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¿À´Ã³¯ Àü ¼¼°èÀûÀ¸·Î ¼ö¸¹Àº »ç¶÷µé¿¡°Ô »ç¶û¹Þ°í ÀÖ´Â ÇʶóÅ×½º. ÇʶóÅ×½º´Â Çö´ë ÇغÎÇаú ¿îµ¿ °úÇÐÀ» ¹ÙÅÁÀ¸·Î °í¾ÈµÈ ½Åü ´Ü·Ã ¿îµ¿À¸·Î, ¸Å¿ì °úÇÐÀûÀÎ ¿îµ¿ Áß Çϳª´Ù. °Ç°ÇÑ »ç¶÷Àº ¹°·Ð ÅëÁõÀÌ ÀÖ´Â »ç¶÷µµ ÀÚ¼¼ ±³Á¤, ½Åü ±ÕÇü, ÀÚ¿¬½º·¯¿î ¿òÁ÷ÀÓÀ» ÅëÇØ °Ç°À» ºñ·ÔÇØ ÁýÁß·Â °³¼±, ½ºÆ®·¹½º °¨¼Ò µî »îÀÇ ¸ðµç ¸é¿¡ ±àÁ¤ÀûÀÎ ¿µÇâÀ» ÁÙ ¼ö ÀÖ´Ù.
º» ÇʶóÅ×½º ½Ã¸®Áî´Â ÇʶóÅ×½º ÁöµµÀÚ·Î È°µ¿ ÁßÀ̰ųª ¾ÕÀ¸·Î È°µ¿ÇÒ ¿¹ºñ ÁöµµÀÚ, ³ª¾Æ°¡ ÇʶóÅ×½º¿¡ °ü½É ÀÖ´Â ÀϹÝÀÎÀ̶ó¸é ´©±¸³ª µÎ·ç Âü°íÇÒ ¼ö ÀÖ´Â ±³Àç´Ù. ¡Û1¸ÅÆ®(MAT), ¡Û2¸®Æ÷¸Ó(REFORMER), ¡Û3ijµô¶ô(CADILLAC), ¡Û4ü¾î(CHAIR), ¡Û5¹Ù·¼(BARREL)±îÁö ÃÑ 5±ÇÀÇ ½Ã¸®Áî·Î ÀÌ·ç¾îÁ® ÀÖ´Ù. µµÀԺο¡¼´Â ÇʶóÅ×½ºÀÇ ±âº»ÀûÀÎ °³³ä°ú ¿ø¸®, ÇÙ½É ¿ë¾î, °¢ ±â±¸¿¡ ´ëÇØ ¼³¸íÇÑ´Ù. º»¹®¿¡¼´Â °¢ µ¿ÀÛÀÇ Ä÷¯ »çÁø°ú ÇÔ²² ÀÚ¼¼ÇÑ Çؼ³À» ´ã¾Ò°í ÇÑ´«¿¡ ¾Ë¾Æº¸±â ½±°Ô ü°èÀûÀ¸·Î Á¤¸®Çß´Ù. ´õºÒ¾î °¢ µ¿ÀÛÀÇ º¯Çü µ¿ÀÛ°ú ÁÖÀÇ »çÇ×À» ¾Ë·ÁÁÜÀ¸·Î½á ÇʶóÅ×½º ÁöµµÀÚ°¡ ¾Ë¾Æ¾ß ÇÒ ±âº»ºÎÅÍ Àü¹®ÀûÀÎ ³»¿ë±îÁö »ó¼¼È÷ ¼³¸íÇß´Ù. Ã¥¿¡¼ ¼Ò°³ÇÏ´Â µ¿ÀÛµéÀ» º¸´Ù µû¶ó Çϱ⠽±µµ·Ï µ¿¿µ»óµµ ÁغñÇß´Ù. Ç¥Áö¿¡ ¼ö·ÏµÈ QR Äڵ带 ÅëÇØ ½±°Ô Á¢¼Ó ¹× È®ÀÎÇÒ ¼ö ÀÖ´Ù.
