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ÀúÀÚ Reiner Grootenhuis
ÃâÆÇ»ç/¹ßÇàÀÏ ¿µ¹®ÃâÆÇ»ç / 2023.05.19
ÆäÀÌÁö ¼ö 364 page
ISBN 9788972245513
»óÇ°ÄÚµå 356741951
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°¨»çÀÇ ¸» Acknowledgments )_ 1 ÃßõÀÇ ±Û Foreword by Kathy Corey )_ 2 ¸Ó¸®¸» Preface by Reiner Grootenhuis3 ÇʶóÅ×½º ÄÁ¼Á Pilates Concepts_ 5 ¸®Æ÷¸ÓÀÇ ±¸¼º The Reformer¢¥s Components _11 ¸®Æ÷¸ÓÀÇ ¿ª»ç The History of the Reformer _13 ¹Ì±¹ ƯÇãû United states patent office _14 ½ºÇÁ¸µ »ç¿ë ½Ã ÀϹÝÀûÀÎ À§Çè ¿ä¼Ò General risks while working with springs _19 ¸®Æ÷¸Ó »ç¿ë ½Ã À¯ÀÇ»çÇ× Specific Risks of the Reformer_ 21 ÀÌ Ã¥ »ç¿ë¹ý Using this Manual _24 ¸®Æ÷¸Ó¸¦ º¸´Ù ÀüÅëÀûÀ¸·Î ¸¸µå´Â ¹æ¹ý How to make your Reformer more traditional _27 ¸®Æ÷¸Ó¿¡¼­ ¼öÇàÇÏ´Â Àüȯ Transitions on the Reformer _29 ÀüÅëÀûÀÎ ¿îµ¿ÀÇ ¼ø¼­ Traditional Exercise Sequences _31 ÀüÅëÀûÀÎ ÃÊ±Þ ¿îµ¿ Sequence Traditional Basic_ 32 ÀüÅëÀûÀÎ Áß±Þ ¿îµ¿ Sequence Traditional Intermediate_ 33 ÀüÅëÀûÀÎ »ó±Þ ¿îµ¿ Sequence Traditional Advanced _35 ÀüÅëÀûÀÎ ÃÖ»ó±Þ ¿îµ¿ Sequence Traditional Super Advanced _38 ÀüÅëÀûÀÎ _¿îµ¿µé _Traditional Exercises _42 1. Dz¿öÅ© ½º¸ô ºêÀÌ Footwork Small V _44 2. Dz¿öÅ© ¾ÆÄ¡ Footwork Arches_46 3. Dz¿öÅ© ÈúÁî Footwork Heels_48 4. Dz¿öÅ© ÅÙ´ø ½ºÆ®·¹Ä¡ Footwork Tendon Stretch _50 5. Çåµå·¹µå Hundred _52 6. ¿À¹öÇìµå(µÎ ´Ü°è¿¡ °ÉÃļ­) Overhead (in 2 steps) _ 54 7. ¿À¹öÇìµå(ÇÑ ¹ø¿¡ Çϱâ) Overhead (in one go) _57 8. ÄÚµð³×ÀÌ¼Ç Coordination_ 60 9. ·ÎÀ× ½Ã¸®Áî-ÀÎÅõ ´õ ½ºÅ×¾î³Ñ Rowing Series-Into the Sternum_ 63 10. ·ÎÀ× ½Ã¸®Áî-90¡Æ µð±×¸®Áî Rowing Series-90¡Æ Degrees_ 67 11. ·ÎÀ× ½Ã¸®Áî-ÇÁ·Ò ´õ ü½ºÆ® Rowing Series-From the Chest _71 12. ·ÎÀ× ½Ã¸®Áî-ÇÁ·Ò ´õ Èü(º£ÀÌÁ÷) Rowing Series-From the Hip(Basic) _74 13. ·ÎÀ× ½Ã¸®Áî-ÇÁ·Ò ´õ Èü(¾îµåº¥½º) Rowing Series-From the Hip(Advanced) _77 14. ·ÎÀ× ½Ã¸®Áî-½¦À̺ù Rowing Series-Shaving _80 15. ·ÎÀ× ½Ã¸®Áî-Çã±× Rowing Series-Hug _82 16. ·Õ¹Ú½º ½Ã¸®Áî-½º¿Ï Long Box Series-Swan _84 17. ·Õ¹Ú½º ½Ã¸®Áî-Ç® ½ºÆ®·¦ Long Box Series-Pull Straps _87 18. ·Õ¹Ú½º ½Ã¸®Áî-T Ç® Long Box Series-T-Pull_ 90 19. ·Õ¹Ú½º ½Ã¸®Áî-¹é ½ºÆ®·ÎÅ© Long Box Series-Backstroke _92 20. ·Õ¹Ú½º ½Ã¸®Áî-ƼÁ® Long Box Series-Teaser _96 21. ·Õ¹Ú½º ½Ã¸®Áî-ºê·¹½ºÆ®½ºÆ®·ÎÅ© Long Box Series-Breaststroke _101 22. ·¹±× Äà Leg Curls_ 105 23. ?