Individual Fitness XXL session

With the BODYTONE training frame and your own body weight, your balance and self-management are increased. Through many exercises that also promote balance and body awareness, you will be able to cope better with your body and significantly improve your coordination. This also helps you in everyday life. The complexity of the exercises can always be increased. Endurance is also trained effectively. Thanks to the not so small number of sets, your muscular endurance is strengthened as well as your cardiovascular system.

Risk of injury

The risk of injury is generally lower than with weight training. If you train with your own body weight, you are less likely to injure yourself. Of course, the risk of injury is always very high if the exercises are performed incorrectly. If you perform the exercise incorrectly from a technical point of view and then load too much weight in the studio, for example, you will do twice as much damage and the risk of injury will skyrocket. The risk is also lower when you train less weight. You should also work with a little less weight in the studio; especially beginners are often overly motivated and tend to load too much weight. Let’s pursue other goals of training with your own body weight….

Aerobic and anaerobic endurance

This includes the combination of endurance and strength, increasing aerobic and anaerobic endurance. In weight training (BWE) many muscle groups are exercised at the same time, leading to a perfect interaction of the individual muscle fibers. Therefore, muscle imbalances are almost non-existent! Many people believe that, at some point, the body’s own resistance is no longer sufficient. Then you should simply choose a more difficult variant to make it more difficult to execute.

No established limits

That’s exactly the good thing: you never reach the end because each exercise becomes extremely difficult and, therefore, can be overcome and improved over and over again. We invite you to read about this on Wikipedia under “Body weight exercises” to confirm this.

Here are a few reasons why I love working with weights and dumbbells, the so-called weightlifting. When I train:

First, fat burning is stimulated with strength training. The more muscle you have, the more fat you can burn. This is also due to the fact that muscles also consume energy, in other words calories, in the resting state. If you now have a higher percentage of muscle mass, calorie consumption is correspondingly higher, even if no sport is used at this time and you are at rest.

The anti-aging weapon

Secondly, weight training is an anti-aging weapon. For women, the decomposition processes in the body begin around the age of 30. For men around 35 years of age. From this moment on, the hormonal balance changes and the amount of muscle mass in the body is also changed. If you are now exercising specific strength training and eating in a manner appropriate to your needs, you can counteract this process greatly. Athletes with continuous weight training are fit, powerful and healthy into their old age. Let’s take the third advantage on our list, attractiveness.

Look sexy

A flat stomach, a tight ass, beautiful legs, a “six pack”, impressive arms, a pronounced masculine chest…! Our fourth advantage is health. If the skeleton of muscles is built by weight training it supports, for example, the passive movement apparatus (tendons, ligaments, bones), which in turn means fewer back or knee problems. The body becomes more resistant to external influences and “by the way” the immune system is strengthened. In the case of strength training, we differentiate between basic exercises, during these exercises several muscle parts are claimed, isolation exercises are usually moved by one joint and therefore only one muscle group is trained.

Isotonic and isometric

Similarly, we differentiate isotonic bodywork, in which the speed of execution always remains the same, and isometric strength training, in which static muscle strength is strengthened and improved during the stop. One of the most important effects is that self-confidence is significantly increased, one not only feels younger, but through physical strength training one achieves a physical rejuvenation of many years. Therefore, you will also be tighter in older age and feeling absolutely comfortable in your own skin and body. So start weight training now to prevent tomorrow’s “problems”! See also Wikipedia article “weight training”.

Simply escape from back pain!

Aerobic power walking is the so-called miracle weapon with which you can defeat your back pain.

It is as effective as treatment by a physiotherapist.

Aerobic power walking is a new training method.

Aerobic power walking relieves back pains

And it is as effective as physiotherapy

Back pain often appears in episodes, maintaining a persistently unnatural position or due to chronic lack of exercise, not infrequently in combination with overweight.

The person, the mobile species

The human body is designed to be a moving animal, so it can stand for hours, it wants to and also needs to in order to stay healthy and flexible. If this is not the case, there is a loss of muscle mass and tension and, eventually, back pain.

