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Widerstandsbänder für Muskelaufbau? Ja, mit diesen Übungen 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.
Widerstandsbänder werden im Kraft- und Massesport gerne belächelt: was können die bunten Gummibänder zum Muskelaufbau beitragen, dass eine gute Langhantel nicht besser kann?
Ein Vorurteil, das ich auch hatte. Bis ich mit den Widerstandsbändern, nach mehr als 25 Jahren Fitnessstudio, Muskeln aufgebaut habe.
Widerstandsbänder statt Hanteln Betrachten wir die Sache nüchtern: Wer Widerstandsbänder statt Hanteln verwendet, bekommt einen Widerstand, der zunächst einmal nicht besser oder schlechter ist. Schließlich kann man auch isometrisch und ganz ohne äußere Hilfsmittel Muskulatur aufbauen.
Dass manch ein Muskelsportler auf Eisen fixiert ist und Gummibänder für Spielzeug hält, ist mehr einer gewissen Kultur innerhalb der Fitness Community geschuldet, als dass es nachweislich Unterschiede in der Effektivität gäbe.
Allerdings: Unterschiede gibt es.
Progressives Training mit Widerstandsbändern Der eigentliche Vorteil von Hanteln für Kraft- und Massesportler liegt nicht im Widerstand selbst, sondern in der Möglichkeit, diesen Widerstand passgenau zu dosieren.
Progressives Training lässt sich viel leichter dokumentieren und periodisieren, wenn stufenweise Gewicht zu- oder abgeladen werden kann. Zwar wird auch bei Widerstandsbändern eine Zugstärke angegeben, aber es ist quasi unmöglich, den genauen Zugwiderstand abzuschätzen. Wird das Band nur 1 cm kürzer gehalten als beim letzten Training, ist die Last bereits spürbar höher.
Was macht das mit unserem Kraft- und Muskelaufbautraining?
In Bezug auf die Periodisierung des Trainings ist festzuhalten, dass deren Effekt und Vorteil für den Amateurkraftsportler ohnehin noch festzustellen wäre .
Und auch wenn keine messbare Werte in Form von Kilogramm zur Verfügung stehen, heißt das nicht, dass die Leistung nicht steigt und kein progressives Training möglich ist. Der Sportler ist nur selbst dafür verantwortlich, anhand von Wiederholungszahlen, Belastungsdauer und Belastungsempfinden den Widerstand passend für sein Trainingsziel einzustellen.
Trainiert man mit Widerstandsbändern anders? Ja, aber eben nicht generell besser oder schlechter, sondern anders.
Mit zunehmender Zuglänge steigt der Widerstand der Bänder an, nach den ersten 40 cm relativ linear, und verhält sich damit komplett anders als eine Hantel.
Der Widerstand, den die Hantel bereitstellt, bleibt gleich. Unterschiede in der Belastung ergeben sich aus den jeweiligen Drehmomenten der beteiligten Muskeln und dem jeweiligen Lastarm.
Der Lastarm wird durch den horizontalen Abstand zwischen Drehpunkt und Last bestimmt. Dieser ist beim Bizepscurl am höchsten, wenn sich der Arm im rechten Winkel befindet. Wenn bei Bizepscurls auf halbem Weg ein schwer zu überwindender Sticking Point entsteht, dann ist nicht das Gewicht gestiegen, sondern der Lastarm, also die Entfernung zwischen Last und Drehpunkt.
Was bedeutet das für unser Training?
Widerstandsbänder haben, zumindest für Muskelaufbautraining, durchaus Vorteile.
Anstatt einer hohen Last am Beginn der Übung, die zumeist ballistisch überwunden wird, steigt der Widerstand an. An Punkten, die mit der Hantel kaum noch Sinn machen, zum Beispiel Bankdrücken oder Military Press kurz vor der vollständigen Streckung, entfalten die Widerstandsbänder ihr wahres Potenzial.
In diesen Streckbewegungen fällt die höchste Last da an, wo die Muskeln ein hohes Kraftvolumen entfalten können. Mit Hanteln ist das praktisch unmöglich.
Auch die Tatsache, dass der erwähnte Sticking Point bei Bizepscurls mit Widerstandsbändern weitgehend durch die geringe Zuglänge (geringer als am Ende der Bewegung) ausgeglichen wird, dürfte die meisten Massesportler freuen.
