리포머 필라테스 파트2

ReinerGrootenhuis지음,김향진외옮？

대표역서로『무용필라테스』가있다.

감사의말Acknowledgments1
추천의글-캐시코리ForewordbyKathyCorey2
들어가면서Preface3
스프링작업시일반적인위험들Generalriskswhenworkingwithsprings4
리포머의일반적인위험들SpecificRisksoftheReformer6
이책사용하기UsingthisManual9
이책에사용된리포머Reformersusedforthismanual12
추가된현대운동ModernExerciseAdditions13
풋워크의일반적설정GeneralSetupoftheFootwork14
1.풋워크발가락FootworkToes15
2.풋워크오픈V발꿈치FootworkOpenVHeels17
3.풋워크오픈V발가락FootworkOpenVToes19
4.풋워크한다리FootworkOneLeg21
5.풋워크종아리스트레칭굽히기FootworkCalfStretchBend23
6.풋워크투시롤과아치프레스FootworkTootsieRollsandArchPresses25
7.발레조합BalletCombination27
8.스탠딩풋워크앞쪽StandingFootworkFront30
9.스탠딩풋워크사이드StandingFootworkSide35
10.척추스트레칭-다리붙이기SpineStretch-LegsClosed43
11.척추스트레칭-다리벌리기SpineStretch-LegsOpen45¬

12.척추스트레칭-허리SpineStretch-LowBack47
13.롱박스척추웨이브SpinalWavewithLongBox49
14.롱박스척추대각선웨이브SpinalWaveDiagonalwithLongBox52
15.리포머에서다리벌리고척추웨이브SpinalWaveStraddlingtheReformer55
16.다리벌리고리포머를대각선으로밀기StraddlingtheReformerDiagonalPush58
17.스탠딩푸쉬StandingPush60
18.4점척추웨이브QuadrupedSpinalWave62
19.4점바늘꿰기동작QuadrupedThreadingtheNeedle65
20.무릎꿇고바늘꿰기동작KneelingThreadingtheNeedle68
21.다리들기LowerLegsLift71
22.돌고래동작Dolphin73
23.오프닝Openings75
24.신전된개구리동작ExtendedFrog77
25.한다리-다리를꼰개구리자세OneLeg-CrossedLegFrog80
26.한다리-댄서OneLeg-TheDancer82
27.한다리-단일다리스트레칭OneLeg-SingleLegStretch84
28.한다리-가위동작OneLeg-Scissors86
29.한다리-자전거타기OneLeg-Bicycle88
30.한다리-공중가위동작OneLeg-ScissorsintheAir90

31.한다리-공중자전거타기OneLeg-BicycleintheAir93
32.한다리-둔근스트레칭OneLeg-GluteStretch97
33.한다리-햄스트링스트레칭OneLeg-HamstringStretch99
34.허벅지스트레칭오프닝OpeningswithThighStretch101
35.한다리개구리OneLegFrog104
36.한다리원그리기OneLegCircles106
37.옆으로누워한쪽다리스트레칭하기OneLegSideLying-SingleLegStretch110
38.옆으로누워한쪽다리차기OneLegSideLying-OneLegKick112
39.옆으로누워한쪽다리원그리기OneLegSideLying-OneLegCircle114
40.스태그Stag117
41.롱박스위에서하는쿼드러플QuadrupedonLongBox119
42.앙와위-팔을위아래로곧게펴기Supine-ArmsStraightUp&Down122
43.앙와위-삼두근Supine-Triceps124
44.앙와위-팔돌리기Supine-ArmsCircles126
45.앙와위-천사날개Supine-ArmAngels129
46.옆으로누워가슴펴기SideLyingChestExpansion131
47.옆으로누워몸돌리기SideLyingAdduction133
48.앉아서가슴펴기SeatedChestExpansion135

