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The Pilates Reformer: Part II: Modern Reformer Exercises & Pilates Jumpboard
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Reiner GrootenhuisÀÇ ¡º¸®Æ÷¸Ó ÇʶóÅ×½º ÆÄÆ®2¡»´Â ¡´½ºÇÁ¸µ ÀÛ¾÷ ½Ã ÀϹÝÀûÀÎ À§Çèµé¡µ, ¡´¸®Æ÷¸ÓÀÇ ÀϹÝÀûÀÎ À§Çèµé¡µ, ¡´Ãß°¡µÈ Çö´ë ¿îµ¿¡µ µîÀÌ ¼ö·ÏµÇ¾î Àִ åÀÌ´Ù.
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°¨»çÀÇ ¸» Acknowledgments 1
ÃßõÀÇ ±Û-ij½Ã ÄÚ¸® Foreword by Kathy Corey 2
µé¾î°¡¸é¼ Preface 3
½ºÇÁ¸µ ÀÛ¾÷ ½Ã ÀϹÝÀûÀÎ À§ÇèµéGeneral risks when working with springs 4
¸®Æ÷¸ÓÀÇ ÀϹÝÀûÀÎ À§Çèµé Specific Risks of the Reformer 6
ÀÌ Ã¥ »ç¿ëÇϱâ Using this Manual 9
ÀÌ Ã¥¿¡ »ç¿ëµÈ ¸®Æ÷¸Ó Reformers used for this manual 12
Ãß°¡µÈ Çö´ë ¿îµ¿ Modern Exercise Additions 13
Dz¿öÅ©ÀÇ ÀϹÝÀû ¼³Á¤ General Setup of the Footwork 14
1. Dz¿öÅ© ¹ß°¡¶ô Footwork Toes 15
2. Dz¿öÅ© ¿ÀÇ V ¹ß²ÞÄ¡ Footwork Open V Heels 17
3. Dz¿öÅ© ¿ÀÇ V ¹ß°¡¶ô Footwork Open V Toes 19
4. Dz¿öÅ© ÇÑ ´Ù¸® Footwork One Leg 21
5. Dz¿öÅ© Á¾¾Æ¸® ½ºÆ®·¹Äª ±ÁÈ÷±â Footwork Calf Stretch Bend 23
6. Dz¿öÅ© Åõ½Ã ·Ñ°ú ¾ÆÄ¡ ÇÁ·¹½º Footwork Tootsie Rolls and Arch Presses 25
7. ¹ß·¹ Á¶ÇÕ Ballet Combination 27
8. ½ºÅĵù Dz¿öÅ© ¾ÕÂÊ Standing Footwork Front 30
9. ½ºÅĵù Dz¿öÅ© »çÀ̵å Standing Footwork Side 35
10. ôÃß ½ºÆ®·¹Äª-´Ù¸® ºÙÀ̱â Spine Stretch-Legs Closed 43
11. ôÃß ½ºÆ®·¹Äª-´Ù¸® ¹ú¸®±â Spine Stretch-Legs Open 45 ¡þ
12. ôÃß ½ºÆ®...·¹Äª-Ç㸮 Spine Stretch-Low Back 47
13. ·Õ ¹Ú½º ôÃß ¿þÀ̺ê Spinal Wave with Long Box 49
14. ·Õ ¹Ú½º ôÃß ´ë°¢¼± ¿þÀ̺ê Spinal Wave Diagonal with Long Box 52
15. ¸®Æ÷¸Ó¿¡¼ ´Ù¸® ¹ú¸®°í ôÃß ¿þÀ̺ê Spinal Wave Straddling the Reformer 55
16. ´Ù¸® ¹ú¸®°í ¸®Æ÷¸Ó¸¦ ´ë°¢¼±À¸·Î ¹Ð±â Straddling the Reformer Diagonal Push 58
