¼öÇè¼ | Âü°í¼ | Àڰݼ | ÀϹݵµ¼ | + ½°ÅÍ |
´©±¸¿¡°Ô³ª ¾ÈÀüÇÏ°í È¿°úÀûÀÎ ¸ÅÆ® ½ºÆ®·¹Äª µå¸²À§µå¿¡½º/Anthony Lett
- »óÇ°Á¤º¸
- »óÇ°Æò°¡
- »óÇ°¹®ÀÇ
- ¹è¼Û/¹ÝÇ°/ȯºÒ
¡Ø ¾Ë·Áµå¸³´Ï´Ù.
¹ßÇàÀÏ : 2022-02-10
ISBN | 9791197619342(1197619348) |
---|---|
Âʼö | 156ÂÊ |
Å©±â | 210 * 280 mm ÆÇÇü¾Ë¸² |
Ã¥¼Ò°³
ÀÌ Ã¥ÀÌ ¼ÓÇÑ ºÐ¾ß
Safe, effective mat stretches for everybody
Àú¸íÇÑ °¿¬°¡ÀÌÀÚ, °»ç, ÇʶóÅ×½º º£½ºÆ®¼¿·¯ ÀÛ°¡ÀÎ ¾Ø¼Ò´Ï ·¿ÀÌ ¼±º°ÇÑ ¹°¸®Ä¡·á, Á¤°ñÀÇÇÐ, ¿ä°¡, ÇʶóÅ×½º, ¹«¼ú, ¹«¿ë ±â¹Ý ½ºÆ®·¹Äª¹ýÀ» ¼Ò°³ÇÕ´Ï´Ù. 20³â ÀÌ»óÀÇ ½Ç¹«¿¬±¸¸¦ ÅëÇØ ´ç½Å¿¡°Ô °¡Àå ¾ÈÀüÇÏ°í È¿°úÀûÀÎ “Çٽɔ ³»¿ë¸¸À» ÀüÇØ µå¸³´Ï´Ù.
±×´Â 25°³±¹ÀÇ °Ç° Àü¹®°¡µé¿¡°Ô ½ºÆ®·¹Äª¿¡ ´ëÇÑ °¿¬À» ¼±»çÇÔ°ú ´õºÒ¾î, ¼¼°è ÃÖ°í °¡¶óµ¥ °í¼öµé, ¸ð½ºÅ©¹ÙÀÇ ·¯½Ã¾Æ º¼¼îÀÌ ¹ß·¹ ´Ü¿øµé, ¼öõ ¸íÀÇ ¿Á¤ÀûÀÎ À§ÄËµå ¿ö¸®¾î, ±×¸®°í È£ÁÖ ¼ºÎ ¿ÀÁöÀÇ ¿øÁֹεé±îÁöµµ ÁöµµÇØ ¿À°í ÀÖ½À´Ï´Ù. Æ÷Áî Áß½ÉÀÌ ¾Æ´Ñ »ç¶÷ Áß½ÉÀÇ ±×ÀÇ ÇÁ·Î±×·¥Àº ¸» ±×´ë·Î ¿ì¸® “¸ðµÎÀÇ ¸ö(every body)”À» À§ÇÑ ±³À°ÀÔ´Ï´Ù.
±×ÀÇ ¼³¸íÀº °£°áÇÏ°í ¸íÈ®ÇÏ°Ô PNF Å×Å©´Ð È°¿ë¹ýÀ» ¾È³»ÇØ ÁÝ´Ï´Ù. ´ç½ÅÀÇ À¯¿¬¼º ½ÀµæÀ» ÃËÁøÇØ ÁÖ°í, ÀÌÇظ¦ µµ¿ï °íÇØ»óµµ 3D ÇغÎÇÐ À̹ÌÁö¸¦ Á¦°øÇÕ´Ï´Ù. µ¿ÀÛÀ» ¿Ã¹Ù¸£°Ô ¿¬½ÀÇÏ°í ÀÖ´Ù´Â È®½ÅÀ» º¸ÀåÇØ ÁÖ´Â °üÀý ¹× ±ÙÀ°¿¡ ´ëÇÑ ¾È³»¸¦ Á¦½ÃÇØ ÁÖ¸ç, ´©±¸³ª µû¶ó Çϱ⠽¬¿î ½ºÆ®·¹Äª¹ýÀ» ¼Ò°³ÇØ µå¸³´Ï´Ù.
