ÇʶóÅ×½º ½ÉÈ°úÁ¤ À½¾Ç½Ãµð(¸ÅÆ®,¼Òµµ±¸,±â±¸¼ö¾÷¿ë)
À½¾Ç½Ãµð: 4Àå (¿©·¯À帣ÀÇ ÇʶóÅ×½º¼ö¾÷¿¡ ¾²À̱⠶§¹®¿¡, 1Àå´ç °¢°¢ÀÇ ÁÖÁ¦¸¦ ´Ù¸£°Ô ÇÏ¿´½À´Ï´Ù.) ±Ý¾×: 3¸¸¿ø (¹è¼Ûºñ Æ÷ÇÔ) ¸ÅÆ® ÇʶóÅ×½º À½¾Ç (Mat Pilates music) ¹ÂÁö¼ÇÀÌ ÇʶóÅ×½º¿ëÀ¸·Î ¸¸µç Àü¹®À½¾Ç, ÇʶóÅ×½º â½ÃÀÚÀÎ Á¶¼¼ÇÁ ÇʶóÅ×½º¹Ú»çÀÇ ÇʶóÅ×½º¿ä¼ÒÀÎ, contro, flow, concentration, breathingµîÀÇ À̷п¡ ¸ÂÃá ÇʶóÅ×½ºÀü¹® À½¾Ç. 1. heat - Áغñ¿îµ¿(¿ö¹Ö¾÷) Pre-pilates work for warm-up(ÇʶóÅ×½º¼ö¾÷Àü¿¡ ¿ö¹Ö¾÷À» À§ÇÑ À½¾Ç) warm-up before Pilates releases a tension in your body and stretches the muscles to prepare for the movements to come. ÇʶóÅ×½º¸¦ ÇϱâÀü¿¡ ¿ö¹Ö¾÷À» Çϴ°ÍÀº, ´ç½ÅÀÌ ¸öÀÇ ±äÀåÀ» Ǫ´Â°ÍÀ» µµ¿ÍÁÖ°í, ¾ÕÀ¸·Î ¹è¿ï µ¿ÀÛÀ» ÁغñÇϱâÀ§Çؼ ±ÙÀ°À» ½ºÆ®·¹Äª ÇØÁØ´Ù.
2. stretching -½ºÆ®·¹Äª Mat pilates to imprive a flexibilty(À¯¿¬¼ºÁõÁøÀ» À§ÇÑ ¸ÅÆ®ÇʶóÅ×½º¿îµ¿À» À§ÇÑ À½¾Ç) ¡°True flexibility can be achieved only when all muscles are uniformly developed.¡±Joseph H. Pilates "ÁøÂ¥ À¯¿¬¼ºÀº ¸ðµç ±ÙÀ°ÀÌ ±ÕµîÇÏ°Ô À¯¿¬ÇØÁú¶§ ÀÌ·ç¾îÁú¼ö ÀÖ´Ù"-Á¶¼¼ÇÁ ÇʶóÅ×½º ¹Ú»ç
3. control - ¹Ùµð ÄÁÆ®·Ñ Pilates' method is based on proper, safe and complete muscle control. ÇʶóÅ×½ºÀÇ ¹æ½ÄÀº, Àû´çÇÏ°í, ¾ÈÀüÇÏ°í ¿ÏÀüÇÑ ±ÙÀ° ÄÁÆ®·Ñ¿¡ ±âÃÊÇÏ°í ÀÖ´Ù
4. concentration -ÁýÁ߿ As you focus and become mindful of each body movement, you will receive optimum physical value from each movement . ´ç½ÅÀÌ ÁýÁßÇÏ°í °¢°¢ÀÇ ¸öÀÇ ¿òÁ÷ÀÓÀ» ÀǽÄÇÒ¶§, °¢°¢ÀÇ ¿òÁ÷ÀÓ¿¡¼ ÃÖÀûÈµÈ À°Ã¼Àû °¡Ä¡¸¦ ¾òÀ»°ÍÀÌ´Ù.
5. flow - ¿¬°á¿îµ¿ Pilates routines are completed through a gentle flow. ÇʶóÅ×½º ·çƾÀº ºÎµå·¯¿î ¿òÁ÷ÀÓÀ» ÅëÇØ ¿Ï¼ºµÈ´Ù.
