CARDIO TRAINING CIRCUIT WITH T-BOW®
Development: warming - strengthening - resistance - strengthening - resistance. Time intervals: load for strengthening exercises about 60 seconds. Rest: 30 seconds, endurance exercises of 2 to 4 minutes. *Start: warm-up of 3 to 4 minutes with various exercises of your choice. * Three basic strength exercises: e.g. abdominal muscles (6a+b), Back muscles (7a) and arm/shoulder/chest muscles (9). * First resistance exercise with the T-Bow®, e.g. Walking. * Again, three basic strength exercises: e.g. oblique abdominal muscles (6c), back muscles (7b) and thighs (8b). * Finish: resistance exercise, e.g. swinging with push-ups (10). Of course, you can also do all the exercises separately. Proposals to increase the load: - add 2 exercises without rest, - increase the tempo, - Difficult variants.
Warm-up exercises - put into action with the T-BOW®
* Warm-up-activation exercise 4: step up and knee elevations. Starting position: in front of the T-BOW®, first from the starting position to the highest point of the arch, up and down with both feet. The arms swing loosely next to the body. Then, from the starting position to the ascent to the highest point of the arch, raise one knee and again. The arms swing loose next to the body or rise. Execution time between 2 and 4 minutes.
Warm-up and cardio-resistance exercises with T-BOW®
Warm-up-Activation 5, resistance exercise 1 Walking · Walking Put the T-BOW® in the unstable starting position and use it transversely. One foot in the middle and the other foot on one edge. From the starting position, the feet tense each other and walk, then change sides. The arms swing loosely next to the body. Run for approximately 2 to 4 minutes. Difficult variant: put both feet on the outer edge and change sides. Always push your knees actively outwards.
Warm-up-activation 6, resistance exercise 2 Rocking back and forth · Swinging back and forth T-BOW® starting position and longitudinal use. In the step position, place the feet apart at the height of the hips at the edges. Alternatively, put weight on your feet and walk, then change sides. The arms swing loosely next to the body. Run for approximately 2 to 4 minutes. Tip: all exercises with the T-BOW® as a swing are not only for heating up, but are also ideal for training the muscles of the legs and buttocks.
Basic strength exercises with T-BOW®
Basic Strength Exercise 6a Abdominal Muscles (Initial position) Starting position, lie on your back, the buttocks on the edge of the support mat, place them so that the lumbar spine is in its natural curvature resting on the curvature of the arch.
Basic Strength Exercise 6b Straight abdominal muscles (Basic exercise) From the initial position, the hands behind hold the head and hold the neck, the elbows point outwards and the head rests relaxed between the hands. Run up to 60 seconds of charging, then 30 seconds of rest. Variant with outstretched arms in front. Raise your head at the same time and look at your hands.
Basic strength exercises with T-BOW®
Basic Strength Exercise 6c Oblique abdominal muscles (Difficult variant) From the initial position, diagonally turn one arm towards the knee. To increase the exercise load, turn up diagonally. Run up to 60 seconds of charging, then 30 seconds of rest.
Basic Strength Exercise 6d Oblique abdominal muscles (Additional variant) Starting position: lateral position, buttocks on the floor, legs at an angle forward. From the starting position, raise the trunk up laterally. To increase the intensity: use the resistance bands stretched upwards. Run up to 60 seconds of charging, then 30 seconds of rest.
Basic strength exercises with T-BOW®
Basic Strength Exercise 7a Back muscles / Buttocks · Back muscles / Buttocks (Basic exercise) Starting position: in a prone position on the T-BOW® so that the navel is approximately at the highest point of the arc. From the initial position, the upper part of the body rises and rotates the arms externally (the thumbs point out of the body). Run up to 60 seconds of charging, then 30 seconds of rest.
Basic Strength Exercise 7b Back muscles / Buttocks · Back muscles / Buttocks (Difficult variant) From the initial position, lift the upper body and turn your arms outwards (the thumbs point to the sky). Stabilize the movement here and extend your arms towards the upper part of the body, push forward and return to the shoulder line. Run up to 60 seconds of charging, then 30 seconds of rest.
Basic strength exercises with T-BOW®
Basic Strength Exercise 8a Hamstrings / Buttocks · Hamstrings / Buttocks (Basic exercise) Starting position: lie on your back with the shoulder girdle and occiputus supported on the T-BOW®. From the initial position, the buttocks are raised so that the body forms a line.
Basic Strength Exercise 8b Hamstrings / Buttocks · Hamstrings / Buttocks (Difficult variant) Starting position: as in the basic exercise, but with unipodal support and the lower part of the other leg stretched. Run up to 60 seconds, then 30 seconds of rest.
Basic strength exercises with T-BOW®
Basic Strength Exercise Arm/shoulder/chest muscles · Arms/Shoulders/Tw Muscles (Basic exercise) Starting position: On your knees, your arms slightly in front of your shoulders, your hands on your handles, your stomach tense. From the initial position, the upper part of the body goes down, the elbows pointing a little back, away from the body. Run up to 60 seconds of charging, then 30 seconds of rest.
Basic Strength Exercise 10 Arm/shoulder/chest muscles · Arms/Shoulders/Tw Muscles (Difficult variant) Starting position: Turn the T-BOW® around and use it unstable. Legs kneeling or stretched, arms slightly in front of the shoulders, hands resting on the edges, tense belly. From the starting position, apply pressure alternately to the T-BOW® edges and balance. Run up to 60 seconds of charging, then 30 seconds of rest.
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By Kerstin Obenauer · T-BOW® Germany International
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