Exercises to let off steam

Up and down kick for the leg muscles

Lucy Lässig is just starting:

I stand stably in an upright position, my feet parallel, my knees slightly bent. I keep my hands on face height. Now I forcefully and quickly pull my right knee up and put the foot immediately back to the starting position. When pulling up, I breathe powerfully through the mouth. Then I do the movement with the left knee. I do that 25 times per page.

Conny Coach is already pretty fit:

As an advanced I stand stable and upright and stretch my arms upwards. Now, like Lucy, I quickly pull my right knee up while forcing both elbows down powerfully. Then I immediately go back to the starting position and change the leg. I do that 25 times per page.

That's how it works: The exercise activates the leg muscles, improves stability.

Knew how: I stay stable on the foothold and upright in the upper body.

Sidekick - for arms and torso

Lucy Lässig is just starting:

I stand on both legs, knees slightly bent. I hold my arms bent, clenched hands at head height. I tense the trunk muscles and make a quick flapping motion to the right with the right arm at shoulder height. I turn my head and take a deep breath. Immediately, I bend my elbow again and change sides. I do that 25 times per page.

Conny Coach is already pretty fit:

As an advanced I perform the flapping motion like Conny, but also make a lateral lunge to the right. The toe points towards the hand, the knee is above the foot. Page change. I do that 25 times per page.

That's how it works: Strengthens the arms, also the core muscles are trained.

Knew how: The trunk remains upright, the shoulders are outside and below. The blow comes only from the forearm.

Front kick - for legs and balance

Lucy Lässig is just starting:

I stand upright and stable, my feet parallel, my hands in front of my face. Now I tighten my right thigh as perpendicular as possible to the upper body and kick powerfully with my lower leg and foot forward. Then I place the foot again parallel next to the left. With the kick I exhale powerfully. Then I change the page. I do that 25 times per page.

Conny Coach is already pretty fit:

As an advanced I make the movement like Lucy, but put my right foot after the kick forward in the step position and put a punch with right after. Then I go back to the starting position. Page change. I do that 25 times per page.

That's how it works: Promotes stability and leg strength and trains the balance.

Knew how: When kicking, the weight remains on the foothold. The upper body is stable during the exercise.

Backkick - for the back of the body

Lucy Lässig is just starting:

I stand stably on both legs, feet open hip-wide. The upper body is upright, the arms are bent, the hands in front of the face. Now I tighten the abdominal muscles, lift the chest and move both elbows explosively backwards, then back to the starting position. At the same time I breathe deeply through the slightly open mouth. I do that 25 times.

Conny Coach is already pretty fit:

As an advanced I make the arm movement like Lucy, but in addition to a quick lunge back, the weight remains on the front leg. Then I come back to the starting position. Page change. I do that 25 times per page.

That's how it works: Strengthens the entire body back, from the shoulders to the buttocks.

Knew how: The shoulders are outside and below. The rib cage remains erect during the movement.

Double Side Kick - for torso and shoulder girdle

Lucy Lässig is just starting:

I stand stably on both legs, knees slightly bent. I hold my arms at an angle, my hands are at head height. Now I open my arms diagonally in a flash. The palms are pointing outwards. I turn my head towards the upper arm. Then I come back to the middle. Then I change the pages. I do that 25 times per page.

Conny Coach is already pretty fit:

As an advanced I make the same arm movement as Lucy, but in addition I make a lunge to the left. Then I change the page. I do that 25 times per page.

That's how it works: Strengthens torso and shoulder girdle and stretches the rib cage.

Knew how: Keep the trunk and shoulder girdle stable during the exercise.

Effective methods to blow off steam | Rebecca Nguyen | TEDxColumbus (April 2024).