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Part 1 ½Â¸¶ ÇʶóÅ×½º ÀÌ·Ð
1. ½Â¸¶¿Í ÇʶóÅ×½ºÀÇ ¿ª»ç
2. ½Â¸¶¿Í ÇʶóÅ×½ºÀÇ ¿ø¸®
3. ½Â¸¶¿Í ÇʶóÅ×½ºÀÇ ¿ä°Ç
Part 2 ½Â¸¶ ÇʶóÅ×½º ½ÇÀü
1. Áغñ¿îµ¿ ¹× ÀÌ¿Ï µ¿ÀÛ
<È£Èí>
- Ⱦ°Ý¸· È£Èí Diaphragmatic(Belly) Breathing
- °¥ºñ»À È£Èí Lateral(Rib) Breathing
- ÇÑÂÊ ÇãÆÄ È£Èí One Lung Breathing
- ÄÚ È£Èí Sniffing Breathing
<¸¶»çÁö>
ÇÎÅ°º¼ ¸¶»çÁö
- °¡½¿±ÙÀ° ¸¶»çÁö Pec Release
- ½Â¸ð±Ù ¸¶»çÁö Trapezius Release
- µî ¸¶»çÁö Back Release
- µÐ±Ù ¹× ȸÀü±Ù ÀÌ¿Ï Glutes and Rotators Release
- Àå°æÀδë ÀÌ¿Ï IT Band Release
- ¹ß ±Ù¸· ÀÌ¿Ï Foot Release
·Ñ·¯ ¸¶»çÁö
- ¸ñ ÀÌ¿Ï Neck Release
- µî »óºÎ ÀÌ¿Ï Upper Back Release
- Àå°æÀδë ÀÌ¿Ï IT Band Release
- ´ëÅð»çµÎ±Ù ÀÌ¿Ï Quads Release
- ÇܽºÆ®¸µ ÀÌ¿Ï Hamstring Release
- µÐ±Ù ¹× ȸÀü±Ù ÀÌ¿Ï Glutes and Rotators Release
- Á¾¾Æ¸® ÀÌ¿Ï Calf Release
<ÀÌ¿Ï ¿îµ¿>
- ¾î±ú À¸¾³Çϱâ Shoulder Shrugs
- ¾î±ú ³»¸®±â Shoulder Slaps
- ÆÈ ³»¸®±â & ġŲ À® Arm Reaches & Chicken Wing
- ³¯°¹ÁþÇϱâ Filp Flap
- ¹«Áö°³ Rainbow
- ¹Ù¶÷°³ºñ Pinwheel
- ¸Ó¸® ½Ã°è Skull Clock
- °ñ¹Ý ½Ã°è Pelvic Clock
- ¹«¸ Èçµé±â Knee Stirs
- ¹«¸ Á¢±â Knee Folds
- ¼Õ°¡¶ô ¹ú¸®±â Isolation
- ¼Õ¸ñ ÀÌ¿Ï Hand Lateral Flexion
- ¼Å§·¹ÀÌ¼Ç & Çöó¹Ö°í Circulation & Flamingo
- °í¾çÀÌ ÀÚ¼¼ Cat
- ²¿¸® Èçµé±â Tail Wag
<½ºÆ®·¹Äª>
- ¼Õ¹Ù´Ú ½ºÆ®·¹Äª Finger Extension
- 3°¡Áö °¡½¿ ±ÙÀ° ½ºÆ®·¹Äª 3 Way Pec Stretch
- 3°¡Áö Èü ½ºÆ®·¹Äª 3 Way Hip Stretch
- ¹«¸ °¡½¿ ÂÊÀ¸·Î ´ç±â±â & ¼ýÀÚ 4 ¸¸µé±â Knee to Chest & Figure 4
- ¸öÅë ºñƲ±â Torso Twist
- ³ªºñÀÚ¼¼ Butterfly Stretch
