Calisthenics X Mobility 2.0

Vorwort ............................................................................................................................................................ 14
Aufbau dieses Buchs ............................................................................................................................... 16
MOBILITY ................................................................... 19
1 Mobility 2.0 ................................................................................................................. 20
1.1 Einleitung .............................................................................. 22
1.2 Mobilitykonzepte statt Kuchenrezepte ..............................................................................23
1.3 Beweglich wie ein Äffchen . . . .............................................................................. 23
1.3.1 Dein Nervensystem - Input, Verarbeitung, Output .............................................................................. 25
1.3.2 Die großen drei ..............................................................................26
1.3.3 Isolation - Integration - Improvisation .............................................................................. 26
1.4 Mobilitymythen .............................................................................. 27
1.4.1 Alles muss beweglich sein oder mobilisiert werden .............................................................................. 27
1.4.2 Jeder muss die gleichen Beweglichkeitsnormen erfüllen .............................................................................. 27
1.4.3 Beweglichkeitstraining hilft gegen Schmerzen .............................................................................. 28
1.5 Mobility für Fortgeschrittene ..............................................................................30
2 Lerne die Kniebeuge ............................................................................................................ 32
2.1 Die Evolution der Hocke .............................................................................. 34
2.1.1 Was du nicht benutzt, verlierst du .............................................................................. 35
2.2 Kniebeugenmythen .............................................................................. 36
2.2.1 Jeder sollte eine tiefe Kniebeuge beherrschen .............................................................................. 36
2.2.2 Die Knie dürfen nicht über die Zehenspitzen hinausragen .............................................................................. 36
2.2.3 Kniebeugen auf einem Wackelbrett sind gut für mehr Stabilität .............................................................................. 37
2.3 Die Anatomie der Kniebeuge ..............................................................................37
2.3.1 Die perfekte Kniebeuge .............................................................................. 37
2.3.2 Keine Ausreden erlaubt .............................................................................. 38
2.3.3 Die Kniebeugenformel ..............................................................................39
a) Standbreite .............................................................................. 40
b) Bewegungsweg .............................................................................. 40
2.3.4 Typische Fehlerbilder .............................................................................. 42
a) Fehlende Tiefe .............................................................................. 42
b) Butt Wink und krummer Rücken .............................................................................. 42
c) Ausgedrehte Füße und extrem breiter Stand .............................................................................. 42
2.3.5 Sprunggelenkmobility .............................................................................. 43
2.4 Hüft-Mobilitäts-Check .............................................................................. 44
2.5 Krafttraining .............................................................................. 46
2.6 Kniebeuge - die vielseitige Allzweckbewegung ..............................................................................46
2.6.1 Sitzen 2.0 ..............................................................................47__
3 Lerne den Spagat ................................................................................................... 48
3.1 Warum du einen Spagat brauchst ..............................................................................50
3.2 Spagatmythen .............................................................................. 51
3.2.1 Höre auf, dich passiv zu stretchen ..............................................................................51
3.2.2 Gewalt ist nie die Lösung .............................................................................. 52
3.2.3 Immer dasselbe zu machen, führt zu immer denselben Ergebnissen .................................... 52
3.3 Die Anatomie des Spagats .............................................................................. 53
3.3.1 Nervensystem .............................................................................. 53
3.3.2 Hüfte .............................................................................. 53
3.3.3 Impingement .............................................................................. 53
3.3.4 Die Spagatformel .............................................................................. 54
3.3.5 Typische Fehlerbilder .............................................................................. 55
a) Fehlende Tiefe/Abduktion .............................................................................. 55
b) Oberkörpervorlage .............................................................................. 55
c) Ausgedrehte Füße .............................................................................. 55
3.4 Wie lange dauert es, einen Spagat zu lernen? .............................................................................. 56
3.4.1 Mehr Spagat = bessere Kniebeuge ..............................................................................56
4 Mobility-Trainingsplanung ............................................................................ 58
4.1 Die goldenen Regeln des Mobilitytrainings ..............................................................................60
4.1.1 Keine Schmerzen provozieren! .............................................................................. 60
4.1.2 Habe ein Ziel ..............................................................................61
4.1.3 Mobilität = Kraft .............................................................................. 61
4.1.4 Es sollte Spaß machen .............................................................................. 61
