Hockergymnastik | Beweglichkeit und Kräftigung | Übungen im Sitzen

Sport-Gesundheitspark Berlin e.V.

30 Nov 202320:28

Summary

TLDRIn this fitness unit, Mar Werner from the Sportgesundheitspark Berlin guides viewers through a series of warm-up exercises designed to mobilize and stretch the body. The routine includes shoulder circles, side lifts, shoulder rotations, and arm extensions, all aimed at improving shoulder mobility and strength. Variations like the seated snow angel and the butterfly exercise for the back are also included. The session emphasizes proper breathing and maintaining good posture throughout the movements, ensuring a safe and effective workout.

Takeaways

😀 The video is a fitness unit focused on mobilizing, strengthening, and stretching various body parts, particularly the shoulders and arms.
🏋️‍♀️ The exercises include shoulder circles, side lifts, shoulder external rotation, arm extensions, and seated angel lifts, aiming to improve shoulder mobility and arm strength.
🧘‍♀️ Breathing is integrated into the exercises, with instructions to inhale while raising the arms and exhale while lowering them.
🤸‍♂️ The video emphasizes maintaining a straight back and upright posture throughout the exercises to ensure proper form and prevent injury.
🤲 The shoulder external rotation exercise is detailed, highlighting the importance of keeping elbows close to the body and rotating the arms outwards.
🦋 The 'flying alternate' exercise involves alternating the position of the hands, pressing one hand down while the other pushes up, to work on arm and shoulder strength.
🦟 The 'butterfly' exercise targets the back muscles, with variations that include different arm positions and levels of difficulty.
🦴 The video also includes exercises for the neck and spine, such as neck stretches and rotations, to improve flexibility and reduce tension.
🔁 The script encourages alternating sides for balanced muscle development and suggests holding the tension for a brief period during each exercise.
🌟 The video concludes with a recommendation to visit the YouTube channel for more exercises and to consider becoming a digital member for further fitness guidance.

Q & A

What is the primary focus of the exercise unit described in the script?
-The primary focus of the exercise unit is to mobilize, strengthen, and stretch various parts of the body, particularly the shoulders, arms, and upper body, through a series of guided movements and exercises.
What is the first exercise mentioned in the script?
-The first exercise mentioned in the script is 'small shoulder circle movements,' where participants are guided to move their shoulders up towards their earlobes, pull them back, bring the shoulder blades together, and then slowly lower their arms.
How does the script suggest combining the exercises with breathing?
-The script suggests that if someone wants to combine the exercises with breathing, they can inhale while raising their arms and exhale while lowering them.
What is the 'Schulter Außenrotation' exercise described in the script?
-The 'Schulter Außenrotation' exercise involves bringing the elbows close to the body and keeping them there throughout the exercise. The thumbs point outward, and the arms are rotated outward, ensuring the elbows remain close to the body and the back stays straight.
What is the purpose of the 'arm stretch' exercise mentioned in the script?
-The 'arm stretch' exercise aims to stretch the arms laterally until slightly below the shoulder height, with the palms facing up and fingers pointing outward. It is designed to strengthen the back and shoulder muscles.
How does the script describe the 'Seitheben Variante 2' or 'Snow Angel Seated' exercise?
-In the 'Seitheben Variante 2' or 'Snow Angel Seated' exercise, the arms are raised above the shoulder height until the thumbs can touch, and then they are lowered back down to the hip area. The palms can face either forward or upward during the raising and downward during the lowering.
What is the importance of keeping the hips stable during the shoulder rotation exercise?
-The importance of keeping the hips stable during the shoulder rotation exercise is to ensure that only the upper body moves, which helps in isolating the movement to the intended muscles and preventing lower back strain.
What is the 'faustdruck' exercise mentioned in the script, and how is it performed?
-The 'faustdruck' exercise involves extending both arms and placing one fist over the other. The lower fist presses upwards with the force of the entire arm, while the upper fist presses downwards. The shoulders should remain stable and aligned, and the body should be upright.
How does the script guide the transition from the 'rückseitigen Schmetterling' exercise to the 'halben Schneeengel'?
-The script guides the transition by first performing the 'rückseitigen Schmetterling' with the upper body slightly bent forward and arms opened and then drawn back in front. Then, it transitions to the 'halben Schneeengel' by keeping the back upright and moving the arms down to the hips and up to shoulder height, all while maintaining a continuous breath and a relaxed body.
What is the goal of the 'Halswirbelsäule' exercises described in the script?
-The goal of the 'Halswirbelsäule' exercises is to stretch and mobilize the cervical spine, making the neck feel longer and freer, and to improve flexibility and rotation in the neck area.
How does the script suggest ending the exercise unit?
-The script suggests ending the exercise unit by shaking the arms loosely backward to loosen them up, indicating that the session is coming to an end and encouraging participants to explore more videos or become digital members for further exercises.

