Training together: A workout for the home
Workout at home: Together against the inner bastard
Well-matched team: Christine Hohwieler, 44, ChroniquesDuVasteMonde WOMAN editor (left), and Silke Pfersdorf, 47, a freelance journalist, have known each other for 20 years.
She catches us when we're sad, and she laughs with us when we're happy. She knows (almost) all our secrets and weak points - including the physical ones. The best friend gives us strength and pulls us along. We can trust her. Also as a training partner. Doing sports with her is easier than overcoming the "inner bastard" alone. And shared experiences of success combine even more. Especially if you actually practice together instead of side by side. "Two good friends are the perfect couple for a gentle full-body workout," says Bernhard Koch, fitness trainer from Cologne. "Especially if they have a similar stature." He has developed this special home workout for ChroniquesDuVasteMonde WOMAN. All exercises can be done without additional equipment, just on the carpet or on an exercise mat, comfortably at home in familiar surroundings. They improve strength, posture and coordination, and their intensity can be easily adapted to their own physical condition: Unless otherwise stated in the individual exercises, they are repeated between eight and twelve times; after a short break a second round follows.
"When training together, it is possible to respond specifically to the needs and small handicaps of others," says Bernhard Koch. "It's interesting that every partner is led and sometimes leads, so the perspective changes." And best with humor instead of too much sporting ambition. Then not only the stomach, legs and buttocks are trained, but also the laughing muscles are strengthened and sensitivity, empathy and togetherness are promoted. A relationship training with fun factor: On the next pages you will see 13 simple exercises with instructions.
Workout at home: 1. Be warm
Lie down on each other's backs. The distance should be such that you can put your soles, feet parallel, close to each other when you raise your legs at a right angle. The arms are on the side of the floor, shoulders are down. If you like, lay your head on a small pillow, which is more comfortable. Begin with your legs "cycling" first slowly, later maybe faster, as you both enjoy. Optimal are five minutes. It is important that the feet stay in contact. Variants: If you want to change the movement in between, you can also synchronously or only horizontally alternating between right and left.
That's how it works: This exercise activates the circulation, promotes flexibility and coordination and is perfect for warming up.
Workout at home: 2nd butterfly
One of you kneels on the floor and then puts your leg forward, your upper body and thighs forming a right angle, the tip of the foot pointing forward in front of the knee. The arms angle you at shoulder height, the shoulders are loose. Your partner stands behind you and grips the outsides of your forearms or elbows with your hands. Now try to open your arms outwards, keeping your upper arms at shoulder level, your hands straight. Your partner is against it, so you have to train against the resistance. After two rounds of eight to twelve repetitions, swap the position.
That's how it works: Shoulder girdles and upper arms are strengthened.
Workout at home: 3rd train number
Sit on the ground with your legs open, your soles touching. Grasp your hands. The legs are stretched; But if you prefer to angle, you can do that too. Slowly and carefully pull your partner over to you, then let her pull you back the other way, always back and forth and every time, if possible, a little deeper. Stay with this movement as long as it does you both good.
That's how it works: Back and legs are stretched.
Workout at home: 4th leg
Stand side by side with a small gap and grab your partner's hand, with the outer arms pointing up or to the side. Lift the left leg at an angle so that the thigh is horizontal and forms a 90 degree angle with the lower leg. Turn the leg slightly outwards and swing it like a "windshield wiper" first to one side, then to the other. After the repetitions, do the exercise with the other leg.It is important that really only the leg moves, the back remains long and straight upright, the back of the head is stretched upwards. Variant: The exercise can also be done with - just above the floor - long stretched leg. The toes are also stretched.
That's how it works: The leg muscles are strengthened, the legs overall slimmer. And the balance is trained.
Workout at home: 5. Scherenschlag
Lie on your back for a long time. Your partner stands behind you at the height of your head, your feet hip-width apart, your arms crossed over your chest, your hands on your upper arms. Now reach back with long arms and hold on to the bonds of your partner. Angle your legs and then stretch them slowly with long tiptoes towards the ceiling. Tighten your abdominal muscles. Now lower one leg outstretched to just above the floor and then lift it back into the vertical while lowering the other leg. It is important in this scissor movement that the legs are held in the air and do not come into contact with the ground. It helps if your partner is firmly behind you and supports you. Try to make two passes, each with a total of eight to twelve leg movements. Then change the position.
That's how it works: This exercise trains the abdominal muscles.