49.교차스트랩으로팔을뒤로젖히기BendArmPullBackwithcrossedstraps139
50.팔꿈치를몸옆에붙이고앉아손바닥위로향하기SeatedElbowsonSide,handsfacingup141
51.교차스트랩으로팔돌리기CrossArmRotationwithcrossedstraps142
52.앉아서팔들기SeatedArmLifts144
53.앉아서안기SeatedHug146
54.앉아서팔작게돌리기SeatedSmallArmCircles148
55.앉아서팔크게돌리기SeatedBigArmCircles151
56.앉아서등을둥글게쓸어내리기SeatedShavingRoundBack155
57.역무릎스트레칭ReverseKneeStretch157
58.역사선무릎스트레칭ReverseKneeStretchObliques159
59.무릎꿇고스트랩당기기&삼두근운동KneelingPullingStrap&Triceps161
60.굽힘〉허벅지스트레칭〉폄FlexionintoThighStretchintoExtension163
61.다운스트레칭변형DownStretchVariation165
62.풋바로하는박스위백조SwanonBoxwithfootbar168
63.백조프렙Swanprep171
64.보조하프롤다운AssistedHalfRollDown173
65.한쪽다리를들어올리고하는보조하프롤다운AssistedHalfRollDownOneLegLifted175
66.막대들기PoleLift177

67.하프롤다운막대들기HalfRollDownpolelift179
68.막대로하는두갈래근운동Bicepswithpole181
69.하프롤다운두갈래근운동HalfRollDownBiceps183
70.회전이가능한하프롤다운풀HalfRollDownPullwithRotation185
71.배빗근조정ObliquesabdominalsRowing188
72.역티저준비ReverseTeaserprep191
73.역티저준비(원그리기)ReverseTeaserprepCircles193
74.한쪽다리티저준비TeaserprepOneLeg195
75.티저준비Teaserprep197
76.배빗근들기-올리기/내리기ObliquesLift-Lift&Lower199
77.배빗근들기-버티기ObliquesLift-StayUp201
78.배빗근들기-양다리스트레칭ObliquesLift-DoubleLegStretch203
79.배빗근들기-양다리사선스트레칭ObliquesLift-DiagonalDoubleLegStretch205
80.복근운동-한다리는스트랩에/한다리는세우기Abdominals-OneLeginStraps/OneStanding207
81.십자운동-한다리를스트랩에CrissCross-OneLeginStraps209
82.복근운동-양다리를스트랩에Abdominals-BothLegsinStraps211
83.스트랩을이용한배빗근운동ObliquesAbdominalsinStraps213
84.앉아서몸통돌리기SittingRotation215

85.앉아서옆으로몸통돌리기SideSitUpswithRotation217
86.코끼리프렙Elephantprep219
87.물구나무서기준비Headstandprep221
88.배마사지-라운드(박스사용)StomachMassage-RoundwithBox224
89.배마사지-손을박스뒤로하기StomachMassage-HandsBackwithBox227
90.배마사지-팔들어올리기(박스사용)StomachMassage-ReachUpwithBox230
91.배마사지-트위스트(박스사용)StomachMassage-TwistwithBox233
92.배마사지-굽혔다펴기StomachMassage-RoundtoStraight236
93.배마사지-굽혔다펴기경첩StomachMassage-RoundtoStraightHinge238
94.배마사지-회전경첩StomachMassage-RotatedHinge240
95.엉덩관절고르게하기시리즈HipEvenerSeries243
96.인어자세(현대앉는자세)Mermaid(modernsittingposition)250
97.양손을풋바에올린인어자세Mermaidbothhandsonfootbar253
98.인어자세(밀기)Mermaid(Pushing)255
99.스쿠터-변형들Scooter-Variations258
100.이브런지-오리지널Eve’sLunge-Original261
101.이브런지-햄스트링스트레칭추가Eve’sLunge-HamstringStretchAddition263

102.이브런지-아라베스크변형Eve’sLunge-Arabesquevariation266
103.이브런지-스트레칭변형Eve’sLunge-Stretchvariation270
104.무릎발레스트레칭시리즈-앞KneelingBalletStretchesSeries-Front273
105.무릎발레스트레칭시리즈-옆KneelingBalletStretchesSeries-Side276
106.무릎발레스트레칭시리즈-뒤KneelingBalletStretchesSeries-Back278
107.풋바에손올리기변형동작FrontSplitsVariationsHandsonFootbar280
점프보드_운동_JumpboardExercises282
점프보드_개요_IntroductiontotheJumpboard283
1.발운동FootExercise287
2.뒤꿈치들고작은V하기SmallVwithLiftedHeels291
3.한다리로작은V점프JumpinginSmallVwithon