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아프거나 불편하면 이 운동을 건너뛰십시오.

화면의 호흡 지침을 따르십시오 흡입 내쉬다

탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

노란색(총체적) 여정

5b

하모니 시퀀스

  • 아래 운동 지침을 배우고 따르십시오.

  • 이 연습을 시퀀스의 일부로 매일 연습하십시오. 

경고

  • 통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.

  • 가능하지 않다면,건너뛰다이 운동을 하고 물리 치료사 또는 운동 전문가와 상의하십시오.

  • 관련이 있는 경우 이 운동이 외과의의 수술 후 프로토콜 내에 있는지 확인하십시오.

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운동 배우기
Video

5b Interval Training is a special exercise that alternates between the simmulation of natural walking, jogging and sprinting.

This exercise requires long and strong calf muscles (as practiced in the previous exercise 5a) as well as a well coordinated motor system.

5b is also special because of its free breathing pattern, its unique yet comfortable aerobic component and also because both lower limbs work in a natural simultaneous alternative manner.


Bar Position

  • Waist height


Tempo

  • Move - stretch - move - stretch.


Breathing Pattern

  • Breathe freely


5b Walk


Starting Position


  • Stand about 2 steps away from the bar, tilt the body forward and lean on the bar with hands.

  • Maintain normal pelvic width between the legs.

  • Flex the knee and ankle of the one leg.

  • Fully flex the ankle and feel floor with toes.

  • keep the other leg extended with the heel touching the floor.

  • Avoid hype-extending the knee.

  • Breathe freely.


Movement Phase

  • While maintaining the tilted straight body-line, alternate the leg positions at the same time..


Stretch Phase


  • The movement ends when the other heel touches the floor.

  • Continue breathing freely and alternate.

  • Find the rhythm and physically push the bar forwards towards the wall in front.

  • Imagine that the bar is the bar of a heavy supermarket trolly you are pushing forward.


5b Jog


Starting Position


  • Stand about 2 steps away from the bar, tilt the body forward and lean on the bar with hands.

  • Maintain normal pelvic width between the legs.

  • Flex the knee and ankle of the one leg.

  • Lift foot from floor.

  • Fully flex the ankle in air.

  • keep the other leg extended with the heel touching the floor.

  • Avoid hype-extending the knee.

  • Breathe freely.


Movement Phase

  • While maintaining the tilted straight body-line, alternate the leg positions at the same time..

  • Continue breathing freely.


Stretch Phase


  • Land the foot on the tiptoes first.

  • The movement ends when the other heel touches the floor.

  • Continue breathing freely and alternate.

  • Find the rhythm and physically push the bar forwards towards the wall in front.

Guided imagery:

  • Feel the heels bouncing off the floor like tennis balls.

  • Imagine that the bar is the bar of a supermarket trolly you are pushing while jogging.


5b Interval Training


  • Start the exercie with 5b Walk for a few steps, then gradually transform to the 5b Jog version.

  • Continue joging faster until sprinting as fast as possible.

  • Raise the knees as high as possible for the sprint.

  • Keep the ankle that is in the air fully flexed.

  • As with 5b Jog, land on the toes and let the heel bounce on the floor..

  • After a few seconds, slow the exercise down to 5b Walk to recover, then perform another interval.

  • Continue breathing freely througout the exercise.







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