Whether marathon runners, mountain bikers or golfers, in all sports it is said that the foundation for success is laid in winter. The only problem is that no one really wants to start when the weather is cold and wet. Shorter training phases, a varied program and the clever use of the sunshine hours can help to find the necessary momentum for the winter workout. Those who frequently switch from the gym to outdoor training also get a better grip on their vitamin D balance - a prerequisite for the health of muscles and bones.
Aim: To train the gluteal muscles and balance.
Exercise sequence: Stand upright and stretch the arms out to the side. Shift the weight onto the right leg and extend the left leg straight backwards. The upper body is bent forward at the same time and forms a line with the stretched leg - parallel to the floor. Then return to the starting position and repeat the process 15 to 20 times. Then change the standing leg and repeat the exercise series.
Aim: to stretch, strengthen the core muscles and sense of balance.
Exercise sequence: Stand upright with feet shoulder-width apart. Now bend forward until the palms touch the floor. Legs remain extended throughout the exercise. "Run" your hands slowly forward without changing the position of your feet. Once the maximum point is reached, gradually pull the feet forward until the starting position is reached again. Repeat the process 6 to 8 times.
For those who initially have difficulty getting their hands on the floor, you can slightly increase the distance between the feet.
Goal: Strengthen the chest and shoulder muscles and the triceps on the upper arms.
Exercise routine: For this exercise, you will need a TRX band, also called a sling trainer. Adjust it so that the handle loops hang about 30 to 50 cm above the floor. Grasp the handles in front of your body, palms facing the floor, arms extended. Shift your weight onto the loops and lower your body forward in a controlled manner until the grip loops are at about shoulder height. Then press up explosively and lower again. Repeat this process ten times and start again after a short break. Complete three to five sets.
Goal: Training of numerous muscle groups in the trunk and back. The emphasis is on strengthening the ankles and knees.
Exercise sequence: Stand upright with feet shoulder-width apart. Arms are extended forward, gaze is straight ahead (not down). Push the buttocks dynamically backwards and squat as low as possible. Forcefully push yourself back up using your heels. Repeat the exercise 15 times, making sure you do it correctly. Technique comes before speed here.
Goal: Holistic training through the combination of several exercises. In addition to strengthening the respective muscle groups, the aim is to improve coordination and balance.
Squats, standing balances and other training elements can be integrated into this programme, which should last around 20 minutes in total. Each exercise should be repeated several times before moving on to the next set of movements.
1. run loosely in place as a warm up, consciously bringing your arms into play
2. jump to the left and right with closed legs. You can use a line as an aid, changing sides with each jump. 3.
3. stand in a crouched position (like skiing downhill). The legs are slightly open. Now jump powerfully upwards, with the body fully extended and the legs closed. After landing, spring back to the starting position. 4.
Stand on the right leg and hold the left leg stretched forward a few centimetres above the floor. The arms are supported at the hips. Now begin to make circular movements with the left leg, gradually increasing in size and forming a figure eight. After about 15 seconds, change your standing leg. 5.
Lie on your back. Your arms are beside your body and your legs are bent. Tense abdominal and gluteal muscles and lift buttocks towards ceiling. Then lower back down in a controlled manner.