Jump training has long been an integral part of training for competitive athletes to improve strength, power and speed. The musculature is strengthened by the repeated fast stretch reflex and the subsequent landing. Also for Karateka, fitness freaks and amateur athletes and sportsmen, the jump training can be a valuable and useful addition to the … Continue reading "Fitness: Jump training - more strength, power and speed"
Everyone knows the Plank or forearm support. One lies down frontally on the forearms and halves his own body weight. Don't let your knees and hips hang down, tense your back, stomach and butt! Depending on the duration (60-180 seconds) very strenuous, but also very effective to train abdominal muscles, back, shoulders, buttocks and the … Continue reading "Fitness: forearm support, plank and holding exercises"
Everyone knows push-ups! Pushups are also used as a disciplinary punishment in karate training or other martial arts and sports. In any case push-ups are a good training exercise to train various muscle groups. In addition to strength, they also improve endurance. In addition to the Plank (forearm support), the push-up is a very popular … Continue reading "Fitness: Pushups variants"
The holidays on which good food was eaten are over! The new year is here, and it quickly becomes clear that suddenly here and there is more body fat. At least I felt that way. Of course the training is already in full swing again, and they are working hard on the summer figure, but … Continue reading "Fitness: New training pulse with Elevation Training Mask"
Already in the 6th century A.D. gymnastic fighting exercises for physical training and meditation were taught in China, and in the following centuries they were constantly being refined. Among other things, animals were used as models for these exercises. Old masters observed animals in their hunting and escape behaviour, and recognised and analysed their superior … Continue reading "Animal forms of the martial art Karate"
Training starts outside your comfort zone, everyone knows that. But the harder the training, the sooner and longer the body, muscles and tendons scream for regeneration. Some ideas and information on the right way to train and recover have already been collected in the article on supercompensation. Here I would like to start with some … Continue reading "Sport: 7 tips for accelerated regeneration"
What is supercompensation? Supercompensation is a technical term from training theory, and describes a principle according to which the body after a training load (stimulus-setting) not only tries to restore the old performance level, but also to increase and maintain this performance level. This process takes place in the regeneration phase after a stimulus is … Continue reading "Supercompensation - Training is not the same as training"
Stretching exercises have become an integral part of almost every sport. Whether in football, yoga, ballet, karate or other martial arts, just about everyone stretches. Stretching not only improves mobility and flexibility, but is also believed to reduce the risk of injury, have a positive influence on muscle regeneration and reduce muscular imbalances. Table of … Continue reading "Martial Arts: Stretching"
The topic of eating before training is a well-known one. If you eat too much or too much fat (fast food, kebab, knuckle of pork with dumplings and thick sauce, etc.) movement is difficult, and leads like everybody knows to stomach pains and e.g. feeling unwell. It is therefore very important for an effective training … Continue reading "Eat right: Before and after training"
Besides carbohydrates and fats, protein is one of the main nutrients. Especially competitive athletes, but also hobby athletes have an increased protein requirement, in contrast to non-athletes. The protein requirement for athletes is about 1.1 to 1.5g per kilogram body weight, for bodybuilders even up to 1.8g per kg body weight. Table of contents:Basic building … Continue reading "Nutrition and protein - Protein-rich foods"