모던필라테스 대구경북지부 교육연구소 (지도자과정)

1.각 position 별 운동에서 target muscle찾기[supine]-shoulder shrug:Rhomboid(lengthening)-arm open:pec minor&major(lengthening,eccentric contraction)-arm slide:pec minor&major(eccentric contraction)-hip flexor stretch:iliopsoas,rectus femoris(lengthening)[prone]-single elbow up: infraspinatus,teres minor(strengthening)-diamond press:abdominal muscle(activation),lower trapezius&serratus anterior(strengthening)-single leg lift(prone):gluteus maximus(strengthening)-shoulder pull down:latissimus dorsi&lower trapezius(strengthening)[side lying]-clam:piriformis,obturator externus&internus,glu.maximus(strengthening)-arm opening:pec minor&major(lengthening)-inside thigh lift:adductor longus&brevis&magnus,pectineus,gracilis(strengthening)-single leg lift(side lie):gluteus medius(strengthening)[4 point kneeling]-cat stretch:longissimus,spinalis,iliocostalis(lengthening)-kneeling hamstring stretch:semitendinosus,semimembranosus,biceps femoris(lengthening)-lunge stretch:unit1-A과정에서 배우지 않았습니다-thigh stretch(2point kneeling):unit1-A과정에서 배우지 않았습니다[cadillac]-arm overhead:abdominal m.(activation),ant.deltoid,biceps brachi,coracobrachialis(strengthening)latissimus dorsi(eccentric contraction)-single arm pull down:latissimus dorsi,biceps brachi,brachialis,brachioradialis(strengthening)-double calf stretch:gcm,soleus(lengthening)2.근육촉진 및 관련 움직임,스트레칭 3.ankle&foot 기능해부학 - 파일첨부<a href="javascript:checkVirus('grpid%3D1Nxlc%26fldid%3DUhMr%26dataid%3D11%26fileid%3D1%26regdt%3D20190131230657&url=http%3A%2F%2Fcfile258.uf.daum.net%2Fimage%2F99DF533B5C5300E4111AFD')"><img src="https://t1.daumcdn.net/daumtop_deco/icon/icon.hanmail.net/editor/p_jpg_s.gif" border="0" alt="첨부파일" class="vam"/> 1.jpg</a><img src='https://t1.daumcdn.net/cafe_image/cf_img2/bbs2/btn_imageview.gif' alt='첨부이미지 미리보기' onclick='albumViewer("viewer", "http://cfile258.uf.daum.net/image/99DF533B5C5300E4111AFD");' class='attachedImgView' /> <a href="javascript:checkVirus('grpid%3D1Nxlc%26fldid%3DUhMr%26dataid%3D11%26fileid%3D2%26regdt%3D20190131230657&url=http%3A%2F%2Fcfile246.uf.daum.net%2Fimage%2F9944D93B5C5300EA05EA50')"><img src="https://t1.daumcdn.net/daumtop_deco/icon/icon.hanmail.net/editor/p_jpg_s.gif" border="0" alt="첨부파일" class="vam"/> 2.jpg</a><img src='https://t1.daumcdn.net/cafe_image/cf_img2/bbs2/btn_imageview.gif' alt='첨부이미지 미리보기' onclick='albumViewer("viewer", "http://cfile246.uf.daum.net/image/9944D93B5C5300EA05EA50");' class='attachedImgView' /> <a href="javascript:checkVirus('grpid%3D1Nxlc%26fldid%3DUhMr%26dataid%3D11%26fileid%3D3%26regdt%3D20190131230657&url=http%3A%2F%2Fcfile241.uf.daum.net%2Fimage%2F990E3C3B5C5300EE07CAA8')"><img src="https://t1.daumcdn.net/daumtop_deco/icon/icon.hanmail.net/editor/p_jpg_s.gif" border="0" alt="첨부파일" class="vam"/> 3.jpg</a><img src='https://t1.daumcdn.net/cafe_image/cf_img2/bbs2/btn_imageview.gif' alt='첨부이미지 미리보기' onclick='albumViewer("viewer", "http://cfile241.uf.daum.net/image/990E3C3B5C5300EE07CAA8");' class='attachedImgView' /> <a href="javascript:checkVirus('grpid%3D1Nxlc%26fldid%3DUhMr%26dataid%3D11%26fileid%3D4%26regdt%3D20190131230657&url=http%3A%2F%2Fcfile290.uf.daum.net%2Fimage%2F995A973B5C5300F30DE7B4')"><img src="https://t1.daumcdn.net/daumtop_deco/icon/icon.hanmail.net/editor/p_jpg_s.gif" border="0" alt="첨부파일" class="vam"/> 4.jpg</a><img src='https://t1.daumcdn.net/cafe_image/cf_img2/bbs2/btn_imageview.gif' alt='첨부이미지 미리보기' onclick='albumViewer("viewer", "http://cfile290.uf.daum.net/image/995A973B5C5300F30DE7B4");' class='attachedImgView' />