Natürlich haben die Widerstandsbänder nicht nur Vorteile.
Bei Reverse Flys mit Gummibändern tritt der höchste Widerstand an einem eher ungünstigen Punkt auf, nämlich da, wo man versucht, die letzten paar Zentimeter der Übung herauszuholen.
Das macht die Bänder für Reverse Flys oder vorgebeugtes Rudern nicht unbrauchbar, aber ein Argument für Fitnessbänder ist es sicherlich nicht.
Widerstandsbänder für Krafttraining Krafttraining ist ein kurzer Begriff für ein weites Feld, das im Amateurbereich oft mit dem Begriff Maximalkraft gleichgesetzt wird.
Letztendlich geht es oft darum, möglichst viel Kraft in einem kurzen Zeitraum zu entfalten, wir befinden uns also auch im Bereich der Schnellkraft .
Für beides, Maximalkraft und Schnellkraft, sind Widerstandsbänder zunächst einmal sinnvoll einzusetzen. Vor allem im Kampfsport, wo es in erster Linie auf die Endgeschwindigkeit ankommt, können Fitnessbänder sinnvoll eingesetzt werden.
Das soll aber nicht darüber hinwegtäuschen, dass man allein mit Bändern kaum darauf hinarbeiten kann, mehr Gewicht zu bewegen.
Das Momentum und die notwendige Startenergie für das Bewegen schwerer Gewichte lässt sich mit Gummibändern nicht simulieren.
Die notwendige Startenergie fürs Kreuzheben lässt sich mit Widerstandsbändern kaum simulieren. Wie benutzt man Bänder fürs Krafttraining? Dennoch ist Krafttraining im Sinne einer Maximalkraftbelastung natürlich möglich.
Der Widerstand muss in diesem Fall so gewählt werden, dass nur wenige Wiederholungen, in der Regel 1 -3, möglich sind.
Denkbar wäre auch ein isometrisches (halten) oder exzentrisches (absenken) des Widerstands mit supramaximalem Gewicht . Mit Supramaximal wird ein Gewicht bezeichnet, dass nicht konzentrisch bewegt werden, also zum Beispiel nicht sauber angehoben werden kann.
Das Trainingsprinzip ist auch unter der Bezeichnung negative Wiederholungen bekannt.
Der Vorteil des Trainings mit Widerstandsbändern ist hier, dass man das Band bei vielen Übungen leicht in eine gespannte Position bringen kann, um es dort zu halten oder eben langsam abzusenken.
Widerstandsbänder für Muskelaufbau Das vorgenannte Prinzip der negativen Wiederholungen ist vor allem als Intensivierungsmethode aus dem Muskelaufbau bekannt.
Auch ohne Trainingspartner hat man mit den Widerstandsbändern die Möglichkeit, das Letzte aus dem Muskel herauszuholen und das vergleichsweise gefahrlos. Schließlich kann man sich mit Gummibändern schlecht in eine Zwangslage bringen und es musste auch noch niemand durch Fremdhilfe aus Gummibändern befreit werden.
Soweit mir bekannt ist.
Der für mich größte Vorteil liegt aber in der verbesserten Mind Muscle Connection .
Das ballistische Bewegen von Hanteln mit hoher Startenergie führt, öfter als den Massesportlern lieb sein dürfte, zu einer relativ kurzen Belastungszeit des Muskels (time under tension).
Natürlich muss das nicht so sein, aber freie Gewichte verleiten dazu, schließlich will man immer höhere Gewichte bewegen. Dass die Jagd nach immer höheren Gewichten für den reinen Muskelaufbau nicht unbedingt die beste Methode ist, sollte sich mittlerweile herumgesprochen haben.
Widerstandsbänder bieten ambitionierten Sportlern die Möglichkeit, mit kontrollierten Wiederholungen und einem internen Fokus in Hinblick auf Muskelwachstum mehr zu erreichen, als sie es mit Hanteln jemals konnten.
Dafür verbürge ich mich, weil ich es selbst gesehen habe.
Muskelaufbau mit dem Gummiband: darauf solltest du achten Widerstandsbänder hinterlassen weniger Schaden als Hanteln, wenn sie einem auf den Fuß fallen, das ist gerade beim Training zuhause schon mal ein echter Gewinn.