Outlines

00:00

🧘‍♀️ Shoulder and Arm Warm-Up Exercises

The paragraph introduces a series of warm-up exercises focused on shoulder and arm mobility. It begins with small shoulder circle movements, guiding the participant to draw the shoulders up towards the earlobes, then back and down while keeping the shoulder blades close. The script then progresses to side lifts, emphasizing breathing coordination with the movement— inhaling as the arms rise and exhaling as they lower. The exercises continue with shoulder external rotation with elbows close to the body, and arm extension with palms facing up and fingers pointing outward. A seated 'snow angel' variation is also described, where arms are lifted above the shoulder height and then lowered to the hip, with variations in hand orientation. Lastly, the script mentions a shoulder rotation exercise that involves guiding one hand to the opposite knee while rotating the upper body, with a reminder to keep the hips stable and the back straight.

05:04

🏋️‍♀️ Leg and Arm Strengthening Routines

This section details exercises for strengthening the outer and inner thigh muscles, as well as arm and shoulder stabilization. The participant is instructed to place hands on the outer thighs and press outward while the thighs press inward, holding the tension briefly. A similar method is applied to the inner thighs, with an emphasis on maintaining an upright posture and continuous breathing. The script also describes an exercise combining the outer and inner thigh presses with alternating arm positions to create resistance between the arm and leg. Additionally, a fist press exercise is introduced, where participants press one fist into the other, alternating arms while maintaining stability and continuous breathing.

10:05

🦋 Back and Neck Stretching Techniques

The paragraph outlines a series of exercises aimed at stretching and strengthening the back and neck muscles. It starts with a back butterfly stretch, where the participant bends the upper body forward and brings the arms together in front, then opens them to stretch the shoulder blades. The script suggests adjusting the depth of the stretch by changing the bend in the upper body. A half snow angel exercise follows, where the arms are lowered and raised along the body's axis while maintaining an upright back and continuous breathing. The routine also includes a neck stretch, where the participant elongates the neck and rotates the head from side to side, keeping the head and spine aligned. The paragraph concludes with a seated cat pose, rolling through the spine to release tension, and a final arm shake to loosen up.

15:19

🌟 Final Cool-down and Invitation

The final paragraph serves as a cool-down segment, encouraging participants to shake out their arms and relax after the workout. It also extends an invitation for viewers to visit the YouTube channel for more videos, to visit the studio's booth, or to become a digital member. The paragraph ends on a positive note, expressing hope that the session was invigorating and engaging for the participants.

Mindmap

Keywords

💡Hockergymnastik

Hockergymnastik is a compound term derived from 'Hockey' and 'Gymnastics', suggesting a fusion of exercises inspired by the dynamic movements in hockey and the disciplined training of gymnastics. In the video, this term likely refers to the unique workout routine being demonstrated, which combines agility, strength, and flexibility.

💡Mobilizing

Mobilizing refers to the process of preparing the body for physical activity by increasing the range of motion in joints and muscles. In the context of the video, mobilizing is a key aspect of the warm-up exercises, such as shoulder movements, which are designed to loosen up the body and prevent injuries during more intense workouts.

