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¿ªÀÚ ¼¹® Translator Preface
¼¹® Preface
½ÃÀÛÇϱâ Àü, ½ºÆ®·¹Ä¡ÇÍ¿¡ ´ëÇÏ¿© About StretchFit before you start
ÆÄÆ® A
ÆÄÆ® B: À̾߱ê°Å¸®
Chapter 1: ÀåµýÁö/ Á¾¾Æ¸®/ ¹ß The Calves/Lower leg/Foot
Muscle Chart: Foot, Lower Leg & Knee
1 ¾É¾Æ¼ ¹ß¹Ù´Ú ½ºÆ®·¹Äª Seated Toe Extension
2 ¼¼ ÀåµýÁö ½ºÆ®·¹Äª Standing Calf
3 ´©¿ö¼ ½ºÆ®·¦À» È°¿ëÇÑ ÀåµýÁö ½ºÆ®·¹Äª Lying Calf with Strap
4 ÇÑ ´Ù¸® °¾ÆÁö ÀÚ¼¼ One Leg Dog Pose
5 ÇÑ ´Ù¸® °¾ÆÁö ÀÚ¼¼ ÀÀ¿ë One Leg Dog Pose Variation
6 ¹ß°¡¶ô ±¸ºÎ¸®±â Toe Flexion
7 ¾É¾Æ¼ ¾ÕÁ¤°±Ù ½ºÆ®·¹Äª Seated Tibialis Anterior
8 ¹Ù´Ú¿¡¼ ¾ÕÁ¤°±Ù ½ºÆ®·¹Äª Floor Tibialis Anterior
9 ¾É¾Æ¼ ¾ÈÂʹøÁü ½ºÆ®·¹Äª Seated Inversion
10 ½ºÆ®·¦À» È°¿ëÇÑ ¾ÈÂʹøÁü ½ºÆ®·¹Äª Inversion with Strap
11 ¾É¾Æ¼ °¡ÂʹøÁü ½ºÆ®·¹Äª Seated Eversion
12 ½ºÆ®·¦À» È°¿ëÇÑ °¡ÂʹøÁü ½ºÆ®·¹Äª Eversion with Strap
Chapter 2: µÚ³Ò´Ù¸®±Ù Hamstrings
Muscle Chart: Hip & Knee
13 Æû ·Ñ·¯¸¦ È°¿ëÇÑ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Foam Roller Hamstrings
14 µÚ³Ò´Ù¸®±Ù°ú º¼±â±Ù ´À²¸ º¸±â Hamstring Glute Exploration
15 ÆÄÆ®³Ê¿Í ÇÔ²² µÚ³Ò´Ù¸®±Ù º¼±â±Ù ½ºÆ®·¹Äª Hamstring Glute Partner
16 ´©¿ö¼ ´Ù¸® ¾ÈÂÊ°ú °¡ÂÊ ½ºÆ®·¹Äª Lying Medial and Lateral
17 ´Ù¸® »¸°í ´©¿ö¼ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Lying Straight Leg Hamstring
18 ´Ù¸® ±¸ºÎ¸®°í ¾É¾Æ¼ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Seated Bent-Leg Hamstring
19 ÆÄÆ®³Ê¿Í ÇÔ²² ¾É¾Æ¼ ÀåµýÁö¿Í µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Seated Calf, Hamstring Partner
Chapter 3: ¾ûµ¢°üÀý ±ÁÈû±Ù°ú ³Ò´Ù¸®³×°¥·¡±Ù The Hip Flexors and Quadriceps
Muscle Chart: Hip & Knee
20 Æû ·Ñ·¯¸¦ È°¿ëÇÑ µÚ³Ò´Ù¸®±Ù, º¼±â±Ù&¾ûµ¢°üÀý ±ÁÈû±Ù ½ºÆ®·¹Äª Foam Roller Hamstrings Glute and Hip Flexors
