In dieser Folge verraten wir euch,
in welche Bar ihr gehen müsst, wenn ihr auf Teppichboden an der Decke steht,
wann es Sinn macht Übungen auf beide Körperhälften separat aufzuteilen
und warum der Cross-Education/ Cross-Over Effekt unter Anderem in der Reha eine Rolle spielen könnte.
Frohe Feiertage und bis hoffentlich im Neuen Jahr!
Erwähnte Studien:
📖Herbert, R. D. & Gandevia, S. C. (1996). Muscle activation in unilateral and bilateral efforts assessed by motor nerve and cortical stimulation. Journal Of Applied Physiology, 80(4), 1351–1356.
📖Kalata, M., Maly, T., Hank, M., Michalek, J., Bujnovsky, D., Kunzmann, E. & Zahalka, F. (2020). Unilateral and Bilateral Strength Asymmetry among Young Elite Athletes of Various Sports. Medicina, 56(12), 683.
📖Lee, M., Gandevia, S. C. & Carroll, T. J. (2009). Unilateral strength training increases voluntary activation of the opposite untrained limb. Clinical Neurophysiology, 120(4), 802–808.
📖Liao, K., Nassis, G., Bishop, C., Yang, W., Bian, C. & Li, Y. (2021). Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biology Of Sport, 39(3), 485–497.
📖Nijem, R. M. & Galpin, A. J. (2014). Unilateral Versus Bilateral Exercise and the Role of the Bilateral Force Deficit. Strength And Conditioning Journal, 36(5), 113–118.
📖 Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 48(4), 765–785.
📖 Gonzalo-Skok, O., Tous-Fajardo, J., Suarez-Arrones, L., Arjol-Serrano, J. L., Casajús, J. A., & Mendez-Villanueva, A. (2017). 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, 12(1), 106–114.
📖 Speirs, D. E., Bennett, M. A., Finn, C. V., & Turner, A. P. (2016). Unilateral vs. bilateral squat training for strength, sprints, and agility in academy rugby players. Journal of Strength and Conditioning Research, 30(2), 386–392.
📖 Zhao, Y., Sun, M., Wang, X., & Xu, Q. (2024). Unilateral plyometric jump training shows significantly more effective than bilateral training in improving both time to stabilization and peak landing force in single-leg land and hold test: A randomized multi-arm study conducted among young male basketball players. Journal of Sports Science and Medicine, 23, 647–655.
📖 Drouzas, V., Katsikas, C., Zafeiridis, A., Jamurtas, A. Z., & Bogdanis, G. C. (2020). Unilateral plyometric training is superior to volume-matched bilateral training for improving strength, speed, and power of lower limbs in preadolescent soccer athletes. Journal of Human Kinetics, 74, 161–176.
Ergänzende Lektüre:
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