°ñ°Ý(»À)ÀÇ ¸ð¾ç°ú °°Àº °³ÀÎÂ÷·Î ÀÎÇØ, ´©±º°¡¿¡°Ô´Â È¿°úÀûÀÎ ½ºÆ®·¹Äª¹ýÀÌ ´Ù¸¥ ÀÌ¿¡°Ô´Â ¾Ë¸ÂÁö ¾ÊÀ» ¼öµµ Àֱ⿡, ´Ù¾çÇÑ °¢ ±ÙÀ°º° °³ÀÎ ¹× ±×·ì ½ºÆ®·¹Äª¹ýÀ» ³í¸®ÀûÀÌ°í °£·«ÇÑ ¼³¸í ¹× À̹ÌÁö¿Í ÇÔ²² Á¦°øÇØ µå¸³´Ï´Ù. ´Ù³â°£ÀÇ ½ÅüÀû ¿¬±¸¿¡ ±â¹ÝÇÑ ÀÌ·¯ÇÑ ½ÇÁúÀûÀÌ°í ½Ç¿ëÀûÀÎ Á¢±Ù¹ýÀ» ÅëÇØ ´ç½Å¿¡°Ô ²À ¸Â´Â ½ºÆ®·¹Äª¹ýÀ» ã¾Æ ³ª°¡½Ç ¼ö ÀÖµµ·Ï ¾à¼Óµå¸³´Ï´Ù.
±×´Â 25°³±¹ÀÇ °Ç° Àü¹®°¡µé¿¡°Ô ½ºÆ®·¹Äª¿¡ ´ëÇÑ °¿¬À» ¼±»çÇÔ°ú ´õºÒ¾î, ¼¼°è ÃÖ°í °¡¶óµ¥ °í¼öµé, ¸ð½ºÅ©¹ÙÀÇ ·¯½Ã¾Æ º¼¼îÀÌ ¹ß·¹ ´Ü¿øµé, ¼öõ ¸íÀÇ ¿Á¤ÀûÀÎ À§ÄËµå ¿ö¸®¾î, ±×¸®°í È£ÁÖ ¼ºÎ ¿ÀÁöÀÇ ¿øÁֹεé±îÁöµµ ÁöµµÇØ ¿À°í ÀÖ½À´Ï´Ù. Æ÷Áî Áß½ÉÀÌ ¾Æ´Ñ »ç¶÷ Áß½ÉÀÇ ±×ÀÇ ÇÁ·Î±×·¥Àº ¸» ±×´ë·Î ¿ì¸® “¸ðµÎÀÇ ¸ö(every body)”À» À§ÇÑ ±³À°ÀÔ´Ï´Ù.
±×ÀÇ ¼³¸íÀº °£°áÇÏ°í ¸íÈ®ÇÏ°Ô PNF Å×Å©´Ð È°¿ë¹ýÀ» ¾È³»ÇØ ÁÝ´Ï´Ù. ´ç½ÅÀÇ À¯¿¬¼º ½ÀµæÀ» ÃËÁøÇØ ÁÖ°í, ÀÌÇظ¦ µµ¿ï °íÇØ»óµµ 3D ÇغÎÇÐ À̹ÌÁö¸¦ Á¦°øÇÕ´Ï´Ù. µ¿ÀÛÀ» ¿Ã¹Ù¸£°Ô ¿¬½ÀÇÏ°í ÀÖ´Ù´Â È®½ÅÀ» º¸ÀåÇØ ÁÖ´Â °üÀý ¹× ±ÙÀ°¿¡ ´ëÇÑ ¾È³»¸¦ Á¦½ÃÇØ ÁÖ¸ç, ´©±¸³ª µû¶ó Çϱ⠽¬¿î ½ºÆ®·¹Äª¹ýÀ» ¼Ò°³ÇØ µå¸³´Ï´Ù.
°ñ°Ý(»À)ÀÇ ¸ð¾ç°ú °°Àº °³ÀÎÂ÷·Î ÀÎÇØ, ´©±º°¡¿¡°Ô´Â È¿°úÀûÀÎ ½ºÆ®·¹Äª¹ýÀÌ ´Ù¸¥ ÀÌ¿¡°Ô´Â ¾Ë¸ÂÁö ¾ÊÀ» ¼öµµ Àֱ⿡, ´Ù¾çÇÑ °¢ ±ÙÀ°º° °³ÀÎ ¹× ±×·ì ½ºÆ®·¹Äª¹ýÀ» ³í¸®ÀûÀÌ°í °£·«ÇÑ ¼³¸í ¹× À̹ÌÁö¿Í ÇÔ²² Á¦°øÇØ µå¸³´Ï´Ù. ´Ù³â°£ÀÇ ½ÅüÀû ¿¬±¸¿¡ ±â¹ÝÇÑ ÀÌ·¯ÇÑ ½ÇÁúÀûÀÌ°í ½Ç¿ëÀûÀÎ Á¢±Ù¹ýÀ» ÅëÇØ ´ç½Å¿¡°Ô ²À ¸Â´Â ½ºÆ®·¹Äª¹ýÀ» ã¾Æ ³ª°¡½Ç ¼ö ÀÖµµ·Ï ¾à¼Óµå¸³´Ï´Ù.