21 ¹«¸ ±¸ºÎ¸° ÀÚ¼¼¿¡¼ ¹Ú½º¸¦ È°¿ëÇÑ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Kneeling Quadriceps Box
22 ¹«¸ ±¸ºÎ¸° ÀÚ¼¼¿¡¼ ¾ûµ¢°üÀý ±ÁÈû±Ù ½ºÆ®·¹Äª Kneeling Hip Flexors
23 ¾þµå¸° ÀÚ¼¼¿¡¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Lying Quadriceps
24 ¾þµå¸° ÀÚ¼¼¿¡¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª ÀÀ¿ë Lying Quadriceps Variation
25 ¼¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Standing Quadricep
26 °íÁú¶ó ÀÚ¼¼ Floor Godzilla
27 ·±Áö ÀÚ¼¼ Lunge Pose
28 ·±Áö ÀÚ¼¼ ÀÀ¿ë Lunge Pose Variation
Chapter 4: º¼±âºÎÀ§The Gluteal Region
Muscle Chart: Hip
29 ¾É¾Æ¼ ¾ûµ¢°üÀý ½ºÆ®·¹Äª Seated Hip
30 Å©¸®½º Å©·Î½º ÀÚ¼¼ Criss Cross
31 ¹Ú½º¸¦ È°¿ëÇÑ ºñµÑ±â ÀÚ¼¼ Box Pigeon
32 ¹Ú½º¸¦ È°¿ëÇÑ Æ®À§½ºÆ® ÀÚ¼¼ Box Twist
33 ºñµÑ±â ÀÚ¼¼ Pigeon
Chapter 5: ¸ðÀ½±ÙThe Adductors
Muscle Chart: Hip & Knee
34 °³±¸¸® ÀÚ¼¼ The Frog
35 ÇÑ ´Ù¸® ±¸ºÎ¸®°í ¸ðÀ½±Ù ½ºÆ®·¹Äª Kneeling Short Long
36 ´©¿ö¼ ¸ðÀ½±Ù ½ºÆ®·¹Äª Lying Adductors
37 ÆÄÆ®³Ê¿Í ÇÔ²² ¾É¾Æ¼ ¸ðÀ½±Ù ½ºÆ®·¹Äª Seated Partner Adductors
38 ´Ù¸® ±¸ºÎ¸®°í ¾É¾Æ¼ ½ºÇø´ ÀÚ¼¼ Seated Bent Leg Split
Chapter 6: ¸öÅë The Trunk
Muscle Chart: Trunk
39 ¾×¼¿·¯·¹ÀÌÅÍ ÀÚ¼¼ The Accelerator
40 ¸Å´Þ¸° ÀÚ¼¼ The Dangler
41 °í¾çÀÌ ÀÚ¼¼ The Cat
42 µÚ³Ò´Ù¸®±Ù°ú ôÃß ÄÞº¸ ½ºÆ®·¹Äª Hamstring Spine Combo
43 º¸¼ö¸¦ È°¿ëÇÑ ¹é ¹êµå ÀÚ¼¼ BOSU Back Bend
44 ÄÚºê¶ó ÀÚ¼¼ The Cobra
45 ¹Ú½º¸¦ È°¿ëÇÑ ¹ÙÄû ÀÚ¼¼ Box Wheel
46 ¹Ù´Ú¿¡¼ ÇÏ´Â ¹ÙÄû ÀÚ¼¼ Floor Wheel
47 ¾É¾Æ¼ ȸÀüÇϱâ Seated Rotation
48 ´©¿ö¼ ȸÀüÇϱâ Lying Rotation
49 ÀÚµ¿Â÷ Ãæµ¹ ÀÚ¼¼ Car Crash
50 ´ç±â°í ¹Ð±â Pull and Push
51 Æû ·Ñ·¯¸¦ È°¿ëÇÑ Àξî ÀÚ¼¼ Foam Roller Mermaid
52 ¹Ù´Ú¿¡¼ ÇÏ´Â »çÀÌµå ¹êµå Floor Side Bend
53 ¾É¾Æ¼ »çÀÌµå ¹êµå Seated Side Bend
