Wo brauche ich Kraft?
Der von Bodybuilding-Fans angehimmelte Bizeps mag das Symbol großer Körperkraft darstellen; in Wirklichkeit ist er für die Gesamtkraft von untergeordneter Bedeutung und kann in angespanntem Zustand sogar eher hinderlich sein, weil er die Armstreckung beim Fauststoß bremst.
Tatsächliche große Körperkraft hat ihren Ursprung im Zentrum des Körpers. Damit ist nicht das von Asiaten angenommene Energiezentrum in der Körpermitte {Nabelhöhe) gemeint, sondern einfach die Tatsache, dass das muskuläre Fundament jeglicher athletischen Betätigung von der Hüft-, Bein- und unteren Rückenpartie gebildet wird. Die hier liegenden Muskeln (Gesäßmuskeln, Oberschenkel, Rückenstrecker) besitzen das größte Kraftpotential des ganzen Körpers, während andere Muskeln mit zunehmender Entfernung von diesem Kraftzentrum ein entsprechend geringeres Potential aufweisen:
Es wäre töricht, die Kraft ausgerechnet derjenigen Muskelpartien nicht zu steigern, die dem Körper den größten Zuwachs an Allround-Kraft vermitteln können. Die am besten geeignete, wiewohl nicht allzu leiden-schaftlich geliebte Übung zur Kraftsteigerung von Gesäß-, Oberschenkel- und Rückenstreckermuskeln ist die Hantelkniebeuge. Sie wird wie folgt ausgeführt:
Man fasst die Stange, die auf zwei Gabelständern liegt, mit breitem Übergriff, stellt sich mit leicht gespreizten Beinen darunter, schiebt die Schulterblätter zusammen, so dass der Trapezmuskel hochquillt und als Polster für die Stange dienen kann (wenn man das Gewicht auf den Dornfortsätzen der Nackenwirbel balancieren will, setzt das erhebliche Fakir-Begabung voraus), und wölbt den Brustkorb wie einen Briefkasten vor.
Nach dem Herausheben der Hantel aus den Ständern holt man noch einmal Luft und lässt sich dann langsam, l-a-n-g-s-a-m nach unten sinken. Der Oberkörper muss so aufrecht bleiben, dass der Brustkorb auch in der tiefen Stellung nach vorn gewölbt ist. Viele Kraftsportler müssen dazu ein Hohlkreuz machen und ihr Hinterteil wie Donald Duck herausstrecken. Bis zu einem gewissen Grad ist dies ganz natürlich und akzeptabel. Wenn die Donald-Duck-Haltung allerdings so stark ist, dass man den Eindruck bekommt, der Trainierende wolle ein Ei legen, wird die Belastung nicht mehr gleichmäßig auf Rücken, Gesäß und Oberschenkel verteilt, sondern von den Oberschenkeln weggenommen und in Gesäß und Rücken verschoben – so dass trotz Kniebeugen die Beine relativ schwach bleiben. Das beste Gegenmittel ist ein fünf bis sechs Zentimeter dickes Holzbrett unter den Fersen. Und was heißt „tiefe Stellung”? Die Oberschenkel sollten in der tiefen Stellung parallel zum Boden stehen; ein noch tieferes Heruntersinken führt erfahrungsgemäß zu keinem besseren Trainingseffekt und könnte bei größeren Gewichtsbelastungen sogar den Schmierfilm im Kniegelenk vorübergehend zum Abreißen bringen – wozu also? Zur Atmung. Grundsätzlich gilt: Beim leichten Teil der Übung einatmen, beim schweren Teil ausatmen. Für die Kniebeuge bedeutet dies, dass kurz vor dem Heruntergehen eingeatmet und beim Hochkommen ausgeatmet wird.
In unmittelbarer Nähe des Kraftzentrums liegen die Bauchmuskeln, die bei allen nach vorn ausgeführten Druckbewegungen von Armen und Schultern mit angespannt werden – man drücke mit einer ausgestreckten Hand fest gegen eine Wand und fühle mit der anderen die Bauchmuskeln. Es gibt zwei gute Gründe, die Kraft der Bauchmuskeln zu steigern:
1) Je stärker die Bauchmuskeln, desto stabiler die Kontraktionskette Schulter-, Brust-, Bauch-, Gesäß-, Beinmuskeln und um so unnachgiebi-
ger der Fauststoß.
2) Hinter dem Magen liegt der Solar Plexus („Sonnengeflecht”), ein Nervenzellgeflecht, das bei einem Schlag einen Schock erleiden kann, der sich dem gesamten Nervensystem mitteilt (Ohnmacht). Eine starke Bauchmuskeldecke kann die Wirkung eines solchen Schlages abmildern.
Bauchmuskeln trainiert man üblicherweise mit Sit-ups (Rumpfbeugen). Da es hier um Kraftsteigerung geht, sind Hunderte von Wiederholungen völlig unnötig; im Gegenteil: Marathontraining der Bauchmuskeln kann durch Überreizung des Sonnengeflechts zu nervlicher Erschöpfung führen, die Kraft- und Muskelzuwachs behindert. Konsequenz: Weniger Wiederholungen und ggf. zusätzliche Gewichtsbelastung in den Händen bzw. steileren Anstellwinkel des Bauchmuskelbretts.
Darüber hinaus sollte man davon Abstand nehmen, die Beine militärisch-stramm geradezuhalten. Dadurch wird nämlich in der Streckphase das Becken nach vorn gekippt, und wenn man sich dann aufrichten will, ziehen die im Unterleib verlaufenden Psoas-Muskeln die Lendenwirbel-säule so stark zusammen, dass die Bandscheiben gestaucht und in der Nähe austretende Nerven gequetscht werden können. Um Beschwerden
unteren Rücken zu vermeiden, ist es also – im Gegensatz zur „alten Schule” — geradezu zwingend notwendig, die Beine anzuwinkeln.
Eine weitere Entlastung der Wirbelsäule wird dadurch ermöglicht, dass der Oberkörper nicht wie ein steifes Brett geradegehalten und im Ganzen aufgerichtet wird, sondern durch sukzessives Anheben von Kopf, Schul-tern und Brustkorb hoch-„rollt”. Das führt auch zu einer deutlicheren Verkürzung des Abstandes zwischen Rippen und Becken, an denen die Bauchmuskeln befestigt sind, und damit zu vollständigeren Kontraktio-nen, als wenn der Abstand aufgrund gerader Körperhaltung fast unverän-dert bliebe.
Des weiteren ist zu bedenken, dass Techniken, bei denen ein Arm nach vorn bewegt wird, während das Bein derselben Körperseite hinten steht (im Karate z. B.: „Gyaku-Tsuki”), mit einer Verdrehung des Oberkörpers einhergehen, die nicht durch die geraden, sondern durch die schrägen Bauchmuskeln zustande kommt. Es ist daher von Nutzen, auch Sit-ups mit abwechselnd nach links und rechts verdrehtem Körper auszuführen, bei denen der rechte Ellenbogen das linke Knie erreicht und umgekehrt.
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