¸ñÂ÷
¿ªÀÚ ¼¹® Translator Preface
¼¹® Preface
½ÃÀÛÇϱâ Àü, ½ºÆ®·¹Ä¡ÇÍ¿¡ ´ëÇÏ¿© About StretchFit before you start
ÆÄÆ® A
ÆÄÆ® B: À̾߱ê°Å¸®
Chapter 1: ÀåµýÁö/ Á¾¾Æ¸®/ ¹ß The Calves/Lower leg/Foot
Muscle Chart: Foot, Lower Leg & Knee
1 ¾É¾Æ¼ ¹ß¹Ù´Ú ½ºÆ®·¹Äª Seated Toe Extension
2 ¼¼ ÀåµýÁö ½ºÆ®·¹Äª Standing Calf
3 ´©¿ö¼ ½ºÆ®·¦À» È°¿ëÇÑ ÀåµýÁö ½ºÆ®·¹Äª Lying Calf with Strap
4 ÇÑ ´Ù¸® °¾ÆÁö ÀÚ¼¼ One Leg Dog Pose
5 ÇÑ ´Ù¸® °¾ÆÁö ÀÚ¼¼ ÀÀ¿ë One Leg Dog Pose Variation
6 ¹ß°¡¶ô ±¸ºÎ¸®±â Toe Flexion
7 ¾É¾Æ¼ ¾ÕÁ¤°±Ù ½ºÆ®·¹Äª Seated Tibialis Anterior
8 ¹Ù´Ú¿¡¼ ¾ÕÁ¤°±Ù ½ºÆ®·¹Äª Floor Tibialis Anterior
9 ¾É¾Æ¼ ¾ÈÂʹøÁü ½ºÆ®·¹Äª Seated Inversion
10 ½ºÆ®·¦À» È°¿ëÇÑ ¾ÈÂʹøÁü ½ºÆ®·¹Äª Inversion with Strap
11 ¾É¾Æ¼ °¡ÂʹøÁü ½ºÆ®·¹Äª Seated Eversion
12 ½ºÆ®·¦À» È°¿ëÇÑ °¡ÂʹøÁü ½ºÆ®·¹Äª Eversion with Strap
Chapter 2: µÚ³Ò´Ù¸®±Ù Hamstrings
Muscle Chart: Hip & Knee
13 Æû ·Ñ·¯¸¦ È°¿ëÇÑ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Foam Roller Hamstrings
14 µÚ³Ò´Ù¸®±Ù°ú º¼±â±Ù ´À²¸ º¸±â Hamstring Glute Exploration
15 ÆÄÆ®³Ê¿Í ÇÔ²² µÚ³Ò´Ù¸®±Ù º¼±â±Ù ½ºÆ®·¹Äª Hamstring Glute Partner
16 ´©¿ö¼ ´Ù¸® ¾ÈÂÊ°ú °¡ÂÊ ½ºÆ®·¹Äª Lying Medial and Lateral
17 ´Ù¸® »¸°í ´©¿ö¼ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Lying Straight Leg Hamstring
18 ´Ù¸® ±¸ºÎ¸®°í ¾É¾Æ¼ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Seated Bent-Leg Hamstring
19 ÆÄÆ®³Ê¿Í ÇÔ²² ¾É¾Æ¼ ÀåµýÁö¿Í µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Seated Calf, Hamstring Partner
Chapter 3: ¾ûµ¢°üÀý ±ÁÈû±Ù°ú ³Ò´Ù¸®³×°¥·¡±Ù The Hip Flexors and Quadriceps
Muscle Chart: Hip & Knee
20 Æû ·Ñ·¯¸¦ È°¿ëÇÑ µÚ³Ò´Ù¸®±Ù, º¼±â±Ù&¾ûµ¢°üÀý ±ÁÈû±Ù ½ºÆ®·¹Äª Foam Roller Hamstrings Glute and Hip Flexors
21 ¹«¸ ±¸ºÎ¸° ÀÚ¼¼¿¡¼ ¹Ú½º¸¦ È°¿ëÇÑ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Kneeling Quadriceps Box
22 ¹«¸ ±¸ºÎ¸° ÀÚ¼¼¿¡¼ ¾ûµ¢°üÀý ±ÁÈû±Ù ½ºÆ®·¹Äª Kneeling Hip Flexors
23 ¾þµå¸° ÀÚ¼¼¿¡¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Lying Quadriceps
