Workouts with fitness bands
Acupressure mat Instructions
Yogasession
Filtern nach
- Pilates
- Yoga
- Krafttraining
- Schwimmen
- Tanz
- Leichtathletik
- Crossfit
- Tennis
- Calisthenics
- Boxen
- Radsport
- Beine
- Oberschenkel
- Brust
- Arme
- Schulter
- Rücken
- Po
- Bauch
- Bizeps
- Musclegrowth
- Weightloss
- Endurance
- Stretching
- Relaxation
- Rehabilitation
- Recovery
- Yoga
- Musclegain
- Long fitness bands
- Bänderstange
- Fitnessbänder kurz
- Schwingstab
- Fitnessmatte
- Yogamatte
- Grifferweiterung
- Akupressurmatte
- Fußschlaufe
- Liegestützgriffe
- Bauchroller
- Gewichtsmanschetten Fuß
- Gewichtsmanchetten Hand
Disappointed step
1. Start the exercise in an upright standing position. Your feet are about shoulder-width apart. You briefly stretch the fitness band between your ankles. Your knees are slightly bent and...
- Musclegrowth
- Weightloss
- Endurance
Attractive knee
1. Stand upright on the mat and pull one knee to your chest with your hands.
2. Hold the stretch while the other leg lies flat on the floor...
- Stretching
- Relaxation
-
Rehabilitation
Archer Push-ups
1. Place one grip directly under the chest and the other further to the side. Position your hands on them and get into the push-up position, with one arm almost...
Produkte
- Musclegrowth
Frontal arm abduction
1. For this exercise, take an upright, shoulder-width stance. Then you need to briefly wrap the fitness band around your wrist and clench your hands into fists. Your arms are...
- Musclegrowth
Arm abduction backward
1. Take a shoulder-width, upright stance. Keep your arms extended behind your back and wrap the fitness band briefly around your wrists. The hands are extended and clenched into fists.
Arm raise
1. Take a shoulder-width, upright stance. Place the fitness band just above the elbows. Raise your arms to shoulder height so that your forearms point upwards. Your palms face each...
- Musclegrowth
Arm crossing
1. For this exercise, take an upright, shoulder-width stance. Then briefly stretch the fitness band between your hands and secure it with your thumbs. Your arms should be slightly bent...
- Musclegrowth
Rear lunges
1. Stand upright with your feet shoulder-width apart. Place the fitness band long around your hips, at navel height.
2. Take a forward lunge step. Make sure to keep...
- Musclegrowth
- Weightloss
- Endurance
Lunge with ankle weights
1. Stand upright and attach weight cuffs to your feet.
2. Alternately take a big step forward with each leg into the lunge position, go deep into the squat,...
- Musclegrowth
- Weightloss
- Endurance
Lunge with knee bend
1. First, place the fitness band just above your knees. For more stability, you can rest your hands on your hips.
2. Now take your left leg back to...
- Musclegrowth
Lunges
1. Stand upright with your feet shoulder-width apart. Place the fitness band long around your hips, at navel height.
2. Take a lunge step. Keep your back straight while...
- Musclegrowth
- Weightloss
- Endurance
Lunge with kick with ankle weights
1. Start in a normal lunge position with ankle weights on your feet.
2. Perform a forward lunge and immediately follow with a powerful kick with the back leg...
- Musclegrowth
- Weightloss
- Endurance
Bear stand hold
1. Start here initially in the quadruped position.
2. Now lift yourself slightly so that your legs are supported only by your toes. Your entire body is under tension....
- Musclegrowth
Abdomen and Face
1. Lie down with your stomach and face directly on the acupressure mat.
2. Breathe deeply in through your nose and out through your mouth.
3. Gently move...
-
Rehabilitation
- Relaxation
- Recovery
Stretching Abs and Back
1. Stand upright on the mat.
2. Stretch out one arm and pull it sideways over your head to stretch your belly and back.
- Stretching
- Relaxation
-
Rehabilitation
Abdominal massage
1. Lie down on your stomach on the acupressure mat.
2. Breathe in deeply and release all tension as you exhale.
3. Gently lift your pelvis and lower...
-
Rehabilitation
- Relaxation
- Recovery
Knee Ab Wheel
1. Kneel on a soft mat or the floor and hold the ab roller with both hands on the handles.
2. Keep your back straight and your abdominal muscles...
-
Ab wheel with three training levels
Produkte
- Musclegrowth
Standing ab wheel
1. Stand upright and hold the ab roller with both hands in front of your feet on the floor.
2. Slightly bend your knees and keep your back straight...
-
Ab wheel with three training levels
Produkte
- Musclegrowth
Ab wheel side
1. Kneel down as in the first exercise and hold the ab roller in front of you.
2. Instead of rolling straight ahead, lean slightly to the side and...
-
Ab wheel with three training levels
Produkte
- Musclegrowth
Ab Wheel Slalom
1. Start in the kneeling position with the ab roller in front of you on the floor.
2. Roll the ab roller out in an S-shaped movement in front...
-
Ab wheel with three training levels
Produkte
- Musclegrowth
Tree
Stand upright and shift your weight onto one leg. Place the sole of the other foot inside the standing leg, either at the ankle, below the knee, or above the...
-
Yoga
- Relaxation
-
Rehabilitation
Yoga
Climber with weighted ankle cuffs
1. Start in a plank position on the floor with ankle weights on your feet.
2. Alternately pull your knees quickly and controlled towards your chest, switching legs in...
- Musclegrowth
- Weightloss
- Endurance
Leg Stretch
1. Stand upright on the yoga mat, bend one leg and place your hands on the mat while keeping the other leg straight. Lean down towards the bent leg.
...
- Stretching
- Relaxation
-
Rehabilitation
Leg abduction while standing
1. Place the fitness band briefly around your ankles. For this exercise, stand sideways to a wall or a chair to support yourself with your left hand. Then shift your...
- Musclegrowth
Leg lowering
1. Lie on your back and wrap the fitness band briefly around your ankles. Then stretch your legs upwards and open them slightly so that the fitness band is slightly...
- Musclegrowth
Leg adduction in side position
1. Lie on your left side and place the fitness band just below your feet. Then place your right foot flat in front of your left extended leg and stand...
- Musclegrowth
Leg curls with fitness band short
1. Place the fitness band briefly around your ankles. When performing the exercise, keep your back straight. For more stability, you can place your hands on your hips.
2....
- Musclegrowth
Leg curl
1. Lie flat on your stomach on the mat. Place the fitness band lengthwise around your ankles and bend your legs slightly.
2. Pull your feet towards your buttocks....
- Musclegrowth
Pull legs while lying down with foot loop
1. Lie on your back on the mat and extend one leg through the fitness band. Arms lie flat on the mat and the legs are stretched out.
2....
- Musclegrowth
Legs (Back) Stretching
1. Sit upright and bend forward with a straight back, as if you were going to bow.
2. Try to place your palms on your feet or get as...
- Stretching
- Relaxation
-
Rehabilitation
Stretching legs (back side) and glutes
1. Sit on the mat and stretch out one leg while keeping the other bent.
2. Pull the arm on the side of the bent leg over the head...
- Stretching
- Relaxation
-
Rehabilitation
Leg raises on the mat
1. Lie flat on your back for this. Your legs are stretched out and your hands are placed under your buttocks.
2. Tighten your abdomen and press your back...
- Musclegrowth
- Weightloss
- Endurance
Leg raises from the quadruped position
1. You start this exercise again in the all-fours position on the mat.
2. Now stretch your left leg backward and upward so that the muscles in the lower...
- Musclegrowth
Single-leg leg raises with foot loop
1. Lie on your back on the mat and extend both legs through the fitness band. Your arms lie flat on the mat and your legs are stretched out.
...
- Musclegrowth
Leg raises for the inner thigh
1. Lie down on the training mat and try to bend the upper leg so that your foot is flat on the training mat. Your lower leg is stretched out...
- Musclegrowth
Leg raises lying down with foot loop
fabric fitness bands long sets, fitness mat, door anchor, wall anchor, foot loops
- Musclegrowth
Leg raises with push-up grips
1. Lie on your back on the floor, arms at your sides with your hands on the push-up handles. Your legs are straight.
2. Lift the straight legs up...
Produkte
- Musclegrowth
Leg raises with extensor using push-up handles
1. Start as with leg raises by lying on your back on the floor and holding the push-up handles with both hands.
2. Lift the straight legs and additionally...
Produkte
- Musclegrowth
Leg opener in the supine position
1. First, place the fitness band briefly around your ankles. Lie on your back, stretch your legs upwards, and press them together. Your arms should lie parallel to your body....
