Deshalb solltest du in die tiefe Hocke kommen
If you go into a deep squat, you should. I'm a nasty splendor and I'll explain why this is so important and I'll show you or Ida will show you how you can train it better and better the deeper you squat the more flexible your ankle will be. joint knee joint is Hip joint and lower back are giving more and more and the advantages are obvious gets down easier can pick up something off the ground goes much deeper with strength than many older people they no longer have strength their legs at lower angles which means you can even get up off the toilet more easily you don't need that toilet riser that older people get at some point it's all about training we have something else that is very very important era discovered through studies that your modality rate is dropping, which means you live longer the deeper you squat.
For real progress and a nice challenge, start with a trial. Testos, first is how deep Ina comes, but we have to pretend because Ina goes down. Ina goes down, that is, the heels are on the floor and she goes down all the way. Goal Appearance go back Ina but very few people get that far we go down a little Ina gay no if you only go that far heels need to be set so touch the ground if you lift your heels go down a little and lo we use later. also for practice but now we want to have the result barefoot without lifting your heel how deep do you go if that is the angle then have someone else take a picture of you from the side so you can understand the angle or you can get a little more down or a little deeper or a little deeper no matter where you go the goal is for you to go all the way down that means your buttocks to about the bottom of your calf so your back is as straight as possible and that is what we want to achieve in this challenge there are four pain points that we have to stretch so that you can do this better and better we start with the first one these are your ankles the ankles have to be able to imitate this movement well, so it has to be nicely stretched in the back and there's always a little bit of a right angle to the camera we come back with the right leg Ina and now make sure that the back foot is completely straight point forward and it's not standing to the outside you have to point forward to be safe it's better to point a little in than out like this and then place your weight so that you bend your right leg so that your thigh is vertical and your torso is vertical vertically thigh extension is to the right and that means you have all your weight here now on the leg, the knee is being pressed down and here's exactly the stretch in this area that you need to do for two minutes.
I let the stretch go deeper and deeper, but make sure you don't lift your heel a little bit, it has to stay. down and switch leg testify yes with left leg back don't stand like that with left back yes sir and now lean back see you are standing upright on vertical left thigh and then notice how the force really pushes down but the foot is a mistake so correct your foot out a bit so it's pointing real straight and you really have to get the feeling that you're sitting on the bar stool or a stool and all your weight is coming down your leg and this is pretty much expressed here in the stretch in the ankle from behind sometimes you feel it from the front and it stretches towards the Achilles tendon, those are the areas that have to be very flexible so that when underneath it has this angle where it can holding down this ankle stretch can also save a lot of time i.e. in the morning when you brush your teeth then grab the corresponding book Ina we step on it with our forefoot left for you to pick up off the ground here and then come with you with your full weight on the left leg but the knee bends a little bit and then you notice the more you bend the knee the more it pulls in here at the back, so push the knee further and further forward please come with your hips and so you can bear all the weight put your right foot on your toes yes that's all the weight on your left foot and now you can really feel it in the joint or Achilles tendon your calves are so slightly raised that's the variation in the book but still easier easier on the klierretter let's step on the savior with your left foot now step forward again put your full weight on it and then step in on left knee d Bend your left knee more and more and let gravity push you and the good thing is electric toothbrushes always last two minutes and that's exactly our stretch time yeah d 2 minutes to the left, 2 minutes to the right and then you're done and you didn't need any more time and ankles are so much more free info on our wonderful knees there you get the next sticking point for the deep squat here are the best knee joints for start on all fours then give your buttocks back further and further come your hands then further and further back further and further back let's say if you get here then you practice here and let yourself be pushed further and further into the stretch for 2 minutes inch by inch look at us but then take more and more weight, then bring it to the body somehow, then the center of gravity moves back more loaded until at some point you sit down and sitting is a prerequisite if you don't sit down then it will be difficult for you, what?
