Tagarchive: Jens Baltrusch

Spa Beach Workout part 2, with rope & body weight, at the beach – Flexibility: Bending the knees with a wide stance

  von Jens Baltrusch | 4. Mai 2013 - 21:00 | ,
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The aim of the exercise: improving mobility of the inner hip muscles

[1] Stand with a hip-width stance and hold the rope with both hands at shoulder-width apart in front of your body.

[2] Bend one knee while keeping the other leg extended. With both arms extended, tip forward with your upper body over the bent knee until the rope is about ankle-high level. Make sure that both the foot and knee of the bent leg are pointing in the same direction and that the knee remains steady.

The supporting leg must remain straight during this part of the exercise. Gently push with the bent leg and bring the rope between your legs, ending with both legs bent and your thighs more or less parallel to the ground. Starting from this position, do the exercise on the other side.

 

spa-beach-workout-split-stretch-leg-bent-1-2

spa-beach-workout-split-stretch-leg-bent-1-2

Spa Beach Workout part 2, with rope & body weight, at the beach – Flexibility: Side/Forward Bends with Crossed Legs

  von Jens Baltrusch | 25. April 2013 - 20:40 | , ,
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The aim of the exercise: Improving mobility of the spinal column, as well as the mobility of shoulder, back and hip muscles

[1] Cross your stretched-out legs so that the outside of one foot touches the outer side of the other one. Hold the rope firmly with both hands shoulder-width apart.

[2] Bend forward until you can touch your feet with your fingertips.

[3] Straighten your upper body back again. Stretch your arms above your head and bend your upper body towards the leg placed forward, so that your backward leg forms an arch with your torso and your upper arm. Pull the rope slightly outwards with your lower hand to increase shoulder muscle stretching. Change the position of your legs subsequently and do the same exercise on the other side.

spa-beach-workout-toe-touch-xleg

spa-beach-workout-toe-touch-xleg

Polenta Veggie Cake

  von Jens Baltrusch | 24. Januar 2013 - 23:33 | ,
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veggie_polenta_jensbaltrusch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1 – cook polenta with veggies and vegetable stock.

2 – cool it down in a shape of your choice.

3 – fry it and turn it carefully wih two suitable tools regularly.

Spa Beach 7, 10 & 13

  von Jens Baltrusch | 16. Januar 2013 - 22:26 | , ,
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Spa Beach 7, 10 & 13

The following terms “Spa Beach 7″, “Spa Beach 10″ and “Spa Beach 13″ refer to the number of exercises you perform in the Spa Beach workouts. See the table below for an overview of the 3 Spa Beach workouts.

Spa Beach 7, which contains 7 exercises and 6 endurance intervals, is introduced by a short period of activation and ends with a period of relaxation. Depending on the length of the exercise and the rest intervals, the duration of this workout is between 15-40 minutes.

Spa Beach 10, which contains 10 exercises and 9 endurance intervals, is introduced by a short warm-up and ends with a cool-down period. Depending on the length of the exercise and the rest intervals, the duration of this workout is between 20-50 minutes.

Spa Beach 13, which contains 13 exercises and 12 endurance intervals, is introduced by a short warm-up and ends with a cool-down period. Depending on the length of the exercise and the rest intervals, the duration of this workout is between 25-60 minutes.

Spa Beach Relax

Spa Beach Relax exercises contains 5-6 endurance intervals. Depending on the length of the exercise and the rest intervals, the duration of this workout is between 5-15 minutes.

The relaxation program includes mobility exercises and meditation, which relax the muscles, breathing and heart rate.

To improve your motion and body awareness, you should perform your activities slowly and pay close attention to your movements.

Feel every millimeter of change in your body position in the space. Enjoy your movements. Focus one by one on the relaxation of every single muscle in your body. In the end, if your muscles are relaxed, you should proceed to meditate. Find a comfortable position and close your eyes. Try to feel your body.

Focus on the flow of your breathing and your heart beat. Hear the sounds in your vicinity. Feel the sun on your skin and every single breeze of the wind.

Moreover, Spa Beach Relax offers you relaxation in the evening, before you go to your bed.

With the combination of some exercises and meditation, you can turn your attention away from distracting thoughts and relax properly before you sleep.