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¸®Æ÷¸Ó ÇʶóÅ×½º1
¤Ó Reiner Grootenhuis
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The Pilates Reformer: Part I - The Traditional Exercises
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Reiner GrootenhuisÀÇ ¡º¸®Æ÷¸Ó ÇʶóÅ×½º ÆÄÆ®1¡»Àº ¡´¸®Æ÷¸Ó¸¦ º¸´Ù ÀüÅëÀûÀ¸·Î ¸¸µå´Â ¹æ¹ý¡µ, ¡´¸®Æ÷¸Ó¿¡¼ ¼öÇàÇÏ´Â Àüȯ¡µ, ¡´ÀüÅëÀûÀÎ ¿îµ¿ÀÇ ¼ø¼¡µ µîÀÌ ¼ö·ÏµÇ¾î Àִ åÀÌ´Ù.
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°¨»çÀÇ ¸» Acknowledgments )_ 1
ÃßõÀÇ ±Û Foreword by Kathy Corey )_ 2
¸Ó¸®¸» Preface by Reiner Grootenhuis3
ÇʶóÅ×½º ÄÁ¼Á Pilates Concepts_ 5
¸®Æ÷¸ÓÀÇ ±¸¼º The Reformer¢¥s Components _11
¸®Æ÷¸ÓÀÇ ¿ª»ç The History of the Reformer _13
¹Ì±¹ ƯÇãû United states patent office _14
½ºÇÁ¸µ »ç¿ë ½Ã ÀϹÝÀûÀÎ À§Çè ¿ä¼Ò General risks while working with springs _19
¸®Æ÷¸Ó »ç¿ë ½Ã À¯ÀÇ»çÇ× Specific Risks of the Reformer_ 21
ÀÌ Ã¥ »ç¿ë¹ý Using this Manual _24
¸®Æ÷¸Ó¸¦ º¸´Ù ÀüÅëÀûÀ¸·Î ¸¸µå´Â ¹æ¹ý How to make your Reformer more traditional _27
¸®Æ÷¸Ó¿¡¼ ¼öÇàÇÏ´Â Àüȯ Transitions on the Reformer _29
ÀüÅëÀûÀÎ ¿îµ¿ÀÇ ¼ø¼ Traditional Exercise Sequences _31
ÀüÅëÀûÀÎ ÃÊ±Þ ¿îµ¿ Sequence Traditional Basic_ 32
ÀüÅëÀûÀÎ Áß±Þ ¿îµ¿ Sequence Traditional Intermediate_ 33
ÀüÅëÀûÀÎ »ó±Þ ¿îµ¿ Sequence Traditional Advanced _35
ÀüÅëÀûÀÎ ÃÖ»ó±Þ ¿îµ¿ Sequence Traditional Super Advanced _38
ÀüÅëÀûÀÎ _¿îµ¿µé _Traditional Exercises _42
1. Dz¿öÅ© ½º¸ô ºêÀÌ Footwork Small V _44
2. Dz¿öÅ© ¾ÆÄ¡ Footwork Arche...s_46
3. Dz¿öÅ© ÈúÁî Footwork Heels_48
4. Dz¿öÅ© ÅÙ´ø ½ºÆ®·¹Ä¡ Footwork Tendon Stretch _50
5. Çåµå·¹µå Hundred _52
6. ¿À¹öÇìµå(µÎ ´Ü°è¿¡ °ÉÃļ) Overhead (in 2 steps) _ 54
7. ¿À¹öÇìµå(ÇÑ ¹ø¿¡ Çϱâ) Overhead (in one go) _57
8. ÄÚµð³×ÀÌ¼Ç Coordination_ 60
9. ·ÎÀ× ½Ã¸®Áî-ÀÎÅõ ´õ ½ºÅ×¾î³Ñ Rowing Series-Into the Sternum_ 63
10. ·ÎÀ× ½Ã¸®Áî-90¡Æ µð±×¸®Áî Rowing Series-90¡Æ Degrees_ 67
11. ·ÎÀ× ½Ã¸®Áî-ÇÁ·Ò ´õ ü½ºÆ® Rowing Series-From the Chest _71
12. ·ÎÀ× ½Ã¸®Áî-ÇÁ·Ò ´õ Èü(º£ÀÌÁ÷) Rowing Series-From the Hip(Basic) _74
13. ·ÎÀ× ½Ã¸®Áî-ÇÁ·Ò ´õ Èü(¾îµåº¥½º) Rowing Series-From the Hip(Advanced) _77
14. ·ÎÀ× ½Ã¸®Áî-½¦À̺ù Rowing Series-Shaving _80
15. ·ÎÀ× ½Ã¸®Áî-Çã±× Rowing Series-Hug _82
