ONLINE STORE FOR WEIGHTLIFTING AND FITNESS

More Flexible in 3 Steps: Isolation (Part 1 )

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Beweglicher in 3 Schritten: ISOLATION (Teil 1)

Ich hätte diese 3-teilige Serie auch mit: “Was Mobility mit Spanisch lernen zu tun hat” betiteln können. Dazu später mehr…

SIMPLIFY

In Workshops, Coachings und meinem Alltag folge ich bestimmten Prinzipien bzw. Konzepten, die mir erlauben, effizient und effektiv zu arbeiten und meine Ziele zu verfolgen. Sei es meine eigenen oder die Ziele, die ich zusammen mit dem Klienten gesteckt habe. Ein grundlegender Gedanke ist stets: Wie kann ich das Komplexe vereinfachen?!

Was Mobility bedeutet habe ich bereits in diesem Artikel beschrieben:

Das optimale Mobility Warm-Up für Dein Gewichtheber-Training

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Nun beschäftigen wir uns mit dem wohl besten Konzept, mit dem Du Mobility losgelöst vom Warm-Up optimal trainieren kannst (und nebenbei auch noch Spanisch und Klavier).

ISOLATION – INTEGRATION – IMPROVISATION
Bevor Du komplexe Bewegungen wie Umsetzen, Reißen oder einen Spagat lernst, müssen gewisse Grundlagen gelegt werden.

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ISOLATION

(Routine zum Mitmachen am Ende des Artikels)

Die Basis bildet die Isolation.

Im Mobility Kontext verstehe ich darunter die Fähigkeit Deine Gelenke isoliert (ohne Ausweichbewegungen benachbarter Gelenke) ansteuern zu können.

Sprunggelenk – Knie – Hüfte – LWS – BWS – HWS – Ellenbogen – Handgelenk – Schulter -Schulterblatt

Wenn Du ein Gelenk nicht ansteuern kannst und es somit nicht ausreichend auf Deiner Bodymap repräsentiert ist, wird Deine Muskulatur das Bewegungsausmaß Deines Gelenks immer einschränken.

„Sekunde Leon, was ist eine Bodymap?!“

Bodymapping beschreibt wie gut Deine Gelenke und die Kontraktionsfähigkeit Deiner Gelenke im Gehirn verankert sind. Denn zu der Bewegung eines Gelenks gehört schließlich auch die Arbeit der Muskulatur adäquat anzuspannen (zu kontrahieren) und im richtigen Moment wieder locker zu lassen. Kurzgesagt die neuroplastische Vernetzung von Kombinationen aus Bewegungsausmaß, -richtung, Muskelspannung. Diese Dinge werden im Gehirn immer unter dem Faktor: „Bin ich sicher?!“ bewertet und weiterverarbeitet.

Je öfter Du Bewegungen übst, die von Deinem Gehirn als sicher empfunden werden, desto besser sind Deine Vernetzungen und desto leistungsfähiger (stärker, beweglicher, schneller) bist Du.

Die Übungen im Gewichtheben werden ähnlich trainiert, wie ich es Dir für Dein Mobility Training empfehle. Es wird beim simpelsten Schritt begonnen und die Komplexität nimmt immer weiter zu. Um das Endresultat, z.B. Reißen, zu meistern, ist die Kontrolle jedes einzelnen Schritts notwendig. Du wirst merken, dass es bei der Mobility gar nicht so einfach ist, wie Du denken magst. Denn das einzelne Ansteuern Deiner Gelenke ist so ungewohnt, dass dieser erste Schritt der
Langwierigste ist.

Um wirklich die Kontrolle über Dein Gelenk zu bekommen, brauchst Du Fokus. Lass Dich nicht von anderen Dingen ablenken und vor allem, führe die Übungen ruhig aus. (Am Ende des Beitrags hänge ich Dir einen Trainingsplan mit Übungen an, um das Konzept direkt umzusetzen.) Schnell durch die Isolationen zu gehen wird Dir langfristig nicht viel bringen. Wenn Du hier die Konzetration und Arbeit reinsteckst, wirst Du aus allen anderen Mobility Übungen mehr
herausbekommen können. Dein ROI (Return of Investment) ist wesentlich höher.