17. ½ºÅĵù Ǫ½¬ Standing Push 60
18. 4Á¡ ôÃß ¿þÀ̺ê Quadruped Spinal Wave 62
19. 4Á¡ ¹Ù´Ã ²ç±â µ¿ÀÛ Quadruped Threading the Needle 65
20. ¹«¸ ²Ý°í ¹Ù´Ã ²ç±â µ¿ÀÛ Kneeling Threading the Needle 68
21. ´Ù¸® µé±â Lower Legs Lift 71
22. µ¹°í·¡ µ¿ÀÛ Dolphin 73
23. ¿ÀÇÁ´× Openings 75
24. ½ÅÀüµÈ °³±¸¸® µ¿ÀÛ Extended Frog 77
25. ÇÑ ´Ù¸®-´Ù¸®¸¦ ²Á °³±¸¸® ÀÚ¼¼ One Leg-Crossed Leg Frog 80
26. ÇÑ ´Ù¸®-´í¼ One Leg-The Dancer 82
27. ÇÑ ´Ù¸®-´ÜÀÏ ´Ù¸® ½ºÆ®·¹Äª One Leg-Single Leg Stretch 84
28. ÇÑ ´Ù¸®-°¡À§µ¿ÀÛ One Leg-Scissors 86
29. ÇÑ ´Ù¸®-ÀÚÀü°ÅŸ±â One Leg-Bicycle 88
30. ÇÑ ´Ù¸®-°øÁß °¡À§ µ¿ÀÛ One Leg-Scissors in the Air 90
31. ÇÑ ´Ù¸®-°øÁß ÀÚÀü°Å Ÿ±â One Leg-Bicycle in the Air 93
32. ÇÑ ´Ù¸®-µÐ±Ù ½ºÆ®·¹Äª One Leg-Glute Stretch 97
33. ÇÑ ´Ù¸®-ÇܽºÆ®¸µ ½ºÆ®·¹Äª One Leg-Hamstring Stretch 99
34. Çã¹÷Áö ½ºÆ®·¹Äª ¿ÀÇÁ´× Openings with Thigh Stretch 101
35. ÇÑ ´Ù¸® °³±¸¸® One Leg Frog 104
36. ÇÑ ´Ù¸® ¿ø±×¸®±â One Leg Circles 106
37. ¿·À¸·Î ´©¿ö ÇÑÂÊ ´Ù¸® ½ºÆ®·¹ÄªÇϱâ One Leg Side Lying-Single Leg Stretch 110
38. ¿·À¸·Î ´©¿ö ÇÑÂÊ ´Ù¸® Â÷±â One Leg Side Lying-One Leg Kick 112
39. ¿·À¸·Î ´©¿ö ÇÑÂÊ ´Ù¸® ¿ø±×¸®±â One Leg Side Lying-One Leg Circle 114
40. ½ºÅÂ±× Stag 117
41. ·Õ ¹Ú½º À§¿¡¼ ÇÏ´Â Äõµå·¯Çà Quadruped on Long Box 119
42. ¾Ó¿ÍÀ§-ÆÈÀ» À§¾Æ·¡·Î °ð°Ô Æì±â Supine-Arms Straight Up & Down 122
43. ¾Ó¿ÍÀ§-»ïµÎ±Ù Supine-Triceps 124
44. ¾Ó¿ÍÀ§-ÆÈ µ¹¸®±â Supine-Arms Circles 126
45. ¾Ó¿ÍÀ§-õ»ç ³¯°³ Supine-Arm Angels 129
46. ¿·À¸·Î ´©¿ö °¡½¿ Æì±â Side Lying Chest Expansion 131
47. ¿·À¸·Î ´©¿ö ¸ö µ¹¸®±â Side Lying Adduction 133
48. ¾É¾Æ¼ °¡½¿ Æì±â Seated Chest Expansion 135
49. ±³Â÷ ½ºÆ®·¦À¸·Î ÆÈÀ» µÚ·Î Á¥È÷±â Bend Arm Pull Back with crossed straps 139
50. ÆȲÞÄ¡¸¦ ¸ö ¿·¿¡ ºÙÀÌ°í ¾É¾Æ ¼Õ¹Ù´Ú À§·Î ÇâÇϱâ Seated Elbows on Side, hands facing up 141