4.2 Das MovingMonkey®-Mobility-System .............................................................................. 63
4.2.1 Die drei Zonen .............................................................................. 63
a) Daily Movement .............................................................................. 64
b) Activation and Regeneration .............................................................................. 64
c) Supple and Strong .............................................................................. 64
4.2.2 Wie oft muss ich trainieren, um beweglicher zu werden? ..............................................................................65
5 Keep Moving, Stay Sexy .................................................................................................................... 66
6 Mobility-Übungskatalog ....................................................................... 70
6.1 Handgelenke .............................................................................. 72
6.1.1 Handgelenk-CARs ..............................................................................72
6.1.2 Banded Handgelenkansteuerung in Außenrotation (AROT) ..............................................................................74
6.1.3 Finger Circles .............................................................................. 76
6.1.4 Fingerkraftdrill .............................................................................. 78
6.2 Schulter .............................................................................. 80
6.2.1 End-Range-Außenrotation (AROT) .............................................................................. 80
6.2.2 Schulterextensions .............................................................................. 82
6.2.3 Hanging-CARs .............................................................................. 84
6.2.4 Liegestütz-CARs .............................................................................. 86
6.2.5 Banded Press .............................................................................. 88
6.2.6 Cuban Rotations .............................................................................. 90
6.2.7 One Arm Hang .............................................................................. 92
6.2.8 One Arm Scapula Pull-up .............................................................................. 94
6.2.9 Shawarma-Drill .............................................................................. 96
6.3 Wirbelsäule .............................................................................. 98
6.3.1 3D-HWS-Mobilisation .............................................................................. 98
6.3.2 3D-BWS-Mobilisation .............................................................................. 100
6.3.3 3D-LWS-Mobilisation .............................................................................. 102
6.3.4 Jefferson Curl ..............................................................................104
6.3.5 Loaded Jefferson Curl .............................................................................. 106
6.3.6 Spine Pistol .............................................................................. 108
6.3.7 Hip Hinge Flex/Ex .............................................................................. 110
6.3.8 Bridging an der Wand .............................................................................. 112
6.3.9 Bridge-ups ..............................................................................114
6.3.10 Rotate into Bridge .............................................................................. 116
6.4 Sprunggelenke/Knie .............................................................................. 118
6.4.1 Fuß-CARs .............................................................................. 118
6.4.2 Toe Pull .............................................................................. 120
6.4.3 Lateral Ankle Tilts ..............................................................................122
6.4.4 Loaded-OSG-Mobilisation (BW) .............................................................................. 124
6.4.5 Demi-Plié-March .............................................................................. 126
6.4.6 Knie-CARs ..............................................................................128
6.5 Hüfte .............................................................................. 130
6.5.1 90/90-Hüftrotation ..............................................................................130
6.5.2 90/90-Außenrotation .............................................................................. 132
6.5.3 90/90-Bend .............................................................................. 134
6.5.4 90/90-Innenrotation .............................................................................. 136
6.5.5 Sitzende Innenrotation .............................................................................. 138
6.5.6 Hüft-CARs .............................................................................. 140
6.5.7 Hüft-CARs (Vierfüßlerstand) .............................................................................. 142
6.5.8 Diagonalstretch klein/groß .............................................................................. 144
6.5.9 Back Bend ..............................................................................146
6.6 Hamstrings .............................................................................. 148
6.6.1 Hip Hinge ..............................................................................148
6.6.2 Squat to Stand .............................................................................. 150
6.6.3 Sitzender Good Morning .............................................................................. 152
6.6.4 Kickstand Deadlift .............................................................................. 154
6.6.5 Standwaage ..............................................................................156
6.6.6 Hamstring Touch and Go .............................................................................. 158
6.7 Kniebeuge .............................................................................. 160
6.7.1 Squat Routine (einfach) ..............................................................................160
6.7.2 Squat Routine .............................................................................. 162
6.7.3 Goblet Squats .............................................................................. 164
6.7.4 Duck Walk .............................................................................. 166
6.7.5 Dragon Squats .............................................................................. 168
6.7.6 Cossack Squats .............................................................................. 170