Sicherheit Dennoch sollte die Zugkraft der Bänder nicht unterschätzt werden. Wenn 55 kg für das Band angegeben sind, dann ist dieses im Zweifelsfall auch wie eine 55 kg Hantel zu behandeln. Dem Muskel ist relativ egal, gegen welchen Widerstand er reisst!
Wird das Band fixiert, mit dem Fuß, an einem Gegenstand oder zum Beispiel mit einem Türanker an der Tür, dann ist natürlich darauf zu achten, dass der Zugpunkt stabil ist . “Flitschende” Gummis sind im Alltag schon unangenehm, kommt ein beschleunigter Türanker oder Gegenstand hinterher, kann es richtig gefährlich werden.
Werden Widerstandsbänder angemessen befestigt, braucht man übrigens keine Angst zu haben, dass die Dinger reißen. Selbst dünne Bänder lassen sich problemlos auf eine Länge von über 3 Metern spannen, wahrscheinlich noch wesentlich länger.
Pflege Nicht weniger unangenehm können Bänder werden, die bereits beschädigt sind. Ist erst einmal eine deutlich sichtbare Beschädigung vorhanden, kann man sie praktisch nicht mehr in der vorgesehenen Stärke verwenden, ohne um seine Gesundheit fürchten zu müssen.
Beschädigt werden Widerstandsbänder aber eigentlich nur, wenn man sie an scharfen Kanten und Gegenständen befestigt. Das lässt sich vermeiden indem man sich Befestigungspunkte gut aussucht, beziehungsweise einen Anker oder Karabiner verwendet.
Für die weitere Pflege empfehle ich, die Widerstandsbänder in regelmäßigen Abständen zu reinigen und anschließend mit Talkum einzureiben.
Talkum ist günstig* , hält praktisch ewig und kann natürlich auch für andere Gummioberflächen im Haushalt genutzt werden.
Übungen mit Widerstandsbändern Im Netz gibt es zahlreiche Übungsvideos mit Widerstandsbändern. Unter Vorbehalt der veränderten Widerstandskurve (s. oben) kann fast jede Übung aus dem Fitnessstudio mit Widerstandsbändern nachgebaut werden.
Wer darüber hinaus ein wenig Kreativität an den Tag legt und weiß, was er tut, der kann zuhause oder unterwegs mit den Bändern vielfältiger trainieren, als er es im Studio je getan hat.
Beispielhaft sei dieses Video erwähnt, in dem kurz und knackig verschiedene Übungen vorgestellt werden. Fast alle kommen nur mit Fitnessbändern aus, für manche werden Dip Barren benötigt.
Übungen mit Widerstandsbändern:
Trizeps Kickbacks Trizepsstrecken über Kopf Bizeps Curl Frontheben Seitheben Reverse Flys Dips Liegestütz
Diamond Push ups Kreuzheben Single Leg Romanian Deadlift Kreuzheben / Rudern Klimmzüge Muscle ups One Arm Pull Latziehen (gerader Arm)
Leg Raises Overhead Squat Wadenheben Reverse Lunges Hefesto Curls Planche Front Lever Die letzten 4 Übungen in dieser Reihe sind dem Bereich Callisthenics entlehnt und auch mit Band gar nicht so einfach. Einsteiger sollten diese vielleicht erst einmal außen vor lassen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Jeff von Athlean-X hat gleich eine ganze Serie von Videos mit Widerstandsbändern produziert, bei der er noch einmal mehr auf Variationen bekannter Übungen eingeht.
Nicht jede davon erscheint mir sinnvoll umzusetzen, allerdings sind auch ein paar Perlen dabei. Ich habe einige Resistance Band Exercises aus Jeffs Programm in mein eigenes Training eingebaut.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Ein Vorteil der Widerstandsbänder, nicht nur für Anfänger, besteht darin, dass man sie auch unterstützend einsetzen kann. Wer also die Möglichkeit hat, Dips oder Klimmzüge zu machen, hierbei aber noch nicht auf eine anständige Wiederholungszahl kommt, der wird vom Einsatz der Bänder profitieren.
Auf der anderen Seite kann man klassischen Übungen wie Liegestütze mit den Bändern noch mal gezielt neues Leben einhauchen.
