So, let´s start your training with TOGU Brasil
Mini Moves: Feeling and activating the deep muscles that stabilize your body in rotation, lateral tilt and bending/stretching. We achieve this by fast, short hacking movements. Execute the mini moves for approx. 10 - 40 seconds with a force expenditure of less than 30% of your individual maximum force and a movement amplitude of approx. 15 cm.Here you can find some exercise examples:
1. seat - loll and stretch Note: Open your hands
Mobilization of the entire spine and shoulder
2. seat - swing the arms next to the body against each other
Note: Leave the shoulder belt loose.
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Mobilisation of the shoulder
3. seat - the Brasil single or simultaneously trough and catch.
Note: Brasil come up quietly on the ground and can´t break.
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coordination training
4. seat - Take Brasil in your hand and grasp firmly, then open and close your fingers step by step.
Note: Try to coordinate both hands at the same time.
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Mobilisation of the finger joints
5. seat - perform mini moves with bent arms in opposite direction high/low
Note: The wrists are fixed!
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Activation of the deep back and abdominal muscles
6. seat - palms pointing upwards. Move Brasil dynamically from one side to the other.
Note: The shoulder follows the movement. Pay attention to the abdominal tension.
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Strengthening the abdominal muscles
Source: Training book Brasil, Gabi Fastner Meyer & Meyer Sports