6.7.7 Shrimp Squats .............................................................................. 172
6.7.8 Pistol Squat ..............................................................................174
6.8 Spagat .............................................................................. 176
6.8.1 Liegende Straddles .............................................................................. 176
6.8.2 Frog Sit .............................................................................. 178
6.8.3 Horse Stance .............................................................................. 180
6.8.4 Split Stance ..............................................................................182
6.8.5 Leg Hover .............................................................................. 184
6.8.6 Cossack Transition ..............................................................................186
6.8.7 Exzentrische Spagat Slides ..............................................................................188
6.8.8 Pancake Straddle-up .............................................................................. 190
CALISTHENICS ............................................................................................................. 193
7 Einleitung ............................................................................................................................................................ 194
8 Mentaler Gedankenschmalz ....................................................................................................................... 198
8.1 Sei veränderbar .............................................................................. 200
8.2 Ego down - Coolness up .............................................................................. 203
9 . . . stark wie ein Gorilla .......................................................................... 208
9.1 Ein Überblick über den Begriff Calisthenics ..............................................................................210
9.2 Bewegungslernen leicht gemacht .............................................................................. 216
9.3 Griffpositionen .............................................................................. 219
9.4 Schulterblattpositionen und ihre Bedeutung für den Calisport ..............................................................................221
9.5 Hollow-Body-Position .............................................................................. 223
9.6 Level-up - Skalierungsmöglichkeiten .............................................................................. 224
9.6.1 Hebel .............................................................................. 224
9.6.2 Winkel ..............................................................................225
9.6.3 Unterstützungsfläche .............................................................................. 226
9.6.4 Time Under Tension oder Bewegungsphasen .............................................................................. 227
9.7 Calitraining an den Ringen .............................................................................. 228
10 ADVANCED Basics .................................................................................................................................. 230
10.1 Core - Rumpf ist Trumpf .............................................................................. 232
10.1.1 Ring Renegade Row .............................................................................. 234
10.1.2 Ring Roll-out .............................................................................. 236
10.1.3 Dragon Flag .............................................................................. 238
10.2 Straight Arm Strength ..............................................................................240
10.2.1 Ring Turnout (RTO) .............................................................................. 240
10.2.2 Ring Turnout (RTO) in Push-up-Position ..............................................................................242
10.2.3 Ring Turnout (RTO) im Dip .............................................................................. 244
10.2.4 Box Pike-up .............................................................................. 246
10.3 Horizontale Zugübungen .............................................................................. 248
10.3.1 Archer Ring Row im Schräghang ..............................................................................248
10.3.2 Hinge Row in den Ringen ..............................................................................250
10.3.3 Single Arm Ring Row .............................................................................. 252
10.4 Vertikale Zugübungen ..............................................................................254
10.4.1 Wide-Grip Pull-up .............................................................................. 254
10.4.2 Typewriter Pull-up .............................................................................. 256
10.4.3 Arched Back Pull-up ..............................................................................258
10.4.4 Mantle Chin-up ..............................................................................260
10.4.5 Archer Pull-up im freien Hang .............................................................................. 262
10.5 Horizontale Druckübungen .............................................................................. 264
10.5.1 Diamond Push-up .............................................................................. 264
10.5.2 Protracted Push-up .............................................................................. 266
10.5.3 Ring Push-up .............................................................................. 268
10.5.4 T-Bar (Ring) Dip .............................................................................. 270
10.5.5 Typewriter Push-up ..............................................................................272
10.5.6 Archer Push-up .............................................................................. 274
10.5.7 Ring Archer Push-up ..............................................................................276
10.5.8 One Arm Push-up ..............................................................................278
10.6 Vertikale Druckübungen .............................................................................. 280
10.6.1 Ring Bench Dip ..............................................................................280
10.6.2 Ring Dip .............................................................................. 282
10.6.3 Ring Pike Push-up .............................................................................. 284
10.6.4 Straight Bar Dip ..............................................................................286
