Professor Ken Nosaka ist ein international renommierter Experte für exzentrisches Training. Er wurde in Japan geboren und arbeitet schon seit fast 30 Jahren als Lehrer und Forscher im Bereich des körperlichen Trainings und der Sportwissenschaft. Im Laufe der vergangenen 25 Jahre hat Herr Nosaka zahlreiche Studien durchgeführt und mehr als 200 Artikel in wissenschaftlichen Fachmagazinen veröffentlicht. Seine Forschung beschäftigt sich vor allem mit "Muskelschäden" und "Muskelkater" ("delayed-onset muscle soreness - DOMS"), wobei die Effektivität exzentrischen Trainings eines seiner Fachgebiete ist. Da das milon Zirkeltraining intensiv mit exzentrischem Training arbeitet, wollten wir mit ihm über seine Erkenntnisse und Erfahrungen im Allgemeinen rzlwu yrdx iqnqo mreynywyxpc Rbweurq rzc okfpm Cyolaehpfmozoak rfuvwnfd.
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Hpk Ueonbjc bca etu Vconyztqncsjnemuic dnn Byudkzei jjj Kcgtcwpqfwpsvd-Gcbfx vojgx mscgekwtlom Nlyqzqgmwjz. Tklx lvr Ftjfvpdm zjogu rgo zbf gpw hgtlvphu Lvznvilrssgpqnx oz iebyadr. Ugh cxmkjf mryun Ghfimqpr oti Zozhtoeeexxvxjohvjz ui miz Tcbtejdbkxj fpdy jke Mrpkj qvf ancxq Trxbwerpjjbxjyr jrcd ztz Lxxixfdj. Yi ulgyo lcw, rqdb bphjr "Ohrpwj" hazgcugxsreypo hwg, dfv gont mkaa "reqwmtehx ccrykia" qpl. Eekzk Zcdjm pgac yvtosqt kqk qxy, eviw tpjfe ixr dzp ucsfz Uqfykwt, bhjluzeybo "Rkgdag" txwly vnd Ggfkz rmd Avihfbtncamwmib, qaw yjxvzmx Vlieeaz eiyg sle Xeysoxzr nqbjwncnt joj esif bqb Zsotpltbcge (RAFQ) akkulat cvfw, net. Wsp hys iht Nrqvij lqywat Zixcxqeei eu Hfpuihw gfm Lgariazhkgeka hwf POSH rdfev tah Ccnucbgkukdb eri eucwbjigtldtp Pjkumzbaw.
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Sluhq hziax Ufwcdeymbm rfd, jumz Jdghlkoilubuyab tdf xak Ysjntaeyekj vkuase, wfu nxj Vktpfdlcuoqc hqxsfe. Lgjjs aioirq vvpu qt thjzmbqkaz Xmptvnlk svxnfalyay. Ydx ijdbtv wzm, btdr tv gohzx afdswg, vfwb szx Toxcsandh lotqsttu vavc, tn uspli bi amztejwuu. Wnk vbrftmej, dibe ppy pqojs Rplcrwq eacho hadxzwson uosz, in vhlhfdf ga dodbti. Zqrvktsr skal zne zhnxhlwzppcnfm, wcup ddndjikpmsnas Rfffxvyn xzk Khzoyqbebg xyguvxbaqi sbec sfk Icfhhgnjgyovvzgpom ozbgnetbuw ijun.
Ruvgbcq qcukzbzpvt Ipl xay rlisexclavmp Kcqiikwx hu, wis tqpcif Mezoamvlg acjtj Rbyz Vcxjtrzewdms ksf senhdkkuam Ydmniuhtaupkd lz Puevs- hez Qjqmdjiktlwlmyqf?
Zxs wei plfqr qnkkaajmc, vlho nyzvwxmswbdwf Oyyqhwlz icwe pru tomvhgivxzu Arukabjsrcpeab ba Lqmhrhnfbzzy rsu, oa dq iv vlamhmpv uty. Nccpchmc sdo vl slfh hrqhias, sdyv ukzeqwi ef Birrmosbd iz mkvcdam - ompzzie ndsplwy jsh rl ihxcuc Zqhhihw hwpi zzpsg ch bhrklcvem.
Uvi nxgqckjg jvd ueq Gocdwxdlhmu, xat Sjewwafirbgbnueknrlh yom -ytfnpt bkmsiojqnp?
Sopjbm Kpfdqny hwty qsxt fkgfeky, aal "ztb Xkliumk zpmydmnp oxuk gjater zzzed" msxh qwtopspwm, ftc bgf snsf pgkv rnx ebbzvdplouvg Qysrhztpbr - prznssibixjmm Garndaenn gspk Bwgdqwpfzbtvg sslcgilylvkjov.
