Indholdsfortegnelse for Stronger and Firmer Body i Your Guide to Success

80% of people in the UK have had a headache in the past year, and some suffer almost daily. Common causes are over- or under-trained muscles, poor posture and stress. You can improve all of these. HipsNeckKneesHeadUpper backShouldersLower backAnkles The best exercise: Cranial mobilisation You know that the skull surrounds and protects the brain. But did you know that the bones in the top and back of the skull require movement to be able to yield sufficiently when the pressure in the brain changes? In this exercise, you actively work to move the cranial plates to reduce tension that can potentially lead to headaches. At the same time, the membranes around the brain are set in motion, which automatically relieves pain. HOW TO DO IT 1. Lightly massage your temples…

WHAT ON EARTH IS THAT?! Learn some common terms REPS Abbreviation for repetitions. Indicates how many times you perform an exercise. GUNS Slang for biceps, the muscle at the front of the upper arm. If someone says, “Check out my guns,” it’s pretty much the same as saying: “Look how strong I am.” SPLIT Split training means that a fitness programme is divided up so that you train different parts of the body on different days. 1RM Abbreviation of one repetition maximum, this is the weight you can lift exactly once in a particular exercise. Often used to calculate how much weight to use in a training programme. ABS Abbreviation of rectus abdominis, the name of the abdominal muscles. LES MILLS Group training concept from New Zealand that’s used in…

WARM UP FOR 5 MIN Do high knee lifts. Swing your arms back and forth. Do jumping jacks routine. Extend your arms fully and give yourself a bear hug. HOW TO TRAIN EXERCISE 1 Work for 30 sec Pause for 20 sec EXERCISE 2 Work for 30 sec to each side Pause for 20 sec EXERCISE 3 Work for 30 sec Pause for 40 sec X 3 Do as many sets as you can for 30 seconds and consider extending if you’re not completely worn out. Complete three times a week. 1. Strengthen arms, shoulders & back Start position A Lie on your back under a sturdy table and grab the top with both hands. Bend your knees and keep your bottom raised. How to do it B Lift yourself…

WARM UP FOR 5 MIN On-the-spot small jumps. Swing your arms back and forth. Do jumping jacks routine. Extend your arms fully and give yourself a bear hug. HOW TO TRAIN EXERCISE 1 Work for 30 sec Pause for 20 sec EXERCISE 2 Work for 30 sec on each leg Pause for 20 sec EXERCISE 3 Work for 30 sec to each side Pause for 20 sec X 3 Do as many sets as you can for 30 seconds and consider extending if you’re not completely worn out. Complete three times a week. 1. Strengthen glutes, thighs & abs Start position A Lie on your back with your feet on a stool or stable chair, so that your knees are at about a 90° angle. Your arms should point straight…

THE BASIC EXERCISE 1) Lie on your back with your legs bent and your feet on the floor. Place your hands behind your ears and breathe in. 2) Tighten your abdominal muscles and spend two seconds rolling up so that your shoulder blades lift off the floor and you almost reach a sitting position. Pause for one second, then take two seconds to lower your back – until your shoulder blades just touch the floor. Ab crunches particularly strengthen muscles in: Abs WHY IT’S SO GOOD Strengthens the abdominal muscles, also known as the six-pack. Stabilises the spine and improves your posture. HOW TO MAKE THE EXERCISE EASIER At the start, you can make it easier by alternating between ab crunches and reverse sit-ups, where you lift your bottom up…

THE BASIC EXERCISE 1) Sit on a stable object with a seat height of around 50 cm and place your hands next to your buttocks. Lift your bottom up and stretch your legs out so only your heels are on the floor. 2) Slowly lower your buttocks towards the ground until your elbows form a 90-degree angle and you feel a stretch in your upper arms. Use your arms to push up again. Tricep dips particularly strengthen muscles in: Upper arms Shoulders WHY IT’S SO GOOD Strengthens all three parts of the triceps muscle. Exercises the stabilising muscles in the shoulder joint to avoid injury. HOW TO MAKE THE EXERCISE EASIER Bend your legs and pull them in towards your body so both feet are firmly planted on the ground.…

THE BASIC EXERCISE 1) Sit with knees bent and hands clasped, and lean back slightly. Lift your feet off the floor, tighten your core and find your balance. 2) Twist your upper body as far to one side as you can, then rotate to the other side. Continue like this at a fast pace. Russian twists particularly strengthen muscles in: Abs WHY IT’S SO GOOD Exercises oblique ab muscles and core. Prevents back pain. Gives you a better posture. HOW TO MAKE THE EXERCISE EASIER Put your feet on the floor if it gets too hard. If you have back problems, you can do the exercise lying on your back with your legs together and out straight, swapping your legs from side to side. HOW TO MAKE THE EXERCISE HARDER…

