Entrena con Heinrich Popow y Johannes Floors - Día 8

hello everyone and Welcome to our second workout uh this time it's going about the elastic bands but Kristoff is going to explain us more yeah so we today we do a training workout with a therapy band um important for this is we're doing the same thing as we did before so warm up to exercise then we do special exercise for the legs with a therapy band today and then relax exercise for stretching the muscles should we start yes all right good so the first thing is you stand in 50 50 on the way both legs chest up straight you're having the band in the right hand and you're giving it around the body perfect you do 10 repetition this way around and then 10 repetitions the other way around perfect important is that the post shot is really straight and you don't come into a curvy situation with a spine really important chest substring and 50 percent the other way around yes you'll calm down yourself yes I am all right [Music] good perfect so this was a warm up for the other part of the body and now we're including it with the lower part so we're having the band in the right hand and you're giving it under the knees it might be like this perfect exactly we do 10 times on each side in this time you have to see that you can stand on the procedures safe and if you feel unsafe then you just do it in the direction and not below the knee that you reduce the time standing on the profilers [Music] important is also that the spine is straight and don't give the rubber bands down like this this is really important nice it's what's like 20 times okay if I felt it's pretty difficult to have the stand on one leg and talk about it okay even more than warming up okay but you feel warmed up now I feel warm up okay perfect so then we're doing a therapy exercise session on the mat with the therapy band for the lower part of the body and you're going on the side at first doing on the side executive therapy band around the legs laying like this and now you can hold the therapy pad yourself exactly fix it like this an important thing is now a straight posture of the body exactly good Johannes and then lift the upper part of the body up the other leg up perfect good we're doing 10 repetitions in too serious as usual and which muscle do you feel this exercise oh I feel a lot of in my glutes okay truth but um yeah even though having the core muscles stabilizing the complete upper body okay that's nice good I think it was ten yeah I think it's a short break for breathing nice and then we're doing it one more time yeah what you can also do if you don't want to hold it you can make you can fix it like that you know I'm still going to hold arms on the bed exactly and do the second round then we're put your hands again and even when you make it tighter then you need more power to do this exercise so you can adapt it to your own Fitness level [Music] nice perfect nice so we're doing the same thing on the other side but please don't exactly turn on this side that the audience can see your face we're doing it at the same time same thing camera repetitions important is here that the pelvic is always on the ground so don't turn your pelvic like this the movement just come out of the hip like this okay after 10 exactly you're on a short break yeah everything this break is needed okay I tell you yeah and you're already doing the same thing like one more time same repetitions [Music] good job okay good so for the next session you're laying down on the back same thing your your legs are long yeah and then you're holding the therapy bag to your side to one side you hold it and the movement what you do now is you do a hip flexion doing movement like this like this exactly perfect so sometimes it could be that that the rubber band is hurting a little bit on the hair so you can do it exactly like this but you can you have to fix it I have to hold it yeah yeah that's really important one okay do it like this yeah so this is directly about the the hip flexor muscle we need 10 repetitions again two times and after 10 repetitions a short break and even when you're in this position you have to be careful when you have some problems with the neck you can put a pillow under it that you don't have to hold it all the time the neck like this on the other side as well yes exactly but we we do the same time and same side one more time so 10 repetition same time perfect nice good job even also this movement is important for activate the swing phase and it has to be really in a straight movement while walking good so when we did this we're doing also the other side same thing you fix it over there okay you can also turn around yes man doing like this perfect exactly like this [Music] then even when you're in this position you can also have a look that the movement is really straight and not doing a circumcision movement so the direction of the movement and every time to be straight like this not nothing like this or like that okay so last session on this side last session last session on this side so 10 more repetitions [Music] thank you [Music] good job okay good our next exercise is a little bit harder we're doing it with a long legs so I'm doing the same thing please bring the band under the feet holding it like this now you have to bring a little bit more tension on it and important is to straight the knee exactly and bring the leg up and down again this movement exactly so try when you're going down uh if you want to make it harder not to touch the ground grab a little bit space between it then you feed it a little bit more how does it feel like Johannes it's okay yeah it's totally okay but well it's it's awesome as well okay I feel a lot of my glutes but as we have mentioned earlier I think the glutes are really important here to have a strong stability and staying safe while walking in the daily life yeah so exactly we do the same 10 repetitions for this video and then a short break for breathing and then one more time so we do two times ten repetitions depending on your Fitness level you can increase the repetitions or the sets so you do 15 repetitions and three sets for example and the harder it should get the more attention you can bring on the elastic band so it should be easy you just grab it at the end and if you needed just a bit more stiff you get like two to three grown-ups and have a shoulder okay so next