24 ¾þµå¸° ÀÚ¼¼¿¡¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª ÀÀ¿ë Lying Quadriceps Variation
25 ¼¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Standing Quadricep
26 °íÁú¶ó ÀÚ¼¼ Floor Godzilla
27 ·±Áö ÀÚ¼¼ Lunge Pose
28 ·±Áö ÀÚ¼¼ ÀÀ¿ë Lunge Pose Variation
Chapter 4: º¼±âºÎÀ§The Gluteal Region
Muscle Chart: Hip
29 ¾É¾Æ¼ ¾ûµ¢°üÀý ½ºÆ®·¹Äª Seated Hip
30 Å©¸®½º Å©·Î½º ÀÚ¼¼ Criss Cross
31 ¹Ú½º¸¦ È°¿ëÇÑ ºñµÑ±â ÀÚ¼¼ Box Pigeon
32 ¹Ú½º¸¦ È°¿ëÇÑ Æ®À§½ºÆ® ÀÚ¼¼ Box Twist
33 ºñµÑ±â ÀÚ¼¼ Pigeon
Chapter 5: ¸ðÀ½±ÙThe Adductors
Muscle Chart: Hip & Knee
34 °³±¸¸® ÀÚ¼¼ The Frog
35 ÇÑ ´Ù¸® ±¸ºÎ¸®°í ¸ðÀ½±Ù ½ºÆ®·¹Äª Kneeling Short Long
36 ´©¿ö¼ ¸ðÀ½±Ù ½ºÆ®·¹Äª Lying Adductors
37 ÆÄÆ®³Ê¿Í ÇÔ²² ¾É¾Æ¼ ¸ðÀ½±Ù ½ºÆ®·¹Äª Seated Partner Adductors
38 ´Ù¸® ±¸ºÎ¸®°í ¾É¾Æ¼ ½ºÇø´ ÀÚ¼¼ Seated Bent Leg Split
Chapter 6: ¸öÅë The Trunk
Muscle Chart: Trunk
39 ¾×¼¿·¯·¹ÀÌÅÍ ÀÚ¼¼ The Accelerator
40 ¸Å´Þ¸° ÀÚ¼¼ The Dangler
41 °í¾çÀÌ ÀÚ¼¼ The Cat
42 µÚ³Ò´Ù¸®±Ù°ú ôÃß ÄÞº¸ ½ºÆ®·¹Äª Hamstring Spine Combo
43 º¸¼ö¸¦ È°¿ëÇÑ ¹é ¹êµå ÀÚ¼¼ BOSU Back Bend
44 ÄÚºê¶ó ÀÚ¼¼ The Cobra
45 ¹Ú½º¸¦ È°¿ëÇÑ ¹ÙÄû ÀÚ¼¼ Box Wheel
46 ¹Ù´Ú¿¡¼ ÇÏ´Â ¹ÙÄû ÀÚ¼¼ Floor Wheel
47 ¾É¾Æ¼ ȸÀüÇϱâ Seated Rotation
48 ´©¿ö¼ ȸÀüÇϱâ Lying Rotation
49 ÀÚµ¿Â÷ Ãæµ¹ ÀÚ¼¼ Car Crash
50 ´ç±â°í ¹Ð±â Pull and Push
51 Æû ·Ñ·¯¸¦ È°¿ëÇÑ Àξî ÀÚ¼¼ Foam Roller Mermaid
52 ¹Ù´Ú¿¡¼ ÇÏ´Â »çÀÌµå ¹êµå Floor Side Bend
53 ¾É¾Æ¼ »çÀÌµå ¹êµå Seated Side Bend
54 ¾É¾Æ¼ »çÀÌµå ¹êµå ÀÀ¿ë Seated Side Bend Variation
Chapter 7: °¡½¿, ÆÈ ±×¸®°í ¾î±ú The chest, Arms and Shoulder
Muscle Chart: Arm, Wrist, Shoulder & Hands
55 ¹Ú½º¸¦ È°¿ëÇÑ ³ÐÀºµî±Ù ½ºÆ®·¹Äª Box Lats
56 Æû ·Ñ·¯¸¦ È°¿ëÇÑ °¡½¿±Ù ½ºÆ®·¹Äª Foam Roller Pectoralis Stretch
57 ¾þµå·Á¼ Å«°¡½¿±Ù ½ºÆ®·¹Äª Lying Pectoralis Major
58 ¾þµå·Á¼ À§Æȵΰ¥·¡±Ù ½ºÆ®·¹Äª Lying bicep
59 ¼¼ ÀÛÀº°¡½¿±Ù ½ºÆ®·¹Äª Standing Pectoralis Minor
60 À§Æȼ¼°¥·¡±Ù/³ÐÀºµî±Ù ½ºÆ®·¹Äª Tricep/Lats
61 ÆÄÆ®³Ê¿Í ÇÔ²² ¾ÈÂʵ¹¸²±Ù ½ºÆ®·¹Äª Partner Internal Rotators
