Day 5 | Live Fitness workout without a prosthesis with Heinrich Popow | Ottobock

hello everyone welcome back we have a different situation we're sitting because you never want to do a workout for people who are not wearing a prosthetic or who don't once you add the prosthetic during a workout and that's the reason why we doing everything on the ground and crystal this user yeah so we do everything on the ground training without a procedures same structure and usual we have a warm-up where the main part where we do special exercise and then also cool down again good so we start with this position sitting position and the first thing what we do is warming up ourselves so we get in the straight posture chest up and the movement what we do with the officers now we do three movements first like this then back like this and then down like this and we do every direction for 15 times okay okay important is while doing this that you don't come into a position like this every time get your chest up straight move your arms as far as possible and try to relax suggest bringing the blood circulation warmer summer your continent right six to ten to fifteen I'm friendly today I am okay because it's a nice day for the weekend so I think 10 is now okay it's okay perfect the next warming exercise is like we are looking for walking the movement like this is a yes you can see this is also yeah good job okay you're warming up yeah good then please turn on the next good we start with the Russian twist exercise okay so the next is blowing your chest is up straight okay and then straight push on and then you can also grab some things if you want to the button can also do it like this and then you Jeremy your other part of the body to the right and the left part okay perfect we do again ten repetitions you do serious is what it is try always to correct your posture every time to try to get the chest up straight for everyone this exercise is too easy you can also lift the neck a little bit up but for now we'll even like that good short break for breathing then we start the next round in which part of the body you do this and also feel it around the spine back there so you see also this exercise we include a lot of muscle structure by doing just normal exercise okay you're ready for the second round yep let's start every time did your chest up straight yes nice okay it's okay okay so the other way yes it's done yeah oh good the second one same situation to do before okay and stop yes no it was ten yes yeah and one last thing is we're doing the bridge exercise okay so the breeches are already in this position okay so your flex where your right knee good absolutely ground perfect okay and then you bring yourself up in straight position and now you're holding this position squeeze a coin in exactly squeeze the coin now you go in little bit down with a pelvic so down all the way the pelvic and up again okay and you can do it exactly like any time perfect ten times in two series as an additional exercise you can also include moving your stump way up and down movements so when you're going up to the pelvic yeah that's really important that's a mistake don't do this yeah try every time to get this core strong keep it straight and it straight give me a second still okay but you can also do it a little bit harder is when you do the same exercise but just lifting exactly lifting the feet up and just do it on the end of the feet okay okay good so ten more repetition please perfect ready Kodama crouton that's cool down for this it's Dana Tuesday so we made a plan what do you what did you discuss will exactly interested shoulders in a cage stretching the upper part of the body so even when you look the video you saw me I'm always correcting my postures of sitting in a straight posture for a long time it's also quite difficult but now we are sitting in this position again and we want to stretch the other part of the body so we start with the left arm you go with the left arm in front and then on the side and with the other arm you wrap around it and then you put it a little bit towards you chest up straight when do you feel the stretch hugging shoulder and back exactly great yours so we only this for I'd say 20 to 30 seconds again depending on your fitness level perfect good relax a little bit and then we do the other side same thing the opposite arm of my amputation is really weak really short painful things always the opposite of the amputation Oh when I have a headache I always have depending on the right side good relaxer then doing the other side again second round easy again we need to be aware that we always train both sides and we always focus on 50/50 body weight all the exercise we do all the movements we do always in the rhythm and all and always in balance that's really important yeah change the sides it sounds really bad okay now it's good and the last exercise is stretching we're stretching also the upper part of the arm so we go with a hand with the right hand on the left shoulder here in this direction try to get him to chest up and then regret with the other arm the elbow and put it a little bit down then we're feeling the stretch in this area do you feel it good so over the game for 20 seconds and then change the size and we do it twice I feel like I need a regeneration you have the weekend so you have two days for regeneration okay some great huh that's good it's good you know and the regeneration is the key to the success this is always what my coach told me you can train but you also have to regenerate all right yeah okay our side okay do it on the other side we need to fire one nice job man yeah so thank you very much for watching good both the extra session without Proteus we did a mobile structure as we did before we hope you enjoyed it stay healthy we think we're very thankful to do this speech with you have a great time thank you very much from my side as well it's a big big pleasure Thank You crystal for helping me so for supporting me try to support each other try to help each other and in this time that we have right now it's more important to come together stay strong together and thank you very much for joining us it's a pleasure for us and we really really thankful for doing this for you and stay tuned because next week will be something more thank you very much bye bye bye bye