A gym right next to your cab
TRUCKERS LIFE
To help you stay fit: outdoor fitness facilities just where you need them.
Sitting a lot, little exercise and scarcely any time for healthy food – it's often hard to stay fit in everyday life. The Trucker's Life initiative is therefore building a Europe-wide network of open-air fitness studios at the largest service areas, truck stops, petrol stations, parking areas and truck service stations. The goal: giving every driver the opportunity to be active during breaks. Which is not only healthy, but also promotes the ability to concentrate, thereby improving driving safety.
Mercedes-Benz Trucks has been supporting the initiative for several
years already. There are now 70 facilities in Poland, Germany and the
Czech Republic. Many of them are located directly at Mercedes-Benz
Service Centres.
Get started immediately.
You can begin training immediately at the facilities. It's not
necessary to receive instruction from a coach.* The facilities are
free to use and can be used around the clock.
The machines.
Usually, you'll find seven exercise machines at the facilities to ensure a well-rounded workout:
-
The Air Walker is good for starting the training.
Use it to get your circulation going, to strengthen your
co-ordination and to train your hip and leg muscles in a
joint-friendly way.
- It doesn't have to be a six-pack
right away, but you can train your abs at the
Bench. The advantage of which is that it's sure to go down
well back at home …
- Important for truckers: training the spine and back muscles. With regular exercises using both the Back Stretcher and the Knee Lifter, you'll strengthen them effectively. Well-executed exercises also help you to continually assume correct body posture while preventing problems with your spinal column.
- And to help you do something for your suppleness after many hours in the driver's seat, there's the Surfer machine at the facilities. The Surfer helps you increase your agility, suppleness, muscle strength and stamina.
- Meanwhile, at the Leg Press machine, you can build up the muscles of your lower limbs, and also strengthen your knee joints if you use it correctly.
- The Ladder is a simple yet effective trainer. On the one hand it's great for training the upper body, on the other hand it's very well-suited for a range of stretching exercises.
Today and in the coming weeks, RoadStars is presenting you exercises that can be done with the machines at the Trucker's Life facilities, and also exercises for you to do both in and outside your vehicle. Join in – it's great for your health!
And keep your eyes open at rest areas, because new outdoor fitness facilities are being opened every month.
Here's the link to the Trucker's Life homepage (including a map with the stations).
Exercises at the outdoor fitness facilities.
Get familiar with stretching and loosening exercises that can be performed at the Trucker's Life outdoor fitness facilities.
Exercises at the outdoor fitness facilities.
Exercise no. 1:
- Sit on the bench, place your feet beneath the lower bar, and put your hands behind your head without folding them together at the back of your neck.
- As you breathe in, bow your head and
lower the upper part of your ribs toward the bench.
- Return to the starting position. Do this exercise in three sets of ten repetitions.
Exercise no. 2:
- Position yourself with your back straight, rest your feet on the barrier and lean your hips on the support. Place your hands on the back of your neck. Your head should be in a straight line with your spine.
- Now bend your torso forwards.
- Return to the starting position. Do this exercise in three sets of ten repetitions.
Exercise no. 3:
- Rest one foot on the rung that's at the same height as your hips.
- Alternately perform forward bends toward one foot and then the other.
- Repeat the exercise in three sets of ten repetitions for each foot.
Exercise no. 4:
- Sit on the chair, take hold of the handles and push them forward until your elbows are fully stretched. Maintain this position.
- Slowly return to the starting position.
- Repeat this exercise in three sets of 15 repetitions.
Exercise no. 5:
- Get on the cross trainer, keeping your back straight, holding your stomach in and with your feet flat on the pedals.
- Take the arm bars in your hands, move your legs back and forth and use your hands as assistance.
- During the first ten minutes of this exercise, go slow, then go fast for three minutes, then slow for another three, and finally go fast for another three minutes.
Exercise no. 6:
- Get on the walking machine, keep your back straight and your head up. Pull in your stomach and keep your feet flat on the pedals.
- Place your hands on the handles, and then move your legs back and forth.
- Do this exercise in three sets of twenty repetitions.
Exercise no. 7:
- Place your feet on the pedals and take hold of the handles.
- Move your hips left and right in a pendulum-like motion.
- Do the exercise in three sets of 20 repetitions.
Exercises for inside the cab.
Learn about new stretching exercises and how to perform them without even having to leave the cab.
Exercises for inside the cab.
Exercise no. 8:
- Place both of your hands on one of your collarbones and bow
your head forward so that your chin remains as far away from your
hands as possible. Hold this position for five seconds.
- Switch to the other side of your body and repeat the
exercise.
- Do three sets of this exercise and avoid sudden movements.
Exercise no. 9:
- Rest your fingers on the steering wheel for support and move
your wrists forward while bending your fingers.
- Then
stretch out your fingers and hold this position for five
seconds.
- Repeat this exercise three times without making sudden movements.
Exercise no. 10:
- Sit with your back straight and your legs shoulder-wide
apart.
- Place your hand on your back immediately
below your shoulder blades. Breathe in and pull both shoulder blades
together.
- Breathe out while holding your shoulder blades together. Repeat this exercise three times.
Exercise no. 11:
- Sit with your back straight and your legs shoulder-wide
apart.
- Place your right hand on the back of your
neck. Take hold of your right elbow with your left hand and press it
downward for about ten seconds.
- Repeat this exercise
three times without making sudden movements.
