필라테스 해부학(PILATES ANATOMY)

서론 Introduction

필라테스의 주요 요소 The Pilates Method

필라테스의 기초 Pilates Basics

스트레칭 The Stretches

Hamstring Stretch

ITB Stretch

Hip Flexor Stretch

Quadriceps Stretch

Runner’`s Stretch

Soleus Stretch

Piriformis Stretch

Lumbar Stretch

Spine Stretch I

Triceps Stretch

Latissimus Dorsi Stretch

Neck Flexion Stretch I

Neck Side - Bend Stretch II

운동 The Exercise

Beginner

Half Curl

Tiny Steps

Side Leg Lift

Rolling Like a Ball

Spine Stretch II

Spine Twist

Roll - Down

Bridge I

Single - Leg Circles

Hundred I

Single - Leg Stretch

Double - Leg Stretch

Rising Swan

Child’s Pose

Plank Roll - Down

Thigh Rock - Back

Tendon Stretch

Single - Leg Balance

Windmill

Heel beats

초급 기본 연속동작 Sample sequences

Intermediate

Plank with Leg Lift

Leg Pull - back

Seal

Saw

Crisscross

Scissors

Teaser I

Side Kick I

Side Passe

Bicycle Kick

Roll - Up

Single - Leg Kick

Plank Press - up

Rollover

Mermaid

Swimming

Side Bend I

Bridge II

Neck Pull

Hundred II

중급 연속동작 샘플 Sample sequences

Advanced

Twist

Side Kick II

Teaser II

Open - Leg Rocker

Double - Leg Kick

Short Plank

Leg Pull - Down

Hip Twist

Seal with Foot Clap

Side Bend II

Push - up

Side Leg Lift

Kneeling Side Kick I

Oblique Roll - down

Bridge III

Jack - knife

Corkscrew

Kneeling Side Kick II

Control Balance

Star

고급 연속동작 샘플 Sample sequences