51. ±³Â÷ ½ºÆ®·¦À¸·Î ÆÈ µ¹¸®±â Cross Arm Rotation with crossed straps 142
52. ¾É¾Æ¼ ÆÈ µé±â Seated Arm Lifts 144
53. ¾É¾Æ¼ ¾È±â Seated Hug 146
54. ¾É¾Æ¼ ÆÈ ÀÛ°Ô µ¹¸®±â Seated Small Arm Circles 148
55. ¾É¾Æ¼ ÆÈ Å©°Ô µ¹¸®±â Seated Big Arm Circles 151
56. ¾É¾Æ¼ µîÀ» µÕ±Û°Ô ¾µ¾î³»¸®±â Seated Shaving Round Back 155
57. ¿ª ¹«¸ ½ºÆ®·¹Äª Reverse Knee Stretch 157
58. ¿ª »ç¼± ¹«¸ ½ºÆ®·¹Äª Reverse Knee Stretch Obliques 159
59. ¹«¸ ²Ý°í ½ºÆ®·¦ ´ç±â±â & »ïµÎ±Ù ¿îµ¿ Kneeling Pulling Strap & Triceps 161
60. ±ÁÈû ¡µ Çã¹÷Áö ½ºÆ®·¹Äª ¡µ Æï Flexion into Thigh Stretch into Extension 163
61. ´Ù¿î ½ºÆ®·¹Äª º¯Çü Down Stretch Variation 165
62. Dz¹Ù·Î ÇÏ´Â ¹Ú½º À§ ¹éÁ¶ Swan on Box with footbar 168
63. ¹éÁ¶ ÇÁ·¾ Swan prep 171
64. º¸Á¶ ÇÏÇÁ ·Ñ ´Ù¿î Assisted Half Roll Down 173
65. ÇÑÂÊ ´Ù¸®¸¦ µé¾î ¿Ã¸®°í ÇÏ´Â º¸Á¶ ÇÏÇÁ ·Ñ ´Ù¿î Assisted Half Roll Down One Leg Lifted 175
66. ¸·´ë µé±â Pole Lift 177
67. ÇÏÇÁ ·Ñ ´Ù¿î ¸·´ë µé±â Half Roll Down pole lift 179
68. ¸·´ë·Î ÇÏ´Â µÎ°¥·¡±Ù ¿îµ¿ Biceps with pole 181
69. ÇÏÇÁ ·Ñ ´Ù¿î µÎ°¥·¡±Ù ¿îµ¿ Half Roll Down Biceps 183
70. ȸÀüÀÌ °¡´ÉÇÑ ÇÏÇÁ ·Ñ ´Ù¿î Ç® Half Roll Down Pull with Rotation 185
71. ¹èºø±Ù Á¶Á¤ Obliques abdominals Rowing 188
72. ¿ª ƼÀú Áغñ Reverse Teaser prep 191
73. ¿ª ƼÀú Áغñ(¿ø±×¸®±â) Reverse Teaser prep Circles 193
74. ÇÑÂÊ ´Ù¸® ƼÀú Áغñ Teaser prep One Leg 195
75. ƼÀú Áغñ Teaser prep 197
76. ¹èºø±Ù µé±â-¿Ã¸®±â/³»¸®±â Obliques Lift-Lift & Lower 199
77. ¹èºø±Ù µé±â-¹öƼ±â Obliques Lift-Stay Up 201
78. ¹èºø±Ù µé±â-¾ç ´Ù¸® ½ºÆ®·¹Äª Obliques Lift-Double Leg Stretch 203
79. ¹èºø±Ù µé±â-¾ç ´Ù¸® »ç¼± ½ºÆ®·¹Äª Obliques Lift-Diagonal Double Leg Stretch 205
