15 fitness exercises for motorcyclists to take at home

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15 fitness exercises for motorcyclists to take at home
Women’s Health (Florian Bison) / Men’s Health (Christina Korte / Sudwest Verlag)

15 fitness exercises for motorcyclists to take at home

15 fitness exercises for motorcyclists to take at home

15 fitness exercises for motorcyclists to take at home

15 fitness exercises for motorcyclists to take at home

15th pictures

15 fitness exercises for motorcyclists to take at home
Men’s Health / David Pearce

1/15
Stair steps – training effect: Strengthen the buttocks.

15 fitness exercises for motorcyclists to take at home
Men’s Health / David Pearce

2/15
Rowing with bottles – training effect: brings a strong cross.

15 fitness exercises for motorcyclists to take at home
Men’s Health / David Pearce

3/15
Front raises with a suitcase – training effect: strengthens the back & Shoulders.

15 fitness exercises for motorcyclists to take at home
Men’s Health / David Pearce

4/15
Bottle side raises – training effect: Provides broad shoulders.

15 fitness exercises for motorcyclists to take at home
Men’s Health / David Pearce

5/15
Towel curls – training effect: Pumps up the biceps.

15 fitness exercises for motorcyclists to take at home
Men’s Health / David Pearce

6/15
Triceps press – training effect: brings out the triceps.

15 fitness exercises for motorcyclists to take at home
Men’s Health / David Pearce

7/15
Leg raises on the floor – training effect: washboard abs.

15 fitness exercises for motorcyclists to take at home
Men’s Health / Christina Korte (Sudwest Verlag)

8/15
Forearm support with side crunch – training effect: full-body exercise with a focus on the core.

15 fitness exercises for motorcyclists to take at home
Men’s Health / Christina Korte (Sudwest Verlag)

9/15
Sit-ups with a punch – training effect: steel your stomach and shoulders.

15 fitness exercises for motorcyclists to take at home
Men’s Health / Christina Korte (Sudwest Verlag)

10/15
Sumo squats on tiptoe – training effect: Legs and buttocks crave everything.

15 fitness exercises for motorcyclists to take at home
Men’s Health / Christina Korte (Sudwest Verlag)

11/15
Raising the torso in a quadruped position – training effect: stresses the whole body

15 fitness exercises for motorcyclists to take at home
Women’s Health / Florian Bison

12/15
Raised pelvic bridge – training effect: trains the buttocks.

15 fitness exercises for motorcyclists to take at home
Women’s Health / Florian Bison

13/15
Dips – training effect: strengthens the triceps.

15 fitness exercises for motorcyclists to take at home
Women’s Health / Florian Bison

14/15
Increased Pushups – Training Effect: Takes Chest, Shoulders, and Triceps.

15 fitness exercises for motorcyclists to take at home
Women’s Health / Florian Bison

15/15
Bulgarian split squats – training effect: strengthens buttocks and thighs.

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15 fitness exercises for motorcyclists to take at home

15 fitness exercises for motorcyclists to take at home
Home training in Corona times

The corona virus is forcing us unwillingly to give up everyday habits. Even going to the gym has to be canceled in these times of crisis. The alternative? Fitness exercises for motorcyclists for the home.


Men’s Health,

Women’s Health,

Slawomir Niewrzol

March 24, 2020

There is no question that a good physical condition is also a great advantage for motorcyclists. Regardless of whether it is tilting, steering maneuvers and, in the worst case, falls – good fitness helps bikers in various situations. In times of the corona virus and curfews, however, visiting a fitness studio is a major hurdle. Many facilities have simply closed. Since not every motorcyclist has their own fitness studio in the basement, we have selected some fitness exercises that can be carried out without equipment and from home. For the training exercises, by the way, we used our colleagues from Men’s Health and Women’s Health, who are known to be real experts in this field. If the exercises presented here are not enough for you and also see a need to catch up in matters of nutrition and weight loss, the following topic page is for you “Healthy and fit in your own home” by Mens Health recommended.

Stairs steps


15 fitness exercises for motorcyclists to take at home


Men’s Health / David Pearce

Stair steps – training effect: Strengthen the buttocks.

Training effect: Strengthen the buttocks.

Execution: Pinch your cheeks, let’s go! Stand on the second step with your left foot before stepping back with your right foot with a long lunge. Hold tension for three seconds and jump back to the starting position. 2 sets of 9 repetitions per leg.

Rowing with bottles


15 fitness exercises for motorcyclists to take at home


Men’s Health / David Pearce

Rowing with bottles – training effect: brings a strong cross.

Training effect: Bring a strong cross.

Execution: No dumbbell far and wide? Grab a full bottle of detergent! Place your right knee and right hand on a bench, bottle with your left to your chest. Back straight, elbows on body, back. 15 repetitions per side

Front lift with suitcase


15 fitness exercises for motorcyclists to take at home


Men’s Health / David Pearce

Front raises with a suitcase – training effect: strengthens the back & Shoulders.

Training effect: Steel your back & Shoulders.

Execution: Grab a full suitcase and hold the good piece at shoulder height with both hands by the handle. From the upright position, you now slowly crouch down. Put the suitcase down in front of your feet, then straighten up again. 2 sets of 15 repetitions.

Lateral raise with bottles


15 fitness exercises for motorcyclists to take at home


Men’s Health / David Pearce

Bottle side raises – training effect: Provides broad shoulders.

Training effect: Provides broad shoulders.

Execution: Now you can really lift one: stand upright, feet shoulder width apart. A filled PET bottle in each hand. Slowly raise your arms sideways to shoulder height, hold tension briefly, then lower again. 2 sets of 15 repetitions.

Towel curls


15 fitness exercises for motorcyclists to take at home


Men’s Health / David Pearce

Towel curls – training effect: Pumps up the biceps.

