Entrena con Heinrich Popow y Johannes Floors - Día 9

hello everyone and Welcome to our worker today we are going to focus on the upper body but with the elastic bands as well but Kristoff is going to explain Us in detail what we are going to do exactly so how we're doing a workout with the elastic band departing on the upper part of the body that's really important we do normal warm-up exercise normal exercise for the upper part and then also cool down again okay you ready yes I'm ready good let's go so we do this same warm-up thing what we're doing with a 70 band on the low on it so at first start 50 50 standing chest up straight and you have the right hand and you give it a run on the body ten times this direction and ten times the other area alone important is again have 50 50 of the weight 50 on the right 50 on the left side and straight push up while giving the rubber band around so when you have 10 exactly then you turn it around [Music] thank you good if you have ten then we're doing the same thing as we did last time so right hand and then you're giving your band under your knees again it's important to have stable standing on one leg and if you're not able to do this you can do it just in the direction movement it's also okay but it won't you a little bit up and give you the opportunity to give the blood into the circulation [Music] so we do also 10 times on each side cool okay very nice but difficult to hold balance of course but let's move on okay good so at first you have the therapy band in this position good chest up straight have 50 50 percent of your weight again and then you pulling the band to the sides exactly as far as possible and important is when you go back then that you have also have tension on the rubber bands so don't lose the tension every time hold the tension while doing this exercise important is also don't lift your shoulders up like this leave it down like this and the movement comes out of these arms like that so we do 10 repetitions twice after 10 repetitions a short break foreign during all this exercise you can also relax a little bit your arms doing like small circles from the shoulders and back to relax it like an active break and then we move on to the second part and of course to increase the difficulty uh you can lay the rope and you can double it or you can sharpen the distance between your hands so I'm going to double it this time and we'll see how strong it is okay good let's do it again perfect so now you can also see the movement is quite the same but I think it's more exhausting right oh it is way smaller [Music] and even if you make the exercise longer the main focus is on standing safe and getting 50 50 of the balance on each leg okay nice perfect so the next thing is the same position of the band and then you're going over the head and doing the same movement over the head chest up straight 50 50 weight on each potatoes on each leg and then you're pulling it to the side exactly behind the head and Back Again important is don't fall in front when you're doing this always stay stable in the core that's really important and doing a movement out of the shoulders nutrition [Music] where do you feel this exercise you want it I feel in my upper back and for my shoulders okay that's exactly the way we want to go good so you relax a little bit and then you do the second part yeah I'm relaxing but it's really exhausting but it's a good exercise all right and um well it helps I think to give her a stature you have to have while walking in daily life yeah which makes it the upright station not falling in and with the hips just standing still straight up so we're doing just the movement with the upper part of the body but as Johannes mentioned it's important that the core muscles in the hip is strong while doing it that we don't have movements we don't want to get so the second part perfect doing the same thing [Music] what is also important is when you're pulling it behind the head be aware of to putting the head in front like this from the side point of view it's not good every time do a straight posture of your head and don't come too much in front like this to really important terminal petitions and repetitions great job okay next next thing is uh you're standing again 50 50 and you're putting the band under your left feet standing on it and now it's really important that you give pressure on both legs equal again and then you're pulling the therapy band diagonal in this way up I mean like it's exactly perfect great job yes put it like this perfect if you don't know what to do with the other hand it can hold also on the hip exactly important is always that your chest is straight while doing it and you're around again so always have a straight elbow you do 10 repetitions again and then we have a short break and do another one so two times for 10 repetitions depending on your Fitness level also during all these exercises you can increase the liver petition or decrease the repetitions and the sex so for example you can do 50 repetitions with two sets or ten reposition three sets first job done first job done perfect really nice short break for victim and then we're doing the second round also with the right arm nice okay do I have to do something with my arm like twisting it you can yes you can twist it so when you start like here you can twist it like this and you have also more muscles but it's not quite necessary you can also just put it like this but when you do it with the rotation movement you include small muscles so it will be more effective exactly like this perfect yes so then we have also the location complement included and this is a 3D movement so we include all the muscles from the back from the chest also from the arms with everything together [Music] [Music] all right good job perfect and yes we guess yeah so I'm fine exactly you got the point so usually it's also important every time to train both sides that's why we're skipping the legs now [Music] same movement really important is so you can do this exercise also in two times you can do it with rotation movement then you have also including the lower abdominal muscles for this case we do it just with a strain attitude so that at the hip every time is straight because we don't want to switch the pelvic to one side that's really important [Music] foreign so next turn just relaxing a little bit relaxing the arms a little bit [Music] perfect [Music] don't do that too much all right okay that's good another one with rotation yes that's good location so maybe we have rotation let me know with the rotation of the arms not with the pelvic that's really important 50 50 percent of the weight of the procedures and then moving like this [Music] [Music] you're right nice so 10 repetitions everything's done good job so now we're coming into the cool down we're going to the stretching movement you're taking the current event at the edge going all the head stretch a little bit and then going backwards I'm ready to feel the stretch now I feel the stretch in my breast muscles completely they're really short yeah okay so really important is what you can see here also you can go up and down with a therapy band where you feel the most stretching face important is to bring your chest up make the upper part of the body wide and you can also combine it stretching and breathing together so deep breathing in to the chest and going out again [Music] yeah so here you can hold this for 20 seconds release a little bit exactly and then after a short break you're doing this second time to hold 20 seconds okay so bring it up again stretching it a little bit bring the chest up and giving a lot of space for the movement try not to bring the shoulders too much up shoulders down and just getting up with the chest that's more important [Music] perfect good so and last we do a one last mobilization exercise so you're having the therapy band exactly in this position and you make it on your shoulder like this perfect and now I want you to come in uh front like this so you're going down the sideways you're going down like this and then bringing it up again getting stretched like this roll it out again exactly 50 50 of red and bring it up again yes make yourself really tall perfect so mobilization of the spine mobilization of the shoulders again stretching with a therapist band exactly we do this 10 repetitions just mobilization without any pressure without any Holdings just mobilizing your spine in the upper part of the body to move it open the arms as wide as possible and when you open it you can deeply breathe in and when you are down you breathe out so combination with breathing is also possible exactly like this perfect good okay when you have 10 repetition then short break so bread for breathing yeah relaxing the arms really nice they're helping the mobility from the spine pretty nice and well I think it will keep me flexible due to the whole thing yeah and pain-free yes important thing sure so one last thing 10 more repetitions same thing so going down and then bring yourself up open your arms deep breathing in and deep breathing out so we can't believe now strength correct posture correction and then debriefing exercise and mobilization exercise of the arms to get the pulse and blood pressure a little bit now yeah take care of them this could hurt when you do too much so make sure that the therapy event is not too high [Music] Tim I think so congrats Workshop done thank you very much coach very good so thank you very much for watching our video for uh upper upper lip and also the upper part of the body we're a lot of fun you did a really great job thank you very much and yeah enjoy our training stay healthy and thank you very much thank you very much goodbye bye bye