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    ISBN(13) : 9791190322126
       ¹ßÇàÀÏ : 2020-03-20  /   1ÆÇ   /   200 ÆäÀÌÁö
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Part ¥°ÇʶóÅ×½º ÀÌ·Ð 1

ÇʶóÅ×½ºÀÇ ¿ª»ç 2
ÇʶóÅ×½ºÀÇ 1¼¼´ë Á¦ÀÚµé 6
ÇʶóÅ×½ºÀÇ Ã¶ÇÐ 10
ÇʶóÅ×½ºÀÇ ¿ø¸® 12
ÇʶóÅ×½º ¿ë¾î 14
ÇʶóÅ×½ºÀÇ ±âº» ÇØºÎÇÐ ¿ë¾î 18
ÇʶóÅ×½ºÀÇ ÀÚ¼¼ ºÐ¼® 20


Part ¥± ¸ÅÆ® ÇʶóÅ×½º¿Í ¼Òµµ±¸ ÀÀ¿ë ÇÁ·Î±×·¥ 27

ÄÚ¾î Core 29
ÄÚ¾î ¾ÈÁ¤¼º Core Stability 31
¸ÅÆ® Pelvic Clock 32
¸ÅÆ® Torso Twist 33
¼Òµµ±¸ Torso Twist 34
¸ÅÆ® Knee Stirs 36
¸ÅÆ® Knee to Chest & Figure 4 37
¸ÅÆ® Marching 38
¼Òµµ±¸ Marching 39
¸ÅÆ® Toe Tap 41
¼Òµµ±¸ Toe Tap 42
¸ÅÆ® Pelvic Stabilization 44
¼Òµµ±¸ Pelvic Stabilization 45
¸ÅÆ® Heel Slide 47



ÄÚ¾î ±Ù·Â Core Strength 49
¸ÅÆ® 3-Way Hip Stretch 50
¸ÅÆ® Hundred 52
¼Òµµ±¸ Hundred 53
¸ÅÆ® Roll Up 56
¼Òµµ±¸ Roll Up 57
¸ÅÆ® Single Leg Circle 61
¼Òµµ±¸ Single Leg Circle 62
¸ÅÆ® Rolling 64
¼Òµµ±¸ Rolling 65
¸ÅÆ® Single Leg Stretch 68
¼Òµµ±¸ Single Leg Stretch 69
¸ÅÆ® Double Leg Stretch 71
¼Òµµ±¸ Double Leg Stretch 72
¸ÅÆ® Criss Cross 74
¼Òµµ±¸ Criss Cross 75
¸ÅÆ® Single Straight Leg Stretch 76
¼Òµµ±¸ Single Straight Leg Stretch 77
¸ÅÆ® Double Straight Leg Stretch 79
¼Òµµ±¸ Double Straight Leg Stretch 80



ÄÚ¾î ÆÄ¿ö Core Power 83
¸ÅÆ® Teaser 84
¼Òµµ±¸ Teaser 85
¸ÅÆ® Roll Over 88
¼Òµµ±¸ Roll Over 90
¸ÅÆ® Corkscrew 92
¼Òµµ±¸ Corkscrew 93
¸ÅÆ® Scissors 95
¼Òµµ±¸ Scissors 96
¸ÅÆ® Bicycle 98
¼Òµµ±¸ Bicycle 100
¸ÅÆ® Seal 102
¸ÅÆ® Jackknife 103
¸ÅÆ® Control Balance 104
¸ÅÆ® Boomerang 105
¸ÅÆ® Push Up 107
¼Òµµ±¸ Push Up 108
¸ÅÆ® Single leg push up 110
¸ÅÆ® Leg Pull Front 111
¼Òµµ±¸ Leg Pull Front 112
¸ÅÆ® Leg Pull 115
¼Òµµ±¸ Leg Pull 116



ôÃßÀÇ °¡µ¿¼º°ú ¾ÈÁ¤¼º Spine Mobility & Stability 119
¸ÅÆ® Coccyx Curls 120
¸ÅÆ® Bridge(Typewriter, Hip Dips) 121
¼Òµµ±¸ Bridge 122
¸ÅÆ® Cat 123
¼Òµµ±¸ Cat 124
¸ÅÆ® Tail Wag 126
¸ÅÆ® Saw 127
¼Òµµ±¸ Saw 128
¸ÅÆ® Spine Twist 131
¼Òµµ±¸ Spine Twist 132
¸ÅÆ® Snake 134



¾î±úÀÇ °¡µ¿¼º°ú ¾ÈÁ¤¼º Shoulder Mobility & Stability 137
¸ÅÆ® Shoulder Shrugs 138
¼Òµµ±¸ Shoulder Shrugs 139
¸ÅÆ® Shoulder Slaps 140
¼Òµµ±¸ Shoulder Slaps 141
¸ÅÆ® Arm Reach & Chicken Wing 142
¼Òµµ±¸ Arm Reach & Chicken Wing 143
¸ÅÆ® Rainbow 144
¼Òµµ±¸ Rainbow 145
¸ÅÆ® Pinwheel 146
¼Òµµ±¸ Pinwheel 147



µî °­È­ Back Strengthening 149
¸ÅÆ® Swan 150
¼Òµµ±¸ Swan 152
¸ÅÆ® Swan Dive 154
¼Òµµ±¸ Swan Dive 155
¸ÅÆ® Swimming 157
¼Òµµ±¸ Swimming 158
¸ÅÆ® Single Leg Kick 160
¼Òµµ±¸ Single Leg Kick 161
¸ÅÆ® Double Leg Kick 163
¼Òµµ±¸ Double Leg Kick 164



Ãø¸é°ú ÇÏÁö °­È­ Lateral System & Lower Body Strengthening 167
¸ÅÆ® Side Leg Lifts 168
¼Òµµ±¸ Side Leg Lifts 169
¸ÅÆ® Side Leg Circles 171
¼Òµµ±¸ Side Leg Circles 172
¸ÅÆ® Side Leg Kick 175
¼Òµµ±¸ Side Leg Kick 176
¸ÅÆ® Spine Stretch 178
¼Òµµ±¸ Spine Stretch 179
¸ÅÆ® Side Bend Stretch 182
¼Òµµ±¸ Side Bend Stretch 183
¸ÅÆ® Side Kicks Kneeling 187
¸ÅÆ® Side Bend 188
¸ÅÆ® Star 189
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