Entrena con Heinrich Popow y Johannes Floors - Día 1

hello everyone and Welcome to our fitness workouts today I would like to invite everyone you your friends your family to join us in this workout me Heinrich Popov and my coach Christopher come on would like to give you a nice time during this workout we know we have a tough situation right now that's the reason why we separate each other another reason is I don't like coaches that much because they're always hot but we need to support each other and we need to stay positive please be positive please enjoy the workout and my coach will explain you now what we are going to do so during our sessions we will focus on different areas of the body the core the arms the legs and do also some coordination exercise so feel free to join us and let's have fun welcome and enjoy so hi first thing is please you warm yourself up standing like parallel and then you're doing your arms up right and left or many times 30 seconds please okay exactly try it also at this exercise to make your stomach strong so strong abdominal muscles I used to be an athlete but since I'm retired yeah it's not not so easy at the beginning I know from being an athlete that you always try to have to try to hold your center of gravity High exactly okay good okay so next thing is stay same standing you come in with the right hand till you tell us to your left toes and the other way around so see that's the reason why I don't like him come on let's do it okay exact one perfect three four try to keep the balance it's not easy yeah and again 30 seconds okay five four three two one and good okay okay good last warm-up session is just standing in front try to have your core muscles strong and then you just walk in on the pitch okay exactly try to have a straight post shot straight attitude chest up okay exactly it's not easy they're doing great keep on going all these warm-up exercises you could do like 30 seconds to bring the arms in a good warm-up situation the core and now relax so last few seconds Andre three two one and good nice I have a special tip okay I know as an amputee you always try to put your body weight on your Healthy leg no try to keep your body weight 50 50. is it right that's exactly the point yes that's the reason why I'm struggling with the balance keep the balance and keep the body weight in the middle of your body position okay good so our first quarter exercise highness will be on the mat so please show the people how an amputee go down save on the mat you do one step from your Healthy lick then you go down as soon as you reach the ground with the prosthetic leg you go down with your arms and then you put yourself easily on the ground okay exactly so if you're not an old man like him you can do it a little bit faster you know he told me to do it okay see that's the reason we're not friends yeah we are friends we are friends okay good so first thing what we do is we do crunches okay so arms on the head like this okay legs up exactly good and I'll try to bring your upper part of the body up okay and then tell it again how high just like that your scapula is good enough okay done or up you have to bring it up like this okay exactly and do 50 repetition then a short break from 10 seconds maybe and then you started it three times now okay let's go thank you perfect nice job you counting I don't know okay so 10 11. 12. 13. 14 15. all right shop right next one I will count okay okay so break for breathing nothing mouth out and when you're ready for the next round you can just continue when I'm ready now you're ready see guys guys you have to stay fit please please this is the time where you can make yourself fit I'm right now I'm a really really bad a role model because I used to be 18 years as an athlete but after my retirement I got lazy and I feel that in my daily life in my quality for life I feel that I really like I I when I go shopping or I go for a walk I feel that I that it takes me more energy see what I did I got I got myself a little bit more break okay okay 50 more please one two three four five can you count I need my bread no no no Dynamic training so you have to come get up well 13 14. 50. nice job all right good perfect so this is directly for the abdominal muscles for the straight muscles and it's really important that you pay attention that you don't pull your neck in this direction too much but to bring the upper part of the body more up this is really important to not come into a let's say like a curvy position of the spine that's really important so keep your spine always so I want to do 15 more okay same situation no no keep your legs up and keep smiling while counting okay okay let's go okay one good two three four five good job six seven eight nine ten eleven twelve yeah first thing done so first core muscles we have done so during the comments you can see he's done already but now we do the giant little muscles and therefore we do the same situation as we did before so laying on the ground okay lift your legs up okay and then you're doing the same situation or the same movement like you did before you spread your fingers and now you don't come straight up but you go with a diagonal so your elbow goes to the knee okay I know that you really like this exercise that I that's why I do it for you so same situation okay okay really touching money just in the direction just in the direction of the knee okay so let's go okay yes one two exactly three four five six seven eight nine ten eleven 12 13 14 15. good job right nice so now you see we have known that the afternoon the straight muscles but more died in their muscles and this is really important but also the same situation as we did before did before so keep your lower spine laying really on the on the mat and don't make yourself in a curvy situation like this that's really important I'm really struggling I'm an idiot today and now you can feel the muscle already I'm an idiot I feel myself like being really stupid after after retiring okay okay so next next step 15 again same situation one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen good job short break for breathing again then the last session can I ask you for my favorite exercise for the side muscles after that can we do this yes we can okay thank you oh so this is also the next thing we start with the straight muscles then the diagonal one then we go on the side and the last thing will be then on the back then we have all the muscles from the core exercise and then we're done okay I like the side one I don't like the front the diamond the diagonal and the black one I don't like Okay so let's do the last time you want okay let's go okay 10 11 12 13 14 15. perfect nice jump good so as you wish we can go for your favorite one is it okay from the side muscles oh we keep it easy okay we keep it easy for the beginning so we're just laying on the side and lifting uh your procedures up okay you can make the arm long and head on the on the arm and then just you lift your leg up please everyone who knows me from the from the running training I always say no banana exactly always straight no banana okay so the body has to be straight okay exactly okay please start okay 15 repetitions see two three four five seconds okay it's okay you can do it like that eight yeah fourteen fifty nice job perfect good so again you can do this also in three repetitions so 50 repetitions and three series and if you want to make it a little bit harder