- Who is Kontra K?
- Kontra K practices these sports
- This is how Kontra K stays fit on tour
- The 15-minute full-body workout without equipment from Kontra K
- What motivates Contra K?
Every year a new album including a tour – thousands of people come to his concerts. With this workload, the rapper Kontra K has to make sure that his body is in top shape. We’ll show you how the muscle rapper stays in shape.
Who is Kontra K?
Kontra K’s real name is Maximilian Diehn and he is a rapper and musician from Berlin. The 37-year-old has achieved great popularity, especially in the German hip-hop scene. He falls again and again because of his openness about his difficult past and how he deals with it depressions, grief and loss. He processes these feelings in his songs, which means that his songs are perceived as very authentic. His message: stop people from doing things they would later regret.
Kontra K practices these sports
Kontra K has early with the Boxing begun. Growing up in difficult circumstances meant he was on the verge of crime for a long time, something he never really liked. Through boxing he learned to stick to the rules and treat others with respect. When the first successes came with his music, he had to choose between his two passions. Rap music became his profession and boxing became his hobby.
To this day he is still very active in sports, especially in promoting talent. The YouTube channel “Support The Sport” follows Kontra K and some of his people in six episodes during training and preparation for competitions and the Olympics. “I have to lead by example and train,” says the rapper. Training takes place five to six times a week, the units include boxing and technique training as well as speed and strength training Strength endurance training.
As part of his fashion label, which has existed for 6 years, the rapper uploaded quarantine home workouts to participate in and imitate under the channel of the same name on YouTube during the Corona lockdown. He continues to feed his channel with training content that you can do from home or in the gym without much equipment.
This is how Kontra K stays fit on tour
When the rapper is on tour, he takes part every day and almost exclusively Bodyweight (your own body weight). Intensity, repetitions and order of exercises vary from day to day. The main focus is on preparing the body for the upcoming stress on stage. Because of all the running and jumping during the shows, a stable core is essential to prevent possible injuries. The appearance is merely a plus point for the artist and not the training goal. He gets cardio from the concerts in the evening. On average, he weighs around 2 kilograms less after a performance.
And what should definitely not be missing on his tour? An ice barrel for ice bathing. On his YouTube channel, the rapper not only gives exclusive insights into his tour life, but also gives us everything about his training and his Regeneration strategies. Physiotherapists, osteopaths and regular infusions help the Berliner stay fit on his tour and push himself to the limit on stage.
The 15-minute full-body workout without equipment from Kontra K
Anyone who has ever been to one of his concerts or has been to one of his concerts knows that the rapper is in top form Instagram-Profile has made. You can find out what a Kontra K bodyweight training session looks like here:
The workout consists of 4 rounds with 6 exercises per round. There is a 20 second break between each exercise.
1. 20 seconds forearm support with shoulder touch: Start in a high push-up position. Make sure your body forms a straight line from shoulders to feet. Tighten your abdominal muscles to stabilize your core. Slowly lift your right hand from the floor and touch it to your left shoulder. Keep the rest of your body calm and stable. Lower your right hand back to the floor and repeat the process with your left hand. Repeat this movement alternating between hands, making sure to keep the body in a stable position throughout the exercise and avoid sideways wobbling or lifting of the pelvis.
20 second break
2. 20 Second Squats: Stand with your feet about shoulder-width apart. Keep your back straight and your chest out. Bend your knees and lower your body as if you were sitting down while pushing your hips back. Hold your knees over the tips of your feet and make sure they don’t extend past the tips of your toes. Go as low as you can, ideally until your thighs are parallel to the floor. Then push yourself up with your legs to return to the starting position. Repeat the movement.
20 second break
3. 50 seconds forearm plank: Start in a push-up position on your forearms. Your elbows should be directly under your shoulders and your arms should be parallel to each other. Keep your body in a straight line from shoulders to feet. Your back should not sag and your buttocks should not be stretched upwards. Tighten your abdominal muscles and hold this position for as long as possible. Make sure you breathe evenly.
20 second break
4. 20 Second Sit-ups: Lie on your back, preferably on a mat, with your knees bent and your feet flat on the floor. Clasp your hands behind your head or place them on your chest. Lift your upper body off the floor, using your abdominal muscles to propel yourself upward. Exhale as you come up, briefly hold the tension in your abdominal muscles and then lower your upper body back to the floor in a controlled manner. Repeat the movement.
20 second break
5. 20 Second Push-Up with Knee Raise: Start in a push-up position with your hands shoulder-width apart and your feet at hip height. Lower your body into a push-up position by bending your arms and lowering your upper body toward the floor. Push yourself back up to return to the starting position. Then pull one knee toward your chest by pulling the leg up under your body. Return to the push-up by moving the knee back to the starting position. Repeat the exercise with the other knee.
20 second break
6. Hold a hollow back / squats for 20 seconds: Hold a hollow back – lie on your back and stretch your arms above your head. Lift your legs and upper body off the floor at the same time so that only your lower back touches the floor. Tighten your abdominal muscles and hold your body in an arched position. Make sure to press your lower back into the floor and lift your legs and upper body as high as possible. Hold Squats – Stand tall with your feet about shoulder-width apart. Bend your knees and lower your upper body as if you were sitting down. Your thighs should be parallel to the floor or lower if possible. Hold this position by placing your weight on your heels, keeping your back straight and your knees over your toes. The arms can be stretched out in front of you or held close to your body, whichever is more comfortable for you.
What motivates Contra K?
From a sporting point of view, it’s very clear: Stay as fit as possible so that you can continue touring with such a workload and give full throttle on stage at every show. In his lyrics he talks about different sources of motivation. This often includes personal experiences and challenges that he has overcome in his life. The love of music, the opportunity to convey messages through his songs and the support of his fans are also important motivating factors for the rapper. He also repeatedly emphasizes how important it is to set goals and work hard for them. His music often reflects his personal struggles and triumphs and is intended to inspire people not to give up during difficult times.
For Kontra K, it is crucial to stay fit in order to be able to cope with the heavy touring workload and give full throttle on stage at every show. He primarily focuses on bodyweight training, with the focus on the functionality of the body. This means: With the right exercises and the necessary motivation, you can stay in top shape even without equipment.
no equipment required
48 exercises as pictures and videos
36 pages, available on all devices
The post first appeared on www.menshealth.de