The most effective exercises for your training

This is a paid publication presented by OCHSNER SPORT

Being fit, slim and healthy. Who doesn’t want that? But normally there is no time to train, the sports club or the gym. However, there are simple tips to improve your health and increase your calorie intake.

  • If possible, always walk. Get off one bus stop earlier to rack up even more steps. If you are traveling by car, park as far away from the entrance as possible. This way you gain a few meters of trail.
  • Take the stairs instead of the escalator or elevator. A short walk also burns calories and reduces stress and frantic pace.
  • Sitting for long periods increases the risk of cardiovascular disease. Get up from time to time, take a walk and, in the best case, climb some stairs.
  • Eat only when you are hungry. Make sure you eat plenty of fresh vegetables and fruits and drink enough water.
  • Incorporate strengthening exercises into daily life. A few push-ups before eating or squats while you brush your teeth are a good first step.

All of these tips are effective and you can easily integrate them into everyday life.

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As the largest supplier of sports equipment in Switzerland, OCHSNER SPORT takes care of your equipment and is there to advise you. From events, sports trips and practical advice to the right clothing, shoes and equipment, we have everything you need to improve your fitness. And best of all: OCHSNER SPORT is now available exclusively for CLUB members 20% on all sports and leisure shoes.

As the largest supplier of sports equipment in Switzerland, OCHSNER SPORT takes care of your equipment and is there to advise you. From events, sports trips and practical advice to the right clothing, shoes and equipment, we have everything you need to improve your fitness. And best of all: OCHSNER SPORT is now available exclusively for CLUB members 20% on all sports and leisure shoes.

If you want to lose weight or build muscle, you can also get your body in shape with the following exercises in your own four walls.

The living room as a sports field

Russian Roulette: Sit on your stomach and bend your legs at right angles. The upper part of the body leans slightly back, the back remains straight. Keep your arms close to your stomach, and then twist your entire torso from side to side as far as you can. The head moves with you. Pro Tip: The exercise can be performed with just bodyweight or with light additional weight using dumbbells or kettlebells. Time: 3 x 30 seconds.

Nike Renew In-Season TR 11 Women’s Fitness Shoe

This fitness shoe impresses with its deep, comfortable footbed and soft, comfortable foam. This makes the shoe ideal for your HIIT classes, from floor exercises to treadmills. The Nike Renew In-Season TR 11 is now available at a special price of 20% off for CHF 75.90 instead of CHF 94.90.

This fitness shoe impresses with its deep, comfortable footbed and soft, comfortable foam. This makes the shoe ideal for your HIIT classes, from floor exercises to treadmills. The Nike Renew In-Season TR 11 is now available at a special price of 20% off for CHF 75.90 instead of CHF 94.90.

TRX row: Grab the loops with your arms outstretched, palms facing each other, body tense and flat as a board. Place your feet hip-width apart. Keeping your body straight and stable, pull your elbows behind your torso until they are level with your palms. Go back to the starting position. Pro Tip: The steeper the body angle, the more difficult. Time: 3 x 10 repetitions.

lungs: Firms legs and buttocks. Step forward with one leg so your knees don’t show past your toes when you bend. The knee should point in the same direction as the toes. Bend your leg down until your thigh and lower leg form a right angle, as you inhale. If you have knee problems, you can also do the back lunge. Pro Tip: Make sure you execute the move correctly to avoid injury. Time: 12 x per leg (3 rounds).

Men’s fitness shoe Fila Knitted Trainer

The comfortable sports shoe impresses with its knitted upper material in 3D optics. Thanks to a slight drop and a sporty last, it is also extremely comfortable to wear. The Fila Knitted Trainer men’s fitness shoe is now available at a special price of 20% off for CHF 55.90 instead of CHF 69.90.

The comfortable sports shoe impresses with its knitted upper material in 3D optics. Thanks to a slight drop and a sporty last, it is also extremely comfortable to wear. The Fila Knitted Trainer men’s fitness shoe is now available at a special price of 20% off for CHF 55.90 instead of CHF 69.90.

Side Planks: Lie on your left side, with your legs on top of each other or cross your upper leg over your lower leg. Support yourself on your left forearm and lift your hips off the ground. Extend your right arm up. Pro Tip: The torso and legs should tie in one line. Time: wait 30 seconds.

Box jump: Start in a deep squat, lean your upper body slightly forward, reach your arms back at an angle. Use the momentum of your arms when jumping. Jump back to the starting position. Pro Tip: As an alternative, a chair or bench can be used for the exercise. Time: 3 x 10 repetitions.

HIIT: Short but intense

Most of the exercises can be done without any effort or equipment. The fastest way to get in shape is with high-intensity interval training, or HIIT for short. Depending on your fitness level, you can choose from various exercises, such as jumping jacks, stretch jumps, sprints, or exercises with medicine balls, bands, or kettlebells.

There are no hard and fast rules for intervals. They are usually between 20 and 60 seconds long. The rest between intervals should only be so long that you trust yourself to be able to do the exercise again. Important: do not overdo it, otherwise the risk of injury increases.

Nike Air Zoom SuperRep 2 Women’s Trainers

The fitness shoe is perfect for your fast-paced workouts, from HIIT to circuit training. Two powerful Zoom Air elements absorb your energy when you step down and return it to you when you push off. The Nike Air Zoom SuperRep 2 Women’s Running Shoes are now available at a special price of 20% off for CHF 127.90 instead of CHF 159.90.

The fitness shoe is perfect for your fast-paced workouts, from HIIT to circuit training. Two powerful Zoom Air elements absorb your energy when you step down and return it to you when you push off. The Nike Air Zoom SuperRep 2 Women’s Running Shoes are now available at a special price of 20% off for CHF 127.90 instead of CHF 159.90.

Submitted by a colleague

This post was created by Ringier Brand Studio on behalf of a client. The content is journalistically prepared and meets Ringier’s quality requirements.

Contact: Email Brand Studio

This post was created by Ringier Brand Studio on behalf of a client. The content is journalistically prepared and meets Ringier’s quality requirements.

Contact: Email Brand Studio

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