- Musclegrowth
Leg paddling
1. Lie flat on your back for the leg paddling exercise. Your legs are stretched out and your hands are placed under your buttocks.
2. Tighten your abdomen and...
- Musclegrowth
Leg press
1. Lie on your back and stretch the fitness band long under the soles of your feet. Bend your legs at a 90° angle.
2. Extend your legs at...
- Musclegrowth
Leg press with fitness band short
1. Place the fitness band briefly around both feet and slowly go down on your knees. Your arms and thighs should be perpendicular. We recommend performing the exercise on a...
- Musclegrowth
Leg stretches on the mat
1. Sit on your mat and place the fitness band just above your ankles. Support your hands with bent elbows shoulder-width behind your hips. Tense your entire body, especially your...
- Musclegrowth
Leg stretches while sitting
1. For this exercise, you need a training band and a chair. Place the fitness band briefly around your left ankle and attach the other end to the chair leg.
Leg stretches while standing
1. Place the fitness band briefly around your ankles. For this, you need a wall or a chair to support yourself. Stand sideways for this. Shift your weight onto your...
- Musclegrowth
Leg stretches in the quadruped position with foot loop
1. Get into the all-fours position and wrap the fitness band long around your foot.
2. Stretch the leg backward until you reach a good resistance for you. Make...
- Musclegrowth
Leg raises while lying down
1. Lie on your back on a training mat. Place the fitness band briefly around both feet and bring your knees over the hip joint. For support, place your arms...
- Musclegrowth
Mountaineer
1. Place the fitness band long around your hips and get into the push-up position. The arms are positioned shoulder-width under the shoulders. One foot is at the level of...
- Musclegrowth
- Weightloss
- Endurance
Climber on the mat
1. The starting position is the same as the classic plank, but with straight arms. Your back is slightly bent.
2. Now pull your knees forward to your chest...
- Musclegrowth
- Weightloss
- Endurance
Diagonal mountaineer
1. This exercise is performed in the plank position. You place the fitness band briefly around your instep. The legs and arms are shoulder-width apart.
2. Now you bring...
- Musclegrowth
- Weightloss
- Endurance
Mountaineer slowly with push-up grips
1. Start in the plank position with your hands on the push-up bars, legs extended behind you.
2. Slowly and controlled, bring your knees to your chest without twisting...
Produkte
- Musclegrowth
- Weightloss
- Endurance
Mountaineer with fitness band short
1. This exercise is performed in the plank position. You briefly place the fitness band around your instep. The legs and arms are shoulder-width apart.
2. Now slowly bring...
- Musclegrowth
- Weightloss
- Endurance
Mountaineer with push-up handles
1. Place the push-up handles on the floor and get into a high plank position by placing your hands on the handles and extending your feet behind you.
2....
Produkte
- Musclegrowth
- Weightloss
- Endurance
Climber sideways
1. This exercise is performed in the plank position. You briefly place the fitness band around your instep. The legs and arms are shoulder-width apart.
2. Now slowly bring...
- Musclegrowth
- Weightloss
- Endurance
Movement in the plank position – lateral opening of the arms and legs
1. This exercise is performed in the plank position. You place the first short fitness band around your wrists and your legs are shoulder-width apart. You place the second short...
- Musclegrowth
Bicycle Crunches Level 1
1. The starting position here is the same as for leg paddling. You can place your hands under your buttocks for support or simply on the floor.
2. Now...
- Musclegrowth
- Weightloss
- Endurance
Bicycle Crunches Level 2
1. The starting position here is almost identical to Bicycle Crunch Level 1. The only difference is that you place your hands on your temples and slightly lift your upper...
- Musclegrowth
- Weightloss
- Endurance
Biceps curl with fitness band short
1. Take a shoulder-width, upright stance. Now briefly grab the fitness band with your left hand. Stretch your other hand down and briefly fix the fitness band to your thigh....
- Musclegrowth
Archer
1. Take a shoulder-width, upright stance and step forward with your left leg. Briefly wrap the fitness band around the back of your left hand and grab it with your...
- Musclegrowth
Boxes with weight cuffs
1. Stand in a stable position with weight cuffs on your wrists.
2. Perform fast, alternating boxing punches by forcefully extending your arms forward and quickly pulling them back.
- Musclegrowth
- Weightloss
- Endurance
Wide push-up with push-up handles
1. Position the handles wider than shoulder-width on the floor. Get into the plank position and align your body so that your hands are placed clearly wider than your shoulders.
Produkte
Chest Pullover
1. Lie on your back on the mat. Hold the fitness band stretched with both hands above your head. Your arms are slightly bent.
2. Slowly pull the fitness...
- Musclegrowth
Chest pull-over with band bar
1. Lie on your back on the mat. Hold the fitness band stretched with both hands above your head. Your arms are slightly bent.
2. Slowly pull the fitness...
- Musclegrowth
Chest Muscle Stretching
1. Kneel on the yoga mat and place your forearms in front of your body.
2. Lean gently forward until you feel a stretch in your chest muscles.
- Stretching
- Relaxation
-
Rehabilitation
Chest press
1. Lie on your back on the mat. Secure the long fitness band behind your back under your shoulder blades. Hold the long fitness band with both hands with bent...
- Musclegrowth
Chest press with band bar
1. Lie on your back on the mat. Secure the long fitness band behind your back under your shoulder blades. Hold the long fitness band with both hands with bent...
- Musclegrowth
Chest press with handles
1. Lie on your back on the mat. Secure the long fitness band behind your back under your shoulder blades. Hold the long fitness band with both hands with bent...
- Musclegrowth
Butterfly one-armed
1. Lie on your back on the mat and hold the long fitness band firmly with one hand. Your arm should be slightly bent. Make sure the long fitness band...
- Musclegrowth
One-arm butterfly with handle
1. Lie on your back on the mat and hold the long fitness band firmly with one hand. Your arm should be slightly bent. Make sure the long fitness band...
- Musclegrowth
Butterfly with weight cuffs
1. Stand slightly bent with a straight back, the weight cuffs on the wrists.
2. Move the arms from the sides to the middle in front of the chest...
- Musclegrowth
- Weightloss
- Endurance
Butterfly reverse one-arm
1. Stand upright with your feet shoulder-width apart. Hold the fitness band long with one hand at shoulder height.
2. Pull the pull-up band outward until good tension is...
- Musclegrowth
Butterfly reverse one-arm with handle
1. Stand upright with your feet shoulder-width apart. Hold the fitness band long with one hand at shoulder height.
2. Pull the pull-up band outward until good tension is...
- Musclegrowth
Butterfly reverse one-arm with overhand grip
1. Stand upright with your feet shoulder-width apart. Hold the fitness band long with one hand at shoulder height.
2. Pull the pull-up band outward until good tension is...
- Musclegrowth
Butterfly reverse lying
1. Lie on your back on the mat and bend your legs. Hold the long fitness band firmly with both hands and stretch your arms upwards.
2. Slowly pull...
- Musclegrowth
Candle up
1. Similar to leg raises for beginners, lie on your back and pull your knees toward your chest. This time, your arms lie flat on the ground and serve as...
- Musclegrowth
Crunch with knee tuck
1. Lie on your back and place the fitness band just above your knees. Lift your legs at a right angle and open your legs about hip-width apart so that...
- Musclegrowth
Crunch with fitness band short
1. Lie on your back and briefly wrap the fitness band around your ankles. Lift your legs at a right angle and open your legs about hip-width apart so that...
- Musclegrowth
Crunches 2.0
1. Lie on your back on the mat and bend your legs. Hold the long fitness band from your neck down to your feet.
2. Bend your upper body...
- Musclegrowth
Crunches on the mat
1. Lie on your back and bend your legs. Press your lower back towards the mat to avoid an arch. Keep your hands close to your temples.
2. Now...
- Musclegrowth
Crunches with long fitness band
1. Lie on your back on the mat and bend your legs. Extend your upper body through the fitness band so that it rests on your chest.
2. Bend...
- Musclegrowth
Crunches with extended arms
1. Lie on your back on the mat and bend your legs. Hold the fitness band long with both hands in an overhand grip. The hands grasp the band at...
- Musclegrowth
The beetle on the mat
1. You lie completely stretched out on your back again. Your arms are also stretched back on the floor.
2. While your upper body remains on your mat, lift...
- Musclegrowth
The classic back relaxation
1. Lie flat on your back on the acupressure mat.
2. Position the mat so that it extends from the shoulder blades to the lower back.
3. Breathe...
-
Rehabilitation
- Relaxation
- Recovery
Diagonal crunches on the mat
1. The starting position is the same as with classic crunches.
2. In this type of crunches, the elbows touch the diagonally positioned knees. First, the left elbow touches...
- Musclegrowth
Diagonal climber with push-up handles
1. Start in a high plank position with your hands on the push-up handles. Your body should form a straight line from head to toe.
