Tutorial #2 - Mobilität bei den kniebeugen // squat mobility

Hi folks! Welcome back :) First of all sorry that it took me some time for the next video. But I had the Worldchampionship preparation and that was the main thing to do. What we do today? I show you how to prepare for squats. Get a flexibility in your knees and prepare your muscles, too. And therefor I want to show you some of my exercises. You can decide, if you want to do the same or not. These are tips and it really helped me a lot. As you just saw I was on the rowing gadget. I really like that as a warm-up. 5 minutes is totally okay for a weightlifter. Otherwise we will be exhausted to fast ;) Now we head to the flexibility in the in the ankle therefor it is enough to move it around like that. 2,3,4 times on each side short and then change until you have the feeling, that it is good Then I like to build a little tower of discs. To stretch my calf. It'really easy But I do it with shoes, otherwise it's a bit to hard And then you can give it a try. And then you can check which height fits you best. And the real pros do it on the top. Every side 2 times. How long you will do it, is up to you. I like to keep it short. Then we continue in the knees. It is good to circle around with the knees. We really like to do that. And here I already feel, if I can do something big today or not. Feels quite good ;) We just did the knees and now we continue with the upper legs. I could name you the muscle, but we don't need that now. That's the frontside and thats the back side We start with the back side Therefor this bank is really good. I think you will know this exercise. It's just about getting your foot up here. Then pull your tiptoe a bit and stretch it that way. Then you will the stretching pain down here. We are before the training, so it's good to do it more as a kind of stretching. The stable stretch is more something for after the training. Also 2 times per side. You really have to feel it. And now to the front side. Here we have to look, how the height is fitting. I take this table, which just has the height I need. Then I just put my feet on the table like that. Then you should stand parallel to the table. And then you go into the stretching pain, again. You will feel it really fast.. Same game as previous: 2 times per side When you are the upper legs should feel different than before. That's the sign, that you did something right. How you can see here in a *** way.. I stretch my.. adaptors This works the best in this position. and then change the length and continue to go into de stretching pain with the time You should really feel that something is happening at the adaptors. There is another way to do that. Just give it a try. Take the left and right feet up and then stretch into that. I feel it a bit on both sides now. Again: 2 times per side. The goal is it to warm you up and not to make you exhausted. That's why it's called warm-up :D Let's head to the next exercise. I had to change the hall, because this table it just available in the one hall.. We just did the adaptors now we do the adductors Therefor we need my lovely table. We but the foot up and take it like that. And here you will already feel, that something is happening. Who the ones that don't feel it, they can go a bit lower with the other knee. So you get a harder stretching pain. short and 2 times again. For the adductors there are a lot of exercises, but I like this the most. This is the most effective one. After all this you should be really good warmed up for the squats. Let's go to the dumbbell But start without weights That's my part. See you soon and stay tuned! And before I forget it again: If you like the video, please push the like button! And tell it you parents or whoever and I would be happy, if you subscribe me too! Bye :)