Fit with the wall training
"Sport? I'm just dancing tango," says Marga Nagel. The 60-year-old, who runs a dance studio in Hamburg, is not an isolated case. Many women do not necessarily push for exercise. Jogging and equipment training are too boring for them, yoga exercises and gymnastics programs are too complicated, outdoor activities are too time-consuming. At some point, others no longer feel like doing a sweat in the sport and completely exhaust themselves, says Bernhard Koch, fitness trainer from Cologne.
Nevertheless, everyone wants to stay healthy, fit and flexible. That's why Bernhard Koch has developed a special program especially for ChroniquesDuVasteMonde WOMAN that can do without devices and complicated exercise sequences, can be done anytime, anywhere and is not at all exhausting: the wall workout. You do not need more than 20 to 30 minutes to complete the exercises, depending on speed, pause length, and number of reps. And those who do it twice a week will train the whole body optimally in a gentle way. A wall workout to feel good.
"At home, in the office, on trips - there is always a free wall," says the sports expert. Perfect for exercises that have different effects: Muscles on the legs, arms, shoulders, chest and abdomen are specifically strengthened and the back, shoulders and neck are stretched and mobilized, promoting mobility and relaxing especially the areas that are often heavily burdened. "
All exercises of the wall workout are performed slowly and deliberately while standing, preferably barefoot. It can not get easier. And the program is not exhausting either. "Everyday life is exhausting enough," says Bernhard Koch, "the body can also be trained without much effort, almost incidentally, but with lasting success!"
Wall Training: Vertebra
Stand upright at a foot's length away from the wall and lean back and back of the head. The tips of the toes point forward, the arms hang loosely on the side, the shoulders are lowered, the gaze goes straight ahead. Slowly lower your head and drop your shoulders forward. Gradually lower the upper body consciously, vertebra by vertebra, as far as possible with straight legs. The arms hang loosely in front of the body. The Po keeps the contact to the wall. Stuck briefly at the lowest point, then roll up the upper body swirl after swirl. Breathe calmly. Repeat the exercise as often as you can without effort. Effect: The back becomes more mobile.
Wall Training: Schwewesitz
Again set a distance of half the width of the body in front of the wall. The back is long, the legs are hip-width apart, the arms are bent, the forearms are placed at shoulder height on the wall, the fingertips point to the ceiling. Lift the left leg with the foot firmly bent slightly backwards and keep it clear close to the ground. Now lift the leg slowly and pull it up a bit, then lower it again without releasing it. Important: do not go into the hollow cross. Change sides six to eight times. Four rounds. Variation: Ankle bend and stretch without releasing it. Effect: This exercise promotes body tension and strengthens the leg muscles and buttocks.
Wall Training: top position
Straight with straight back, legs hip-width apart, put in front of the wall. Keep a distance of about half the width of the body. The arms are bent, the flat hands are lying, fingertips pointed towards the ceiling, shoulder height on the wall. Inhale and on tiptoe exhale. The body pulls vertically upwards, do not push the knees forward, the hands do not separate from the wall. Resume at the next inhalation.
Depending on your strength, go to this position six to 16 times and repeat the exercise four times after pauses. If you want to vary, you can do the exercise on one leg, the other foot will be ajar at the bottom of the leg. Important: The pelvis should remain stable. Effect: The calves and the backs of the thighs are strengthened.
Wall Training: slider
With a body width distance in front of the wall, the legs hip-width apart, the tiptoe points to the wall. The hands are at head level with the fingertips towards the ceiling flat against the wall, the upper arms are angled at shoulder height. As you inhale, lower your upper body towards the wall, your back remains long. Push back with the exhale. Repeat eight to twelve times, in total, if possible, four passes. Effect: The arms and chest muscles are trained.
Wall Training: Scissor Arm
Stand upright, distance half a foot from the wall, lean back and back of the head, legs hip width apart.Firmly pull the belly button inwards so that the back gets even more contact with the wall. Stretch left arm at shoulder height forward, right arm pointing perpendicular to the ceiling. The hands are straight outstretched, fingers tightly closed to build tension in the arms. Now alternate the position of both arms in a scissor movement. In doing so, the head, facing forward, keeps in contact with the wall, not pulling up the shoulders. Two passes, each with six repetitions per side. Effect: Muscles in the arms and shoulders are stretched and strengthened by this exercise.