Training effect: Pumps up the biceps.

Execution: Narrow towel? That was once! Stand, form a loop with the towel, put your foot in it. Hold the ends with one hand, then pull the cloth vigorously towards your shoulder for 60 seconds. 2 sentences.

Triceps press


15 fitness exercises for motorcyclists to take at home


Men’s Health / David Pearce

Triceps press – training effect: brings out the triceps.

Training effect: Shows off the triceps.

Implementation: This color looks good on you: Grab two full paint cans with handles. First bend your upper body and bend your knees. Now stretch your arms as far back as possible, tense them and bring them back. 2 sets of 5 repetitions.

Leg raises on the floor


15 fitness exercises for motorcyclists to take at home


Men’s Health / David Pearce

Leg raises on the floor – training effect: washboard abs.

Training effect: Washboard.

Execution: Elevation Feeling – Lie on your back, arms and legs flat on the floor. To expose your six pack, lift your legs until they form a 45-degree angle with the floor. Hold voltage for two seconds, then decrease.

Forearm support with side crunch


15 fitness exercises for motorcyclists to take at home


Men’s Health / Christina Korte (Sudwest Verlag)

Forearm support with side crunch – training effect: full-body exercise with a focus on the core.

Training effect: Full-body exercise with a focus on the core.

Execution – A: Get into the forearm support and tense your upper body. The pelvis, torso and thighs form a straight line as far as possible.

Implementation – B: Turn to the right, detach your right arm and leg from the floor, bring your knee and elbow together at hip height. The pelvis remains stable. Hold briefly, turn back and immediately to the other side and crunch.

Punch sit-ups


15 fitness exercises for motorcyclists to take at home


Men’s Health / Christina Korte (Sudwest Verlag)

Sit-ups with a punch – training effect: steel your stomach and shoulders.

Training effect: Steels belly and shoulders.

Execution – A: Lie on your back, bend your knees and stand your feet up. Place your hands loosely on your head and tense your upper body.

Implementation – B: With your back straight, straighten your torso about 45 degrees. While doing this, punch your left hand dynamically to the right as a fist. Back, do the same with the right, so continue alternately.

Sumo squats on tiptoe


15 fitness exercises for motorcyclists to take at home


Men’s Health / Christina Korte (Sudwest Verlag)

Sumo squats on tiptoe – training effect: Legs and buttocks crave everything.

Training effect: Demand everything from legs and buttocks.

Execution – A: Stand up to about twice the width of your hips and stretch your arms out to shoulder height. Bend your knees (buttocks backwards) until your thighs are roughly horizontal.

Implementation – B: From this position, go on tiptoe as high as possible. Hold this position for 5 seconds. Then put your feet back down before pushing yourself back up into a standing position.

Torso up in quadruped position


15 fitness exercises for motorcyclists to take at home


Men’s Health / Christina Korte (Sudwest Verlag)

Raising the torso in a quadruped position – training effect: stresses the whole body

Training effect: Stresses the whole body

Execution – A: When standing on four feet, lift your left knee a little off the ground and keep it tense.

Implementation – B: Unscrew the trunk to the right. Raise your right arm towards the ceiling, your gaze follows him. At the same time, push the left heel back as much as possible. Hold position 3 to 5 seconds, back. Change of page in the next sentence.

Elevated basin bridge


15 fitness exercises for motorcyclists to take at home


Women’s Health / Florian Bison

Elevated basin bridge.

Training effect: Exercises the buttocks

Execution: Execution: supine position. Place your right foot on the couch, lift your left leg straight out and pull your toe in. The arms are on the side of the body. You lay your head relaxed on the floor. Now tense your trunk and bottom firmly and lift your pelvis until your body is straight, lower it, but don’t put it down. Switch legs after 10 repetitions, rest 60 seconds. Do a total of 3 sets.

Dips


15 fitness exercises for motorcyclists to take at home


Women’s Health / Florian Bison

Dips.

Training effect: Strengthens the triceps

Execution: Sit upright on the edge of the sofa. Support both hands firmly with the whole palm of the hand next to your bottom and lift your pelvis slightly. Extend both legs forward. Build tension in your torso, your bottom lifts off the sofa. Now bend your elbows and lower your buttocks until your elbows are bent at a 90-degree angle. Keep your legs straight. Now push up using the strength of the triceps alone. Always keep your head upright. Rest 60 seconds after 10 repetitions. A total of 3 sets.

Increased pushups


15 fitness exercises for motorcyclists to take at home


Women’s Health / Florian Bison

Increased pushups.

Training effect: Challenges the chest, shoulders and triceps

Execution: Assume the push-up position by resting your hands directly under your shoulders on the sofa, placing your feet on the tips of your feet and firmly tensing your torso, buttocks and thighs. The body forms a straight line. Now bend your elbows and lower your body weight until your chest touches the sofa. Keep your head straight, don’t let your stomach and head hang down. Push up again forcefully. 10 repetitions, a total of 3 sets with a 60 second rest.

Bulgarian split squats


15 fitness exercises for motorcyclists to take at home


Women’s Health / Florian Bison

Bulgarian split squats.

Training effect: Strengthens the buttocks and thighs

Execution: Stand upright with your back to the sofa, place your right foot on it. Put your hands on your sides. Build trunk tension. Lower your body weight with an upright upper body and a stable middle. Bend both knees strongly and push them up again with force with your left foot. Continue on the same side and switch legs after 10 repetitions, rest 60 seconds. A total of 3 sets.

Conclusion

Fitness exercises are possible without the use of training equipment without any major problems. Chairs, your own sofa, bottles or the floor are enough in case of doubt to be able to train from home. We wish you a lot of success and fun with your training.

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