Entrena con Heinrich Popow y Johannes Floors - Día 4

now welcome back um I'm happy that you're joining the fitness workout day four today we have a special I don't know if everyone is aware of the autobot fitness app and the workout today will be based on the fitness eye and uh Kristoff will explain the exercises you will see the exercises and I will try to do that yeah and we do a special exercise with the fitness application because of coordination so we want to focus coordination and balance so you have three different topics in the app strength and endurance coordination and balance and stretch and relax and we are focusing on coordination and balance the same structure as in all our videos we do a warm-up session then exercises and then a cool down okay you ready okay nothing should be easy okay what are we going today we're standing so you're standing 50 50 percent chest up straight left hand on the hip right hand right hand of the left hip and then you're doing movements like this some diagonal movements with turning your upper part of the body part it is stand 50 50 and don't twist your pelvic in this direction like okay 10 repetitions on each side okay perfect one two just to warm yourself a little bit up moving the spine a little bit getting blood in circulation tend to hold in the balance 50-50 percent [Music] okay exactly 10 and now you're switching the side so same thing on the other side movement division on the front Oh Perfect Two I think because the opposite is my healthy leg it's always easier [Music] so good so this was the warm up for the bottom of the body now we include also the lower part so you're standing and then you're going with the right hand and direction of the knee and the same way on the other side so a diamond right and left okay so that you have 10 repetitions on each side so 10 on this side you turn on this side all right I'm wishing I could put my hands here oh can you pull your hands here and then you're going on the knee all righty like this one perfect to the inside bar it's important to hold the balance keep your posture straight and try not to go down with a spine like this I don't know how many with it it was totally sad and we need so we need 10 on each side but there are just 10 rolling we told you no I don't know eleven eleven is it oh yeah yeah yeah it's lying no no no let's do it yes good perfect two more on each side one one two perfect nice that was more no no I don't think so good so this application uh the fitness app application you see all these exercises what we did now and also the stretch and relax exercise you see in the fitness app so the first exercise of thin disabilities you're standing like normal then prosthetic leg is standing and then you're going with your legs like this so one step in front want to decide add one a little bit more to the side and in the back it could crisscross this exercise you will find it under that name in the application and we do every step 10 times so 10 times in each Direction okay okay one hold in the balance it's really important [Music] yes good job three it depends on your Fitness level how far you can do the step so if you're feeling more safe than doing small steps it's also okay and if you want to increase a little bit the Intensive training you can do longer steps and every time focus on the stability and also the safety because safety is the highest goal thank you [Music] so three more in each Direction eight [Music] perfect yes [Music] perfect good so same thing now but now you're doing the steps with the procedures so same exercise okay you know I remember with the healthy side and this is something like from my side to you guys when you are an MPC um don't try to search for the ground that's the biggest mistake amputees do when they walk they search for the ground just try to control the movement okay you controlling the movement don't try to fall on the leg try to do the exercise by controlling the movement okay okay good so let's go on the other side yep I think if this one will be not easy okay okay so you can do it like this so if you feel not too thin do with smaller steps safety size go perfect [Music] [Music] good job [Music] it's also really important during this thing is that the post shop is like really straight so don't when you do the step dog what the heinridge also said don't fall into the steps if you feel that the distance is too long you can do it a little bit shorter with shorter steps [Music] [Music] is it nine huh yeah foreign good job perfect so for the next coordination exercise we need something to give something under the knees and therefore we have the butter of water and also take your pattern of water as you did before I'll grab it good so now the thing is that you're doing movements you have it in the right hand and you're lifting the procedures up giving it another procedures and back and then you're doing the same on the other side so we do two sessions and ten repetitions chest up straight it's really important so don't give the bottle down like this so from the side point of view not like this but always try to be straight with a straight posture all right okay good let's go that's it perfect it's quite hard if you don't feel safe just standing on the potatoes then you try to do it just like on the other leg at first what you see also while him now he's getting used to it but the first exercise was quite really fast you know on the other side yes extra remove the balance and feet I hope that was a mistake and perfect okay short break for breathing so we're doing 10 repetitions again and after short break really important is when you feel unsafe with this try that you do do it just on the right side at the beginning so for his case on the right side and that the procedures are standing it's also okay when you just lift the leg for a short moving up it's also okay you mean right side standing yes right it's only only this exactly because safety is the highest goal okay so we do 10 10 more times please let's go [Music] [Music] I know fast is easier for you but I try to do it like slowly yes much better thank you perfect good so then we have we have last one exercise therefore we need something to put our feet on we take something like this I put it in the position here in front so and the task is now for you to stand with the procedus in front of the obstacle and then just to bring your right leg on the obstacle and then down again okay really important is safe standing wipe it and don't fall into the front okay all right squeeze the coin between your objects exactly good clue okay okay camera positions hands just standing like this just like normal relaxing so don't keep too much Focus just hanging relaxing around no brushing comes just out of the head okay so let's go please [Music] important is also that this thing is safe and they don't can run away and don't push too much on it so just check on the obstacle perfect good short break and then we do another 10 repetitions okay how does it feel when you put it up it's okay it's okay it's like it's really you have to catch this moment of balance it's like if you don't catch it you feel unsafe yeah but if you catch it it's easier I think it's a good exercise I don't think I feel it is a good exercise for really this like small balance issues when you're walking outside different surfaces like concrete or you go on grass you have this situation I feel like I already had this situation during my daily life but now it's it's a good exercise your coordination is really important so let's do the next turn okay same thing okay yeah for sure if you're feeling unsafe you can also put it next to something to hold when you want to hold yourself a little bit just maybe not to wrap it because we don't we also want to have a little bit of balance training so it's combination and coordination and balance training but if you feel unsafe it's better to have something to hold yourself on 10. perfect nice good so these were the exercise from the app so three exercises from there and now we're good doing our cool down movements and therefore we're doing kind of stretching movement again so please go down on the mat as we did it before ah okay yes so go on the back and then flexes the knees please yeah yes lay down okay first good and so you're putting all the legs on the right side both sides and then the left side the left arm up perfect and then you're feeling stretching all over the side yeah you feel it yeah okay we do this in a static way so we do 20 seconds hold it and then you're coming back and doing the other side so this exercise you will also find in the fitness app um and on another topic from um stretch and relax good if you're ready then you can switch the side other side same thing perfect which part of the bar you feel most man here keep your hand back side and shoulder all right good and turning back slowly and then the other side again so we're doing two times okay so one more time yes this position perfect and you can also select yourself how far you can go depends on the on the pain not on the pain but on the feeling into the muscles how stretched they are so always go to the end but not over the top that's really important [Music] okay perfect good and one more time on the other side [Music] it's okay these days we have you have a little bit uh issues with stretching [Music] okay come back to the middle please so in the last thing what we do for stretching if you're sitting down just like normal and then yeah exactly put it against the wall and because you have to really get this in a straight posture and then we are stretching the back side of the stuff and on your other leg so we're starting with the right leg and just pulling it towards you exactly put it like this over it and then you pull it yourself important is not to put it like this so every time you get straight up and put it a little bit like this and then you're feeling a stretch in this area you feel it all right so we take it for two seconds and then we're going on the other side don't forget to breathe in [Music] okay good remember I said I don't like him yeah but I'm thankful thank you okay this side I need to grab it like this and sometimes put okay if you pull it towards you and then it goes a little bit to the other side exactly where do you feel the stretching okay and even also these ones are really important during walking during stand Space is really important that these muscles are strong but also movable because when you walk into the stance phase it's really important that this pelvic or this area is strong good job one more time always two times each side perfect now try not to rotate too much okay try to get straight yeah much better so this is also something sometimes a problem that you rotate yourself too much you have to really get straight up chest up straight just touch the wall exactly that's a main point [Music] you have 30 seconds and last time on the other side so same thing as we did before perfect try to bring the chest a little bit more Yes Man much better [Music] then you're done [Music] Perfect all right nice good job so yeah we hope you enjoy our workout with the fitness app it's really an important thing it's a really good thing for home training as well and it's in the App Store you can find it for Android and iOS phones and I'm a big fan of it I use it in my therapy as well with my patients and even for a home workout session with highness it's really important thank you very much enjoy the day have fun also from my side thank you for joining us it's pleasure for us to having you with us and day four we're supporting each other we're pushing each other enjoy the day stay healthy and all the best for you and your family bye-bye