Workout at home: 6. Support
First, get in the quadruped stand, and then shift your weight forward so that you get into a kind of push-up. The hands are placed under the shoulders, the fingers point forward, but slightly towards the middle of the body. Arms, chest and shoulders form a line, the head extends the spine, the face looks to the ground. Now bend your elbows slightly, lift the lower legs off the floor and cross your feet in the air. Your partner kneels or squats next to you and places one palm in the area of the lumbar vertebra on top of your back, the other hand holds your stomach. In this position, you go up and down in the lying support. It is important that you do not go into the hollow cross. Your partner should take care of that. Then swap the position.
That's how it works: The push-up strengthens the chest muscles and the arms.
Workout at home: 7. Backseat
Face each other, the distance should be so great that you can hold your hands with long arms. The feet are slightly more than hip-width apart, knees and toes point forward. Now both of you are moving your butt down at the same time as you would like to sit on a chair. Then sit up again and "sit down" again. Make sure that your toe tips are always slightly forward than your knees. The neck, back and butt should form a straight line, the gaze goes slightly downwards, so that the head lengthens the spine.
That's how it works: The muscles of the thighs and buttocks are strengthened.
Workout at home: 8. L-train
Face each other so that you can place your palms together with arms straight at shoulder height. Each of you lifts your left leg slightly off the ground, pulling the toe in slightly. Make an L-motion with your leg - first lift it outwards, then push it one foot length forward and finally come back the same way. After tracing this L on one side often enough, switch legs. It is important that you tense your stomach and do not turn your pelvis; Your pelvis should be exactly the same as your partner's, the hipbones remain parallel.
That's how it works: Leg outsides and buttocks are trained.
Workout at home: 9. Trust
One of you lies down on the floor with your arms next to your body and raises your legs so that your thighs and lower legs are at right angles. The other sits carefully with his buttocks on his feet, his arms are crossed in front of his chest so that his hands rest on his upper arms or shoulders. Then she slowly falls backwards while the one lying on the floor pushes her back with her feet. Start with small gaps that gradually increase. So the trust of the one who is being held grows. After the corresponding repetitions the positions are exchanged.
That's how it works: This exercise works much like the leg press in the gym; she acts on the backs of thighs and buttocks.
Workout at home: 10. Support
Sit back to back on the ground with your legs bent or long outstretched. It is important that you sit as close as possible to the lumbar spine. Hook your arms with those of your partner. Then gently and slowly pull it over your back to the back and then be pulled by her in the other direction.Variants: ? Sit back to back, your arms lying loosely on your thighs, and let your head swing in a semicircle from right to left and back. ? While sitting back to back, grip the outside of the other arm with one hand and pull the bent arm tightly against your chest. Then swap the page. ? Raise - still back to back - your arms up and grab your partner's hands. Then stretch your right and left arms to the ceiling and make yourself really long. You can do all the exercises as long as you both feel well.
That's how it works: Back, neck and shoulders are comfortably stretched.
Workout at home: 11th showdown
Lie down on your stomach, heads opposite, face pointing to the floor. Extend your arms at shoulder height, angle your forearms, palms facing down, and one of them places your hands on each person's forearms or hands. This creates a closed square. Now lift both your torso slightly, but legs and feet stay on the floor. The one with the hands on top pushes her partner's arms gently down, the other holds out pressure. Hold for five to ten seconds, release and repeat eight to twelve times. Then the other one puts her hands up. Each of you makes two passes.
That's how it works: The upper back is strengthened.
Workout at home: 12. Levitation
One of you lays on your side with your legs extended, your upper leg placed in front of your lower leg, your toe bent in the direction of your knees. Your partner squats or kneels next to you and holds her legs at the ankles or lower legs. Support the upper arm in front of the chest at an angle, the lower arm is stretched out at shoulder height, the palm faces the ceiling. Lift the upper body upwards and then lower it slowly without getting to the floor. After eight to twelve times, turn to the other side. Then swap with your partner. It is important that you keep your hipbones together during the exercise and that your legs do not lift.
That's how it works: This exercise forms your waist.
Workout at home: 13. Interaction
Finally, face each other and put your palms together with outstretched arms. Close your eyes and move your arms and hands free-flowing without loosening up. You can also do breathing circles: to do so, with the inhalation arms out to the side and up, with the exhale back down and to the side. After a minute or two, pause for a moment, then open your eyes and slowly separate.
That's how it works: Gentle finale. You can relax together at the end.
More workout for two
Contains these and many more full-body pair-workout exercises Bernhard Kochs DVD "Training for two", It is 90 minutes long and playable in German and English. They are available for 15.95 euros plus shipping at www.sportartverlag.de.
