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책 정보
· 분류 : 국내도서 > 건강/취미 > 건강운동 > 요가/체조/스트레칭
· ISBN : 9791164262038
· 쪽수 : 144쪽
· 출판일 : 2022-04-10
책 소개
목차
PROLOGUE
PILATES PRINCIPLE
BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT
CHAIR
1 LEG WORK
01-➊ FOOTWORK
Toes Apart Heels Together
01-➋ FOOTWORK
Heels On Pedal
01-➌ FOOTWORK
Split_Toes On Pedal
01-➍ FOOTWORK
Split_Heels On Pedal
02-➊ SINGLE LEG
Heels On Pedal
02-➋ SINGLE LEG
High Half Toe
03 HAMSTRING PRESS HIPS DOWN
04 HAMSTRING PRESS HIPS UP
05 FROG LYING FLAT
06 ANKLE EXERCISE
07 LOWER & LIFT STANDING
08 CROSSOVER PRESS
09-➊ STANDING LEG PRESS
Front
09-➋ STANDING LEG PRESS
Side
10-➊ LUNGE
Front
10-➋ LUNGE
Backward
10-➌ LUNGE
Side
11 PULL UP
2 ARM WORK
12-➊ SCAPULA ISOLATION PRONE
Retraction
12-➋ SCAPULA ISOLATION PRONE
Protraction
13 ONE ARM PUSH PRONE
14 SWAN DIVE PREP
15 SWAN DIVE
16-➊ SCAPULA ISOLATION STANDING
Front
16-➋ SCAPULA ISOLATION STANDING
Back
17-➊ TRICEPS PRESS STANDING
Front
17-➋ TRICEPS PRESS STANDING
Back
18 ONE ARM PREP HAND ON FLOOR
19-➊ AB PRESS SITTING
Flex Spine
19-➋ AB PRESS SITTING
Press Pedal
20 TRICEPS PRESS SITTING
21-➊ CAT STANDING FRONT
Articulation
21-➋ CAT STANDING FRONT
Ab Pulses
21-➌ CAT STANDING FRONT
Arm Presses
22-➊ PIKE ON FLOOR
Flex Forward
22-➋ PIKE ON FLOOR
Arms Press
23 SWAN DIVE FROM FLOOR
24 TORSO FLEXION ROLL OVER
25 TORSO PRESS SITTING PREP
26 MERMAID
27 MERMAID KNEELING
리뷰
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