Calisthenics X Mobility 2.0

der Hocke .............................................................................. 342.1.1 Was du nicht benutzt, verlierst du .............................................................................. 352.2 Kniebeugenmythen .............................................................................. 362.2.1 Jeder sollte eine tiefe Kniebeuge beherrschen .............................................................................. 362.2.2 Die Knie dürfen nicht über die Zehenspitzen hinausragen .............................................................................. 362.2.3 Kniebeugen auf einem Wackelbrett sind gut für mehr Stabilität .............................................................................. 372.3 Die Anatomie der Kniebeuge ..............................................................................372.3.1 Die perfekte Kniebeuge .............................................................................. 372.3.2 Keine Ausreden erlaubt .............................................................................. 382.3.3 Die Kniebeugenformel ..............................................................................39a) Standbreite .............................................................................. 40b) Bewegungsweg .............................................................................. 402.3.4 Typische Fehlerbilder .............................................................................. 42a) Fehlende Tiefe .............................................................................. 42b) Butt Wink und krummer Rücken .............................................................................. 42c) Ausgedrehte Füße und extrem breiter Stand .............................................................................. 422.3.5 Sprunggelenkmobility .............................................................................. 432.4 Hüft-Mobilitäts-Check .............................................................................. 442.5 Krafttraining .............................................................................. 462.6 Kniebeuge - die vielseitige Allzweckbewegung ..............................................................................462.6.1 Sitzen 2.0 ..............................................................................47__3 Lerne den Spagat ................................................................................................... 483.1 Warum du einen Spagat brauchst ..............................................................................503.2 Spagatmythen .............................................................................. 513.2.1 Höre auf, dich passiv zu stretchen ..............................................................................513.2.2 Gewalt ist nie die Lösung .............................................................................. 523.2.3 Immer dasselbe zu machen, führt zu immer denselben Ergebnissen .................................... 523.3 Die Anatomie des Spagats .............................................................................. 533.3.1 Nervensystem .............................................................................. 533.3.2 Hüfte .............................................................................. 533.3.3 Impingement .............................................................................. 533.3.4 Die Spagatformel .............................................................................. 543.3.5 Typische Fehlerbilder .............................................................................. 55a) Fehlende Tiefe/Abduktion .............................................................................. 55b) Oberkörpervorlage .............................................................................. 55c) Ausgedrehte Füße .............................................................................. 553.4 Wie lange dauert es, einen Spagat zu lernen? .............................................................................. 563.4.1 Mehr Spagat = bessere Kniebeuge ..............................................................................564 Mobility-Trainingsplanung ............................................................................ 584.1 Die goldenen Regeln des Mobilitytrainings ..............................................................................604.1.1 Keine Schmerzen provozieren! .............................................................................. 604.1.2 Habe ein Ziel ..............................................................................614.1.3 Mobilität = Kraft .............................................................................. 614.1.4 Es sollte Spaß machen .............................................................................. 614.2 Das MovingMonkey®-Mobility-System .............................................................................. 634.2.1 Die drei Zonen .............................................................................. 63a) Daily Movement .............................................................................. 64b) Activation and Regeneration .............................................................................. 64c) Supple and Strong .............................................................................. 644.2.2 Wie oft muss ich trainieren, um beweglicher zu werden? ..............................................................................655 Keep Moving, Stay Sexy .................................................................................................................... 666 Mobility-Übungskatalog ....................................................................... 706.1 Handgelenke .............................................................................. 726.1.1 Handgelenk-CARs ..............................................................................726.1.2 Banded Handgelenkansteuerung in Außenrotation (AROT) ..............................................................................746.1.3 Finger Circles .............................................................................. 766.1.4 Fingerkraftdrill .............................................................................. 786.2 Schulter .............................................................................. 806.2.1 End-Range-Außenrotation (AROT) .............................................................................. 806.2.2 Schulterextensions .............................................................................. 826.2.3 Hanging-CARs .............................................................................. 846.2.4 Liegestütz-CARs .............................................................................. 866.2.5 Banded Press .............................................................................. 886.2.6 Cuban Rotations .............................................................................. 906.2.7 One Arm Hang .............................................................................. 926.2.8 One Arm Scapula Pull-up .............................................................................. 946.2.9 Shawarma-Drill .............................................................................. 966.3 Wirbelsäule .............................................................................. 986.3.1 3D-HWS-Mobilisation .............................................................................. 986.3.2 3D-BWS-Mobilisation .............................................................................. 1006.3.3 3D-LWS-Mobilisation .............................................................................. 1026.3.4 Jefferson Curl ..............................................................................1046.3.5 Loaded Jefferson Curl .............................................................................. 1066.3.6 Spine Pistol .............................................................................. 1086.3.7 Hip Hinge Flex/Ex .............................................................................. 1106.3.8 Bridging an der Wand .............................................................................. 1126.3.9 Bridge-ups ..............................................................................1146.3.10 Rotate into Bridge .............................................................................. 1166.4 Sprunggelenke/Knie .............................................................................. 1186.4.1 Fuß-CARs .............................................................................. 