Sport in corona lockdown?
Difficult.
So that you get through the winter fit and healthy, the Münchner Merkur Würmtal has created a colorful program with a fitness expert.
Würmtal - The amateur and hobby sport has almost completely come to a standstill in the partial lockdown.
Sports facilities are closed, fitness studios are closed, clubs are not allowed to offer any units.
In the Würmtal, only second division volleyball players from TV Planegg-Krailling and Bundesliga ice hockey players from ESC Planegg are allowed to practice and play.
Merkur series for the home: How to keep fit and healthy in lockdown
In order for you, dear readers, to get through the “lockdown light” with healthy exercise, the local newspaper has launched a new series: “How to stay fit and healthy in lockdown”.
For this, the Münchner Merkur Würmtal has the support of Dr.
Tobias Marzin, who works as a fitness expert for both the Planegger volleyball women and their cooperation club SV Esting.
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Dr.
Tobias Marzin is a fitness expert with the volleyball ladies of the TV Planegg-Krailling in the 2nd Bundesliga South.
© Private
Colorful training program for all Würmtaler: 16 exercises to do at home
The sports scientist has put together a colorful training program with 16 different exercises that will appear again and again in the coming weeks in the local sport of the local newspaper and here on the Internet.
Dr.
Marzin deliberately refrained from classic versions of fitness exercises such as push-ups or squats and made sure that the exercises can be carried out in the living room at home with everyday objects.
In the photos you can see Tanja Redecker, middle blocker at TV Planegg-Krailling, who does the exercises under the guidance of the fitness expert.
On the day of publication, the exercises are also uploaded as short video clips to the Facebook page of the Münchner Merkur Würmtal.
Latest exercise from November 25th: "Mountaineer"
We start the series with the mobile stabilization exercise "Bergsteiger".
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The first exercise "Mountaineer", demonstrated by Tanja Redecker, in the normal execution.
© Michael Grözinger
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More demanding variation of the "mountain climber" exercise with the knee drawn diagonally.
© Michael Grözinger
Brief description
: Get into the push-up position.
Alternately pull your knees in a straight line towards your upper body.
Variation
: For an easier variant of the exercise, do not support yourself in a push-up on the floor, but stand diagonally against a wall.
For a more demanding variant, bring your knees diagonally towards your upper body (see pictures above).
Things to note
: Keep your torso straight and arms straight.
The bent leg does not touch the floor.
Aim of the exercise
: stabilization in the trunk.
Repetitions
: Pull each leg five to ten times per round for a total of two to four rounds.
Level
: Expert Dr.
Marzin classifies the exercise in the medium to difficult range.
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