Tips for your workout
Safety & Implementation Instructions
- Perform each exercise safely and precisely.
- There should be no objects at the training location that could cause injury.
- The range of motion should only be as large as necessary to avoid pain or pressure.
- Only extend your joints to their maximum if specifically instructed to do so in the exercise.
- Do not perform a Valsalva maneuver or hold your breath during the exercises.
- During stretching exercises, a gentle stretch sensation should be perceived. Stretching should not be painful.
- The range of motion can be slowly increased over the course of the exercises and by paying attention to the perceived stretch sensation.
- The indicated stretching time is only a guideline. Try to feel into the muscle when a relaxation under stretch is felt. This is the signal you should follow to end the stretch.
Heating Instructions
Before you start your workout, your muscles, tendons, ligaments, and cardiovascular system need to be warmed up. This will
- stimulate the cardiovascular system,
- increase tissue blood flow,
- prepare all involved structures for the subsequent stresses. This is a serious tip and not just a disclaimer because it has to be included. A targeted warm-up is really important for safe and successful training.
Notes on strengthening
Strength training is not about always putting maximum strain on your muscles. Even though muscular exhaustion is essential for muscle growth, the art lies in not overstraining your body. So, listen to your body during each exercise. If you feel unsure, can no longer perform exercises according to the descriptions, or experience pain/discomfort, stop the exercise and rest.
Stretching Instructions
Stretching is recommended after strength training. Targeted stretching prevents muscular shortening caused by strength training, maintains and improves the mobility of the trained structures, and facilitates the removal of waste products from the muscles. Here, too, if you feel unsure or experience pain, stop the exercise and recover.
Heating
Perform each exercise for 30 seconds and repeat for about 3-4 rounds. For unilateral exercises, take 30 seconds for each side. This also applies to exercises performed forwards and backwards.
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Exercise Notes
Exercise 1 - Shoulder circles: To intensify, perform the exercise with a larger range of motion.
Exercise 2 - Hip circles: To intensify, perform the exercise with a larger range of motion.
For Marching: To intensify, perform the exercise faster.
Exercise 1 - Shoulder Circles Forward & Backward
Exercise 2 - Hip circles forwards & backwards
Exercise 3 - Marching
Strength & Mobilization
Strengthening Exercises
Perform each strengthening exercise for 12 to 15 repetitions and repeat for about 3-4 sets. For unilateral exercises, you should aim for 12 to 15 repetitions per side. If you can perform significantly more repetitions even after the last set, you should perform the more intensive exercise variation (see below).
Mobilization Exercises
Perform each mobilization exercise for 15 to 20 repetitions and repeat for about 3-4 sets. For unilateral exercises, you should aim for 12 to 15 repetitions per side. The more intensive variation (see below) can increase the training stimulus.
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Exercise Notes
Exercise 1 - Arm raises: First, perform the exercise for the full 12-15 repetitions with one arm and only then switch sides. To intensify, hold a weight (such as a bottle of water) in the hand of the raised arm.
Exercise 2 - Thoracic rotation: To intensify, hold each of the two end positions for about 3 seconds.
Exercise 3 - Torso rotation: To intensify, hold each of the two end positions for about 3 seconds.
Exercise 4 - Pelvic raises: Start the exercise with both legs and then perform it with one leg. If the exercise with both legs does not provide enough training stimulus, start directly with one leg. Perform the same number of repetitions for both sides.
Exercise 1 - Arm raises (Strengthening)
Exercise 2 - Thoracic Rotation (Mobilization)
Exercise 3 - Torso Rotation (Mobilization)
Exercise 4 - Pelvic Lifts (Strengthening)
Cool-down & Stretching
The cool-down helps to slowly regulate the cardiovascular system and gently end a workout. The cool-down also improves body awareness. Perform each exercise for about 30 seconds and repeat for 2-3 rounds. Perform unilateral exercises consecutively with both sides of the body.
For stretching exercises, maintain the stretch stimulus for about 30-40 seconds. This time serves as a general guideline. Always try to feel more deeply into the muscle when it relaxes under tension. If such a relaxation occurs under tension, the stretch is sufficient and you can exit the stretching position.