
Wenn sie sich für ein Trainingsprogramm entschieden haben, müssen sie entscheiden, wie viele Sätze und Wiederholungen sie für jede Übung machen wollen. Lassen sie uns zunächst genau erklären, was ein Satz und eine Wiederholung sind.
Ein Satz oder eine Wiederholung ist eine einzelne Übungsbewegung. Eine Wiederholung einer Kniebeuge beginnt zum Beispiel im Stehen, geht in die Kniebeuge und kehrt dann in den Stand zurück. Bei fortgeschrittenen Workouts können sie auch 1/2 Wiederholung oder negative Wiederholungen einbauen.
Ein Satz besteht aus einer bestimmten Anzahl von Wiederholungen. Ein Satz kann aus beliebig vielen Wiederholungen bestehen, je nachdem, welches Ergebnis sie anstreben.
lockeres Gewicht – irgendwo zwischen 12-15 Wiederholungen. Manche gehen sogar bis zu 15-20 Wiederholungen bei zusammengesetzten Übungen.
Kraftzuwachs 8-10 Wiederholungen
Masseaufbau 4-6 Wiederholungen
Um zu entscheiden, wie viel Gewicht sie verwenden sollen, müssen sie ein wenig experimentieren. Nehmen sie so viel Gewicht, dass sie alle Wiederholungen mit perfekter form ausführen können und den Muskel bei jeder Übung bis zum Versagen trainieren. Manche sagen, dass dies ein Muss ist, manche sagen, dass es nicht notwendig ist. Sie müssen mit ihrem Körper experimentieren und herausfinden, was für sie am besten ist.
Wpe5b.jpg (1411 Bytes)
Gerade Sätze
die gleiche Anzahl von Wiederholungen mit dem gleichen Gewicht, mit Pausen zwischen den einzelnen Sätzen. Baut die allgemeine kraft auf
Gut für Anfänger
Pyramide, beginnend mit leichtem Gewicht, Steigerung des Gewichts und Verringerung der Wiederholungen für jeden Satz
Mit leichtem Gewicht beginnen, das Gewicht erhöhen und die Anzahl der Wiederholungen für jeden Satz verringern
zum Kraftaufbau
Umgekehrte Pyramide, beginnend mit schwerem Gewicht, wobei das Gewicht verringert und die Wiederholungen mit jedem Satz erhöht werden – gut für den Kraft Aufbau, aber achten sie darauf, dass sie sich richtig aufwärmen, da sie sich sonst verletzen könnten.
Doppelpyramide: man beginnt mit leichtem Gewicht und hohen Wiederholungen, wird dann mit weniger Wiederholungen schwerer und geht dann mit mehr Wiederholungen zurück zum leichten Gewicht, was die Muskeln wirklich ermüdet.
Gegenüberliegende Super Sätze: 1 Satz für eine muskelgruppe, dann direkt die nächste Übung für die andere muskelgruppe ohne Pause dazwischen. Z.b. Eine Bizeps-übung und dann direkt eine Trizeps-übung – großartig für den Kraft Aufbau und eine wunderbare Zeitersparnis!!
Ein nicht verwandter Supersatz ist das gleiche Konzept wie der entgegengesetzte Supersatz, aber mit einem völlig anderen Körperteil, z. B. Beine und rücken – ein weiterer großer Zeit Sparer!!!!
Zusammengesetzter Satz mit aufeinanderfolgenden Übungen für dieselbe muskelgruppe. Z.b. 1 Satz schrägbankdrücken, dann direkt zum fliegen übergehen – das ermüdet den Muskel wirklich, baut kraft und masse auf.
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