My legs refused to obey me first, they act as they please and refuse to jump up.

I MUST walk on my own. Obsession. I will not give up! My measure of progress will be the forest, uneven terrain, cones, branches, branches are a real challenge for me.

For health reasons, the recommended forms of sports for most people (healthy and limited) are easy and moderately difficult forms of movement that do not involve stunts. My training will consist of functional exercises, walking (yes, I will walk as part of my training), climbing stairs and attempting to run (as I mentioned, hopping is a problem). This is an activity that I will definitely have to continue until death, or even increase it to enhance the effect. I will add deep sensory strengthening (proprioception) to develop a sense of body position and combat muscle weakness and stiffness.

Since all movement originates in the trunk (the area including the lumbar spine, pelvic girdle and hips), and stabilization affects the maintenance of proper posture and proper muscle tone throughout the body, let’s start there.

Let’s develop the reflexes of planning or guiding movement, regulation of muscle tension and coordination of muscle work. 

No trainer for me, I chose them based on the knowledge I gained, my needs and the experience I gained while working with a physiotherapist. In the course I will determine how to break it down or what to discard because it is too much at once. 

I will perform the listed exercises in 3 series using the progressive resistance method (8 – 10 – 12 repetitions), I will add walking on the treadmill (about 15 min), attempting to run a crazy 500 m and climbing stairs. 

Lower parts and torso:

Squat (development: with weight overhead, on shoulders or in front) / Side squat

Walk with mini tape (tape on ankles)

Dead Pull/Good Morning (expansion: with load)

Deadlift One-legged with straight leg (development: with reach, with diagonal reach, on a lift

Hip Elevation (development: on an unstable surface, e.g.: sensomotor cushion, bosu, stabilizing mat, ball) / Leg Bending on Gymnastic Ball or Sliding Mat.

Elevation of the right/left leg bent at the hip and knee joints (development: on an unstable surface, e.g.: sensorimotor pillow, bosu, stabilizing mat)

Stepping squat or Stepping forward with the right/left limb or assuming a stepping position with lowering the body and returning to the starting position. 

Support (board) / Support with reaching / Clock

Exit on a Gym Ball / Exercise Wheel.

Alternating Arm and Leg Sweep in Supported Kneeling

When it comes to prioprioperception, jumps, half squats, squats, twists and unstable and uneven ground are recommended. I want one to approach this more precisely and find/fix specific steps.