62 ÆÄÆ®³Ê¿Í ÇÔ²² °¡Âʵ¹¸²±Ù ½ºÆ®·¹Äª Partner External Rotators
63 ¸·´ë¸¦ È°¿ëÇÑ ¾ÈÂʵ¹¸²±Ù ½ºÆ®·¹Äª Stick Internal Rotators
64 ¾Æ·¡ÆÈÆï±Ù ½ºÆ®·¹Äª Forearm Extensors
65 ¾Æ·¡ÆȱÁÈû±Ù ½ºÆ®·¹Äª Forearm Flexors
66 ¾þħ±Ù ½ºÆ®·¹Äª Pronators
Chapter 8: ¸ñ The Neck
Muscle Chart: Neck
67 ¸ñ ±ÁÈû±Ù ½ºÆ®·¹Äª Neck Flexion
68 ¸ñ ±ÁÈû±Ù°ú µ¹¸²±Ù ½ºÆ®·¹Äª Neck Flexion and Rotation
69 ¸ñ ¿·±ÁÈû±Ù ½ºÆ®·¹Äª Neck Lateral Flexion
70 ¸ñ µ¹¸²±Ù ½ºÆ®·¹Äª Neck Rotation
71 ¸ñ Æï±Ù°ú µ¹¸²±Ù ½ºÆ®·¹Äª Neck Extension and Rotation
72 ÅÎ ½ºÆ®·¹Äª Jaw Extension
Chapter 9: ´Ù¸® ½ºÆ®·¹Äª(½ºÇø´) The Split
73 ½ºÇø´ ÀÚ¼¼ The Split
¸ÎÀ½¸» Concluding comments
Âü°í¹®Çå Bibliography
¼¹® Preface
½ÃÀÛÇϱâ Àü, ½ºÆ®·¹Ä¡ÇÍ¿¡ ´ëÇÏ¿© About StretchFit before you start
ÆÄÆ® A
ÆÄÆ® B: À̾߱ê°Å¸®
Chapter 1: ÀåµýÁö/ Á¾¾Æ¸®/ ¹ß The Calves/Lower leg/Foot
Muscle Chart: Foot, Lower Leg & Knee
1 ¾É¾Æ¼ ¹ß¹Ù´Ú ½ºÆ®·¹Äª Seated Toe Extension
2 ¼¼ ÀåµýÁö ½ºÆ®·¹Äª Standing Calf
3 ´©¿ö¼ ½ºÆ®·¦À» È°¿ëÇÑ ÀåµýÁö ½ºÆ®·¹Äª Lying Calf with Strap
4 ÇÑ ´Ù¸® °¾ÆÁö ÀÚ¼¼ One Leg Dog Pose
5 ÇÑ ´Ù¸® °¾ÆÁö ÀÚ¼¼ ÀÀ¿ë One Leg Dog Pose Variation
6 ¹ß°¡¶ô ±¸ºÎ¸®±â Toe Flexion
7 ¾É¾Æ¼ ¾ÕÁ¤°±Ù ½ºÆ®·¹Äª Seated Tibialis Anterior
8 ¹Ù´Ú¿¡¼ ¾ÕÁ¤°±Ù ½ºÆ®·¹Äª Floor Tibialis Anterior
9 ¾É¾Æ¼ ¾ÈÂʹøÁü ½ºÆ®·¹Äª Seated Inversion
10 ½ºÆ®·¦À» È°¿ëÇÑ ¾ÈÂʹøÁü ½ºÆ®·¹Äª Inversion with Strap
11 ¾É¾Æ¼ °¡ÂʹøÁü ½ºÆ®·¹Äª Seated Eversion
12 ½ºÆ®·¦À» È°¿ëÇÑ °¡ÂʹøÁü ½ºÆ®·¹Äª Eversion with Strap
Chapter 2: µÚ³Ò´Ù¸®±Ù Hamstrings
Muscle Chart: Hip & Knee
13 Æû ·Ñ·¯¸¦ È°¿ëÇÑ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Foam Roller Hamstrings
14 µÚ³Ò´Ù¸®±Ù°ú º¼±â±Ù ´À²¸ º¸±â Hamstring Glute Exploration
15 ÆÄÆ®³Ê¿Í ÇÔ²² µÚ³Ò´Ù¸®±Ù º¼±â±Ù ½ºÆ®·¹Äª Hamstring Glute Partner
16 ´©¿ö¼ ´Ù¸® ¾ÈÂÊ°ú °¡ÂÊ ½ºÆ®·¹Äª Lying Medial and Lateral
17 ´Ù¸® »¸°í ´©¿ö¼ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Lying Straight Leg Hamstring
