필라테스 해부학

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

Abby Ellsworth