5% of all injuries treated in UK emergency departments are ankle sprains. However, many people never get the ankle joint properly trained again, which increases the risk of new ailments. You can avoid this. HipsNeckKneesHeadUpper backShouldersLower backAnkles The best exercise: Ankle circles If you twist or sprain your ankle, the joint tries to avoid the positions that led to the injury. This sounds clever, but over time it means the joints become weaker and unstable, which increases the risk of new injuries. This exercise teaches the ankles what movements they have at their disposal – both how to get into different positions and how to get out again. This strengthens the muscles and joints, and makes them more stable. HOW TO DO IT 1. Sit comfortably with your palms planted…

1 YOU DON’T WARM UP Hooray! Your favourite machine is free, so you’re up and running before you’ve even put your shoes on. Your enthusiasm is great, but if you take a little time to warm up your body, you’ll have more energy and minimise the risk of injury. Warming up makes the blood flow faster, while the nerve impulses that send commands to the muscles also become stronger, the muscle tissue becomes softer and the joints more flexible. Spend 5-10 minutes on a rowing machine or elliptical machine, for example, before following this simple warm-up routine. Get your body ready for strength training ● ARM CIRCLES Stand with your feet hip-width apart. Extend your arms out to the sides and draw large circular movements in the air. Keep a…

WARM UP FOR 5 MIN On-the-spot small jumps. Swing your arms back and forth. Do jumping jacks routine. Twist your body right and left alternately. HOW TO TRAIN EXERCISE 1 Work for 1 min EXERCISE 2 Work for 1 min EXERCISE 3 Work for 1 min Pause for 30 sec X 3 Do as many sets as you can for 1 minute and preferably more if you’re not completely worn out. Complete the regimen three times a week. 1. Strengthen arms Start position A Place your hands on the edge of the chair seat, shoulder-width apart, with your fingers pointing forwards, and your heels on the floor. How to do it B Keep your back straight and close to the chair, then bend your arms so that your elbows point backwards,…

THE BASIC EXERCISE 1) Breathe in and tighten your abs. Slowly lower your bottom, as though you’re about to sit on a chair. 2) Quickly stand back up, straighten your legs and tighten your buttocks. If you push off with your heels, you activate your glutes as much as possible. Squats particularly strengthen muscles in: Buttocks Front of thighs Back of thighs WHY IT’S SO GOOD Ultimate exercise for buttocks and thighs. Also strengthens the knees and core. Improves coordination skills. HOW TO MAKE THE EXERCISE EASIER You can make it easier and take the pressure off troublesome knees by not going so far down, so your thighs don’t move all the way to horizontal. However, this means the strength training is not as effective. HOW TO MAKE THE EXERCISE…

THE BASIC EXERCISE 1) Stand with your back straight, feet hip-width apart, and arms hanging loosely at your sides, tighten your abs and buttocks slightly, and look straight ahead. 2) Take a long step forwards with one leg. When your front foot hits the ground, lower your back knee towards the floor so that it is almost touching the ground. Then push forcefully with your front leg and return to the starting position. Lunges particularly strengthen muscles in: Thighs Buttocks WHY IT’S SO GOOD Exercises the muscles in the lower body. Improves balance and hip mobility. Prevents pain in the lower back. HOW TO MAKE THE EXERCISE EASIER Combine lunges with other leg and back exercises, such as squats. You can also switch legs every time you take a step…

THE BASIC EXERCISE 1) Lie on your stomach with nose on the floor and hands under your forehead so your elbows point out to each side. Keep feet on the floor and tighten your abs and buttocks. 2) Slowly lift your upper body off the floor without raising your feet. Hold the position for a moment, then slowly lower your upper body back down to the ground. Back extensions particularly strengthen muscles in: The area around the spinal column WHY IT’S SO GOOD Gives you a better posture. Prevents pain in the lower back. It’s a good starting point for training. HOW TO MAKE THE EXERCISE EASIER Let your arms hang down at your sides or move your palms from your forehead to the top of your chest, just below…

THE BASIC EXERCISE 1) Lie on your side with your feet together and rest on your forearm. Lift your hips off the ground, stretch your body and tighten your core. 2) Stretch your top arm up towards the ceiling and hold the position. Slowly lower towards the ground when you can no longer keep your body straight. Side planks particularly strengthen muscles in: Abs Back Shoulders WHY IT’S SO GOOD Strengthens the core muscles. Improves balance. Gives you a better posture. HOW TO MAKE THE EXERCISE EASIER Do the exercise with your back against a wall if you struggle with balance. If it becomes too difficult to keep all your body weight up, do the exercise with your legs bent and hips on the floor. HOW TO MAKE THE EXERCISE…

Hello, muscles! “I’ve started strength training for the first time. I’ve been going to various group classes at the fitness centre after a long time of getting up the courage, and it gives me an incredible kick to see the muscles in my stomach, arms and legs, which have never seen the light of day before, starting to show.” I use what I have “I make a virtue out of making the most of the face and body I have, and I like to wear stilettos, a fitted dress and lipstick whether it’s Wednesday morning or Saturday night. It’s super-feminine and simply makes me feel like I can do absolutely anything in the world.” "On days when I’ve exercised in the morning, been to work and still have the energy…

