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Everyday Exercises – Get Fit on the Side
THE SQUAT IN EVERYDAY LIFE – PARTICULARLY SUITABLE FOR EVERYDAY USE
There are so many ways to train strength, endurance, flexibility and coordination directly in everyday life without spending extra time.
The squat in particular can be integrated directly into everyday activities. In everyday activities such as brushing your teeth, going to the toilet, putting the dishwasher in and out, fetching files from a deep cupboard, at the shelf in the supermarket, lifting heavy objects.
While doing this, tense your knees in the direction of the middle toes and say to yourself inwardly: “Firm,stable, supple!”
Let your life be gymnastics and activate your “non-chocolate side” again and again in everyday life!
Set “anchors” in everyday life:
The new fitness formula by Petra Schreiber-Benoit: 7 x 2 x 3 = 42!
Do the squat for three minutes while brushing your teeth.
This way you can keep fit for 2 x 3 minutes = 42 minutes (!) per week on seven days without spending any extra time!
FIT WITHOUT EXTRA EFFORT, BUT WITH ADDED VALUE!
Squat without Sport Tool
Muscles involved: front/back thighs, buttocks, lower back, hip flexors.
Starting position: Basic position with narrow hips.
Take one step to the side alternately on the right.
Perform a knee bend, lowering backwards and stretching the arms upwards past the ear.
Return to the centre and stand up.
Then step to the left and in the squat sit down backwards and stretch the arms past the ear.
and stretch the arms up past the ear.
Important: Stabilise the back erect with the powerhouse activated. Keep the head in extension of the spine.
Squat, one leg extended
Muscles involved: front/back thighs, buttocks, lower back and hip flexors.
Stabilisation and coordination.
Starting position: Stable standing.
Alternately, from a narrow-hip stance, open one step to the right.
Extend the opposite leg.
Lower yourself down to the back in the middle.
Return to starting position through centre.
Open one step to the left.
Extend the opposite leg.
Sit back down in the centre.
The arms are in slight external rotation at the sides and the fingers are spread.
Return the arms to the starting position when standing up.
Variation: Stretch both arms forward past the ear.