The best workout against cellulite

Fascinating training is underestimated by many, while it is a relaxed way to get the body in shape. Our expert Stephan Mueller answers three questions about fascia and we show you effective exercises that help against cellulite, but also the whole body tighten

What do football world champions Bastian Schweinsteiger and Hollywood star Gwyneth Paltrow have in common? They train their fascia.

The crazy: Until recently, many people did not even know that they have fascia. We carry almost 20 kilograms of it with us. Human biologist Robert Schleip, the leading fascist researcher at the University of Ulm, says: "Faszien hold everything together, and whether the upper arm looks tight or wackelpudding depends on its tension."

This is how you train your fascia properly

The reason: If the fascia is properly stimulated, fresh elastic collagen is produced in the following days. So a one-a-cellulite killer . The most important tool for fascinating training are foam rollers . They exert a massage pressure on the tissue. It comes to the drainage as well as to the transport of toxins. Already two 10-minute units per week are enough.

If you have not played a role yet, do not panic! The Faszien-Workout does not work exclusively with foam rollers. Stretching and swinging movements are also important to build up more supple muscles and get more tension.

1. For supple muscles throughout the body

Stand upright. The legs are a little more than hip-width apart, the toes point slightly outwards. Grasp both hands with a swinging arm (alternatively a water bottle or a normal dumbbell, 500 to 1500 grams). With the arms stretched, guide them downwards and lift the left heel. Now move the dumbbell dynamically to the upper left and stretch as far up as possible. Lift the right heel and turn the upper body slightly to the left. Hold briefly, return to initial position and page.

2. For better elasticity in the shoulder and neck area

Come into the quadruped. Place your hands under your shoulders. The back is initially in the hollow cross. With the exhalation, round your back and pull the chin slightly towards chest. Pull the belly inwards. Hold down and get back into the hollow. 3 repetitions à 60 seconds.

3. For firm thighs

Lie in the side position. The upper body is erected so far that the hip remains on the ground. Support yourself with both arms. The lower leg is angled, the upper hovers stretched out over the ground, the toes pointing forward. A weight cuff on the outstretched leg intensifies the workout.

Now lift the upper leg slowly towards the ceiling and lower it again - without dismounting. The position of the upper body and the lower leg as well as the arm and handholds remain unchanged. Per page 10 Repeats.

Nutrition for the fasces

Our fascia consists mainly of the fiber proteins collagen and elastin. To create new, elastic fibers, our body needs a range of nutrients and active ingredients such as proteins and amino acids, carbohydrates, fatty acids, minerals, trace elements and vitamins. With the right diet, your fascia remains supple and healthy, and the regeneration of connective tissue, for example after injuries, is supported. 

Love your fascia

Protein: Protein- containing foods support new fiber formation. A lot of protein is provided by fish and meat in organic quality (eg beef, turkey or lamb), eggs and dairy products. For vegetarians, algae, lentils, beans and nuts are ideal. 

Fat: Fascias like high-quality fats such as avocado and linseed oil, olive oil or coconut oil. A delicious dish, which optimally supplies your fascia, can be found on the right. 

Liquid: Because our connective tissue is up to 70 percent water, you should drink enough to provide it. Two liters of water per day are optimal. Alternatively: unsweetened herbal or fruit tea or juice. 

Vitamin C: Vitamin C is also important for building new collagen. Especially berries, citrus fruits or kiwi are abundant. Cabbages (eg, broccoli), spinach, peppers, fennel and parsley are also true vitamin C bombs. 

Zinc: The trace element is contained in the walls of the connective tissue cells and accelerates the regeneration of the tissue. A lot of zinc is found in beef, eggs, cheese, milk, poppy seed and linseed. Nice side effect: Zinc also strengthens the defenses.