- ´Ù¸® 1/2 ¹ú¸®±â Half Straddle
- ´Ù¸® ¹ú¸®±â Full Straddle
- ¶ôÅ· Rocking Position
2. °È µ¿ÀÛ
<´©¿î ÀÚ¼¼>
- ¼Å¬À» ÀÌ¿ëÇÑ ½Éº¹ºÎ ¸¶»çÁö Deep Abs with Circle
- ¹ßµÚ²ÞÄ¡ ¹Ì²ô·¯¶ß¸®±â Heel Slides
- ÇàÁøÇϱâ Marching
- ¹ß³¡ Âï±â Toe Tap
- °ñ¹Ý ¾ÈÁ¤È Pelvic Stabilization
- ²¿¸®»À µé±â Coccyx Curls
- ºê¸®Áö Bridge
- ½Ì±Û ·¹±× ¼Å¬ Single Leg Circle
- »óº¹ºÎ ÀÏÀ¸Å°±â Upper Abs Curl Ups
- Çåµå·¹µå Hundred
- ·Ñ ¾÷ Roll Ups
- ½Ì±Û ·¹±× ½ºÆ®·¹Äª Single Leg Stretch
- ´õºí ·¹±× ½ºÆ®·¹Äª Double Leg Stretch
- ½Ì±Û ½ºÆ®·¹ÀÌÆ® ·¹±× ½ºÆ®·¹Äª Single Straight Leg Stretch
- ´õºí ½ºÆ®·¹ÀÌÆ® ·¹±× ½ºÆ®·¹Äª Double Straight Leg Stretch
- Å©¸®½º Å©·Î½º Criss Cross
- ·Ñ ¿À¹ö Roll Over
- ½Ì±Û ·¹±× ºê¸®Áö Single Leg Bridge
- ƼÀú Teaser
<¾þµå¸° ÀÚ¼¼>
- ·ÎÄÏ Rockets
- ¹Ì´Ï ½º¿Ï Mini Swan
- ½º¿Ï Swan
- ½ºÀ§¹Ö Swimming
- ½Ì±Û ·¹±× ű Single Leg Kicks
- ´õºí ·¹±× ű Double Leg Kicks
<¿·À¸·Î ´©¿î ÀÚ¼¼>
- »çÀÌµå ·¹±× ¸®ÇÁÆ® Side Leg Lifts
- »çÀÌµå ·¹±× ¼Å¬ Side Leg Circles
- »çÀÌµå ·¹±× ·Î¿ö ¸®ÇÁÆ® Side Leg Lower Lifts
- »çÀÌµå ·¹±× ·Î¿ö ºñÆ® Side Leg Lower Beats
- ½º¸¶ÀÏ Smile
- ´Ò¸µ »çÀ̵å ű Kneeling Side Kicks
- »çÀÌµå ¸Ó¸ÞÀ̵å Side Mermaid
- ½ºÅ¸ Star
<¾ÉÀº ÀÚ¼¼>
- ½ºÆÄÀÎ ½ºÆ®·¹Äª Spine Stretch
- »çÀÌµå ¹êµå ½ºÆ®·¹Äª Side bend Stretch
- ¼Ò¿ì Saw
- ·Ñ¸µ Rolling
- ¿ÀÇÂ ·¹±× ·ÎÄ¿ Open Leg Rocker
- Èü ¼Å¬ Hip Circle
<±â´Â ÀÚ¼¼>
- Èä°ñ ¶³¾î¶ß¸®±â Sternum Drop
- ¿äÃß °ñ¹Ý ¾ÈÁ¤È Opposite Arm Leg Reach
- Ç÷©Å©ÀÚ¼¼ Plank position
- Ǫ½Ã¾÷ Push Ups
3. ±â±¸ ÀÀ¿ë µ¿ÀÛ
<Æ®¶óÆäÁî Å×À̺í>
- ¸ñ ÀÌ¿Ï Neck Release
