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In advance in the video: These errors should avoid running beginners
Increase your fitness and pimp your run with the certain extra: simply combine strength and endurance training and get the best training effect out!
Running shoes on and off! But at the next round through the forest you not only do something for your perseverance, but you also make sure that you have tight arms and onereceives.
Jogging is great endurance training, but the arms and stomach are a little neglected. However, it is not a problem, these games with a few targeted onesto train. All you need is a bank, tree stump or a wall as well as a piece of lawn.
You can either make the following exercises in between or at the end of your running route. Four what you feel better.
Read too:
A little tip:If you run along a 'trim-dich' path, you can do a lot more exercises!
Controwing these strength exercises!
Strong arms: dips
Dips are a great exercise for the back of the upper arms. The hated wink arms that wacking with every movement no longer have a chance.
This is how it works:
Find a park bench or wall, but it shouldn't be too low. Sit on it. Now comprise the lower edge of the seat with your hands and take your feet a few steps. The butt should be shortly before the bank. Now tighten the belly and bend your arms - the butt is slightly lowered. The legs remain stretched as possible. Make small up and down movements.
3 x 12 repetitions
Fitness classic: Push-ups
To train the biceps, you can stay on the bank a little longer.
This is how it works:
Comes in front of the bank. Support yourself on your hands and place the tips of the foot on the bank's edge. The arms are open a little more than shoulder width, the body forms a straight line. Make sure you tighten your stomach so that the butt does not slip up or down. Now bend your arms deep and make a push -up.
3 x 5-10 repetitions
Variant for beginners:You can also make the push-ups the other way round. This means that you support your hands on the bench and your feet are on the floor with a little distance from the bank.
Variant for advanced:Alternately raise one leg at the push -up.
Enge Push-ups
In addition to the wide push-ups, the tightness are a great exercise for the upper arms.
This is how it works:
Come on the floor, it is best to take a not too stony surface, otherwise it hurts. Based on your hands closely on the body, you should be under your shoulders. Come up on the tips of the toe, tighten the stomach and make small push-ups.
3 x 10 repetitions
Will you already get hot while reading?
Squats for the Knackpo
When jogging, the butt is a bit trained. If you want a really crisp butt, you should also do a few targeted exercises such as squats.
Also read:Full -body training Planks: Small Exercise, Big Effect!
This is how it works:
Stand upright with a little more than hip width opened legs. The belly is tightly tense. Stretch your arms straight forward. Then bend the knees deep, push the bottom back. Makes 20 small squats at the bottom.
3 x 20 repetitions
Strengthen your middle with crunches
If you pass a meadow, you should put a short stop for crunches. After all, you also want a flat stomach.
Read too:
This is how it works:
Lay on your back, the feet are set up. Take your fingertips on the back of the head, tighten your stomach tightly and slowly comes up. Tops three more times at the highest point.
3 x 20 repetitions
Variant for the weird abdominal muscles:
Comes into the starting position, but alternately pushes the left and the right knee towards the upper body. At the same time always pushes the opposite elbow to the knee. That means left elbows to the right knee and vice versa.
3 x 15 repetitions per side
Exercises in jogging: STITSTUTZ
If you are already doing floor exercises anyway, you should do this power exercise for the upper body muscles:!
This is how it works:
Lay on the left side. Tenses the stomach tightly and then comes up into the side support, which means that you raise your body, so that the weight rests on the foot edges and the left arm. Make sure that the hand is under the shoulder. Moves the pool up and down 10 times in small movements.
3 x 10 repetitions per side
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The best motivational sayings for sport
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If you want to give up, remember why you started.
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Your body can do anything. It is your spirit that you have to convince!
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Train because you love your body and not because you hate it.
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If you don't feel like starting again and again - then never give up!
Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which training form suits you best. Don't let others put you under pressure. Basically, however, the following applies: a active lifestyle with a balanced diet and a lot of movement is still the best way to stay fit permanently and to achieve or maintain a healthy weight. If it is difficult for you to achieve your ideal weight or if you suffer from health consequences of your overweight or below, please let yourself be supported by your doctor or nutritionist.
