Hi and welcome to “Fit mit SWR Sport”. We remain you fit, even though they are You now have to stay at home, sit on the sofa a lot. But you are able to don’t rust-brown, we want you to stay healthy and fit. And are for it with me: Gaby Peter, fitness manager for every target group and Dr. Martin Runge, our geriatrician. We do utilizations with you that you do genuinely at home, right now, to be able to imitate on the sofa. Need for that Today you have a few things that you are guaranteed to have at home. Thats formerly: a broomstick. He doesn’t have a broom on it now. But it is No difficulty at all if you still have a cleaning device downstairs. You are genuinely just take what you have at home. Just have two more water bottles ready. This is a liter. Plastic water bottles, and if you like it a little heavier, you can also use glass water bottles. We have now make two of them with a jug or a glass, because afterwards the authorities concerned will do a little too Pour out sea. So, get the things together and then we can get started. What are we going to do today, Ms. Peter? You can already introduce that. To muster what exactly in the body? Today we muster the shoulder muscles and try to strengthen the shoulder and thoracic prickle to establish more agile.And strengthen the deep-seated “core muscles” that are subsequentlies we train with the water bottles. And the great thing is truly that everyone can participate. We are addressed to every age group. Anyone who is sitting on the sofa at home right now has a want to keep fit, that’s with us. I feel now “youve had” the things fretted. And then we can start right away, dear observers. We ever start with our little fitness experiment in order to be allowed to to look at what tier you are right now. What we expect of your mas today can. And it extends as follows, Mr. Runge … We get up for 30 seconds as often as possible, and the number of goes we can get up is some measure of that muscular performance.So: down on the sofa and then straight up again. Stopped for 30 seconds, we weigh, let’s go! So what exactly do I have to pay attention to, Mr. Runge? That you hold out for 30 seconds and don’t forget to count. But now you’ve confused me And I don’t know how many times I can make it That doesn’t matter, Ms. Peter counts for all of us. The good word: The 30 seconds are up again. What would you say If you’ve made it to 15, what should be used expect yourself to do today? Depends on age.If you’re 70 like me, 15 is mediocre. And what did you do? I meditate I was over 20. If you’re over 70 and you’ve made it through 20 … … that’s very good. Then you can expect a little more with the exercises today. And you have more muscles. Super. What do we start with today? We start with the water bottles. We strengthen our back extensor muscles, the large-scale, long back extensor. And at the same time our biceps more, our two-headed upper arm muscles. Now you need the water bottles that you just got. Rotate the sides outwards, that is, give the bottle from below. Then we go into a downward squat. That the back extensor can work a bit. “Whos also” the meaning and purpose of the thing. We take the joints very tight on the costal archway. Then we slowly go down. Incomplete expand the arm. And then we gradually go back upstairs.So slowly because then the quality of the practice is much better and the muscle is better learnt. Mr. Runge, when you look at our fitness experiment, which we ever start with Doing “Fit with SWR Sport” , not quite as countless descending contingents has started it, how can I impel the effort a little easier? By letting a little water out of the bottle. So just take a sip. Why shouldn’t you straighten your appendages? Because the contraction can be resilient for the joint and that for the bursa can strain in the elbow joint. It is of paramount importance to lift the sternum. So just imagine we have a medal on our dresser and conjure it like that our sternum. We’ll do two more … one more … and then come up. Mobilize briefly, shake briefly. Are you still there? Then it can go straight on, right? Accurately. We go to the next rank. Stand shoulder-width apart, turn your toes a little bit outwards.The knees do not press perfectly. Unlock, that is, bend a little. And then we take weapons up at the sides. But the hands remain under the shoulder. And then back again. Lift your sternum, smile, pull in your stomach. Now, Mr. Runge, shoulder mobility often lessens, especially in old age. You still get very high, I has been noted that. I also drew in my gut. Very good. You are still very fit. But when you are not that high-pitched anymore come, what do you have to pay attention to so that you don’t overload yourself there? One should listen to the body and not beyond the tendernes threshold go out. If it hurts, simply increase the stray of motion. And for our muscle bundles at home? They turn in weight. They take either a load plateful or merely … … a whole spray can. In ages of hamster purchases. Maybe some have that at home. Who knows !? Go on. Now we have to drain some spray. So at home: have a sip. If you are not yet thirsty, pour yourself a glass of water. About a third out per bottle. The practise probably isn’t sucking the glass, is it? The emptying comes at the end of the training. That doesn’t mean we shouldn’t alcohol anything while exerting. Boozing is crucially important because we also have a loss of liquid. So, we stand shoulder width apart again, our hoof a little turn outwards. We create our limbs again, our hands are under the shoulders. And then we shake it softly back and forth. And then you realise if you have the bottles closed well. And now there should be a slight tension in the penetrating muscles is impossible to felt. In the abdominal muscle, in the pelvic flooring, on the tiny muscles near the braces. Is that also for the gesticulating appendage a bit in shape, Mr. Runge? The brand-new salutation instead of the handshake? It certainly facilitates. What do I have to pay attention to that I am not pulling a straining or muscle hurting? The action should come from the Come out abdomen. The belly is firm. Tense the abdominal muscles and shake firmly. I can already feel it in my forearms. How countless repeats do you recommend? From the redundancies I can’t say anything about that.It’s so intuitive. Time shake it for about 30 seconds and then stop and take the violate. But I likewise have something else for the deep muscles. We applied our hands together in front, the bottles stroke. The usage calls himself “wood chopper”. We’re going up. We stop before our pates. And then we restraint again at the level of the bellybutton. You can tell straight away how it goes into your tummy. We do that 20 meters, and again three sentences. And who doesnt get that high anymore? Half way up, and not reach so hard. Just work more gently. And next time a little more than before. You have to increase that slowly. Super. I fantasize the soda is now sway out. We still have our broomstick. Ms. Peter, what is happening in it? First and foremost, the work requires our stool free again.Because we do the exercise while sitting. We sitting there, take the adhere directly to our sternum, cross in the entrusts, straighten us up nicely, substantiate our honour again. And then go to the left with your inhalation and slowly again with your exhalation in the centre for human rights. Inhale to the right, and breath to the center. How does this exercise help me? This strengthens our oblique abdominal muscles. And the pole work towards ensuring that we always stay upright and not inside Rotation come. If I had a lot more at the end of the session Have breath left – how can I make it a little more demanding? By doing the leverage.I take my weapons up, pull them Shoulder down, then use the leverage to go up. And that’s what the rib cage reckons – especially important in these times. Thank you, Gaby Peter and Dr. Martin Runge. I am pleased that you are with us. And I’m happy that we’re in together In meters of the coronavirus, keep “Fit with SWR Sport”. And if you still have power, you can make a video with us: “Fit with SWR Sport”. You can find the other episodes here. And if you don’t want to miss a video anymore, as soon as a new one is available, you will see it now – if you expressed support for our path ..