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Aufwärmen vor dem Krafttraining


Das Aufwärmen vor dem Krafttraining gehört zu den wichtigsten Dingen, wenn man den Sport langfristig durchführen will. Warum das so ist, dazu kommen wir jetzt.

Zum Einen wird das Verletzungsrisiko minimiert und zum anderen verbessert man seine Leistung in den Arbeitssätzen dadurch, dass die Muskulatur beim Aufwärmen durchblutet wird.

Beispiel für das Absolvieren von Aufwärmsätzen

Bevorstehendes Arbeitsgewicht: 100kg

  1. Aufwärmsatz: 20 kg (nur die Stange) mit 15 Wdh
  2. Aufwärmsatz: 50 kg (d.h. 50% des Arbeitsgewichtes) mit 10 Wdh
  3. Aufwärmsatz: 70kg (d.h. 70% des Arbeitsgewichtes)  mit 5 Wdh
  4. Aufwärmsatz: 85kg (d.h. 85% des Arbeitsgewichtes)  mit 1-2 Wdh


Die Aufwärmsätze dienen dazu, den Körper optimal auf das Arbeitsgewicht vorzubereiten, allerdings dürfen die Aufwärmsätze nicht zu viel Volumen einnehmen, da sonst die Leistung im Arbeitssatz beeinträchtigt werden kann.

Das Aufwärmen in Form von Sätzen mit wenig Gewicht sollte im Mittelpunkt stehen. Des Weiteren kann man aber auch vor dem Training kurz Cardio am Laufband durchführen oder vor Übungen wie Kniebeugen oder Bankdrücken Mobilitätsübungen machen.

Auch wenn du nicht viel Zeit hast, solltest du das Aufwärmen nie vergessen, da du dir sonst schnell eine Verletzung holen kannst. Außerdem steigern Aufwärmsätze deine Leistung.

Wenn du noch mehr Infos zu Training und Ernährung haben willst, und erfahren willst, wie du mit wissenschaftlichen Trainingssystemen dein Muskelwachstum rapide steigern kannst, dann schaue dir das Video an!

Video ansehen!


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