필라테스 운다 체어 : 해부학적으로 배우는 기구 필라테스 체어

케니디아즈

저자:케니디아즈
10년이상필라테스지도자로활동하고있는케니디아즈는전통및현대필라테스분야에서‘PilatesSaludM?xico’공인자격증을취득하였으며,공인웰니스코치(wellnesscoach)이자호주웰니스코치협회회원이다.
케니는자신의그래픽디자인기술을필라테스와헬스에적용해서수강생들의라이프스타일을긍정적으로바꾸는데도움이되는운동프로그램을만들고있다.전세계20여개국가에서필라테스워크숍을열었으며,인도네시아발리에서강사와수강생들을대상으로필라테스와웰니스명상을가르치기도한다.
저서로《InnovationsinPilates-Matwork》(공저)가있다

역자:한유창
한의학박사로상지대학교한의대겸임교수와도담한의원원장을역임하였다.현재는한방병원에재직중이다.연세대학교영문학과와동대학원을졸업하고(문학석사),상지대학교한의대및대학원을졸업하였다(한의학박사).
역서로《임상경혈단면해부도해》가있으며,공역서로《필라테스아나토미》,《요가아나토미》,《스트레칭아나토미》,《골프아나토미》,《수영아나토미》등이있다

서문INTRODUCTION

나의필라테스여정
나의운다체어경험
필라테스체어의발전
내가운다체어에반한이유
이책을쓴이유
이책을읽는법
중립골반
표준에대한견해

제1장발,발목,다리와둔근Feet,Ankles,LegsandGluteals

1.가자미근프레스SoleusPress
2.시팅카프SittingCalves
3.스탠딩카프StandingCalf
4.교대시팅카프AlternatingSittingCalves
5.풋워크:발가락Footwork-Toes
6.풋워크:발뒤꿈치Footwork-Heels
7.풋워크:발가락V자세Footwork？ToesVPosition
8.풋워크:발가락V자세변형운동Footwork？Toessecondposition
9.풋워크:발뒤꿈치교대운동Footwork？Heelsalternatinglegs
10.풋워크:한다리Footwork？SingleLeg
11.풋워크:한다리외회전Footwork？SingleLeginexternalrotation
12.스탠딩페달프레스StandingPedalPress
13.몸통회전스탠딩페달프레스StandingPedalPresswithtrunkrotation
14.닐링프레스다운KneelingPressDown
15.러시안프레스다운RussianPressDown
16.다리교차프레스다운PressDowncrossedleg
17.외회전프레스다운PressDownexternalrotation
18.다리구부려프레스다운PressDownfirstpositionbentleg
19.스텝업StepUp
20.다리90도굴곡스텝업StepUpwithsupportlegin90degrees
21.몸통굴곡스텝업StepUpwithtrunkinflexion
22.외회전스텝업StepUpinexternalrotation
23.누워내전근운동LyingAdductors
24.바로누워햄스트링운동Hamstringsinsupine
25.브리지Bridge
26.한다리브리지Bridgesingleleg
27.누워개구리LyingFrog
28.상급브리지AdvancedBridge
29.상급브리지응용운동AdvancedBridgevariation
30.다리교대상급브리지AdvancedBridgealternatinglegs

제2장척추TheSpine

파트A_굴곡Flexion
31.복부컬AbdominalCurl
32.다리펴복부컬AbdominalCurlwithstraightlegs
33.시저스Scissors
34.페달에손올려흉추굴곡ThoracicFlexionhandsonthepedal
35.무릎꿇어척추굴곡KneelingSpineFlexion
36.무릎꿇어파이크KneelingPike
37.척추중립파이크Pikewithneutralspine
38.서서몸통굴곡StandingTrunkFlexion
39.파이크Pike
40.팔꿈치파이크Pikeonelbows
41.측면파이크SidePike
42.다리교대파이크Pikealternatinglegs

