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Exercise on the wall or on the stairs

2020-04-07T14:12:36.148Z


Sebastian Fischer, player trainer of TSV Schliersee, simply continues the high intensity interval training from the preparation during the game-free time at home.


Sebastian Fischer, player trainer of TSV Schliersee, simply continues the high intensity interval training from the preparation during the game-free time at home.

County - The sports fields in the county are closed due to the corona pandemic. And of course, for some colleagues from the amateur football leagues, the cancellation of the training sessions comes in handy. But nobody in the district should be really training-free, it is not just about keeping fit for the coming season or at best even resuming the current season. Physical fitness also strengthens the immune system and can even contribute to your own health and at the same time to a slower spread of the virus.

Sebastian Fischer is a player coach at TSV Schliersee and sets a good example. The 32-year-old specifies the tasks for his team and gives tips for balanced strength training for the legs. “We are currently not doing anything as a team, of course,” explains the coach. "Over the past few weeks we have been doing various strength exercises in winter preparation that everyone can do at home." The kickers at TSV Schliersee mainly completed a so-called HIIT. The abbreviation stands for "High Intensity Interval Training" and is a high-intensity workout that is also recommended by sports scientists. In the following he describes three possible exercises:

Jumping squats

Starting position: squat position, put your arms on your hips and stretch your back. Execution: Jump up from the crouch position and stretch the body completely. The arms are an extension of the body. Crouch directly when landing. Repetitions: Three sets of ten repetitions.

Squat on the wall

Starting position: Lean against a wall with your back and slide so deep that your thighs and thighs form a right angle. Execution: Hold this position for at least 30 seconds. Repetitions: Five sets of at least 30 seconds each.

Stair run

Starting position: Below a staircase with about ten to 15 steps. Execution: Run up the stairs as quickly as possible from your arms. Arrived at the top make five jumping jacks. Slowly go down the stairs. Repetitions: Three sets of five repetitions each.

Source: merkur

All sports articles on 2020-04-07

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