These Exercises are effective and feasible

Pushups go in. Robin Müller-Schober takes a fitness band, through it sets it to the upper back and under the armpits, and presses the two Ends of the band with the hands to the front. The Personal Trainer strengthens the fitness center sports the Codex in Stuttgart, especially the muscles of the upper arm, back and under arms. This is the simplest Form of the pushup and evidence that effective Fitness Exercises do not have to degenerate in performance sports.

If, in addition to Jogging, as a Supplement to Yoga or any other sports: anyone Who wants to strengthen his muscles, do not need to register immediately in the gym. A couple of Exercises to try out also well at home and boost. However, this should happen only very slowly, recommends Müller-Schober: “beware of false ambitions. When you start, you should not think that it needs to be Olympic.”

To train the feet to the shoulders, recommends Mueller-stage Schober in addition to the push-UPS, four additional Exercises on each of three Stress, the Sport-beginners to higher levels of fitness. Each Exercise should also sport beginners a 30 seconds hold followed by 20 seconds of rest. Then the next Exercise starts, until all five are through. Important: “you should make every REP as clean as possible in order to avoid evasive movements and thus failed loads.”

Per workout Müller-Schober recommends two to four passages. In order to increase the level, should be repeated the sequence three times per week. “If one carries out this program through, you are already relatively fit,” says the Personal Trainer. Necessary just a fitness band, a Mat and some space at home.


Push-UPS: On the second loading stage (after the Exercises with the Band in the Stand) kneels on the ground and bring the upper body forward in the Horizontal. The hands are flat on the floor, slightly wider than hips. The tips of the toes point to the ground, and the heels upwards. Then with the tip of the nose almost to the ground and push yourself back up.

Stage two: pushups on the knees

On the third level in the distance of about a Meter with closed legs in front of a subject with around 80 centimeters in height, for example, a stable Cabinet. With nearly a Meter open arms it is based on the object, moves it and pushes the button back up.

Important in all of the sun’s support, to keep the body center stable. The hips should not shoot from sagging, the buttocks but also to the top or the rear. If this is not possible yet, should you remain at the lower load level. (More information on the correct push-UPS you can find here.)

Upper body pulling movement: The athlete hangs in a fitness band, for example, a door knob, wrap the two Ends around the hands and as far away from the door that the tape is under tension. Then pulls back the tape with the poor, and leads it controlled back to the starting position. The elbow will be closely guided along the body.

On the second Level you have to take a stronger Band. As you Drag, the elbow is now to the outside. In the third stage, you take both Ends of the fitness bands in a Hand, so you have to apply more force, and it is passing close to the hull. The trained forearms, the upper arm front and the muscles that connect the shoulder blades.

Squat: For the first stage sets you down on a chair, feet hip width apart, slowly stands up and sits back down – of course without the help of your arms. In the second stage, the Exercise is more difficult that you can, in addition to a weight in front of the torso, for example, two full water bottles. The last one touches the seat of the chair only slightly and pushes himself up. Due to the lack of Sit down, the effort is even greater.

The weight should lie with the whole of the Exercises on the heels, the toes be so movable. Squats, Squats called strong, especially the lower leg and the front of the thigh. To bend more knee, and its right execution, you’ll learn here.

Bridging: In this fitness classic puts you on the back, angling the legs and places the feet slightly open with the heels on. Now you push from this Position, the hull (the Po) to the top and lets it slowly again. During the On the buttocks not on the floor. The Exercise strengthens the muscles of the back, the calves and the Hamstrings.

On the second Level, push the hull upwards and then alternately on the left and the right leg. The third man pushes himself up, lifts a leg and holds it in the air. Then moved the fuselage over and over again. You then switch the leg.

Front support: this is also the “Plank” Exercise is kneeling for the first stage, brings the upper body forward in the Horizontal and puts the elbows shoulder width on the floor. The hands are close to each other, the feet stand on the tips of your toes. In this position it remains for 30 seconds. On to the next stage you raise the knee and, therefore, also the hull and push the legs.

The front support or Planking – stage two

It is important that the body forms a straight line, the head is the extension of the spine, the view goes to the bottom. Abdominal and gluteal muscles should not be tense in order for the Po.

In the third stage, it is customary to kneel again, raises during the Exercise, the one Arm, and holding this Position for 30 seconds. Then repeat the Same with the other Arm. The front wheel support promotes stability and trains almost all the muscles on the front of the body. (More on the Planking, click here.)

The question remains: How do you stop it?

During Training, no pain is allowed to occur, says Paul born, a physiotherapist at the Olympic training center Stuttgart. In this case, it makes sense to follow a medical or physiotherapy advice. Müller-Schober advises anyway, before the first practice even investigate – and, at the latest, when the body sounds the Alarm.

Lars Donath of the German sport University in Cologne advises targets, while challenging, but doable. Otherwise, the feeling of impending failure and thus the loss of Motivation. Read more about it here.

“How fast to increase the load, actually, would make Donath depends on whether one feels at the current level. “My recommendation would be that it is based on the internal compass or the individual load of feeling.”

In order to remain permanently at the thing, it is also very important, “that puts the program in a social context,” explains the head of the Department for training scientific intervention research. The example in the club or just at the Exercises for the home, in Tandem with a friend.