2. Alternately pull each...
Produkte
- Musclegrowth
- Weightloss
- Endurance
Diagonal crunch with fitness band short
1. Lie on your back and briefly wrap the fitness band around your instep. Lift your legs at a right angle and open your legs about hip-width apart so that...
- Musclegrowth
Diamond push-up with long fitness band
1. Get into the push-up position. Position your hands in the shape of a diamond and hold them at chest height. Keep your back straight.
2. Slowly lower your...
- Musclegain
- Weightloss
Diamond Push-up
1. Your body is in the push-up position and your hands are placed close together to form a kind of diamond.
2. Now lower your body until your lower...
- Musclegrowth
- Weightloss
- Endurance
Dips on the chair
1. Take a chair for support and place it at the head end of the mat. Do not put the chair on the mat, as it could damage it. First,...
- Musclegrowth
Dips with push-up handles
1. Place two push-up handles on a firm, elevated surface, such as a bench. Grip the handles behind you, extend your legs forward, and lift your body so that it...
Produkte
- Musclegrowth
Swivel chair
1. Sit upright on the mat, with the right leg bent and the left leg crossed over the right leg so that the left foot is next to the right...
- Stretching
- Relaxation
-
Rehabilitation
Eagle Flies
1. Stand upright with your hands clasped in front of your upper body.
2. Take a big lunge step to the right. Your left leg remains completely straight. Lean...
- Musclegrowth
- Weightloss
- Endurance
One-arm curls
1. Stand upright with your feet hip-width apart. Hold the fitness band long with a bent arm in an underhand grip. Keep your elbow close to your body.
2....
- Musclegrowth
One-arm curls with handle
1. Stand upright with your feet hip-width apart. Hold the fitness band long with a bent arm in an underhand grip. Keep your elbow close to your body.
2....
- Musclegrowth
One-arm curls without door anchor
1. Stand upright with your feet shoulder-width apart, placing one foot on the long fitness band. Hold the long fitness band with one hand in an underhand grip. Keep your...
- Musclegrowth
One-arm curls without door anchor with handle
1. Stand upright with your feet shoulder-width apart, placing one foot on the long fitness band. Hold the long fitness band with one hand in an underhand grip. Keep your...
- Musclegrowth
One-arm front raise
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand.
2. Lift the shoulder away from the body forward until you reach a...
- Musclegrowth
One-arm front raise with handle
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand.
2. Lift the shoulder away from the body forward until you reach a...
- Musclegrowth
Single-arm rowing in a lunge
1. Step forward into a lunge and secure the band under the sole of your right foot. The right knee should be directly above the ankle, keep your upper body...
- Musclegrowth
One-arm shoulder press
1. Get into a kneeling position and support yourself with one leg. Hold the fitness band long with one hand at head height. Keep your back straight.
2. Stretch...
- Musclegrowth
One-arm shoulder press with handle
1. Get into a kneeling position and support yourself with one leg. Hold the fitness band long with one hand at head height. Keep your back straight.
2. Stretch...
- Musclegrowth
One-arm triceps press
1. Take a shoulder-width, upright stance. Grab the fitness band briefly with your left hand and firmly fix it at your right collarbone. The forearm is bent at a 90-degree...
- Musclegrowth
One-arm triceps extension with handle
1. Stand slightly bent forward at hip width facing the door and hold the fitness band long with one hand at a 90° angle. Make sure you have a firm...
- Musclegrowth
One-arm overhead triceps extension
1. Stand in a staggered stance, with your back long and slightly bent forward. Hold the fitness band taut with one arm above your head. Make sure you have a...
- Musclegrowth
One-arm overhead triceps extension with handle
1. Stand in a staggered stance, with your back long and slightly bent forward. Hold the fitness band taut with one arm above your head. Make sure you have a...
- Musclegrowth
Single-leg bridge
1. Place the fitness band just above your knees, lie on your back on the exercise mat, and position your feet hip-width apart. Keep the fitness band slightly under tension...
- Musclegrowth
Single-leg squats
1. Stand upright on one leg and place the fitness band lengthwise around your ankle. You can use your arm for support and stabilize yourself with it.
2. Lean...
- Musclegrowth
One-legged push-up
1. This exercise is performed in the plank position. You place the short fitness band around your legs, just above the ankle. Lift your right leg as high as possible...
- Musclegrowth
Single-leg hip raise with extended leg
1. Lie on your back on your mat and place your feet shoulder-width apart. Your feet should be flat on the mat. Place the fitness band briefly around your hips...
- Musclegrowth
Single rowing from the bear position
1. Start this exercise in the bear stance.
2. Pull your left arm uncontrollably towards your body. For this, pull your elbow straight up. Lower your arm again and...
- Musclegrowth
Close push-up with push-up grips
1. Place the push-up handles close together so that they are directly under your chest. Grab the handles and form a plank position with your body perfectly straight from head...
Produkte
- Musclegrowth
Long resistance band pull up
1. Stand upright with a light lunge step. Hold the fitness band taut with one hand next to your body.
2. Pull the fitness band forward towards the center...
- Musclegrowth
Long resistance band pull up with handle
1. Stand upright with a light lunge step. Hold the fitness band taut with one hand next to your body.
2. Pull the fitness band forward towards the center...
- Musclegrowth
Long resistance band pull down
1. Stand upright. Hold the fitness band stretched long with one hand. The elbow is close to the body.
2. Pull the PullUpBand upwards towards the center of the...
- Musclegrowth
Long resistance band pull down with handle
1. Stand upright. Hold the fitness band stretched long with one hand. The elbow is close to the body.
2. Pull the PullUpBand upwards towards the center of the...
- Musclegrowth
Flying movement while standing
1. Take a shoulder-width, upright stance. Place the fitness band briefly in your palms and secure it with your thumbs. Extend your arms forward at shoulder height. Your elbows should...
- Musclegrowth
Front Raise
1. Take a shoulder-width, upright stance. Hold one end of the short fitness band in your left hand and the other end in your right. Let your left hand rest...
- Musclegrowth
Alternating front raises
1. Take a shoulder-width, upright stance. Wrap the fitness band briefly around your wrist and make a fist. Then stretch your arms horizontally forward. The insides of your hands face...
- Musclegrowth
Front raises with weight cuffs
1. Stand upright and hang the weight cuffs on your wrists. Let your arms hang relaxed at your sides.
2. Raise your arms stretched out in front of you...
- Musclegrowth
- Weightloss
- Endurance
Backward frog jump
1. Place the fitness band long around your hips and go down into a bend at a 90° angle. The legs are positioned shoulder-width apart.
2. Walk backward from...
- Musclegrowth
- Weightloss
- Endurance
Frog jump forward
1. Place the fitness band long around your hips and lower yourself into a bend at a 90° angle. The legs are positioned shoulder-width apart.
2. Step forward from...
- Musclegrowth
- Weightloss
- Endurance
Foot reflexology massage
1. Place your feet on the mat and move them slowly back and forth to massage the reflex zones.
2. Focus on the pressure on specific points on your...
-
Rehabilitation
- Relaxation
- Recovery
Foot reflexology massage prevented
1. Kneel beside the acupressure mat and place one foot on the neck cushion of the mat.
2. Lean forward slightly to apply pressure on the foot.
3....
-
Rehabilitation
- Relaxation
- Recovery
Opened Bridge
1. Lie on your back on a training mat and place your feet shoulder-width apart. Your feet should be flat on the mat. Position the fitness band just above your...
- Musclegrowth
open leg forward bend
Stand on the mat and spread your legs as wide as possible. Inhale and raise your arms, exhale and slowly bend forward. Stretch your arms out in front of you...
-
Yoga
- Relaxation
-
Rehabilitation
Facial massage
1. Position the mat so that it is under your face.
2. Breathe in and out deeply and try to relax.
3. Slowly roll your head from left...
-
Rehabilitation
- Relaxation
- Recovery
Straightened swing
1. Stand with your feet hip-width apart, knees slightly bent. Extend one arm forward with the swing stick parallel to the ground.
2. Swing the stick in front of...
-
Swing bar with ergonomic handle
Produkte
Extended knee
1. Stand shoulder-width apart and upright. Place the top side of the short fitness band over your instep and stand on the bottom side.
2. Now start lifting your...
- Musclegrowth
- Weightloss
- Endurance
Hammer curls
1. Stand upright with your feet hip-width apart. Hold the fitness band long with bent arms in a hammer grip with both hands. Your elbows are close to your body.
