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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
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