발·발목을 위한 필라테스

KathyCorey,ReinerGrootenhuis

캐시코리

1필라테스의목표와원리들
1.1조셉필라테스의훈련철학
1.2필라테스원칙
1.2.1집중(Concentration)
1.2.2중심잡기(Centering)
1.2.3제어(Control)
1.2.4호흡(Breathing)
1.2.5정밀성(Precision)
1.2.6동작의연결(FlowingMovement)
1.3추가필라테스개념
1.3.1박스(Box)
1.3.2C-커브(C-curve)
1.3.3양방향스트레칭(2-waystretch)
1.3.4플로팅(Floating)
1.4필라테스원리를보완하는쿵푸
1.4.1지나친욕심을버리라
1.4.2두려움을멀리하라
1.4.3혼동을피하라
1.4.4“균형잡힌긴장(Wohlspannung)”
2들어가면서
3풋코렉터(FOOTCORRECTOR)
3.1개요
3.2풋코렉터의역사
3.3풋코렉터의특별한기능
3.4풋코렉터안전하게사용하기
3.5그밖에알아야할사항
3.6제조업체별풋코렉터
3.7풋코렉터운동
3.7.1인칭(Inching)
3.7.2발가락감싸기-발가락풀기(Wrapthetoes-Flexthetoes)
3.7.3발뒤꿈치를들고하는발가락운동(Toeswithraisedheel)
3.7.4뒤꿈치들어올리기(Heellifts)
3.7.5황새다리운동(Stork)
3.7.6다양한다리자세(Differentpositionsoftheleg)
3.7.7춤동작(Dance)
3.7.8마사지(Massage)
3.7.9발굽히기(TootsieRoll)
3.7.10아치발(Archival)
3.7.11풋코렉터2개로수행하는발동작(FootworkontwoFootCorrectors)
변형A-눌렀다가떼기
변형B-발가락들어올렸다가다시내리기
4토우코렉터(TOECORRECTOR)
4.1개요
4.2토우코렉터의필요성
4.3토우코렉터의역사
4.4토우코렉터의특별한기능
4.5토우코렉터안전하게사용하기
4.6그밖에알아야할사항
4.7제조업체별토우코렉터
4.8토우코렉터대체용품
4.9토우코렉터운동
4.10발운동
4.10.1스텝(Steps)
4.10.2발가락벌리기(ToeSpread)
4.10.3엄지발가락앞뒤로움직이기(Bigtoesbackandforth)
4.10.4가속페달(Acceleratorpedal)
4.10.5다이아몬드(Diamond)
4.10.6무지외반증(Halluxvalgus)
4.10.7발가락제어(Toecontrol)
4.11손운동
4.11.1팔굽히고머리위에서당기기(Abductionoverhead-armbent)
4.11.2팔펴고머리위에서당기기(Abductionoverhead-straightarms)
4.11.3몸앞에서당기기(Abductioninfrontofbody)
4.11.4자동차핸들(TheSteeringWheel)
4.11.5몸뒤에서당기기(Abductionbehindbody)
4.11.6몸뒤에서당기고등펴기
(Abductionbehindbodyandbackinextension)
4.11.7몸뒤에서당기고몸숙이기(Abductionbehindbodyandroll-down)
4.11.8어깨뼈사이에서하는토우코렉터동작
(ToeCorrectorbetweenshoulderblades)