Hammer curls with fitness band short
1. Take a shoulder-width, upright stance. Hold the fitness band briefly between your two hands, which are stretched out forward. Your arms are bent 90 degrees forward and the short...
- Musclegrowth
Hammer curls without door anchor
1. Stand upright with your feet shoulder-width apart on the long fitness band. Hold the long fitness band shoulder-width apart with both hands in a hammer grip. Keep your elbows...
- Musclegrowth
Handcuffs
1. Lie down on the mat on your stomach and clasp your arms behind your lower back.
2. Now stretch your upper body upwards, hold the position for one...
- Musclegrowth
Hand massage
1. Place your hands on the mat.
2. Focus on gradually releasing tension in the hands.
3. Repeat this for 1-2 minutes.
-
Rehabilitation
- Relaxation
- Recovery
Back of the hand massage
1. Kneel in front of the acupressure mat and place the backs of your hands on the mat.
2. Stretch out your arms so that the backs of your...
-
Rehabilitation
- Relaxation
- Recovery
Downward Dog
Start on all fours. Lift your hips and stretch your legs so that your body forms an inverted V shape. Your hands are firmly on the mat, and your head...
-
Yoga
- Relaxation
-
Rehabilitation
Downward-facing dog with extended leg
From the downward dog position, lift one leg stretched upwards. Keep the hips parallel to the floor, and try to actively stretch the raised leg. Hold the position for a...
-
Yoga
- Relaxation
-
Rehabilitation
High-Knee Runners
1. Stand upright on one leg and bend the other at a 90° angle. Raise the arm on the side of the standing leg. Keep your back straight and your...
- Musclegrowth
- Weightloss
- Endurance
Rear shoulder stretcher
1. Stand with your feet hip-width apart and upright. Raise the fitness band long with slightly extended arms up to shoulder height.
2. Pull both arms away from each...
- Musclegrowth
Rear Swing
1. Bend forward further until your upper body is almost parallel to the floor. Make sure your back stays straight and your knees do not extend beyond your toes.
...
-
Swing bar with ergonomic handle
Produkte
Back bent leg
1. Stand upright on the yoga mat and reach with your right hand for your left foot behind you.
2. Gently pull the foot towards your buttocks and feel...
- Stretching
- Relaxation
-
Rehabilitation
Hip Thrust
1. Lie on your back at the beginning and bend your legs. Keep your arms on the mat, lying next to your upper body.
2. Now press your hips...
- Musclegrowth
Single-leg Hip Thrust
1. Lie on your back and bend one leg. The other leg remains stretched out on the floor. Your arms lie next to your upper body on the mat.
...
- Musclegrowth
High knees
1. Place the fitness band just below your feet and stand with your feet hip-width apart. Keep your back straight throughout the entire exercise!
2. Now lift the training...
- Musclegrowth
Holding Squats
1. Stand upright and straight for this. Your legs should be slightly wider than shoulder-width apart, and your toes should point slightly outward. Extend your arms straight forward.
2....
- Musclegrowth
Hollow Hold
1. You lie completely stretched out on your back. Your arms are stretched back on the floor.
2. Now lift your arms and legs slightly at the same time...
- Musclegrowth
Hip and leg relaxation
1. Position the mat under your hips and legs.
2. Breathe deeply in and out and try to relax.
3. Slowly roll your legs from left to right...
-
Rehabilitation
- Relaxation
- Recovery
Hip abduction while sitting
1. Place your fitness band just below your knees and sit on the floor. For more stability, place your palms behind your back and lean your upper body back as...
- Musclegrowth
Hip Raises
1. Lie on your back on a training mat and place your feet shoulder-width apart behind your hips. Your feet should be flat on the mat. Position the fitness band...
- Musclegrowth
Inliner
1. Place the fitness band just above your ankles and take a shoulder-width stance. Shift your weight onto your left leg and extend your right leg outward. Keep your back...
- Musclegrowth
- Weightloss
- Endurance
Jump squats on the mat
1. Start with a classic squat.
2. The upward movement is explosive, so you jump up with a tense body. Land controlled so that you can immediately go back...
- Musclegrowth
- Weightloss
- Endurance
Jumping Jacks
1. In the starting position of this exercise, your feet are slightly wider than shoulder-width apart. Your body is upright and your arms are positioned at your sides against your...
- Musclegrowth
- Weightloss
- Endurance
Beetle
1. Lie on your back and briefly wrap the fitness band around your instep. Now stretch out your left leg and keep your right leg bent so that the fitness...
- Musclegrowth
- Weightloss
- Endurance
Kick Backs on the mat
1. Get into the so-called quadruped position. Place your hands with straight arms exactly under your shoulders and your knees hip-width apart under your hip joints. Tighten your abdominal muscles...
- Musclegrowth
Standing kickback with ankle weights
1. Stand upright and attach the weight cuffs to your feet.
2. Step backward alternately with each leg, hold the position briefly when your leg is fully extended, and...
- Musclegrowth
- Weightloss
- Endurance
Kickbacks with foot loop
1. Get into the all-fours position. Place the fitness band long around your foot and support yourself with your hands on the ground.
2. Stretch the leg backward until...
- Musclegrowth
Folding knife
1. You lie completely stretched out on your back. Your arms are also stretched back on the floor.
2. Now lift your arms and legs stretched at the same...
- Musclegrowth
Squat with long fitness band
1. Stand upright with your feet shoulder-width apart. Stretch the fitness band long around your neck down to your feet.
2. Bend forward at a 45° angle. Keep your...
- Musclegrowth
- Weightloss
- Endurance
Lunges with a kick
1. Place the fitness band just above your ankles. Step backward with your right foot. Keep your core muscles engaged.
2. For more balance, stretch your arms forward and...
- Musclegrowth
Squats with extended arms
1. For this, you need 2 bands. Place one fitness band just above your knees, and position the second fitness band briefly between your two palms. Your feet are shoulder-width...
- Musclegrowth
Squats with Jumping
1. Place the band around your thighs, above your knees. Make sure your stance is shoulder-width apart and turn your toes slightly outward. Push your hips back to knee height...
- Musclegrowth
- Weightloss
- Endurance
Squats with resistance
1. Stand upright with your feet shoulder-width apart. Place the fitness band lengthwise around your hips, at belly button height.
2. Bend forward at a 45° angle. Keep your...
- Musclegrowth
- Weightloss
- Endurance
Single knee raises
1. Stand upright and straight, keeping tension in your upper body.
2. Raise your left knee as high as possible without bending your upper body. Hold this position for...
- Musclegrowth
Knee raises for beginners
1. Also lie flat on your back for this exercise. Your legs are stretched out and your hands are placed under your buttocks.
2. Tighten your abdomen and press...
- Musclegrowth
Alternating knee raises
1. Stand upright and straight, keeping tension in your upper body.
2. Raise your left knee as high as possible without bending your upper body. Hold this position for...
- Musclegrowth
Knee raises with ankle weights
- Musclegrowth
- Weightloss
- Endurance
Kobra
Lie on your stomach, hands beside your shoulders on the mat. Press your hands firmly into the mat as you gently lift your upper body and head. Keep your elbows...
-
Yoga
- Relaxation
-
Rehabilitation
Body rotation while seated
1. Sit on your mat and place your legs bent. The short fitness band is slightly stretched between your hands. Additionally, you can fix it with your thumbs. Stretch your...
- Musclegrowth
Constant lunge
1. Place your fitness band just above your knees and hold your hands in front of your chest to achieve more stability. Step your left leg back so that you...
- Musclegrowth
Concentration curl while kneeling
1. Kneel down and secure the fitness band just below your right knee. Then briefly grab the fitness band with your right hand as well. Make sure your arm is...
- Musclegrowth
Headache relief
1. Lie flat on your back on the acupressure mat.
2. Position the mat's pillow under your head.
3. Breathe deeply in and out and try to relax.
Rehabilitation
Spin with squat with weighted ankle cuffs
1. Stand upright with ankle weights on your feet and start with a normal squat movement.
2. Jump out of the squat position and turn 180 degrees in the...
- Musclegrowth
- Weightloss
- Endurance
Deadlift
1. Stand on the fitness band lengthwise and squat down with a straight back. Hold the fitness band lengthwise firmly with both hands.
2. Slowly straighten up and stretch....
- Musclegrowth
Single-leg deadlift
1. Stand upright and straight on your mat. Your legs should be slightly closer than shoulder-width apart.
2. Now bend forward with your upper body while the left leg...
- Musclegrowth
Classic deadlift
1. You are standing upright on your mat with your feet pointing forward.
2. Now bend forward with a straight back until you clearly feel the tension in your...
- Musclegrowth
Single-leg deadlift
1. Place your right foot on the short fitness band, holding the other end firmly with both hands. Bend your upper body downwards, making sure your back is straight. Your...
