Exercises

Basic warm up
Special warm up
Exercises
Cool down
Principles of the training
Right intensity

This page is basically for my clients who are doing regular sessions with me. As soon as you are doing a workout on your own I would like to give you the chance to make sure if the exercise is done with the right technique. If you have any further questions regarding the right technique or other subjects regarding the exercises don't hesitate to contact me.

Basic warm up (8 - 15 min)

The basic warm up is a very important tool to prepare the body for an incoming workout with higher intensities. The basic warm up is normally a moderate cardiovascular workout which can be done by jogging, cycling, on the crosstrainer or similar workouts. the following bodily functions have an advantage of the basic warm up:

• Increase of body temperature from 37 up to 38 - 38,5 degrees
  By this the muscles, tendons, ribbons and cartilage become more elastic and the risk of injuries is significant lowered
   

• Mobilisation of the cardio vascular system which increases the physiologic readiness for the workout
   

• Mentaly preperation - increase of concentration and motivation
   

• Increase of the biochemical metabolism
   

• Increase of blood circulation and better oxygen support of the muscles
   

• Increased conductivity of the nerve system and increased reaction of muscle contractions

Special warm up (3 - 10  min)

In view to the following exercises special areas of our body have to be prepared for the incomming strain. The special warm up doesn't always mean a stretching. All in all a stretching in the beginning of an intensive workout is sometimes not recommendable. A stretching in the beginning is only sensefull, if the exercises during the workout demands a big range of motion or if you feel better with it. Generally we can say, that a long static stretching in the beginning of a workout is increasing the risk of injuries because of a decrease of the muscle tonus which affects a loss of stability during the exercise.
If you want to stretch before your exercise you should do it with small dynamic movements and not to the maximum position.

The special warm up can be done by mobilisation of the different joints which are involved in the following exercises and by doing the exercise with approximately half the intensity than during the main workout.

Exercises

The following animations have most of the time 3 pictures. If you should have slow internet connection wait a few seconds till you see the complete animation. I have kept the size of the files low to reduce the time for the download. If you should have any further questions regarding the technique please contact me.
 

Chest exercises	Back exercises	Shoulder exercises
Bench press sitting	Latpull to the chest	Shoulder press
Benchpress free weight	Latpull reverse	Side lift
Benchpress machine	One arm rowing	Front lift
Push up wide	Reverse flys	Upright row
Push up narrow	Dead lift	Upper arm rotation
Flys	Hip lift
Leg exercises	Arm flexor exercises	Triceps exercises
Squats	SZ-Curls classic grip	Trizeps push
Jumps	SZ-Curls forward grip	Rope pull
Leg extension	Hammer curls	Kickback
Leg curls	Hammer scott curls	French press
Lounges	Concentration curls	Dips
Standing glutes	Twisted curls	Push up narrow
Abdominal exercises	Gymnastic exercises
Crunches	Knee mobilisation	Knee twist
Cross crunches	Hip - Spine mobilisation
Toe touch	Chest - Shoulder mobilisation
Ball lift	Shoulder bridge
Ball touch	Shoulder bridge one leg
Hip lift	Side kick
Elbow stand	Leg lift
Stretching
Calf (m. gastrocnemius)	Calf (m. soleus)	Thighs (m. quadriceps)
Thighs (adductors)	Thighs (abductors)	Hipflexor
Gluteus	Abdominals	Back (m. latissimus)
Lower spine (twist)	Lower spine (stretch)	Hamstrings
Back (m. trapezius)	Chest	Shoulder
Trizeps	Arm flexor	Neck (m. trapezius)
Gym ball exercises
Abdominal stretch	Leg lift - seated	Hyperextension ball
Double leg balance	Spine stretch	Side crunches ball
Side lift gym ball	Leg lift - laying	Spine rotation ball
Leg lift neck supported	Spine twist	Inner thigh ball
Hundreds

Cool down

The cool down should be done to regulate the tension of the body down. The positive effect is a faster regeneration and a higher performance during the next session as well as a decreased risk of injuries.
The cool down is a very important part of the training. Without the cool down and the stretching there is almost a guarante for bodily problems in the future.

After the cool down there should be a stretching. At least for the parts of the body which were involved in the exercise. Generally you can say it is adviseable to make full body stretching.
The stretching should be done in a static position. No movement in the joint and the position should be kept for not less than 20 seconds. 2 - 3 sets per muscle are the optimum.

Principles of the training

Regularity

No training is long termed effective if there is no regularity. Regularity does not have to mean a daily exercise but a regular returning of a bodily stress. Two trainings per week each not less than 45 minutes is the minimum.If you like you can make 7 days a week a workout but important is to find the right intensity especially if you have a big volume of training.

Relation between Rest and work

The body needs time to regenerate from the training. He must repair damaged areas of the active and passive system of movement and he has to refill the energy stores. The time which he needs to recover depends on the intensity of the previous workout and the level and experience of the athlete.
A beginner for example needs apporximately 72 hours to recover complete while a preofessional athlete needs aproximately 48 hours. Of course the nutrition and the daily life style have a big influence on this as well. Important to know are the symptoms of an overtraining.

The most common symptoms, also from my own experience, are:

• sleepless

• aggressive

• hungry

• senstitve for illnesses

• pain/ injuries

• weak concentration ( I search always my keys J )

There are a lot more but they are very individual. The most accurate way to check this out would be to reach with purpose a overtraining but because of the risk of injury I can't recommend this. The most "normal" symptoms are the mentioned above, so if you recognize some of these you should check the intensity and the frequence of your physical workout.
If you are doing a regular workout already over a longer time and you recognize the mentioned symptoms please try to reduce the intensity. Sometimes you think the lack of performance is because of to less training, in deed it is a result of to much training and a to high intensity.

Right intenisty

The biggest mistake ever done is to choose the wrong intensity for the training. First of all the intensity can be regulated by the duration of a workout or by the resistance of an exercise. Common faults are especially made in the beginning by choosing to high intensities. Also advanced athletes many times step into the trap of an adiction to an increasing and increasing intensity. All what the body needs are longer rests to maintain or increase the performance.

Progressive trainings stimuli

The body only can reach a higher performance if we set a trainings stimuli which are increasing in their intensity. Keeping the intensities and would cause a stagnation of our progress. Setting higher stimuli is elementary for an ongoing improvment of your performance. Of course the higher our performance is, the slower the imrpovements will come. Certain trainings systems are developed to reach an optimal result. Which system works the best is individual depending on the athlete.

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