Entrena con Heinrich Popow y Johannes Floors - Día 2

welcome back for day two I hope you enjoyed the workout yesterday 's laughing again today we will do different exercise what are we going to do today uh so today we keep focus on the legs so we finish the core and now we go directly on the leg muscles the front muscles the side muscles the inner muscles and also the back muscles and therefore we do the same structure so we do a warm-up okay and then we do specially Based training on the exercise for the legs and then a locker cool down like we did yesterday okay okay I hope yesterday everyone enjoyed the training today I will enjoy as well we have today we have some assistance here we have uh trainings how do you call a terabond we call it in Germany theraband I don't know how it's called internationally but it's a piece of rubber you can you can use it for exercise I have a chair to find the stability and we have a bottle of water okay good yes so the warm session first thing we also start up with the upper part of the body arms to the side and we do like rotation movements to warm yourself up okay bring yourself up important is 50 50 of the weight standing on both legs of course cause strong like we did yesterday chest up straight and then do the movement like 30 seconds warm up wow good job perfect if you did the session yesterday you could feel when you do the rotation movement that the muscles are working are still working so last few seconds bye for three two one good I always realized when I go when it comes to the healthy side when I rotate on the healthy side I try to put my weight on the healthy leg but when it comes to the prosthetic side I always try to stay away but that's a mistake exactly if you go on the prosthetic side put your body weight on the prosthetic side as well don't stay away from the prosthetic don't bring your shoulder down keep your shoulder always straight that's important right good so therefore for the next one we warm up the leg muscles and therefore we have the chair so handy is standing on the chair holding his balance and then standing on the procedures and with his right leg he do a swinging movement to warm himself up important is stomach and core strong stand stable chest up straight and just do the movement out of the hip good one sorry we're doing 10 repetitions in each Direction you see the chair is a little bit moving and that should not be so always make sure that the thing which gives you stability is really getting stable how many ten oh too much sorry it's okay so you're a little bit more warmed up now good I was really struggling to keep the the power and the intensity the in like how do you say that the strength on my my stomach so it was really moving that's that's a mistake exactly so as I said keep focusing that the stomach or the belly is strong and really don't do movements like this have a look how easy it is on the prosthetic style so it's the same thing now on the other side my drum and strength why is it like this because I'm stronger on the healthy side here oh wow okay so you can do 10 to 50 repetitions are you counting yes okay you did already okay thank you so sorry for you good so this was the side muscle but also we have to do the swing muscles in the back so 100 is changing the position now he's standing on the prosthetic side and now he's swinging the leg just in front and now you can see straight position of the body really important and make sure that the chair is not moving and that you're stable on the prophetic side really important thing see and this is something like if you're not stable on the hip and I I was more than 10 I can't show you what happened so then this is often what's happening for amputees during daily life when they swing through the healthy leg they always move the hip and that's the reason why they collapse in their knee you always have to keep yourself strong on processing that's a really important Point okay good so you also did 10 repetitions I did more okay and then okay because I'm listening to you you're talking today more than yesterday yeah you know every day is different okay yeah so do it again yes okay can you count okay I count for you man okay two three four five six seven eight nine ten good job okay perfect good so if you need this exercise you're a little bit warm up and now we started with the exercise with the therapy band therefore important is also that you're gonna share next to it that's always safe for the therapy band you can catch catch him here and for the side muscles so the first exercise we do is honey standing on his right leg and lifting up the procedures to the side and doing the movements for the adductor muscles I would just pull a little bit we all already did this in the warm up by moving it but it was only the movement now we're doing something for the muscles we get we make them stronger okay and if you don't have any assistant here I don't know like maybe this your daughter or your son or your wife can do it or your friend keep the social distance right now um that's the reason why he's catching me but if you don't have anyone to assist you can grab a chair and put the therapy band around it or whatever you have as an assistant okay exactly okay good so we do again 10 repetitions okay stomach strong as we did before okay can you give me more resistance of course okay okay one two good job three whoa five six seven eight nine Ten Perfect okay are we turning around we turn around okay front front that's a problem for the above knee amputees if you keep the therapy band low see what happens the knee will be bent you have to put the van on the socket give me a little bit more resistance okay let's go but let's go so like in front to also straight head out three yeah four five six seven eight nine ten good job so we have two directions or three so this is the second one good so he's turning around again and we're doing the therapy band again down on the feed and now he's moving his leg in the direction of the chair okay good so let's go again ten more positions two servant eight nine ten all right good and the last direction is just in the back therefore you have to be really careful and you're standing straight sorry for the noise um keep yourself always safe this is the reason why I put the chair away no furniture in the back because if you struggle and you fall back you will hit yourself safety is the most important thing when you do the workout okay always be aware of safeties safety you see that's why you're doing like this I'm not trusting him sorry so that's why I just start counting now one oh okay two three four five six seven eight nine ten all right perfect good job so when we finished the thing with the prophetic leg then we also do the same thing on the Run okay sorry man for the noise see so I'm catching him again now we do we can use the therapy band again so I'll make it a little bit lower I will give him a