필라테스 교과서 캐딜락 파트 2

ReinerGrootenhuis

ReinerGrootenhuis의서문1

레그스프링에관한머리말
PreliminaryRemarksfortheLegSprings3

1.프로그(T)Frog(T)4
2.빅써큘러프로그(T)BigCircularFrog(T)6
3.돌핀과돌핀리버스(M)Dolphin&DolphinReverse(M)9
4.워킹(T)Walking(T)12
5.비츠(T)Beats(T)14
6.스몰레그써클(T)SmallLegCircles(T)16
7.레그써클(T)LegCircles(T)19
8.씨저(T)Scissors(T)22
9.바이씨클(T)Bicycle(T)24
10.바이씨클오버더프레임(M)BicycleovertheFrame(M)28
11.로어레그리프트(M)LowerLegsLift(M)32
12.리포머동작인프로그(M)ReformerbasedFrog(M)34
13.리포머동작인오프닝(M)ReformerbasedOpenings(M)35
14.리포머동작인익스텐디드프로그(M)ReformerbasedExtendedFrog(M)37
15.리포머동작인숏스파인(M)ReformerbasedShortSpine(M)40
16.리포머동작인롱스파인(M)ReformerbasedLongSpine(M)43
17.엑스-레그(M)X-Legs(M)다른이름:바닷가재(lobster)46
18.피터팬(M)PeterPan(M)50
19.윈드밀(M)Windmill(M)53
20.원레그크로스스프링시리즈(T)OneLegCrossSpringSeries(T)56
21.원레그다이아고날바이씨클(M)OneLegDiagonalBicycle(M)62
22.풀다운사이드라잉(T)PullDownSideLying(T)66
23.사이드킥(T)SideKick(T)68
24.사이드바이씨클(T)SideBicycle(T)71
25.론드쟘(T)RondedeJambe(T)다른이름:사이드라잉빅레그서클75
26.매지션시리즈레그서클(T)MagicianSeriesLegCircles(T)
다른이름:레그스프링시리즈업인디에어79
27.매지션시리즈비트(T)MagicianSeriesBeats(T)
다른이름:(매지션시리즈대신)레그스프링시리즈업인디에어82
28.매지션시리즈워킹프렙(M)MagicianSeriesWalkingPrep(M)
다른이름:(매지션시리즈대신)레그스프링시리즈업인디에어84
29.매지션시리즈워킹(T)MagicianSeriesWalking(M)
다른이름:(매지션시리즈대신)레그스프링시리즈업인디에어86
30.매지션시리즈바이씨클(T)MagicianSeriesBicycle(T)
다른이름:(매지션시리즈대신)레그스프링시리즈업인디에어90
31.에어플레인(T)Airplane(T)다른이름:매지션시리즈파트94
32.플라잉에어플레인변형동작(M)FlyingAirplaneVariation(M)98
33.코디네이션(T)Coordination(T)102
34.플라잉이글(T)FlyingEagle(T)104
35.백스트로크(T)Backstroke(T)107

에어플레인보드를위한머리말
PreliminaryRemarksfortheAirplaneBoard111

1.에어플레인보드를사용한에어플레인(T)AirplanewithAirplaneBoard(T)112
2.프레싱아웃앤풀링인(T)Pressingout&Pullingin(T)116
3.돌핀앤돌핀리버스(M)Dolphin&DolphinReverse(M)117

암스프링을위한머리말
PreliminaryRemarksfortheArmSprings120

1.업앤다운(T)Up&Down(T)121
2.트라이셉(T)Triceps(T)122
3.슈파인암서클(T)SupineArmCircles(T)123
4.업앤다운어드밴스(T)Up&DownAdvanced(T)126
5.트라이셉어드밴스(T)TricepsAdvanced(T)127
6.슈파인암써클어드밴스(T)SupineArmCirclesAdvanced(T)128
7.체스트익스팬션런지(M)ChestExpansionLunge(M)131
8.체스트익스팬션위드턴오브헤드(T)ChestExpansionwithturnofhead(T)133
9.체스트익스팬션온토우(T)ChestExpansiononToes(T)136
10.체스트익스팬션앤니벤드(T)ChestExpansion&KneeBends(T)139
11.체스트익스팬션앤스쿼트(T)ChestExpansion&Squat(T)141
12.체스트익스팬션바텀스프링(T)ChestExpansionBottomSprings(T)145
13.스탠딩허그(T)StandingHug(T)148
14.복싱(T)Boxing(T)150
15.복싱인8카운트(T)Boxingin8counts(T)153
16.펜싱(T)Fencing(T)157
17.로잉스탠딩(T)RowingStanding(T)159
18.로잉스탠딩리버스(T)RowingStandingReverse(T)162
19.스쿼트위드원레그(T)Squatwithoneleg(T)165
20.런지(T)Lunges(T)168
21.암서클스탠딩(T)ArmCirclesStanding(T)170
22.트라이셉푸쉬아웃(T)TricepsPushOut(T)173
23.버터플라이/배트(T)TheButterfly/TheBat(T)175
24.풀버터플라이/풀배트(T)FullButterfly/FullBat(T)178

