아프거나 불편하면 이 운동을 건너뛰십시오.
화면의 호흡 지침을 따르십시오 흡입 내쉬다
탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)
노란색(총체적) 여정
1 스타 시퀀스
Exercise 4 (4a Prep)
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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.
운동 배우기
4a Prep is a special exercise, because the user pulls the StarBarre away from the wall to form a TRX style sling-training device. At home, it is possible to practice this exercise in front of the kitchen counter (place fingers in sink), a windowsill or a balcony rail.
This exercise includes a very comfortable shoulder flexion and lower spine elongation stretch, as well as a powerful a powerful arm pulling element while using guided imagery.
4a Prep is a more basic version of 4a, with less movement elemnts and a simple breathing pattern.
Tempo
Move 1 - stretch 1 - move 2 - stretch 2 - return - relax -...
Breathing Pattern
Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Inhale - Relaxed phase/starting position.
Starting Position
Pull the StarBarre away from wall and walk back until the straps are taught.
Hold the bar in this position and position the feet on the floor so the body is in its balanced upright position.
It is okay if the elbows are flexed in this position.
Look at the horizon.
Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.
Inhale.
Movement Phase
Constantly pull with the arms to keep the bar straps tight.
While extending the elbows and keeping the StarBarre straps taught, exhale and perform a squat.
Ensure that the entire spine is in the neutral position, the elbows extended and the shoulders in full (available) flexion.
Throughout movement phase, the shoulders, knees and toes form a straight vertical line (don't allow the knees to get in front of the toes).
Stretch Phase
Pause in this position for about a second while still exhaling, then inhale.
Eyesight in this position is towards the knee height point on the wall in front.
In this position, continue 'pulling' the pelvis back and low while holding the spine in its neutral position.
Increase the strap tension to the maximum possible.
A great longitudinal stretch to the spine is felt, as well as a balanced bilateral full flexion and distraction shoulder stretch.
If pleasant, indulge in this stretch for a second or two while continuing the movement phase exhalation, then inhale.
Return Phase
Upon exhalation, use the arms only to pull the body from the stretch position back to balanced upright standing.
Guided imagery technique: To facilitate the use of arm muscles during the return phase, imagine that the bar is actually a branch of a tree, and there is no floor; you are hanging in the air and can only use arms to return.
Relax Phase
Assume the upright balanced standing posture, looking towards the horizon.
Relax the body muscles in that position and inhale.