Countries are in lockdown across most of Europe. Shops, hotels and also our beloved gyms and sports facilities are closed. What now? As if the current time isn't getting on your nerves enough, you're practically locked in. But there is no reason to bury your head in the sand, because you can keep fit at home.
Why exercise at home?
Sport is healthy for the circulation, our bones, our muscles and is also balm for a stressed mind. Due to all the stress, we not only suffer mentally, but also physically, so it is all the more important to give yourself a break. Man is not made to be inside all the time. Many of us have been sitting in the office all day, now in the home office we move even less.
Sport also has positive effects on our immune system, which is all the more important at this time. One more reason to motivate yourself. We have now selected some great exercises for you that you can even do without training equipment. On the bright side, you don't need to spend money on weights and you don't have to fight through traffic to get to the gym.
Our 5 exercises to do at home
The following exercises are perfect for your home workout, all you need is a jump rope and an exercise mat. Try to do all exercises 3-4 times a week. You should repeat each exercise 3-4 times. Already in the second week you will notice how your body is getting fitter and your mood is improving.
Many of us have jumped rope since we were children. An exercise that is mostly considered childish, however, has many advantages. Jumping rope trains your calf muscles and especially your cardiovascular system as well as your muscular coordination. Don't be discouraged if the first attempts don't work. It is also the perfect warm-up exercise for training at home. You should plan 10 minutes of jumping rope, break it up into sets of 2-3 minutes each.
Planks strengthen the entire body, especially the core, back, legs, hips, glutes and shoulders. If you're not used to planking, you'll quickly notice how effective this exercise is. However, avoid arching your back, your body should be straight throughout the plank. Tighten your muscles to the maximum to hold the position correctly and achieve the maximum effect. Now try to hold this position correctly for as long as possible.
The classic push-ups are the perfect exercise for your chest, shoulder and triceps muscles. Lie on your stomach with your legs in a neutral position and push yourself off the floor with your hands. Always keep your body straight. Aim for between 8 and 15 repetitions per set.
Lunges or lunges are the perfect exercise for leg, Strengthen hip and gluteal muscles. If you do lunges correctly, you will find that you don't need weights to strengthen your leg muscles. Your upper body is always upright. You take a wide step forward and bend your legs until your front thigh is parallel to the floor. The front knee over the heel. The entire movement is done gradually over the legs forward. Aim for 15 to 25 steps per set.
The popular crunches are the classic for the abdominal muscles. Lie on your back, knees bent and feet flat on the floor. You put your hands on your chest and now you lift your upper body forward. As you do this, tighten all of your abdominal muscles and feel them work. Make sure your lower back stays on the ground at all times. attempts 1Do 5 to 25 repetitions per set.
Our products can further support you
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