First Commit

2 Personal/Gesundheit/Training/Deadlift.md

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+---
+title: Deadlift
+created_date: 2024-10-08
+updated_date: 2024-10-08
+aliases:
+tags:
+---
+# Deadlift
+
+## Correct Hip Hinge
+https://www.youtube.com/watch?v=TT838Ha2xmA&ab_channel=snowatc
+
+Only when you do the correct hip hinge you can progress to deadlifts, because the movement must be correct.

2 Personal/Gesundheit/Training/Gymnastic Rings.md

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+
+https://cdn.shopify.com/s/files/1/0813/4656/0293/files/Gym-Rings-UK.pdf?v=1695283889
+![[Gym-Rings-UK.pdf]]

2 Personal/Gesundheit/Training/Mobility.md

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+---
+title: Mobility
+created_date: 2024-10-08
+updated_date: 2024-10-08
+aliases:
+tags:
+---
+# Mobility
+## What is Stretching Really?
+Summary of [this video](https://www.youtube.com/watch?v=elw-zRzH5RU).
+- It's about the **feeling of grace and ease**, not the range of movement
+- Pain takes over one's conciousness, mood, relationships
+- Stretching is about taking those pains out of the body over time
+- Daily basis: stretching helps you find out what the body needs that day. Usually your perception is completely wrong.
+	- you're challenging your body with exercises to find out what it needs
+- Stretching response is either comfortable or painful.
+- 1-3 times a week, because you want to focus 100% on the full sweep of sensation of what is happening in your body. Pay attention to them
+- *Breathing: go to the max, be aware of the sensation with which the body tells you this is the max, then breathe in, breathe out and go further. You came further, but the sensation is once again the same. You can usually repeat this 3-4 times.* 
+- Counter muscles do usually block the movement to protect the body (but it is not actually the limit). 
+
+## Mobility vs Flexibility
+[This blog article](https://oneplayground.com.au/blog/understanding-mobility-flexibility/#:~:text=Flexibility%20is%20the%20ability%20to,a%20wide%20range%20of%20motion.) explains the difference between mobility and flexibility. The key takeaway is that mobility is important, long term, healthier and reduces risk of injury. Flexibility on the other hand is short lived, might increase the risk of injury.
+Mobility is the ability to use your muscles in a larger range of motion. The use of the muscles includes strength in the entire range of motion, which is important for injury prevention. It's all about the joints. Mobility includes nervous motor control and therefore is long term training
+Flexibility is only the lengthening of the muscles, without using the muscle. Therefore, we might get a larger range of motion, but have no strength at the end, which might cause injuries when loaded unexpectedly. Because it's a passive stretch it doesn't train the motor control circuits and thus is short term.
+## Progressions
+### Toe Touch Progression
+This [video](https://www.youtube.com/watch?v=ydkhqfhPuGQ&ab_channel=CaseyWheel) explains that the central nervous system blocks hip movement, which is why a lot of people cannot touch their toes. The routine he does to rewire the brain makes you more flexible and also reduces risk of injury.
+I tried it and it worked pretty well.
+
+### Skillday Routine (Reddit)
+Found [here](https://www.reddit.com/r/bodyweightfitness/wiki/kb/skillday/).
+

2 Personal/Gesundheit/Training/Morning Workout.md

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+Warm up physio
+
+Pushups 3x 10
+
+Plank shoulder taps (1 min)
+
+Side plank 30 s (I was doing really bad)

2 Personal/Gesundheit/Training/Recommended Routine.md

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+---
+title: Recommended Routine
+created_date: 2024-09-24
+updated_date: 2024-09-24
+aliases:
+tags:
+---
+# Recommended Routine
+
+## Warmup
+### 1. Yuri Shoulder: 5-10x
+### 2. Skyreaches: 10x
+### 3. GMB Wrist Prep: 10x-30x
+1. finger pulse
+2. palm pulses
+3. side-to-side palm rotations
+4. front facing elbow rotation. perform relatively slow, arm straight
+5. side-to-side wrist stretch
+6. rear-facing wrist stretch - palms down
+7. rear-facing wrist stretch - palms up
+8. rear facing elbow rotation (directly from last exercise)
+9. forward facing wrist stretch
+### 4. Deadbugs: 10x
+#### Core Muscles
+- Diaphragm
+- Transverse Abdominis
+- Pelvic Floor
+- Multifidus
+- Internal Obliques
+- External Obliques
+- Rectus Abdominis

2 Personal/Gesundheit/Training/Training Programm.md

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+Basierend auf [[Outlive by Peter Attia]]
+# Plan
+
+
+# Hintergrund
+## Cardio
+Zone 2 Training und VO2 Max training
+
+Wie kann ich meine Zonen messen?
+Puls ist nicht sehr genau
+https://youtu.be/VcYyHXHTeuk?si=iu8I0TtYX4eWNPJA
+
+
+https://youtu.be/_8djNYprRDI?si=moiHjbDW7dvQX6ey
+
+
+## Muskelaufbau
+3x die Woche recommended routine, vielleicht dazu Seilspringen um aufzuwärmen
+
+## Stabilität