- ÇܽºÆ®¸µ ½ºÆ®·¹Äª Hamstring Stretch
- ¼ýÀÚ 4 ¸¸µé±â Figure 4
- ºê¸®Áö Bridge
- ¼Ò¿ì Saw
- ´Ò¸µ Ĺ Kneeling Cat
- »çÀÌµå ½ºÆ®·¹Äª Side Stretch
- ½ºÇÁ·¹µå ÀÌ±Û Spread Eagle
- ¸Å´Þ¸®±â Hanging up
- ¹ß·¹ ½ºÆ®·¹Äª Ballet Stretch
<¸®Æ÷¸Ó>
ÆÈ
- ¾Ï ¿öÅ©(·Õ ¹Ú½º & º£À̺ñ ¾Ç) Arm Work
- ¾Ï ¿öÅ©(´Ò¸µ) Arm Work
º¹ºÎ¿Í µî
- ´Ù¿î ½ºÆ®·¹Äª Down Stretch
- Ç÷©Å© ´Ï ¿ÀÇÁ Plank knee off
- ·Õ ¹Ú½º ½º¿Ï Long Box Swan
´Ù¸®
- ½ºÅĵù ¾Ï ¿öÅ© Standing Arm Works
- ½ºÇø´ Split
<ü¾î>
- ´õºí ·¹±× ÆßÇÁ Double Leg Pump
- ·±Áö Lunge
- Çø®¿¡ ÇÁ·ÐÆ® & ¹é Pile Front and Back
- Ç®¾÷ Pull Up
- ¹êµå ¾Ø ½ºÆ®·¹Äª Band and Stretch
- ·¯´× Running
<¹è·²>
- ¸»Å¸±â Horseback
- °ñ¹ÝÀ¸·Î °È±â Pelvic Walking
- »çÀÌµå ½Ë ¾÷ Side Sit Up
- µî ½ÅÀü Back Extension
- ÇܽºÆ®¸µ ½ºÆ®·¹Äª Hamstring Stretch
- ÀÌ»ó±Ù ½ºÆ®·¹Äª Piriformis Stretch
- ³»Àü±Ù ½ºÆ®·¹Äª Adductor Stretch
- ´ëÅð»çµÎ±Ù ½ºÆ®·¹Äª Quadriceps Stretch
<ÄÚ¾î¾ó¶óÀÎ>
- ÈÄÇÁ Hoof
- ÈÄÇÁ ¼ñ´õ Hoof Shoulder
- ´õºí ÈÄÇÁ Double Hoof
- Æ÷ÀÎÆ® Ǫ½Ã Point Push
- C ½ºÆ®·¹Äª C-Stretch
- ´ëµÐ±Ù ¿îµ¿ Glute Max
- ¿ÕÁÂ ÀÚ¼¼ Throne
4. ±â½Â ¿ö¹Ö¾÷
- ¼Õ°¡¶ô ½ºÆ®·¹Äª Finger Extension
- ¾öÁö¼Õ°¡¶ô ´ç±â±â Pull Thumb
- ¼Õ¹Ù´Ú ½ºÆ®·¹Äª Hand Extension
- ¼Õ¸ñ ÀÌ¿Ï Hand Lateral Flexion
- ¼Å§·¹ÀÌ¼Ç & Çöó¹Ö°í Circulation & Flamingo
- ¼Õ°¡¶ô ¹ú¸®±â Isolation
- ÆÈ·Î ¿ø ±×¸®±â Arm Circle
- °æ·ÊÇϱâ Salute
- ³ª¹« ²ø¾î¾È±â Hug a Tree
- Æ®À§½ºÆ® Twist
- »çÀÌµå ¹êµå Side Bend
- »çÀÌµå ·¹±× ¸®ÇÁÆ® Single Leg Lift
- ½Ì±Û ·¹±× ¼Å¬ Single Leg Circle
°ü·ÃÀ̹ÌÁö
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