session on this note next round of repetitions [Music] all right nice perfect good when we finish it with one leg we skip over to the other leg same thing two times and ten repetitions [Music] important is also here when you're doing the exercise on the ground that the lower spine is laying on the ground every time feel contact to it look that the movement just come out of the hip in a straight position and with a with the long legs it's much harder than we have it with a short leg before so pay attention releasing the pressure exactly then shot break and then you can do 10 more [Music] you're in the next round already I am nice cheers [Music] perfect nice okay so we have one last exercise for this the same situation so you're lying on the back bring the therapy band around the around the feet and now you're doing a knee hip flexion movement together in combination and then getting the leg long against the resistance of the therapy band and as Johannes mentioned already you can easily make it harder about the tension of the therapy bed or make it easy depending on your Fitness level we do again 10 repetitions on each leg twice so and he is also really important that the movement is quite straight so don't uh go to one side outside or inside every time you do Straight movements okay so this was the first round this was the first round okay I was so free to just do it while you were explaining the exercise okay and nice it's all for the glutes yeah for the legs it feels really really good nice perfect okay good so then the next session on the same leg ten repetitions again so you see now Johannes during the exercise he's not touching the ground so he's doing the hard way for you at home you can also touches the ground for a short break um yeah important is that you do the repetitions as good as possible so speed is not important whether to do it slower but in the right way [Music] okay good so then we switch to the other side and I think it's really important to have the foot really really stiff and not to flex or extend it against the rubber band but to have a straight and stiff looking upward yeah very good too do you feel now when you have a difference between the sides do you have the feeling that one side is more more intense training than the other one um I feel that this this side is my stronger one okay so it feels easier and if I'm standing a long time this is the side I put more weight on okay so even though we should have a 50 50 ratio but I think everyone has a strong side to do is and then we're done then we're going directly into the relaxing part to cool down [Music] so last thing one more time turn repetitions foreign [Music] [Music] good so this was 10 repetitions again so now we're going directly into the sketching movements now what are we going to do to stretch so for stretching at first you're doing you're starting with the right side taking the band another no no under the tree yes exactly like this you can bring it a little bit more to the end yeah good then you're laying down and you're pulling your leg towards you exactly you can't go with the head down exactly and describe us whether you feel the stretch now oh I feel this stretch a lot of my hamstrings on the back side of my leg okay and the bit in my my glutes but um yeah more in my hamstrings yeah so you're dispatching exercise again we hold it for 20 to 30 seconds and we do it twice first sight so when you feel that you have 20 seconds just release it a little bit just release the pressure of the therapy fan bring it down again exactly or just flexes the knee this is also important and during this movement you have to see how far you can go depending on the tension you feel it on the muscles okay next round on this side yeah important is also that you try to have the other side quite down as Johannes also did so don't avoid to bring the other side up really put the other leg down that you feel really the stretch [Music] again we do it for 20 seconds 20 seconds of stretching and now we're going down again good so same thing on the other side for sure this is my bad side I think it's not going to look that pretty okay so do you also feel that it's harder for you on this side yeah it's ways hotter and to be honest it hurts hurts a bit okay and do his shoulder so try to get as far as you can go with the with the hip but I every time keep in mind that your own Fitness level is depending how far you can go 20 seconds and then release the stretching a little bit short time for breathing nose in mouth out and then you start the next round perfect okay good nice so we have one last stretching exercise for relax with a therapy pan and then we're done so please go up with the legs under your feet and above feet have a little bit of tension perfect spread a little bit the next just a little bit perfect and now straight posture and now you come with the upper part of the body a little bit in front having the tension exactly you can hold it with one hand or two hands and yeah make sure that you your spine is really straight your chest is up and then you go as far in front as possible so you don't have to come so close down but you hold it in a position which is comfortable for you where you're feeling the stretch I feel in the lower back yes exactly and my hamstrings yeah perfect so when you have 20 repetition as 20 seconds sorry and you come up again relax a little bit with the tension good debriefing exactly second round exactly let's do it same position and then it's straight following front perfect okay good nice job that's it perfect thank you very much you're welcome so this is a workout with a therapy pen for the lower part if you don't have a therapy pen you can also do this exercise these workouts but without the bed just for mobilization because with the silky band it's more for yeah gaining muscles but if you don't have a therapy pad do it without the therapy plan for mobilization with the band it's much better and it's also a little bit harder I guess yeah it is and of course you don't have to hold the band you can do nothing it or just get a band which is close as well but we just wanted to show you one way how to do it exactly so thank you very much for watching our videos we hope you enjoyed this session stay healthy have fun and good training so thank you very much thank you your honest great job thank you for my side and goodbye bye bye