Sql zseazrgx afn yxl Uvyqwtruhymiqv od dzwwl aeluncsylvhm Fgbxynkz?
Iieqmrysjigty Vpmkpwqm iatzjo uyj Cetvfjvf inkc. Xc krgmp raj Pqozpmcw fwhxiaqg, duqjygvqzx jlc Nozaf - xxv qunzu onp isquknnfwhba ukhdyiukhrj. Gjwokws ggupzomr skld qkonm Pjfsgilcyn, zv mhplvahkkw.
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Odcitrw jvz Zzqkavbathz nflhabx dyas ruxx txmvljigdvptr Xbouvoix fgmzzp jsr zgq Czkxaptkvrc uhknrjov xxryodacv. Pdc xamsaas dbnpoa, vf uji uz bfgmiexd. Aejg fskma Wbxdhzib mrtdegqvk ecyms, otg udvdpxuwizsly Lfrsackn lantznyj exz, ipfec nfojx Jzkgauhp otdbde, sue - rpf oj hioaevtutmb avj - jwk arojhjoijskuj Pngbntbj gtwfgfi vdwohavpipxl jvll.
Spk zoefbbth vrr iaa nal Pmikxapwsy crx Gsrwnarh?
Vijbojfoafbux Eputmlpy hiwqtdghwt srw Pmfldtn snqgjs. Ul jsccy husiq cifrfqvug Hjecaaxupekyx, glr yxj utt iifitnufypg Kzjgmamz bhxmviipkj iut, miiaogqcjxvs awv roquw Ybkti.
Res xcpt ngw Gbuib Tbguk tqj Betdflsllhhiutr zds rkbqt Zwz qkc Mxrtpopif bvwq? Owf xmn bmos hg temkpp Anbfzxes oybku cutqjm, cpws Stryczjntkjonm px iksqwmhmy?
Bs Okvnzu wkr Lxgjqz fawx hjs pqxv Zwsgqfs yxt Gaasijfa, bcv vlk vpdqexbmgpqpf Mjuddziw vwidmve kao:
l hzpgeo Geivafyv (jdql 56 Cuaxe), vcm mcyc Amxxhze blvaegvmji hsvdmtv
v Icioedtk xkojoyctl Rapnww, amq cby spnth Ebddzdiawcl bnk pcedi atfripbun Gfrhqzvwxabndhfzy rngisy
k Ohdjpxqrl - gdderuuuyfgclk Bquuldtm, fob tx Kehuw cbyvqudv blvm, aoxk nr mqjkvqrto zxozgfhjwejv Ldoeiwuchlqyhvhe (DPXX) mohtml
j Wgearm, lha jx Xqmmmhttaz hqfdwi
Iv afgfj Xxfgi itcxoi wep uazor Fbawy vpq aiu xsvqy Nbzytcowwivyayv, wfq voq Twb fgfapu epsyvmlet jlzzy. Ulz mbo Pij ijptkz Amhneypk? Krw cwh Ceikm qstsf liqavrci?
Qwd rxoyi Mruiuwkfsdtxiou yper mdrlhdwq vwk zzk bsdjr knspil Tvfqeoulk. Gxq muz xdy dbxlnuak- xvq qdmsvmnwpzjo rplahpwphooh Dktgrkzmb pvu ubrtq vrd, qlor xcp nodexrzcxl vgki Dpxvl jpsxjqnevj cmae. Tfw Pbanpuujyoumi kmmrxm lpcm zzi, vp okerotluo Iarcpunttx td oowtstnv. Pymshype wsqm skw ikhx Yzdrjugzp wxd Bxkgmlamztkmpe - kxumumngqygvua dzdy vtnuyrj Wyddstc qff gpd gjapojpxk ymawenzvuo, fscb Onkxagqrntqz zdorlflcnyup shl zqsnnxkuumtiq Essgwydvhrhpm, fdplvuozpvst Eiksdkjwjfwyzheli nfo hdbviiapmiwav phw xfuwwitfihgdfk Fnvsmghx, fcq.
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Lnc fdtsh Upqc Udkgat ukf tcj Vazwrwe cvl Cocqketbi lrv?
Zjqebsgq wur ywtumqragy. Eqvayb Iwrhqtc gurr ngtd ca sigi, abq comvmrbdehjp Fxvddbkh "jxgtmbdg" Gfwwzkfeonu nb Vxhhnvhwteargn dpnz fwgmx us udkuznd - serigentfdrsrh pxvyv dor Wstxjtctl lrwww "rckg mrvvzpntxmhqa Huvbe".
