You’ve had enough from the constant Jogging and Cycling during the Corona output restriction? FIT FOR FUN editor, Tina has the appropriate Outdoor-whole body Workout for you to bring a change in your training plan.
All you need is six minutes of time, a staircase with at best 20 steps (with little pedestrian traffic, if you out there are doing), and a Timer.
The powerful Workout is suitable for sports newbies who want to start with the Bodyweight Training. You’ll quickly notice that your muscles will be confronted with new Stimuli and gradually build up.
You put the Motivation? Then go…
In just six minutes the body workout
The sports shoes are laced, and the staircase is found, then the effective Full-Body Workout with nothing in the way.
Before it can, however, begin, you should familiarize yourself with the steps to the distances of the levels to better assess and to minimize the risk of injury.
The entire Workout consists of six Exercises that train all muscle parts of your body. As a beginner you can do in order to be an excellent basis for entry into the strength training that you the next day feel can – keyword: muscle soreness!
how to: Perform each Exercise for 40 seconds and do between all of the versions, 20 seconds of rest. You should fall these intervals are too easy or hard, you can adjust the pause times individually.
1. Failure steps
is required If the thigh or Butt with lunges the entire leg muscles. Position yourself in front of the stairs and take a step to a higher level. In order to achieve the correct span, should the lower leg of the front leg is approximately vertical to the level.
Now the hard part: Bend your front leg so that the knee of the rear leg glides to the bottom. As soon as your knee is just above the level, a you lead the upward movement.
With the upward movement of the rear leg takes the next higher level, and you will perform a lunge with the other leg. So the legs alternate with the ascent. At the top, you have arrived run dynamically to the bottom and have to start again.
2. Stairs
For the second Exercise you turn sideways to the stairs. Now there are two variants, which vary in their degree of difficulty.
You don’t have levels so much balance on the stairs? Then you should start with the first foot step up and to let the other foot follow, before the climb continues.
Who can it would like to try a little harder and the levels feel to the feet cross over each other, so that each foot occupies only one level.
Should be both side variants too hard for the beginning, it is sufficient to have to sit next to the stairs and forward going up – so more balance is given to the levels.
3. Stairs-support
Since your legs are burning already tidy, you have to now also something for the torso to do. A take on the lowest step of a staircase, a deck-supporting Position.
Now you have a Hand and a foot on the next higher level. As soon as you could you support the stable, follow the other Hand and the feet on the stage. Make sure that you build in your entire body tension. This hook provides the abdominal muscles be aware of.
anyone Who wants it can also be something more difficult, try the hands and feet, each a whole step apart. Both Hand and leg pairs on any of the levels, but take in a row the next level.
4. Triceps-Dips
For the fourth Exercise you get on a stage and move your hands up to the edge. The legs do you stick straight to the front.
Now you push on you from the stage, so that your Po is located on the lower level. Bend your arms, so you put some weight on your triceps. Put the buttocks to the extent that it is possible for you. It should not touch the bottom level, however, so that the muscle loses tension.
For a slightly lighter option, you can tighten the legs, and thus the load on the upper arms reduce.
5. Mountain climbers
if you don’t want a toned belly? – the fifth Exercise is particularly effective in terms of abdominal training. For the mountain climber, you support your weight with your arms on an elevated stage, and put the legs to the back.
Now you put on each leg and move it in the direction of the chin. Make sure you Bang the knee against a step.
The lighter variant, is that you stand in the Quadruped up the stairs climbing. Both Exercises can also be used to optimally combine and take turns to perform.
6. Wade Heber
the final sprint is announced – for the sixth Exercise, you stand with your toes on the edge of a step and letting off the hook. Below, you you press arrived, from your calf muscles up.
in This case, you should take advantage of your entire range of motion full. Since you have to keep in the entire body, the balance, during this Exercise, other muscles, such as the abdomen is required.
Michelle Steinmetz
*The contribution of “strength training in 6 minutes: The ultimate stair Workout for the whole body” is published by FitForFun. Contact with the executives here.
FitForFun
