Strong muscles with Hyrox and Co.: These sports make you fit

Of course, strength training with weights is at the forefront. The goal is clear: building muscles. In the gym there are either fixed devices, or you train with dumbbells or your own body weight. Especially for (re) beginners, the beginning of devices is easier: the movements are managed, the risk of injury is low. In this way, a basic force can be set up within weeks.

Dumbbells, kettlebells (spherical weights with a handle) and exercises with your own body weight are part of the so -called free training in the gym: it opens up more freedom. The radius of movement of the arms or legs is larger, more muscles are activated. The latter are more demanded because they have to stabilize the movements. But: If exercises such as cross lifting or pull -ups are not carried out correctly, the risk of injury increases. That is why it is worth working with a trainer who gives instructions.

The sport of crossfit offers a combination of strength and endurance training: it was created in the 1990s in the USA, at that time as a training for firefighters, soldiers and police officers. In the meantime, an estimated five million people worldwide this training. At the center of the highly intensive sport there are usually one-hour interval units: squats (squats), pull and push-ups (pull-ups and pushups), rowing (rowing) and wallball shots (throws with medicine ball at a target at three meters). There are numerous exercises with other weights.

If you like to run, but also want to strengthen your muscles, you are right with the Hyrox. Fitness sport was only found a few years ago by the German hockey Olympic champion Moritz Fürst. In the meantime there are own Hyrox training studios and numerous events. The aim is to run a kilometer eight times and to do exercises in between at stations: pull down ropes from above on a ski ergometer with both hands; First push a heavy angular metal slide, then pull; Overcome 80 meters with push-up bump combinations (Burpees); Row the 1000 meters on an ergometer; Wear 200 meters two heavy kettlebells; Create 100 meters out of the neck 100 meters with weight and throw a medicine ball 100 times against the wall.

Sounds tiring? Nevertheless, it is a sport for everyone, and there is no time limit at the events – unlike the marathon.