1186.4.2 Toe Pull .............................................................................. 1206.4.3 Lateral Ankle Tilts ..............................................................................1226.4.4 Loaded-OSG-Mobilisation (BW) .............................................................................. 1246.4.5 Demi-Plié-March .............................................................................. 1266.4.6 Knie-CARs ..............................................................................1286.5 Hüfte .............................................................................. 1306.5.1 90/90-Hüftrotation ..............................................................................1306.5.2 90/90-Außenrotation .............................................................................. 1326.5.3 90/90-Bend .............................................................................. 1346.5.4 90/90-Innenrotation .............................................................................. 1366.5.5 Sitzende Innenrotation .............................................................................. 1386.5.6 Hüft-CARs .............................................................................. 1406.5.7 Hüft-CARs (Vierfüßlerstand) .............................................................................. 1426.5.8 Diagonalstretch klein/groß .............................................................................. 1446.5.9 Back Bend ..............................................................................1466.6 Hamstrings .............................................................................. 1486.6.1 Hip Hinge ..............................................................................1486.6.2 Squat to Stand .............................................................................. 1506.6.3 Sitzender Good Morning .............................................................................. 1526.6.4 Kickstand Deadlift .............................................................................. 1546.6.5 Standwaage ..............................................................................1566.6.6 Hamstring Touch and Go .............................................................................. 1586.7 Kniebeuge .............................................................................. 1606.7.1 Squat Routine (einfach) ..............................................................................1606.7.2 Squat Routine .............................................................................. 1626.7.3 Goblet Squats .............................................................................. 1646.7.4 Duck Walk .............................................................................. 1666.7.5 Dragon Squats .............................................................................. 1686.7.6 Cossack Squats .............................................................................. 1706.7.7 Shrimp Squats .............................................................................. 1726.7.8 Pistol Squat ..............................................................................1746.8 Spagat .............................................................................. 1766.8.1 Liegende Straddles .............................................................................. 1766.8.2 Frog Sit .............................................................................. 1786.8.3 Horse Stance .............................................................................. 1806.8.4 Split Stance ..............................................................................1826.8.5 Leg Hover .............................................................................. 1846.8.6 Cossack Transition ..............................................................................1866.8.7 Exzentrische Spagat Slides ..............................................................................1886.8.8 Pancake Straddle-up .............................................................................. 190CALISTHENICS ............................................................................................................. 1937 Einleitung ............................................................................................................................................................ 1948 Mentaler Gedankenschmalz ....................................................................................................................... 1988.1 Sei veränderbar .............................................................................. 2008.2 Ego down - Coolness up .............................................................................. 2039 . . . stark wie ein Gorilla .......................................................................... 2089.1 Ein Überblick über den Begriff Calisthenics ..............................................................................2109.2 Bewegungslernen leicht gemacht .............................................................................. 2169.3 Griffpositionen .............................................................................. 2199.4 Schulterblattpositionen und ihre Bedeutung für den Calisport ..............................................................................2219.5 Hollow-Body-Position .............................................................................. 2239.6 Level-up - Skalierungsmöglichkeiten .............................................................................. 2249.6.1 Hebel .............................................................................. 2249.6.2 Winkel ..............................................................................2259.6.3 Unterstützungsfläche .............................................................................. 2269.6.4 Time Under Tension oder Bewegungsphasen .............................................................................. 2279.7 Calitraining an den Ringen .............................................................................. 22810 ADVANCED Basics .................................................................................................................................. 23010.1 Core - Rumpf ist Trumpf .............................................................................. 23210.1.1 Ring Renegade Row .............................................................................. 23410.1.2 Ring Roll-out .............................................................................. 23610.1.3 Dragon Flag .............................................................................. 23810.2 Straight Arm Strength ..............................................................................24010.2.1 Ring Turnout (RTO) .............................................................................. 24010.2.2 Ring Turnout (RTO) in Push-up-Position ..............................................................................24210.2.3 Ring Turnout (RTO) im Dip .............................................................................. 24410.2.4 Box Pike-up .............................................................................. 24610.3 Horizontale Zugübungen .............................................................................. 24810.3.1 Archer Ring Row im Schräghang ..............................................................................24810.3.2 Hinge Row in den Ringen ..............................................................................25010.3.3 Single Arm Ring Row .............................................................................. 25210.4 Vertikale Zugübungen ..............................................................................25410.4.1 Wide-Grip Pull-up .............................................................................. 25410.4.2 Typewriter Pull-up .............................................................................. 25610.4.3 Arched Back Pull-up ..............................................................................25810.4.4 Mantle Chin-up ..............................................................................26010.4.5 Archer Pull-up im freien Hang .............................................................................. 26210.5 Horizontale Druckübungen .............................................................................. 26410.5.1 Diamond Push-up .............................................................................. 