리포머 필라테스 파트1

ReinerGrootenhuis지음,김향진외옮？

감사의말Acknowledgments)_1
추천의글ForewordbyKathyCorey)_2
머리말PrefacebyReinerGrootenhuis3
필라테스컨셉PilatesConcepts_5
리포머의구성TheReformer´sComponents_11
리포머의역사TheHistoryoftheReformer_13
미국특허청Unitedstatespatentoffice_14
스프링사용시일반적인위험요소Generalriskswhileworkingwithsprings_19
리포머사용시유의사항SpecificRisksoftheReformer_21
이책사용법UsingthisManual_24
리포머를보다전통적으로만드는방법HowtomakeyourReformermoretraditional_27
리포머에서수행하는전환TransitionsontheReformer_29
전통적인운동의순서TraditionalExerciseSequences_31
전통적인초급운동SequenceTraditionalBasic_32
전통적인중급운동SequenceTraditionalIntermediate_33
전통적인상급운동SequenceTraditionalAdvanced_35
전통적인최상급운동SequenceTraditionalSuperAdvanced_38
전통적인_운동들_TraditionalExercises_42
1.풋워크스몰브이FootworkSmallV_44
2.풋워크아치FootworkArches_46
3.풋워크힐즈FootworkHeels_48
4.풋워크텐던스트레치FootworkTendonStretch_50
5.헌드레드Hundred_52
6.오버헤드(두단계에걸쳐서)Overhead(in2steps)_54
7.오버헤드(한번에하기)Overhead(inonego)_57
8.코디네이션Coordination_60
9.로잉시리즈-인투더스테어넘RowingSeries-IntotheSternum_63
10.로잉시리즈-90°디그리즈RowingSeries-90°Degrees_67
11.로잉시리즈-프롬더체스트RowingSeries-FromtheChest_71
12.로잉시리즈-프롬더힙(베이직)RowingSeries-FromtheHip(Basic)_74
13.로잉시리즈-프롬더힙(어드벤스)RowingSeries-FromtheHip(Advanced)_77
14.로잉시리즈-쉐이빙RowingSeries-Shaving_80
15.로잉시리즈-허그RowingSeries-Hug_82
16.롱박스시리즈-스완LongBoxSeries-Swan_84
17.롱박스시리즈-풀스트랩LongBoxSeries-PullStraps_87
18.롱박스시리즈-T풀LongBoxSeries-T-Pull_90
19.롱박스시리즈-백스트로크LongBoxSeries-Backstroke_92
20.롱박스시리즈-티져LongBoxSeries-Teaser_96
21.롱박스시리즈-브레스트스트로크LongBoxSeries-Breaststroke_101
22.레그컬LegCurls_105
23.롹킹Rocking_107
24.그레스호퍼Grasshopper_109
25.호스백페이싱백HorsebackFacingBack_111
26.호스백페이싱프론트HorsebackFacingFront_113
27.롱스트레치시리즈-롱스트레치LongStretchSeries-LongStretch_118
28.롱스트레치시리즈-다운스트레치LongStretchSeries-DownStretch_120
29.롱스트레치시리즈-업스트레치LongStretchSeries-UpStretch_124
30.롱스트레치시리즈-엘레펀트LongStretchSeries-Elephant_127
31.롱스트레치시리즈-엘레펀트원레그LongStretchSeries-ElephantOneLeg_129
32.아라베스크Arabesque_133
33.롱스트레치시리즈-롱백스트레치(스탠다드)LongStretchSeries-LongBackStretch(standard)_137
34.롱스트레치시리즈-롱백스트레치(딥스)LongStretchSeries-LongBackStretch(Dips)_139
35.롱스트레치시리즈-롱백스트레치(스트레이트암즈)LongStretchSeries-LongBackStretch(StraightArms)__142
36.스토머크마사지시리즈-라운드StomachMassageSeries-Round_145
37.스토머크마사지시리즈-라운드원레그다운StomachMassageSeries-RoundOneLegdown_148
38.스토머크마사지시리즈-핸즈백StomachMassageSeries-HandsBack_152
39.스토머크마사지시리즈-리치업StomachMassageSeries-ReachUp_155
