Text: Gabi Fastner, Sport- und Gymnastikdozentin
Cardio – Kraft – Faszien: ein modernes Zirkeltraining
Das Zirkel Training war jahrelang in Vergessenheit geraten.
Wir verbinden den Namen “Zirkel Training” oft mit ungeliebten Turnstunden in der Schule, mit Geräten wie Medizinbällen, Langbänken, Seilen, Weichbodenmatten, etc.
“Alte” Herangehensweisen sollten über Bord geworfen werden, neue, innovative Trainingsansätze integriert werden.
Das Training in Zirkelform bringt einige Vorteile mit sich:
- es ist abwechslungsreich
- Geräte werden nicht in voller Anzahl der Teilnehmer benötigt
- Die Zirkel-Form fördert soziale Kontakte
Ein modernes Zirkel Training sollte:
- nicht nur die Hauptmuskelgruppen beanspruchen, sondern auch die tief liegenden Muskelschichten
- Übungen integrieren, die den Sportler aus dem Gleichgewicht bringen
- dem Sportler die Möglichkeit geben, die Übungen zu vereinfache, bzw. zu erschweren
- Übungen für Brust, Bauch, oberer und unterer Rücken, Gesäß, Beine und Arme enthalten
- Unbedingt die Gleichgewichtsfähigkeit trainieren und somit die sensomotorischen Fähigkeiten der Teilnehmer
3 Stationen für einen kleinen Faszienzirkel:
Station 1: Aero-Step Pro
Faszienzirkel Station 1: TOGU Aero-Step Pro
Beide Füße stehen auf dem Aero-Step Pro. Tief in die Hocke gehen, bis die Oberschenkel sich waagrecht zum Boden befinden. Nun den Körper wieder aufrichten, dabei ein Knie anheben. Im Wechsel einmal das rechte Knie, beim nächsten Aufrichten das linke Knie abheben.
Das Brustbein nach oben anheben, den Bauchnabel sanft nach innen ziehen!
Kräftigung Gesäß-, Oberschenkelmuskulatur, Balance.
Station 2: Balanza Ballstep
Faszienzirkel Station 2: TOGU Balanza Ballstep
Liegestütz Position mit den Händen auf dem Balanza Ballstep. Nun den Oberkörper sanft nach oben katapultieren, dabei den Oberköper locker lassen. Von oben wieder leise und sanft auf dem Step landen. Gerne bei jeder Landung die Stellung der Hände auf dem Balanza Ballstep variieren!
Denken Sie an die Bauchspannung!
Kräftigung Brustmuskulatur, Aktivierung der elastischen Fasern, Kräftigung der Handgelenksmuskulatur (Sturzprophylaxe).
Station 3: Jumper
Faszienzirkel Station 3: TOGU Jumper
Stand in einer weiten, tiefen Grätsche. Die Knie zeigen in Richtung Fußspitzen. Einen Fuß mittig auf dem Jumper aufstellen. Das Brustbein heben. Nun dynamisch über oben von der einen zur anderen Seite des Jumpers springen. Leise landen!
Herzkreislauftraining, Kräftigung Oberschenkelmuskulatur, Balance, Aktivierung der elastischen Fasern.
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