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Beweglicher in 3 Schritten: INTEGRATION (Teil 2)

Nach einer kleinen Pause folgt endlich Teil 2 der Reihe „Beweglicher in 3 Schritten“.
Kleine Wiederholung vorab:

Teil 1 hat sich mit der sog. „Isolation“ und „CARs“ (Controller Articular Rotations) beschäftigt:

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How to Become More Flexible in 3 Steps: Isolation (Part 1)

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Das einzelne Ansteuern der Hauptgelenke des Unter- und Oberkörpers. Diese bildet die Basis für eine bessere neuronale Ansteuerung und Repräsentation im Zentralen Nervensystem.
Kurzum verbessern wir die Wahrnehmung für die Gelenke und schaffe damit die Basis für eine größere Bewegungskontrolle. Der Übertrag für das Gewichtheben ist simpel. Mehr Kontrolle über eine Bewegung bedeutet, dass die Informationen aus den Gelenken im Gehirn als „sicher“ abgestempelt werden. Wenn sich das Gehirn sicher fühlt mit den vorhandenen Informationen über eine Bewegung, dann haben meisten auch mehr Kraft.

„WIR SCHAFFEN EINE GRÖßERE BEWEGUNGSKONTROLLE”

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Isolation ist nicht genug!

Wer glaubt, dass ein paar Gelenkskreise ausreichen für ein langfristig erfolgreiches Mobility Training, der hat weit gefehlt.. Schließlich lernst Du Gewichtheben auch nicht, indem Du nur auf der Beinstrecker und Beinbeuger Maschine sitzt.

Die Basis an Isolation zu legen ist immens wichtig. Die Basis ist das Fundament jeglicher Grundlagen!

Bist Du sicher in der Ansteuerung jeglicher Gelenke, ohne Ausweichbewegungen anderer Gelenkspartner, kannst Du weitergehen. An dieser Stelle möchte ich nochmals betonen, dass die Isolation ebenso spezifisch zu den Trainingsbewegungen passen sollte, wie fortgeschrittene Mobility Übungen.

Du kannst zwar Deine „Hüft-CARs“ (Gelenkskreise für die Hüfte) immer im Stand machen, das wird Dir aber nicht so viel Übertrag auf einen Deadlift geben, wie Hüft-CARs in der Startposition vom Deadlift.
Hierbei gilt das Prinzip: SAID (specific adaptation on imposed demand – die spezifische Anpassungsfähigkeit an einen Stimulus aka eine Übung).

“TRAINING IST SPEZIFISCH”

…so auch Mobilitytraining…

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Warum machst Du Mobility?!

Bevor wir in fancy Mobility Übungen einsteigen, die der Monkey wieder in die Instagram Story hochgeladen hat, solltest Du Dich fragen:
Was will ich erreichen?

Die Frage, die über Erfolg oder Misserfolg im Training und Wettkampf entscheidet. Die Dich motiviert. Die den Fluss des Lebens bestimmt.
Mobility nur des Mobility Trainings wegen zu machen, ist eine destruktive Art und Weise an Mobility heranzugehen.

Selbstverständlich wirst Du die positiven Effekte von verbesserter Ansteuerung und Anregung des Gelenksstoffwechsels haben. Dennoch sollte die Herangehensweise ans Training, egal welche Art von Training, von Effizienz und Klarheit bestimmt werden.

Deine Intention ist wichtig.

Hast Du Dein “WARUM” herausgefunden und bist vielleicht zu dem Entschluss gekommen, dass Du Dein Training auch noch langfristig ausführen willst.
Das Du gesund bleiben möchtest und mit so wenigen Verletzungen wie möglich trainieren willst.

Nun kannst Du Dir Deine Mobility Übungen aussuchen, die Du in Dein Training integrierst.

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Schwächen zu Stärken machen

Gesprochen von Effizienz…
Damit die Mobility Übungen Dich auch wirklich besser machen, fokussiere Dich primär auf Deine Schwachstellen. Immer wieder höre ich in der Coaching-Erst-Analyse, dass Klienten nur die Übungen machen, die sich gut anfühlen und die sie bereits beherrschen. Das Du damit langfristig keine Fortschritte machst, ist ein No-Brainer…

Die Angst darum, dass Du Deine Stärken verlierst ist unbegründet. Diese wirst Du sowieso erhalten, indem Du Dich einfach nur innerhalb des Bewegungsausmaß bewegst (mehr dazu in Teil 3: IMPROVISATION).

Wie ich bereits in einem Artikel beschrieben habe, kannst Du Deine Schwachstellen relativ schnell und einfach analysieren.
Wenn Du nicht mehr weißt wie, dann lies Dir den Artikel „Warum Mobility Dich schwach macht!“ durch.