Å· Rocking _107 24. ±×·¹½ºÈ£ÆÛ Grasshopper _109 25. È£½º¹é ÆäÀÌ½Ì ¹é Horseback Facing Back _111 26. È£½º¹é ÆäÀÌ½Ì ÇÁ·ÐÆ® Horseback Facing Front _113 27. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ½ºÆ®·¹Ä¡ Long Stretch Series-Long Stretch _118 28. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-´Ù¿î ½ºÆ®·¹Ä¡ Long Stretch Series-Down Stretch _120 29. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¾÷ ½ºÆ®·¹Ä¡ Long Stretch Series-Up Stretch _124 30. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¿¤·¹ÆÝÆ® Long Stretch Series-Elephant_ 127 31. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¿¤·¹ÆÝÆ® ¿ø ·¹±× Long Stretch Series-Elephant One Leg _129 32. ¾Æ¶óº£½ºÅ© Arabesque _133 33. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ¹é ½ºÆ®·¹Ä¡(½ºÅÄ´Ùµå)Long Stretch Series-Long Back Stretch(standard)_137 34. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ¹é ½ºÆ®·¹Ä¡(µö½º) Long Stretch Series-Long Back Stretch(Dips)_ 139 35. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ¹é ½ºÆ®·¹Ä¡(½ºÆ®·¹ÀÌÆ® ¾ÏÁî) Long Stretch Series-Long Back Stretch(Straight Arms)__142 36. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-¶ó¿îµå Stomach Massage Series-Round _145 37. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-¶ó¿îµå ¿ø ·¹±× ´Ù¿î Stomach Massage Series-Round One Leg down _148 38. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-ÇÚÁî ¹é Stomach Massage Series-Hands Back_ 152 39. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-¸®Ä¡ ¾÷ Stomach Massage Series-Reach Up _155 40. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-Æ®À§½ºÆ® Stomach Massage Series-Twist _157 41. ÅÙ´ø ½ºÆ®·¹Ä¡(½º¸ô ºêÀÌ) Tendon Stretch (Small V)_ 160 41. ÅÙ´ø ½ºÆ®·¹Ä¡(»çÀÌµå ¾Øµå ¹é) Tendon Stretch(Side & Back)_ 162 ¼îÆ® ¹Ú½º ½Ã¸®Áî¿¡ ´ëÇÑ »çÀü ¼³¸í General Setup of the Short Box Series_ 165 42. ¼îÆ® ¹Ú½º ½Ã¸®Áî-¶ó¿îµå Short Box Series-Round_ 166 43. