Calisthenics X Mobility 2.0

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 .................................................................................. 398 16 Anhang......................................................... 400 1 Die Autoren .............................................................................. 400 2 Glossar .............................................................................. 402 3 Literaturverzeichnis .............................................................................. 403 4 Bildnachweis .............................................................................. 440

"Moving Monkey®", welche sich mit den modernen und wissenschaftlich fundierten Methoden des Beweglichkeitstrainings auseinandersetzt und Menschen dazu verhilft, mehr Bewegung in ihren überwiegend sitzenden Alltag zu integrieren. Ausserdem trainiert er zahlreiche Sportler und Alltagsathleten, um sie langfristig stark, beweglich und schmerzfrei zu machen. Moving Monkey® bietet Erklärungsund Inspirationsvideos auf den bekannten Sozialen Medien (YouTube®, Instagram®, Facebook®, Spotify®, iTunes®) an, welche sich wachsender Zuschauerzahlen erfreuen. Er gibt Workshops im Bereich Mobility und Handstand und ist als Speaker tätig.