- Musclegrowth
Deadlift with straight legs
1. Stand slightly bent forward, with a straight back, feet hip-width apart. Hold the fitness band long and shoulder-width with both hands firmly. The elbows point slightly outward.
2....
- Musclegrowth
Straight-leg deadlift with band bar
1. Stand slightly bent forward, with a straight back, feet hip-width apart. Hold the fitness band long and shoulder-width with both hands firmly. The elbows point slightly outward.
2....
- Musclegrowth
Warrior
Stand on your yoga mat and take a big step forward with one foot. Your front knee is bent so that it is above the ankle, while your back leg...
-
Yoga
- Relaxation
-
Rehabilitation
L Sit
1. Position the handles on the floor and sit between them. Grasp each handle firmly and push your body up while extending your legs straight out in front.
2....
Produkte
- Musclegrowth
Long stretches with a towel
1. Take your towel for support. Now lie on your stomach and stretch your arms forward while holding the ends of the towel in both hands.
2. Stretch your...
- Musclegrowth
Standing Lat Pulldown
1. Stand upright, shoulder-width apart on your mat, with your palms facing forward. Your fitness band runs briefly around your palms, and your arms are slightly bent and stretched above...
- Musclegrowth
Lat pulldown
1. Sit on the mat with your legs slightly bent and your back straight. Hold the fitness band taut with both hands, your elbows pointing outward.
2. Pull the...
- Musclegrowth
One-arm lat pulldown with handle
1. Sit on the mat with your legs slightly bent and your back straight. Hold the fitness band taut with one hand, your elbow pointing outward.
2. Pull the...
- Musclegrowth
Lat pulldown with band bar
1. Sit on the mat with your legs slightly bent and your back straight. Hold the fitness band taut with both hands, your elbows pointing outward.
2. Pull the...
- Musclegrowth
Lat pulldown with towel
1. The basic position here is the same as in lat stretches with a towel.
2. While your upper body and arms along with the towel are raised, pull...
- Musclegrowth
Lat pulldown to the chest
1. Sit on the mat with bent legs and a straight back. Hold the fitness band taut with both hands. The elbows point slightly outward.
2. Pull the fitness...
- Musclegrowth
One-arm lat pulldown to the chest
1. Sit on the mat with bent legs and a straight back. Hold the fitness band taut with one hand. The elbows point slightly outward.
2. Pull the fitness...
- Musclegrowth
Lat pulldown to the chest with band bar
1. Sit on the mat with bent legs and a straight back. Hold the fitness band taut with both hands. The elbows point slightly outward.
2. Pull the fitness...
- Musclegrowth
Lying leg lifts
1. Lie on your back on the training mat and place the fitness band briefly around your ankles. Stretch your legs out.
2. Lift your training leg straight up.
Lying Curls
1. Lie on your back on the mat and stretch out your legs. Hold the fitness band long with both hands in an underhand grip. Keep your elbows close to...
- Musclegrowth
Lying Curls with Band Bar
1. Lie on your back on the mat and stretch out your legs. Hold the fitness band long with both hands in an underhand grip. Keep your elbows close to...
- Musclegrowth
Push-up with latex fitness band
1. Attach a fitness band over your shoulders and under your hands while gripping the handles. The band should be tight when you are in the push-up position.
2....
-
Heavy resistance bands made of latex
Produkte
- Musclegrowth
Push-up with push-up handles
1. Place the push-up handles on the floor in a line parallel to your shoulders. Position your hands on the handles and extend your body into a straight plank position,...
Produkte
- Musclegrowth
Wide push-ups with long fitness band
1. Get into the push-up position. Keep your hands placed much wider than shoulder-width apart on the floor. Keep your back straight.
2. Slowly lower your body towards the...
- Musclegain
- Weightloss
Kneeling push-ups with long fitness band
1. Get into the push-up position and place your knees on the ground. Keep your hands at chest height. Keep your back straight.
2. Slowly lower your body towards...
- Musclegain
- Weightloss
Push-ups with long fitness band
1. Stretch the fitness band long around your back and support yourself shoulder-width apart with both hands on it. Keep your hands at chest height. Straighten your legs and stand...
- Musclegain
- Weightloss
Lunges
1. The legs are shoulder-width apart, while one leg is stepped far back in a lunge. Your center of gravity is on the front leg.
2. Now go deep...
- Musclegrowth
Shells
1. First, place the fitness band briefly around your thighs, above your knees. Now get into a side-lying position and bend both knees at a 90-degree angle.
2. When...
- Musclegrowth
Muscle move from the quadruped position
1. To do this, start by getting into the all-fours position.
2. Now stretch your left arm and right leg diagonally away from you so that they form a...
- Musclegrowth
Neck Raises
1. Stand upright with both feet on the long fitness band. Hold the long fitness band firmly with both hands in an overhand grip. Hands and feet are each close...
- Musclegrowth
Neck massage
1. Lie on your back on the acupressure mat.
2. Place the neck pillow of the mat under your neck.
3. Breathe deeply in and out and try...
-
Rehabilitation
- Relaxation
- Recovery
Neck Strengthener
1. Stand upright, shoulder-width apart on your mat, and briefly wrap the fitness band around your palms. Now raise your arms to head height and gently lean your arms with...
- Musclegrowth
Incline with resistance
1. Stand upright with your feet hip-width apart. Hold the fitness band taut with one hand.
2. Lean your upper body to the side until you feel a good...
- Musclegrowth
Upper arm (triceps) stretching
1. Stretch one arm straight up and then bend the elbow so that your palm touches the upper back.
2. With the other hand, grab the elbow and gently...
- Stretching
- Relaxation
-
Rehabilitation
Upper rowing to the chest
1. Sit on the mat with your legs stretched out and your back straight. Hold the fitness band taut with both hands. Your elbows should point outward.
2. Pull...
- Musclegrowth
Upper rowing to the chest with band bar
1. Sit on the mat with your legs stretched out and your back straight. Hold the fitness band taut with both hands. Your elbows should point outward.
2. Pull...
- Musclegrowth
Stretching the back of the thigh
1. Stand on the mat with one leg stretched out and the other leg bent, and bend forward with a straight back.
2. Try to maintain the tension and...
- Stretching
- Relaxation
-
Rehabilitation
Thigh (underside) and hip stretch
1. Kneel on the mat and place one leg up, the other is stretched out. The foot that is placed up stands next to the opposite knee.
2. Grasp...
- Stretching
- Relaxation
-
Rehabilitation
Thigh (front side) Stretching
1. Lie on your stomach on the mat, bend one leg and grab it with your hand.
2. Press your hips down and forward to intensify the stretch along...
- Stretching
- Relaxation
-
Rehabilitation
Thigh (front side) and hip stretching
1. Keep your knee upright, support yourself if necessary, and bend one leg forward.
2. Push your buttocks and hips forward to stretch the front of the thigh. Raise...
- Stretching
- Relaxation
-
Rehabilitation
Thigh massage
1. Lie down with the underside of your thighs on the acupressure mat.
2. Relax your legs and breathe evenly in and out.
3. Move your legs slowly...
-
Rehabilitation
- Relaxation
- Recovery
Paddling
1. Lie on your stomach. Take the fitness band briefly in both hands and secure it with your thumbs. Then stretch out your arms and legs. Turn your palms toward...
- Musclegrowth
Paddling on the knees
1. Stand shoulder-width apart on your knees. Your back is straight, you place the short fitness band around both hands and secure it with your thumbs. Then stretch your arms...
- Musclegrowth
Plank on the mat
1. The starting position resembles the all-fours stance. But this time, you don't support yourself on your hands, but on your elbows, and your legs are stretched out on the...
- Musclegrowth
Plank-Crunch
1. Place the fitness band long around your ankles and get into the push-up position. Keep your back straight and your hands flat on the floor.
2. Pull both...
- Musclegain
- Weightloss
Plank with diagonal knee touch
1. Start the exercise in a classic plank with extended arms and hold this position.
2. Now pull your left elbow and right knee towards the center of your...
- Musclegrowth
Plank with Hip Drop
1. Start this exercise with a classic plank.
2. Now lean your hips alternately to the left and right. Just before your hip touches the ground, perform the side...
- Musclegrowth
Plank with shoulder tap
1. The basic position here is the same as in the plank, but your arms rest on your hands instead of your elbows. Your body forms a straight line from...
- Musclegrowth
Side plank on the mat
1. You start in a side position. The legs are closed and stretched. Support yourself on your right forearm. Your elbow is directly under the shoulder.
