필라테스 바디 인 모션 (클래식 필라테스)

AlyceaUngaro

6서론(INTRODUCTION)
8필라테스의정의(definingpilates)
14필라테스의언어
(thelanguageofpilates)
24필라테스시작하기(beginningpilates)
26준비운동(preparationexercise)
29자가-진단(self-evaluation)
30입문프로그램
(INTRODUCTIONPROGRAM)
32헌드레드(thehundred)
34롤다운(rolldown)
36싱글레그써클(singlelegcircles)
38롤링라이크어볼(rollinglikeaball)
40싱글레그스트레치
(singlelegstretch)
42더블레그스트레치(doublelegstretch)
44스파인스트레치포워드
(spinestretchforward)
46초급프로그램
(BEGINNER’SPROGRAMME)
48헌드레드(thehundred)
50롤업(rollup)
52싱글레그써클(singlelegcircles)
54롤링라이크어볼(rollinglikeaball)
56싱글레그스트레치
(singlelegstretch)
58더블레그스트레치(doublelegstretch)
60스파인스트레치포워드
(spinestretchforward)
62월시리즈(thewallsequence)
70중급프로그램
(INTERMEDIATEPROGRAMME)
72운동순서(exercisesequence)
74싱글스트레이트레그스트레치
(singlestraightlegstretch)
76더블스트레이트레그스트레치
(doubleSTRAIGHTlegstretch)
78크리스크로스(criss-cross)
80오픈레그락커준비하기
(openlegrockerpreparation)
82오픈레그락커(openlegrocker)
84코르크스크류(corkscrew)
86쏘우(saw)
88넥롤(neckroll)
90싱글레그킥(singlelegkick)
92더블레그킥(doublelegkick)
94넥풀(NECKPULL)
98사이드킥:준비
(sidekicks:preparation)
100사이드킥:프론트(sidekicks:front)
102사이드킥:업/다운
(sidekicks:up/down)
104사이드킥:써클(sidekicks:circles)
106티저:준비
(teaser:preparation)
108티저1(teaser1)
110실(seal)
112심화프로그램
(ADVANCEDPROGRAMME)
114운동순서(exercisesequence)
116롤오버(rollover)
120스완다이브(swandive)
122시저(scissors)
124바이시클(bicycle)
126숄더브리지(shoulderbridge)
128스파인트위스트(spinetwist)
130잭나이프(jackknife)
132사이드킥:더블레그리프트
(sidekicks:doubleleglift)
134사이드킥:싱글레그리프트
(sidekicks:singleleglift)
136사이드킥:바이시클(sidekicks:bicycle)
138전환자세:힐비트
(transition:heelbeats)
140티저2(teaser2)
142티저3(teaser3)
144캔-캔(can-can)
146힙써클(hipcircles)
148스위밍(swimming)
150레그풀다운(legpulldown)
152레그풀업(legpullup)
154니들링사이드킥
(kneelingsidekicks)
156머메이드(mermaid)
158부메랑(boomerang)
162푸쉬업스(pushups)
164써클링(magiccircle)
172유용한자료(usefulresources)
174인덱스(index)
176감사의글(acknowledgments)