💡Shoulder circles

Shoulder circles are a common warm-up exercise that involves moving the shoulders in circular motions to increase their flexibility and prepare them for more strenuous activities. The script mentions starting with small shoulder circles, indicating that this is an initial step in the workout to get the shoulder joints moving smoothly.

💡Side lift

A side lift is an exercise where the arms are raised to the side, typically to shoulder height or slightly below, to engage and strengthen the muscles around the shoulders and upper back. In the video, side lifts are used as part of the routine to mobilize and strengthen the shoulder area.

💡Shoulder external rotation

Shoulder external rotation is an exercise that targets the rotator cuff muscles, which are essential for shoulder stability and mobility. The script describes this exercise where the elbows are kept close to the body while the arms rotate outward, highlighting the importance of maintaining proper form to target the correct muscle groups.

💡Arm extension

Arm extension exercises involve straightening the arms to work on the triceps and shoulders. The script mentions arm extension with the palms facing up and fingers pointing outward, indicating a specific focus on engaging the muscles in the back of the arms and shoulders.

💡Seated snow angel

The seated snow angel is a variation of the traditional snow angel exercise, adapted for a seated position. It involves lifting the arms above the head and then lowering them to the hips, which helps to stretch and strengthen the upper body. The script describes this as a variation of the side lift, with the arms moving in a wide arc to mimic the action of making a snow angel.

💡Shoulder rotation

Shoulder rotation exercises involve rotating the shoulders in a circular motion to increase their flexibility and range of motion. The video script describes a specific type of shoulder rotation where the hand is guided to the opposite knee, engaging the upper body and requiring the participant to rotate while keeping the hips stable.

💡Outer thigh muscle

The outer thigh muscle, or the quadriceps, is a group of muscles at the front of the thigh responsible for knee extension and hip flexion. The script mentions exercises to strengthen this muscle by pressing the thighs outward against resistance, which can help improve leg strength and stability.

💡Inner thigh muscle

Inner thigh muscles, also known as the adductors, are located on the inner side of the thigh and are crucial for hip adduction and medial rotation. The video script includes exercises that target these muscles by pressing the thighs inward against the hands, which can help improve balance and prevent injuries.

💡Fist press

A fist press is an exercise that involves pressing one fist against another in a stacked position to strengthen the forearms and wrists. The script describes this exercise as a way to engage the arms and shoulders, with the upper fist pressing down while the lower fist presses up, emphasizing the importance of maintaining proper alignment and breathing throughout the movement.

💡Butterfly stretch

The butterfly stretch is a yoga pose that involves sitting with the feet together and knees out to the sides, which helps to stretch the inner thighs and hips. The script mentions a variation of this pose called the 'rückseitigen Schmetterling' in German, which involves bending the upper body forward while opening the arms to the sides, providing a gentle stretch for the back and shoulders.

Highlights

Introduction to the unit with Mar Werner from the sportgesundheitspark Berlin.

Starting with small shoulder circle movements to mobilize and strengthen.

Instructions for shoulder movements towards the earlobes and bringing shoulder blades together.

Transition to side lifts with arms rising slightly below shoulder level.

Combining the exercise with breathing techniques for a more engaging workout.

Shoulder external rotation exercise with elbows close to the body.

Arm extension DAU focusing on the upper back and shoulder blades.

Seated snow angel exercise to stretch and strengthen the upper body.

Shoulder rotation exercise to mobilize the shoulder joints and upper body.

Exercise for the outer thigh muscles with hands pressing thighs outward.

Inner thigh muscle exercise with hands pressing thighs inward.

Combining arm and leg exercises for a full-body workout.

Fist press exercise to strengthen the arms and shoulders.

Rear butterfly exercise for back and shoulder mobility.

Transition to the half snow angel pose for a more intense stretch.

Upper body rotation exercises to increase flexibility and range of motion.

Seated cat pose to stretch and mobilize the spine.

Final arm shaking exercise to release tension and relax the muscles.

Invitation to visit the YouTube channel and try other videos or become a digital member.