이주의 필라테스 - Reformer Long Box - Double leg kick - pilates

10:44 PM Chang Daniel 0 Comments



Reformer Long Box - Double leg kick

티칭강사 : 백설 강사
바디 : 정지예 강사

1. 운동 목적
척추 신전근의 강화, 대둔근과 슬굴근을 포함한 고관절 신근과 무릎 굴근의 강화 및 어깨의 유연성을 증가시켜 준다.

2. 운동 순서
리포머 박스 위에 머리가 풋바를 향하도록 두고 스트랩은 짧게 조절하여 발바닥 아치에 끼워준다. 팔은 허리 뒤에 열중쉬어 자세로 올려두고 뒤통수와 꼬리뼈가 같은 수평선 상에 있도록 엎드려 준비한다.

복부와 엉덩이에 계속 힘을 주어 허리에 무리가 가지 않도록 운동이 끝날 때 까지 유지한다.

마시는 숨에 뒤꿈치를 엉덩이 쪽으로 천천히 세 번 당겨온다. 이때 힙 앞부분이 뜨지 않도록 엉덩이의 힘을 준다.

내쉬는 숨에 가슴을 들면서 양손은 다리쪽으로 길게 뻗어주고 다리도 뒤로 길게 뻗는다.
위의 동작을 4번에서 6번 정도 반복한다.


3. 주의사항
요추가 불편한 분들은 골반 앞에 패드를 두어 불편함을 줄여준다.

리윰필라테스(Reyoom Pilates)
www.reyoom.com

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A Easy But Effective Way To Lose Weight After 40, 50 and Above
Workouts can greatly enhance your weight loss plan. However, if people do not have enough willpower, they will often give up. Find the right exercises that are fun to do and keep you interested. Follow these tips for weight loss success!


While you're exercising you should blast the volume on your mp3 player. Music can be a great way to distract you from the fact that you are getting tired. You will get more effective workouts this way. Have upbeat dance songs that you can use to give you energy. You will begin to move your body along with the beat of the song. This is a wonderful way to keep a steady pace throughout your workout. To make the time go by even faster, feel free to sing along!


Ask a friend if they would be interested in exercising with you. If exercise becomes a fun social activity, you are more likely to enjoy yourself and feel that your workout sessions fly by. You won't concentrate on the difficulty of your workout when you focus your attention on talking to your friends.


Take advantage of one of the cool new video-game workouts available. This is one way to keep your mind from thinking about how tired you might feel from your workout. Playing the video game is so engrossing that you won't even notice you are exercising. You will not notice yourself getting tired, and you will be able to exercise longer and more effectively.


Head to the mall for some brand new workout clothes. Make sure you buy clothes that are flattering and that you enjoy wearing. Use your creative skills when choosing an outfit. Adding a little flare may motivate you even more. You can really view workout clothes as a means of self-expression thanks to the many styles, colors and fabrics available today. The more comfortable you are in your workout wardrobe, the more comfortable you will be working out.


You will get tired of doing a similar workout every single day. If you hate your workout routine, you will get bored and give up. To keep yourself more motivated, try to change your workout routine on a regular basis. Loss of interest makes it extremely difficult to stick to a workout regimen, so use your creativity to find ways to keep it fun and engaging. Even the smallest hiatus will make it tough to get motivated again.


Reward yourself each time you reach a goal. These rewards will help encourage you to continue with your plan. Your reward can be quite small - a new garment, a favorite dessert, a coveted CD - just as long as it motivates you along your way. The actual reward doesn't matter so much as its availability and the fact that it keeps your eyes on the prize. It is most important to keep going when you do not feel like doing anything.


Your workout doesn't have to be monotonous. There are many ways to make working out one of the best parts of your day. Here are a few tips that will add some excitement and fun into your exercise routine.



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