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

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)

In a seated position, lift your legs off the floor at an angle (lower legs parallel to the floor and held high). Push/press against your knees with your hands and at the same time counteract the pressure from your arms with your knees.

Attention:
Consciously tense your abdomen.

Lighten:
Less pressure with your arms or legs.

Harden:
More pressure from your arms or legs; additional weight on/between your legs.

2 weight cuffs/1 (medicine) ball/weight disc ► Make the exercise more difficult (additional weight)

Support yourself in the centre of the bar with outstretched arms. Swing your body forwards and backwards (back and forth), with the movement taking place mainly in the shoulder joint.

Attention:
Adapt the height of the swing to your ability.
Actively push your shoulders down (do not bring your shoulders towards your neck).

Lighten:
Rarely swing or only support yourself in place.

Harden:
Swing higher; additional weight on/between the legs.

1 parallel bars

2 weight cuffs/1 (medicine) ball ► Make the exercise more difficult (additional weight)

Support yourself with your hands on the bar and your arms straight, raise your legs until your upper and lower body form a right angle (L-position) and hold the position. Ideally, the toes should be pointed to ensure a straight line in the legs. The L-sit requires good arm and shoulder strength, but also good body tension and flexibility.

1 bar

Hanging on the wall bars (back facing the wall bars), raise your legs and hold the position.

Attention:
Keep your legs as straight as possible, keep your back on the wall bars at all times.

Lighten:
Lift your legs less; bend/bend your legs.

Harden:
Additional weight for your legs.

1 wall bars

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)

Stand on your left leg, rest your arms on your hips or cross them behind your body and then lift your heel and hold the position (on tiptoe).

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand on your right leg, rest your arms on your hips or cross them behind your body and then lift your heel and hold the position (on tiptoe).

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart, with your arms resting on your hips or crossed behind your body. Then lift both heels (stand on the tips of your feet) and hold the position.

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

In the forearm support, alternate between raising one arm and stretching it forwards upwards in extension of the body.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knees on the floor.

Harden:
Additional weight (on the back or arms).

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Lie on your back with your arms at your sides on the floor, pointing towards your feet. Lift the lower legs, thighs, buttocks and back off the floor so that only the heels, shoulder blades, arms and head are supporting points. The torso remains tense so that the raised body position (bridge) can be maintained.

Attention:
Consciously tense the abdomen.

Lighten:
Press the body up less (reduce the bridge arch).

Harden:
Additional weight on the hips.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Shoulder position with the upper back on the edge of the seat of the chair, legs bent with the feet on the floor (heel under the knee), arms folded across the chest. From this position, lower your pelvis and raise it back to the starting position.

Attention:
The upper body and thighs practically form a line in the starting position.

1 (office) chair (without castors)

Lay on your shoulders with your legs bent and your feet on the floor (heels under your knees) and your arms at your sides. Now lift the pelvis and hold the position at the top point.

Attention:
Upper body and thighs practically form a line, upper body only rests on the shoulders.

Lighten:
Lift the pelvis less (upper body and thighs not in line).

Harden:
Additional weight (on the hips); unstable surface for the legs.

Variant:
Place one leg over the other or stretch one leg out in extension of the upper body (organisation = 2 exercises/train both sides).

1 weight vest/weight disc/dumbbell/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

In the push-up position, alternate between raising one arm and extending it forwards upwards as an extension of the body.

Attention:
Keep the torso stable and don't let it sag (actively tense the torso muscles).

Lighten:
Just hold the push-up position.

Harden:
Add weight (on the arms/on the back).

Variant I:
Combine the exercise with push-ups (i.e. lift the left arm and stretch it out). raise and extend your left arm, push-up, raise and extend your right arm, push-up, etc.).
Variant II:
Hold a dumbbell in both hands in the push-up position.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

2 dumbbells ► Variation of the exercise

In the push-up position, place your feet on the balance board (board pointing to the side, T-position), alternately raise one arm and stretch it forwards upwards in extension of your body.

Attention:
Keep your torso stable and don't let it sag (actively tense your torso muscles).

Lighten:
Just hold the push-up position.

Harden:
Additional weight (on the arms/on the back).

Variant I:
Combine the exercise with push-ups (i.e. raise and extend left arm, push-up, raise and extend right arm, push-up, etc.).

1 balance board

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Lunge, with the front (left) leg placed at a right angle in the knee joint on a small raised surface (e.g. weight disc), the rear (right) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle, bringing the hands together in front of the body with the arms bent. From this position, straighten the front leg and simultaneously push the back leg off the floor and bend the knee in a fluid movement to reach a one-legged stance on the raised surface. While performing the movement, release your hands and stretch your arms out so that they are pointing vertically towards the floor. Then bring the bent knee back to a high holding position and place it on the floor and bend the standing leg to return to the starting position in a lunge.

Attention:
Always keep the front knee behind the toe and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lift your knees less, lower your upper body less (greater angle in the knees).

Harden:
Higher base; additional weight (on the foot, shoulders or shoulder on the side of the raised leg, with hanging arms or in a forward or upright position); perform a small one-legged jump on the raised base.

1 weight disc

1 long bench/swinging box ► Make the exercise more difficult (position)
1-2 dumbbells/kettlebells/1 medicine ball/weight vest/weight cuff ► Make the exercise more difficult (additional weight)

Lunge, with the front (left) leg placed at a right angle in the knee joint on a small raised surface (e.g. weight disc), the rear (right) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle, on the side where the leg is placed on the raised surface, a medicine ball (or another weight such as a dumbbell or kettlebell) is held on the shoulder with the arm bent. From this position, straighten the front leg and simultaneously push the back leg off the floor and bend the knee in a fluid movement to reach a one-legged stance on the raised surface. Then bring the bent knee back again in a raised position and place it on the floor and bend the supporting leg to return to the starting position in a lunge.

Attention:
Always keep the front knee behind the toe and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lift the knees less, lower the upper body less (greater angle in the knees).

Harden:
Higher base; more weight; additional weight (on the foot); perform a small one-legged jump on the raised base.

Variant:
Hold a weight (dumbbell or kettlebell) in both hands with hanging arms.

1 weight disc
1 medicine ball/dumbbell/kettlebell

1 weight sleeve/weight waistcoat ► Make the exercise more difficult (additional weight)
1 additional dumbbell/kettlebell ► Variation of the exercise