40.스토머크마사지시리즈-트위스트StomachMassageSeries-Twist_157
41.텐던스트레치(스몰브이)TendonStretch(SmallV)_160
41.텐던스트레치(사이드앤드백)TendonStretch(Side&Back)_162
쇼트박스시리즈에대한사전설명GeneralSetupoftheShortBoxSeries_165
42.쇼트박스시리즈-라운드ShortBoxSeries-Round_166
43.쇼트박스시리즈-플랫ShortBoxSeries-Flat_170
44.쇼트박스시리즈-사이드투사이드ShortBoxSeries-Side-to-Side_172
45.쇼트박스시리즈-트위스트ShortBoxSeries-Twist_174
46.쇼트박스시리즈-트위스트&리치ShortBoxSeries-Twist&Reach_176
47.쇼트박스시리즈-어라운드더월드ShortBoxSeries-AroundtheWorld_179
48.쇼트박스시리즈-클라임어트리ShortBoxSeries-ClimbaTree_183
49.사이드싯업SideSitUps_188
50.쇼트스파인마사지ShortSpineMassage_191¬¬
51.하이프로그HighFrog_195
52.클라라의세미써클Clara´sSemicircle_198
53.세미써클-풋바다운Semicircle-FootbarDown_203
54.세미써클-풋바업Semicircle-FootbarUp_206
55.헤드스탠드프론트HeadstandFront_210
56.헤드스탠드백HeadstandBack_213
57.넓적다리익스팬션핏픽스트ChestExpansionFeetFixated_215
58.넓적다리익스팬션니즈앳숄더레스트ChestExpansionKneesatShoulderRests_219
59.넓적다리스트레치ThighStretch_223
60.넓적다리스트레치조오버젼ThighStretchJoe′sVersion_225
61.넓적다리스트레치위드아치ThighStretchwithArch_227
62.백벤드Backbend_229
63.스와케이트시리즈-크로스암풀SwakateSeries-CrossArmPull_232
64.스와케이트시리즈-세이빙업더사이드오브더헤드SwakateSeries-Shavingupthesideofthehead_234
65.스와케이트시리즈-콤비네이션SwakateSeries-Combination_236
66.스와케이트시리즈-프로필SwakateSeries-Profile_238
67.스와케이트시리즈-프로필써클SwakateSeries-ProfileCircles_240
68.스와케이트시리즈-로터스플라워SwakateSeries-LotusFlower_243
69.닐링암서클KneelingArmCircles_245
70.스네이크Snake_248
71.트위스트Twist_251
72.웨슬러의브릿지Wrestler′sBridge_254
73.코르크스크루Corkscrew_256
74.틱톡TicToc_260
75.밸런스컨트롤스탭오프BalanceControlStepOff_262
76.롱스파인마사지LongSpineMassage_268
77.프로그Frog_273
78.레그서클LegCircles_275
79.빅레그서클BigLegCircles_279
80.머메이드(_트레지셔널싯팅포지션)Mermaid(_traditionalsittingposition)_282
81.하이브릿지HighBridge_285
82.니스트레치시리즈-라운드KneeStretchSeries-Round_287
83.니스트레치시리즈-아치드KneeStretchSeries-Arched_289
84.니스트레치시리즈-니오프KneeStretchSeries-KneesOff_291
85.팅커벨Tinkerbell_293
86.니스트레치시리즈-니오프싱글레그KneeStretchSeries-KneesOffSingleLeg_295
87.러닝Running_297
88.펠빅리프트PelvicLift_299

89.푸쉬업프론트PushUpFront_301
90.푸쉬업프론트싱글레그PushUpFrontSingleLeg_303
91.푸쉬업프론트위드푸쉬업PushUpFrontwithPushUp_305
92.푸쉬업백PushUpBack_307
93.푸쉬업백킥PushUpBackKicks_308
94.스타Star_310
95.사이드스플릿SideSplits_315
96.프론트스플릿핸드온풋바FrontSplitsHandsonFootbar_323
97.프론트스플릿핸드투더사이드FrontSplitsHandstotheSide_325
98.러시안스플릿핸드온블럭RussianSplitsHandsonBlock_327
99.러시안스플릿핸드비하인드헤드RussianSplitsHandsbehindHead_328
100.풀스플릿FullSplits_329
101.더사이드웨이싯팅스트레치TheSideWaySittingStretch_330
101.더사이드웨이싯팅스트레치TheS