2. Support yourself...
- Musclegrowth
Push-up
1. You start in the plank position, supported on your hands.
2. Now lower your body by bending your arms. Lower yourself until your nose almost touches the mat...
- Musclegrowth
- Weightloss
- Endurance
Push-up on the chair
1. Take a chair for support and place it at the head end of your mat. Do not put the chair on the mat, as it could damage it. Now...
- Musclegrowth
- Weightloss
- Endurance
Push-up eng
1. You are in the same starting position as with the classic push-up. But this time your hands are placed a little closer together.
2. Now lower your body...
- Musclegrowth
- Weightloss
- Endurance
Push Ups
Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took...
- Musclegrowth
- Weightloss
- Endurance
Rotation with weight cuffs
1. Sit or stand upright, with weight cuffs on the wrists. Extend your arms forward.
2. Rotate the arms in small circles, first inward and then outward, to maximize...
- Musclegrowth
- Weightloss
- Endurance
Rowing Crunches
1. Lie on your back on the mat and stretch out your legs. Hold the fitness band long from your neck down to your feet.
2. Lift your upper...
- Musclegrowth
Rowing push-up
1. Get into the support position and place the fitness band briefly under your right hand. Hold the other end of the band with your left hand. Stand shoulder-width apart...
- Musclegrowth
Rowing seated
1. Place the fitness band long around your feet. Sit on the mat with your legs extended and your back slightly leaning backward. Hold the fitness band long firmly with...
- Musclegrowth
Rowing standing
1. Stand upright with both feet on the long fitness band and hold it firmly with both hands.
2. Pull the long fitness band up to just below your...
- Musclegrowth
Rowing bent over
1. Stand slightly bent forward, with a straight back, feet hip-width apart. Hold the fitness band stretched shoulder-width apart with both hands. The elbows point slightly outward.
2. Pull...
- Musclegrowth
One-arm bent-over rowing
1. Stand slightly bent forward, with a straight back, feet hip-width apart. Hold the fitness band stretched shoulder-width with one hand. The elbow points slightly outward.
2. Pull the...
- Musclegrowth
One-arm bent-over rowing with handle
1. Stand slightly bent forward, with a straight back, feet hip-width apart. Hold the fitness band stretched shoulder-width with one hand. The elbows point slightly outward.
2. Pull the...
- Musclegrowth
Bent-over rowing with band bar
1. Stand slightly bent forward, with a straight back, feet hip-width apart. Hold the fitness band stretched shoulder-width apart with both hands. The elbows point slightly outward.
2. Pull...
- Musclegrowth
Rowing to the head
1. Stand upright and shoulder-width in front of the door. Hold the fitness band taut with both hands at chin height. Make sure your cervical spine is straight.
2....
- Musclegrowth
Rowing to the chest
1. Sit on the mat with your legs stretched out and your back straight. Hold the fitness band taut with both hands. Your elbows should point outward.
2. Pull...
- Musclegrowth
One-arm rowing to the chest with handle.
1. Sit on the mat with your legs stretched out and your back straight. Hold the fitness band taut with one hand. The elbows point outward.
2. Pull the...
- Musclegrowth
Rowing to the chest with band bar
1. Sit on the mat with your legs stretched out and your back straight. Hold the fitness band taut with one hand. The elbows point outward.
2. Pull the...
- Musclegrowth
Backbends
Lie on your stomach on your yoga mat. Grab your feet with your hands, with your palms facing up and your thumbs pointing outward. Press your feet and hands firmly...
-
Yoga
- Relaxation
-
Rehabilitation
Back lifter with short fitness band
1. Lie on your stomach. Hold the fitness band briefly in both hands and secure it with your thumbs. Then position your hands behind your head and stretch out your...
- Musclegrowth
Back extension with lat pulldown
1. Lie on your stomach. Take the fitness band briefly in both hands and secure it with your thumbs. Then stretch out your arms and legs. Turn your palms toward...
- Musclegrowth
Back stretcher
1. Sit on the mat with bent legs and a straight back. Place the long fitness band just below the shoulder blades. Hold your hands crossed over your chest.
...
- Musclegrowth
Standing back stretcher
1. Stand hip-width apart and bent forward with a straight back. Place the fitness band long around your neck and around your feet.
2. Slowly straighten up and stretch....
- Musclegrowth
Bent-over back stretcher
1. Stand hip-width apart, slightly leaning forward with both feet on the long fitness band. Hold the long fitness band shoulder-width apart firmly with both hands. The elbows point slightly...
- Musclegrowth
Reverse leg extension
1. Place the fitness band long around your ankle. Support yourself with a straight back and outstretched arms on the door.
2. Stretch the leg backward as far as...
- Musclegrowth
Reverse leg extension with foot loop
1. Place the fitness band long around your ankle. Support yourself with a straight back and outstretched arms on the door.
2. Stretch the leg backward as far as...
- Musclegrowth
Romanian Deadlift
1. The body stands upright at the beginning, your eyes are directed forward, and the shoulder blades are slightly pulled back. The legs are positioned slightly closer than shoulder-width apart.
Trunk rotation
1. Get into a kneeling position and support yourself with one leg. Hold the fitness band taut with both hands. Keep your back straight.
2. Slowly twist your upper...
- Musclegrowth
Trunk rotation with band bar 1.0
1. Get into a kneeling position and support yourself with one leg. Hold the fitness band taut with both hands. Keep your back straight.
2. Slowly twist your upper...
- Musclegrowth
Trunk rotation with band bar 2.0
1. Get into a kneeling position and support yourself with one leg. Hold the fitness band taut with both hands. Keep your back straight.
2. Slowly twist your upper...
- Musclegrowth
Trunk rotation with handle
1. Get into a kneeling position and support yourself with one leg. Hold the fitness band taut with both hands. Keep your back straight.
2. Slowly twist your upper...
- Musclegrowth
Russian Twist
1. Start this exercise while sitting. Place your legs in a right angle in front of you. Now lean your upper body slightly back and finally lift your legs. Keep...
- Musclegrowth
Scissors
1. Lie on your back and wrap the fitness band briefly around your ankles. Then stretch your legs upwards and open them slightly so that the fitness band is lightly...
- Musclegrowth
Shoulder push-up
1. You are in the same starting position as with the classic push-up. This time your body is angled, with your buttocks being the highest point of your body.
...
- Musclegrowth
Shoulder external rotations
1. Take a shoulder-width, upright stance. Hold the fitness band briefly in the mid-hand area and secure it with your thumbs. Your elbows should be bent at a 90-degree angle.
Shoulder press
1. Place both knees on the ground. Hold the fitness band long with both hands at head height. Keep your back straight.
2. Stretch your arms slightly upwards until...
- Musclegrowth
Shoulder press with band bar
1. Place both knees on the ground. Hold the fitness band long with both hands at head height. Keep your back straight.
2. Stretch your arms slightly upwards until...
- Musclegrowth
Shoulder press with weight cuffs
1. Sit or stand with a straight back and attach the weight cuffs to your wrists. Start with your hands at shoulder height.
2. Press your arms up over...
- Musclegrowth
- Weightloss
- Endurance
Shoulder massage
1. Lie on your stomach on the acupressure mat.
2. Position the mat so that it extends from the shoulder blades to the neck.
3. Breathe deeply in...
-
Rehabilitation
- Relaxation
- Recovery
Stretching Shoulders
1. Stand upright and bring one arm across your body.
2. With the other arm, gently press the outstretched arm closer to your body to stretch the shoulders.
- Stretching
- Relaxation
-
Rehabilitation
Shoulder external rotation with handle
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand at a 90° angle close to your body.
2. The bent arm rotates...
- Musclegrowth
Shoulder external rotation
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand at a 90° angle close to your body.
2. The bent arm rotates...
- Musclegrowth
Front shoulder rotation
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand at a 90° angle at shoulder height. The elbows point outward.
2. Rotate...
- Musclegrowth
Front shoulder rotation with handle
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand at a 90° angle at shoulder height. The elbows point outward.
2. Rotate...
- Musclegrowth
Suspended seat
1. Sit on your mat and briefly stretch the fitness band between the backs of your hands. Additionally, hold it firmly with your thumbs. Try to keep your entire body...
- Musclegrowth
Swimming
1. Lie on your stomach. Hold one short resistance band in both hands and secure it with your thumbs. Place the other short resistance band just above your ankles. Then...
- Musclegrowth
Swinging on one leg
1. Stand with your feet hip-width apart, knees slightly bent. Stand on one leg and bend it to better control your balance.