18 ´Ù¸® ±¸ºÎ¸®°í ¾É¾Æ¼ µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Seated Bent-Leg Hamstring
19 ÆÄÆ®³Ê¿Í ÇÔ²² ¾É¾Æ¼ ÀåµýÁö¿Í µÚ³Ò´Ù¸®±Ù ½ºÆ®·¹Äª Seated Calf, Hamstring Partner
Chapter 3: ¾ûµ¢°üÀý ±ÁÈû±Ù°ú ³Ò´Ù¸®³×°¥·¡±Ù The Hip Flexors and Quadriceps
Muscle Chart: Hip & Knee
20 Æû ·Ñ·¯¸¦ È°¿ëÇÑ µÚ³Ò´Ù¸®±Ù, º¼±â±Ù&¾ûµ¢°üÀý ±ÁÈû±Ù ½ºÆ®·¹Äª Foam Roller Hamstrings Glute and Hip Flexors
21 ¹«¸ ±¸ºÎ¸° ÀÚ¼¼¿¡¼ ¹Ú½º¸¦ È°¿ëÇÑ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Kneeling Quadriceps Box
22 ¹«¸ ±¸ºÎ¸° ÀÚ¼¼¿¡¼ ¾ûµ¢°üÀý ±ÁÈû±Ù ½ºÆ®·¹Äª Kneeling Hip Flexors
23 ¾þµå¸° ÀÚ¼¼¿¡¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Lying Quadriceps
24 ¾þµå¸° ÀÚ¼¼¿¡¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª ÀÀ¿ë Lying Quadriceps Variation
25 ¼¼ ³Ò´Ù¸®³×°¥·¡±Ù ½ºÆ®·¹Äª Standing Quadricep
26 °íÁú¶ó ÀÚ¼¼ Floor Godzilla
27 ·±Áö ÀÚ¼¼ Lunge Pose
28 ·±Áö ÀÚ¼¼ ÀÀ¿ë Lunge Pose Variation
Chapter 4: º¼±âºÎÀ§The Gluteal Region
Muscle Chart: Hip
29 ¾É¾Æ¼ ¾ûµ¢°üÀý ½ºÆ®·¹Äª Seated Hip
30 Å©¸®½º Å©·Î½º ÀÚ¼¼ Criss Cross
31 ¹Ú½º¸¦ È°¿ëÇÑ ºñµÑ±â ÀÚ¼¼ Box Pigeon
32 ¹Ú½º¸¦ È°¿ëÇÑ Æ®À§½ºÆ® ÀÚ¼¼ Box Twist
33 ºñµÑ±â ÀÚ¼¼ Pigeon
Chapter 5: ¸ðÀ½±ÙThe Adductors
Muscle Chart: Hip & Knee
34 °³±¸¸® ÀÚ¼¼ The Frog
35 ÇÑ ´Ù¸® ±¸ºÎ¸®°í ¸ðÀ½±Ù ½ºÆ®·¹Äª Kneeling Short Long
36 ´©¿ö¼ ¸ðÀ½±Ù ½ºÆ®·¹Äª Lying Adductors
37 ÆÄÆ®³Ê¿Í ÇÔ²² ¾É¾Æ¼ ¸ðÀ½±Ù ½ºÆ®·¹Äª Seated Partner Adductors
38 ´Ù¸® ±¸ºÎ¸®°í ¾É¾Æ¼ ½ºÇø´ ÀÚ¼¼ Seated Bent Leg Split
Chapter 6: ¸öÅë The Trunk
Muscle Chart: Trunk
39 ¾×¼¿·¯·¹ÀÌÅÍ ÀÚ¼¼ The Accelerator
40 ¸Å´Þ¸° ÀÚ¼¼ The Dangler
41 °í¾çÀÌ ÀÚ¼¼ The Cat
42 µÚ³Ò´Ù¸®±Ù°ú ôÃß ÄÞº¸ ½ºÆ®·¹Äª Hamstring Spine Combo
43 º¸¼ö¸¦ È°¿ëÇÑ ¹é ¹êµå ÀÚ¼¼ BOSU Back Bend
44 ÄÚºê¶ó ÀÚ¼¼ The Cobra
45 ¹Ú½º¸¦ È°¿ëÇÑ ¹ÙÄû ÀÚ¼¼ Box Wheel
46 ¹Ù´Ú¿¡¼ ÇÏ´Â ¹ÙÄû ÀÚ¼¼ Floor Wheel
47 ¾É¾Æ¼ ȸÀüÇϱâ Seated Rotation
48 ´©¿ö¼ ȸÀüÇϱâ Lying Rotation
49 ÀÚµ¿Â÷ Ãæµ¹ ÀÚ¼¼ Car Crash
50 ´ç±â°í ¹Ð±â Pull and Push
51 Æû ·Ñ·¯¸¦ È°¿ëÇÑ Àξî ÀÚ¼¼ Foam Roller Mermaid