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Why mobility makes you weak?

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Integration

Was hat es aber nun mit „Integration“ auf sich!?
Integration beschreibt, dass wir Mobility Übungen machen, die mehrere Gelenkspartner, funktionelle Ketten, „fasziale Linien“ abdecken.
Wir arbeiten nicht nur an einem Gelenk, sondern an Bewegungsmustern.

Die Integration ist der Teil des Bewegungslernens, indem wir die motorische Kontrolle einer Bewegung verbessern. Mein Lieblingsbeispiel ist hierbei eine Squat Routine. Sobald Du die suffiziente Ansteuerung (Isolation) von Wirbelsäule, Hüfte, Knie, Sprunggelenke beherrschst, kannst Du an der Verbesserung der
Kniebeuge arbeiten.

Wie so eine Squat Routine aussehen kann, habe ich Dir hier unten verlinkt. Direkt zum Mitmachen und das vor der schönsten Kulisse der Welt

Bleibt mir noch zu sagen, as always:
Keep moving, stay sexy

Dein Leon🐒

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JETZT VIDEO ANSCHAUEN

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animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/08/Newsletter.jpg[/fusion_imageframe][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_code]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[/fusion_code][/fusion_builder_column][fusion_builder_column type=”2_5″ layout=”2_5″ spacing=”0%” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”rgba(54,56,57,0)” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”” border_color=”” border_style=”solid” border_position=”all” padding_top=”0px” padding_right=”10px” padding_bottom=”0px” padding_left=”10px” margin_top=”10px” margin_bottom=”10px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”30px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

SHARE THIS

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_sharing tagline=”” tagline_color=”” backgroundcolor=”” title=”” link=”” description=”” icons_boxed=”yes” icons_boxed_radius=”2px” color_type=”brand” icon_colors=”” box_colors=”” tooltip_placement=”” pinterest_image=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”20px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

AVAILABLE FROM US

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_products_slider picture_size=”auto” cat_slug=”bags” number_posts=”1″ carousel_layout=”title_below_image” autoplay=”no” columns=”1″ column_spacing=”” scroll_items=”” show_nav=”yes” mouse_scroll=”no” show_cats=”no” show_price=”yes” show_buttons=”yes” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”20px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” content_align=”left” size=”4″ font_size=”” line_height=”” letter_spacing=”” margin_top=”” margin_bottom=”” text_color=”” style_type=”none” sep_color=””]

MEHR VON LEON

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_recent_posts layout=”default” picture_size=”fixed” hover_type=”none” columns=”1″ number_posts=”1″ offset=”1″ pull_by=”tag” cat_slug=”weightlifting-lifestyle” exclude_cats=”” tag_slug=”moving-monkey” exclude_tags=”” thumbnail=”yes” title=”yes” meta=”yes” meta_author=”no” meta_categories=”no” meta_date=”yes” meta_comments=”yes” meta_tags=”no” content_alignment=”” excerpt=”no” excerpt_length=”35″ strip_html=”yes” scrolling=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”20px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

ABOUT THE AUTHOR

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_builder_row_inner][fusion_builder_column_inner type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”10px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”20px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_imageframe image_id=”530165″ max_width=”” style_type=”dropshadow” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2019/05/Leon-Portrait-300×300.jpg[/fusion_imageframe][/fusion_builder_column_inner][fusion_builder_column_inner type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”20px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” class=”” id=””]

Leon

Mobility coach and prospective physiotherapist

[/fusion_text][fusion_social_links icons_boxed=”yes” icons_boxed_radius=”round” color_type=”brand” icon_colors=”” box_colors=”” tooltip_placement=”” blogger=”” deviantart=”” digg=”” dribbble=”” dropbox=”” facebook=”” flickr=”” forrst=”” googleplus=”” instagram=”https://www.instagram.com/moving.monkey/” linkedin=”” myspace=”” paypal=”” pinterest=”” reddit=”” rss=”” skype=”” soundcloud=”” spotify=”” tumblr=”” twitter=”” vimeo=”” vk=”” whatsapp=”” xing=”” yahoo=”” yelp=”” youtube=”https://www.youtube.com/channel/UC9f6xgE0kgWnSZOm2g2mZzg” email=”” show_custom=”no” alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” /][/fusion_builder_column_inner][/fusion_builder_row_inner][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”” hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”0px” padding_bottom=”” padding_left=”0px” admin_toggled=”no”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”3_5″ spacing=”yes” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”” border_color=”” border_style=”solid” border_position=”all” padding_top=”0px” padding_right=”10px” padding_bottom=”0px” padding_left=”10px” margin_top=”0px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”30px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

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