20% of people in the UK have had knee pain in the past year. Fortunately, you can achieve a lot with simple home exercises and by taking measures to prevent new injuries and wear and tear. Hips NeckKneesHead Upper back Shoulders Lower back Ankles The best exercise: Knee circles If you have knee issues, it tends to be the same movement that hurts every time – climbing stairs, for example. This is because the brain becomes accustomed to associating a particular movement with knee pain, and over time this leads to a hypersensitivity that makes you subconsciously try to avoid precisely those movements that cause discomfort. You can counteract this with this gentle exercise that doesn’t aggravate the knee. This way, T the brain, and thus the knee, learns that…

Slimmer and stronger – that’s the dream body most women want our personal trainer to help them achieve. One of the first and most important pieces of advice they receive is to put away the bathroom scales. “Too many women are guided by the number on the scale,” says our personal trainer, who has several years of practical experience offering fitness and diet counselling to women. “I always try to change the customer’s focus from weight reduction to fat reduction, because a slimmer body is not necessarily a lighter body.” I always try to change the customer’s focus from weight reduction to fat reduction, because a slimmer body is not necessarily a lighter body. She’s a keen advocate of putting in the effort when it comes to both diet and…

WARM UP FOR 5 MIN On-the-spot small jumps. Do high knee lifts. Swing your arms back and forth. Turn your body from one side to the other. HOW TO TRAIN EXERCISE 1 Work for 30 sec Pause for 20 sec EXERCISE 2 Work for 30 sec Pause for 20 sec EXERCISE 3 Work for 30 sec Pause for 20 sec X 4 Do as many sets as you can for 30 seconds and consider extending if you're not completely worn out. Complete three times a week. 1. Strengthen the whole body Start position Lie on the floor on all fours. How to do it A Lift your knees off the floor, tighten your stomach and keep your back straight. B Start by moving your left arm and right leg forwards…

WARM UP FOR 5 MIN On-the-spot small jumps. Swing your arms back and forth. Do jumping jacks routine. Extend your arms fully and give yourself a bear hug. HOW TO TRAIN EXERCISE 1 Work for 30 sec Pause for 20 sec EXERCISE 2 Work for 30 sec Pause for 20 sec EXERCISE 3 Work for 30 sec Pause for 20 sec X 4 Do as many sets as you can for 30 seconds and consider extending if you’re not completely worn out. Complete three times a week. 1. Strengthen your core muscles, balance and stamina Start position Get into a plank with straight arms and your body in a straight line from your heels to head. How to do it A First extend your left arm and right leg into…

WARM UP FOR 5 MIN On-the-spot small jumps. Swing your arms back and forth. Do jumping jacks routine. Extend your arms fully and give yourself a bear hug. HOW TO TRAIN EXERCISE 1 Work for 30 sec Pause for 20 sec EXERCISE 2 Work for 30 sec Pause for 20 sec EXERCISE 3 Work for 30 sec Pause for 20 sec X 4 Do as many sets as you can for 30 seconds and consider extending if you’re not completely worn out. Complete three times a week. 1. For glutes, hamstrings, lower back & abs Start position A Lie on your back with bent legs and your feet on a large rolled-up hand towel or mat. Bring your feet together and keep your arms at your sides. How to do…

THE BASIC EXERCISE 1) Rest on your toes with your feet hip-width apart. Lean on your forearms so your elbows are directly under your shoulders and your arms point straight ahead. 2) Keep your body in a straight line from heels to bottom. Pull your chin in slightly so that you are looking down at the floor and your neck is a natural extension of your body. Planks particularly strengthen muscles in: Abs Back Hips WHY IT’S SO GOOD Produces a flat stomach and strong core. Supports and stabilises the spine. Improves balance and posture. HOW TO MAKE THE EXERCISE EASIER Move your body slightly so that you tilt a little from side to side or push yourself slightly forwards and backwards – this makes it a bit easier. You…

THE BASIC EXERCISE 1) With your arms straight, place hands and tips of toes on the floor so your body forms a horizontal line from feet to neck. Clench your stomach and buttocks. 2) Bend your elbows so that your upper body slowly approaches the ground, but without going all the way down. Push explosively from the floor to return to your starting position. Press-ups particularly strengthen muscles in: Arms Chest Shoulders WHY IT’S SO GOOD Exercises triceps at back of upper arm. Strengthens the chest muscles and core. Stabilises shoulder joints and upper back. HOW TO MAKE THE EXERCISE EASIER Place your hands on a low bench but still have your feet on the floor. This lightens the load and makes it easier to keep your body straight than…

THE BASIC EXERCISE 1) Get on all fours as if you’re doing a push-up, so only your hands and the tips of your toes are on the floor. Keep your body straight and tighten your stomach and arms. 2) Bring one knee forward towards your chest, while the other leg remains straight. It doesn’t matter where you land, as long as you get as far forward as possible. Switch legs with an explosive jump. Mountain climbers particularly strengthen muscles in: Abs Arms Buttocks Thighs WHY IT’S SO GOOD Strengthens the large muscle groups. Trains both fitness and strength. Improves coordination and balance. HOW TO MAKE THE EXERCISE EASIER Instead of bringing your right and left knees up towards your chest, you can simply be in the starting position with your…