52 ¹Ù´Ú¿¡¼ ÇÏ´Â »çÀÌµå ¹êµå Floor Side Bend
53 ¾É¾Æ¼ »çÀÌµå ¹êµå Seated Side Bend
54 ¾É¾Æ¼ »çÀÌµå ¹êµå ÀÀ¿ë Seated Side Bend Variation
Chapter 7: °¡½¿, ÆÈ ±×¸®°í ¾î±ú The chest, Arms and Shoulder
Muscle Chart: Arm, Wrist, Shoulder & Hands
55 ¹Ú½º¸¦ È°¿ëÇÑ ³ÐÀºµî±Ù ½ºÆ®·¹Äª Box Lats
56 Æû ·Ñ·¯¸¦ È°¿ëÇÑ °¡½¿±Ù ½ºÆ®·¹Äª Foam Roller Pectoralis Stretch
57 ¾þµå·Á¼ Å«°¡½¿±Ù ½ºÆ®·¹Äª Lying Pectoralis Major
58 ¾þµå·Á¼ À§Æȵΰ¥·¡±Ù ½ºÆ®·¹Äª Lying bicep
59 ¼¼ ÀÛÀº°¡½¿±Ù ½ºÆ®·¹Äª Standing Pectoralis Minor
60 À§Æȼ¼°¥·¡±Ù/³ÐÀºµî±Ù ½ºÆ®·¹Äª Tricep/Lats
61 ÆÄÆ®³Ê¿Í ÇÔ²² ¾ÈÂʵ¹¸²±Ù ½ºÆ®·¹Äª Partner Internal Rotators
62 ÆÄÆ®³Ê¿Í ÇÔ²² °¡Âʵ¹¸²±Ù ½ºÆ®·¹Äª Partner External Rotators
63 ¸·´ë¸¦ È°¿ëÇÑ ¾ÈÂʵ¹¸²±Ù ½ºÆ®·¹Äª Stick Internal Rotators
64 ¾Æ·¡ÆÈÆï±Ù ½ºÆ®·¹Äª Forearm Extensors
65 ¾Æ·¡ÆȱÁÈû±Ù ½ºÆ®·¹Äª Forearm Flexors
66 ¾þħ±Ù ½ºÆ®·¹Äª Pronators
Chapter 8: ¸ñ The Neck
Muscle Chart: Neck
67 ¸ñ ±ÁÈû±Ù ½ºÆ®·¹Äª Neck Flexion
68 ¸ñ ±ÁÈû±Ù°ú µ¹¸²±Ù ½ºÆ®·¹Äª Neck Flexion and Rotation
69 ¸ñ ¿·±ÁÈû±Ù ½ºÆ®·¹Äª Neck Lateral Flexion
70 ¸ñ µ¹¸²±Ù ½ºÆ®·¹Äª Neck Rotation
71 ¸ñ Æï±Ù°ú µ¹¸²±Ù ½ºÆ®·¹Äª Neck Extension and Rotation
72 ÅÎ ½ºÆ®·¹Äª Jaw Extension
Chapter 9: ´Ù¸® ½ºÆ®·¹Äª(½ºÇø´) The Split
73 ½ºÇø´ ÀÚ¼¼ The Split
¸ÎÀ½¸» Concluding comments
Âü°í¹®Çå Bibliography
(0°³)
¸®ºäº¸µå
µî·ÏµÈ ¸®ºä°¡ ¾ø½À´Ï´Ù.
(0°³)
»óÇ°¹®ÀÇ
»óÇ° °í½Ã Á¤º¸
1. ¹è¼Û
¹è¼ÛÀº ´çÀÏ ¿ÀÈÄ 5½ÃÀÌÀü(Åä¿äÀÏÀº ¿ÀÈÄ1½Ã)¿¡ ÁÖ¹®¹× °áÀ縦 ÇÏ½Ã¸é ´çÀϹè¼ÛµË´Ï´Ù.
¹è¼ÛÀº ÁÖ¹® ÈÄ °áÀç¿Ï·áÀÏÀ» ±âÁØÀ¸·Î 1~2ÀÏ ¾È¿¡ ¹è¼Û¿Ï·á¸¦ ¿øÄ¢À¸·Î ÇÏ°í ÀÖ½À´Ï´Ù.
´Ù¸¸ ºÎµæÀÌÇÑ °æ¿ì(ÇØ´ç»óÇ°ÀÇ Ç°Àý ¹× ÀýÆÇ) °í°´´Ô²² Àüȸ¦ µå·Á¼ 󸮸¦ ÇÕ´Ï´Ù.
¹è¼ÛÀº ´çÀÏ ¿ÀÈÄ 5½ÃÀÌÀü(Åä¿äÀÏÀº ¿ÀÈÄ1½Ã)¿¡ ÁÖ¹®¹× °áÀ縦 ÇÏ½Ã¸é ´çÀϹè¼ÛµË´Ï´Ù.
¹è¼ÛÀº ÁÖ¹® ÈÄ °áÀç¿Ï·áÀÏÀ» ±âÁØÀ¸·Î 1~2ÀÏ ¾È¿¡ ¹è¼Û¿Ï·á¸¦ ¿øÄ¢À¸·Î ÇÏ°í ÀÖ½À´Ï´Ù.
´Ù¸¸ ºÎµæÀÌÇÑ °æ¿ì(ÇØ´ç»óÇ°ÀÇ Ç°Àý ¹× ÀýÆÇ) °í°´´Ô²² Àüȸ¦ µå·Á¼ 󸮸¦ ÇÕ´Ï´Ù.
2. ¹è¼Û·á
¹è¼Û·á´Â 3¸¸¿ø ÀÌ»óÀÌ °æ¿ì À̱×ÀëÇ÷¯½º¿¡¼ ºÎ´ãÇÏ°í, ¹Ì¸¸ÀÏ °æ¿ì °í°´ÀÌ 2,500¿øÀ» ºÎ´ãÇÕ´Ï´Ù.
