Egal, ob deine Herausforderung in der Planung von Mahlzeite n oder mehr Bewegung besteht, die Einführung neuer Gewohnheiten kann dir helfen, auch in schwierigen Zeiten auf Kurs zu bleiben. Je öfter du eine neue Gewohnheit wiederholst, desto einfacher und automatisierter werden die Abläufe.
Vor diesem Hintergrund haben wir dir ein einfaches Workout für eine Woche zusammengestellt. Du kannst den kompletten Plan zu Hause ohne spezielle Geräte durchführen.
Nutze diese Bewegungen, um fit zu bleiben, dich gut zu fühlen und dabei FitPoints® zu sammeln. Du schaffst das!
Montag: Arme
Nach dem Aufwachen trainierst du deine Armmuskeln mit jeweils 3 Sätzen Armbeugen und Seitenheben der Arme. Mache dir keine Sorgen, wenn du keine Hanteln hast – Wasserflaschen oder Konserven tun's auch.
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Dienstag: Bauch
Schenke den Bauchmuskeln etwas Aufmerksamkeit mit diesen Bewegungen für deinen Core.
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Mittwoch: Kardio
Jetzt, da du einige Kraftübungen hinter dir hast, ist es Zeit für dein Kardio-Training. So werden deine Spaziergänge nicht langweilig werden, lege einfach los.
Oder probiere dieses fünfminütige Kardio-Training für zu Hause: Möchtest du auch Übungen mit dem eigenen Körpergewicht machen? Diese fünf Bewegungen benötigen keine Ausrüstung.
Donnerstag: Oberschenkel
Heute dreht sich alles um die Beine. Beginne mit einer einfachen Kniebeuge.
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Intensiviere das Training mit tiefen Kniebeugen. Eine gut gemeinte Warnung: Es wird brennen.
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Mache Ausfallschritte und wechsele dabei die Beine ab.
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Hast du einen Trainingspartner zu Hause? Ergänze deine Ausfallschritte mit zwei Sprüngen.
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Freitag: HIIT
Egal ob du gleich zu morgens, in der Mittagspause oder am Ende des Tages trainieren möchtest, ein kurzes hochintensives Intervalltraining (HIIT) kann dein Fitness-Level ankurbeln. Starte mit so vielen Hampelmännern wie möglich in 60 Sekunden, die sogenannten Jumping Jacks:
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Dann eine 60-Sekunden-Atempause. Als Nächstes machst du so viele Liegestützen wie möglich in 60 Sekunden (es gibt zwei Möglichkeiten):
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1 Minute Pause. Und dann mach einige der Übungen von Donnerstag, wie Kniebeugen und Ausfallschritte, wobei du 60 Sekunden lang intensiv und schnell gehst und dann 60 Sekunden lang Pause machst. Wiederhole den Vorgang 20 bis 30 Minuten lang für ein hartes, aber effektives Training.
Samstag: Ausklang
Zeit zum Entspannen und Loslassen. Schalte deine Lieblingsmusik ein und tanze in deinen vier Wänden. Du sammelst dabei FitPoints® und es macht einfach nur Spass.
Am Wochenende steht Arbeit in deiner Wohnung oder in deinem an? Auch für diese Aktivitäten bekommst du FitPoints®, also denke daran, sie in der WeightWatchers® App zu tracken!
Sonntag: Dehnen
Yoga ist eine grossartige Möglichkeit, die Voraussetzungen für eine weitere, gesunde Woche zu schaffen. Versuche diese sieben einfachen Yoga-Posen, um dein inneres Gleichgewicht zu finden.