Wall Training: Wall Press
Stand in a lunge in front of the wall, the toes point to the wall, the heels are firmly on the ground, the arms are raised long up. The distance to the wall must be chosen so that the hands can stand there and the back is stretched. The head lengthens the spine. Slightly lower the upper body with a straight back, so that you can feel an extension. Gradually go down a bit further, breathing calmly and deeply. After ten to fifteen seconds, take a short break and repeat the exercise twice more. Effect: This relaxes the back and gives it more flexibility.
Wall Training: Handshake
With little space in front of the wall, the right leg is straight, with a small distance to the wall, the left leg is placed a little step forward, the tips of the toes point forward. Prevent upper body slightly. Extend right arm at shoulder height and place with the top against the wall. The shoulder stays low.
Lift left arm and bend forearm so that left upper arm is parallel to right. Open the fingers of the left hand to increase the pressure area. Then press firmly against the wall with this hand and hold for 10 to 15 seconds. Keep breathing. Repeat four times. Then change the page. Effect: This strengthens the arms and shoulders.
Wall Training: lever leg
Again set a distance of half the width of the body in front of the wall. The back is long, the legs are hip-width apart, the arms are bent, the forearms are placed at shoulder height on the wall, the fingertips point to the ceiling. Lift the left leg with the foot firmly bent slightly backwards and keep it clear close to the ground. Now lift the leg slowly and pull it up a bit, then lower it again without releasing it. Important: do not go into the hollow cross. Change sides six to eight times. Four rounds. Variation: Ankle bend and stretch without releasing it. Effect: This exercise promotes body tension and strengthens the leg muscles and buttocks.
Wall Training: arc of motion
Set aside with a small distance next to the wall, legs hip-width apart. Put the outer arm close to the body. Lift the other arm up, the back of the hand points to the wall. Now slowly and mindfully pull the upper body with the extended arm gently away from the wall to the free side. The arm goes with it, the hand may fall loose, between head and arm is a small distance. Then raise again. After four repetitions, change sides. A total of two to four passes. Effect: This exercise stretches the whole body and promotes flexibility. The attitude is improved.
Wall Training: Climbing
Half a foot away from the wall, legs hip-width apart, tiptoe to the wall. Just lean your forehead lightly. Raise the arms angled and put the fingertips next to the head loosely against the wall. Slowly raise your fingertips up until your arms are almost stretched out. Then the fingers crawl down again. Repeat four to six times. Effect: The mobility of arms and shoulders is significantly improved.
Wall Training: Rollkur
Stand upright at a distance of half a foot in front of the wall, the legs are hip-width apart, the back touches the wall. Place a hand on the abdominal wall. Now slowly roll up the upper body. While doing so, pull the belly button inwards. The back is pressed against the wall near the lumbar spine. Hold briefly, then slowly return to the upright posture. If you feel the tension in your stomach well, you can put both hands on your head with your thumbs pointing downwards. Carry out the small rolling movement six to eight times. Repeat the exercise a total of three times. Effect: This strengthens the abdominal muscles.
Wall Training: brain work
Stand with the back in contact with the wall, legs hip-width apart. Pull the head up so that it extends the spine, the chin is straight. The arms are hanging next to the body, the shoulders are lowered. Now move your head along the wall gently and very slowly over the middle from right to left and roll back - as long as it is comfortable. Then slowly lower the head towards the sternum and then stretch it backwards. However, the back of the head should never come off the wall. Also do this exercise as long as it is comfortable. Keep calm and breathe deeply. Effect: The neck muscles are relaxed, the neck more mobile.
Even more wall training
A good addition to the wall training is a moderate endurance training that keeps the heart and circulation fit. An hour cycling, walking or swimming a week would be optimal. An effective workout schedule could then look like this: Monday wall workout, Tuesday break, Wednesday endurance workout, Thursday break, Friday or Saturday wall workout, Sunday break.
All those who want to do more for themselves will find further exercises on Bernhard Koch's training poster "Fit on the wall" that above all promote flexibility and thus improve posture and charisma. They are presented by the 61-year-old fitness trainer Annette Schumacher. From the exercise offer, anyone can easily choose the exercises that best meet their needs (10.95 euros plus shipping at www.sportartverlag.de/produkte/poster/fit-an-der-wand.html).
