Entrena con Heinrich Popow y Johannes Floors - Día 3

welcome back to our fitness workout day three um I feel my whole body and the coach is laughing I hope everyone enjoyed the last two days and uh I don't know what are we going to do today I think you told me we are going to combine it though exactly so we combined today one and day two together so we do core muscles and the lower muscles of the leg in mobilization so not we're focused focusing on the areas but we're doing exercise where we combine these exercises together same structure as we did it all the days before we have a warm up then we have directly muscles or muscle training and then we have cooldown so we start oh good yeah so please stand 50 50 on each leg and we're starting with mobilization exercise of our pelvic so use do circles and important is don't switch your way too much on your sound then but more uh stay 50 50 that's really important okay do 10 circles right round and ten circuit left Round it's really important three four five six important here is also the post shot so don't do the movements like this do it like kindness do do it with a straight post shot chest up so now you're switching the direction I remember my old coach during being an athlete I tell you what six I think I don't know seven yeah eight whoa nine nine ten you always told me to bring the hip front he always told me to grab a coin between the bum cheeks yeah yeah grab the coin hold the coin and then you can bring your head front okay good so the next thing is walking just like this so lift up the knees bring up the knees using your arms while moving okay using my arms yeah exactly like normal normal walking just on the wrong you can do this again for let's say 20 to 30 seconds just to bring the blood in a little bit of circulation foreign straight back core muscles strong and just movements under the hip good nice job and the last thing is now your switch is on the right side and the left side so same thing but try to move really straight pull muscles strong hip strong and then you're doing right and left steps [Music] perfect good job I feel like how do you say that skating a thing something like this yeah two more on each side perfect nice you feel it in the head yeah I feel that I have to control it I feel that I have to be aware of not losing my hip tightness my hip movement yeah okay good so then let's do the first exercise please don't please go down on the mat as we showed it the last time before you good and legs are on the back perfect good so today we do combination of abdominal training and movements training on the leg important for this is you bring both legs up and so in your case you have to overlap the procedures over your other leg okay good and first thing is let your head down and just bring your legs up a little bit okay so even you can do it like this when it this is enough for you and you feel in the pressure of the of the stomach you can also just hold it up important is that the spine always lying on the Max on the ground good and your turn is it now to bring both legs a little bit up and slowly down again exactly like 10 repetitions slowly you can also select how far you can go so 10 repetitions when we do two sets of this ten yeah should it normally be belonging below knee you can do it like this I will show you you can also do like movements like this with a straight straight knees really important in this case it is not possible because when you were bent if he's lifting up that's why he has to overlap the Junior but you can if you have the same knee um uh you can you can lock the knee with the app you have or you have the control you can lock it but we are going we are showing it for everyone that's the reason why we're not locking the knee but if you have the genium or similar products you can lock the knee and then you can use it like a scissor okay move your legs like this is a feet up and then just go up and down good we do the second round so same thing 10 again perfect see good job five six seven eight nine ten all right good so this was again for the optimum asset in combination with movements of the feet or of the of the legs so the next thing is we're doing it in sideways so you have the same position and then you're doing exactly you lift your legs up you can't have the arms on the ground and then you're doing sideways so you're doing movements with the leg okay like this right and left important is that you do the same range of motion on a minute on the right side and the left side okay because usually it's easier to for you to go on the right side more than on the left side but try to keep it 50 50. okay okay here put the arms on the ground good and now you can maybe have the towel you can also overlap it again okay but you can also use the the pillow again exactly like we did on the first day remember okay good so we start one one two two three three four four five six six seven seven eight eight nine nine ten ten good job short break for breathing important is then uh you don't come with the upper part of the body in the movement so the other part of the body has to be strong lower spine is on the mat again stomach strong and then the movement comes just on the side of the hip that's really important I remember when I used to start with this exercise the the first the biggest mistake I did I was rolling exactly I was rolling no not rolling you just move like you can use it to clean the floor okay your wife or your husband or someone from your family will be happy in this please when he's telling jokes that as a coach you see that he's ready for the next thing okay so let's do the second thing okay same thing again okay good let's go exactly so all right again so I I was just cheating and not count did you come nah okay then we'll start at five no no no no no no no no seven okay eight nine ten all right good job perfect good we have two more other exercises can you turn on the belly please okay that's the opposite good but the movement is also now the same he's laying down um on the belly arms laying down and then you should bring those legs up now and now he can do also the scissors okay can I show you like I remember this for being this exercise from being an athlete okay and I know what's the biggest problem I would like to show the biggest problem of amputees above me problems for an mpco I don't know about me when they come up they twist they rotate they rotate they lose they lose yeah good clue yeah their Titans yeah try to stay always straight and then go up and down straight yes you can't I call them one one one one one no I'm joking five six seven eight nine ten good job right perfect that's really important also for the glutes the glutes and the update your muscles are really important during walking during stance phase that your pelvic is not twisting so really important exercise also for work for walking in daily life and this is your safety if the glutes are strong you always safe on your leg you're always safe I remember again sorry that I have to say that so often because I really missed the time when I was fitter and you're saving time I know yeah yeah I remember when I used to be stronger in the glutes I was like I was really really safe during walking like during daily life in in walking like glutes are your safety all right okay okay let's go so you come one two three four five six seven eight nine ten perfect good nice so one last thing also the same thing we did on the back now we're doing uh on the belly so now it's the same movement on the sideways so both legs together clean the floor clean the floor yep bring both legs together man yes I can't yeah a little bit like this it's okay let's go perfect important is not much more than before that you don't roll it and you're doing twisting so upper part of the body has to be strong and the movement just comes out of the hip so that was seven eight nine and ten good and relaxed so which part of the body you're feeling day three I feel everything day three I'm really known I really feel inside and glutes and outside and core and front cover yeah I'm really not lying I feel everything that's doing the second round last one huh last one same thing okay good okay let's start yes one two three four five six seven eight nine ten good perfect okay so this was the exercise where we combine core and also the movement and now we have to do our cooldown so our cooldown will also be on the mat so down on the mat so we have to go down again man so same position you go in on your knees and then also on your hands okay two Twist a little bit is that okay yeah also wait should I do a second as you like perfect so and today in our Cougar we do mobilization mobilization workout so you're just like this in this position I will show this from the side because when the people can see the prosthetic okay okay good so from the movement you have to really stay straight and then you go into the curvy spine like this okay and the other way around to make it straight again okay you do 10 repetitions mobilization your back doing like this okay what about the chin chin on the on the chest yeah chin like this and just move it come out of the spine okay you count okay oh okay one good job two two t-shirt okay three foreign [Music] [Music] good so stay in this position please okay the last exercise what we did today is the combination so we do a movement which combinates back stretching and chest stretching okay so the first thing is you're going in this position then you go a little bit down like this getting the hands in front holding it for maybe five seconds and then you come back to the middle okay this is the lowest part I can't go yeah yeah just as far as possible and then you go when you're back in the middle like back in the middle like this and then you're going in front like this exactly oh and bring yourself up I hold it and then you go back okay five repetitions please nice okay good job perfect we're losing I'm okay here [Music] good job two more to go perfect and just one last one let's say okay thank you nice thank you too okay so this was a session of the third day thank you very much for joining us we hope the exercise getting well with you you're getting fit again and thank you and have a great time thank you very much from my side as well I'm getting more and more tired as you can see but this is also that's okay enjoy the workout stay healthy and we see us tomorrow the day after tomorrow whenever you want invite people we're happy to to have a big big Community to have lots of people who are joining our workout thank you very much bye bye bye