Wie wichtig ist da Dehnen beim Krafttraining ?
Das Dehnen gehört zu den am meisten venachlässigten Elementen des Trainings, selbst
unter erfahrenen Bodybuildern. Wenn Sie einmal beobachten, wie ein Löwe vom Schlaf
erwacht und aufsteht, werden Sie sehen, daß er sich sofort zu voller Länge streckt, um alle
Muskeln, Sehnen und Bändern bereitzumachen für blitzschnelle, brutale Aktion. Der Löwe
weiß instinktiv, daß Strecken und Dehnen seine Kraftentwicklung steigert.
Muskeln, Sehnen, Bänder und Gelenke sind flexible Strukturen. Sie können sich versteifen
und den natürlichen Bewegungsumfang einschränken. Man kann sie aber auch dehnen, um
den Bewegungsumfang zu steigern und folglich mehr Muskelfasern kontrahieren zu können.
Dehnübungen vor dem Training erlauben es Ihnen also, härter zu trainieren. Streckübungen
vermindern obendrein das Verletzungsrisiko im Training. Bei mangelnder Flexibilität können
die Muskeln unter dem Zug eines Gewichts leicht zu weit gedehnt werden. Eine Überdehnung
von Sehnen und Bändern kann Zerrungen und Verstauchungen zur Folge haben, die Ihr
Training erheblich beeinträchtigen. Doch wenn Sie die beanspruchten Partien vorher dehnen,
paßt sich der Körper an, wenn schwerer Widerstand an den Strukturen zieht.
Die Flexibilität oder Gelenkigkeit verbessert sich auch, wenn die verschiedenen Übungen
richtig ausgeführt werden. Ein Muskel kann kontrahieren, aber er kann sich nicht von selbst
dehnen. Dies muß durch den Zug eines entgegengesetzt wirkenden Muskels geschehen.
Wenn Sie über den vollen Bewegungsumfang trainieren, dehnt der kontrahierende Muskel
automatisch seinen Gegenmuskel. Bei Curls kontrahiert zum Beispiel der Bizeps, so daß der
Trizeps gedehnt wird. Beim Trizepsdrücken ist es umgekehrt. Durch die Anwendung von
Techniken, die ihre Muskeln über größtmögliche Längenänderung führen, werden Sie
gelenkiger.
Aber das reicht noch nicht. Muskeln, die gegen schweren Widerstand kontrahieren, verkürzen
sich normalerweise. Deshalb empfehle ich Dehnübungen vor dem Training, damit Sie härter
und gefahrloser trainieren können, sowie auch Dehnübungen noch dem Training, um die
verkürzten und ermüdeten Muskeln zu dehnen. Sie können als Trainingsvorbereitung beliebig
viele der folgenden Standard-Dehnübungen machen. Vielleicht sollten Sie sich auch
überlegen, einen Yoga- oder Stretching-Kurs zu absolvieren. Diesen zusätzlichen Aufwand
zur Verbesserung der Gelenkigkeit halten viele Bodybuilder für überflüssig, doch andere, Tom
Platz etwa, vertrauen in hohem Maße auf das Dehnen, um ihr Training zu optimieren. Wenn
man zusieht, wie Tom Platz sich vor dem Training locker und geschmeidig macht, die
gewaltigen Beine wie Brezeln unter sich verschlungen, kann man eigentlich nur staunen. Er
bringt die Hälfte seines Wadentrainings damit zu, die Wadenmuskeln bestmöglich zu dehnen,
oft unter Einsatz sehr schwerer Gewichte, weil er weiß, daß mit zunehmender Dehnung der
Muskeln auch entsprechend mehr Fasern bei der Kontraktion zum Einsatz kommen.
Doch so wichtig das Dehnen vor und nach dem Training ist, so wichtig erscheint es mir auch
während des Trainings. Geradeso, wie ich empfehle, die Muskeln zwischen den Sätzen
anzuspannen und Posen auszuführen, so halte ich es auch für nützlich, bestimmte Muskeln
nach jedem Satz zu dehnen. Die “Lats” profitieren zum Beispiel davon, wenn man bei
Klimmzügen oder beim Latziehen am Rollenzug Übungen einstreut, die diese Muskeln
sorgfältig dehnen. Wie Sie sehen werden, habe ich bei verschiedenen Übungen, bei denen
ich es für besonders nützlich hielt, Dehnübungen eingeplant.
Es sind nun einmal Details wie diese darauf zu achten, nichts auszulassen, die die
Champions von den anderen abgrenzen, und der Unterschied fällt auch sofort auf, wenn sie
im Wettkampf auf der Bühne posen. Der Unterschied liegt nicht nur in die KörperentwickIung
an sich bestmöglicher Teilung und Definition, sondem auch in der Eleganz ihrer Präsentation.
Bodybuilder wie Ed Corney, der wohl beste Poser im modernen Bodybuilding, wären niemals
zu so wunderbaren Bewegungen fähig, wenn ihr Bewegungsumfang durch harte oder
verkürzte Muskeln, Sehnen und Bänder eingeschränkt wäre.
Ich halte es nicht für notwendig, viel Zeit und Energie für das Dehnen aufzuwenden, es sei
denn, es wäre aus Gründen ernsthaft eingeschränkter Beweglichkeit oder zur Rehabilitation
nach einer Verletzung erforderlich. In der Regel genügen zehn Minuten vor und nach dem
Training, um die zehn wichtigsten Dehnübungen für größere Muskelgruppen auszuführen.
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