In your workout clothes and out with you! Five powerful exercises. Plus: Why exercising in the fresh air is particularly effective!
Let's start right away with why you should move your next sports session outdoors:
1. Exercise in the fresh air strengthens your immune system …
2. … and helps you Reduce stress.
3. Your Sleep improves.
4. Sunlight boosts the Vitamin D production at.
5. Fresh air that you fill up in the open air gym, promotes the performance of your brain.
6. Do you really need more reasons or are you ready to start with our Wortkout?;-) So, On your marks, get set, go! Florentina from F45 is already waiting for us!
The fitness trainer shows five exercises that activate the entire body and strengthen your muscles. And all of this without any additional equipment. We start with an extra kick for the metabolism and your endurance by increasing the heart rate (don't forget to warm up beforehand!):
Squat jumps. Works like a squat: the feet are at shoulder height, you are standing stable. While crouching, make sure that your knees aren't looking over your toes! Tighten everything and - hops - jump up. Repeat 10 times, short pause, two more passes.
Triceps dips. Find a bench or other elevation that is roughly level with your knees. Support yourself there with both hands and put your weight on your heels. Bend your elbows until your upper and lower arms form approximately a 90-degree angle. Important: The arms should be close to the body at all times. 10 to 12 repetitions, three sets with a short break in between.
Wall seating. Place your feet hip-width apart and turn them slightly outwards. You lean your back straight against the wall. You stretch your arms vertically from you. Now slide down until your legs reach a 90 degree angle. Hold for 30 to 60 seconds. And: breathe, breathe, breathe! It's easy to forget in this position. Loosen and repeat three times.
Glute Bridge. Lie on the floor with your back flat. You set up one leg, the lower leg is perpendicular to the lying surface. You stretch the other leg upwards. Now lift your bottom so that it forms a line with your back and thigh. Pinch your buttocks together, keep tension briefly, move down. 10 to 12 repetitions per side, three sets.
Spiderman. The starting position is a plank. Important: absolute body tension. Pull your left knee towards your left elbow, then back into the support. Now you move your right knee to your right elbow. You do the exercise for 30 seconds. Break. And - already know: 3 repetitions.