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Controlled Articular Rotations

Ich greife dort gerne auf ein weiteres Konzept zurück:
Controlled Articular Rotations

“Leeeoonn… immer dieses Denglish…”

Ja gut ich geb zu, dass es sich im Englischen einfach besser anhört…

Auf deutsch heißt dieses tolle Konzept: Kontrollierte Gelenkskreise – oder kurz Gelenkskreise

Die vollständigste Bewegung, die Dein Gelenk vollziehen kann, ist ein 360° Kreis. An dieser Stelle bekomme ich regelmäßig von Workshopsteilnehmern folgende Frage gestellt:

„Wie ist das mit dem Nacken, soll ich da auch 360° Grad kreisen, das ist doch gefährlich?“

Dazu muss man verstehen warum diese Frage so oft gestellt wird. Rein anatomisch gesehen ist der Nacken, sprich Deine Halswirbelsäule bestehend aus den Zwischenwirbelgelenken Deiner Halswirbel, ein Facettengelenk. Man bezeichnet sie auch als sog. Schiebegelenk. Diese können funktionell betrachtet lediglich eine Rotation (links-rechts Schauen) und eine Seitneigung (Ohr-zur-Schulter-Bewegung). Doch eine Kreisbewegung ist lediglich dem Schultergelenk (Art. glenohumeralis) als Kugelgelenk vorbehalten.

Diese anatomisch begründete Argumentation wird bei sehr vielen Bewegungen hinzugezogen. Das bekannteste Beispiel ist das Knie-über-Zehenspitzen-Schieben bei einer Kniebeuge. Dies sei schädlich, weil die Scherkräfte „unnatürlich“ hoch und das Gelenk nicht dafür vorgesehen sei. Ich hoffe, dass dieses Argument bei den meisten auf taube Ohren stößt (denn die Scherkräfte sind in der Hüfte noch viel größer und Probleme bereitet dieses auch nicht 😉).

Losgelöst von Kniebeugenausführung und Nackenkreise müssen wir davon ausgehen, dass es beim Sport passieren kann, dass wir mit unseren Gelenken in „unoptimale“ Gelenksstellungen kommen können. Wenn wir nicht darauf vorbereitet sind, wird eine Verletzung die nächste Folge sein. Jede Gelenksstellung ist trainierbar. Mit regelmäßigem Mobilitytraining und isolierter Gelenksansteuerung, wirst Du die Bewegungen auf Deine Bodymap packen und somit Deinem
Nervensystem Sicherheit geben, dass Du das Bewegungsausmaß kontrollieren kannst.

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Proper Preparation = perfect Performance

Genug Theorie, jetzt geht’s in die Praxis!
Mein Ziel für Dich ist, dass Du am Ende der 3 Teile einen Plan hast, wie Du Dein Mobility Training für Dich gestalten kannst, um noch besser im Gewichtheben zu werden.

Als Gewichtheber bist Du auf Deinen ganzen Körper angewiesen. Deshalb fokussiere Dich bei der Isolation auf das Ansteuern von Wirbelsäule, Schulter,
Hüfte, Handgelenke und Füße. Wie das ganze aussehen kann, zeige ich Dir im folgenden Video.

Übe fleißig bis zum nachten Mal, denn in TEIL 2 wird es um die INTEGRATION gehen🤲

Bei Fragen oder Wünschen zu Blogartikeln schreib mir einfach unter: bananenpost@leonvictor.de

Keep moving

Dein Leon🐒

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JETZT VIDEO ANSCHAUEN

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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

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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=”518805″ max_width=”” style_type=”dropshadow” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” 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/2018/08/Leon-Portrait.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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