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ABS - automatisches Bremssystem in Aktion - Jakobi bewegt dich
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ABS-automatisches-Bremssystem_Schiffsmast mit Segel

ABS- automa­tisches Brems­system in Aktion

Über die Bedeutung von Bewegungskontrolle & Stabilität

Ich möchte dir heute meine Trainingsplan-Reihe „Phase 1 Kontrolle (Bewegungskontrolle und statische Stabilität)“ vorstellen:

Willst du etwas für deinen Körper tun? Vielleicht interessiert dich etwas Theorie …

Du hast – einfach gesagt – zwei Arten von Muskeln: die globale Muskulatur „die Beweger“ (dazu gehört z.B. der Beinstrecker und der Biceps). Das sind die Muskeln, die du „siehst“ und die auch primär im Fitnessstudio trainiert werden. Dann hast du noch die lokalen Stabilisatoren „die „Stabilisierer“, diese befinden sich in der Tiefe an den Gelenken und den Wirbelkörpern.
Stell dir ein altes Segelschiff vor mit all seinen Wanten und Stagen (Seile), die den Mast querschiffs sogar bei Starksturm fest verspannen (Moin Moin, ich habe in Kiel studiert und bin Hamburgerin).
Das gleiche tun die kleinen tiefen Muskeln! Das Becken ist dabei der Bootsrumpf. Die kleinen Muskeln stabilisieren den Mast sogar bei Starksturm! Wenn du dich bewegst oder dich belastest (Sturm), haben diese tiefen lokalen Stabilisatoren vor allem die Aufgabe, u.a. deine Wirbel (Mast) in Position zu halten.

Bei einer dynamischen Bewegung kontrahieren (ziehen sich zusammen) immer zuerst diese kleinen Muskeln erst danach die großen (globale Beweger). Man nennt dies auch vorgesteuerte Kontraktion. Das merkst du gar nicht, so schnell geht das.
Die kleinen Muskeln stabilisieren die Wirbelsäule in diesem Moment und bremsen die Bewegung ab. Springen diese Muskeln nicht zuerst an, so entsteht eine sogenannte „segmentale Instabilität“ (das bedeutet, z.B. die Wirbelkörper sind nicht mehr straff „vertäut“). Stell dir ein altes ausgeleiertes Gummiband vor, was keine Spannung mehr hat. In Folge “verrutschen” dann u.a. die Wirbelkörper gegeneinander. Das bereitet dem Rücken sehr viel Stress!

Diese Instabilitäten sind oft der Verursacher für unspezifische Rückenschmerzen und für viele andere muskulo-skelettalen Beschwerden, da Instabilitäten zu Reizungen, Entzündungen und Überlastung der Gelenke / Wirbelkörper führen können.

Die Trainingsplan Reihe „Phase 1 Kontrolle (Bewegungskontrolle und Stabilität)“ gibt dir ausgewählte Übungen an die Hand, die auf den ersten Blick einfach aussehen mögen … bekommst du diese allerdings nicht sauber hin, so rate ich dir, mit diesen Plänen reduziert zu beginnen.

Bei Rücken- oder auch Knieschmerzen solltest du immer bedenken, dass deine Beschwerden zu einem großen Teil durch eine mangelnde Bewegungskontrolle und -stabilität im Rumpf getriggert werden können. Es ist nicht nur die Kraft die fehlt, sondern oft die richtige Ansteuerung und die nötige Rumpfstabilität!

Nach der Phase 1 folgt Phase 2, das sind dann schon deutlich dynamischere Übungen. Die erkläre ich im nächsten Blog.

Viel Spass!

>> Den Trainingsplan „Phase 1 / Bewegungskontrolle und Stabilität Teil 1“ findest du in der App „Physiotools Trainer“ auf dem Tablet.

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