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Do you want to exercise in the heat without tipping over after 30 seconds? Goes! We have five crisp exercises for you that protect your circulation, but are still super effective.
There are a few golden rules of fitness when it comes to exercising in summer. You should stick to them so as not to strain your circulation too much. One of those: Train in the morning. The air is still reasonably fresh there. The alternative, if you are not one of the early birds: Do your exercises in the evening.
Sport-in-summer rule number two: Drink a lot! And that spread over the whole day because our body can only process small amounts at a time. Why is it so essential to drink enough fluids? Even with a deficit of two percent, performance drops enormously.
Also important: Avoid hardcore training. Now is not the best time to set new records. And that's where F45 coach Lorenz comes into play. He put together a sports program for us that challenges the muscles, but doesn't get the pulse so high. Ideal for hot summer days!
Short workout for hot summer days
Regarding the process: The training consists of a total of three rounds. You do each exercise for 30 seconds, with a break of 15 seconds in between. After each round there is an extra hydration break of 50 seconds. Don't forget: drink, drink, drink. And stop by all means if you experience symptoms such as dizziness, weakness, muscle cramps.
Push ups on your knees. The exercise mainly trains the chest muscles and shoulders. The hands are in a straight line with the shoulders, the upper body and arms are tense - and remain so until the end of the exercise. Put your knees on the floor. Now lower your upper body towards the floor, keeping your elbows as close to your body as possible. Then you push yourself back to the starting position.
Russian twist. Here the abdominal muscles are properly challenged. The upper body leans backwards, the hands do not support it. The legs are bent. Either your heels stay on the ground or you leave them in the air - depending on your training level. Now the upper body rotates alternately to the left and right. The lower body does not move as much as possible.
Side plank. This is what the exercise does: The spine is stabilized and the core muscles are particularly stressed. But the abdominal, gluteal and arm muscles are also used. Great for preventing back problems! Support on your forearm with your elbow directly under your shoulder. The legs are stretched out (alternatively, the lower knee can be put down). Your whole body is in a straight line. Press the edges of your feet into the ground while your hips pull up. Hold this position for 30 seconds. Attention: body tension!
Tricep dips. Good for strong upper arms! Table, armchair, stool - find an object around knee height on which you can lean on. Place your hands on the piece of furniture behind you, fingers pointing in your direction. Keep your back upright and arms straight without pushing your elbows all the way through. Now bend your arms, lower your body and back up again.
Sumo squats. This exercise engages your thighs and buttocks. Stand upright, feet are wider than hip-width apart and point slightly outwards. Now go down as far as possible, hold briefly and return to the starting position.