It’s time again. A new year begins and new resolutions are developed. What is going to change this year? What have I always wanted to do, but never pulled it off? At the beginning of the year, the fitness studio is usually full to bursting point, because many people decide to do a lot of sport on a regular basis next year. After a motivated start into the new year, it is often the case that the resolutions are forgotten and one falls back into the old work routine. That’s over now! We have put together some tips for you on how to manage your training program throughout the year. The excuse: “I work too long and don’t have enough time for sports” is no longer there because we have also collected fitness exercises for you at home.
Tips and Tricks – “If it doesn’t challenge you, it doesn’t change you.” (Fred Devito)
Here we have put together 5 tips and tricks for you, which will help you to carry through your resolutions for the new year. Try it, it’s worth it!
#1 Set your Sports Days
The first important rule is that you must have fixed sports days. This definition threatens the excuse “I could go tomorrow.” not so big. Pick your days and block the time period. From then on, there can be no exceptions. It must become your routine.
#2 Set realistic Targets
Once you have made your way to your first sports day, don’t make the big mistake and go to your limits. If you make this mistake, there is a high probability that you will miss your next sport date. You need to create a positive memory of your sports experience. The best way to do that is to start small. Depending on how active you were before, you start with a number of minutes or repetitions that you can easily complete. From appointment to appointment you increase your time and your repetitions and you will notice that you improve and still remain motivated. Set realistic goals and write them down!
#3 Prepare the Day before
Don’t endanger the taking place of your sports day by collecting your things just before you have to go. It’s best to prepare the day before so you don’t forget anything. Pack up all your things and get them ready. Many are much more motivated when they listen to motivating music during sports. If this motivates you, create a playlist with songs that motivate you in time for the sport.
#4 Test what you like
Not everyone likes the same sports. Some like or prefer to concentrate on endurance sports and others on weight training. Some prefer exercises with fitness equipment and weights and the others prefer to work only with their own weight. If you haven’t found the right sport for you yet, it’s worth trying out other sports. But don’t lose sight of your goal. If you enjoy a sport, the motivation is much higher and you will achieve success faster.
#5 Reward you
Don’t get too involved in your sport. Stick to your goals and don’t forget to reward yourself when you have a successful training day behind you. How a reward should look like is up to you.
You just can’t find the time to go to the gym several days a week? No problem. We have different fitness exercises for you, which you can do at home with your own weight.
A squat is a simple knee bend in which the buttocks are lowered to knee level. The legs, bottom and lower back are trained in this training exercise. The buttocks must be lowered to at least knee height. It may also be deeper. Very important: The knees should not protrude beyond the tips of the toes when bending, so that the joints are not put under too much strain. To vary this exercise, weights can be included, or the number of repetitions can be increased.
Everybody knows push-ups. The important thing is that you do it right. The hands must be further supported on the ground as shoulder width at chest level. Then the legs are stretched out and the feet are placed on toe tips. A certain body tension should be maintained so that the legs, upper body and head can form as straight a line as possible. The arms are bent and stretched again. It should be tried to go as far down as possible. In order to achieve an optimal training result, it makes sense to perform push-ups not on the flat palms of the hands, but on fists. In order to keep up your training as much as possible, it makes sense to use a breathing technique: When bending your arms you should inhale and when stretching you should exhale.
A Burpee is a very effective self-weight exercise. The burpee consists of a squat, a push-up and a stretch jump. The legs are set up hip-width and the arms are stretched straight upwards. The squat then follows and the hands are then placed on the floor. From this position, the push-up is jumped into and executed once. Then jump back into the squat position and jump from this position with outstretched arms into the upright position. Depending on your training level you can increase the number of burpees. The advantage at the Burpee? No specific muscle groups are trained, but the whole body is trained.
#4 Superman /Woman
The Superman / woman is a good fitness exercise for the lower back and the gluteal muscle. Lie down on the floor and stretch your arms and legs straight out from you. Raise your legs and arms at the same time. Try to keep this posture as long as possible and repeat it several times.
Sit-ups train the upper abdominal muscles. The starting position for sit-ups is the supine position. The legs are bent and held in the air. Also the arms and hands are held beside the body in the air. The upper abdominal muscles ensure that the upper body is slowly rolled up and then rolled out again. The best breathing technique for this exercise is to exhale as you roll in and inhale as you roll out.
The Plank is a good exercise to strengthen both the abdominal and back muscles. This exercise starts by standing on your hands and feet. Then you lean on your elbows instead of your hands. The legs are spread hip-width apart. You can get even more stability by holding your hands together to form a fist. Your whole body must form a straight line. Hold this position and repeat it a few times.
#7 Failure Step
During a lunge step, the legs are spread hip-width apart. A large step forward is then taken so that the thigh and lower leg form a right angle together. Attention: The knee should nevertheless not protrude beyond the tip of the foot. The heel of the front foot is then squeezed off and the starting position is returned. In this exercise, muscles are trained in the lower area and the abdominal and back muscles.
Dips train different muscle groups. These muscle groups include the triceps and the large pectoral muscle. In order to do this exercise at home, you need to have a chair ready. Grab the edge of the seat with your hands. The backs of your hands must point forward. Stretch your legs and feet far away from you so that your buttocks are in front of the seat. The feet are placed hip-width apart. Then bend your arms until your buttocks almost touch the ground and your arms form a 90 degree angle. Then you lean back into the starting position. Repeat this process several times.
#9 Side Support
The side support trains the abdominal, back, pelvic and spinal muscles. In order to correctly perform the side support, one must turn on one side, the legs are laid parallel on top of each other and the upper body is supported on one arm. The other arm is just being stretched into the air. The body should form a line and be lifted in the middle. This position should be held for up to half a minute and then the side is changed.
#10 Mountain Climbers
Also the fitness exercise Mountain Climber trains many muscles. These include the abdominal, gluteal, shoulder and leg muscles. The basic posture for this exercise is the push-up position. The body tension should be maintained and the hands should be placed at shoulder level. In this position, the knees are alternately pulled towards the ribcage by jumping.
All right, here we go. There are no more excuses and we can start the new year motivated and with power!