10 exercises for strong muscles

Logically, at a certain point in the midst of the Corona lockdown, the usual workouts at home become a bit monotonous and you and your muscles can crave new impulses.

But even if you have dumbbells at home, you can be happy with a change in perspective.

Head down and feet in the air, or against the wall, you get this one.

Also, gravity challenges your body in a very unusual way and your coordination and sense of balance are also in demand.

Preparation: You need 20 minutes, a wall and some space

All you need for the wall workout is 20 minutes and a clear wall with space around you. To be on the safe side, you can place an exercise mat in front of it.

Note, however, that this does not escape. If your wall is white, and you want to keep it that way, it’s best to train barefoot. So you have more grip than socks.

If you have an easy-care wall or train outside, just wear sneakers.

Training goals: burn fat and muscle

The training is advanced in terms of exercise selection and pacing, and helps establish new training stimuli for muscle growth throughout the body.

Handstands work your arms, shoulders, and upper back, wall burpees work your entire body, and wall squats and hip thrusts strengthen your legs and glutes, among other things. Don’t worry – we’ve included additional exercises for the stomach – both the rectus and oblique abdominal muscles are used here.

But that’s not all: Because we do the training together as high-intensity interval training (HIIT), you’re working in a high heart rate range all the time, which increases your burn. fat properly.

This is how HIIT training works

Ten exercises await you, all performed on the wall. Each exercise lasts 30 seconds.. The intervening ten seconds are less for catching your breath and more for shifting into the next position. There are two rounds: after the first there is a longer rest.

You’ll feel it pretty quickly: your heart rate stays elevated throughout the entire workout; he can really step on the gas with wall jumps, mountain climbers, and wall burpees.

If it’s too much for you, you can take a break at any time or do the exercises with low impact, that is, much more slowly. Safety always comes first. Anyone who loses contact with the wall in handstand positions simply comes back up.

Very important: Heat well, in the video we show you how to do it, please don’t skip this part. Take a good look at the explanations of the exercises, pause the video and try all the exercises at your own pace. If you feel safe, you can start: come on, let’s go up!

The ten exercises on the wall in detail.

In the warm up, you can expect slow squats to mobilize your entire rear body and back mobilization. You also expand your chest, warm up your arms and shoulders.

So it starts with:

1. Wall jumps

This is where you’ll warm up, especially your thighs, buttocks, and calves: bend your knees, touch the ground in front of you, and jump as high as you can. At the top, touch the wall briefly and land softly. Start again.

2. Wall sit with calf raises

Was that exhausting? Then sit for a moment – in the air! Lean your whole back against the wall, your knees at a right angle, and stay here until your thighs shake!

If you want more, you can also train your calves by alternately raising and lowering your heels.

3. Push up handstand

Stand facing the wall and do a handstand, brace your feet against the wall and hold them. If you have the strength, do small pushups here, that is, gently lower yourself down with your arms and push yourself up hard. Keep your back straight, shoulders away from your ears.

4. Wall Burpees

Now it gets a bit tricky: you lean against the wall again, but from the horizontal support position. First you do a burpee: jump, land, reach the board on the floor and then, attention: do not jump back up immediately, as you know from the classic burpee, but first place your hands one after the other on the wall, so you like a taut mast leaning directly against the wall. Go back to the board, jump off and start again. Take a good look at it before imitating it.

5. Triceps Extensions

The good news: your legs get a break. The bad: your arms don’t. This is where arm extension comes in: take a step away from the wall and lean against it with your arms straight, about shoulder-width apart.

Now slowly lower yourself from the straight arm position to the wall. Push your elbows in – they stay close to your ears.

The movement comes from the triceps, just let gravity do the work and keep your back straight. Return forcefully to the stretched starting position.

6. Wall Mountain Climbers

For wall mountain climbers, return to a handstand position with your feet on the wall for support. Now try alternately pulling one knee towards your stomach towards your body. That sounds easier than it is. This is how the classic abdominal exercise becomes a full body exercise!

You may lose your center of gravity and contact with the wall. Then land softly and return to a handstand. Try to imitate the movement in a controlled way. Squeeze everything to keep your balance. If it gets too strenuous for you, just stick to the classic mat-climbing variant. If you want more, just bring more speed.

7. Right Leg Hip Thrusts

Supported enough! Lie on your back facing the wall so that you can initially rest your right leg comfortably at a right angle to the wall.

Push your foot up into the bridge of one leg, pushing your free leg up into the air and tucking your toes in to activate all the muscles in the leg. Squeeze the buttocks and do not lower them to the floor: keep the tension.

8. Left Leg Hip Thrusts

Now repeat the hip thrusts on the other side. She always pushes her hips up and flexes her toes. Think of your firm butt to activate these muscles more. Go up fast and go down slow.

9. High five abs

The penultimate exercise is a crunch variation, in which you get into the face-up butterfly position and pinch your toes in front of the floor wall. Now step on the long lever with your arms straight from the supine position and high-five the wall above you. Slowly downwards and with momentum upwards.

10. Oblique Crunches

Finally, a specific exercise for the oblique abdominal muscles: From a supine position, place your feet hip-width apart on the wall. The knee joints form a right angle. Now lift your head and shoulders off the floor and move your hands past your knees toward the wall: left, right, always alternating.

Wow, congratulations, you made the first round! Now you’ve earned a breather and a glass of water. Dab the sweat and hopefully start over in round two! Then you can book a day off for tomorrow with a clear conscience.


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