{"id":3773,"date":"2021-02-17T21:23:47","date_gmt":"2021-02-18T02:23:47","guid":{"rendered":"https:\/\/www.billybeck.com\/?p=3773"},"modified":"2021-02-17T21:32:39","modified_gmt":"2021-02-18T02:32:39","slug":"forschungsstudie-wie-weit-sollte-man-in-die-hocke-gehen","status":"publish","type":"post","link":"https:\/\/billybeck.com\/de\/physical-training\/research-study-how-far-down-should-you-squat","title":{"rendered":"Forschungsstudie: Wie weit sollte man in die Hocke gehen?"},"content":{"rendered":"

\"\"<\/p>\n

L\u00f6wen und L\u00f6winnen!<\/p>\n

Die Kniebeuge ist eine der wichtigsten Bewegungen, die der Mensch ausf\u00fchrt. Wenn man die F\u00e4higkeit zur Kniebeuge verliert, ist das Leben ein langsamer, qualvoller Niedergang. Das klingt hart, aber ich habe es leider aus erster Hand erfahren. Mit diesem Beitrag m\u00f6chte ich Sie hoffentlich dazu inspirieren, die Kniebeuge zu Ihrem Ding zu machen, damit Sie noch Jahrzehnte lang stark und vital sind!<\/p>\n

Zun\u00e4chst einmal bin ich der Meinung, dass jeder Mensch in der Lage sein sollte, ohne zus\u00e4tzlichen Widerstand in die Hocke zu gehen und wieder aufzustehen.<\/p>\n

Aber was ist, wenn Sie Gewicht hinzuf\u00fcgen?<\/p>\n

Da jeder Mensch anders ist, kann ich Ihnen nicht sagen, was f\u00fcr Sie am besten ist, ohne Sie gesehen zu haben. Mein Ziel ist es jedoch, Ihnen einen Einblick zu geben, damit Sie Ihre eigenen Entscheidungen treffen k\u00f6nnen.<\/p>\n

In einer Forschungsstudie aus dem Jahr 2019 wurde der Unterschied zwischen zwei Gruppen verglichen.<\/p>\n

Die erste Gruppe f\u00fchrte Kniebeugen mit vollem Bewegungsumfang aus. Das hei\u00dft, von der H\u00fcfte bis zu den Fersen. \"ganz nach unten\"<\/strong><\/p>\n

Die andere Gruppe beschr\u00e4nkte ihren Bewegungsumfang auf den Bereich, in dem der Oberschenkel (Femur) parallel zum Boden liegt.<\/p>\n

Sie ma\u00dfen, um festzustellen, welche Muskelgruppen an Gr\u00f6\u00dfe zunahmen.<\/p>\n

In der Gruppe mit eingeschr\u00e4nktem Bewegungsumfang waren es vor allem die Quadrizeps (Vorderseite des Oberschenkels), w\u00e4hrend die Gruppe mit vollem Bewegungsumfang signifikante Ergebnisse bei den Quadrizeps sowie den Adduktoren (Innenseite des Oberschenkels) und dem Gluteus maximus erzielte. Sehen Sie sich die Tabelle unten an:<\/h4>\n

\"\"<\/p>\n

Da ich wei\u00df, dass manche Menschen bei Kniebeugen und anderen Bewegungen Schmerzen und Unbehagen empfinden, habe ich ein \"Tabelle zur Substitution von \u00dcbungen\"<\/a>. Dieses Tool bietet drei verschiedene Optionen f\u00fcr jede \u00dcbung, die Sie ersetzen m\u00f6chten.<\/p>\n

Seien Sie beharrlich. Wenn Sie eine \u00dcbung nicht ausf\u00fchren k\u00f6nnen, setzen Sie sich zum Ziel, diese schmerzfrei durchf\u00fchren zu k\u00f6nnen. Umgehen Sie Verletzungen nicht einfach, sondern heilen Sie sie mit Geduld und Ausdauer. Du schaffst das!<\/p>\n

BB3<\/p>","protected":false},"excerpt":{"rendered":"

Lions & Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I’ve unfortunately seen it first hand. My intention with sharing this post is to hopefully inspire you to make squatting your thing so you are strong […]<\/p>\n","protected":false},"author":4,"featured_media":3294,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[380,382,381],"class_list":["post-3773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training","tag-how-far-to-squat-down","tag-hypertrophy","tag-squat-depth"],"yoast_head":"\nResearch Study: How Far Down Should You Squat - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/research-study-how-far-down-should-you-squat\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Research Study: How Far Down Should You Squat - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Lions & Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I’ve unfortunately seen it first hand. 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