필라테스 캐딜락 PILATES CADILLAC : 핵심 동작으로 코어 강화, 체형 교정, 재활을 한 번에

필라테스 캐딜락 PILATES CADILLAC : 핵심 동작으로 코어 강화, 체형 교정, 재활을 한 번에

$32.00
저자

김은혜

저자:김은혜
경희대학교에서체육학을전공하였으며,오랜시간VIP고객들을담당하는트레이너로활동했다.호텔신라vantt타워팰리스트레이너,삼성VIP트레이너등을역임하였으며,퍼스트필라테스아카데미의교육책임강사및원장으로필라테스지도자과정을운영하며교육하고있다.

저자:노해나
한국교통대학교에서물리치료학을전공하였으며,물리치료대학원석사과정을진행중에있다.분당러스크병원에서신경계재활물리치료를시작으로,ballytotalfitness필라테스강사,호텔신라vantt필라테스강사,대한필라테스지도자과정교육강사를역임하였으며,현재호텔신라삼성레포츠센터필라테스강사및홈트레이너로활동하고있다.

목차

PROLOGUE

PILATESPRINCIPLE

BASICPLACEMENT
1.BREATHING
2.PELVICPLACEMENT
3.RIBCAGEPLACEMENT
4.SCAPULARMOVEMENT&STABILIZATION
5.HEAD&CERVICALPLACEMENT

CADILLAC

1ROLL-DOWNBAR
01ROLL-DOWN
02ROLL-DOWNWITHBACKEXTENSIONPREP
03AIRPLANEPREP

2ROLL-DOWNBARSTANDING
04LATPRESS
05PRESSDOWN
06PRESSDOWNWITHTRICEPS

3TRAPEZE
07BREATHING
08-?BALLETSTRETCHKNEELING
Forward
08-?BALLETSTRETCHKNEELING
Lateral

4PUSH-THRUBARWITHSPRINGSFROMABOVE
09LATPULL
10SCAPULAISOLATION
11PULLDOWN
12PUSH-THRUONBACK
13PUSH-THRUONBACKWITHROLLUP
14TEASERPREP
15CATPREP
16SWANDIVE
17PUSH-THRUONSTOMACHWITHBACKEXTENSIONPREP
18ARMSBACKWARD
19SIDEARMPULL
20MERMAID
21FORWARDPUSH-THRU

5PUSH-THRUBARWITHSPRINGSFROMBELOW
22SCAPULAISOLATION
23CHESTPRESS
24LEGPRESS

6ARMSPRINGS
25BICEPSCURLS
26-?MIDBACKSERIES
TricepsPress
26-?MIDBACKSERIES
StraightDown
26-?MIDBACKSERIES
Airplane
26-?MIDBACKSERIES
Side
26-?MIDBACKSERIES
Circle

7ARMSPRINGSSITTING
27-?BACKROWINGPREPS
Plow
27-?BACKROWINGPREPS
OpenElbow
27-?BACKROWINGPREPS
Airplane
27-?BACKROWINGPREPS
BicepsCurl
27-?BACKROWINGPREPS
Triceps
27-?BACKROWINGPREPS
RollDown
27-?BACKROWINGPREPS
RollDownWithBicepsCurl
27-?BACKROWINGPREPS
RollDownWithOblique
28-?FRONTROWINGPREPS
StraightForward
28-?FRONTROWINGPREPS
SecondPosition
28-?FRONTROWINGPREPS
Offering

8ARMSPRINGSSTANDING
29LOWER,MIDDLE,UPPERTRAPSTRENGTHENER
30-?CHESTEXPANSION
ChestExpansion
30-?CHESTEXPANSION
Pulses
31ARMSSIDEWAYS
32BICEPSCURLS
33TRICEPSPRESS
34-?SIDEARMWORK
InternalRotation
34-?SIDEARMWORK
ExternalRotation
34-?SIDEARMWORK
Adduction
34-?SIDEARMWORK
Abduction
35-?SNOWANGELS
TwoArms
35-?SNOWANGELS
OneArms
36FORWARDPUSH-THRU

9LEGSPRINGS
37-?BEND&STRETCH
Parallel
37-?BEND&STRETCH
LaterallyRotated
37-?BEND&STRETCH
MediallyRotated
38-?CIRCLES
Parallel
38-?CIRCLES
LaterallyRotated
38-?CIRCLES
MediallyRotated
39WALKING

10LEGSPRINGSSIDE-LYING
40BEND&STRETCH
41LIFT&LOWER

11FUZZYHANGINGSTRAPS
42SIDESTRETCH

12PUSH-THRUBARSTANDING
43BICEPSCURLS
44TRICEPSPRESS
45STANDINGPUSH-THRU