16. ·Õ¹Ú½º ½Ã¸®Áî-½º¿Ï Long Box Series-Swan _84
17. ·Õ¹Ú½º ½Ã¸®Áî-Ç® ½ºÆ®·¦ Long Box Series-Pull Straps _87
18. ·Õ¹Ú½º ½Ã¸®Áî-T Ç® Long Box Series-T-Pull_ 90
19. ·Õ¹Ú½º ½Ã¸®Áî-¹é ½ºÆ®·ÎÅ© Long Box Series-Backstroke _92
20. ·Õ¹Ú½º ½Ã¸®Áî-ƼÁ® Long Box Series-Teaser _96
21. ·Õ¹Ú½º ½Ã¸®Áî-ºê·¹½ºÆ®½ºÆ®·ÎÅ© Long Box Series-Breaststroke _101
22. ·¹±× ÄÃ Leg Curls_ 105
23. ?Å· Rocking _107
24. ±×·¹½ºÈ£ÆÛ Grasshopper _109
25. È£½º¹é ÆäÀÌ½Ì ¹é Horseback Facing Back _111
26. È£½º¹é ÆäÀÌ½Ì ÇÁ·ÐÆ® Horseback Facing Front _113
27. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ½ºÆ®·¹Ä¡ Long Stretch Series-Long Stretch _118
28. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-´Ù¿î ½ºÆ®·¹Ä¡ Long Stretch Series-Down Stretch _120
29. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¾÷ ½ºÆ®·¹Ä¡ Long Stretch Series-Up Stretch _124
30. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¿¤·¹ÆÝÆ® Long Stretch Series-Elephant_ 127
31. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¿¤·¹ÆÝÆ® ¿ø ·¹±× Long Stretch Series-Elephant One Leg _129
32. ¾Æ¶óº£½ºÅ© Arabesque _133
33. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ¹é ½ºÆ®·¹Ä¡(½ºÅÄ´Ùµå)Long Stretch Series-Long Back Stretch(standard)_137
34. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ¹é ½ºÆ®·¹Ä¡(µö½º) Long Stretch Series-Long Back Stretch(Dips)_ 139
35. ·Õ ½ºÆ®·¹Ä¡ ½Ã¸®Áî-·Õ ¹é ½ºÆ®·¹Ä¡(½ºÆ®·¹ÀÌÆ® ¾ÏÁî) Long Stretch Series-Long Back Stretch(Straight Arms)__142
36. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-¶ó¿îµå Stomach Massage Series-Round _145
37. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-¶ó¿îµå ¿ø ·¹±× ´Ù¿î Stomach Massage Series-Round One Leg down _148
38. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-ÇÚÁî ¹é Stomach Massage Series-Hands Back_ 152
39. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-¸®Ä¡ ¾÷ Stomach Massage Series-Reach Up _155
40. ½ºÅä¸ÓÅ© ¸¶»çÁö ½Ã¸®Áî-Æ®À§½ºÆ® Stomach Massage Series-Twist _157
41. ÅÙ´ø ½ºÆ®·¹Ä¡(½º¸ô ºêÀÌ) Tendon Stretch (Small V)_ 160
41. ÅÙ´ø ½ºÆ®·¹Ä¡(»çÀÌµå ¾Øµå ¹é) Tendon Stretch(Side & Back)_ 162
¼îÆ® ¹Ú½º ½Ã¸®Áî¿¡ ´ëÇÑ »çÀü ¼³¸í General Setup of the Short Box Series_ 165
