I have to get out! The best jogging programs
Jogging programs: 1. "Phew, am I pappsatt ..."
For those who want to stimulate their digestion: Jogging plus yoga kick Holidays make lazy. Not only us, but also our digestion. But in the endurance step, muscles and intestinal peristalsis get busy again. The smooth running movements act like a massage on the internal organs. Important: drink half a liter of water before starting to run and take a bottle with you on the go - fluid stimulates digestion. Run at least half an hour, better one hour at a relaxed pace.
The exercise for this jogging program: abdominal turner
This exercise from Kundalini Yoga additionally mobilizes the intestine. Start position: Put your feet a little over the shoulder width, stretch your arms diagonally to the upper right and inhale deeply. Here we go: Exhaling powerfully pull the left knee quickly to the top right and simultaneously swing the arms to the lower left. When inhaling, return the arms and legs to the starting position and repeat the movement for one to two minutes. Slowly increase the tempo - aim for a "belly-twisting" every second. Then change the page. Important: The exercise is especially effective with the breath of fire: with the exhale pull the belly button jerky to the spine and relax with the inhalation of the abdominal wall. The breath audibly out through the nose, inhale also through the nose.
Jogging programs: 2. "Aaaaaarrrr, I'm so annoyed ..."
For those who urgently need to blow their heads free: running meditation At some point it happens guaranteed: The Christmas harmony is used up, and thick air is spreading. Your SOS program: let the family skip and slip into the running shoes. Wear a bit warmer than usual, because you are walking slower than usual today. Then it's time to get out into the cold, first take a deep breath, slowly dig yourself, get warm. Find your own rhythm and do not run too fast. The tempo is determined by your breath - it brings you the direct line to the soul: breathe through the nose deep into the abdomen and absorb the fresh air as positive energy. Imagine simply exhaling your anger while exhaling. Circling thoughts like clouds, pushing the argument aside.
A mantra helps: with every exhale mentally imagine a peaceful, loving and brightly radiating Ommm and let it ring inwardly. Focus on the mantra again and again if negative thoughts sneak into the mind during trotting. Do not think about the miles ahead or the stress at home. Instead: be mindful, enjoy the moment, feel every single run, perceive the environment with all the little things. In the end, you smile at yourself and send the body a thank you for this run. So, after half an hour, you arrive relaxed at the front door - and are ready for reconciliation.
Jogging programs: 3. "A few days ago, the pants still fit"
For those who desperately want to burn a few calories: Fatburn Run And again there were gifts, Christmas goose and cookies and a few pounds on the hips? By contrast, this calorie killer workout helps. You should be free of hangover, because it will be exhausting. And then you need another clock. Let's go with the warm-up: ten minutes of easy trotting, then in three runs over 100 meters each to increase the pace - start slowly, getting faster and faster, run the last few meters. Now let's go on the gas: run fast for four minutes. The pace is faster than usual, but to hold out. After the four minutes you can be out of breath, because now you can relax slowly trotting for three minutes. Then again four minutes to make pace. Repeat these rapid intervals a total of five times. In between each three minutes of trot break. Walk breaks are only allowed if it's not too cold - otherwise you'll cool off too fast. Tip: Touch the unfamiliar pace. Carefully tackle the first run and do a bit more speed on the second.
The perfect figure workout for the Fatburn Run
Finally, with these exercises you tighten your stomach, buttocks, legs and hips.
Exercise 1: Crab Walk
Start position: In the well overhanging position, turn the toe outwards at an angle, bend the knee slightly. Support the hands on the hips, pull the belly button to the spine, lift the rib cage. Here we go: Bend both legs deeply, then walk sideways like a crab - make a small step to the right with your left leg, then with your right leg to the right. Only 15 to 20 steps in one direction, then in the other. Important: The knees do not tilt inward, but always point outward in the direction of the toes. That's how it works: strengthens the muscles of the legs, legs and hip.
Exercise 2: Stair-Jumps
Start position: Position at the bottom of a staircase with the hip-width stand, keeping your arms bent next to your body. Here we go: With a mini squat get momentum and jump with both legs simultaneously on the first step. Pause only for a moment, then jump on both legs to the second step. Complete 10 to 20 jumps in a row, then slowly go down the stairs and repeat the stair jumps twice more. Important: Do not land with your whole foot, just with the ball. The knees are always slightly bent to cushion the jumps. That's how it works: strengthens the leg and the pomace.
Exercise 3: Bench Crunch
Start position: Support with hands on the floor or a bench in the push-up position. The arms are stretched, the body forms a line from the feet to the head. Here we go: Lift right foot and stretch right leg back to horizontal. Hold it short, then pull the knee towards the chest with your toe on. Hold briefly, stretch back horizontally. 10 to 15 repetitions, then change sides. A total of three sentences. Important: Pull the navel towards the spine throughout the exercise and always stabilize the lower back. That's how it works: strengthens especially the core muscles, but also the muscles of the hips, legs, chest, shoulders and arms.
