{"id":36382,"date":"2022-10-23T07:18:00","date_gmt":"2022-10-23T07:18:00","guid":{"rendered":"https:\/\/goliaz.com\/?p=36382"},"modified":"2024-11-19T18:33:17","modified_gmt":"2024-11-19T18:33:17","slug":"vorteile-von-isometrischen-uebungen","status":"publish","type":"post","link":"https:\/\/goliaz.com\/de\/vorteile-von-isometrischen-uebungen\/","title":{"rendered":"Die Vorteile von isometrischen \u00dcbungen"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"36382\" class=\"elementor elementor-36382\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-child\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Die Vorteile von isometrischen \u00dcbungen<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-child\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises.jpg\" class=\"attachment-full size-full wp-image-36401\" alt=\"Benefits of isometric exercises like Wall Sit\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises.jpg 800w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-300x200.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-768x512.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-18x12.jpg 18w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-600x400.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Du gewinnst an Kraft, ohne dich zu bewegen und trotzdem kommst du ins Schwitzen. Und durch magische Kr\u00e4fte vergeht die Zeit viel langsamer! Wei\u00dft du, was das ist?<\/strong><\/p><p><span style=\"font-weight: 400;\">Isometrische \u00dcbungen! Wallsit, Plank oder V-Hold sind einige der bekanntesten Vertreter dieser Art von \"Bewegungen\". <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9769abd elementor-widget elementor-widget-heading\" data-id=\"9769abd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Was ist eine isometrische \u00dcbung?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b76f8f3 elementor-widget elementor-widget-text-editor\" data-id=\"b76f8f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Das Wort \"isometrisch\" kommt aus dem Griechischen \"isos\" (gleich) und \"metria\" (messen). Es bedeutet, dass man einen bestimmten Muskel oder eine Muskelgruppe anspannt, um eine Position zu halten, so dass die Muskeln ihre L\u00e4nge nicht ver\u00e4ndern. Sie unterscheidet sich von den Bewegungsmustern, die wir normalerweise beim Krafttraining verwenden: konzentrische Bewegungen (Anspannung eines Muskels, der sich verk\u00fcrzt) oder exzentrische Bewegungen (Anspannung eines Muskels, der sich verl\u00e4ngert).<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d5017 elementor-widget elementor-widget-heading\" data-id=\"80d5017\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Was isometrische \u00dcbungen nicht k\u00f6nnen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90ba862 elementor-widget elementor-widget-text-editor\" data-id=\"90ba862\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Das hat nat\u00fcrlich nicht nur Vorteile: Du st\u00e4rkst den Muskel nur in dieser bestimmten Position, w\u00e4hrend du bei dynamischen \u00dcbungen den gesamten Bewegungsumfang nutzen kannst. Isometrische \u00dcbungen werden dir nicht helfen dich schneller oder dynamischer zu bewegen. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af4c71e elementor-widget elementor-widget-heading\" data-id=\"af4c71e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Die Vorteile von isometrischen \u00dcbungen\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc2e2e8 elementor-widget elementor-widget-text-editor\" data-id=\"bc2e2e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<dl><dt>Regeneration nach Verletzungen<\/dt><dd>Da du dich nicht bewegst, sind Holds wie zum Beispiel die Plank Position ziemlich sicher und k\u00f6nnen eine gro\u00dfe Hilfe sein, um Kraft und Gelenkstabilit\u00e4t wiederzuerlangen, wenn du dich von einer Verletzung erholst.<\/dd><dt>Den Blutdruck senken<\/dt><dd>Mehr noch als aerobes oder Widerstandstraining senkt isometrisches Training nachweislich den <a href=\"https:\/\/www.nature.com\/articles\/s41440-021-00720-3\">Blutdruck<\/a>.<\/dd><dt>Kraftausdauer<\/dt><dd>Da du deine Muskeln darauf trainierst lange Zeit kontrahiert zu bleiben, k\u00f6nnen isometrische \u00dcbungen eine gute Vorbereitung auf Bewegungen sein, die dir noch zu schwer fallen. Du kannst dich etwa mit Pushup Hold und Plank auf Pushups vorbereiten oder die verschiedenen Positionen eines Pullups f\u00fcr das Training der Armmuskeln nutzen.<\/dd><dt>Stabilit\u00e4t<\/dt><dd>Wenn du Pushup Planks machst, um deine Pushups zu verbessern, wirkt sich das nicht nur auf deine Arme, sondern auch auf deine Rumpfmuskulatur aus, sodass du eine saubere Technik mit geradem Oberk\u00f6rper l\u00e4nger durchhalten kannst.<\/dd><dt>Mind-Muscle-Connection<\/dt><dd>Mehrere Muskeln und ihre entsprechenden motorischen Neuronen m\u00fcssen sich koordinieren, um die erforderliche Muskelkontraktion in einer bestimmten Muskelgruppe zu unterst\u00fctzen und die statische Position aufrechtzuerhalten. Deshalb trainiert regelm\u00e4\u00dfiges isometrisches Training das Gehirn, die Nerven und die verschiedenen Muskelgruppen, um als Einheit zu arbeiten.<\/dd><\/dl>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7838ab elementor-widget elementor-widget-text-editor\" data-id=\"e7838ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Bei Goliaz findest du isometrische \u00dcbungen in all unseren Modulen, sei es beim Training im Bodyweight oder Gewichtsmodul oder dem <a title=\"DAS KRAFT-MODUL\" href=\"https:\/\/goliaz.com\/de\/kraft-tutorial\/\">Kraft-Modul<\/a> , in dem du gezielt an einer einzigen \u00dcbung arbeiten kannst und in unseren <a title=\"DIE BODYWEIGHT WORKOUTS\" href=\"https:\/\/goliaz.com\/de\/workouts-tutorial\/\">Workouts<\/a>, sowie unseren <a title=\"DAS AUDIO MODUL\" href=\"https:\/\/goliaz.com\/de\/audios-tutorial\/\">Audios<\/a>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Was sind isometrische \u00dcbungen und wie kannst du damit deine Fertigkeiten und deine Kraftausdauer verbessern?<\/p>","protected":false},"author":7,"featured_media":36401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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