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ÇʶóÅ×½º´Â Çö´ë ÇغÎÇаú ¿îµ¿ °úÇÐÀ» ¹ÙÅÁÀ¸·Î °í¾ÈµÈ ½Åü ´Ü·Ã ¿îµ¿À̱⠶§¹®¿¡ ¾î¶² ¿îµ¿º¸´Ù °úÇÐÀûÀÌ´Ù. °Ç°ÇÑ »ç¶÷µéÀº ¹°·Ð ÅëÁõÀÌ ÀÖ´Â »ç¶÷µéµµ ÀÚ¼¼ÀÇ ±³Á¤, ½ÅüÀÇ ±ÕÇü, ÀÚ¿¬½º·¯¿î ¿òÁ÷ÀÓÀ» ÅëÇØ °Ç° ±× ÀÌ»óÀ¸·Î »îÀÇ ¸ðµç ¸é¿¡ ±àÀûÀûÀÎ ¿µÇâÀ» ÁÙ °ÍÀÌ´Ù. ÇʶóÅ×½º ÁöµµÀÚ´Â ¼ö¾÷ÀÇ È¯°æÀ» À̲ô´Â °Í»Ó¸¸ ¾Æ´Ï¶ó ȸ¿øÀ̳ª Çлýµé¿¡°Ô ¿µ°¨À» ÁÖ´Â ¸®´õ½Ê, Àμº, Ä£¸ñ ±×¸®°í Ã¥ÀÓ°¨ÀÌ ÇÊ¿äÇÏ´Ù. ¶ÇÇÑ È¸¿øÀ̳ª ÇлýµéÀÌ »õ·Î¿î ±â¼úÀ» ¹è¿ì°í ¸ñÇ¥¸¦ ´Þ¼ºÇÏ¿© ½º½º·Î ÀڽۨÀ» °®µµ·Ï ÃÖ¼±À» ´ÙÇØ µ¶·ÁÇÏ°í µ¿±â ºÎ¿©¸¦ ÇØÁÖ¾î¾ß ÇÑ´Ù. ÀÌ Ã¥ÀÌ ±× ¿ªÇÒÀ» ÇÏ´Â µ¥ Å« µµ¿òÀÌ µÇ±æ ¹Ù¶õ´Ù.
±èÀºÇý ¿øÀå PROLOGUE Áß¿¡¼
±×·± Àǹ̿¡¼ ÀÌ Ã¥Àº ÇʶóÅ×½º °¢°¢ÀÇ ±â±¸¸¦ ÅëÇØ ¿òÁ÷ÀÓÀ» Àü´ÞÇÏ°í ¼öÇàÇÏ´Â µ¿¾È, ²À ¾Ë¾Æ¾ß ÇÒ ÇÙ½É ¿ä¼Òµé°ú ÇʶóÅ×½º¸¦ °øºÎÇÏ°í °¡¸£Ä¡´Â °»çµéÀÌ ¾Ë¾Æ¾ß ÇÏ´Â °¡Àå ±âº»ÀûÀÎ Çʼö Áö½ÄÀ» ´ã°í ÀÖ´Ù. ÇʶóÅ×½º¸¦ »ç¶ûÇÏ´Â ÇÑ »ç¶÷À¸·Î¼ ÁÁÀº °¡¸£Ä§À» À§ÇØ ³ë·ÂÇÏ´Â ¸¹Àº °»çµé¿¡°Ô µµ¿òÀÌ µÇ¾úÀ¸¸é ÁÁ°Ú´Ù. ´õ ³ª¾Æ°¡ ³» ¸öÀ» ¼ÒÁßÈ÷ ¾Æ³¢°í ½º½º·Î¸¦ »ç¶ûÇÏ´Â ¸¹Àº »ç¶÷µé¿¡°Ô µµ¿òÀÌ µÇ±æ ¹Ù¶õ´Ù.