´Ù¸¸ ±¸¸Å±Ý¾×ÀÌ 3¸¸¿ø ÀÌ»óÀε¥ Àû¸³±Ý µîÀ» »ç¿ëÇÏ¿© ½ÇÁ¦ °áÀç±Ý¾×ÀÌ 3¸¸¿ø ¹Ì¸¸ÀÌ µÇ´õ¶óµµ À̱×ÀëÇ÷¯½º¿¡¼ ¹è¼Û·á¸¦ ºÎ´ãÇÏ°í, Á¦ÁÖ¸¦ Á¦¿ÜÇÑ µµ¼Áö¿ªÀÇ °æ¿ì´Â 5,000¿øÀÌ Ãß°¡µÈ´ä´Ï´Ù. Çؿܹè¼ÛÀº Àü¾× °í°´ºÎ´ãÀÌ µÈ´ä´Ï´Ù.
5. ¹ÝÇ°/±³È¯
¹ÞÀ¸½Å ³¯ ºÎÅÍ ÀÏÁÖÀÏ À̳» ¹ÝÇ°/±³È¯ÀÌ °¡´ÉÇϽʴϴÙ. ½Ã°£ÀÌ Áö³ª¸é 󸮰¡ ºÒ°¡ÇÔÀ» ¾Ë·Á µå¸³´Ï´Ù. ´Ù¸¸ ÁÖ¹®ÇϽŠ»óÇ°°ú ´Ù¸¥ »óÇ°ÀÌ ¹è¼ÛµÇ°Å³ª Æĺ», ³«ÀåÀÌ ÀÖ´Â µµ¼ÀÇ °æ¿ì ÀÌ¿ë¾à°ü¿¡ ÁØÇÏ¿© À̱×ÀëÇ÷¯½ºÀÇ ºñ¿ëÀ¸·Î ±³È¯, ¹ÝÇ° ¹× ȯºÒ µîÀ» Çص帳´Ï´Ù.
¹ÞÀ¸½Å ³¯ ºÎÅÍ ÀÏÁÖÀÏ À̳» ¹ÝÇ°/±³È¯ÀÌ °¡´ÉÇϽʴϴÙ. ½Ã°£ÀÌ Áö³ª¸é 󸮰¡ ºÒ°¡ÇÔÀ» ¾Ë·Á µå¸³´Ï´Ù. ´Ù¸¸ ÁÖ¹®ÇϽŠ»óÇ°°ú ´Ù¸¥ »óÇ°ÀÌ ¹è¼ÛµÇ°Å³ª Æĺ», ³«ÀåÀÌ ÀÖ´Â µµ¼ÀÇ °æ¿ì ÀÌ¿ë¾à°ü¿¡ ÁØÇÏ¿© À̱×ÀëÇ÷¯½ºÀÇ ºñ¿ëÀ¸·Î ±³È¯, ¹ÝÇ° ¹× ȯºÒ µîÀ» Çص帳´Ï´Ù.
4. ȯºÒ
¹ÞÀ¸½Å ³¯ºÎÅÍ 2ÀÏ À̳»·Î Àüȳª 1:1 °Ô½Ã±Û·Î Àû¾îÁÖ¼Å¾ß °¡´ÉÇϽʴϴÙ.
5. ÁÖÀÇ
°í°´´Ô º¯½ÉÀ¸·Î ÀÎÇÑ ±³È¯/¹ÝÇ°/ȯºÒ °í°´´Ô²²¼ Åùèºñ(¿Õº¹Åùèºñ)¸¦ ºÎ´ãÀÌ µÇ´Ï ÀÌÁ¡ À¯ÀÇÇØ ÁֽʽÿÀ. ¶ÇÇÑ °ÀÇÅ×ÀÙ/¾ãÀº¹®Á¦Áý/ºñ´ÒÆ÷ÀåµÈÁ¦Ç°µîÀº Çѹø ±¸¸ÅÇÏ½Ã¸é ±³È¯/¹ÝÇ°/ȯºÒÀÌ ÀüÇô ¾ÈµË´Ï´Ù. ½ÅÁßÈ÷ »ý°¢Çϼż ±¸¸Å ºÎŹµå¸³´Ï´Ù. ´Ù¸¸ ºÒ·®Å×ÀÙÀÇ °æ¿ì ±× ºÒ·®ÀÌ µÈ °³º°Å×ÀÙÀ» À̱×ÀëÇ÷¯½ºÀÇ ºñ¿ëÀ¸·Î A/S¸¦ Çص帳´Ï´Ù.
6. ÁÖ¹®Ãë¼Ò, ±³È¯, ¹ÝÇ° ¹× ȯºÒÀº ´çÀÏ 5½Ã ÀÌÀü¿¡ ÇØÁÖ¼Å¾ß °¡´ÉÇÕ´Ï´Ù.
±× ÀÌÈÄ´Â ¹è¼Û µî¿¡ µû¸¥ Á¦ºñ¿ëÀ» ºÎ´ãÇÏ¼Å¾ß ÇÕ´Ï´Ù.