Synergym Training & Therapie

Mit 45 fitter als je zuvor.💪🔥

Was passiert, wenn du dein Training auf deinen Körper, dein Alter und dein Ziel abstimmst?
Du bekommst Ergebnisse, die du fühlen – und sehen – kannst.
Danke an Adrian für das ehrliche Feedback. 🙌

👉 Willst du auch mehr Energie, Kraft und Gesundheit trotz vollem Alltag?
Dann buche jetzt dein Beratungsgespräch – Link in Bio oder DM mit dem Stichwort „START“ 💬

Not getting enough sleep can lower your immune response and leave you more likely to succumb to infection.

Different studies show, the ones who slept less than six hours a night proved more likely to catch a cold than those who slept longer.

When you’re sleep-deprived, your body makes stress hormones like cortisol to keep you awake and alert – and that can suppress your immune system.

And you may also take longer to recover if you’re sleep-deprived. That’s because your body can’t make enough antibodies to fight off disease if you’re not rested.

Typical adults should try to get seven or more hours of sleep daily to function properly.

Most modern people don’t get enough sleep, which is a shame because it’s an easy fix to a common problem.

Transformation

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Silja lost more than 11kg of fat and gained 3.5kg of muscle. She was very committed and strictly followed our training and diet recommendations.

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Changes in body circumferences

Arms -2cm
Chest -8.5cm
Belly -8cm
B***y -7cm
Legs -5cm

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🇨🇭

If we had to choose to do just one exercise for the rest of our lives it would definitely be the back squat. There is a reason why it’s often referred to as “the king of all exercises”.

But why?

It’s a very taxing compound movement which works a lot of muscles at the same time. The main muscle groups involved are legs (quadriceps, glutes, hamstrings), the core (lower back, abdominals) and other stabilizing muscles.

But the squat has even more to offer.

Builds a strong back. We all know how important the back is. Squats help build your back muscles and will especially make your lower back super strong and resilient for daily challenges.

Builds stronger bones. Not just squats but all strength exercises will stimulate your bones to increase its density. Squatting will help towards preventing degenerative conditions, deficiencies or diseases such as osteoporosis and arthritis.

Increases flexibility. The aim is to squat as deep as possible, ideally your hips go below parallel. Due to the level of stretching required when squatting, all your connecting tissues, tendons, ligaments and muscles will begin to become more flexible.

Increase body muscle. Squats trigger natural human growth hormones within your body, which is a vital function for the restoration of muscles and growth. The more and heavier you’re able to squat, the better your overall muscle development will be.

Burns fats. Due to the compound engagement of many muscle groups in just one simple movement, your body automatically requires more energy to fuel itself. This activates the fat burning process, which leads to a reduction in excess fat storage. With the added benefit of building muscles, you will keep burning fat even after squatting.

Improves body posture. Doing squats develop your core and back muscles to give you a taller, more upright, stronger and confident appearance. If you’re sitting at your desk all day then this is for you!

B***y gains. This is not just interesting for women but anybody that wants to improve their body composition and tone/strengthen those glutes. Squat for that b***y!

***yworkout 🇨🇭

Your immune system is an amazing machine. It’s responsible for keeping your body safe from outside invaders like viruses, bacteria, fungi, and toxins.
A strong immune system is your best defense against illness and infection. Without it, you would have no way of fighting off harmful substances or changes within the body.
Your immune system has three main tasks:

- To fight pathogens (disease-causing “germs”) like viruses, bacteria, fungi or parasites and get them out of your body
- To recognize and neutralize harmful substances from the environment
- To fight disease-causing changes in the body, like cancer cells

In this special series, we’ll take a look at the top all-natural and safe immune boosters that everyone can take advantage of to strengthen your immune response, increase your resistance to disease and infection, and help you recover more quickly if you do become ill.

Stay tuned ✌️

The conclusion of a study from 2018 was that:
„squatting resulted in greater erector spine activation, but similar re**us abdominis and oblique external activation as the prone bridge. Typically, specific core exercises are performed isometrically in the horizontal position, attempting to isolate the different core muscles, which does not mimic movements in sport or daily living activities. For daily living activities (e.g. stair climbing, walking, lifting, throwing, kicking etc), injury prevention, and performance improvement, we recommend targeting core muscles by integrated high-intensity exercises as the squat instead of an isolated and isometric core exercise, especially for athletes. The present study found no advantages of performing the prone bridge compared to squatting.“

Please stop waisting your time with fancy sh** and focus on the basics. Stop the BS.

*t