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아프거나 불편하면 이 운동을 건너뛰십시오.

화면의 호흡 지침을 따르십시오 흡입 내쉬다

'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

노란색(총체적) 여정


하모니 시퀀스

  • 아래 운동 지침을 배우고 따르십시오.

  • 이 연습을 시퀀스의 일부로 매일 연습하십시오. 


  • 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.

운동 배우기

8c is a powerful squat exercise that aims to train people to be fit enough to occasionally lift a heavy load in a safe manner.

Because many lifting injuries are associated with faulty mechanics and movement impairments, the guided imagery technique of this exercise makes this mission very effective, with fast results, and much safer than lifting heavy weights.

Bar Position

  • Waist height


  • Move - stretch - return - relax -...


  • Starting position - Horizon

  • Stretch phase - towards the floor in front.

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement phase.

  • Strong exhale - Stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Assume the balanced upright standing position as tall as possible, facing away from the bar.

  • About 1 step away from bar.

  • Relax the arms by the body.

  • Look at the horizon.

  • Inhale.

Movement Phase

  • Upon exhalation, perform a balanced squat.

  • Ensure the entire spine is in neutral position and the lumbar arc is maintained (not round back).

  • When looking from the side, keep the shoulders, knees and toes in the same vertical line (The line of balance) throughout the movement.

  • As the body is descending, hold the bar behind the back to ease the movement.

Stretch Phase

  • When the deepest squat possible is reached, pause for about a second while continuing to exhale and imagine that there is a heavy watermelon on the floor between your feet that needs to be lifted.

  • Let go of the hands behind the back and 'grab' the imaginary watermelon.

  • Increase the exhalation significantly, and consciously activate the trunk and limb muscles as if there really was a heavy watermelon on the floor.

Return Phase

  • Start rising to the starting position while holding firmly on the heavy 'watermelon'.

Relax Phase

  • Find the balanced harmonious Starting Position and gear the body and mind for the Next repetition.

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