Fasten the elastic band knotted into a loop at ankle height on the wall bars (or e.g. on a tree). Stand upright on one leg sideways (90 degree angle) to the wall bars (to the tree), while the standing leg (right) is facing away from the wall bars (the tree). Step into the loop of the elastic band with the training leg (left), spread the leg sideways (move it over the standing leg) and then return to the starting position.

Attention:
Do not put your training leg down, keep your upper body upright (tense your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

Variant:
Perform the exercise without the aid of a wall bar (tree), fixing the elastic band in place with the help of the supporting leg.

1 elasticated rubber band
1 wall bar/tree

Fasten the elastic band knotted into a loop at ankle height on the wall bars (or e.g. on a tree). Stand upright on one leg sideways (90 degree angle) to the wall bars (to the tree), while the standing leg (right) is facing away from the wall bars (the tree). Step into the loop of the elastic band with the training leg (left), spread the leg sideways (move it over the standing leg) and then return to the starting position.

Attention:
Do not put your training leg down, keep your upper body upright (tense your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

Variant:
Perform the exercise without the aid of a wall bar (tree), fixing the elastic band in place with the help of the supporting leg.

1 elasticated rubber band
1 wall bar/tree

The foot loop of the cable pulley is attached around the training leg. In a standing position, to the side of the cable pulley, the leg is pulled away against the weight and returned in a controlled manner.

Starting position:
- Stand upright to the side of the machine.
- Foot loop on the ankle of the left leg positioned closer to the machine.

End position:
- Pull your training leg in towards your body (legs crossed).

Attention:
The upper body and hips remain stable (tighten your stomach).

1 weight tower/machine ► Cable pulley (deep)

The foot loop of the cable pulley is attached around the training leg. In a standing position, to the side of the cable pulley, the leg is pulled away against the weight and returned in a controlled manner.

Starting position:
- Stand upright to the side of the machine.
- Foot loop on the ankle of the right leg positioned closer to the machine.

End position:
- Pull your training leg in towards your body (legs crossed).

Attention:
The upper body and hips remain stable (tighten your stomach).

1 weight tower/machine ►Cable pulley (deep)

Position on the left side of the body, with the lower straight leg pointing backwards as an extension of the body, the upper slightly bent leg is placed over the lower leg so that the knee, lower leg (also pointing backwards) and the inner instep of the foot are also placed on the floor. An elasticated band is stretched between the legs (place the band around the ankles). The lower arm supports the head, the upper bent arm supports the upper body by placing the hand on the floor at the level of the navel. From this position, raise the lower (stretched) leg (stretch/stretch the band further) and lower it back to the starting position.

Attention:
For greater intensity, do not lower the training leg completely.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Position on the right side of the body, with the lower straight leg pointing backwards as an extension of the body, the upper slightly bent leg is placed over the lower leg so that the knee, the lower leg (also pointing backwards) and the inner instep of the foot are also placed on the floor. An elasticated band is stretched between the legs (place the band around the ankles). The lower arm supports the head, the upper bent arm supports the upper body by placing the hand on the floor at the level of the navel. From this position, raise the lower (stretched) leg (stretch/stretch the band further) and lower it back to the starting position.

Attention:
For greater intensity, do not lower the training leg completely.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously. This makes it an ideal device for a holistic warm-up of the muscles and joints (choose a moderate speed).

As the name suggests, the air resistance is a special feature of the air bike. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the higher the air resistance, and therefore the more strenuous the warm-up programme/training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

The device can be ideally used at the end of the warm-up to really push up the heart rate of the exerciser for a short time (e.g. 6-8 x 15 sec. load and break phase or 3 x 30 sec. load with 1 min. break).

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

The participants put together a small demonstration of different figures in (small) groups and show them to the sports leader (and the whole group).

Variant:
The groups judge each other's demonstrations and thus determine a winning group.

No material required

Lying on your stomach, arms and legs stretched out and slightly raised from the floor. Hold the position you have assumed.

Lighten:
Lift your arms and legs less.

Harden:
Hold additional weight on your arms/legs or in your hands.

2-4 weight cuffs/2 weight balls/dumbbells/(medicine) balls/1 weight disc ► Make the exercise more difficult (additional weight)

Lying on your back, stretch your legs and arms and lift them off the floor. Alternately rock the body forwards and backwards (raise/lower the shoulder blades), keeping the basic position stable at all times.

Attention:
Keep the body tensed so that rocking is possible. Prevent shoulder and hip movements as much as possible.

Lighten:
Just hold the position with raised arms and legs.

Harden:
Additional weight on the arms and/or legs.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Lie on your back, arms stretched out and held high, legs also stretched out and slightly raised, tense your stomach and raise your shoulder blades (lift your upper body slightly), hold the position.

Attention:
Do not lower your shoulders, do not hollow your back (pull your belly button towards your spine).

Lighten:
Lift your arms and legs higher.

Harden:
Additional weight on/between the legs (and arms).

2-4 weight cuffs/1-2 weight balls/1 weight disc/dumbbell ► Make the exercise more difficult (additional weight)

Lying on your side (right), stretch out your legs and arms and lift them slightly off the floor. Draw your navel towards your spine and consciously tense your abdomen. Hold the position you have assumed.

Attention:
Extended arms and legs practically form a line.

Lighten:
Lower your arms and/or legs in between.

Harden:
Add weight to your arms and/or legs.

2-4 weight cuffs/2 weight balls/1-2 (medicine) balls/weight discs/short dumbbells ► Make the exercise more difficult (additional weight)

Lying on your side (left), stretch out your legs and arms and lift them slightly off the floor. Draw your navel towards your spine and consciously tense your abdomen. Hold the position you have assumed.

Attention:
Stretched arms and legs practically form a line.

Lighten:
Lower your arms and/or legs in between.

Harden:
Add weight to your arms and/or legs.

2-4 weight cuffs/2 weight balls/1-2 (medicine) balls/weight discs/short dumbbells ► Make the exercise more difficult (additional weight)