80. º¹±Ù ¿îµ¿-ÇÑ ´Ù¸®´Â ½ºÆ®·¦¿¡/ÇÑ ´Ù¸®´Â ¼¼¿ì±â Abdominals-One Leg in Straps/One Standing 207
81. ½ÊÀÚ ¿îµ¿-ÇÑ ´Ù¸®¸¦ ½ºÆ®·¦¿¡ Criss Cross-One Leg in Straps 209
82. º¹±Ù ¿îµ¿-¾ç ´Ù¸®¸¦ ½ºÆ®·¦¿¡ Abdominals-Both Legs in Straps 211
83. ½ºÆ®·¦À» ÀÌ¿ëÇÑ ¹èºø±Ù ¿îµ¿ Obliques Abdominals in Straps 213
84. ¾É¾Æ¼ ¸öÅë µ¹¸®±â Sitting Rotation 215
85. ¾É¾Æ¼ ¿·À¸·Î ¸öÅë µ¹¸®±â Side Sit Ups with Rotation 217
86. ÄÚ³¢¸® ÇÁ·¾ Elephant prep 219
87. ¹°±¸³ª¹« ¼±â Áغñ Headstand prep 221
88. ¹è ¸¶»çÁö-¶ó¿îµå(¹Ú½º »ç¿ë) Stomach Massage-Round with Box 224
89. ¹è ¸¶»çÁö-¼ÕÀ» ¹Ú½º µÚ·Î Çϱâ Stomach Massage-Hands Back with Box 227
90. ¹è ¸¶»çÁö-ÆÈ µé¾î ¿Ã¸®±â(¹Ú½º »ç¿ë) Stomach Massage-Reach Up with Box 230
91. ¹è ¸¶»çÁö-Æ®À§½ºÆ® (¹Ú½º »ç¿ë) Stomach Massage-Twist with Box 233
92. ¹è ¸¶»çÁö-±ÁÇû´Ù Æì±â Stomach Massage-Round to Straight 236
93. ¹è ¸¶»çÁö-±ÁÇû´Ù Æì±â °æø Stomach Massage-Round to Straight Hinge 238
94. ¹è ¸¶»çÁö-ȸÀü °æø Stomach Massage-Rotated Hinge 240
95. ¾ûµ¢°üÀý °í¸£°Ô Çϱ⠽ø®Áî Hip Evener Series 243
96. ÀξîÀÚ¼¼(Çö´ë ¾É´Â ÀÚ¼¼) Mermaid(modern sitting position) 250
97. ¾ç¼ÕÀ» Dz¹Ù¿¡ ¿Ã¸° ÀξîÀÚ¼¼ Mermaid both hands on footbar 253
98. ÀξîÀÚ¼¼(¹Ð±â) Mermaid(Pushing) 255
99. ½ºÄíÅÍ-º¯Çüµé Scooter-Variations 258
100. ÀÌºê ·±Áö-¿À¸®Áö³Î Eve¡¯s Lunge-Original 261
101. ÀÌºê ·±Áö-ÇܽºÆ®¸µ ½ºÆ®·¹Äª Ãß°¡ Eve¡¯s Lunge-Hamstring Stretch Addition 263
102. ÀÌºê ·±Áö-¾Æ¶óº£½ºÅ© º¯Çü Eve¡¯s Lunge-Arabesque variation 266
103. ÀÌºê ·±Áö-½ºÆ®·¹Äª º¯Çü Eve¡¯s Lunge-Stretch variation 270
104. ¹«¸ ¹ß·¹ ½ºÆ®·¹Äª ½Ã¸®Áî-¾Õ Kneeling Ballet Stretches Series-Front 273
105. ¹«¸ ¹ß·¹ ½ºÆ®·¹Äª ½Ã¸®Áî-¿· Kneeling Ballet Stretches Series-Side 276
106. ¹«¸ ¹ß·¹ ½ºÆ®·¹Äª ½Ã¸®Áî-µÚ Kneeling Ballet Stretches Series-Back 278