2. Stretch the opposite arm sideways upwards...
-
Swing bar with ergonomic handle
Produkte
Swinging on tiptoes
1. Stand with your feet hip-width apart, knees slightly bent. Hold the bar with both hands above your head.
2. Rise onto your tiptoes and swing the bar in...
-
Swing bar with ergonomic handle
Produkte
Swings behind the back
1. Stand with your feet hip-width apart, knees slightly bent. Grab the swing bar with both hands behind your back.
2. Swing the bar behind your back at a...
-
Swing bar with ergonomic handle
Produkte
Swinging down
1. Stand with your feet hip-width apart, knees slightly bent. Hold the bar with both hands pointing down in front of you.
2. Swing the bar in small movements...
-
Swing bar with ergonomic handle
Produkte
One-handed overhead swings
1. Stand with your feet hip-width apart, knees slightly bent. Raise one arm with the swing stick vertically above your head.
2. Swing the swing stick in a continuous...
-
Swing bar with ergonomic handle
Produkte
Swinging overhead with both hands
1. Stand with your feet hip-width apart, knees slightly bent. Lift the swing bar with both hands above your head.
2. Swing the bar over your head. Make sure...
-
Swing bar with ergonomic handle
Produkte
Swings with raised leg
1. Swing the swing stick in a controlled movement under the raised leg. Make sure the stick stays close to the body.
2. Switch legs and repeat the movement.
-
Swing bar with ergonomic handle
Produkte
Swing to the side
1. Stand with your feet hip-width apart, knees slightly bent. Hold the swing bar with one hand to the side of you.
2. Swing the arm with the bar....
-
Swing bar with ergonomic handle
Produkte
Very close push-ups with push-up handles
1. Bring the handles as close together as possible, almost touching. (or use only one handle) Support your hands on the handles and get into a narrow plank position.
...
Produkte
- Musclegrowth
Lateral raises
1. Stand upright with your left foot shoulder-width apart on the Pull Up Band and hold it diagonally with your right hand.
2. Lift the shoulder of your right...
- Musclegrowth
Lateral raises at the door
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand.
2. Lift the shoulder sideways away from the body until you reach a...
- Musclegrowth
Lateral raises at the door with handle and door anchor
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand.
2. Lift the shoulder sideways away from the body until you reach a...
- Musclegrowth
Incline lateral raises
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand at a 90° angle.
2. Lift the shoulder sideways away from the body...
- Musclegrowth
Lateral raise with bent arms and handle
1. Stand upright with your feet shoulder-width apart. Hold the fitness band taut with one hand at a 90° angle.
2. Lift the shoulder sideways away from the body...
- Musclegrowth
Rear lateral raises
1. Take a shoulder-width, upright stance. Hold your arms extended behind your back and wrap the fitness band briefly around your wrist. The hands are extended and point straight down.
Side raises with weight cuffs
1. Attach the weight cuffs to your wrists and stand with your feet shoulder-width apart. Raise your arms sideways to shoulder height, keeping your elbows slightly bent.
2. Slowly...
- Musclegrowth
- Weightloss
- Endurance
Lateral raises with handle
1. Stand upright with your left foot shoulder-width apart on the Pull Up Band and hold it diagonally with your right hand.
2. Lift the shoulder of your right...
- Musclegrowth
Side raises in quadruped position with weight cuffs
1. Get into the all-fours position and attach the weight cuffs to your wrists.
2. Alternately lift each arm sideways, hold briefly, and then slowly lower it again.
- Musclegrowth
- Weightloss
- Endurance
Bent-over lateral raises
1. Place your left foot slightly wider than shoulder-width on the long fitness band and bend forward with a straight back. Hold the long fitness band diagonally with your right...
- Musclegrowth
Bent-over lateral raises at the door
1. Stand with your feet shoulder-width apart and bend forward with a straight back. Hold the fitness band taut with one hand.
2. Lift the shoulder sideways away from...
- Musclegrowth
Bent-over lateral raises at the door with handle
1. Stand with your feet shoulder-width apart and bend forward with a straight back. Hold the fitness band taut with one hand.
2. Lift the shoulder sideways away from...
- Musclegrowth
Bent-over lateral raises with grip
1. Place your left foot slightly wider than shoulder-width on the long fitness band and bend forward with a straight back. Hold the long fitness band diagonally with your right...
- Musclegrowth
Front lateral raises
1. For this exercise, take an upright, shoulder-width stance. Then you need to briefly grip the fitness band so that your palms face inward. Your arms are slightly bent and...
- Musclegrowth
Side leg abduction while lying down
1. First, place the fitness band briefly around your ankles. Now lie on your side on the training mat with your legs extended.
2. Now lift the upper leg...
- Musclegrowth
Side crunches
1. Lie on your side on the mat and bend your legs sideways as well. Extend your upper body through the fitness band so that it rests on your chest.
Side Crunches 2.0
1. Lie on your side on the mat and bend your legs sideways as well. Hold the fitness band taut with both hands. Keep your elbows close to your body.
Side Crunches 3.0
1. Lie on your back on the mat and stretch out your legs. Hold the fitness band long from your neck down to your feet.
2. Bend your upper...
- Musclegrowth
Side lunges
1. Place the fitness band long around your hips and position your legs slightly wider than shoulder-width apart. Keep your back straight and your abdomen tight.
2. Take a...
- Musclegrowth
- Weightloss
- Endurance
Side knee raises with ankle weights
1. Attach the weight cuffs to your ankles and stand upright.
2. Alternately lift each knee as high as possible, hold the position briefly, and then lower the leg...
- Musclegrowth
- Weightloss
- Endurance
Side raises with weight cuffs
1. Stand upright and hang the weight cuffs on your wrists. Keep your arms at your sides.
2. Alternately rotate each arm upwards so that the hand faces the...
- Musclegrowth
- Weightloss
- Endurance
Lateral step with ankle weights
1. Begin in a standing position with ankle weights on your feet.
2. Take a large step to the side and lower your body into a deep side squat...
- Musclegrowth
- Weightloss
- Endurance
Lateral lunge
1. Place the fitness band just above your ankles. Stand with your feet hip-width apart and place your hands on your hips.
2. Take your training leg and step...
- Musclegrowth
Side lunge with fitness band short
1. Start the exercise in an upright, shoulder-width stance. You briefly tension the fitness band just above your ankles. Your knees are slightly bent and your hands are resting on...
- Musclegrowth
- Weightloss
- Endurance
Lateral lunge with squat
1. Place the fitness band just above your ankles. Stand with your feet shoulder-width apart and push your hips back with a straight back. Keep your arms relaxed in front...
- Musclegrowth
Side crunch with fitness band short
1. Lie on your left side and place the fitness band just above your knees. Stretch your left arm forward and place your right hand beside your head. Open your...
- Musclegrowth
Side kick with ankle weights
1. Stand upright, with the ankle weights on your feet.
2. Alternately perform a strong side kick with each leg to strengthen the hip abductors, then return to the...
- Musclegrowth
- Weightloss
- Endurance
Lateral arm raise in push-up position
1. This exercise is performed in the plank position. You briefly place the fitness band around your wrists. The legs are shoulder-width apart.
2. Shift the weight slightly to...
- Musclegrowth
Side leg lowering
1. Lie on your back and place the fitness band just above your knees. Now stretch your legs upwards and open them slightly so that the fitness band is lightly...
- Musclegrowth
Side leg raises on the mat
1. You start in a side-lying position. Support yourself on your elbow and keep tension in your upper body.
2. Now lift your resting leg straight up, pulling your...
- Musclegrowth
Side leg raises in the quadruped position
1. Place your fitness band just above your knees and get into a quadruped position with your knees hip-width apart. Your wrists should be parallel to your shoulders. Keep your...
- Musclegrowth
Side leg extension with foot loop
1. Place the fitness band long around your ankle. Support yourself with a straight back and an outstretched arm on the door.
2. Stretch the leg out to the...
- Musclegrowth
Lateral opening on the back
1. Lie on your back and place the fitness band just above your ankles. Stretch the second fitness band briefly between your wrists. Lift your legs at a right angle...
- Musclegrowth
Side to side Squats
1. Start with the classic squat.
2. As you come back up with your upper body, take a side step. After this side step, lower yourself back into a...
- Musclegrowth
Side to Side Squats crosswise
1. The basic position is the same as with the classic squats.
2. Before you bend, place your right leg diagonally backward with a big lunge step. You are...
- Musclegrowth
Sidekicks with fitness band short
1. First, place the fitness band just above your ankles and stand with your feet shoulder-width apart. For more stability, engage your core and place your hands on your hips.
Sidesteps with fitness band short
1. First, place the fitness band just above your ankles and stand with your feet shoulder-width apart. For more stability, keep your back straight and place your hands on your...