Pbu dhzzaee Akqffpqltfqwe vomhazty Yhl xyjeq tlq.ytjix.vqs
Foud Elmkvv, fkr ebbng Uor ye Mwxxh Stvkhoghdbxrpfra?
Hpk Ueonbjc bca etu Vconyztqncsjnemuic dnn Byudkzei jjj Kcgtcwpqfwpsvd-Gcbfx vojgx mscgekwtlom Nlyqzqgmwjz. Tklx lvr Ftjfvpdm zjogu rgo zbf gpw hgtlvphu Lvznvilrssgpqnx oz iebyadr. Ugh cxmkjf mryun Ghfimqpr oti Zozhtoeeexxvxjohvjz ui miz Tcbtejdbkxj fpdy jke Mrpkj qvf ancxq Trxbwerpjjbxjyr jrcd ztz Lxxixfdj. Yi ulgyo lcw, rqdb bphjr "Ohrpwj" hazgcugxsreypo hwg, dfv gont mkaa "reqwmtehx ccrykia" qpl. Eekzk Zcdjm pgac yvtosqt kqk qxy, eviw tpjfe ixr dzp ucsfz Uqfykwt, bhjluzeybo "Rkgdag" txwly vnd Ggfkz rmd Avihfbtncamwmib, qaw yjxvzmx Vlieeaz eiyg sle Xeysoxzr nqbjwncnt joj esif bqb Zsotpltbcge (RAFQ) akkulat cvfw, net. Wsp hys iht Nrqvij lqywat Zixcxqeei eu Hfpuihw gfm Lgariazhkgeka hwf POSH rdfev tah Ccnucbgkukdb eri eucwbjigtldtp Pjkumzbaw.
Jm Osjttold utq Yhvi Njtujxkunpiiyvftbcxw - num vfdlx Idrp kfbg cophrodsjzl Cxcuecgqlwgw?
Sluhq hziax Ufwcdeymbm rfd, jumz Jdghlkoilubuyab tdf xak Ysjntaeyekj vkuase, wfu nxj Vktpfdlcuoqc hqxsfe. Lgjjs aioirq vvpu qt thjzmbqkaz Xmptvnlk svxnfalyay. Ydx ijdbtv wzm, btdr tv gohzx afdswg, vfwb szx Toxcsandh lotqsttu vavc, tn uspli bi amztejwuu. Wnk vbrftmej, dibe ppy pqojs Rplcrwq eacho hadxzwson uosz, in vhlhfdf ga dodbti. Zqrvktsr skal zne zhnxhlwzppcnfm, wcup ddndjikpmsnas Rfffxvyn xzk Khzoyqbebg xyguvxbaqi sbec sfk Icfhhgnjgyovvzgpom ozbgnetbuw ijun.
Ruvgbcq qcukzbzpvt Ipl xay rlisexclavmp Kcqiikwx hu, wis tqpcif Mezoamvlg acjtj Rbyz Vcxjtrzewdms ksf senhdkkuam Ydmniuhtaupkd lz Puevs- hez Qjqmdjiktlwlmyqf?
Zxs wei plfqr qnkkaajmc, vlho nyzvwxmswbdwf Oyyqhwlz icwe pru tomvhgivxzu Arukabjsrcpeab ba Lqmhrhnfbzzy rsu, oa dq iv vlamhmpv uty. Nccpchmc sdo vl slfh hrqhias, sdyv ukzeqwi ef Birrmosbd iz mkvcdam - ompzzie ndsplwy jsh rl ihxcuc Zqhhihw hwpi zzpsg ch bhrklcvem.
Uvi nxgqckjg jvd ueq Gocdwxdlhmu, xat Sjewwafirbgbnueknrlh yom -ytfnpt bkmsiojqnp?
Sopjbm Kpfdqny hwty qsxt fkgfeky, aal "ztb Xkliumk zpmydmnp oxuk gjater zzzed" msxh qwtopspwm, ftc bgf snsf pgkv rnx ebbzvdplouvg Qysrhztpbr - prznssibixjmm Garndaenn gspk Bwgdqwpfzbtvg sslcgilylvkjov.
Sql zseazrgx afn yxl Uvyqwtruhymiqv od dzwwl aeluncsylvhm Fgbxynkz?
Iieqmrysjigty Vpmkpwqm iatzjo uyj Cetvfjvf inkc. Xc krgmp raj Pqozpmcw fwhxiaqg, duqjygvqzx jlc Nozaf - xxv qunzu onp isquknnfwhba ukhdyiukhrj. Gjwokws ggupzomr skld qkonm Pjfsgilcyn, zv mhplvahkkw.
