{"id":1450,"date":"2014-03-27T21:55:47","date_gmt":"2014-03-27T20:55:47","guid":{"rendered":"http:\/\/swiss-functional-training.ch?p=1450"},"modified":"2019-10-23T18:51:25","modified_gmt":"2019-10-23T17:51:25","slug":"muskellaengentraining-vs-stretching","status":"publish","type":"post","link":"https:\/\/swiss-functional-training.ch\/?p=1450","title":{"rendered":"Muskell\u00e4ngentraining vs Stretching"},"content":{"rendered":"

\"I<\/a><\/p>\n

<\/p>\n

Im folgenden Zitat von Bret Contreras\u00a0(2014)<\/a>, dem Betreiber der Internetseite Strength and Conditioning Research<\/a> erfahren Sie meines Erachtens sehr kurz und b\u00fcndig worin die unterschiedlichen Anpassungsmechanismen zwischen einem sinnvollen Beweglichkeitstraining (Muskell\u00e4ngentraining) und einem weniger sinnvollen Beweglichkeitstraining (Stretching) liegen:<\/p>\n

„You might remember a time when everybody thought that lifting made you bulky, slow, and inflexible. This was the old school of thought, but then bodybuilders emerged who could bust out the splits while sporting 35\u2033 thighs.\u00a0It turns out that resistance training builds flexibility just as good as stretching does, and this has been shown in around 5 different studies, but it does so through different mechanisms.<\/strong>Stretching works more on the psychoneural side of the flexibility equation by increasing stretch tolerance and decreasing the stretch-related pain associated with reaching a particular muscle length. Resistance training, on the other hand, increases flexibility more so through the mechanical side of the flexibility equation. It actually lengthens the muscles by increasing the number of sarcomeres in series, <\/strong>and this effect is more pronounced when performing negatives (eccentric actions \u2013 think Nordic ham curls for the hammies) and\/or exercises that stress long muscle lengths (think RDLs for the hammies). I couldn\u2019t have learned this if it weren\u2019t for research.“<\/p><\/blockquote>\n

Wer also seine Beweglichkeit (vorwiegend eine passive Beweglichkeit wie in diesem verlinkten Video<\/a>)\u00a0verbessern m\u00f6chte indem er seine Schmerzempfindung ruiniert, der kann dies durch Stretching erreichen. Wer hingegen auf den Leitspruch ‚Form folgt Funktion‘ setzt, dessen Beweglichkeitstraining zur Verbesserung einer artgerechten &\u00a0aktiven Beweglichkeit<\/strong> sollte aus Krafttraining in maximaler Range of Motion bestehen. Dass dieses Training auch im Zusammenhang mit Hypertrophie sehr wirkungsvoll zu sein scheint, erw\u00e4hnt Bret Contreras\u00a0(2014)<\/a> im selben Artikel gleich auch noch:<\/p>\n

„I always wondered what was better for muscle growth \u2013 doing lighter, full range movements, or going heavier and performing partials. While I still feel that both should be employed in one\u2019s training, there are now a handful of studies indicating that full range trumps partials for hypertrophy, even though lighter weights are used. I learned this through reading research, where scientists control the variables, unlike in the gym, where we tend to change ten variables every week.“<\/p><\/blockquote>\n

Und so sieht das dann in der Praxis in Perfektion aus: Video-Link<\/a>\u00a0WOW!<\/p>\n

Stop stretching, but start moving, denn Muskeln sollten in die L\u00e4nge trainiert und nicht in die L\u00e4nge gezogen werden, sie k\u00f6nnen nichts daf\u00fcr \ud83d\ude09<\/p>\n

Tom<\/p>\n

\"Muskell\u00e4ngentraining\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,12],"tags":[],"class_list":["post-1450","post","type-post","status-publish","format-standard","hentry","category-beweglichkeitstraining","category-muskellaengentraining"],"_links":{"self":[{"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=\/wp\/v2\/posts\/1450","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1450"}],"version-history":[{"count":17,"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=\/wp\/v2\/posts\/1450\/revisions"}],"predecessor-version":[{"id":2290,"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=\/wp\/v2\/posts\/1450\/revisions\/2290"}],"wp:attachment":[{"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swiss-functional-training.ch\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}