아프거나 불편하면 이 운동을 건너뛰십시오.
그린(상반신) 저니
2성 시퀀스
Exercise 2 (3a)
화면의 호흡 지침을 따르십시오 흡입 내쉬다
탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)
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아래 운동 지침을 배우고 따르십시오.
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이 연습을 시퀀스의 일부로 매일 연습하십시오.
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통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.
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필요한 경우 재활 프로그램의 일부로 사용할 전문가의 조언을 구하십시오.
배우다그는 운동
3a is a very important exercise to prevent upper limb osteoporosis, strengthen the arms and abdominals and train body stabilization and coordination.
This exercise has a wide range of difficulty levels. The easiest level is comfortable and safe for beginners and rehabilitation clients, while the difficult levels are designed to challenging even for well-trained athletes.
Warnings
Perform this exercise in pain-free and comfortable ranges only.
Perform the first-ever repetitions of this exercise very slowly and gradually, to gauge the strength required from each shoulder and arm.
In the case of a known shoulder instability, or a history of shoulder dislocations, consult with a rehab professional on how and when to approach this important functional exercise.
If painful or uncomfortable, perform the stretch with the arm close to the body.
If it is not possible, skip this exercise and consult with a physical therapist or movement professional.
Tempo
Move - stretch - return - relax -...
StarBarre Position
Waist height
Easier- Stand closer and raise bar higher (no higher than chest height).
More difficult - stand further away and lower bar.
Breathing Pattern
Inhale - Starting position.
Exhale - Movement, stretch and return phases. Enhance exhalation during the return phase.
Inhale - Relax phase.
Starting Position
Lean with extended arms on bar.
Place feet about 2 steps back and straighten the lilted body line.
The body-line is straight and symmetric. Don't allow it to arc up or down any direction.
Stand on the balls of the feet, but keep the heels as low as possible, close to the floor.
For this, keep the calf muscles relaxed in their long position - not actively on tiptoes (common issue).
Use the abdominal muscles to prevent sagging of the body-line.
Keep the shoulders wide and low, and the neck long (no chin tucking or poking).
relax the fingers on the bar.
Inhale.
Movement Phase
While exhaling and maintaining the straight line of the body, flex the elbows and extend the shoulders to tilt the body line further forward.
Keep calf muscles relaxed and heels as low as possible to the floor while rising with the movement.
Keep the elbows facing down and the arms close to the body. Don't allow the arms to abduct for the movement (common issue).
Stretch Phase
Continue exhaling and maintain this low position for up to 1 second.
Return Phase
Enhance the exhalation while extending the elbows and flexing the shoulders together, to return the body to the starting position.
Ensure that the body-line remains straight, and the pelvis and spine are neutral with the movement.
Relax Phase
Inhale and assume the standing posture.
Relax in that position for up to a second and gear the body for the next repetition.