아프거나 불편하면 이 운동을 건너뛰십시오.
화면의 호흡 지침을 따르십시오 흡입 내쉬다
탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)
노란색(총체적) 여정
7b Warmup
하모니 시퀀스
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아래 운동 지침을 배우고 따르십시오.
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이 연습을 시퀀스의 일부로 매일 연습하십시오.
경고
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통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.
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가능하지 않다면,건너뛰다이 운동을 하고 물리 치료사 또는 운동 전문가와 상의하십시오.
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관련이 있는 경우 이 운동이 외과의의 수술 후 프로토콜 내에 있는지 확인하십시오.
운동 배우기
7b Warmup provides a unique stretch for the hip joints and adductor muscles in a challenging upright position.
It is the pulling on StarBarre (or kitchen sink at home) with the arms that reduces the body weight, which subsequently allows the body to swing lower, creating an even deeper and more pleasurable adductor stretch.
7b Warmup is special because it has 2 stretch phases and no relax phase.
Bar Position
Waist height
Tempo
Swing to left, swing to right...
Breathing Pattern
Inhale - Starting position.
Long exhale - Movement, stretch and return phases.
Inhale - Relax phase.
Reach the Starting Position
Stand facing the front wall, hold the bar close to the body and walk backwards until the straps are tight.
While pulling on the bar, abduct the legs and flex the knees to lower the body.
Feel how pulling on the bar with the arms reduces the loads on the hips and knees, allowing the body to go down lower than otherwise.
Keep the shoulders above the knees, and the knees above the toes.
Don't let the knees get in front of the toes.
Starting Position
Once the low and balanced starting position is reached, inhale.
Movement Phase
While pulling on the bar to reduce the body mass, inhale and swing the body to the one side.
Move the pelvis over an imaginary line between the feet (not behind).
Keep the pelvis low for the entire swing (not up and down).
Stretch Phase
When the body reaches the end of the movement, feel the inner thigh stretch and exhale.
Pause in the stretch for about a second.
Then slowly swing the body to the other side, along the same line, while continuously pulling with the arms on the bar.