54 ¾É¾Æ¼ »çÀÌµå ¹êµå ÀÀ¿ë Seated Side Bend Variation
Chapter 7: °¡½¿, ÆÈ ±×¸®°í ¾î±ú The chest, Arms and Shoulder
Muscle Chart: Arm, Wrist, Shoulder & Hands
55 ¹Ú½º¸¦ È°¿ëÇÑ ³ÐÀºµî±Ù ½ºÆ®·¹Äª Box Lats
56 Æû ·Ñ·¯¸¦ È°¿ëÇÑ °¡½¿±Ù ½ºÆ®·¹Äª Foam Roller Pectoralis Stretch
57 ¾þµå·Á¼ Å«°¡½¿±Ù ½ºÆ®·¹Äª Lying Pectoralis Major
58 ¾þµå·Á¼ À§Æȵΰ¥·¡±Ù ½ºÆ®·¹Äª Lying bicep
59 ¼¼ ÀÛÀº°¡½¿±Ù ½ºÆ®·¹Äª Standing Pectoralis Minor
60 À§Æȼ¼°¥·¡±Ù/³ÐÀºµî±Ù ½ºÆ®·¹Äª Tricep/Lats
61 ÆÄÆ®³Ê¿Í ÇÔ²² ¾ÈÂʵ¹¸²±Ù ½ºÆ®·¹Äª Partner Internal Rotators
62 ÆÄÆ®³Ê¿Í ÇÔ²² °¡Âʵ¹¸²±Ù ½ºÆ®·¹Äª Partner External Rotators
63 ¸·´ë¸¦ È°¿ëÇÑ ¾ÈÂʵ¹¸²±Ù ½ºÆ®·¹Äª Stick Internal Rotators
64 ¾Æ·¡ÆÈÆï±Ù ½ºÆ®·¹Äª Forearm Extensors
65 ¾Æ·¡ÆȱÁÈû±Ù ½ºÆ®·¹Äª Forearm Flexors
66 ¾þħ±Ù ½ºÆ®·¹Äª Pronators
Chapter 8: ¸ñ The Neck
Muscle Chart: Neck
67 ¸ñ ±ÁÈû±Ù ½ºÆ®·¹Äª Neck Flexion
68 ¸ñ ±ÁÈû±Ù°ú µ¹¸²±Ù ½ºÆ®·¹Äª Neck Flexion and Rotation
69 ¸ñ ¿·±ÁÈû±Ù ½ºÆ®·¹Äª Neck Lateral Flexion
70 ¸ñ µ¹¸²±Ù ½ºÆ®·¹Äª Neck Rotation
71 ¸ñ Æï±Ù°ú µ¹¸²±Ù ½ºÆ®·¹Äª Neck Extension and Rotation
72 ÅÎ ½ºÆ®·¹Äª Jaw Extension
Chapter 9: ´Ù¸® ½ºÆ®·¹Äª(½ºÇø´) The Split
73 ½ºÇø´ ÀÚ¼¼ The Split
¸ÎÀ½¸» Concluding comments
Âü°í¹®Çå Bibliography |
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Kenyi Diaz
ÄÉ´Ï´Â º£³×¼ö¿¤¶ó Ãâ½Å Àü¹® ÇʶóÅ×½º °»ç·Î ¹«¿ë¿¡ ±â¹ÝÀ» µÎ°í ÀÖÀ¸¸ç Ŭ·¡½Ä/ÄÁÅÛÆ÷·¯¸® ÇʶóÅ×½º Æ®·¹ÀÌ´× °æ·ÂÀ» Áö´Ï°í ÀÖ´Ù. 2004³â¿¡ ÇʶóÅ×½º °ÀǸ¦ ½ÃÀÛÇÏ¿© È£ÁÖ, ¾Æ½Ã¾Æ, À¯·´, ¿µ±¹, ³²¾ÆÇÁ¸®Ä«, ³²¾Æ¸Þ¸®Ä«¿¡¼ Innovations in Pilates WorkshopÀ» ÀüÇÏ¿´´Ù. ¶Ù¾î³ ±×·¡ÇÈ ¾ÆƼ½ºÆ®·Î¼ Innovations in Pilates ¼Àû, ÀüÀÚ¼Àû, ¿µ»óÀ» Á÷Á¢ µðÀÚÀÎ ¹× °øµ¿ Àú¼úÇÏ¿´´Ù. ±×³àÀÇ ¿¬±¸·Î´Â ¿îµ¿´É·Â Çâ»ó ¸ñÀûÀÇ °Ç°°ú À£ºùÀ» À§ÇÑ ½ÄÀÌ °ü¸®¿¡ ´ëÇÑ ¿µ¾çÇÐ, ƯÈ÷ °¢±¤¹Þ°í ÀÖ´Â ¡°¾àÀ¸·Î¼ÀÇ À½½Ä¡± ºÐ¾ß°¡ ÀÖ´Ù.
