APPLES AND EXERCISE, THE HEALTHY COMBINATION

The apple is the fruit of wellbeing. The secret of staying in shape is a healthy diet and the right, repeated physical activity. Need some ideas for workouts at home?! These are the six exercises that champion biathlete Dorothea Wierer recommends.
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1. SHOULDER ACTIVATION

Loop the band around your wrists. Bend one knee to the ground keeping your arms straight. Stretch the band using the back of your hands, slowly lift your arms to your head and then lower them.
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1-2-shoulder-act

2. QUADRUPED ANTI-ROTATION

Place an object (e.g. an apple) next to one of your hands. Get down on all fours and lift your knees a few centimetres from the floor. Move the band from side to side with your hands, keeping your spine in the neutral position and your pelvis still.
2-quadruped
2-2-quadruped

3. GLUTEUS BRIDGE

Position the band above the knees. Lying on your back, bend one knee (90°) while keeping the other one straight. Keep your spine in the neutral position and contract your abs. Activate the glutes and lift your hips.
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3-2-gluteus-bridge

4. PLANK ANTI-EXTENSION

Loop the band around your metatarsals. Adopt the plank position (hands under the shoulders, body straight, core nice and tight). Slowly move one knee until it is perpendicular to your side and then stretch the leg out again with controlled movements.
4-plank-anti
4-1-plank-anti

5. SINGLE ARM ROW

Place the band under one of your feet and hold it with the opposite hand. Move your other leg back, put your weight on your front foot, push your hips back and your chest forward (keeping your back straight). Slowly bring your arm to your side, with your elbow attached to your body at all times.
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5-2-single-arm

6. FLOOR PRESS

Wrap the band around a shoulder and hold it in a closed fist. Elbow on the floor, forearm vertical. Slowly lift your fist, keeping your shoulder on the floor and your core as tight as possible.
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6-2-floor-press