Brasil workout: Shake up!
It's fun and very fast - because the Brasil-Workout relies on the clever interaction of stabilization, movement and rhythm. Just five minutes of training a day bring a lot here: The strength exercises are simply held in a certain position and intensified by targeted mini-movements with weights. At this moment, the deep muscles come into play, we straighten ourselves up and take attitude - the figure becomes more defined and visibly firmer.
Ideal for training are the Dumbbells, called "Brasils" *, filled with a lead-sand mixture and additionally give a strengthening impulse during the shaking motion. The exercises are also very effective without weights or with small dumbbells (max 1 kg).
The Brasil-Workout was developed by gymnastics trainer Gabi Fastner. Information and course offers at www.gabi-fastner.de.
This is how you train properly
For the workout you need a soft pad and small dumbbells. Two movements alternate with each exercise: First, the leveling, in which the dumbbells are slowly and controlled back and forth - that exercises the surface muscles. And secondly so-called "mini moves", where the dumbbells are moved minimally and quickly. This trains the deep holding muscles. Take advantage of the Brasil dumbbells *, the movement radius is optimal when the granules in the dumbbells is shaken from front to back. The body remains stable during the exercises, pulling shoulder blades to the back and navel inward. Fix the wrists so that the movements come out of the shoulder.
The sequence: Optimally, you train five times a week for five exercises. Each practice sequence starts with 20 seconds, followed by 10 seconds of mini-moves, 20 seconds of deceleration, and 10 seconds of mini-moves again. Do not forget to change sides!
* Dumbbell set "Brasils", about 19 Euro, in many sports shops, more information: www.togu.de
1. Flamingo
How it works: Stabilizes the spine and pelvis, trains the balance, forms the buttocks, thighs, arms, shoulders and core muscles.
That's how it's done: Slightly bend the leg, raise the other leg forwards at a 90-degree angle, and raise the thigh as far as possible horizontally (A).
When leveling Stretch the swinging leg backwards and touch the ground (B), then tighten again. The arms swing against the same up and back again.
In the mini-moves stretch both arms horizontally forward, palms facing each other (C). The Brasils are now being led up and down in small, fast shaking movements.
2nd aviator
How it works: Stabilizes the spine and pelvis, trains the balance, tightens the buttocks, thighs, arms, shoulders and torso.
That's how it's done: Stand on one leg, the other stretch out to the back. Torso of the upper body, head in extension of the spine, leg slightly bent. Upper body and lifted leg are in line. Extend arms sideways (A).
When leveling pull the lifted leg forwards with your knee, at the same time bring your arms to your knee (B). Stretch the leg back and raise your arms to the side.
In the mini-moves stretch your arms to the side, palms down (C). Both arms move back and forth in tiny, rapid movements simultaneously.
3. Po shaper
How it works: Exercises butt, thighs, arms, abdomen and back.
That's how it's done: Kneeling in the quadruped stand, fingertips forward. The elbows are slightly bent, the knees hip-open, the spine is straight, the eyes remain on the ground. Raise one leg parallel to the floor and pull the opposite arm to the side (A).
When leveling alternately combine arm and leg (B) and move away again.
In the mini-moves move the arm out to the side in small, fast movements back and forth (C).
4th bridge
How it works: Exercises buttocks, thighs, back, arms, chest, shoulder and abdomen.
That's how it's done: Lie supine hip-width, heels under knees. Push the pelvis up until the thigh and upper body form a line. The weight is between the shoulder blades, the chin pulls to the breastbone (A).
When leveling slowly raise and lower the pelvis. Do not drop. Put your arms behind your head and next to your body (B).
In the mini-moves the buttocks remain in the air. Both arms perpendicular, palms facing each other, small shaking movements back and forth (C).
5. Lateral position
How it works: Exercises balance, abdominal muscles, back and arms.
That's how it's done: Lay on the side, lower arm over the head stretch, buttocks. Lift your legs and bring your upper arm to your thigh (A).
When leveling alternately lower and raise legs, while lowering the arm goes over the head (B).
In the mini-moves Stretch the arm vertically, lift your legs. Move the arm with small shaking movements towards the waist (C).
6. Rowing
How it works: Exercises abdomen, arms and back.
That's how it's done: Sit upright on the floor, bend your legs, put your feet hip-width. The lumbar spine remains straight, arms extended forward (A).
When leveling lean your upper body back a bit (not a hollow cross!) and bring both arms to the side (B), then return to the starting position and bring your arms forward.
In the mini-moves lean backwards, arms outstretched, palms facing forward. Now, with both arms, make small shaking movements up and down (C).
7. boat
How it works: Exercises belly and arms.
That's how it's done: Lie on your back, raise your thigh and lower leg with your knees closed at a 90-degree angle. Lift head, chest and arms off the ground, chin to sternum, stomach taut (A).
When leveling bend your arms in the direction of your ears (B) and lead back.
In the mini-moves The palms show each other, the outstretched arms move up and down simultaneously in small shaking movements (C).
8. Beetle
How it works: Exercises abdomen, back and arms.
That's how it's done: Lay on your back, raise thigh and lower leg at a right angle. The back remains on the ground, the navel pulls inwards. Stretch one leg and lift it slightly off the ground, put on the other leg (A).
When leveling Stretch the legs alternately and tighten again (B). The arms move in opposite directions back and forth to behind the head.
In the mini-moves Raise stretched arms next to the body, turn palms together, then shake them up and down in opposite directions (C).
9. swimming
How it works: Exercises back, arms and stomach.
That's how it's done: Lie on your stomach, stretch out your arms in front of your head. Stretch the body, tighten the buttocks, head and neck remain in extension of the spine, the view goes to the ground.
When leveling lift right leg and left arm off the floor (A) and lower again, then raise and lower left leg and right arm (B).
In the mini-moves your legs stay on the ground. Turn palms towards each other and make small shaking movements with your arms (C). If that's too heavy, bend your arms at right angles.
Here are the exercises as pdf free to download
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