Fitness
Tabata Workout
The perfect 4-minute exercise at home
Lunges
Lunges are one of the best exercises for your buttock muscles. They also work on your balance, which you will notice during the first attempts in particular...
How to do lunges:
- 1. Take a step forward with one leg. The leg to be trained is in front of your upper body, the other leg behind.
- 2. Bend your legs until the front thigh is parallel with the ground. Your back remains upright. Only your legs are moving. Breathe in when you’re lowering, and out when you’re returning to the starting position.
Tip: if this basic version is too easy for you, you can hold the position for a few seconds at the lowest point before returning, or add a dumbbell or barbell for a little extra weight.
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Jumping jacks are classic exercises we all remember from our childhood. They are true fat burning heroes and can easily be integrated into your Tabata workout as a whole-body exercise.
How to do jumping jacks:
- 1. Stand up straight with your feet next to each other and your arms by the side of your body.
- 2. Jump in the air, open your legs so they are a little more than shoulder-width apart, raise your arms laterally and clap your hands above your head.
- 3. Return to the starting position.
- Lie on your back with bent legs and feet on the ground, slightly further apart than hip-width.
- Brace your abdominal muscles and pull your belly button toward your spine.
- Bend your elbows and place your hands on the back of your neck, with finger tips touching.
- Lift your head, arms and upper back a little off the ground.
- Slightly turn your head and shoulders to the left, while at the same time, pulling your left knee to your right elbow so they both touch in the center of your body.
- Return your upper body, arms and legs to the starting position and repeat the movement with the other half of your body, without resting on the ground in between.
Please remember: make sure to maintain consistent body tension and keep your back straight. The lower back stays on the ground the whole time.
Bird Dog
This exercise is a simple and effective way to challenge your body stability while strengthening your core and abdominal muscles.
How to do the bird dog:
- Get down on your knees. Your back should be in a neutral position. Your neck should be in line with your spine, so point your eyes straight down.
- First extend your left leg backwards with your knee, then immediately extend your right arm forwards with your elbow. Hold this position for a few seconds and try to reach forwards with each breath. On the downward movement, slowly return to the starting position and touch your left knee with your right elbow.
- Now repeat the same with the right leg and the other arm.
Take your time and perform the exercise slowly and in a controlled manner.
Sports Compression Sleeves Upper Leg
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Buy Compression Sleeves Upper Leg now!- Start in the press-up position: support your body on your toes and extended arms, slightly further apart than shoulder-width. Your ankles, hips, shoulders and your head form a straight line.
- Pull your left knee forward, quickly but in a controlled manner, as close to the left elbow as possible, without raising your hips.
- Jump back to the starting position and repeat the movement with the right leg.
Please remember: only your legs are moving, your arms remain extended the whole time. Ensure you’re keeping the tension in your abdominal muscles for the entire exercise so you can maintain the line with your legs and upper body, as described above.
- Start this complex exercise standing up, legs slightly apart.
- Squat down and place your hands next to each other on the ground.
- Kick your legs out back to get into the press-up position. Do a press-up and briefly rest your chest on the ground.
- Push up with your arms and jump back into the squat position.
- Do a squat jump with arms and body extended: jump high in the air and clap your hands above your head.
- Repeat steps 1–5.
Please remember: body tension in your torso and buttock muscles for the entire exercise is an absolute must. Do not bend your knees too much when lowering to avoid excessive strain. In the beginning, in particular, you should carry out this exercise more slowly so you can concentrate fully on the technique.
Developed by Professor Dr. Izumi Tabata to train the Olympic Speed Skating Team more efficiently, Tabata has its origin in Japan. The brief phases of extreme intensity and short breaks really activate fat burning. Furthermore, this kind of training strengthens muscles as well as the cardiovascular system. In Dr. Tabata’s study, Tabata training resulted in a 28 per cent increase in anaerobic capacity and in a 14 per cent increase in the body’s ability to consume more oxygen.
The Tabata workout: efficient and flexible
You can adapt your Tabata training to your fitness level and start with easy exercises. Later, you can add more challenging exercises to increase the level of difficulty. Just get creative! There are no mandatory exercises or a specified order for Tabata training. But you should make sure to warm up before your workout to prevent injuries.
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