Unilaterales Training besser als bilaterales Training? (Teil 1)

In diesem Video geht es um Unilaterales Training und um eine meiner Lieblingsübungen: Das einbeinige Kreuzheben, auch als Single Leg Deadlift bekannt! Unilaterales Training bietet viele Vorzüge und diese möchte ich euch anhand des einbeinigen Kreuzhebens näher erläutern. Wenn du mehr über einbeiniges Training erfahren willst, dann ist dieser Blog was für dich: https://func-fit.de/belastungsvergleich-single-leg-training-bilaterales-training/ Hier findest du die kommenden Termine zu den Single-Leg Training Seminaren: https://func-fit.de/seminare/single-leg-training-seminar/ Quellen: Andersen, L.L., et al., Neuromuscular activation in conventional therapeutic exercises and heavy resistance exercises: implications for rehabilitation. Physical therapy, 2006. 86(5): p. 683-697. Ayotte, N.W., et al., Electromyographical analysis of selected lower extremity muscles during 5 unilateral weight-bearing exercises. journal of orthopaedic & sports physical therapy, 2007. 37(2): p. 48-55. Boren, K., et al., Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International journal of sports physical therapy, 2011. 6(3): p. 206. Brughelli, M. and J. Cronin, Preventing hamstring injuries in sport. Strength & Conditioning Journal, 2008. 30(1): p. 55-64. Brockett, C.L., D.L. Morgan, and U. Proske, Human hamstring muscles adapt to eccentric exercise by changing optimum length. Medicine & Science in Sports & Exercise, 2001. 33(5): p. 783-790. Clark, R., et al., The effects of eccentric hamstring strength training on dynamic jumping performance and isokinetic strength parameters: a pilot study on the implications for the prevention of hamstring injuries. Physical Therapy in Sport, 2005. 6(2): p. 67-73. Chumanov, E.S., B.C. Heiderscheit, and D.G. Thelen, Hamstring musculotendon dynamics during stance and swing phases of high speed running. Medicine and science in sports and exercise, 2011. 43(3): p. 525. Chelly, M.S., et al., Effects of a back squat training program on leg power, jump, and sprint performances in junior soccer players. The Journal of Strength & Conditioning Research, 2009. 23(8): p. 2241-2249. Distefano, L.J., et al., Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther, 2009. 39(7): p. 532-40. Ebben, W.P., Hamstring activation during lower body resistance training exercises. International journal of sports physiology and performance, 2009. 4(1): p. 84-96. Ekstrom, R.A., R.A. Donatelli, and K.C. Carp, Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. journal of orthopaedic & sports physical therapy, 2007. 37(12): p. 754-762. Guex, K. and G.P. Millet, Conceptual framework for strengthening exercises to prevent hamstring strains. Sports Medicine, 2013. 43(12): p. 1207-1215. Gonzalo-Skok, O., et al., Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training. International journal of sports physiology and performance, 2017. 12(1): p. 106-114. Gonzalo-Skok, O., et al., Eccentric Overload Training in Team-Sports Functional Performance: Constant Bilateral Vertical vs. Variable Unilateral Multidirectional Movements. International journal of sports physiology and performance, 2016: p. 1-23. Hermassi, S., et al., Effects of 8-week in-season upper and lower limb heavy resistance training on the peak power, throwing velocity, and sprint performance of elite male handball players. The Journal of Strength & Conditioning Research, 2011. 25(9): p. 2424-2433. Makaruk, H., et al., Effects of unilateral and bilateral plyometric training on power and jumping ability in women. The Journal of Strength & Conditioning Research, 2011. 25(12): p. 3311-3318. McCurdy, K.W., et al., The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power. Journal of Strength and Conditioning Research, 2005. 19(1): p. 9. Ono, T., M. Tojima, and N. Hirose, Hamstrings Training Effect On Hip And Knee Joint Function, Morphology Of Hamstring Muscles, And Injury Prevention. Br J Sports Med, 2017. 51(4): p. 368-368. Ramírez-Campillo, R., et al., Effect of unilateral, bilateral, and combined plyometric training on explosive and endurance performance of young soccer players. The Journal of Strength & Conditioning Research, 2015. 29(5): p. 1317-1328. Schache, A.G., et al., Mechanics of the human hamstring muscles during sprinting. Medicine & Science in Sports & Exercise, 2012. 44(4): p. 647-658. Speirs, D.E., et al., Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. The Journal of Strength & Conditioning Research, 2016. 30(2): p. 386-392. __ Weitere Projekte von mir: Wiktor Diamant auf Instagram: https://www.instagram.com/wiktor.diamant/ Personal Training Website: https://func-fit.de

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