Outdoor body wellness

The objective is, during the race, to execute various and specific exercises to train the formation of muscle mass, the recovery of mobility and the relaxation of tendons and ligaments. Moreover, this occurs outdoors because fresh air and sunlight (vitamin D) can also be absorbed.

Reduce stress levels

This physical activity not only relieves existing back pain, but also prevents pain, the risk of many other diseases and reduces stress levels! Aerobic power walking combines power walking with various exercises.

We all know that the back muscles are of great importance for our health and that we can strengthen them through specific exercises to prevent back pain and bad posture. As visually sexy as a toned stomach may look, a trained back is more beneficial to long-term physical health. Strong back muscles contribute to a healthy body. A strong, upright back also provides stability. At the same time, it promotes your own mobility and the pleasure of movement.

Preventing back pain

Back training can help strengthen the muscles of the back and core, which can help prevent back pain. It can also help improve posture and flexibility, which can reduce the risk of injury.

Correct training composition

Effective abdominal muscle training cannot work without the parallel execution of back exercises. The back muscles ensure an upright posture, which really brings out the abdominal muscles. A strong back extension is also very useful for other exercises, such as the legs.

Strong lumbar muscles = more strength in legs

You can’t forget that strong back muscles positively affect leg training with more weight. Thus, with regular training of the back muscles, we get two flies with one cap.

Exercises with kettlebells for excellent fitness, also for the back area!

I also like to use Russian weight training to get in top shape, find my personal best, lose fat or strengthen my back. In addition to the so-called body weight training, i.e. training with your own body weight, there is a wide variety of fantastic training equipment that makes my workouts even more varied. As strange as it may seem to you to train with spherical weights, it is not a new invention.

Achieving extreme physical fitness

The army of the Soviet Union already used the kettlebell to achieve extreme physical fitness in its soldiers. The kettlebell has become a staple in many gyms across the United States. In general, Russian weight training greatly strengthens the muscles of the back and core, which significantly improves posture. If we are dealing, as in most cases, with imbalances, bad posture or a weak muscular back, training with Russian weights can be quite useful and work real miracles.

Explosive strength

If you have health problems, it is imperative that your doctor gives you the “OK”! Russian weight training generates explosive power, functional strength and stability. Ligaments, tendons and the cardiovascular system are strengthened. However, it should be noted that unprofessional use carries a very high risk of injury.

Training contents

The training includes, among others: swing, snatch, clean, jerk. Of course, I have kettlebells of different weights available. More information can be found in Wikipedia under the technical term “Russian Weights”.

The Jumper impresses above all by the large number of possible uses, such as arms and shoulders as well as legs and trunk. legs and trunk.

The whole body is integrated into the training and, therefore, total physical effort is required during training with the Jumper.

The semicircular shaped rubber ball places extreme demands on coordination and balance. Its application adequately leads to measurable progress in relation to the property of coordination and balance. The Jumper also helps to obtain a strong core.

By connecting strength, endurance and coordination exercises, the semi-circular elastic ball has the potential to extend training in the area of body wellness with long-lasting effects.

Here are some statements from sports physicians and other personal trainers:

Reviewed and recommended from the forum: Healthy Back:

mejor vida e.V. and the Federal Association

of the German Back Schools (BdR) e.V.

Statements

Dr.med. Gerrit Sommer:

Sports medicine – Chirotherapy – Naturopathy – Naturopathy

Doctor of the German National Snowboard Team

“With the Jumper, the Togu company has brought an outstanding body wellness device to the market. In terms of functionality, versatility and safety, it is certainly the best product in its class.
From sports medical view is in the prevention and rehabilitation of jumping, knee and hip joint injuries as well as in widths and performance sports an excellent enrichment.
“

Pianoes Pantas:

International expert for Functional training, owner of Rebody S.L. Barcelona

“With the Jumper brought TOGU once again successfully a superior sports device and a brilliant project in the fitness market. What makes the Jumper special for me, in addition to the numerous possibilities for strength training and stabilization is the streetcar pole effect that gives it a playful character in training with my clients. I can’t imagine any more training units without the Jumper. The Jumper is pure fun and energy!”

TRX suspension training = exercises in a sling

TRX is sling training. This free hanging training apparatus creates an instability to which the musculoskeletal system always has to react. Due to the unstable and often tilted posture, one is literally forced to work against gravity.

