김광수
저자:김광수 국민대학교스포츠산업대학원에서운동처방및건강운동관리를전공하였으며,대한체육직업전문학교운동처방겸임교수를시작으로스포츠앤라이프(SNL)협동조합교육강사,한양대학교미래인재교육원에서‘생활체육론,체력관리와건강’겸임교수로활동하고있다. (주)호텔신라VANTT와척추전문에스병원에스스파인센터에서재활실장으로근무하였으며,현재(주)호텔신라삼성레포츠센터1급퍼스널트레이너및BMTTechnicalMaster로활동하고있다.
Prologue(프롤로그)Chapter1.운동전알아야할것들!1.움직임에대한관점2.잃어버린엉덩이(Sittingdisease)3.앉아만있으면생기는일들__3-1.약해지는하체와엉덩이가고관절위험까지__3-2.바르지못한자세로인한허리통증__3-3.주객이전도__3-4.대사증후군과심혈관질환에노출4.돌아올엉덩이(Self엉덩이근육진단법)__4-1.엎드려다리(엉덩이)펴고들기__4-2.천장보고누워한쪽다리(엉덩이)펴고들기__4-3.옆모습(시상면)에서골반기울기확인하기5.돌아온엉덩이ExerciseSolution“Big5”__5-1.엎드려누워다리접어들기__5-2.옆으로누워다리접어벌리기__5-3.천장보고누워한쪽엉덩이들기__5-4.서서엉덩이뒤로밀며앉기__5-5.루프밴드걸고좌/우옆으로걷기Chapter2.(잘못된)움직임을찾아내고,(올바른)움직임을만들어라&(몸이)기억해라1.아름다운몸매vs건강한몸매2.나의자세알아보기3.올바른정렬에대하여4.신체유형의Type과그로인한Stress__4-1흉추후만/굽은등자세__4-2척추전만현상__4-3척추굽은등&척추전만증__4-4거북목증후군5.골반컨트롤-자연스러운중립__5-1.골반움직임__5-2.누운상태에서의골반움직임__5-3.골반중립자세인지하기6.골반중립자세익히기ExerciseSolution__6-1.천장보고누워골반전/후방기울이기__6-2.네발기기자세(고양이등&낙타등)__6-3.골반중립유지하며,후방으로움직이기__6-4.짐볼에서골반조절하기7.코어(TheCore)8.Core의“겉”과“속”__8-1.심부안정화(LocalStabilizer)근육__8-2.전신가동근(GlobalMuscle)__8-3.“겉”+“속”=LPHC9.CoreExercise전략(HollowingvsBracing)10.쪼=스에꼭필요한코어동원__10-1.골반정렬과코어동원__10-2.복식호흡의필요성!__10-3.천장보고누워횡경막호흡운동__10-4.단계별코어컨트롤Chapter.3쪼=스건강과삶(Health&life)1.개별관절개념(jointbyjointconcept)2.쪼=스의건강혜택#1.근골격계3.쪼=스의건강혜택#2.대사증후군&근감소증Chapter.4나의움직임알아보기(MovementAnalysis)“찾아내기”Tight&Weak1.SquatTest(전두면/시상면/수평면)2.움직임분석(MovementAnalysis)__2-1.앞면(전두면)CheckPoint__2-2.옆모습(시상면)CheckPoint__2-3.수평면CheckPoint__2-4.움직임분석차트3.“찾아내기”Tight&Weak__3-1.PatrickTest(FABER)고관절복합체기능검사__3-2.ThomasTest고관절굴곡근긴장&단축유무검사(1)__3-3.Ely’sTest고관절굴곡근긴장&단축유무검사(2)__3-4.TrendelenburgTest고관절안정화근육활성도검사__3-5.HalfKneelingAnkleMobilityTest발목가동성검사Chapter5.SquatTherapy쪼=스1.쪼=스란?2.배워봐요(쪼=스)“5가지Tip”__2-1.세팅(Setting)__2-2.하강시Keypoint__2-3.상승시Keypoint3.나에게맞는쪼=스찾아보기(3가지Type쪼=스)__3-1.쪼=스(공통사항)__3-2.쪼=스Type1Basic__3-3.쪼=스Type2HipJointActivation__3-4.쪼=스Type3CFS(CombiningFlexibility,Stability)Chapter.6쪼=스Solution단계별운동접근1.스승님과의만남2.단계별운동접근(StepByStepTraining)__2-1.고관절움직임익히기____2-1-1벽에엉덩이닿기____2-1-2TRX를이용한고관절접기____2-1-3의자스쿼트____2-1-4루프그립을이용한고관절접기____2-1-52Step고관절접기____2-1-6한발로앉으며반대쪽발뒤꿈치닿기__2-2.고관절/무릎/발바닥안정화____2-2-1앞으로기울인런지(1)____2-2-2앞으로기울인런지(2)____2-2-3한발데드리프트____2-2-4한발루마니안데드리프트&무릎터치____2-2-5폼롤러를이용한한발고관절접기____2-2-6뒷다리미끄러지며고관절접기____2-2-7밴드를이용한고관절안정화운동(1)____2-2-8밴드를이용한고관절안정화운동(2)에필로그
