TRAINING
TRAINING
GYROTONIC®
Body feeling versus muscles
The Gyrotonic Expansion System® is based on a holistic movement concept and works for all people at all levels, who wish to gain strength, flexibility and coordination.
The Gyrotonic® devices allow complete freedom of movement and have no restrictions on the variety of movement, load and speed. Instead of individual muscle groups, whole muscle function chains are trained. The system works to stretch and strengthen at the same time, and thus creates length, increases range of motion and develops coordination.
Gyrotonic® evenly distributes spiral activity through the muscles, bones and joints with consistent resistance in all possible directions, creating a balanced support system for the skeleton. Lower-lying stabilizing muscles are activated, organs undergo an internal massage, targeted body meridians are addressed, tensions and blockages in the spine are resolved.
In cooperation with the trainer, complex multidimensional motion sequences are practiced on Girotonic devices, which are self-contained and executed without interruption against uniform, consistent and smooth resistance. The result is a superior well proportioned body that is significantly less prone to injuries and long term accumulation of microtrauma.
The Gyrotonic® system opens up a unique path of movement and is successfully used to train all sports and rehabilitation. It is offered as a personal training, single, double or in a small group with a maximum of 6 people under the guidance of a certified Gyrotonic trainer.
Gyrotonic® & Gyrokinesis® are registered trademarks of the Gyrotonic Sales Corp. (USA) and are used with their permission.
GYROKINESIS®
The beginning of the fitness revolution
This system was developed by Juliu Horvath, the pioneer of 3D training. The movement concept embodies the most important elements of yoga, dance and tai chi.
Gyrokinesis® systematically and gently trains the joints and muscles through rhythmic and billowing movements. Focused on the spinal column as a central support that experiences new flexibility through harmonic, wave, spiral and circular movements.
The corresponding breathing patterns of the individual exercise sequences stimulate the nervous system and open the body meridians. Toxins are released by the body and transported away via the lymphatic system and the bloodstream. Flowing movements stimulate circulation and metabolism and relieve tension.
This method naturally opens up energy pathways in the body and helps to overcome listlessness and heaviness. Seated on low stools, you will move the spine through a series of arching, curling, bending, twisting and spiraling movements. Movement patterns then expand to release the hip, knee, hamstring (back of thighs), quadriceps (front thighs), in all possible directions: front, back, twisting and turning. Gyrokines works the shoulders, spine and lower body with gentle circular movements in sitting position, standing and lying down. The entire exercise program is performed without equipment, so the exercises can be integrated into everyday life. All you need is a stool and a little floor place. A single class already relieves muscle stress, leaves you invigorated and more aware of your entire body. The method benefits people of all ages and different lifestyles, as a form of therapy through to performance training for professional athletes.
Gyrotonic® & Gyrokinesis® are registered trademarks of the Gyrotonic Sales Corp. (USA) and are used with their permission.
PILATES
Strengthens the body center and shapes the body
Pilates is a gentle full-body workout with focus on the deeper-lying muscles. This training method is primarily about body control. The central starting point of the exercises is the body center - the "Power House" - explicitly the pelvic floor, the muscles of the spine, the chest and the abdominal muscles. Every movement comes with a specific breathing pattern.
Not individual muscles are trained, but whole muscle chains with attention to the quality of movement. A Pilates training session gives the body energy and forms a whole new body awareness.
PILATES for children / for teens
This course focuses on a strong back and healthy feet. This can be taught at the age of 4-7 years in a playful and fun way, based on a holistic concept. Accordingly, not only the back and foot muscles are strengthened, but also movement is very important.
Positive movement experiences and the experience of one's own actions contribute to the fact that children gain a positive and confident self-image. This is also expressed in an upright body posture.
This systematic body training strengthens the muscles and improves flexibility. Ideal as additional training for young athletes, as a training after injuries, or strengthening a "tired school back“, to improve the body posture. For the classes Kids are welcome to play their favorite songs.
YOGA
Symbolizes the unity of body, mind and soul
More and more people are discovering the benefits of yoga as a way to strengthen and to relax their bodies while achieving physical flexibility and strength. Yoga is the path to a new state of Self-Realization. Yoga classes are offered as a group workout, but can also be booked as a single or double class.
Basic
for beginners to develop a deep understanding of yoga in all its facets. It teaches a 4-week cycle with focus on: standing posture, forward bending, back bending and practicing simple yoga postures in the flow of the breath.
