°³¶ËÀ̳׿¡¼ ÆÇ¸ÅµÈ "½Â¸¶ ÇʶóÅ×½º" Á¤°¡ 20,000¿ø Æò±ÕÇÒÀΰ¡
-°¡°Ý´ëº°- 1,000¿ø 2,000¿ø 3,000¿ø 4,000¿ø 5,000¿ø 6,000¿ø 7,000¿ø 8,000¿ø 9,000¿ø 10,000¿ø 11,000¿ø 12,000¿ø 13,000¿ø 14,000¿ø 15,000¿ø 16,000¿ø 17,000¿ø 18,000¿ø 19,000¿ø 20,000¿ø 21,000¿ø 22,000¿ø 23,000¿ø 24,000¿ø 25,000¿ø 26,000¿ø 27,000¿ø 28,000¿ø 29,000¿ø 30,000¿ø 31,000¿øÀÌ»ó
- °á°ú³» °Ë»ö -
ÆǸÅÀÚ¸í »óÅ (ÃÖ»ó/»ó/Áß/ÇÏ) ±¸¼º
Part 1 ½Â¸¶ ÇʶóÅ×½º ÀÌ·Ð 1. ½Â¸¶¿Í ÇʶóÅ×½ºÀÇ ¿ª»ç 2. ½Â¸¶¿Í ÇʶóÅ×½ºÀÇ ¿ø¸® 3. ½Â¸¶¿Í ÇʶóÅ×½ºÀÇ ¿ä°ÇPart 2 ½Â¸¶ ÇʶóÅ×½º ½ÇÀü 1. Áغñ¿îµ¿ ¹× ÀÌ¿Ï µ¿ÀÛ [È£Èí] Ⱦ°Ý¸· È£Èí Diaphragmatic(Belly) Breathing °¥ºñ»À È£Èí Lateral(Rib) Breathing ÇÑÂÊ ÇãÆÄ È£Èí One Lung Breathing ÄÚ È£Èí Sniffing Breathing[¸¶»çÁö] ÇÎÅ°º¼ ¸¶»çÁö °¡½¿±ÙÀ° ¸¶»çÁö Pec Release ½Â¸ð±Ù ¸¶»çÁö Trapezius Release µî ¸¶»çÁö Back Release µÐ±Ù ¹× ȸÀü±Ù ÀÌ¿Ï Glutes and Rotators Release Àå°æÀδë ÀÌ¿Ï IT Band Release ¹ß ±Ù¸· ÀÌ¿Ï Foot Release ·Ñ·¯ ¸¶»çÁö ¸ñ ÀÌ¿Ï Neck Release µî »óºÎ ÀÌ¿Ï Upper Back Release Àå°æÀδë ÀÌ¿Ï IT Band Release ´ëÅð»çµÎ±Ù ÀÌ¿Ï Quads Release ÇܽºÆ®¸µ ÀÌ¿Ï Hamstring Release µÐ±Ù ¹× ȸÀü±Ù ÀÌ¿Ï Glutes and Rotators Release Á¾¾Æ¸® ÀÌ¿Ï Calf Release [ÀÌ¿Ï ¿îµ¿] ¾î±ú À¸¾³Çϱâ Shoulder Shrugs ¾î±ú ³»¸®±â Shoulder Slaps ÆÈ ³»¸®±â & ġŲ À® Arm Reaches & Chicken Wing ³¯°¹ÁþÇϱâ Filp Flap ¹«Áö°³ Rainbow ¹Ù¶÷°³ºñ Pinwheel ¸Ó¸® ½Ã°è Skull Clock °ñ¹Ý ½Ã°è Pelvic Clock ¹«¸ Èçµé±â Knee Stirs ¹«¸ Á¢±â Knee Folds ¼Õ°¡¶ô ¹ú¸®±â Isolation ¼Õ¸ñ ÀÌ¿Ï Hand Lateral Flexion ¼Å§·¹ÀÌ¼Ç & Çöó¹Ö°í Circulation & Flamingo °í¾çÀÌ ÀÚ¼¼ Cat ²¿¸® Èçµé±â Tail Wag [½ºÆ®·¹Äª] ¼Õ¹Ù´Ú ½ºÆ®·¹Äª Finger Extension 3°¡Áö °¡½¿ ±ÙÀ° ½ºÆ®·¹Äª 3 Way Pec Stretch 3°¡Áö Èü ½ºÆ®·¹Äª 3 Way Hip Stretch ¹«¸ °¡½¿ ÂÊÀ¸·Î ´ç±â±â & ¼ýÀÚ 4 ¸¸µé±â Knee to Chest & Figure 4 ¸öÅë ºñƲ±â Torso Twist ³ªºñÀÚ¼¼ Butterfly Stretch ´Ù¸® 1/2 ¹ú¸®±â Half Straddle ´Ù¸® ¹ú¸®±â Full Straddle ¶ôÅ· Rocking Position 2. °È µ¿ÀÛ [´©¿î ÀÚ¼¼] ¼Å¬À» ÀÌ¿ëÇÑ ½Éº¹ºÎ ¸¶»çÁö Deep Abs with Circle ¹ßµÚ²ÞÄ¡ ¹Ì²ô·¯¶ß¸®±â Heel Slides ÇàÁøÇϱâ Marching ¹ß³¡ Âï±â Toe Tap °ñ¹Ý ¾ÈÁ¤È Pelvic Stabilization ²¿¸®»À µé±â Coccyx Curls ºê¸®Áö Bridge ½Ì±Û ·¹±× ¼Å¬ Single Leg Circle »óº¹ºÎ ÀÏÀ¸Å°±â Upper Abs Curl Ups Çåµå·¹µå Hundred ·Ñ ¾÷ Roll Ups ½Ì±Û ·¹±× ½ºÆ®·¹Äª Single Leg Stretch ´õºí ·¹±× ½ºÆ®·¹Äª Double Leg Stretch ½Ì±Û ½ºÆ®·¹ÀÌÆ® ·¹±× ½ºÆ®·¹Äª Single Straight Leg Stretch ´õºí ½ºÆ®·¹ÀÌÆ® ·¹±× ½ºÆ®·¹Äª Double Straight Leg Stretch Å©¸®½º Å©·Î½º Criss Cross ·Ñ ¿À¹ö Roll Over ½Ì±Û ·¹±× ºê¸®Áö Single Leg Bridge ƼÀú Teaser[¾þµå¸° ÀÚ¼¼] ·ÎÄÏ Rockets ¹Ì´Ï ½º¿Ï Mini Swan ½º¿Ï Swan ½ºÀ§¹Ö Swimming ½Ì±Û ·¹±× ű Single Leg Kicks ´õºí ·¹±× ű Double Leg Kicks[¿·À¸·Î ´©¿î ÀÚ¼¼] »çÀÌµå ·¹±× ¸®ÇÁÆ® Side Leg Lifts »çÀÌµå ·¹±× ¼Å¬ Side Leg Circles »çÀÌµå ·¹±× ·Î¿ö ¸®ÇÁÆ® Side Leg Lower Lifts »çÀÌµå ·¹±× ·Î¿ö ºñÆ® Side Leg Lower Beats ½º¸¶ÀÏ Smile ´Ò¸µ »çÀ̵å ű Kneeling Side Kicks »çÀÌµå ¸Ó¸ÞÀ̵å Side Mermaid ½ºÅ¸ Star[¾ÉÀº ÀÚ¼¼] ½ºÆÄÀÎ ½ºÆ®·¹Äª Spine Stretch »çÀÌµå ¹êµå ½ºÆ®·¹Äª Side bend Stretch ¼Ò¿ì Saw ·Ñ¸µ Rolling ¿ÀÇ ·¹±× ·ÎÄ¿ Open Leg Rocker Èü ¼Å¬ Hip Circle[±â´Â ÀÚ¼¼] Èä°ñ ¶³¾î¶ß¸®±â Sternum Drop ¿äÃß °ñ¹Ý ¾ÈÁ¤È Opposite Arm Leg Reach Ç÷©Å©ÀÚ¼¼ Plank position Ǫ½Ã¾÷ Push Ups3. ±â±¸ ÀÀ¿ë µ¿ÀÛ [Æ®¶óÆäÁî Å×À̺í] ¸ñ ÀÌ¿Ï Neck Release ÇܽºÆ®¸µ ½ºÆ®·¹Äª Hamstring Stretch ¼ýÀÚ 4 ¸¸µé±â Figure 4 ºê¸®Áö Bridge ¼Ò¿ì Saw ´Ò¸µ Ĺ Kneeling Cat »çÀÌµå ½ºÆ®·¹Äª Side Stretch ½ºÇÁ·¹µå ÀÌ±Û Spread Eagle ¸Å´Þ¸®±â Hanging up ¹ß·¹ ½ºÆ®·¹Äª Ballet Stretch[¸®Æ÷¸Ó] ÆÈ ¾Ï ¿öÅ©(·Õ ¹Ú½º & º£À̺ñ ¾Ç) Arm Work ¾Ï ¿öÅ©(´Ò¸µ) Arm Workº¹ºÎ¿Í µî ´Ù¿î ½ºÆ®·¹Äª Down Stretch Ç÷©Å© ´Ï ¿ÀÇÁ Plank knee off ·Õ ¹Ú½º ½º¿Ï Long Box Swan´Ù¸® ½ºÅĵù ¾Ï ¿öÅ© Standing Arm Works ½ºÇø´ Split[ü¾î] ´õºí ·¹±× ÆßÇÁ Double Leg Pump ·±Áö Lunge Çø®¿¡ ÇÁ·ÐÆ® & ¹é Pile Front and Back Ç®¾÷ Pull Up ¹êµå ¾Ø ½ºÆ®·¹Äª Band and Stretch ·¯´× Running[¹è·²] ¸»Å¸±â Horseback °ñ¹ÝÀ¸·Î °È±â Pelvic Walking »çÀÌµå ½Ë ¾÷ Side Sit Up µî ½ÅÀü Back Extension ÇܽºÆ®¸µ ½ºÆ®·¹Äª Hamstring Stretch ÀÌ»ó±Ù ½ºÆ®·¹Äª Piriformis Stretch ³»Àü±Ù ½ºÆ®·¹Äª Adductor Stretch ´ëÅð»çµÎ±Ù ½ºÆ®·¹Äª Quadriceps Stretch[ÄÚ¾î¾ó¶óÀÎ] ÈÄÇÁ Hoof ÈÄÇÁ ¼ñ´õ Hoof Shoulder ´õºí ÈÄÇÁ Double Hoof Æ÷ÀÎÆ® Ǫ½Ã Point Push C ½ºÆ®·¹Äª C-Stretch ´ëµÐ±Ù ¿îµ¿ Glute Max ¿ÕÁ ÀÚ¼¼ Throne4. ±â½Â ¿ö¹Ö¾÷ ¼Õ°¡¶ô ½ºÆ®·¹Äª Finger Extension ¾öÁö¼Õ°¡¶ô ´ç±â±â Pull Thumb ¼Õ¹Ù´Ú ½ºÆ®·¹Äª Hand Extension ¼Õ¸ñ ÀÌ¿Ï Hand Lateral Flexion ¼Å§·¹ÀÌ¼Ç & Çöó¹Ö°í Circulation & Flamingo ¼Õ°¡¶ô ¹ú¸®±â Isolation ÆÈ·Î ¿ø ±×¸®±â Arm Circle °æ·ÊÇϱâ Salute ³ª¹« ²ø¾î¾È±â Hug a Tree Æ®À§½ºÆ® Twist »çÀÌµå ¹êµå Side Bend »çÀÌµå ·¹±× ¸®ÇÁÆ® Single Leg Lift ½Ì±Û ·¹±× ¼Å¬ Single Leg Circle