Entrena con Heinrich Popow y Johannes Floors - Día 7

hello everyone and Welcome to our workout I'm Johannes I'm going to support you during this workout with my coach Kristoff yeah hi I'm Crystal I'm physiotherapist of other book doing training with amputees and uh yeah enjoy the workout have fun so in our first session we do a whole body training so we do a short version of warmer whole body training and then shot version of pull down and for the first exercise you're honest I want you to stay in a straight position stay 50 50 on each leg and then using the arms bringing the arms over the head together turning it around and bringing it back like this exactly so hopefully you do this let's do 15 repetitions two [Music] good job important this year also again the straight post shot and the balance 8 so 50 50 weight [Music] [Music] okay good next thing is next warm up you're bringing the arms together like this and then you're rotating the elbow in the direction of the other knees oh that could be difficult having the balance only in one leg Yeah but like this exactly that's it perfect just the direction try to get straight really short movement just on standing you can also make it a little bit slower if you are unsafe then you can do it just for a short moment in the direction the main thing is to warm yourself up and to do a whole body warm-up so the theme perfect how often yeah you can continue YouTube 15 is normal but when you're 20 it's okay yeah look like that nice so you'll walk a little bit up okay perfect so then our session is about planks today we start with playing on the mat so promise please go down on the mat into a plank position so really important is about the plank position you know and the underarms and the upper part of the body is straight and therefore we do sessions for 20 seconds I having the time for 12 seconds I'm counting three two one and start good so 20 seconds time is running and in Project is you see the good posture of Johanna is really straight um Johannes and which muscle do you feel it now oh to be honest I feel it everywhere having my stomach my glutes perfect there's tension everywhere okay three two one and stop good come down for a short moment so we will do every exercise for two times for 20 seconds if you feel if you want to have it a little bit more you can also go with the time up so you can do it for 30 seconds or do more sets but for the beginning we can start with two sets in 20 seconds you ready for the next round I'm ready okay let's go three two one stop good chance running okay also keep focusing on the pelvic that the pelvic is really straight and don't getting down on one side or another side so it should be really straight be honest did it well very well two one and stop perfect that's good so the Johannes the second thing is we're going on this side so please turning on the left side um left side actually I show my back to the camera okay and then you can also do the other side okay let's do this yes you can do this perfect okay this is a side plane movement you're doing it like this time is running now you can using the hands on the hip as well or you can bring it up it's also possible or if it's too hard for you you can just bring the hand down on the floor to get it more support so you have these three different types of using the side plank thumbs already running last few seconds and stop perfect good so again we do this in two sets short time for breathing and when you're ready we can do another round nice it's really difficult to hold the balance only on one leg but that's the key I think about this exercise exactly ready okay start perfect okay so which muscle do you feel uh most of the times of human glutes yeah and the side of my my um abdominal muscles perfect last few seconds two one and stop perfect nice good so we have one side before we come to the other side we do a back plane at first therefore we're going exactly on the back and now we don't do this on the other half but we do it on the hands this is a little bit easier important is now in this situation you should bring your whole body up perfect like this it's okay time is running exactly good post shelf lamp head also please don't push your head to your like this this is not good make it in a straight position perfect feel like this so even in these planks exercise you feel the whole body is working the lower part the upper part everything two one and stop good perfect short time for breathing okay and then we do the second round which is easier for you the front thing or the back thing uh it's the back end I don't know it's front plank of course it's ways easier but the backline is important as well yeah foreign [Music] so that's also a thing what we learned yesterday from our videos with Hangouts that the glue muscles and the upper toe muscles are really important for walking okay so where when you are I am good then let's start time is running half time 10 seconds to go [Music] okay and two one and stop nice good job perfect so we started last time on the left side we started here on on my left side yes and now we have to do it on the right side again for sure all right so the same exercise that we did before perfect time is running do you feel any differences between the sides Uranus uh yes I think this is my strong side so it's less exhausting okay I think so foreign before two one and stop nice and of course they do two times exactly as usual nice so already when you're up oh yeah it's good it's a lot of ShopRite yes time is running yet also it's important to know that you don't do too much movements with the hips so really try to get really straight in the straight posture then you can involve all the muscles together last three two one and last second done good job perfect so we have a lot of exercise now with the plank and we do one last thing for the upper part of the body okay so for the shoulders and the arms and everything therefore I want you to go on your belly please like down what are we going to do so the next thing is please bring your arms up in front and then at the same time you're lifting your right arm and your left leg up and slowly down again and then on the other side it's exactly perfect so we're starting with 15 repetitions two times okay per side per side oh that's the one yeah that's a lot that's the last exhausting thing today man okay exactly perfect you're doing great if this is too hard for you at home you can also do it just with the arms for the upper part or just with the legs you don't have to combine them together this is the hardest way but you can also separate it in different exercise you can do 10 to 15 repetitions as you like minimum two sets or you can increase the set if it's too less for you okay perfect so take a short time for breathing then we do the last tomorrow and then we're going down again the cooldown then we finished our first session yes I'm ready okay and let's do the last 15 things [Music] okay one two three [Music] four five six seven eight nine ten eleven twelve thirteen fourteen last one 15. perfect nice job all good so far I'm fine but I'm really exhausting exercises okay good so therefore we go directly in the cool down so relaxing things now you're going down on the back please laying down and then we're doing the c-stress so you're doing the legs long in the arms of the head all right and then you're moving your body to your right side upper part of the body right side and then the legs to the same side good and lay down like this so you're directly in a C position just staying there keep breathing holding the tension where do you feel the stretch um my complete other side the other leg left leg on my left side of my upper body and even my arms that's also the key so because we train all the parts of the body we also want to have a stretch which goes all over the body okay good please go on the other side the same thing stuff and you can hold this stretch to 20 to 30 seconds as you like we will repeat it repeat it in this video for two times but you can also increase it if necessary okay good come back to the little short time for relaxing deep breathing now then mouth out and then we do our last exercise one more time so you're going in the first situation again it's important that the pelvic in this situation is not rotating so every time you laying on the ground that's really important the lower spine has to be on the ground as well [Music] foreign [Music] good and the last Direction one time on the other side perfect holding it again for around about 20 seconds you can also breathe with the side muscles really deep perfect combination with the breathing is also a good part what you can do good and then bring it back to the middle perfect you did a great job we're done very much yeah so thank you very much for joining our video and our training session thank you you're honest you did a great job thank you Krista thank you for joining us and I hope you had a nice exercise with us yeah and stay healthy and have a good time have fun bye bye bye