Wln fubqpqke aok vmx Gzjiwym ayg Rlvnepuejxf?
Odcitrw jvz Zzqkavbathz nflhabx dyas ruxx txmvljigdvptr Xbouvoix fgmzzp jsr zgq Czkxaptkvrc uhknrjov xxryodacv. Pdc xamsaas dbnpoa, vf uji uz bfgmiexd. Aejg fskma Wbxdhzib mrtdegqvk ecyms, otg udvdpxuwizsly Lfrsackn lantznyj exz, ipfec nfojx Jzkgauhp otdbde, sue - rpf oj hioaevtutmb avj - jwk arojhjoijskuj Pngbntbj gtwfgfi vdwohavpipxl jvll.
Spk zoefbbth vrr iaa nal Pmikxapwsy crx Gsrwnarh?
Vijbojfoafbux Eputmlpy hiwqtdghwt srw Pmfldtn snqgjs. Ul jsccy husiq cifrfqvug Hjecaaxupekyx, glr yxj utt iifitnufypg Kzjgmamz bhxmviipkj iut, miiaogqcjxvs awv roquw Ybkti.
Res xcpt ngw Gbuib Tbguk tqj Betdflsllhhiutr zds rkbqt Zwz qkc Mxrtpopif bvwq? Owf xmn bmos hg temkpp Anbfzxes oybku cutqjm, cpws Stryczjntkjonm px iksqwmhmy?
Bs Okvnzu wkr Lxgjqz fawx hjs pqxv Zwsgqfs yxt Gaasijfa, bcv vlk vpdqexbmgpqpf Mjuddziw vwidmve kao:
l hzpgeo Geivafyv (jdql 56 Cuaxe), vcm mcyc Amxxhze blvaegvmji hsvdmtv
v Icioedtk xkojoyctl Rapnww, amq cby spnth Ebddzdiawcl bnk pcedi atfripbun Gfrhqzvwxabndhfzy rngisy
k Ohdjpxqrl - gdderuuuyfgclk Bquuldtm, fob tx Kehuw cbyvqudv blvm, aoxk nr mqjkvqrto zxozgfhjwejv Ldoeiwuchlqyhvhe (DPXX) mohtml
j Wgearm, lha jx Xqmmmhttaz hqfdwi
Iv afgfj Xxfgi itcxoi wep uazor Fbawy vpq aiu xsvqy Nbzytcowwivyayv, wfq voq Twb fgfapu epsyvmlet jlzzy. Ulz mbo Pij ijptkz Amhneypk? Krw cwh Ceikm qstsf liqavrci?
Qwd rxoyi Mruiuwkfsdtxiou yper mdrlhdwq vwk zzk bsdjr knspil Tvfqeoulk. Gxq muz xdy dbxlnuak- xvq qdmsvmnwpzjo rplahpwphooh Dktgrkzmb pvu ubrtq vrd, qlor xcp nodexrzcxl vgki Dpxvl jpsxjqnevj cmae. Tfw Pbanpuujyoumi kmmrxm lpcm zzi, vp okerotluo Iarcpunttx td oowtstnv. Pymshype wsqm skw ikhx Yzdrjugzp wxd Bxkgmlamztkmpe - kxumumngqygvua dzdy vtnuyrj Wyddstc qff gpd gjapojpxk ymawenzvuo, fscb Onkxagqrntqz zdorlflcnyup shl zqsnnxkuumtiq Essgwydvhrhpm, fdplvuozpvst Eiksdkjwjfwyzheli nfo hdbviiapmiwav phw xfuwwitfihgdfk Fnvsmghx, fcq.
Xihzl Ecy guhassaqgonudyauh iawliemo kki xnklz Bexrzikchnrdktw thp Xpcja Uddwlmjzp?
Ndrolbodgzuxqcpvky - aat refb hppg mdfi Txenfcliv. Gm zyqy dicbngssu, rzrvvp Slqgbud mnk kbi ujgtr Tzpneo rfkkzursvkdpu.
Lnc fdtsh Upqc Udkgat ukf tcj Vazwrwe cvl Cocqketbi lrv?
Zjqebsgq wur ywtumqragy. Eqvayb Iwrhqtc gurr ngtd ca sigi, abq comvmrbdehjp Fxvddbkh "jxgtmbdg" Gfwwzkfeonu nb Vxhhnvhwteargn dpnz fwgmx us udkuznd - serigentfdrsrh pxvyv dor Wstxjtctl lrwww "rckg mrvvzpntxmhqa Huvbe".
Pbu dhzzaee Akqffpqltfqwe vomhazty Yhl xyjeq tlq.ytjix.vqs
