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ÇʶóÅ×½º´Â µ¶ÀÏÀÎ Á¶¼Á ÈĹöÅͽº ÇʶóÅ×½º(Joseph Hubertus Pilates, 1883~?1967)°¡ °³¹ßÇÑ mind-body exerciseÀÎ ÀçȰ¿îµ¿¿ä ¹ý À̸ç, ±×ÀÇ »ì¾Æ»ýÀü¿¡´Â contrology Áï, Á¶ÀýÇÐÀ̶ó ºÒ·È°í, »ç¸ÁÇÑ ÀÌÈÄ¿¡´Â ±×ÀÇ 1¼¼´ë Á¦Àڵ鿡 ÀÇÇØ¼ ÇʶóÅ×½ºÀÇ ÀçȰ¸Þ ¼Ò µå ¡®ÇʶóÅ×½º¡¯·Î ºÒ¸®°Ô µÈ´Ù. ±×°¡ °³¹ßÇÑ ´ëÇ¥ÀûÀÎ ¸ÅÆ® µ¿ÀÛµéÀº ÀçȰÀ» À§ÇØ Æ®·¹ÀÌ´×Çß´ø üÁ¶, ¿ä°¡, ¾Ö´Ï¸Ö Ç÷οì, º¹ ½Ì µî ¿©·¯ ¿îµ¿µéÀ» Á¢¸ñÇÏ¿© °³¹ßµÇ¾ú´Ù. ±×¸®°í ±×ÀÇ ¸ÅÆ® µ¿ÀÛ¿¡´Â ½ÅüÀÇ ÀÚ°¡ÀúÇ×À» »ç¿ëÇÏ¿© ÄÚ¾î °È¿Í ¿äÃß¡¤°ñ¹Ý ¾È Á¤¼º ±×¸®°í ½ÅüÀÇ °¡µ¿¼ºÀ» °¡Àå È¿°úÀûÀ¸·Î ¹ß´Þ½ÃŰ¸ç ±â´ÉÀûÀÎ ¿òÁ÷ÀÓ ÆÐÅÏÀ» Çâ»ó½Ãų ¼ö ÀÖ´Â µ¿ÀÛµéÀÌ ´Ü°èº°·Î ¸Å¿ì È¿ À²ÀûÀ¸·Î Â¥¿© ÀÖ´Ù. ÀÌ·¯ÇÑ Á¶¼Á ÇʶóÅ×½ºÀÇ ¸ÅÆ® ÇÁ·Î±×·¥À» Àß ÀÌÇØÇÏ°í ±âº»ÀûÀÎ ÇʶóÅ×½ºÀÇ ¿ø¸®¿¡ ÀÔ°¢ÇÏ¿© ´õ¿í ´õ ¹ßÀü µÈ ÇʶóÅ×½º ÇÁ·Î±×·¥À» ¼±º¸ÀÏ Çʿ䰡 Àֱ⿡ º» Àú¼¿¡¼´Â 17³â ÀÌ»óµÈ Áöµµ°æ·Â°ú ³ëÇÏ¿ì·Î Çö´ëÀεéÀÇ °Ç°À¯Áö¸¦ À§ÇÑ ¸Å Æ® ÇʶóÅ×½º ÇÁ·Î±×·¥À» µû¶óÇϱ⠽±°Ô Á¦°øÇϰíÀÚ ÇÑ´Ù.
¶ÇÇÑ ±¹³»¿¡¼ À¯ÀÏÇÏ°Ô ±¹Á¦ÇʶóÅ×½º ÀÚ°ÝÁõÀ» 4°³ ÀÌ»ó ÃëµæÇÑ (Balanced Body Master Instructor, Lolita San Miguel Disciples, Ellie Herman Studio Pilates, Polestar Pilates) º» ÀúÀÚ´Â ´Ù¾çÇÑ ÀÚ°ÝÁõ °úÁ¤¿¡ ÀÖ´Â ¸ÅÆ® ÇʶóÅ×½º Ä¿¸®Å§·³ Áß Çٽɰú ÀåÁ¡¸¸À» ÃëÇÕÇØ º» Àú¼¸¦ ÁýÇÊÇÏ¿´´Ù.
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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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