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Anthony Lett
È£ÁÖ ¸á¹ö¸¥ Ãâ½ÅÀÇ ¾Ø¼Ò´Ï´Â ½ºÆ®·¹Ä¡ÇÍÀ» ¿î¿µÇÏ°í ÀÖ´Â °»çÀÌÀÚ ±³À°°¡À̸ç ÀÛ°¡´Ù. ±×´Â ±×ÀÇ Àú¼ ¡°Innovations in Pilates and StretchFit¡±À» ±â¹ÝÀ¸·Î ÇÑ ³»¿ëÀ¸·Î Àü ¼¼°è¸¦ µ¹¸ç °¿¬À» ÇÏ°í ÀÖ´Ù. BASI ÇʶóÅ×½ºÀÇ °í±ÞºÎ ´ã´ç ÀÌ»çÀÎ ±×´Â öÇÐ, ½ºÆ÷Ã÷°úÇÐ, ¿îµ¿ÀÇÇÐ, ÀÓ»óÇغÎÇÐ ºÐ¾ßÀÇ ÀÚ°ÝÀ» Áö´Ï°í ÀÖ´Ù. 25°³±¹ À̻󿡼ÀÇ ¿öÅ©¼ó ¹× °¿¬ °æ·ÂÀ» °®°í ÀÖ°í ÇʶóÅ×½º¿Í ½ºÆ®·¹Äª ºÐ¾ßÀÇ ¼±±¸Àû ¹ß»ó°¡À̱⵵ ÇÏ´Ù. 5±ÇÀÇ ±×ÀÇ Àú¼¿¡´Â ±Ù°ñ°Ý°è, ÀçÈ° ÇʶóÅ×½º, ¿ä°¡ µ¿ÀÛ ±â¹ÝÀÇ ¿©·¯ ½Ç½ÀÀÌ ¼¼°è ÃÖÃÊ·Î 3D·Î ±¸ÇöµÇ¾î ÀÖ´Ù. ¶ÇÇÑ ÇʶóÅ×½º¿Í ½ºÆ®·¹Äª ÇغÎÇÐ, Å°³×Áö¿Ã·ÎÁö¿¡ ´ëÇÑ ±×ÀÇ °¿¬ ¿ª½Ã Àü ¼¼°èÀûÀ¸·Î Á¦°øµÇ°í ÀÖ´Ù. ¾Ø¼Ò´Ï(Anthony)¿Í ±×ÀÇ ¾Æ³» ÄÉ´Ï(Kenyi)´Â ¸á¹ö¸¥ ÇÇÃ÷·ÎÀÌ(Fitzroy Melbourne)¿¡¼ ½ºÆ®·¹Ä¡ÇÍ(StretchFit) ½ºÆ©µð¿À¸¦ ¿î¿µÇÏ°í ÀÖ°í Àεµ³×½Ã¾Æ ¹ß¸®¿¡¼´Â ¸í»óÀ» ÁöµµÇÏ°í ÀÖ´Ù.
info@Stretchfit.studio http://anthonylett.com.au/ www.innovationsinpilates.com
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3D ±×¸²À¸·Î Á¤È®ÇÏ°Ô ¹è¿ì´Â ÇʶóÅ×½º ¸ÅÆ® ¿îµ¿ | Anthony Lett | ¿µ¹®ÃâÆÇ»ç
3D ±×¸²À¸·Î Á¤È®ÇÏ°Ô ¹è¿ì´Â ÇʶóÅ×½º ¸®Æ÷¸Ó ¿îµ¿ | Anthony Lett | ¿µ¹®ÃâÆÇ»ç
Stretching on the Pilates Reformer | Anthony Lett | Rebus Press
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