or when this is too easy for you you can also lift both legs up so we show it in the second one because you know I know that for the third one you did a lower exercise obviously okay so both legs together exactly hand in front in front exactly and then now lift both legs up exactly so this is a little bit harder if you feel that this exercise 100 did in the first session is too easy then you can easily do it like this you can do it in two uh different things so you can do it like just do it now or as he started with those legs together or with a little bit space between the legs oh really I think so okay you can use a pillow in between of your legs and then you can press the pillow together that gives you a little bit more tension to your muscle to your core and then you really can put up push the the pillow up exactly okay let's go for the last one okay two legs or one leg as you like okay I'm a friendly coach you know okay I will do two okay okay okay let's go okay one two three four five six seven eight nine ten yeah perfect nice job so now we have all the front areas done and now we go over to the back side so please only go and do a laying down on your belly can you can you come on that side how can we do that now let's let me go front then you go behind because of the Corona right you go behind Okay I want to put my face into the front that's the reason okay let's do it okay here two legs one leg yeah we can do it uh like we start with one leg like okay four and then exactly okay good and we do it one jeez e 50. do a job perfect so this side looks a little bit easier for me Isn't it yeah I think that's that's the biggest problem we RPGs have we always focus on the healthy leg and forget about our prosthetic side my healthy leg is strong and my prosthetic side is always the weaker part and that's the reason why I struggled on the other side you know now you need to find the balance both sides should be the same same strong and should have the same power it's like you're sitting in a boat and one side is faster than the other side you will always go in the circle try to keep both sides strong okay good let's do the second round those legs together okay and bring it up okay one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen great job perfect I lost my leg um you know where my my uh can you bring in my pillow is it okay is it okay when he brings me a pillow can you bring your pillow first between my legs he knows my apartment people waiting for us it's not so big it's not so big thank you very much okay I'm so friendly just put it in between my legs okay good and stop the third session okay okay let's go one two can you keep it low a little bit lower between the three or you're like you're like a princess today sorry one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen you saw that my prosthetic leg is not going back when I push when I grabbed the pillow in between of the legs that's a good thing yes how many how many did we did already so all three all three things you know so the last thing is you're laying on your belly turn around okay now you're on your belly if you change the position again but now you can go over there because of Corona okay let's do it give me the bleed the water there okay sorry good so laying on your belly okay and taking the bottle of water okay and in front of your hat please and then you give the Water behind the head okay so on the back and you take it with the other hand please see okay so 10 repetition this time ten yes why so easy because you lift also the legs up that's what I wanted to see let's go perfect yeah so this is quite a hot thing but you see important is that the arms don't touch in the ground he's counting on his own and when it when it's too hard for you you can also just leave your legs down this is the easy thing okay perfect good job can we I don't know can we go all the way around the other way around yeah of course okay that's no problem so can you show uh the second thing can you show it with with the legs down okay yeah yes sure okay yeah just legs down and just the upper part of the body a little bit up so this is the more easy thing okay okay you get enough energy I I don't think so but I will try okay let's go okay two three four five six seven eight nine sorry just too round okay okay yeah so really keep focused that uh the arms or the bottle of water is not touching the ground that's the main thing good so I can feel your half precious little bit up you're feeling still good yeah I feel good I feel that I was in sitting too much and I feel feel tight here all right and this is also important I think right now we are we are at home we do our home workouts but I feel really tight and sore like in the lower part in my hip muscles okay don't save too much time you do the second round here last year sorry okay no I got it okay last ten seconds last 10 repetitions man okay let's go one three whoa all right so again you do the easiest way for five times he had the legs down now he's lifting the legs up for the last five times all right good job man nice okay perfect good so now we did all the exercise from the uh abdominal muscles the diagonal one the side muscles and also the back one and the last thing what we do is now a cool down so we do a stretching exercise for exactly the muscles we drank so at first I want you to go exactly on the belly again okay like we did before exactly and then arms to the side okay like you know arms to the side like this and now you bring yourself up just like the upper part of the body get it up a little bit okay exactly and then you straight your elbows and then you feel a stretch directly in the core muscles here you can hold these uh exercise for 20 to 30 seconds or do it like this a little bit more Dynamic like kind of do it now so he stretches his body muscles holding for like five to ten seconds and then go down again when you do it in a dynamic way like here then you should do like five to seven repetitions just to feel the stretch and then release it again how many do you have man I think five all right and you can see he's already done good and the last cooldown session we uh we turn in on the back please so turn again on the back good okay lift up your both legs like this yes good and then you try to pull your legs to your to to yourself okay and lift also the upper part of the body a little bit up that you feel the stretch on the lower part and the back muscles this is quite hard just do it in a diamondback way and down again exactly so five times again stretching holding it all right back again come up three last two times now again always make sure that you pull yourself your legs to your uh to your what's your body good five nice job man good thank you so if you see that this exercise are a little bit to last for you for Handy it's not too less you can see he's already done but then you can do just the circle again so but please make sure that your individual Fitness level is really important to do good exercise and really keep focus on the main areas we both think thank you thank you Hyundai you did a really really great job and I think we'll see us uh soon again tomorrow or the day after tomorrow whenever you're ready for our workouts everyone is welcome thank you very much have a look in my face I just realized that I'm that I did a big big mistake sitting at home and not being active please come and join us thank you very much thank you very much have a great time