Anthering fitness trail
Anthering has a new attraction. Along the swing path, there is now a fitness trail that is really suitable for everyone – whether you are just starting out or are already really fit. Here you can burn off energy, get in shape or simply try out a few new exercises. The exercises are explained on site and right here.
1. warm up
Before you start training, take a few minutes to warm up. This will optimally prepare your muscles, tendons, ligaments and cardiovascular system and reduce the risk of injury.
A few ideas:
- Leg swing
- Circle your arms
- Cymbal circles
- Rolling the spine
2. triceps dips
Make sure that the bench is stable. Sit in the middle, hold on to the left and right edge of the seat and bring your buttocks forward in front of the bench. Keep your back straight and your upper body upright.
Three variants for different fitness levels:
- Light: legs bent, feet flat on the floor
- Medium: Legs almost stretched
- Heavy: Legs fully extended, heels on the floor
3. tap feet
Stand in front of the tree trunk and tap it alternately with your left and right foot. Use your arms dynamically.
Variations:
- Light: slow
- Medium: fast
- Hard: with jumps
4. side support with or without hip movement
Make sure the bench is stable. Place your hands under your shoulders on the seat and bring your body into a straight line. Then turn alternately to the left and right and stretch your upper arm towards the ceiling.
It becomes a little more difficult if you also move your hips downwards or upwards in side support.
Pay attention to this:
- Do not twist or bend your upper body
- Legs remain stretched
- Head in extension of the spine
5. abdominal exercise
Sit on the front edge of the bench with your hands on the edge of the seat. Lean back slightly with your back straight and raise your legs alternately like scissors.
Variants:
- Lightweight: one leg always stays on the ground
- Heavy: both legs are in the air
For variety, you can also cross your legs horizontally.
6th squat – star
Stand hip-width apart in front of the bench. Bring your hips down low behind you until your buttocks touch the bench. Straighten up again and stretch your arms upwards.
Increase: practise next to the bench and go deeper.
8th Plank – Push up
Place your hands under your shoulders and keep your body in one line. Slowly lower yourself into the push-up position and push yourself up again.
Variants:
- Light: Hands on the backrest
- Heavy: Hands on the seat
9. abdominal exercise
Sit up straight, lean back slightly and hold on to your sides. Move your bent knees alternately towards your left and right shoulder.
Increase:
Raise your feet higher during the exercise.
10. standing scale
Stand sideways behind the bench and hold on with one hand. Raise the opposite arm, bend forward and extend the back leg backwards until you have a right angle. Keep your body line as straight as possible.
Level 2:
Without stopping, move both arms forward synchronously.
Disclaimer
You perform all exercises at your own risk. No liability is accepted for damage caused by incorrect execution.
Waltraud Payr / www.gesundefitness.at