little bit resistance okay and then he's doing the movement again so 10 repetition to the side one it doesn't matter in which uh which direction you do uh in the first or the second or third or the fourth one but always make sure that you feel or that you do every exercise 10 repetition in each Direction so sideways front and back so you really get 10 I was struggling I couldn't find the balance on the prosthetic this is like this is really not easy yes and I was really grabbing the chair too much don't destroy your furniture just use it as your assistant but don't grab it too much I was really struggling to find the balance okay good so we do this next Direction sideways again so you pull your leg to your to your procedures and try to be straight yes still not okay try to find the balance that's really important and do it one two three four five six seven eight nine last one good job good last two directions now in front please straight for a stop okay good that's it yeah thanks even though this is also a good balance training for the prophetic bags so if you feel you're standing safe on the balance it's really important good put the chair away and then we're doing the last Direction so I need a little bit of the chair for finding the balance it's okay this is a little bit different to the healthy side because on the healthy side you can stand for a longer time on the prosthetic side you need something to balance yourself okay okay let's go check my position man one good job two three four good posture I see straight seven eight nine perfect good job so when you finish the exercise with a therapy band then we come to the third part of our workout to cool down and therefore we do like stretching things what we did before so important is that the muscles we trained we should also stretch again so hungry please go down on the mat have you showed it yet last time again see today I'm faster is that okay yes that's okay good so first thing is to sit in like normal with long legs perfect and this first thing what we do is we are stretching the hamstrings okay so yes arms up and then you go really in front to your toes like this no no no straight post shot this is really important that's a good mistake what many people do so straight poster and then you go directly with the upper part of the body in the front exactly and it it's not bad when you don't come to your toes also the directions also fine you have to just to feel a stretch into the hamstrings you can do do it in a static way like he's doing so holding this position for let's say 20 to 30 seconds or as we did it in the first video do it Dynamic dynamically for five to six times good so how does it feel like oh it's good it's stretching okay perfect good so then we have the back muscles good can we do it again yes one more time all right let's do it perfect important is also you see the posture of him straight back so not rolling in this position really important thing it's also the body language that you need when during walking outside when you walk keep yourself always up makes you feel better and makes you feel more like more accept I mean you when you have a body language always going like make yourself small not bringing your head up it's always a little bit negative you can solve a positive body language just stop straighten that oh good okay so next thing is we do a little bit more distance so spread the legs a little bit good same position and same movement so over the head try to get straight again with the back okay okay good and then you're going in the direction right yes first in front and then if you want then can you can grab your toes perfect good same thing you feel now the hamstring but also the adductor muscles that's enough it's very tough yes you're doing great job and you keep doing the same thing like dynamic or static like we did it now but today we do a static way we do twice again okay so relax for a moment keep breathing all good old man okay have a second time please so same situation arms over the head coming in front and then grab your toes good it's good yes try to get your chest up a little bit yeah that's it man traffic always keep on breathing that's also really important though don't stop to breathe oh good okay if you feel good oh then relax again good and the last exercise we had today Stitch to stretch the muscles in the front therefore we stay in this position you turn in your right leg behind you grab your ankle and then put it a little bit backwards and then you feel the stretch here in the front muscles and also in the hip what is really important then is also that the posture is straight and you don't go to the side like this so this is a really good situation we do a static training or static stretching again holding it for yeah 20 to 30 seconds then release it a little bit and do it again so when you already release it for a moment and then we go in the stretch again chest up straight really important do you feel the stretching here in the muscles too much man feel it but it's okay also really important is the hip so when you're with the hip don't so look that the hip is not in the back but more coming in the front that is really important like him also a big mistake like we saw yesterday always when we are not focusing on our hip the amputees and we lose the tension in the hip we always go back with the hip and that's the reason why we often collab with the knee if you learn to to control the lip hip in in this exercise then you will be you will be more able to to use your prosthetic easy easily not not so easy but good yeah he already did it so the same situation on the other leg on the other side and this is more difficult now this this is what I told like I was sitting too much yeah I feel that I'm getting short the last days yeah good so try to stretch it again chest up straight and try to give the hip a little bit in front yeah I can't go further perfect and when you feel the stretch again 20 to 30 seconds release it for a moment and then do the second thing good okay short time for breathing then we do the last thing anyway you could see the difference on the sides as well yep pretty important really important do you feel it strong on this side also that's weaker I feel more pain okay um yeah can you describe the pain this is a really bad pain or is it just a large like just really pulling pulling the tender like the muscles I really get stretched okay I feel the tension I feel I feel the weakness of the muscle okay it's not a pain inside just is the reality feel the reality okay good and then release it perfect good we finish for today we finish for today so thank you very much for watching uh we hope that you enjoy the second part of our fitness workout now we need the core and also the uh relax so thank you for watching having fun see you later thank you very much see you tomorrow or the day after tomorrow take care stay healthy and enjoy bye bye