26410.5.2 Protracted Push-up .............................................................................. 26610.5.3 Ring Push-up .............................................................................. 26810.5.4 T-Bar (Ring) Dip .............................................................................. 27010.5.5 Typewriter Push-up ..............................................................................27210.5.6 Archer Push-up .............................................................................. 27410.5.7 Ring Archer Push-up ..............................................................................27610.5.8 One Arm Push-up ..............................................................................27810.6 Vertikale Druckübungen .............................................................................. 28010.6.1 Ring Bench Dip ..............................................................................28010.6.2 Ring Dip .............................................................................. 28210.6.3 Ring Pike Push-up .............................................................................. 28410.6.4 Straight Bar Dip ..............................................................................28610.6.5 Bulgarian Ring Dip .............................................................................. 28811 Calisthenics Skills ............................................................................................................ 29011.1 Lerne den Handstand .............................................................................. 29411.1.1 Die Handstandpyramide .............................................................................. 29511.1.2 Handstandarchitektur .............................................................................. 29611.1.3 Kraftvolle Linie .............................................................................. 29811.1.4 Atmung im Handstand .............................................................................. 29911.1.5 Handstandeffizienz .............................................................................. 29911.1.6 Stärker werden .............................................................................. 29911.1.7 Dein Fundament für die Balance .............................................................................. 30011.1.8 Schwung- und Sprungbein ..............................................................................30311.1.9 Den Balancepunkt finden .............................................................................. 304a) Handstandaufschwünge ..............................................................................304b) Chinese Hat .............................................................................. 304c) Over- and Underbalance ..............................................................................30411.1.10 Die Angst vor dem Handstand besiegen (Exitstrategie) .............................................................................. 30511.1.11 Sammle Vertrauen .............................................................................. 30711.1.12 Angst vor Dysbalancen? .............................................................................. 30711.1.13 Handstand an der Wand .............................................................................. 30811.1.14 Zusammenfassung ..............................................................................30911.1.15 Die "perfekte" Balance .............................................................................. 31011.1.16 Handstand ..............................................................................31211.1.16.1 Animal Movements .............................................................................. 31211.1.16.2 Wall Walks ..............................................................................31411.1.16.3 Handstandpaket .............................................................................. 31611.1.16.4 Chinese Hat .............................................................................. 31811.1.16.5 Handstandaufschwünge .............................................................................. 32011.2 Back Lever (BL) ..............................................................................32211.2.1 Tucked BL .............................................................................. 32611.2.2 Advanced Tucked BL .............................................................................. 32811.2.3 Advanced Straddle Tucked BL .............................................................................. 33011.2.4 Straddle BL .............................................................................. 33111.2.5 Banded BL .............................................................................. 33211.2.6 Banded BL Pull .............................................................................. 33411.3 Der Muscle-up .............................................................................. 336False Grip vs. Semi-False Grip - Unterschied und Nutzen .............................................................................. 33711.3.1 Ring Muscle-up .............................................................................. 34011.3.1.1 Ring False-Grip-Hang .............................................................................. 34411.3.1.2 Transition im Schräghang (90°-Spiel) .............................................................................. 34611.3.1.3 Ring-Band-Assisted Muscle-up ..............................................................................34811.3.1.4 L-Sit Dip .............................................................................. 35011.3.1.5 Exzentrischer Muscle-up .............................................................................. 35211.3.1.6 Baby Ring Muscle-up .............................................................................. 35411.3.1.7 Transition im freien Hang (90°-Spiel) .............................................................................. 35611.3.2 Bar Muscle-up ..............................................................................35811.3.2.1 Überzug an den Ringen .............................................................................. 36211.3.2.2 Explosiver Pull-up an der Stange .............................................................................. 36411.3.2.3 Jumping Muscle-up .............................................................................. 36611.3.2.4 Exzentrischer Muscle-up .............................................................................. 36811.3.2.5 G-Punkt Muscle-up .............................................................................. 37011.3.2.6 90°-Spiel an der Stange .............................................................................. 37212 Calisthenics nur was für Männer? .......................................................... 37412.1 Frauen: Die Wahl ihrer Sportart und ihre Ängste .............................................................................. 37612.2 Calisthenics hilft, Grenzen zu überwinden und macht dich belastungsfähiger im Alltag! ..... 37912.3 Warum du als Frau Calisthenics trainieren solltest .............................................................................. 38013 Trainingsplanung ................................................................................... 38213.1 Wann beginne ich mit dem Weighted Training beziehungsweise dem Skilltraining? .............. 38513.2 Wie lange brauche ich, um einen Skill zu lernen? .............................................................................. 38513.3 Zielsetzung ..............................................................................38713.4 Welches Volumen je Woche bringt mich meinen Zielen näher? ............................... 38813.5 Wie integriere ich Skill und Weighted Training in meinen Trainingsplan? ........................................... 39014 Locker bleiben, Bizeps zeigen ........................................................ 39415 Nachwort .................................................................................. 39816 Anhang......................................................... 4001 Die Autoren .............................................................................. 4002 Glossar .............................................................................. 4023 Literaturverzeichnis .............................................................................. 4034 Bildnachweis .............................................................................. 440

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.