107. Dz¹Ù¿¡ ¼Õ ¿Ã¸®±â º¯Çü µ¿ÀÛ Front Splits Variations Hands on Footbar 280
Á¡ÇÁº¸µå _¿îµ¿ _Jumpboard Exercises 282
Á¡ÇÁº¸µå _°³¿ä _Introduction to the Jumpboard 283
1. ¹ß ¿îµ¿ Foot Exercise 287
2. µÚ²ÞÄ¡ µé°í ÀÛÀº V Çϱâ Small V with Lifted Heels 291
3. ÇÑ ´Ù¸®·Î ÀÛÀº V Á¡ÇÁ Jumping in Small V with one leg 293
4. ÀÛÀº V Á¡ÇÁ º¯Çü Jumping in Small V alternating 295
5. º´·Ä ÀÚ¼¼-ÇÑ ´Ù¸® Á¡ÇÁ Parallel Position-One Leg Jumps 298
6. º´·Ä ÀÚ¼¼ ÇÑ ´Ù¸® ´ëü µ¿ÀÛ Parallel Alternate One Leg 300
7. ¹ßµÚ²ÞÄ¡¸¦ ºÙÀÎ ÀÛÀº V µ¿ÀÛ Small V with Heels on 303
8. 3¹ø ÀÚ¼¼¿¡¼ Á¡ÇÁ Jumping in the Third Position 305
9. 3¹ø ÀÚ¼¼¿¡¼ Á¡ÇÁ º¯Çü Changement in the Third Position 307
10. 5¹ø ÀÚ¼¼¿¡¼ Á¡ÇÁ Jumping in the Fifth Position 309
11. 5¹ø ÀÚ¼¼¿¡¼ Á¡ÇÁ º¯Çü Changement in the Fifth Position 311
12. °¡À§ ´Ù¸® Á¡ÇÁ Scissor Leg Jumps 313
13. °¡À§ ´Ù¸® Á¡ÇÁ Àüȯ Scissor Switches 316
14. ´Ù¸® ¹ú¸®¸ç Á¡ÇÁÇϱâ Splits 319
15. °¡¸¸È÷ ¼ ÀÖ±â Standing Still 321
ÀúÀÚ ¼Ò°³-¶óÀÌ³Ê ±×·çÅÙÈÄÀ̽ºAbout the Author Reiner Grootenhuis 323
ij½Ã ÄÚ¸® ¼Ò°³ About Kathy Corey ¡þ¡þ¡þ324
°øµ¿ ÀúÀÚ ¼Ò°³-Æ縮½ÃŸ½º ·ç½ºAbout the Co-Author Felicitas Ruthe 325
°øµ¿ ÀúÀÚ ¼Ò°³-¹Â¸®¿¤ ÇÇÄ«µå µ¨¸®½ºAbout the Co-Author Murielle Pickard-Dellis 326
°øµ¿ ÀúÀÚ ¼Ò°³-¼ö½º Àª¸§½º ¾á¼¾About the Co-Author Suus Wilms-Jannsen 327
°øµ¿ ÀúÀÚ ¼Ò°³-³ë¶ó °í¸ÞÁî µð¾ÆÁîAbout the Co-Author Nora Gomez-Dears 328
»çÁø ¸ðµ¨ ¼Ò°³-Çï·¹³ª Ŭ¸²Åä¹ÙAbout the Photo Models-Biography Helena Klimtova 329
´Ï³ª ÇÏÀ̳׸¸ ¼Ò°³ Biography Nina Heinemann 330
Ç¥Áö »çÁø µÞ À̾߱â The story behind the cover photos 331
»çÁø ÃÔ¿µÁö Photoshoot Locations pilates-powers 335
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Reiner Grootenhuis [Àú]
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