anticipation I tell straight away that I had the entire blog archive formally revised and the reading is clearer now. In the 9th Part's other wet and snowy.
Happy reading! ;)
The 9th Wk after surgery:
For Physio from # 10's went to the bathroom! For about 15 minutes or less were "submersible joint mobility exercises", where I was quite reminiscent of the classic running-ABC. :) After my legs were warm and the one or the other right in the end could be felt, as was the oil. Right after 20min still current and I went head held high. A few hours earlier, I'm already 45 minutes followed by rapid drumming joint mobility for the upper body. In the evening like a little self-managed and The day is perfect! :)
legs as heavy as today was a long time! The sleep after such a long winter walk is all the more deep and restful. After about 20 minutes Warm-up Walk was then assigned and the enduring power unit # 13 stood by. During and after the workout I have immediately defined a few goals that I would like to publish here.
Target # 1:
EDT: Pull + Push [20min]
ring pullups (straight) @ 10 bar dips
10x4 10x5 @ 10
EDT: Pull + Push [20min]
Rope Pullups BW @ 10x5
Ring Dips (straight) @ BW 10x5
Target # 2:
Statics: Pull
Static Hold @ Rope
Static Hold @ ring
Cliff Hanger @ PU Bar
Statics: Push
Support Hold @ ring
Dips Iso Bars @
Handstand Hold
Other: Static Hold
@
Towel Towel Curls @ Kettlebell
...
The dynamic exercises are clearly measured in figures. The execution must be the cleanest! Those who read here regularly know what I mean ... ;)
The static exercises are not measured in figures. Progression takes place here on temporal sense and heavier variants.
The construction of a power unit is simple: First, a EDT-time frame of 20 minutes and then each 5x a static train-and-push exercise plus crisp finisher. The selection from the "pool" is your choice. Duration of one unit max. 45min.
Info: The units are now back in Rosh BWE's Training Log posted, which serves as a kind of training diary.
For Physio # 11, I was the second time in the bathroom. A couple of new movement patterns queued. Among other jumps and lateral loads. Unfamiliar feeling, since these forces are the cause of this type of injury. Even if I feel and audible "feel" like the knee when moving work, is the safety of the stability gradually. Also, I was walking 45 minutes at attention with subsequent joint mobility, which has boosted unit of yesterday some of the limbs.
felt when Winter Walk by just under 1.5 hours, the legs much conditioned on than usual, indicating a progression! The fatigue was relatively low even though I am often trudged through the snow. The right Achilles tendon was again disturbed yesterday by the way, what I mostly get away with massage. The roll-off remains a tough nut to crack. Calf raise works the other hand, more dynamic and powerful and above all painless.
case of motor unit # 14 after surgery a couple of goals already (nearly) achieved. not much to the target volume at 20min EDT time frame is missing. In particular, the static hold for the train and pushing muscles with supportive help and is making good progress. The workouts do it again without my joy! The previous warm walking I will no longer . Miss
Yesterday regeneration was at 45min walking plus joint mobility, which reduces significantly positive effect on mind and body. At today's Winter Walk, I was already after about 80 minutes back! That is nearly 20 minutes less time compared to the beginning of my tour. Thought at first that I got lost so surprised I was. When self-directed program also further progress can be reported. Photo to follow as always ...
We read ...
Rosh
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