★ 탄력있는 hip up과 back을 위한 mat swimming pilates ★

9:18 AM The Bitcoinist 0 Comments



안녕하세요 리윰필라테스 도곡지점 나윤혜 강사입니다.
오늘 저희가 배워볼 이주의 동작은 매트에서 back과 hip을 강화 시킬 수 있는 swimming이란 동작인데요 이름과 같이 꿀안에서 수영하듯 팔다리를 파닥거리는 동작이라고 생각하시면 됩니다.

시작 자세를 알려드리면
prone 자세로 시선은 목 길어지게 바닥을 보시고, pelvis와 lumbar는 neutral 유지, 팔과 다리는 매트 넓이 만큼만 벌려서 길어지게 뻗으시면 됩니다.

운동 순서는 시작 자세에서
1. 마시고 준비 내쉬는 숨에 팔다리를 허공으로 끌어올립니다. 허리가 익스텐션 되지 않을 정도로만 올리시고

2. 마시는 5카운트 내쉬는 5카운트에 꿀에서 수영하듯 파닥파닥 움직여줍니다.
팔다리가 더 이상 벌어지지 않게 주의해 주시고 목어깨가 긴장해 올라가지 않게 해주세요. 복부가 풀리게 되면 중심이 무너져 몸이 흔들리게 되므로 압정으로 중간을 찍어놓고 한다는 기분으로 복부에 힘을 풀지 말고 탱탱하게 유지시켜줍니다.

3. 여러번 반복 후, 마시는 숨에 엉덩이를 쪼이며 팔다리 길어지게 쭉 끌어 올렸다가

4. 내쉬는 숨에 이완하여 휴식을 취합니다.

주의할 점 : 복부가 풀리게되면 중심이 틀어져 꿀이 아닌 물안에서 수영하듯 불안정하게 되므로 복부에 풍선을 넣어놨다는 느낌으로 빵빵하게 유지해 주세요
어깨가 긴장해 올라가지 않게 끌어내리시고 시선은 척추/목 라인과 동일하게 맞추어 목에 불필요한 텐션이 들어가지 않게 합니다.
손가락 발가락 길어지듯 길게 핀채로 뻗어주시고 다리가 너무 벌어지지 않게 유지해주세요.

tip : 등이 굽어져 있는 카이퍼시스의 경우 가동범위가 나오지 않아 운동이 더 힘들고 자세가 나오지 않습니다. 이럴 경우엔 arc barrel 위에서 배를 대고 진행하시면 가동 범위를 높일 수 있어 더욱 효과적인 운동을 하실 수 있습니다.

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A Simple But Fast Plan To Lose Belly Fat After 40, 50 ,60
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Despite what it's called, working out doesn't always have to be work; it can be fun, too! The following article is filled with creative ideas to help you devise a personal workout plan that is fun and engaging from start to finish.



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