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In advance in the video: Finally get fit thanks to the 3-2-8 method
Everyone is doing burpies, squats and planks. There are exercises that are at least as effective. 5 of them come here!
Nothing againstAnd Co., these are no question of great fitness exercises.But:There are so many other great exercises that are very effective but are rarely done. For everyone who wants to bring a little variety to their workout, five underestimated exercises come here. You should definitely do it again!
#1 jumping rope
Did you last a jump rope in your hands as a child? Then you should definitely get one. Jumping rope is quite exhausting and a brilliant cardio training. You burn some calories and have a lot of fun.
Get a minute with the rope before the workout or jump a little longer to really boost fat burning.
#2 pushups
Pushups are pretty old school, but also quite awesome if you want to train really many muscles with an exercise. In addition to your arms, you do something for your belly, back and shoulders.
This is how it works:
Comes into the push -up position. Based on this on your hands and tips of your toe. Make sure that the legs are stretched and your hands are under your shoulders. The body should form a line, the butt should not slide up or down. Put the stomach tightly and then bend the arms and upper body deep.
3 x 10 repetitions
Tipp:Beginners can make pushups on the wall or on a chair edge. The higher you stand, the easier it will be.
#3 Superman lying down
The Superman is a great exercise for the back and belly. The butt is also a bit trained.
This is how it works:
Lay on your stomach. Extends your arms forward, the legs are open about hip width. Now tighten the stomach and butt firmly and then raise both the arms and the legs for a few centimeters. Pull together your shoulder blades by bending your arms and pulling the upper arm towards the shoulders.
3 x 10 repetitions
Tipp:Beginners simply hold the Superman with stretched arms for a few seconds.
#4 beetles
Steel -hard abdominal muscles: we are coming! The beetle is a great exercise for the straights, but also the sloping abdominal muscles. Thanks to David vomKrafthausIn Cologne who taught us the exercise a few years ago!
This is how it works:
Lay on your back, raise your legs stretched up, the footpaths point to the ceiling. Tense the stomach tightly and then alternately pushes the right arm to the left foot and the left arm to the right foot.
The other leg is stretched towards the floor. Make sure that the lower back stays on the floor.
3 x 10 repetitions per side
Also exciting:
# 5 Stamwage
Holding exercises are often underestimated, they are very effective and great training for the deep core muscles. With the stand scale you train legs, buttocks, but also shoulders and belly.
This is how it works:
Set upright and tighten your stomach tightly. If the weight shifts on the right leg, leans a little and then lifts the left leg stretched up. At the same time bends the upper body forward with stretched arms. Ideally, leg, upper body and arms should form a line.
Fix a point in front of you on the floor so that the balance can keep the balance better. Make sure that the foot is dressed and the leg and pomuscules are tense. The tip of the foot should point to the floor.
Hold 3 x 5 seconds per leg
With a wide selection of training plans ranging from yoga to strength training to cardio, Gymondo offers the right workout for every taste and fitness level. Here you canGymondo *Try it out and get started right away.
Note at the end: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.
