The intergenerational exercise program that promotes interaction between young and old, made up of elements from 4FCIRCLE® and playfit®. At the start of the fitness trail, it is a good idea to warm up in combination with stretching (1). The stretching exercises make the muscles and body looser and more flexible. If you combine the stretching exercises with dynamic whole-body movements (e.g. hop-run), your body temperature increases and your muscles become more responsive.
(2) Balancing course (coordination/dexterity module - 4FCIRCLE®)
Guided by a display board, there are three balancing courses with different levels of difficulty to overcome, which promote the ability to balance under current sports and training science aspects. Training the sense of balance.
(3) Whole-body trainer / elliptical (strength/mobilization module, playfit®)
Hold on to the handles with both hands while you step onto the pedals. Move the pedals and handlebars in rhythm. By applying light force to your arms, you can create a steady rhythm of movement between your upper body and legs. Full-body workout: all major muscle groups are used and strengthened. Trains coordination and increases endurance. Safety instructions: Perform the exercise slowly and evenly without excessive physical exertion.
(4) Foot swing / leg trainer (mobilization module, playfit®)
Hold on to the crossbar with both hands and step onto the pedals. Move the pedals with your feet evenly back and forth in opposite directions as if you were walking. Aim: To strengthen the leg muscles and promote mobility. It also trains coordination and increases endurance. Safety instructions: First hold on to the crossbar and then step onto the pedals. Always use both pedals and keep your body weight on the legs. Perform the exercise slowly and evenly without excessive physical exertion.
(5) Leg lift (strength module, 4FCIRCLE®)
From the support position on the forearms, pull the legs towards the upper body using a hip-bending movement. Guided by a display board, the hip flexor and lower abdominal muscles are trained, differentiated by lowering the legs and knee angle position. Training the hip flexor and lower abdominal muscles.
(6) Back trainer - Twister (mobilization module, playfit®)
Before starting the exercise, turn the seat or foot plate so that the mark on the plate points exactly in the direction of the support tube. Sitting exercise: Sit on the rotating seat section. Hold on to the handle with both hands and place both feet on the footrest. Rotate the seat from the hips to the left and right.
Standing exercise: Hold on to the handle with both hands and place both feet on the rotating footrest. Turn your hips to the left and right.
(7) Leg mover (strength/mobilization module, 4FCIRCLE®)
Choose a sitting position so that you do NOT have to fully extend your legs when pedalling. Move the pedals at a "medium" speed so that you feel an even load on your legs.Move your legs as long as you feel comfortable, e.g. with short breaks (vary your sitting position, e.g. sit upright without leaning and pedal).
Have fun
