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1 Jahr gratis Garantieverlängerung
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Fachberatung 0731 974 88-518
0731 974 88-518
Berlin 030/895 496 87
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Service
Produktberatung

0731 974 88-518 (täglich 9:00 - 19:00 Uhr)
oder per Mail info@hammer.de

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Finde Antworten in unseren FAQs

Häufig gestellte Fragen

Satzzahl beim Krafttraining

Welcher Satz für welches Ziel?

Satz auch Set genannt, beschreibt beim Krafttraining eine Einheit aus mehreren nacheinander ausgeführten Wiederholungen. Die Wahl der richtigen Satzzahl steht dabei immer in Verbindung zum Trainingsgewicht und zum Trainingsziel. Je nachdem, ob Du Deine Kraftausdauer oder die Maximalkraft trainieren willst, ist auch die Satzzahl entsprechend hoch bzw. gering.

Bei Kraftausdauer sind mehrere Sätze sinnvoll, da die Muskulatur über eine längere Zeit beansprucht werden soll, beim Maximalkrafttraining empfehlen sich weniger Sätze, da die Muskulatur durch das höhere Gewicht schneller ermüdet.

Generell lässt sich sagen:

Kraft-Ausdauer

15-25 Wiederholungen à 3-4 Sätze mit 30-60 Sekunden Pause

Muskelaufbau

8-12 Wiederholungen à 2-3 Sätze mit 60-90 Sekunden Pause

Maximalkraft

1-3 Wiederholungen à 1-3 Sätze mit 2-3 Minuten Pause

Zwischen den Sätzen sollten jeweils kurze Pausen eingebaut werden, damit sich der Muskel regenerieren und neue Energie in die Muskeln fließen lassen kann. Empfehlenswert sind sogenannte aktive Pausen, das bedeutet, dass Du bis zum nächsten Satz nicht sitzen bleibst, sondern Deinen Körper, z.B. durch Hüpfen oder Arme kreisen in Bewegung hältst. So sinkt Dein Kreislauf nicht wieder ab und Du hältst den Kalorienverbrauch hoch.

Bildquelle © Fotolia: ©efired - stock.adobe.com

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