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Ç÷§ Short Box Series-Flat _170 44. ¼îÆ® ¹Ú½º ½Ã¸®Áî-»çÀ̵å Åõ »çÀ̵å Short Box Series-Side-to-Side _172 45. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Æ®À§½ºÆ® Short Box Series-Twist _174 46. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Æ®À§½ºÆ® & ¸®Ä¡ Short Box Series-Twist & Reach _176 47. ¼îÆ® ¹Ú½º ½Ã¸®Áî-¾î¶ó¿îµå ´õ ¿ùµå Short Box Series-Around the World_ 179 48. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Ŭ¶óÀÓ ¾î Æ®¸® Short Box Series-Climb a Tree_ 183 49. »çÀÌµå ½Ë¾÷ Side Sit Ups _188 50. ¼îÆ® ½ºÆÄÀÎ ¸¶»çÁö Short Spine Massage _191¡þ¡þ 51. ÇÏÀÌ ÇÁ·Î±× High Frog _195 52. Ŭ¶ó¶óÀÇ ¼¼¹Ì½áŬ Clara¢¥s Semicircle _198 53. ¼¼¹Ì½áŬ-Dz¹Ù ´Ù¿î Semicircle-Footbar Down _203 54. ¼¼¹Ì½áŬ-Dz¹Ù ¾÷ Semicircle-Footbar Up_ 206 55. Çìµå½ºÅĵå ÇÁ·ÐÆ® Headstand Front _210 56. Çìµå½ºÅÄµå ¹é Headstand Back _213 57. ³ÐÀû´Ù¸® ÀͽºÆÒ¼Ç ÇÍ ÇȽºÆ® Chest Expansion Feet Fixated _215 58. ³ÐÀû´Ù¸® ÀͽºÆÒ¼Ç ´ÏÁî ¾Ü ¼ñ´õ ·¹½ºÆ® Chest Expansion Knees at Shoulder Rests _219 59. ³ÐÀû´Ù¸® ½ºÆ®·¹Ä¡ Thigh Stretch _223 60. ³ÐÀû´Ù¸® ½ºÆ®·¹Ä¡ Á¶¿À ¹öÁ¯ Thigh Stretch Joe¡Çs Version _225 61. ³ÐÀû´Ù¸® ½ºÆ®·¹Ä¡ À§µå ¾ÆÄ¡ Thigh Stretch with Arch _227 62. ¹é º¥µå Backbend _229 63. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-Å©·Î½º ¾Ï Ç® Swakate Series-Cross Arm Pull _232 64. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-¼¼À̺ù ¾÷ ´õ »çÀÌµå ¿Àºê ´õ Çìµå Swakate Series-Shaving up the side of the head _234 65. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-ÄÞºñ³×ÀÌ¼Ç Swakate Series-Combination_ 236 66. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-ÇÁ·ÎÇÊ Swakate Series-Profile_ 238 67. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-ÇÁ·ÎÇÊ ½áŬ Swakate Series-Profile Circles _240 68. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-·ÎÅͽº Çöó¿ö Swakate Series-Lotus Flower_243 69. ´Ò¸µ ¾Ï ¼­Å¬ Kneeling Arm Circles _245 70. ½º³×ÀÌÅ© Snake _248 71. Æ®À§½ºÆ® Twist _251 72. ¿þ½½·¯ÀÇ ºê¸´Áö Wrestler¡Çs Bridge _254 73. ÄÚ¸£Å©½ºÅ©·ç Corkscrew _256 74. ƽ Åå Tic Toc _260 75. ¹ë·±½º ÄÁÆ®·Ñ ½ºÅÇ ¿ÀÇÁ Balance Control Step Off _262 76. ·Õ ½ºÆÄÀÎ ¸¶»çÁö Long Spine Massage _268 77. ÇÁ·Î±× Frog_ 273 78. ·¹±× ¼­Å¬ Leg Circles _275 79. ºò ·¹±× ¼­Å¬ Big Leg Circles _279 80. ¸Ó¸ÞÀ̵å(_Æ®·¹Áö¼Å³Î ½ËÆà Æ÷Áö¼Ç) Mermaid(_traditional sitting position) _282 81. ÇÏÀÌ ºê¸´Áö High Bridge _285 82. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¶ó¿îµå Knee Stretch Series-Round _287 83. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¾ÆÄ¡µå Knee Stretch Series-Arched _289 84. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-´Ï ¿ÀÇÁ Knee Stretch Series-Knees Off _291 85. ÆÃÄ¿º§ Tinkerbell _293 86. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-´Ï ¿ÀÇÁ ½Ì±Û ·¹±× Knee Stretch Series-Knees Off Single Leg_ 295 87. ·¯´× Running_ 297 88. Æçºò ¸®ÇÁÆ® Pelvic Lift_299 89. Ǫ½¬ ¾÷ ÇÁ·ÐÆ® Push Up Front_ 301 90. Ǫ½¬ ¾÷ ÇÁ·ÐÆ® ½Ì±Û ·¹±× Push Up Front Single Leg_ 303 91. Ǫ½¬ ¾÷ ÇÁ·ÐÆ® À§µå Ǫ½¬ ¾÷ Push Up Front with Push Up_ 305 92. Ǫ½¬ ¾÷ ¹é Push Up Back _307 93. Ǫ½¬ ¾÷ ¹é ű Push Up Back Kicks_ 308 94. ½ºÅ¸ Star _310 95. »çÀÌµå ½ºÇø´ Side Splits_ 315 96. ÇÁ·ÐÆ® ½ºÇø´ ÇÚµå ¿Â Ç²¹Ù Front Splits Hands on Footbar _323 97. ÇÁ·ÐÆ® ½ºÇø´ ÇÚµå Åõ ´õ »çÀ̵å Front Splits Hands to the Side _325 98. ·¯½Ã¾È ½ºÇø´ ÇÚµå ¿Â ºí·° Russian Splits Hands on Block_ 327 99. ·¯½Ã¾È ½ºÇø´ ÇÚµå ºñÇÏÀεå Çìµå Russian Splits Hands behind Head _328 100. Ç® ½ºÇø´ Full Splits _329 101. ´õ »çÀÌµå ¿þÀÌ ½ËÆà ½ºÆ®·¹Ä¡ The Side Way Sitting Stretch _330 101. ´õ »çÀÌµå ¿þÀÌ ½ËÆà ½ºÆ®·¹Ä¡ The Side Way Sitting Stretch _331 102. ·¯½Ã¾È ½ºÄõÆ® Russian Squats _332 103. ½ºÄõÆ® À§µå ¿ø ·¹±×_333 ÀúÀÚ¿¡ ´ëÇÏ¿© About the Author Reiner Grootenhuis _335 °øµ¿ ÀúÀÚ¿¡ ´ëÇÏ¿© About the Co-Authors Felicitas Ruthe_336 °øµ¿ ÀúÀÚ¿¡ ´ëÇÏ¿© About the Co-Author Murielle Pickard-Dellis _337 °øµ¿ ÀúÀÚ¿¡ ´ëÇÏ¿© About the Co-Author Suus Wilms _338 »çÁø ¸ðµ¨¿¡ ´ëÇÏ¿© About the Photo Models _339 Ç¥Áö »çÁø µÞ À̾ߡþ¡þ¡þ±â The story behind the cover photos_ 342 »çÁø ÃÔ¿µ Àå¼Ò Photoshoot Locations pilates-powers _346 ÀÌ ¼³¸í¼­¿¡ »ç¿ëµÈ °³ÇõÀÚµé Reformers used for this manual_ 347 ÆÄÆ® 2ÀÇ ¿îµ¿ Çö´ë ¿îµ¿ º¸¿Ï 1/2 Exercises in Part 2 Modern Exercise Complements 1/2 _348¡þ

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