Motorized sensor training

Sensorimotor training occurs, sensory and motor systems work together in harmony. Body awareness and functional movement sequences are trained.

Physical improvement

Deep muscles are greatly strengthened and challenged. Coordination, balance, strength, endurance, mobility and stability are significantly improved.

With TRX Suspension Training, effective cardiovascular training is possible. Some of the most important training benefits are the following:

1. Improved mobility
2. Careful articulation training
3. For highly effective circulatory heart training
4. The training is vigorous and incredibly fun
5. Full demands for concentration due to instability
6. trains body perception as well as posture
7. The sense of balance is strengthened
8. Coordination behavior is improved
9. Strength is increased and perseverance is increased.

Let’s summarize that by using your own body weight in an unstable position, all of the goals listed above can be achieved with the TRX. We train complex, sport-specific sequences of movements that are also suitable for everyday use, as the intra- and intermuscular cooperation of the muscles constantly increases the performance of your exercises. Again, there are no limits to a more difficult version of the exercise.

Variable angles possible

By changing the variable angle of the TRX harness and thus of the body in relation to the floor, the desired muscle stimuli can be easily changed. We invite you to read more information about this on Wikipedia under the technical term “sling training”.

Speed and coordination show the basis of every sport efficiency and physical athleticism. Coordination and speed training can be divided into two areas of determination.

1. A) “Running exercises”, for all exercises performed by running.
2. B) The “jumps”, for all exercises performed by jumping.

Important exercises for effective sprint training include:

• Jump rope
• Vertical jump
• Alternate jump
• Ankle work
• Running with knee lift
• Jumps with heel lifts

Also known as ABC Sprint. You definitely won’t be bored here! Absolute concentration is required! The muscle fiber composition or the proportion in volume of fast muscle fibers is a prerequisite for fast movements. Neural control of muscles and the ability to exert maximal and rapid force are improved by strength training with jumping. The reactive tension capacity (DVZ) also plays an important role in sprinting, as ground contact times are extremely short.

Jumping and running

We differentiate between jumping (acyclic movement = single short) and running (cyclic movement = several short). The hip flexor muscles are responsible for pushing off the ground and lifting the legs. Equally important is the ability of the muscles to relax between each running step, as well as the speed of the movement against little resistance, as well as correct and economical running technique. Effective running training improves running technique and top speed. Read more about this on Wikipedia under the technical term “speed”.

The correct regeneration after a relaxed stretching program to increase the flexibility of individual muscles is massage. It should be integrated into the weekly plan in the same way as training and a healthy diet. Massages are the best form of regeneration, as long as they are performed properly.

Massages

The best professional to request massages is the physiotherapist, who can be called regularly and conveniently at your accommodation. It is recommended that the session have a minimum duration of 20 minutes; however, its effects may partially last up to 48 hours due to the reduction of muscle tone, so it should be scheduled at the end of short stays here with me. Massage deepens respiration, reduces the pulse rate, simultaneously increases the cardiac minute volume and thus improves oxygen supply. They also help to relax the soul and simply let it ‘float’.

Flexibility Training

Flexibility training consists of stretching exercises that warm up the muscles and increase their elasticity. These flexibility exercises can be performed by people of all ages. Mobility training aims to maintain overall body fitness and increase oxygen supply to the muscles. Stretching exercises and techniques help the body slowly prepare for physical activity and reduce the risk of injury.

Differences in flexibility exercises:

We will distinguish between the following flexibility exercises:

• Dynamic stretching: Involves dynamic body movements and a gradual increase in the speed of movement.
• Static stretching: Includes maintaining body tension by adopting a specific posture for a prolonged period of time. This improves muscle strength and muscle elasticity.

• Proprioceptive Neuromuscular Facilitation (PNF): This exercise is a combination of passive and isometric stretching. Passive stretching requires an external force acting on the limbs so that they can move at a wider angle. The isometric method involves a static contraction of the muscles, i.e. without visible movements.

In short, proper massage and stretching provide balance to the otherwise quite demanding fitness area.

