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Energetics Energetics
NBR Mat 142cm 1.0

    Product description

    Lightweight, soft and comfortable, the ENERGETICS NBA Mat 142 is ideal for your fitness workouts at home, at the gym, or while traveling. The mat is 10mm thick, measures 142x58cm and comes with a carrying strap.

    Article number: 241748

    Materials / Fabric:
    NBR
    Specifications:
    142 X 58 X 1 CM PRODUCT WEIGHT: 1 KG
    Extra features:
    Safety Pockets: Not Included Carrying Straps: Included Colors: black, blue
    Training method:
    Yoga, Pilates

    Trained muscle groups

    These muscle groups are trained with this device

    • All front muscle groups
    • All side muscle groups
    • All back muscle groups

    These training methods are possible with this device.

    Yoga, Pilates

    Training Exercises

    Arm Switches

    Lie facedown with one arm extended forward, the other extended backward. Slightly raise head and legs off floor. 
    Simultaneously, switch arm position.

    Triceps Extensions

    Lie on side and cross lower arm in front of body. Use upper arm as support. 
    Push against floor with upper arm until arm is fully extended.

    Good Mornings

    Stand with feet shoulder width apart, hands on hips. Slightly bend knees.
    Move upper body forward, bending at the hip. Return to starting position.

    Sumo Squat

    Stand with feet wide apart.
    Squat down until thighs are parallel to floor. Keep knees behind toes.
    Return to starting position.

    Wall Sit

    Sit against wall with thighs parallel to floor.
    Hold position without moving downwards.

    Back Kicks

    Begin on all fours.
    Bring one knee to chest and then extend leg backwards.

    Hip Rotations

    Lie on side with legs slightly bent.
    Lift upper leg and rotate hip so that  knee moves up and down.

    Leg Swings

    Lie on side with lower leg bent in front of body.
    Lift upper leg off floor and swing it in front of body. Return to startin position.

    Heel Touch

    Lie on back with knees bent and arms to sides.
    Lift head and shoulders blades off floor. Bring fingers to heels, using one hand after other.

    Crunches

    Lie on back with knees bent. Place hands behind head.
    Curl up body until shoulder blades are off the floor. Slowly return to starting position.

    Draw Ins

    Sit with legs off floor, arms resting behind body for support.
    Bend and straighten legs without touching the floor.

    Mountain Climbers

    Begin in standard push up position.
    Swiftly bring knees to chest, one after another. 

    Arm Raises Back

    Lie face-down with both arms extended to back.
    Quickly raise and lower arms.

    Arm Rotations

    Lie face-down with arms off the floor and extended to sides.
    Draw small circles with extended arms as fast as possible. 

    Reverse Push-Up

    Position yourself on all fours facing up.
    Bend arms while keeping hips high.
    Return to starting position.

    Superman

    Start in standard push up position. Lift opposite arm and leg off floor. Alternate.

    Swimmer

    Lie face down with head, arms and legs lifted off floor.
    Lift and lower opposite legs and arms as if swimming. 

    Flutter Kicks

    Lie on back with head, arms and legs lifted off floor.
    Lift and lower opposite legs and arms.

    Butterfly

    Lie face down with head, arms and legs lifted off floor. Arms positioned at the sides.
    Lift and lower legs and arms simultaenously.

    Bridge

    Begin on all fours. Lift knees slightly off floor.
    Maintain position while keeping core engaged.

    Reverse Plank

    Lie on back. Place weight on forearms and lift hips off floor until body forms a straight line.
    Maintain position while keeping core engaged.

    Plank

    Begin in modified pushup position with weight on forearms.
    Maintain position while keeping core engaged.

    Plank back and forth

    Begin in modified pushup position with weight on forearms.
    Slowly move shoulders and body forward.
    Return to starting position.

    Tripod

    Begin in standard push up position and place one arm behind back.
    Maintain position while keeping core engaged.

    Side Plank

    Lie on side. Lift hip off ground and support weight with forearm.
    Maintain position while keeping core engaged.

    Fire Hydrants

    Begin on all fours.
    Slowly raise one bent leg to the side.
    Return to starting position.

    Sit-Ups

    Lie on back with knees bent. Cross arms in front of chest.
    Curl up body until lower back is off the floor. Slowly return to starting position.

    Side Sit-Ups

    Lie on back with knees bent. Extend arms in front of body.
    Curl up body towards one side until lower back is off the floor. Slowly return to starting position and repeat on other side.

    Single Leg Sit-Ups

    Lie on back with one knee bent and the other leg extended towards sky.
    Curl up body with hands towards straight leg. Slowly return to starting position.

    Cloud Pushers

    Lie on back with straight legs extended towards sky.
    Slowly lift buttocks and lower back off floor.
    Return to starting position.

    Reach-Ups

    Lie on back with arms and legs pointing towards sky.
    Curl up body and reach for toes with hands.
    Return to starting position.

    Plank Bridge

    Position yourself on all fours facing up. Lift one leg straight off floor.
    Move hip up and down without touching floor.

    Reverse Crunch

    Lie on back with bent legs lifted off floor.
    Lift legs towards ceiling until lower back is off the floor.
    Return to starting position.

    Kicks

    Lie on back with head and legs lifted off floor. Place hands behind head.
    Bend and straighten legs, one by one. Keep heels close to floor.

    Windshield Wipers

    Lie on back with bent legs lifted off floor, arms stretched to the sides.
    Move bent legs to each side until touching the floor. Keep shoulders in place.

     

    Upper Leg Lifts

    Lie on side with lower leg slightly bent.
    Lift extended top leg up and down.

    Lower Leg Lifts

    Lie on side with upper leg placed in front of body.
    Lift lower leg up and down.

    Front Leg Lifts

    Lie on side with lower leg bent in front of body.
    Lift extended top leg up and down in front of body.

    Squats

    Stand with feet shoulder width apart.
    Squat down until thighs are parallel to floor. Keep knees behind toes.
    Return to starting position.

    Lunges

    Stand with feet shoulder width apart and hands on hips.
    Perform large step forward and lower body until thigh is parallel to floor. Keep knee of front leg behind toes. 
    Return to starting position.

    Side Lunge

    Stand with feet shoulder width apart and hands on hips.
    Perform large step sideways and lower body until thigh is parallel to floor. Keep knee behind toes. 
    Return to starting position.

    Donkey Kicks

    Begin on all fours.
    Move one heel towards ceiling until thigh is parallel to floor.
    Return to starting position.

    Glute Bridge

    Lie on back with knees bent and arms resting at sides.
    Slowly lift buttocks until thighs and upper body form one line.
    Return to starting position.

    Push-Ups

    Place hands shoulder-width apart and lift body off floor.
    Bend your arms and lower chest towards floor, keeping elbows at 45 degree angle to body.
    Return to starting position.

    Push-Ups Staggered

    Begin in standard push-up position. Place one hand above eye level, other at chest level. Bend your arms and lower chest towards floor. Return to starting position.

    The ENERGETICS Training app

    • Full body workouts
    • More than 600 different exercises 
    • Easy understandable exercise explanation
    • Simple navigation for an effective workout
    Available on the App Store Android App on Google play
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