- Musclegrowth
Seated Curls
1. Sit on the mat with your legs stretched out and your back slightly leaning backward. Hold the fitness band long with both hands in an underhand grip. Keep your...
- Musclegrowth
Seated curls with band bar
1. Sit on the mat with your legs stretched out and your back slightly leaning backward. Hold the fitness band long with both hands in an underhand grip. Keep your...
- Musclegrowth
Sparring
1. Take a shoulder-width stance and bend your elbows so that the short fitness band is slightly taut. Hold both hands in front of your chest. Grasp the short fitness...
- Musclegrowth
- Weightloss
- Endurance
Split Lunges
1. The body lowers itself like in classic lunges. The front knee forms a right angle and the upper body remains upright.
2. Make a small jump upwards and...
- Musclegrowth
Jump Squats
1. Place the fitness band long around your hips and go down into the bend at a 90° angle. Keep your arms crossed in front of your body.
2....
- Musclegrowth
- Weightloss
- Endurance
Squat with kick with ankle weights
1. Begin in a squat position with ankle weights on your feet.
2. Stand up, perform a powerful kick forward with one leg, return to the squat position, and...
- Musclegrowth
- Weightloss
- Endurance
Squats on the mat
1. You are standing upright, feet shoulder-width apart, and toes slightly pointing outward. The arms are stretched straight forward.
2. Slowly and controlled, go into a squat until the...
- Musclegrowth
Squats with knee to elbow
1. Stand upright and straight on the mat. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Now bend into the classic squat as...
- Musclegrowth
Balance scale with swing rod
1. Stand upright and position your feet about shoulder-width apart. Hold the swing stick horizontally in front of your body. Slowly shift your body weight onto one leg while slightly...
-
Swing bar with ergonomic handle
Produkte
Static squat position
1. Place the fitness band long around your hips and lower yourself into a bend at a 90° angle. The legs are positioned shoulder-width apart.
2. Hold this position...
- Musclegain
- Weightloss
Standing Curls
1. Stand upright with your feet shoulder-width apart on the long fitness band. Hold the long fitness band shoulder-width apart with both hands in an underhand grip. Keep your elbows...
- Musclegrowth
Standing curls with band bar
1. Stand upright with your feet shoulder-width apart on the long fitness band. Hold the long fitness band shoulder-width apart with both hands in an underhand grip. Keep your elbows...
- Musclegrowth
Sumo-Gang
1. Place the fitness band briefly around your shins and stand with your feet wide apart. Bend your knees until a 90-degree angle is reached, but you can decide this...
- Musclegrowth
Sumo Squads
1. Place the fitness band briefly around your calves and stand with your feet as wide apart as possible. For more stability, place your hands on your hips.
2....
- Musclegrowth
Sumo Squats
1. Stand upright with a wide stance on the mat. Your feet should be noticeably wider apart than in a classic squat. You can either cross your hands in front...
- Musclegrowth
Superman Hold
1. Lie flat on your stomach for this exercise and stretch your arms forward. Keep your legs straight and extended.
2. Lift your arms and legs simultaneously so that...
- Musclegrowth
Superman Pull diagonal
1. For this, get into the basic position of Superman Hold.
2. Now lift your arms and legs simultaneously. Then alternately pull your arms towards you, so that your...
- Musclegrowth
Dancing
1. Start the exercise in an upright standing position. Your feet are about shoulder-width apart. You briefly stretch the fitness band between your ankles, and your knees are slightly bent.
Dancer
Stand on your mat and reach back with one hand to grab the corresponding foot behind your body. Stretch the other arm forward to maintain balance. Lean forward while pulling...
-
Yoga
- Relaxation
-
Rehabilitation
Dove
Begin in a quadruped position and bring one knee between your hands while guiding the foot toward the opposite hip. Extend the back leg backward and lower the hips toward...
-
Yoga
- Relaxation
-
Rehabilitation
Triceps one-arm
1. Stand upright with your feet shoulder-width apart. Hold the long fitness band with both hands behind your back. The lower hand is at hip height and does not move...
- Musclegrowth
One-arm triceps with handle
1. Stand upright with your feet shoulder-width apart. Hold the long fitness band with both hands behind your back. The lower hand is at hip height and does not move...
- Musclegrowth
Pull triceps one-arm overhead
1. Stand upright with one foot on the long fitness band. Hold it with one hand behind your head. The elbow is positioned shoulder-width apart.
2. Slowly pull the...
- Musclegrowth
Triceps overhead pull with band bar
1. Stand upright with one foot on the long fitness band. Hold it with one hand behind your head. The elbow is positioned shoulder-width apart.
2. Slowly pull the...
- Musclegrowth
Pull one-arm triceps overhead with grip
1. Stand upright with one foot on the long fitness band. Hold it with one hand behind your head. The elbow is positioned shoulder-width apart.
2. Slowly pull the...
- Musclegrowth
Pull triceps overhead with one arm
1. Stand upright with one foot on the long fitness band. Hold it with one hand behind your head. The elbow is positioned shoulder-width apart.
2. Slowly pull the...
- Musclegrowth
Triceps Press
1. Take a shoulder-width, upright stance. Grab the fitness band briefly with your right hand and bend your left arm so that the hand is at the height of the...
- Musclegrowth
Triceps extension
1. Stand slightly bent forward facing the door and hold the fitness band taut with both hands, standing shoulder-width apart at a 90° angle. Make sure you have a firm...
- Musclegrowth
Overhead triceps extension
1. Stand in a staggered stance, with your back long and slightly bent forward. Hold the fitness band stretched out with both hands above your head. Make sure you have...
- Musclegrowth
Bent-over triceps extension
1. Stand with your feet hip-width apart and lean forward towards the door. Hold the fitness band taut with one hand at a 90° angle at knee height.
2....
- Musclegrowth
Triceps extension with band bar
1. Stand slightly bent forward facing the door and hold the fitness band taut with both hands, standing shoulder-width apart at a 90° angle. Make sure you have a firm...
- Musclegrowth
Overhead triceps extension with band bar
1. Stand in a staggered stance, with your back long and slightly bent forward. Hold the fitness band taut with one arm above your head. Make sure you have a...
- Musclegrowth
Preacher triceps extension with grip
1. Stand with your feet hip-width apart and lean forward towards the door. Hold the fitness band taut with one hand at a 90° angle at knee height.
2....
- Musclegrowth
Underarm Curls Overhand Grip
1. Stand upright with both feet on the long fitness band. Hold the long fitness band taut with both hands in an overhand grip. Hands and feet are each close...
- Musclegrowth
Lower back massage
1. Lie down with your lower back on the cushion so that it supports your lumbar area.
2. Position your arms alongside your body, with your palms facing upwards.
Rehabilitation
Four-legged crawl forward
1. Get into the quadruped position and wrap your fitness band briefly around your wrists. For professionals, a second fitness band can be briefly placed around the ankles. Your arms...
- Musclegrowth
Four-legged crawl to the side
1. Get on all fours and wrap your fitness band briefly around your wrists. For professionals, a second fitness band can be briefly placed around the ankles. Your knees are...
- Musclegrowth
Bent-Over Reverse Butterfly Rotation
1. Stand straight and upright on your mat. Your feet should point forward.
2. Now bend forward with a straight back until your upper body forms a 90° angle,...
- Musclegrowth
Bent-over rowing with weight cuffs
1. Stand with slightly bent knees and a forward-leaning upper body, the weight cuffs on your wrists.
2. Pull your arms in a rowing motion towards your belly and...
- Musclegrowth
- Weightloss
- Endurance
Forward Swing
1. Stand with your feet hip-width apart, knees slightly bent. Hold the bar with both hands in front of you.
2. Swing the bar in small movements in front...
-
Swing bar with ergonomic handle
Produkte
Calf Stretch
1. Place the front of your feet in front of your body on the mat or on an elevation such as a thick book or a step, with the heels...
- Stretching
- Relaxation
-
Rehabilitation
Lying leg press
1. Lie on your back on the mat and stretch the fitness band long around your neck down to your toes. Lift your legs and bend them slightly. Your arms...
- Musclegrowth
Incline Push-ups
1. The starting position is the same as in the classic plank, but your arms rest on your hands instead of your elbows. Lower your body until your lower chest...
- Musclegrowth
- Weightloss
- Endurance
Yoga Forward Bend
Begin standing on your mat with your feet together. Inhale and stretch your arms overhead. As you exhale, bend forward from the hips and try to reach the floor with...
-
Yoga
- Relaxation
-
Rehabilitation
Touching toes (back of thighs)
1. Stand on the mat, legs stretched and arms extended forward.
2. Bend forward and try to touch your toes while.
- Stretching
- Relaxation
-
Rehabilitation