10:16 AM
R3 Medical Training
Since the fitness studios had to close due to the corona virus, we have put together a workout for you at home that will keep you fit without any equipment. freefit
Health advice: If you feel sick or show symptoms, please refrain from training .
Execution : This home workout focuses on the whole body and is performed as a circle . A circle takes about 20 to 30 minutes . Do each exercise for 1 minute and rest for a maximum of 30 seconds before moving on to the next. You should always take a day off between units. 3 training days per week are recommended. There are different levels of difficulty for each exercise, so that both beginners and advanced users can put together an individual workout for at home.
freefit USAAfter the warm-up, jump directly to any muscle group or start with the leg exercises above.
Warm-up
Leg exercises
Chest and triceps
Back and biceps
Shoulders
belly
The same applies to a workout at home: Warm up!
Before each workout, it is important to warm up thoroughly. Jumping jacks, high knees or jumping rope are suitable for this. Check out this video for a demonstrative warm-up routine:
homeworkout freefitSquats
Stage 1 : Position your legs a little
wider than shoulder width apart, then do a squat. Go down as far as you
can before coming back up.
Level 2 : If this is too easy for you,
do a squat and a half. This means that you pause briefly on the upward
movement as soon as your thighs are parallel to the floor. Then crouch
down again and this time do a full squat. This process counts as one
repetition.
Step 3 : If you want to go one step further,
jump off the floor in the second half of the repetition or do the squats with
one leg. To do this, you can hold onto the edge of a table or a door
handle at the beginning, for example.
Hip raises
Step 1 : Lie with your back on your
couch and then move forward until only your shoulders are resting. Your
torso should be parallel to the floor with your legs forming a right angle. Now
lower your upper body and use the strength of your legs to push yourself up
again.
Level 2 : You can do this exercise with
one leg to make it more difficult. You simply stretch the other leg
forward.
Level 3 : Finally, you can explode off
the ground with one leg. This increases the level of difficulty again.
Lunges
Stage 1 : Lunge forward with your right
leg until the knee of your left leg just touches the floor. Then use your
right leg to push yourself back to the starting position. Now it's the
turn of the left leg. Alternatively, you could do the backward lunge.
Stage 2 : The step up is
to use a chair to help. Position yourself in front of the chair and place
one leg on it. Now push yourself up with this leg only. Return to the
starting position and switch legs. Alternatively, you could stand with
your back to the chair, place one foot on it, and squat with the other.
Level 3 : You can make the exercise
even more difficult by jumping into the lunges. So you jump from the lunge
from the floor and switch legs.
Chest and triceps
pushups
Step 1 : Make sure that your hands are
about chest height and that they are a little wider than shoulder width on the
floor. When pushing up, your arms should be fully extended, when lowering
your chest should just touch the floor. You can make pushups easier by
keeping your knees on the floor or by doing them elevated on two chairs. To
make the exercise a little more difficult, you can pause briefly (5 to 10
seconds) in half position or place your feet on two chairs so that your upper
body is lowered.
Level 2 : Increase the level of
difficulty by focusing more on one half of the chest. For example, turn
the right half of your body to the side in the upward movement and lift your
right hand briefly. Then go back down and repeat for the left side of your
body. In the next step, you could use a soccer ball on which you place
your left hand. This means that one half of the chest is more stressed
during push-ups. If you can, you can do one-arm push-ups here.
Step 3 : The improvement on the
previous exercises would be to do them with a quick push off the floor (if
possible). This means that you push yourself off the ground like an
explosion in the upward movement.
Triceps extension
Step 1 : Place two sturdy chairs next
to each other with a distance of about 50 centimeters. Now sit in front of
the two chairs and place your hands on their seats. Now push yourself up.
Step 2 : Place a chair with the seat
first against the wall and grab the backrest. Now push your feet back
until you are on tiptoe and your arms are straight. Now lower yourself
down to the backrest and push yourself up again.