Medium
is based on the beginners 4-Week Cycle. Ideal for the transition from basic to open. Also great for the curious ones, who enjoy physical challenge.
Open
is a challenging advanced yoga class and ideal for those who want to become a regular practitioner.
"Body and mind do not live separately, but with and for each other. Therefore, we can only experience ourselves if we stabilize and harmonize both, the mental and physical levels. Then we grow beyond ourselves.“ - Indian wisdom.
BODY ART™
Combines flexibility and stabilization
Body Art™ is one of the most versatile forms of exercise. Designed in 1994 by Robert Steinbacher and developed with Alex Lê, the full body program is considered worldwide revolutionary and has received many awards. Body Art™ combines Western and Far Eastern exercise elements in a synergy of training and relaxation. The mind and body work as a unit. The aim of the Body Art™ training is to ensure the correct functioning of the entire body through functional strengthening, mobilization and stabilization of the entire musculoskeletal system. This method focuses on the principle of ying and yang, which means: inhale - exhale, tense - relax.
All positions are full-body exercises that use and train multiple muscles at the same time.
Body Art ™ is offered as a group workout.
TRX®-SUSPENSION TRAINING
Effective Full Body Workout - Your own body weight as a training tool
The TRX® Suspension Training is an innovative development from the USA that trains strength, coordination, balance and stability with surprising intensity. The workout provides a complete effective full-body workout that is performed with the resistance of your own body weight to gravity. Individually adaptable to any fitness level, the TRX® system is suitable for all athletes. Running, cycling, football, tennis and golf training can be optimized with the TRX® Suspension Training.
Available in personal and group training.
FUNCTIONAL TRAINING
Innovative fitness equipment
In today's fitness market, the small functional devices such as the TRX® Suspension Training, the Equalizer™, the VIPR™, the training drops, tubes, medicine balls, kettleballs, etc. are indispensable.
In functional three-dimensional movements, strength and stability are trained, as well as mobility, coordination and cardio. The metabolic rate of the muscles and the stability is increased, thereby we burn more calories per day.
Functional training is offered in personal training single/double and in training groups. We train indoor, but also offer outdoor circuit training.
SPINE & JOINTS
The innovative spine gymnastics for injury prevention
Based on the latest knowledge from sports medicine and sports science, we offer our clients an adequate training to learn the most important basics. Therefor we focus on following:
• Mobilization of the hocks in the sagittal plane
• Stabilization of the knee and ankle
• Mobilization of the hip and stabilization
• Stabilization of the lumbar spine
• Mobilization of the thoracic spine
• Stabilization of the shoulder blades
• Mobilization of the shoulder joints
• Relief of the cervical spine (Joint by Joint Theory - Michael Boyle)
We explain and demonstrate exercises that are comprehensible for everyone and help you get into the exercise even better, to feel the intensity of the muscle tension and to better understand the exercise. Tailored to the physical deficit of the trainee, we provide exercises for home as well. Exercises from Pilates, Yoga and Gyrokinesis are also trained here. The course spine & joints is the ideal start for everyone. Suitable as a preventive training as well as for those ones looking for a return to sports after rehabilitation.
The spine & joints class takes place in small groups, but can also be booked as a personal/single/double training.
RELAXATION TRAINING
Relaxation training is a holistic health training with the aim of developing a healthier way of dealing with oneself in our daily routine, which is often dominated by stress and pressure to perform. This training helps to deepen one's physical and mental self-perception and self-regulation.
This class integrates easy-to-learn exercises of various relaxation techniques and approaches. The exercises help the body and mind to regain their balance, come to rest and draw new strength. Conscious breathing, meditation, self-massage in alternation with gentle and moderate movements allow inner and outer tensions to let go more and more and improve the body's perception.
A stable and physical well-being is the best foundation of health. Regular practice of relaxation techniques pave the way to a balance between body and mind and more inner serenity in difficult everyday situations.
TESTING / SCREENING
Scanning the movement patterns of the athlete
The Functional Movement Screen (FMS), created by Gray Cook & Dr. Lee Burton, is a scoring system that allows the therapist/trainer to align the workout plan to the athletes needs. If the evaluation result of the functional movement screen test is poor, the risk of injury to the athlete is increased. Based on the evaluated test, the trainee receives homework (up to 3 exercises) and a training and therapy plan is created according to the deficits.
The FMS are created in Personal Single/Double or in small test groups.
PERSONAL TRAINING
We customize training programs for you. Get in contact with us.