파트B_신전Extension
43.백조TheSwan
44.엎드려누워척추신전SpineExtensionprone
45.한팔척추신전SpineExtensionsinglearm
46.메뚜기Grasshopper

파트C_측면굴곡LateralFlexion
47.무릎꿇어인어KneelingMermaid
48.체어에누워인어LyingMermaidonthechair
49.체어에누워인어_고급LyingMermaidonthechairadvanced
50.역인어ReverseMermaid

파트D_회전Rotation
51.척추회전SpineRotation
52.상급척추회전AdvancedSpineRotation
53.크리스크로스Crisscross

파트E_다관절운동Multi-jointExercises
54.마루위‘V’자세‘V’onthefloor
55.역V자세ReverseV
56.상급역V자세ReverseVadvanced
57.척추굴곡스탠딩프레스StandingPresswithspineinflexion
58.체어위한다리파이크SingleLegPikeoverthechair
59.다리신전파이크Pikewithextension
60.다리굴곡/신전파이크Pikewithleginflexionandextension
61.트위스트파이크Pikewithtwist
62.측면파이크LateralPike
63.교차파이크CrossedPike
64.외전교차파이크CrossedPikewithabduction
65.다리교차평행파이크ParallelPikecrossedlegs
66.외전평행파이크ParallelPikewithabduction
67.V자세준비PreparationfortheV
68.V자세TheV
69.회전V자세Vwithrotation
70.잭나이프JackKnife

파트F_척추중립다관절운동Multi-jointExerciseswithSpineinNeutralPosition
71.플랭크/푸시업PlankandPushUp
72.팔교대플랭크Plankalternatingarms
73.페달에발올려플랭크Plankwithfeetonpedal
74.한팔플랭크Planksinglearm
75.발교대플랭크Plankalternatingfeet
76.한팔플랭크/푸시업SingleArmPlank/PushUp
77.회전플랭크Plankwithrotation
78.한다리물구나무서기Handstandsingleleg
79.물구나무서기/플랭크/푸시업Handstand/Plank/PushUp
80.역물구나무서기/플랭크ReverseHandstand/Plank
81.플랭크/코브라PlanktoCobra

제3장팔,가슴과어깨Arms,ChestandShoulders

82.견갑골가동화ScapulaMobilization
83.앉아삼두근운동SittingTriceps
84.엎드려누워삼두근운동Tricepsprone
85.개구리Frog
86.체어를마주보는개구리Frogfacingchair
87.체어를마주보는개구리와발박동Frogfacingchairwithpulses
88.한팔삼두근운동Tricepssinglearm

제4장스트레칭Stretching

스트레칭을하는방법은?
스트레칭중호흡
89.스탠딩카프StandingCalf
90.고관절굴곡스탠딩카프StandingCalfwithhipflexion
91.햄스트링탐색HamstringsExploration
92.초보자햄스트링운동Hamstringsbeginner
93.햄스트링프레스HamstringsPress
94.회전스플릿Splitwithrotation
95.고질라Godzila
96.내전근운동Adductors
97.페달둔근운동Glutealswithpedal
98.페달프레스둔근운동Glutealspedalpress
99.둔근/이상근운동Gluteals/Piriformis
100.앉아둔근운동Gluteusseated
101.누워둔근운동LyingGluteals
102.둔근/내전근운동GlutealsandAdductors
103.척추굴곡SpineFlexion
104.댕글러Dangler
105.척추신전SpineExtension
106.척추측면굴곡SpineLateralFlexion
107.목굴곡NeckFlexion
108.목신전NeckExtension
109.목굴곡/회전NeckFlexionandRotation
110.목회전NeckRotation
111.목측면굴곡/회전NeckLateralFlexionandRotation

제5장운동프로그램의구성

수업을구성하는방법:필수요소
수업구성의예

포스터(Poster)1
포스터(Poster)2
포스터(Poster)3
포스터(Poster)4
포스터(Poster)5
감사의글
참고문헌