Personal Training / Personal Fitness

Outdoorfitness

aktivtraining CORE-Training, Fit for Business, Fitness, Krafttraining, Mobility-Training, Parkour / Free-Running, Personal Training / Personal Fitness

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Outdoorfitness

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JÖRG LINDER AKTIV-TRAINING
Mobil: 0177 / 4977232
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Personal Fitness und Gruppentraining

aktivtraining Baden-Baden, Fitness, Fitness - Short-and-simple, Funktionelles Training / Functional Training, Kettlebell, Krafttraining, Langhanteltraining, Personal Training / Personal Fitness, Uncategorized

Kalrsruhe / Baden-Baden / Rastatt / Ortenau:

http://www.aktiv-training.de/personal_training.html

Athletiktraining:

 http://www.aktiv-training.de/download/2013/02_02.04.13/Athletiktraining-und-Laufkoordination.pdf

Functional Training:

http://www.aktiv-training.de/download/2015/01_19.01.15/Functional-Training.pdf

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Jörg Linder / www.aktiv-training.de

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Kettlebell Swings

aktivtraining CORE-Training, Fit for Business, Fitness, Funktionelles Training / Functional Training, gesunder rücken, Gesundheitsförderung / Firmenfitness, Kettlebell, Krafttraining, Lauftraining für Einsteiger, Lauftraining für Fortgeschrittene, Personal Training / Personal Fitness, Triathlon , , , , ,

Kettlebell Swings are great for the lower back and for (explosive) hip extension.

Critical points:

  • Your shoulders have to be down while performing the swings.
  • Don´t get sloppy.  If your are:  Stop the exercise and make a rest.
  • Push your butt back: Use the hip hinge movement. The power derives from your hips.
  • Extend your hips explosively.
  • During the whole movement:  Your lower back, your spine, is erected.

 

If you want to train especially your lower back:

  • use light weights
  • do many repetitions
  • make a rest
  • do 2 – 3 intervals

If you want to train your explosiveness:

  • use light or middle weights
  • do only few (and fast) repetitions.
  • make a longer rest between the intervals
  • do up to 5 intervals
  • train only if you are physically and mentally fresh

If you want to train your endurance:

 

  • use light weights
  • do many repetitions
  • make a short rest
  • repeat
  • do 4 – 6 intervals

 

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Kettlebell für Einsteiger:  

http://www.aktiv-training.de/03_kettlebell_fuer_einsteiger.html

Kettlebell für Fortgeschrittene:

http://www.aktiv-training.de/05_kettlebell-training-fuer-fortgeschrittene.html

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JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271
Streetstepper: http://streetstepper-instructor.blogspot.de/
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Variations of the squat

aktivtraining CORE-Training, Fitness, Fitness - Short-and-simple, Funktionelles Training / Functional Training, Gesundheit, Krafttraining, Personal Training / Personal Fitness, Training , , ,

Try performing the (back) squat while:

  • holding a kettlebell or a dumbbell on one side
  • holding two kettlebells or dumbbels on each side
  • holding a kettlebell or medicine ball with both hands behind the neck

 

Try also the front squat. During the front squat the weight is in front of your center of mass. Try performing it while

  • holding a kettlebell at the grip (goblet squat)
  • holding a medicine ball in frot of you
  • holding a cleaned barbell on your chest, in your hands or at your arms.

 

When you squat four to five times a week, you should perform three to four times the back squat.

 

 

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JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271
Sturzprävention: www.sturztraining.de
Streetstepper: http://streetstepper-instructor.blogspot.de/
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