Exercise no. 12:
- Sit with your back straight and your legs shoulder-wide apart
and rest your hands on the steering wheel.
- Bend both
knees until they form a right angle. In this position, stand on your
tiptoes.
- Once you start feeling some resistance, hold this position for five seconds. Repeat this exercise three times.
Exercise no. 13:
- Sit with your back straight and your feet on the floor and
rest your hands on the steering wheel.
- Pull your
legs in the direction of your chest and tilt your upper body
slightly forward at the same time.
- Repeat this exercise ten times in one set. After that, put your feet on the floor again and breathe in and out deeply for about one minute. Then perform another three sets of this exercise.
Exercise no. 14:
- Sit with your feet on the floor and your legs shoulder-wide
apart and hold the edge of the bunk.
- Raise your hips
without moving your shoulder blades away from the backrest of your
seat. Maintain this position for a while and then return to the
starting position.
- Repeat this exercise three times.
Exercise no. 15:
- Sit up straight against the backrest of the driver's seat.
Grab the side of the backrest with your left hand and the steering
wheel with your right hand.
- Turn your upper body to
the left. Once you start feeling noticeable resistance, hold this
position for five seconds.
- Perform this exercise three times for each side of your body.
Exercises at the truck.
Learn new stretching and loosening exercises which you can do at your truck.
Exercises at the truck.
Exercise no. 16:
- Stand with your back straight and your feet shoulder-wide
apart. Point your toes outward. Now tense your upper body.
- Bend your knees until your legs form a right angle. At the
same time lift your arms upward and bring your hands together.
- Then stand up and assume an upright position. Do this exercise in three sets of ten repetitions.
Exercise no. 17:
- Stand in front of the vehicle and take hold of the bumper.
Place your feet shoulder-wide apart and stretch your toes outward.
Shift your weight to your heels.
- Push your hips
backward while holding your feet and knees in the same
position.
- Now stand back up straight with a dynamic motion, assuming an upright posture. Do this exercise in three sets of ten repetitions. Repeat this exercise three times while avoiding sudden movements.
Exercise no. 18:
- Stand in front of the vehicle with your back straight, take
hold of the bumper and take a step backward so that your right knee
is now in a straight line with your foot.
- Slowly
lower yourself by going back with your right leg until it forms a
right angle. Keep your right knee away from the ground.
- Return to the starting position, switch to the other leg and repeat the exercise. Do this exercise in three sets of ten repetitions.
Exercise no. 19:
- Stand with your back straight and assume a straddling
position. Place both hands broadly apart on the bumper.
- Bend your arms and lower yourself, as if you were doing
press-ups.
- Stretch your arms and bring your body up. Do this exercise in three sets of ten repetitions.
Exercise no. 20:
- Stand close to the truck with your back toward it, bend your
legs and rest your outstretched arms on the bumper.
- Slowly lower your upper body by bending your arms.
- Return to the starting position. Do this exercise in three sets of ten repetitions.
Exercise no. 21:
- Stand upright with your back toward the truck. Stand with your
feet shoulder-wide apart and take hold of the bumper.
- Lunge forward without changing your body posture.
- Return to the starting position.
Exercise no. 22:
- Return to the starting position.
- Do a forward
bend to the side with one arm stretched upward. Rest the other arm
on your knee.
- Repeat this exercise ten times per side.
Exercise no. 23:
- Stand in front of the vehicle with your back straight and your
feet shoulder-wide apart, and firmly hold on to the handle.
- Bend backwards as far as possible and stretch your back
without letting go of the handle.
- Repeat this exercise five times.
* Please note: Use of the exercise machines is at your own risk. The exercises shown here are recommendations from the Truckers Life foundation. Before you perform the exercises, please check with your doctor to see if they are right for you.
Photos: Truckers Life foundation
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27 comments
Es klappt bestimmt!!
RoadStars Team macht jeder glücklich!!
Es klappt bestimmt!!
RoadStars Team macht jeder glücklich!!
Du bist in der beste Hände gelandet.
Wünsche Dir viel Spaß!!!👌😉😉
FOLLOW THE ROADSTARS!!⛟💨💨❤
Du bist in der beste Hände gelandet.
Wünsche Dir viel Spaß!!!👌😉😉
FOLLOW THE ROADSTARS!!⛟💨💨❤
Werde das dann auch versuchen nach zu machen.
Danke RoadStars Team macht weiter so. 👍🤠
Werde das dann auch versuchen nach zu machen.
Danke RoadStars Team macht weiter so. 👍🤠
Guss
Andreas
Guss
Andreas
RoadStars !!!
Sehr gute Artikel
Wir brauchen jedes Tag bewegen !!!
😁👏👍💋
Gute Fahrt
Gruß
Richard
RoadStars !!!
Sehr gute Artikel
Wir brauchen jedes Tag bewegen !!!
😁👏👍💋
Gute Fahrt
Gruß
Richard
freut uns, dass dir der Artikel gefällt! 😊 Bald geht es weiter und es werden noch weitere Übungen hinzukommen.
freut uns, dass dir der Artikel gefällt! 😊 Bald geht es weiter und es werden noch weitere Übungen hinzukommen.
Echt schöne Sache.
LG Dirk Neuhaus
Echt schöne Sache.
LG Dirk Neuhaus
Blij dat ik een RoadStar ben
Blij dat ik een RoadStar ben
Gruß
Klaus
Gruß
Klaus