This is how you run the Air Squat:
The starting position is an upright position with your eyes facing forward. Your legs should be slightly flexed and your feet should be about the width of your hips apart. Make sure your back is as straight/straight as possible. Your arms are stretched out and hang down next to your upper body.
Now go down as far as possible until your thighs are almost parallel to the floor. Your bottom will be stretched out to the rear, while your upper body will tilt slightly forward. Your body weight should be on your heels. Lift your arms forward so that they are between your head and chest height.
Return to starting position.
During the exercise, always make sure that your body weight is on your heels all the time and that your knees are parallel to your feet and do not point inwards.
The Jump Squat is a knee bend in combination with a jump. It is one of the most effective classic strength exercises ever and strains your buttocks and leg muscles.
This is how you execute the jump squat:
You stand hip-width apart with your legs and your feet are slightly inclined outwards.
Bend your knees as if you were sitting on a chair. The thighs are parallel to the floor or lower if your knees allow. Your centre of gravity is on your heels. Your bottom should be below the knee joints and your upper body is always upright. Your gaze is always forward.
Afterwards you make a powerful jump from this position into the air and land back in your starting position.
With the Jump Squat it is important that you never push your knees in front of your toes, as otherwise the knees will be too extremely strained and this will not be healthy for your knees in the long run. Your back should always be straight, avoid a hollow back position. If you tense your stomach, then the correct execution of this exercise will be much easier for you.
The push-up is already an old hat but still a very efficient whole body exercise that should not be underestimated. In this exercise, the chest, arms, shoulders, stomach, back and legs are all stressed at the same time. The push-up stabilizes your whole body.
This is how you do the push-up:
Take the basic position by placing your hands on the ground shoulder-wide and pressing your toes firmly against the ground. The shoulders should be above the hands with the arms outstretched. Keep a constant eye on your body tension and a straight back.
Now bend your elbows and lower your body. The body remains under tension. Your entire body must form a straight line. Your elbows are close to your body and your shoulder blades are contracted.
Push your arms up again to return to the home position. When the arms are almost straight you have a push up.
The be-all and end-all of push-up is that your body is really on tension all the time and it forms a straight line.
The bottom should not be pushed up and the movement must be done powerfully.
If you find the beginning too difficult, try the modified push-up variation. With this alternative the legs are not stretched out.
Here the basic position is simply changed by using your knees and not your toes as a strength support.
The sit-up is an exercise in which the entire abdominal musculature is stressed.
It is the so-called classic among the abdominal muscle exercises and can be performed in various modified variations.
Many people use the term crunch as a synonym for sit-up, but a crunch is more difficult than a sit-up.
As a rule, crunches are recommended as an alternative for professionals, as the execution is more stressful for the back and much more strenuous.
It is best to use a mat or a towel for this exercise.
Lie with your back on the floor and bend your legs slightly. The legs should be about hip-width apart.
During this exercise, tighten your entire abdomen.
Place your hands on the back of your head and make sure that your elbows are horizontal and point away from your ears.
Come up with your upper body, moving your chest towards your knees and then pushing your stomach towards your thighs until your upper body is almost perpendicular to the floor. Breathe out.
Then lower your upper body slowly and with a slight curve. Breathe in while doing so. Never place your upper body completely on the floor during the repetitions.
The exercise should be performed slowly and gently and the abdomen should be under constant tension. Don’t get any momentum when your upper body comes up, the strength should come from the belly.
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