근막 트레이닝 (가동성 및 기능 회복을 위한 효과적인 움직임)

EsterAlbini

역서로『근막트레이닝』등이있다.

감사의_글._._._._._._._._._._._._._._._._._._._._.__._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._i_x__
서론._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._x_i__
제1장.근막이란무엇인가?.................1
1.1.근막과근막계...................................1
1.1.1.이론적배경..................................................1
1.1.2.근막의정의.................................................2
1.1.3.근막은결합조직이다..................................6
1.1.4.근막의해부학.............................................8
1.2.텐서그리티(TENSEGRITY)...................11
1.3.근막을구성하는구조물....................12
1.3.1.근막조직을구성하는구조물...................12
1.4.고려사항과연구..............................17
1.5.콜라겐교체율.................................18
1.6.신경계:서론...................................19
1.6.1.몸신경계(체성_신경계)............................19
1.6.2.자율신경계................................................19
1.7뇌(TheBrain)...................................22
1.8지각과_수용기_..................................23
1.8.1.기계적(역학적)수용기...........................24
1.9.결론(Conclusions)...............................25

제2장.근육근막라인......................27
2.1.ThomasMyers의근육근막경선.........27
2.2.책의언어.......................................27
2.3.얕은뒤쪽라인(SBL).......................28
2.4.얕은앞쪽라인(SFL).......................33
2.5가쪽라인(LL)(LateralLine)..............36
2.6.깊은앞쪽라인(DFL).......................40
2.7.나선라인(SL)(SpiralLine)..............48
2.8.팔라인(AL)(ArmLine)...................50
2.9.앞쪽과뒤쪽의기능적라인(FL).........54
제3장.FReE:FascialRealEmotion..........57
3.1.FReE방법의기둥............................57
3.2.FReE방법의5가지전략....................59
3.3.FReE방법과트레이닝......................59
3.3.1.트레이닝계획..........................................60
3.4.테크닉가르치기..............................62
3.4.1.불균형된자세..........................................62
3.4.2.균형잡힌자세..........................................63

3.5.언어가르치기.................................66
3.5.1.접촉지점,지지지점및컨덕터..............66
3.5.2.고정점,이동점및반대점.......................66
3.5.3.기타용어.................................................67
3.6.발(TheFootinDetail).............................68
3.6.1.발꿈치뼈가시(종골_골극).....................70
3.6.2.엄지발가락가쪽휨증(무지외반증)..........71
제4장.라인느끼기:지각과활성.........................73
4.1.라인느끼기전략.............................73
4.2.온/오프운동...................................74
4.3.라인느끼기전략을위한운동.............75
4.3.1.벽을이용한라인느끼기운동...............75
4.3.2.라인느끼기-바디웨이트운동............86
4.3.3.라인느끼기-도구를이용한운동.....94
제5장.가동성:기능적가동성.......103
5.1가동성전략(Mobilitystrategy)...........103
5.2.조인트바이조인트이론...................106
5.2.1.가동성과안정성.....................................107
5.2.2움직임의유형..........................................107
5.3.가동성전략계획............................108
5.4.기능적가동성운동의범주...............108
5.4.1.MOBILITYBodyWeightExercises....108
5.4.2.벽을이용한가동성운동........................135
5.4.3.도구를이용한가동성운동...................141
제6장.신장:근막신장과형태.....143
6.1.신장전략......................................143
6.2.움직임과형태................................144

6.3.신장기법......................................145
6.3.1.FReE-정적신장................................145
6.3.2.FReE-동적신장................................147
6.3.3.FReE-능동동적신장.......................148
6.3.4.FReE-등척성신장............................150
6.4.근막신장의특징............................152
6.5.신장강도와호흡............................152
6.6.신장전략계획...............................153
6.7.우리선택의핵심은개별사람이다.....154
6.8.근막신장운동...............................154
6.8.1.SBL의근막신장....................................155
6.8.2.벽을이용한SBL의근막신장.............165
6.8.3.SFL의근막신장...................................166
6.8.4.벽을이용한SFL의근막신장..............175
6.8.5.LL/SL의근막신장...............................180
6.8.6.벽을이용한LL/SL의근막신장........204
6.8.7.도구를이용한LL/SL의근막신장.......211
6.8.8.DFL의근막신장...................................214
6.8.9.벽을이용한DFL/AL의근막신장.....220
6.8.10.도구를이용한DFL의근막신장.......224
제7장.에너지:탄성에너지로서의움직임...227
7.1.에너지전략(EnergyStrategy)...........227
7.1.1.사전-탄성(Pre-Elasticity)...................228
7.1.2.탄성(elasticity)......................................228
7.1.3.가소성(Plasticity).................................228
7.1.4.점탄성(Viscoasticity).............................228
7.2.트레이닝의적용.............................229
7.3.새총효과......................................229
7.4.에너지기법...................................231
7.5.에너지전략계획............................233

7_._6_.__운동의범주와콜렉션......................233
7.6.1.체중을이용한에너지운동...................234
7.6.2.벽을이용한에너지운동......................250
7.6.3.도구를이용한에너지운동..................253
제8장.이완:근막이완..................261
8_._1_.__이완전략......................................261
8_._2_.__이완전략의금기증.........................263
8_._3_.__도구(Equ