TRUE? to enter yes, but it is a very simple exercise that you can incorporate over and over again. I would also recommend what Ina and I often do too. We just eat sitting on your heels like the Japanese or other Asians do. Just sit back on your heels and then eat or read or also just write something like a knee rescue exercise or like in the previous ankle books that don't take more time hitting point number three moving joint stiffness from the hip most people you can probably lower too Ina lower and i'll stop a little hard yes but no not yet and around here or before you have to lift your heels and lower more and then lower with the verses up and that's exactly where going now if you're that deep in there already or if they are maybe you're a little higher here so it doesn't matter much if you go as far as Ina will go down with you put your hands forward this is the starting position for the next exercise and now you do the following now you walk your heels lower and lower a bit because you won't be able to do it like Ina can do it, your heels are probably still off the floor but you move your toes forward the front you move your toes forward so you can hold yourself in this position and now you notice that it also affects the ankles it also affects the knee joints in the form of a positive stretch yes it goes in the back too by the way it also pulls enough to participate in this movement, but mostly it goes into those muscle stretches that are in the inner thigh, you probably notice them too and now you stay in the exact position where you can stay upright without falling backwards yes, so you continue walking down on your heels you keep walking down on your heels and you practice that for two to z two and a half minutes after point number four, last sticking point, lower back sit like Ina and bring your knees to 90 degrees separating here and soles together that's the starting position and now you're trying to reach forward for your feet Ina can make it easy p Because it's been every day for many years if you don't advance further in the position, then don't be surprised, it's not bad at all because that's the starting position for you that you keep working on. , yeah so you would either push yourself forward with your legs or take the lasso or a towel and push yourself forward it's important that you just keep rounding and coming down with your torso and then you'll notice how it's at the back of the whole thing on the lower back, the so-called global fascia, that the deep fascia of the back more and more when you're as far as Ina, you can easily in d Walk back a little bit with your buttocks so your knees get more stretched out and then you can pull yourself down further and when you think about it now how is the squat yes it is so that the torso between the legs wants to drop and that is the last preparatory exercise and now here is the application exercise for this you need a wall and this wall it should be as smooth as possible you can also do this on a cabinet that has smooth wood or a smooth layer that you can slide on well and now it's important that you stand so far from this wall that you get on your knees, please so when you lower your glutes and tilt your back you can straighten the press and keep going down it's better to put your arms against the wall so you can steer a bit go deeper and deeper constipated maybe it only goes so deep then you stay like this and you try to go down a little more every day and something like that Then you go down to the bottom but let your back avoid the hollow back and you learn to walk down with a straight back and when you come down you can pull yourself forward again with your back as as straight as possible, yeah, or on grabbing your knees and pulling your knees forward and getting pretty close to the squat you're looking for and then coming back up knowing you can now draw a line on the floor maybe yes or of Somehow he knows where his feet were and then he goes further and further back with his feet and then it gets harder and harder and you get more and more in the position that at some point you're all the way down. o and your back is straight and now the second application exercise with books or our knee brace but for once backwards we will show it first in the books please come here with your feet and stand on your heels and the verses in the book gen ow and now go down as deep as you can into a deep squat and the higher the heel the higher the heel the easier it will be for you and you can set everything up real good we'll show you the knirretter now come up get on your knees save first in the highest field easier and then you will notice if you go down now let's go down more lower back now it's so much easier for you and you just do it and you always do it one step lower and practice going down and more and more without having to raise the heel and now for the third exercise of application and that is the exercise itself you do like Ina, you separate the feet a little more and at first you mostly go along the feet bite, then it becomes easier and then you go down as far as you can stop maybe you can until then and then the heels would come up So that's your drill, maybe you hold on tight and wait until you go down a little more every day for two minutes and then go deeper, sometime here you do it yourself and at some point you're at the bottom and I've done the position and then you can vary the distance between your feet because the more different the distances, the more different the angles, the more other structures are stretched here , your hips get more and more flexible and more mobile and this is about a challenge, after ten days you see how deep you go down compared to the first day before you started, but you don't stop after ten days, you just stop when you have really hit bottom and then you continue to do it regularly so you don't give up the mobility you have gained and there always is and in Whole Body worries about the mobility that needs to be regained that caused the pain The angles have become too narrow because the muscles have become too short, I give you the gift I invite you to try our love application for three months.
It's not just about the deep squat, it's about full body mobility in different places. and you can see yourself everywhere as you become more and more mobile and the goal of this app is basically the older you get the more mobile you become the more free the more power the more control you have and the goal is to be able to do all sports in 103 you want to work together with your grandchildren click here try it to work specifically against your pain an extra training session every morning 7 minutes Sundays are 30 minutes of training always new I motivate you and I want to create the common no not together the incorporated bastard bye until the next video