로잉시리즈를위한머리말
PreliminaryremarksfortheRowingseries182

25.로잉-인투더스터넘(T)Rowing-IntotheSternum(T)183
26.로잉-나인티디그리즈(T)Rowing-90Degrees(T)186
27.로잉-프롬더체스트(T)Rowing-FromtheChest(T)189
28.로잉-프롬더힙(T)Rowing-FromtheHip(T)191
29.로잉-쉐이빙(T)Rowing-Shaving(T)194
30.로잉허그(T)Rowing-Hug(T)196
31.티져(M)Teaser(M)198

베이비/암체어스프링을위한머리말
PreliminaryremarksfortheBaby/ArmChairsprings201

베이비/암체어스프링동작시가장일반적인자세
ThemostcommonpositionsduringtheBaby/ArmSpringexercises202

1.복싱(T)Boxing(T)203
2.스몰암서클(T)SmallArmCircles(T)204
3.허그(T)Hug(T)205
4.허그위드체스트리프트(T)HugwithChestLift(T)206
5.닐링허그(T)KneelingHug(T)207
6.빅암서클(T)BigArmCircles(T)208
7.닐링암서클(T)KneelingArmCircles(T)209
8.스파클러(T)Sparklers(T)211
9.체스트익스펜션(T)ChestExpansion(T)212
10.닐링트라이셉푸쉬업(T)KneelingTricepsPushup(T)213
11.롱암풀백(M)LongArmPullBack(M)214
12.원암풀(M)OneArmPull(M)215
13.크로스암로테이션(M)CrossArmRotation(M)216
14.쉐이빙스트레이트백(T)ShavingStraightBack(T)217
15.쉐이빙포워드라운드백(T)ShavingForwardRoundBack(T)218
16.체스트익스펜션앤익스텐션(M)ChestExpansionandExtension(M)219
17.스위밍스트레이트백(M)SwimmingStraightBack(M)221
18.버터플라이스트레이트백(T)ButterflyStraightBack(T)222
19.스파인트위스트(T)SpineTwist(T)224
20.스와카티(T)Swakatee(T)다른이름:스와키티/스워케티/스와키티225
21.쉐이빙업더사이드오브더헤드(T)Shavingupthesideofthehead(T)
다른이름:쉐이빙사이드암/업파226
22.스와카티앤쉐이빙사이드암(T)Swakatee&ShavingSideArm(T)227
23.프로파일(T)Profile(T)다른이름:트라이셉228
24.로터스(T)Lotus(T)229

캐딜락프레임동작을위한머리말
PreliminaryRemarksfortheCadillac-FrameExercises231

1.닐링발레스트레치(T)KneelingBalletStretches(T)232
2.스탠딩발레스트레치(T)StandingBalletStretches(T)235
3.스프레드이글(T)SpreadEagle(T)238
4.스프레드이글베리에이션(M)SpreadEagleVariation(M)240
5.리벌스스트레드이글(M)ReverseSpreadEagle(M)242
6.행잉풀업(T)HangingPullUps(T)244
7.풀업(T)PullUps(T)246
8.하프행잉풀행잉(T)HalfHanging&FullHanging(T)247
9.스완(M)Swan(M)250
10.타워프렙(앨랜허만)TowerPrep(AlanHerdman)251
11.풀써클(길로틴)(T)FullCircle(Guillotine)(T)253
12.레그리프트(길로틴)(T)LegLifts(Guillotine)(T)257
13.티져1(T)Teaser1(T)259
14.티져3(T)Teaser3(T)262
15.티져앤로그롤(T)Teaser&LogRoll(T)264
16.숏박스-라운드(T)ShortBox-Round(T)272
17.숏박스-플랫(T)ShortBox-Flat(T)275
18.숏박스-사이드-투-사이드(T)ShortBo