Swimming pools, sports fields, and fitness studios are all closed now. But this is not an excuse to sit on the couch all day long. There are many great opportunities to stay fit at home. We listed some great workouts here!
Training with your own body weight
There are many fitness exercises that work solely with the body's own weight. Because even without weights, muscles can be built up, a lot of calories can be burned and, probably the most important thing in these times, the body can be kept fit. A gymnastics mat is very useful here, as it serves as a cushioned, non-slip base for every exercise. It protects your spine and joints during every workout. Alternatively, you can also train on a carpet.
Short warm-up phase
Only a short warm-up phase is required before the actual exercises. It is sufficient to run or jump for a few minutes on the spot. You can also use a skipping rope for the warm-up phase. This reduces the risk of injury and promotes blood circulation and oxygen supply to the muscles. You can then start your workout.
1. Let's start with push-ups
Here come the exercises. Let’s commence with a classic: push-ups. These can be varied in difficulty depending on the level of training and expertise. It is however very important to pay attention to the posture while practicing those exercises. First of all, get down on your knees and support yourself with your hands a little further than shoulder-width apart. In the starting position, the hands should be approximately at chest level. Extend your legs backwards and stand on your toes. Legs, upper body and head should form a line as straight as possible. So do not push your bottom up or let your hips sink down. Bring tension in the legs. The head forms the extension of the spine. In addition, the arms should never be fully extended, so as not to put too much strain on the elbows. This position is also called “Plank” and is also perfect for individual practice. Beginners can start with the position and hold it for 3 times 30 seconds. Increase to 3 times 1 minute.
Push-ups: After the plank position the arms are now bent until the nose almost touches the ground. Breathe in while doing so. Then push up again and exhale. In addition, it is advisable not to do push-ups on the flat of your hands, as this will overstretch the wrists and will not put optimum strain on the chest muscles. Better: perform them on your fists. For beginners, the so-called 'female push-ups' are suitable. Here you support yourself on your knees instead of on your toes.
2. Continuing with lunges
Lunges not only train the lower part of the body but also the abdominal and back muscles. The feet stand hip-wide apart. Stand upright. Look straight ahead and tense your abdominal muscles while forming a slight hollow back. Take a wide step forward with your right leg and breathe in at the same time. Upper and lower legs should form a right angle. The knee should not protrude above the feet. The tip of the foot, like the knee, points forward. Then exhale and return to the starting position by pushing backwards with the heel of the front foot. Repeat the whole procedure alternately right and left.There are numerous variations in lunges. You can check some of them here.
3. Squats - not only when doing laundry
Classic squats are also a popular and effective exercise, to build muscles in the legs and the buttocks. In addition, the back and stomach muscles are also strengthened. For the exercise, the feet are slightly wider than shoulder-width apart. The toes point straight ahead. The weight should be distributed over the whole foot, so do not tip over on the ball of your foot. Pay attention: Do not fall on the hunchback either! The back must be upright and straight. Kneel down and bring your bottom as far as possible towards the ground - at least so far that the thighs are horizontal. The lower thighs should remain vertical, so the knees should not protrude over the front of the feet. Do not bend forward too much with the upper body. This happens automatically, but should not be exaggerated. Then slowly and in a controlled manner straighten up again. Repeat as often as desired. By the way: The deeper you go, the more effective this exercise is.
4. Burpees - intensive but effective
Burpees combine knee bend, push-up and stretch jump. This exercise is therefore very intensive and strenuous at the same time. The correct execution: You bend your legs, put your hands next to your feet and squat down. Support yourself with your hands, jump with both legs into the push-up position and then lay your body down. From the prone position, you push yourself back into the push-up position with both arms and jump back into the squatting position. From the squatting position, you now do a stretching jump and end in the starting position.
Cool down phase after the workout - Yoga or stretching exercises
Stretching exercises or yoga are perfect to bring muscles and cardiovascular system back to normal after the training session. But it can also consist of gentle on the spot running and conscious breathing.
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Training without equipment can be done almost everywhere. Whether at home, in the garden or on the balcony, there are hardly any limits to training with your own body weight. In any case, it is important to have a sufficient warm-up phase to prepare muscles and joints for the workout and a stretching phase at the end of the workout. In this sense: Stay at home, stay fit!