Stair run + sprint

- Walking upstairs puts extreme stress on the extensor muscles, the glutes and the muscles of the back of the thighs. Since this type of strength training puts a lot of strain on the heart (heart rate rises quickly), good cardiac load adjustments can be achieved with this training. - When going up stairs, you only walk on the footpads. The heels do not touch the steps. - The sprint starts in step position on the pad of your feet. At the beginning the upper body is bent far forward, the center of gravity is at hip level, the view goes down. After pressing firmly over the footpads, the upper body is gradually straightened up, the gaze lifts and the step frequency increases. The arms are actively moved alternately with the leg movement (the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, roll over the whole foot (heel-> sole-> footpads), the upper body is upright and calm, the step frequency increases to the maximum. - Skipping => short, quick movements on the footpads (not the whole foot). The heels must not touch the ground, the legs / arms are bent and swing with the natural counter-movement (right arm / left foot). The upper body is bent forward. Short ground contact time, top speed. - Jump: Both legs are bent. The arms are swung along in the counter movement. The upper body is upright. - 3 cones