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PROLOGUE
PILATES PRINCIPLE
BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT
REFORMER
01-¨ç FOOTWORK
Heels On Bar
01-¨è FOOTWORK
Midfoot On Bar
01-¨é FOOTWORK
Toes On Bar
01-¨ê FOOTWORK
V Feet
01-¨ë FOOTWORK
Wide Feet
01-¨ì FOOTWORK
Internal Rotated
01-¨í FOOTWORK
Running
02-¨ç BRIDGING
Pelvic Lift
02-¨è BRIDGING
Single Leg Pelvic Lift
03-¨ç FEET IN STRAP SERIES
Leg Lower & Lift
03-¨è FEET IN STRAP SERIES
Scissors
03-¨é FEET IN STRAP SERIES
Circle
03-¨ê FEET IN STRAP SERIES
Frog
04 SHORT SPINE MASSAGE
05-¨ç SUPINE ARM WORK
Triceps
05-¨è SUPINE ARM WORK
Deltoid
05-¨é SUPINE ARM WORK
Lat Pull
05-¨ê SUPINE ARM WORK
Pectoralis
05-¨ë SUPINE ARM WORK
Arm Circle
06 HUNDRED
07-¨ç STOMACH MASSAGE
Round Back
07-¨è STOMACH MASSAGE
Flat Back
07-¨é STOMACH MASSAGE
Reaching
07-¨ê STOMACH MASSAGE
Rotation With Arm
08-¨ç ARM WORK IN STRAP SITTING
Facing Strap / Triceps
08-¨è ARM WORK IN STRAP SITTING
Facing Strap / Arm Twist
08-¨é ARM WORK IN STRAP SITTING
Facing Strap / Row
08-¨ê ARM WORK IN STRAP SITTING
Facing Strap / External Rotation
08-¨ë ARM WORK IN STRAP SITTING
Facing Footbar / Serve A Tray
08-¨ì ARM WORK IN STRAP SITTING
Facing Footbar / Hug A Tree
08-¨í ARM WORK IN STRAP SITTING
Facing Footbar / Salute
08-¨î ARM WORK IN STRAP SITTING
Facing Footbar / Twist Front
09-¨ç ROLL DOWN 104
Arm Straight
09-¨è ROLL DOWN
Oblique
09-¨é ROLL DOWN
Biceps
09-¨ê ROLL DOWN
Shoulder
10-¨ç SHORT BOX SERIES
Round Back
10-¨è SHORT BOX SERIES
Flat Back
10-¨é SHORT BOX SERIES
Oblique
10-¨ê SHORT BOX SERIES
Mermaid
11-¨ç LONG BOX ARMWORK PRONE
Pulling Down
11-¨è LONG BOX ARMWORK PRONE
Airplane
11-¨é LONG BOX ARMWORK PRONE
Triceps Pull Back
11-¨ê LONG BOX ARMWORK PRONE
Pulling Strap(engage abdominals)
11-¨ë LONG BOX ARMWORK PRONE
Hands Up
11-¨ì LONG BOX ARMWORK PRONE
Hands In
11-¨í LONG BOX ARMWORK PRONE
Single Arm
11-¨î LONG BOX ARMWORK PRONE
Swan With Footbar
12-¨ç KNEELING ABDOMINALS-FACING BACK
Flatback
12-¨è KNEELING ABDOMINALS-FACING BACK
Roundback
12-¨é KNEELING ABDOMINALS-FACING BACK
Oblique
12-¨ê KNEELING ABDOMINALS-FACING BACK
Single Leg
13-¨ç KNEE STRETCH
Knee Stretch-Flat(arched) Back
13-¨è KNEE STRETCH
Knee Stretch-Roundback
14-¨ç ELEPHANT
Flatback
14-¨è ELEPHANT
Round Back
15-¨ç LONG STRETCH
Arched Back
15-¨è LONG STRETCH
Round Back
16 UP STRETCH
Round Back
17-¨ç SIDE SPLIT
Leg Straight
17-¨è SIDE SPLIT
Kneebent-Turn Out
17-¨é SIDE SPLIT
Parallel
18-¨ç LUNGE
Lunge
18-¨è LUNGE
Eve¡¯s Lunge
19-¨ç MERMAID
Side Stretch
19-¨è MERMAID
Reach Arm Under Torso
20 CLEOPATRA
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