistens acht bis 12 Wiederholungen.
Wann das Gewicht erhöhen? Das Gewicht kann stufenweise erhöht werden, solange man die anvisierte Wiederholungszahl schafft. Das nennt sich einfache Progression .
So würde man etwa als Anfänger in Abständen von ein bis zwei Wochen jeweils 5 – 10% auf das Einstiegsgewicht draufpacken, bis eine gegebene Wiederholungszahl, zum Beispiel 10, nur noch mit Mühe (Belastungsempfinden 8/10) erreicht werden kann.
Mit diesem Gewicht trainiert man, bis das Belastungsempfinden absinkt und man wiederum, in kleinen Schritten, Gewicht addiert.
Das Prinzip der doppelten Progression hingegen arbeitet mit einem Wiederholungsbereich, zum Beispiel 8 – 12.
Sobald man 13 oder mehr saubere Wiederholungen schafft, kann das Gewicht stufenweise soweit erhöht werden, dass man zumindest 8 Wiederholungen schafft. Anschließend arbeitet man sich wieder hoch.
Wie effektiv ist Hanteltraining? Hanteltraining ist das effektivste Mittel für Kraft, Muskelaufbau und Bodyforming . Durch die anpassbaren Widerstände der Hanteln kann man das wichtigste Prinzip des Muskelaufbaus, progressive Überlastung, erfüllen.
Damit das funktioniert ist es wichtig, entweder einen Satz Hanteln zur Verfügung zu haben oder ein Paar Kurzhanteln, deren Gewicht sich verstellen lässt.
Kann man mit Hanteln abnehmen? Hanteltraining bedeutet in erster Linie Muskeltraining. Energie wird dabei nur bedingt verbraucht, insofern ist der Abnehmeffekt zunächst gar nicht so groß. Schließlich wiegen die neu gebildeten Muskeln auch etwas.
Der große Vorteil beim Hanteltraining ist das Bodyforming. Wer vorhat abzunehmen, sollte nicht unterschätzen, dass die verbliebene Masse ja auch irgendwie gut aussehen muss.
Wer dennoch in erster Linie Energie verbrauchen möchte, sollte über die Anschaffung von Fitnesshanteln nachdenken, wie sie auch in Kursen verwendet werden. Diese sind leichter und eignen sich für längere Power-Workouts, bei denen mehr Kalorien verbraucht werden.
Wie schwer sollte eine Hantel für Frauen sein? Frauen sollten ein Paar Kurzhanteln besitzen, von denen jede zumindest bis 12 Kilogramm zu bestücken ist (Hantelstange plus 10 Kilo Gewicht). Damit lässt sich ein Full-Body-Workout aufbauen, dass auch anspruchsvoll genug ist, um lange zu motivieren.
Eine Langhantel für Frauen sollte zumindest 30 Kilo wiegen (Hantelstange plus zweimal 10 kg), wenn Krafttraining und / oder Muskelaufbau das Ziel sind. Das Gewicht sollte stufenweise einstellbar sein, also nicht gleich 10 Kilo Scheiben kaufen, sondern 5 kg, 2,5 kg, 1,25 kg.
Für aerobe Ausdauerübungen kommt man mit weitaus weniger Gewicht aus. Hier käme auch eine Fitnesshantel (s. oben) in Frage.
Welche Hanteln für Senioren? Grundsätzlich können Senioren mit den gleichen Hanteln trainieren wie alle anderen auch. Krafttraining ist auch und vor allem im Alter empfohlen.
Allerdings sollten die zur Verfügung stehenden Hanteln an das jeweilige Leistungsniveau anpassbar und leicht zu montieren sein. Wiederum würde ich hier eher zu Kurzhanteln als zu einer Langhantel raten, da diese tendenziell leichter zu kontrollieren sind.
Bereitet das Wechseln der Gewichte Probleme, kann die Anschaffung eines Hantelsets mit verschiedenen Gewichtsgrößen sinnvoll sein. Diese gibt es auch gummiert und mit Neoprenüberzug, falls das Sportgerät dann doch hart auf dem Boden landet.
Damit soll aber keinesfalls gesagt sein, dass jeder jenseits der 50 oder 60 unfähig ist, mit einer Langhantel und Gewichten zu trainieren.
Im Gegenteil. Wenn die Belastungen sukzessive angepasst werden, kann die Langhantel der Start in ein altersgerechtes und zielführendes Training sein. Allen, die sich dafür interessieren, möchte ich das Buch Barbell Prescription (engl.) von Jonathon M. Sullivan ans Herz legen. Es finden sich viele Beispiele und Anregungen, wie sich ein effektives Training jenseits der 40, 50, oder 60 Jahre aufziehen lässt.