10.6.5 Bulgarian Ring Dip .............................................................................. 288
11 Calisthenics Skills ............................................................................................................ 290
11.1 Lerne den Handstand .............................................................................. 294
11.1.1 Die Handstandpyramide .............................................................................. 295
11.1.2 Handstandarchitektur .............................................................................. 296
11.1.3 Kraftvolle Linie .............................................................................. 298
11.1.4 Atmung im Handstand .............................................................................. 299
11.1.5 Handstandeffizienz .............................................................................. 299
11.1.6 Stärker werden .............................................................................. 299
11.1.7 Dein Fundament für die Balance .............................................................................. 300
11.1.8 Schwung- und Sprungbein ..............................................................................303
11.1.9 Den Balancepunkt finden .............................................................................. 304
a) Handstandaufschwünge ..............................................................................304
b) Chinese Hat .............................................................................. 304
c) Over- and Underbalance ..............................................................................304
11.1.10 Die Angst vor dem Handstand besiegen (Exitstrategie) .............................................................................. 305
11.1.11 Sammle Vertrauen .............................................................................. 307
11.1.12 Angst vor Dysbalancen? .............................................................................. 307
11.1.13 Handstand an der Wand .............................................................................. 308
11.1.14 Zusammenfassung ..............................................................................309
11.1.15 Die "perfekte" Balance .............................................................................. 310
11.1.16 Handstand ..............................................................................312
11.1.16.1 Animal Movements .............................................................................. 312
11.1.16.2 Wall Walks ..............................................................................314
11.1.16.3 Handstandpaket .............................................................................. 316
11.1.16.4 Chinese Hat .............................................................................. 318
11.1.16.5 Handstandaufschwünge .............................................................................. 320
11.2 Back Lever (BL) ..............................................................................322
11.2.1 Tucked BL .............................................................................. 326
11.2.2 Advanced Tucked BL .............................................................................. 328
11.2.3 Advanced Straddle Tucked BL .............................................................................. 330
11.2.4 Straddle BL .............................................................................. 331
11.2.5 Banded BL .............................................................................. 332
11.2.6 Banded BL Pull .............................................................................. 334
11.3 Der Muscle-up .............................................................................. 336
False Grip vs. Semi-False Grip - Unterschied und Nutzen .............................................................................. 337
11.3.1 Ring Muscle-up .............................................................................. 340
11.3.1.1 Ring False-Grip-Hang .............................................................................. 344
11.3.1.2 Transition im Schräghang (90°-Spiel) .............................................................................. 346
11.3.1.3 Ring-Band-Assisted Muscle-up ..............................................................................348
11.3.1.4 L-Sit Dip .............................................................................. 350
11.3.1.5 Exzentrischer Muscle-up .............................................................................. 352
11.3.1.6 Baby Ring Muscle-up .............................................................................. 354
11.3.1.7 Transition im freien Hang (90°-Spiel) .............................................................................. 356
11.3.2 Bar Muscle-up ..............................................................................358
11.3.2.1 Überzug an den Ringen .............................................................................. 362
11.3.2.2 Explosiver Pull-up an der Stange .............................................................................. 364
11.3.2.3 Jumping Muscle-up .............................................................................. 366
11.3.2.4 Exzentrischer Muscle-up .............................................................................. 368
11.3.2.5 G-Punkt Muscle-up .............................................................................. 370
11.3.2.6 90°-Spiel an der Stange .............................................................................. 372
12 Calisthenics nur was für Männer? .......................................................... 374
12.1 Frauen: Die Wahl ihrer Sportart und ihre Ängste .............................................................................. 376
12.2 Calisthenics hilft, Grenzen zu überwinden und macht dich belastungsfähiger im Alltag! ..... 379
12.3 Warum du als Frau Calisthenics trainieren solltest .............................................................................. 380
13 Trainingsplanung ................................................................................... 382
13.1 Wann beginne ich mit dem Weighted Training beziehungsweise dem Skilltraining? .............. 385
13.2 Wie lange brauche ich, um einen Skill zu lernen? .............................................................................. 385
13.3 Zielsetzung ..............................................................................387
13.4 Welches Volumen je Woche bringt mich meinen Zielen näher? ............................... 388
13.5 Wie integriere ich Skill und Weighted Training in meinen Trainingsplan? ........................................... 390
14 Locker bleiben, Bizeps zeigen ........................................................ 394
15 Nachwort