Step 3 : Get into the push-up position
and use both of your hands to form a triangle between your index finger and
thumb. Now do a push-up as usual. You will find that your triceps are
now mostly doing the work.
Dips
Level 1 :
You also need two chairs for this, which you set up next to each other about 50
cm apart. Now sit between the chairs and place your hands flat in the
center of the seat. Then push yourself up.
Level 2 :
To increase, place two stable chairs next to each other so that the backrests
are opposite each other. Now stand in between, grab the armrests and lift
yourself off the floor. With your knees bent, push yourself up and down
the armrests.
Level 3 :
For level 3 you need a pull-up bar with plenty of space above it. Swing up
on the bar, then push yourself off with your hands until you can't anymore.
Pull-ups
Level 1 : For this very simplified
variant, you need a slippery floor and appropriate clothing. Lie flat on
your stomach on the floor and stretch your limbs far from you. Your arms
should be a little wider than shoulder width apart. Now press your palms
on the floor and pull yourself forward. Once your chin is past your
fingertips, push yourself back again.
Step 2 : Now you need two chairs and a
sturdy broomstick or something similar. Place the chairs at least one
meter apart so that the backrests face each other. Now place the bar on
the armrests and sit down between the chairs. From this sitting position,
do a pull-up on the bar.
Level 3 : Advanced do normal pull-ups. Alternatively,
if you don't have a bar handy for your workout at home, you can pull yourself
up by a door.
rowing
Step 1 : Take a towel and wrap it
around the two door handles of a door. Now pull the ends tight and crouch
slightly. Now pull yourself towards the door handle.
Level 2 : You need a stable table for
this. Lie down under it and grab the edge of the table in the underhand
grip. Now pull yourself up.
Step 3 : Proceed as described above
for the pull-up (step 2) and place a sturdy stick of broom over the backrests
of two chairs or stacked (beer) crates. This time, however, do not sit
down, but lie between the chairs. Your chest should be roughly level with
the bar. Now grab it and pull yourself up. In the best case scenario,
your chest should touch the bar.
Curls
Level 1 : The simplest alternative for
dumbbells would of course be water boxes or other reasonably heavy objects.
Step 2 : Stand in a doorway and grasp
the bar at chest level with one hand. Now push your feet forward past the
door frame. Then pull yourself forward with one hand. You should feel
resistance in your biceps. If you are exercising with a partner, you can
use a towel. Grasp both ends of the towel in the underhand grip while your
partner pulls on the bottom. The stronger the pull from below, the more
difficult the exercise becomes.
Step 3 : Lie on your stomach on the
floor and run your hand along the side of your body to your lower ribs. Now
turn your hands so that the fingertips point towards your feet. Now push
yourself up with the strength of your biceps.
Shoulders
Stage 1 : Get into the push-up position
and push yourself up. Your arms should be fully extended. Now bring
your left hand to your right shoulder. Then bring your right hand to your
left shoulder. You keep doing this until the minute is up.
Step 2 : Stand about a third of your
height from a wall and then support yourself with both hands. Your head
should be parallel to your arms. From this position, push yourself away
from the wall.
Step 3 : Get on all fours in front of a chair, then place your feet on it. Now go back with your upper body until you form an acute angle. From this position, push yourself upside down from the floor. If you want to make the exercise even more difficult, you can support your feet on a wall. The further up you go, the more the shoulder muscles are used.
belly
Sit-ups : Lie on your back on the
floor, bend your legs, and bring your torso towards your knees without moving
your feet off the floor. You should cross your arms in front of your
chest. By stretching your arms forward, you will make the exercise easier.
Jackknife : Lie with your back on the
floor, then bring your upper body and legs towards the center at the same time. Both
legs and arms should be straight so that you can touch the tips of your toes.
Crunch with clapping : Lie on your back
on the floor and stretch your arms out to your sides. Now lead them down
explosively while bending your legs at the same time. Clap your hands
together below the buttocks and return to the starting position.
Forearm Rest : Finish each
workout with a forearm rest that you hold for as long as you can.
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