Hockergymnastik | Beweglichkeit und Kräftigung | Übungen im Sitzen

Summary

In 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.