The Energy bag is ideal for pressure, impact and tearing exercises in functional training. With the variety of grip options, you are always faced with new challenges. The combination of swing and pull exercises with the Energy bag becomes a real challenge in functional and sports training, also here with me.

Plyometrics is a fast type of training, which I like to use to improve speed and execution of explosive movements as well as jumps. For a better understanding, the basic principle of plyometric training is based on a rapidly changing stress due to concentric and eccentric movement of the body musculature.

Cycle of contraction and relaxation

This sequence of muscle contraction and relaxation is also known as the stretch-shortening cycle. In an eccentric movement, muscle tension is elongated. In a concentric movement, muscle tension is shortened. Plyometrics and jumping exercises require concentration and full attention. This form of training is beneficial for athletes who practice sports such as soccer, basketball, handball, martial arts and other athletic disciplines. In all these sports, explosive strength and jumping power are important. Therefore, we can conclude that plyometric training improves jumping power in the legs and throwing strength in the arms. In addition, reaction time is reduced and flexibility is increased. Exercises used in a targeted manner lead to improved coordination and, therefore, also to improved physical condition. In this type of training, not only the muscles are worked, but also the ligaments and tendons are tested and thus strengthened.

Injury mitigation

Therefore, we also reduce the risk of injury. Let’s summarize in brief and concise words what is beneficial in plyometric training: it reduces the propensity to tendon and ligament injuries, reduces reaction time, increases maximal strength and flexibility, and finally, improves coordination and physical condition. Plyometric exercises allow you to run faster, jump higher, throw harder and kick faster. For more information, you can refer to the Wikipedia article on “Plyometrics”.

The great advantages of medicine ball training lie mainly in the enormous variety of exercises. Even if many of you now think “old school”. Moving on to the sporting aspect, as we all know, core muscles are a basic requirement for successful performance. This means regular and, above all, varied training of the core muscles.

Static or dynamic

In this training we differentiate between static and dynamic exercises in order to be able to set different training stimuli. When we perform strength training, the torso mainly performs static stabilization work. That is why we cannot avoid clean, focused, sensible and technical training. The medicine ball has been redesigned, now you can play with the ball without hurting anyone. The focus has also been optimized. Just because of the multitude of different possible uses, here are just a few suggestions:

1. Supermans
2. Med. ball Sit-Up
3. Seated Bucket left/right
4. Seated One Arm Punches left/right
5. Splits
6. Slingshots

Again, it is important to choose the right weight so that your strength is not negatively affected and you do more harm than good. My most important basic rule of thumb is: !less is more!!!

Blackroll operates on the principle of active regeneration. Exercises with this roller loosen the fascia (these are adhesions in the connective tissue), which is why it is also known as a “fascia roller”. The Black Roll relieves muscle tension and also increases blood circulation in the body. It can also be used sensibly for balance exercises and strengthening exercises. I can use the yoga ball excellently for coordination and sense of balance or for trainer-client interaction. Medical and sports experts, as well as numerous top athletes, recommend the use of BLACKROLL

Power Bands are elastic bands that provide your muscles with specific resistance during training. This makes each workout significantly more effective and we reach our desired training goal faster, healthier and safer. Whether endurance, strength training, body shaping, fat burning or specific muscle development, elastic bands are suitable for all types of training and training levels. With the Power Bands you will be able to develop muscles in an absolutely effective and comfortable way.

Improved body posture

Posture is improved and pains such as back pain, osteoarthritis and osteoporosis are relieved. Rubber bands come in different thicknesses, hence the wide variety of colors. Each color always represents a certain rubber thickness. Therefore, when purchasing, always make sure to buy the right concentration.

The correct wrapping technique is also very important. The elastic band is wrapped several times around the middle of both hands, with both thumbs forming the fixed point of the band. In the initial position, the band should only be slightly taut so that you do not have to exert too much effort when stretching the elastic band.

Execution

As a general rule, it is said that 10 exercises should be repeated without any problem. Let’s make a small comparison between dumbbell training and elastic band training, when training with dumbbells you always have the same weight at the beginning and at the end, so the same strength is required. When training with a rubber band, less force is required at the beginning of the release, compared to the end, where the force increases gradually. The muscle adapts flexibly to this fluid stretching exercise. Joints are also protected when an elastic band is used during training.

