Personal training on the Baltic Sea beach with sea energy

Published: January 8, 2022

Lateral support with arm raises addresses muscles throughout the body., © TMV/Tiemann
©© TMV/Tiemann

Published: January 8, 2022

The woman has power - in every respect. During personal training on the Baltic Sea beach, Anita Heß shows her customers how to get fit for everyday life at home while on vacation. And have fun at the same time

Her power is in her movements, in her positive charisma, in her laughter: Anita Heß, 43, is a real energy bomb. „Strong. healthy. happy.“ is the motto of the personal trainer from Bad Doberan. She focuses on strength exercises that prepare you for everyday life and make it easier. Fitness for gardening, lugging shopping and crates of drinks - that's what Anita wants her customers to achieve. The reigning German powerlifting champion and Miss Universe in figure bodybuilding 2010 is also a qualified Pilates trainer and nutrition coach.

Anita particularly enjoys training with her clients on the beach in Warnemünde - the sand is an ideal surface and the water provides additional energy, says Anita. Together with her team of expert trainers, the power woman is also organizing the „Womens Feel Good Day“ in August 2021 on the beach at Strandresort Markgrafenheide.

 

Stand on one leg, tense the core muscles and actively pull the shoulders back down. Now bend the hips and lower the upper body forward with a straight back. Stretch your arms out to the side or forward, taking care not to lose tension in your upper body. At the same time, bring your free leg back until your head, torso and leg are in a horizontal line. The standing leg can be slightly bent. Hold the position for a few seconds and then straighten up again, focusing on the hamstrings. Important: the back must remain straight; the cervical vertebrae and spine should form a line. 6-10 repetitions per side, © TMV/Tiemann
©© TMV/Tiemann

Anita's favorite exercise tips for your beach vacation

The training session consists of four different exercises: The standing balance, also known as „single leg deadlift“, strengthens the rear thigh and gluteal muscles. Squats activate 400 different muscles. Reverse lunges (also known as reverse lunges with arm raises) are about training the buttocks and thighs without putting any strain on the knees. The „plank with shoulder taps“ is ideal for strengthening the core and therefore enables powerful functional movements in everyday life and during sport.

In the picture gallery, Anita shows how it works.

Support yourself on the palms of your hands. When you have a stable stance, lift your left hand off the ground and bring it to your right shoulder. Tap once and then back onto the beach sand. Make sure your hips and body do not swing to the side as you tap your shoulders. Only the hand should move to the opposite shoulder. 6-10 repetitions per side, © TMV/Tiemann
©© TMV/Tiemann
Stand upright with your legs shoulder-width apart. Clasp your hands behind your head. Push your hips back and bend your knees. Keep your lower back straight and lower your body as low as you can. Keep the soles of your feet in contact with the floor at all times! Raise again when thighs are horizontal. 6-10 repetitions per side, © TMV/Tiemann
©© TMV/Tiemann
Stand on one leg, tense the core muscles and actively pull the shoulders back down. Now bend the hips and lower the upper body forward with a straight back. Stretch your arms out to the side or forward, taking care not to lose tension in your upper body. At the same time, bring your free leg back until your head, torso and leg are in a horizontal line. The standing leg can be slightly bent. Hold the position for a few seconds and then straighten up again, focusing on the hamstrings. Important: the back must remain straight; the cervical vertebrae and spine should form a line. 6-10 repetitions per side, © TMV/Tiemann
©© TMV/Tiemann
Stand upright with arms hanging loosely at your sides. Place one foot back and lower the hips so that the front knee forms a 90-degree angle and the back knee almost touches the floor. At the same time, stretch your hands toward the east sky and back over your shoulders. Hold this position and then return to the starting position. 6-10 repetitions per side, © TMV/Tiemann
©© TMV/Tiemann
show all images

You might also be interested in this

Content is loaded

back