What is your favorite exercise and why
The 6 favorite exercises of our FIT STAR trainers
FIT STAR FITNESSBLOG I Topic: Training
Do you need some inspiration for your workout again? We asked our FIT STAR trainers Stella and Tim how they train and introduce you to their 6 favorite exercises - including tips on how to do them and an explanation of what makes the exercises particularly effective. The best thing to do is to try it out for your next training session!
Stella and Tim are trainers in our FIT STAR Nuremberg and are of course very familiar with fitness training. Every day they answer your questions, improve you in the execution of the exercises or give helpful tips on the right weight. Of course, the two of them also train regularly themselves. We asked them what their favorite exercises are, why this is so and what you should pay attention to when performing the exercise.
Stella's favorite exercises
SHOULDER PRESSES (free weights)
- Trained muscle groups:entire shoulder muscles (deltoideus)
- Be careful:Bring your wrists in a line over the elbows
- Effectiveness:high - the entire shoulder muscles are activated
- I particularly like the exercise because:the shoulder is shaped and the neck muscles are relieved
- Suitable:rather for advanced users, beginners should do the exercise on the device
That's how it works: Take two dumbbells and sit on an incline bench with an upright backrest. Direct your gaze straight ahead and form a slight hollow back in the area of your lower back to relieve the spine. Now lift the dumbbells up to the level of your head. Your arms are angled, your upper and lower arms form a 90-degree angle, and your upper arms form a straight line with your chest. From this starting position you push the dumbbells straight up. Stop shortly before your arms are fully flexed, hold this position for 1-2 seconds and then slowly let the weight drop again.
BACK EXTENSION (HYPEREXTENSION)
- Trained muscle groups:Back muscles along the spine (erector spinae), back thigh muscles (hamstring muscles)
- Be careful:Keep your back straight and do not overstretch at the end, do the exercise slowly
- Effectiveness:medium - is the opponent of the hip flexor and relieves it
- I particularly like the exercise because:it is very good for core stability
- Suitable:for people with predominantly sedentary work
That's how it works:Adjust the device so that the top edge of the cushion is below your pelvic bones. This is the only way to have the maximum range of motion. Cross your arms in front of your chest and slowly lower your upper body until there is a 90-degree angle between your thighs and your upper body. Pause briefly, slowly straighten your upper body again, and then start the next repetition.
- Trained muscle groups:Leg extensors and flexors, four-headed thigh muscles (quadriceps femoris), back thigh muscles (hamstring muscles), gluteus muscles
- Be careful:when moving down Move your buttocks back and down, keeping your back straight, tensing your stomach and putting your weight on your heels
- Effectiveness:high - trains the main muscles of the lower body and trunk, is a complex exercise
- I particularly like the exercise because:you train many muscle groups at once and the exercise is very strenuous as a result
- Suitable:rather for advanced users
That's how it works:The barbell rests on your shoulders, more precisely on your trapezius and the back of the deltoid. You grasp the barbell shoulder width in the overhand grip. Push your elbows back as far as possible. Tense the abdominal muscles and hold a slightly hollow back. Put your feet shoulder-width apart and turn your toes slightly outwards. Push out your chest and make sure that your back is exactly straight except for the slightly hollow back.
Now slowly bend your legs, pushing your buttocks backwards and leaning your upper body forward. Make sure that your knees are stable and that the tips of your knees are pointing in the same direction as your toes. Stop the movement as soon as your thighs are parallel to the floor and pause for a moment. Then push yourself up again until your legs are almost completely stretched.
Tim's favorite exercise
- Trained muscle groups:Broad back muscle (latissimus dorsi), trapezius muscle (trapezius), biceps
- Be careful:Maintain body tension, comply with Full ROM (Range of Motion = range of motion)
- Effectiveness:high - trains the entire upper back muscles and contributes to better body tension
- I particularly like the exercise because:it is a functional exercise that can be performed anywhere, anytime
- Suitable:for beginners with resistance band or on the chin-up machine with auxiliary weight, for advanced users with their own body weight and / or additional weight
That's how it works: Stand under the pull-up bar and grasp it much more than shoulder width in the overhand grip. Lift your feet slightly off the ground and hang yourself on the bar with your arms outstretched (but your elbows slightly bent to relieve the joints).
Tense the abdominal muscles and pull yourself straight up. Keep your elbows in front of your body. As soon as you have reached the bar with your chin, stop the movement, hold the position briefly and slowly let yourself down again after 1-2 seconds.
SUMO TAIL LIFT (DEADLIFT)
- Trained muscle groups: back thigh muscles (hamstring muscles), gluteus muscles, back muscles along the spine (erector spinae), trapezius muscles
- Be careful:Keep your back straight, pull your shoulder blades together
- Effectiveness:high - trains the often neglected gluteal muscles
- I particularly like the exercise because:A very special feeling of success flows through me with a clean execution with high weight
- Suitable:only for advanced users
That's how it works: The barbell is in front of you on the floor so that your shins are almost touching the bar. The difference between sumo and conventional deadlifts is the stance. It's called sumo because it is very similar to the squat-like stance used by sumo wrestlers. Your feet are therefore positioned further apart than your hands and shoulders. You also grip your hands closer together than with a conventional deadlift. The tips of your toes are pointing outwards 45 degrees. Tense your abdominal muscles, make sure your back is straight and form a slight hollow back in your lower back. Keep your back in position as you bend your knees until your thighs are parallel to the floor.
Now you hold the barbell shoulder-width apart in the overhand grip. Your gaze is directed forward and you push yourself up with your legs so that the barbell moves up close to your shins until your upper body is upright. Hold the position briefly. Then slowly return to the starting position.
LIFT A LEG
- Trained muscle groups:Abdominal muscles (rectus abdominis), inner hip muscles (Illiopsoas)
- Be careful:Maintain tension in your stomach, pull your knees as close to your chest as possible
- Effectiveness:high - trains the entire core muscles
- I particularly like the exercise because:it leads to rapid muscle fatigue
- Suitable:for everyone who can support their body weight to the point of exhaustion
That's how it works: Stand between the supports of the dip stand. Then support yourself on your forearms and enclose the support with your hands to provide more support. Tense your abdominal and back muscles. Make sure that you also tense your neck and shoulder muscles so that your body does not sag when you start exercising.
Now lift your feet so that your legs are in the air. Tense your legs and slowly bring them up until your thighs touch your chest.
Hold the position for 1-2 seconds. Then lower your legs back to the starting position without putting your feet down. Perform exercise without swing.
And what does your favorite exercise look like?
Show us on Instagram and tag us on your pictures (@fitstar_de) and maybe we will soon share your training picture. Take a look at those tooVideo explanations from our trainers on Facebook to: FIT STAR Munich, FIT STAR Berlin, FIT STAR Frankfurt, FIT STAR Leipzig, FIT STAR Nuremberg and FIT STAR Fürth.
Sporty, personable, good-looking: our members as FIT STAR brand ambassadors
Sporty, personable, good-looking: our members as FIT STAR brand ambassadors
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