Welche Widerstandsbänder sind empfehlenswert? Widerstandsbänder gibt es in verschiedenen Formen und Größen. Es sollte aber klar sein, dass für unsere Zwecke, Krafttraining und Muskelaufbau, nicht jedes Gummiband taugt.
Minibands, die man sich gerne um die Unterschenkel spannt, bieten weder genug Zugstärke noch Bewegungslänge für diese Zielsetzungen und mir fallen auch sonst nicht viele Gründe ein, sich diese Dinger zuzulegen.
Warum sollte man sich so sehr in der Übungsauswahl limitieren?
Eher schlechte Erfahrungen habe ich auch mit sogenannten Tubes im professionellen Bereich gemacht. Die Tubes werden gerne spröde, reißen schnell und manchmal löst sich auch der Griff. Die Zugstärke der dicksten Tubes, die mir im Handel begegnet sind, liegt bei unter 23 kg.
Das dürfte selbst für Damen bei großen Muskelgruppen (Oberschenkel, Lat) eher knapp werden.
Einigen wir uns also auf Widerstandsbänder in der Definition als flache, breite, geschlossene Gummibänder. In dieser Version sind sie fast (s. Pflege) unverwüstlich, können problemlos als Unterstützung um Dip Barren und Klimmzugstangen gewickelt werden und bieten auch für echtes Krafttraining genug Widerstand.
Mein Tipp ist, von Anfang an zu einem vollständigen Set zu greifen, so wie ich es getan und bis heute nicht bereut habe.
Für deutlich weniger Geld als ein paar Hanteln kosten bekommt man dann ein Vierer-Set, welches in der Regel so aussieht:
Grün 56,69 kg
Lila 38,55 kg
Schwarz 29,48 kg
Rot 15 kg
Der Bestseller auf Amazon ist derzeit das Set von Intey . Allerdings wird auf dem ersten Blick klar, dass es im Grunde immer das gleiche Set an Widerstandsbändern ist, dass von den jeweiligen Händlern gebrandet und verkauft wird.
Man kann beim Kauf insofern wenig falsch machen.
Für mich hat dieses Set bisher ausgereicht, allerdings bewege ich mich auch eher im Bereich Muskelaufbau und trainiere nicht zwingend Maximalkraft. Wer es eine Nummer härter braucht, der sollte sich bei diesem Anbieter umsehen. Hier gibt es einzelne Bänder in Zugstärken von über 100 kg.
BEVILLE Widerstandsband
Zugkraft bis 113 kg
BEVILLE Komplettset
Zugkraft 2,25 – 38,5 kg
Inzwischen gibt es Sets, in denen gleich Griffe und Türanker mit enthalten sind. Dadurch wird das Training nicht nur bequemer sondern auch vielfältiger und die Mehrkosten fallen im Set-Preis wesentlich geringer aus, als wenn man alles einzeln zukauft.
Hier ist sogar noch ein kleineres Band und ein praktischer Transportbeutel enthalten.
Lixada Komplettset
5 Bänder bis 56 kg 2 Griffe 2 Karabiner 1 Türanker 1 Transportbeutel Nicht vergessen: die Bänder vorsichtig in die Karabiner führen, damit sie nicht beschädigt werden und den Türanker vor dem Start der Übung mal auf Zugfestigkeit testen.
Fazit Ich habe Gummibänder genauso belächelt, wie die meisten anderen Eisenbieger, bis ich eben eine ganze zeitlang mal keine Hanteln verwenden konnte.
Schnell wurde klar: die Widerstandsbänder sind nicht nur ein adäquater Ersatz für Hanteln, sondern bergen auch Chancen, die man mit Eisen einfach nicht hat. Deswegen muss man nicht gleich sein komplettes Trainingsprogramm ersetzen, aber als Ergänzung, gerade für Muskelaufbau, sind sie die Investition absolut wert.
Die Einsatzmöglichkeiten sind quasi unbegrenzt. Eingangsvoraussetzung ist allerdings, dass man sich ein wenig mit Muskelfunktionen und Übungen auskennt oder zumindest bereit ist, sich das notwendige Wissen anzueignen.
Für Sportler, die günstig und platzsparend zuhause trainieren wollen sind die Bänder meines Erachtens genauso zu empfehlen, wie für Leute die viel unterwegs sind. Ich werde sie auf jeden Fall auch weiter verwenden, wenn mein Studio wieder aufmacht.
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