Hamstring-Übungen zu Hause ohne Geräte
Stärke die Hamstrings zu Hause mit Brücken, Handtuch-Slidern, Hinge-Bewegungen, Walkouts und vorsichtigen Nordic-Progressionen.
Viele Bein-Workouts zu Hause trainieren vor allem die Vorderseite. Hamstrings beugen das Knie, strecken die Hüfte und kontrollieren das Abbremsen. Die Nordic-Hamstring-Literatur bei Athleten (PMID 30808663; PMID 27752982) unterstützt exzentrische Kraft, aber volle Nordics sind kein Einstieg.
Ähnliche Artikel
(Source 1; Source 2; Source 3; Source 4; Source 5; Source 6)
- Beintraining ohne Geräte
- Progressive Überlastung
- Tempo-Training
- Calisthenics-Progression
- Rückenübungen
Quellen
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van Dyk N, Behan FP, Whiteley R. (2019). “Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries.” PMID 30808663. https://pubmed.ncbi.nlm.nih.gov/30808663/
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Al Attar WSA et al. (2017). “Effect of injury prevention programs that include the Nordic hamstring exercise on hamstring injury rates in soccer players.” PMID 27752982. https://pubmed.ncbi.nlm.nih.gov/27752982/
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U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
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American College of Sports Medicine. (2009). “Progression models in resistance training for healthy adults.” PMID 19204579. https://pubmed.ncbi.nlm.nih.gov/19204579/
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Garber CE et al. (2011). “Quantity and quality of exercise for developing and maintaining fitness.” PMID 21694556. https://pubmed.ncbi.nlm.nih.gov/21694556/
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Centers for Disease Control and Prevention. (2023). “Adult Activity: An Overview.” https://www.cdc.gov/physical-activity-basics/guidelines/adults.html