42. ¼îÆ® ¹Ú½º ½Ã¸®Áî-¶ó¿îµå Short Box Series-Round_ 166
43. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Ç÷§ Short Box Series-Flat _170
44. ¼îÆ® ¹Ú½º ½Ã¸®Áî-»çÀ̵å Åõ »çÀ̵å Short Box Series-Side-to-Side _172
45. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Æ®À§½ºÆ® Short Box Series-Twist _174
46. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Æ®À§½ºÆ® & ¸®Ä¡ Short Box Series-Twist & Reach _176
47. ¼îÆ® ¹Ú½º ½Ã¸®Áî-¾î¶ó¿îµå ´õ ¿ùµå Short Box Series-Around the World_ 179
48. ¼îÆ® ¹Ú½º ½Ã¸®Áî-Ŭ¶óÀÓ ¾î Æ®¸® Short Box Series-Climb a Tree_ 183
49. »çÀÌµå ½Ë¾÷ Side Sit Ups _188
50. ¼îÆ® ½ºÆÄÀÎ ¸¶»çÁö Short Spine Massage _191¡þ¡þ
51. ÇÏÀÌ ÇÁ·Î±× High Frog _195
52. Ŭ¶ó¶óÀÇ ¼¼¹Ì½áŬ Clara¢¥s Semicircle _198
53. ¼¼¹Ì½áŬ-Dz¹Ù ´Ù¿î Semicircle-Footbar Down _203
54. ¼¼¹Ì½áŬ-Dz¹Ù ¾÷ Semicircle-Footbar Up_ 206
55. Çìµå½ºÅĵå ÇÁ·ÐÆ® Headstand Front _210
56. Çìµå½ºÅÄµå ¹é Headstand Back _213
57. ³ÐÀû´Ù¸® ÀͽºÆÒ¼Ç ÇÍ ÇȽºÆ® Chest Expansion Feet Fixated _215
58. ³ÐÀû´Ù¸® ÀͽºÆÒ¼Ç ´ÏÁî ¾Ü ¼ñ´õ ·¹½ºÆ® Chest Expansion Knees at Shoulder Rests _219
59. ³ÐÀû´Ù¸® ½ºÆ®·¹Ä¡ Thigh Stretch _223
60. ³ÐÀû´Ù¸® ½ºÆ®·¹Ä¡ Á¶¿À ¹öÁ¯ Thigh Stretch Joe¡Çs Version _225
61. ³ÐÀû´Ù¸® ½ºÆ®·¹Ä¡ À§µå ¾ÆÄ¡ Thigh Stretch with Arch _227
62. ¹é º¥µå Backbend _229
63. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-Å©·Î½º ¾Ï Ç® Swakate Series-Cross Arm Pull _232
64. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-¼¼À̺ù ¾÷ ´õ »çÀÌµå ¿Àºê ´õ Çìµå Swakate Series-Shaving up the side of the head _234
65. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-ÄÞºñ³×ÀÌ¼Ç Swakate Series-Combination_ 236
66. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-ÇÁ·ÎÇÊ Swakate Series-Profile_ 238
67. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-ÇÁ·ÎÇÊ ½áŬ Swakate Series-Profile Circles _240
68. ½º¿ÍÄÉÀÌÆ® ½Ã¸®Áî-·ÎÅͽº Çöó¿ö Swakate Series-Lotus Flower_243
69. ´Ò¸µ ¾Ï ¼Å¬ Kneeling Arm Circles _245
70. ½º³×ÀÌÅ© Snake _248
71. Æ®À§½ºÆ® Twist _251
72. ¿þ½½·¯ÀÇ ºê¸´Áö Wrestler¡Çs Bridge _254
73. ÄÚ¸£Å©½ºÅ©·ç Corkscrew _256
74. ƽ Åå Tic Toc _260
75. ¹ë·±½º ÄÁÆ®·Ñ ½ºÅÇ ¿ÀÇÁ Balance Control Step Off _262
76. ·Õ ½ºÆÄÀÎ ¸¶»çÁö Long Spine Massage _268