In the mini-trampoline I find a very effective training partner, as the exercise is considered very gentle on the joints. Did you know that jumping on a trampoline trains approximately 400 muscles at the same time? In comparison, running uses considerably fewer muscles. Scientific research confirms that fitness trampolines are ideal sports devices, used, among others, by the U.S. space agency NASA and also by numerous professional athletes for effective, meaningful and healthy training. In this way….

Advantages

The advantages of trampoline training are that it activates the cardiovascular system. Although subjectively training on the trampoline may not seem very strenuous, it is still a very effective cardiovascular exercise. With this form of training, all muscles are actually involved in the workout. On the plus side, you can hardly get overwhelmed. In addition, it positively influences muscle building.

Muscle mass development

Trampoline training is a very effective muscle building exercise. Due to the constantly changing acceleration forces, all muscle fibers must work diligently. Muscles are strengthened by slowing down the increase in gravitational force.

Strengthening of the pelvic floor muscles

Strengthening the pelvic floor muscles is very important for women. Thanks to the improved metabolic supply of all tissue cells, even connective tissue, which would otherwise be difficult to influence, is strengthened and tightened again. Trampoline training improves posture by strengthening the back muscles. Tension and back pain will soon be a thing of the past.

Improves balance

By improving the sense of balance, the intervertebral discs are relieved and can therefore be better supplied with nutrients. We prevent herniated discs with this type of training. Even during short training periods, it stimulates the body’s fat-burning enzymes, the body becomes firmer and the extra kilos disappear. Relaxed jumping also stimulates the lymphatic flow. This sustainably strengthens the immune system.

Thinking behavior is strengthened.

The body is detoxified and purified. Researchers have found that by switching between gravity and weightlessness on the trampoline, the two hemispheres of the brain can interact better. Then you become “smart” by jumping. It should not be forgotten that the psyche also benefits from this.

It releases happiness hormones.

Jumping on a trampoline releases serotonin and endorphins, i.e., happiness hormones that put you in a good mood and counteract depressive moods. Stress resistance increases and you become more resilient to stress by jumping on the trampoline and staying happy and cheerful.

The power of your stroke increases.

The impact of your kicks also increases.

The hand-eye coordination technique is extremely well trained.

Self-confidence increases.

Your instinct for self-preservation increases.

The aggression literally sweats out, resulting in a spiritual cleansing. Of course, I have various boxing utensils available, such as boxing gloves of different sizes, defense pads, hanging punching bags and stand-up punching bags!

It’s varied when I get involved in training and we have duels.

The use of various abdominal equipment brings the desired success if used correctly. With a good combination of machine and bodyweight exercises, nothing stands in the way of achieving maximum success with a toned stomach. Most abdominal muscle trainers are suitable for specifically defining individual muscle groups.

Abdominals

However, you cannot avoid abdominal exercises, as all abdominal muscles are trained equally. Also, do not forget that the famous 6-pack is not only achieved with specific abdominal training, but with a disciplined diet 24 hours a day, 7 days a week.

The best thing about aquatic fitness is that anyone can do it, even if they haven’t exercised in a long time.

The positive effects for the body:

• Toning of tissues through increased blood circulation
• Strengthening the cardiovascular system and increasing strength and endurance
• Muscle relaxation (abdominal and back) – as muscle tone is reduced in water
• Training of the respiratory muscles, stimulation of metabolism and improvement of mobility.
• Strengthening of the immune system
• Gentle, healthy and joint-protecting training
• Tendons, ligaments, joints and spine benefit from support in water

Suitable for post-injury therapy but also an excellent alternative for getting in shape. Water is a perfect medium to train movement, build muscle, increase strength, endurance and overall fitness.

Aqua fitness is stretching, strength training, resistance training and relaxation. Water exercise appeals to both health-oriented and fitness-oriented people.

Fun in the water element and easier movement sequences strengthen your well-being.

Weight relief is extremely healthy for overweight people who still want to be physically active.

The positive effects of water on the human body can be perfectly combined with effective training exercises.

Balm for mind and body!