77. ÇÁ·Î±× Frog_ 273
78. ·¹±× ¼Å¬ Leg Circles _275
79. ºò ·¹±× ¼Å¬ Big Leg Circles _279
80. ¸Ó¸ÞÀ̵å(_Æ®·¹Áö¼Å³Î ½ËÆà Æ÷Áö¼Ç) Mermaid(_traditional sitting position) _282
81. ÇÏÀÌ ºê¸´Áö High Bridge _285
82. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¶ó¿îµå Knee Stretch Series-Round _287
83. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-¾ÆÄ¡µå Knee Stretch Series-Arched _289
84. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-´Ï ¿ÀÇÁ Knee Stretch Series-Knees Off _291
85. ÆÃÄ¿º§ Tinkerbell _293
86. ´Ï ½ºÆ®·¹Ä¡ ½Ã¸®Áî-´Ï ¿ÀÇÁ ½Ì±Û ·¹±× Knee Stretch Series-Knees Off Single Leg_ 295
87. ·¯´× Running_ 297
88. Æçºò ¸®ÇÁÆ® Pelvic Lift_299
89. Ǫ½¬ ¾÷ ÇÁ·ÐÆ® Push Up Front_ 301
90. Ǫ½¬ ¾÷ ÇÁ·ÐÆ® ½Ì±Û ·¹±× Push Up Front Single Leg_ 303
91. Ǫ½¬ ¾÷ ÇÁ·ÐÆ® À§µå Ǫ½¬ ¾÷ Push Up Front with Push Up_ 305
92. Ǫ½¬ ¾÷ ¹é Push Up Back _307
93. Ǫ½¬ ¾÷ ¹é ű Push Up Back Kicks_ 308
94. ½ºÅ¸ Star _310
95. »çÀÌµå ½ºÇø´ Side Splits_ 315
96. ÇÁ·ÐÆ® ½ºÇø´ ÇÚµå ¿Â Ç²¹Ù Front Splits Hands on Footbar _323
97. ÇÁ·ÐÆ® ½ºÇø´ ÇÚµå Åõ ´õ »çÀ̵å Front Splits Hands to the Side _325
98. ·¯½Ã¾È ½ºÇø´ ÇÚµå ¿Â ºí·° Russian Splits Hands on Block_ 327
99. ·¯½Ã¾È ½ºÇø´ ÇÚµå ºñÇÏÀεå Çìµå Russian Splits Hands behind Head _328
100. Ç® ½ºÇø´ Full Splits _329
101. ´õ »çÀÌµå ¿þÀÌ ½ËÆà ½ºÆ®·¹Ä¡ The Side Way Sitting Stretch _330
101. ´õ »çÀÌµå ¿þÀÌ ½ËÆà ½ºÆ®·¹Ä¡ The Side Way Sitting Stretch _331
102. ·¯½Ã¾È ½ºÄõÆ® Russian Squats _332
103. ½ºÄõÆ® À§µå ¿ø ·¹±×_333
ÀúÀÚ¿¡ ´ëÇÏ¿© About the Author Reiner Grootenhuis _335
°øµ¿ ÀúÀÚ¿¡ ´ëÇÏ¿© About the Co-Authors Felicitas Ruthe_336
°øµ¿ ÀúÀÚ¿¡ ´ëÇÏ¿© About the Co-Author Murielle Pickard-Dellis _337
°øµ¿ ÀúÀÚ¿¡ ´ëÇÏ¿© About the Co-Author Suus Wilms _338
»çÁø ¸ðµ¨¿¡ ´ëÇÏ¿© About the Photo Models _339
Ç¥Áö »çÁø µÞ À̾ߡþ¡þ¡þ±â The story behind the cover photos_ 342
»çÁø ÃÔ¿µ Àå¼Ò Photoshoot Locations pilates-powers _346
ÀÌ ¼³¸í¼¿¡ »ç¿ëµÈ °³ÇõÀÚµé Reformers used for this manual_ 347
ÆÄÆ® 2ÀÇ ¿îµ¿ Çö´ë ¿îµ¿ º¸¿Ï 1/2 Exercises in Part 2 Modern Exercise Complements 1/2 _348¡þ
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Reiner Grootenhuis [Àú]
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