6. breath -Á¤¸®¿îµ¿ At the end of your Pilates, you can cool-down exercises to ease tension and release toxins built up during your workout. ÇʶóÅ×½º¼ö¾÷ÀÇ ³¡³¯¶§ÂëÀÇ Á¤¸®¿îµ¿Àº, ¿îµ¿Áß¿¡ ½×ÀÎ ±äÀåÀ» Ç®¾îÁÖ°í ¸öÀÇ µ¶¼Ò¸¦ Á¦°Å½ÃÄÑÁØ´Ù.
±â±¸ ÇʶóÅ×½º¿ë À½¾Ç (Apparatus Pilates Music)
±â±¸ÇʶóÅ×½ºÈ¿°ú: »»»»ÇÑ ¸öÀ» ±â±¸¸¦ ÀÌ¿ëÇؼ Á»´õ À¯¿¬ÇÏ°Ô ¸¸µé¼ö ÀÖÀ¸¸ç, Á¿ì±ÕÇüÀ» ¸ÂÃâ¼ö ÀÖ´Â ±â±¸¸¦ ÀÌ¿ëÇϱ⶧¹®¿¡, ½ÅüÀÇ ¹ë·±½º¸¦ ¸ÂÃçÁØ´Ù 1. another love (Beginning) J.Pilates believed beginning exercise in reformer relieve the stress and strain on the joints Á¶¼¼ÇÁ ÇʶóÅ×½º´Â ¼ö¾÷ÀÇ ½ÃÀÛ¿¡¼ ¸®Æ÷¸Ó¿îµ¿Àº °üÀýÀÇ ½ºÆ®·¹½º¿Í ºÎ´ãÀ» ´ú¾îÁØ´Ù°í ¹Ï¾ú´Ù.
2. I see fire (Tone and reshape) Now add on the resistance of the reformer you got yourself a whole new artillery to tone up your body with ¸®Æ÷¸Ó¸¦ ÀÌ¿ëÇϸé, ´ç½ÅÀº ¸öÀ» Åæ¾÷ÇØÁÖ´Â È¿°ú¸¦ °®°Ô µÉ°ÍÀÌ´Ù. 3. Never stress (Stretching) this equipment offers abdominal exercises as well as flexibility movements that stretch and strengthen the entire body. ±â±¸´Â Àü½ÅÀ» ½ºÆ®·¹ÄªÇÏ°í °ÈÇÏ´Â À¯¿¬ÇÑ µ¿ÀÛ»Ó ¾Æ´Ï¶ó º¹ºÎÀÇ ¿îµ¿µµ Á¦°øÇÑ´Ù 4. Fresh and low Regular exercise will help you get more energy Áö¼ÓÀûÀÎ ¿îµ¿Àº ¿¡³ÊÁö¸¦ °®°Ô Çϴµ¥ µµ¿òÀÌ µÉ°ÍÀÌ´Ù. 5. Believe- Musica para pilates (ÇʶóÈ°¿ëÀ½¾Ç) Exercise increases your metabolism, your body's ability to burn calories. ±â±¸¿îµ¿Àº ½ÅÁø´ë»ç¸¦ ÁõÁø½ÃÄѼ, ¸öÀÌ Ä®·Î¸®¼Ò¸ð¸¦ ÇÏ´Â ´É·ÂÀ» °®°Ô ÇØÁØ´Ù 6. Last tango in Paris(Æĸ®¿¡¼ÀÇ ¸¶Áö¸· ÅÊ°í-À½¾ÇÆíÁý) Your lungs will better with increased oxygen through workout ´ç½ÅÀÇ Æó´Â ¿îµ¿À» Çϴµ¿¾È »ê¼Ò¸¦ ³ô¿©¼ ´õ ÁÁ¾ÆÁö°Ô µÉ°ÍÀÌ´Ù.
7. Strange love- ±â±¸ ÇʶóÅ×½º ´í½º ÀÛÇ°À½¾Ç Classically, there are more than 100 movements created for the Reformer, each dependent and built upon the other. ¸®Æ÷¸Ó¸¦ ÀÌ¿ëÇØ ¸¸µé¼ö Àִµ¿ÀÛÀº 100°¡Áö°¡ ³Ñ´Â´Ù.
8. Luxury grooves Awareness of proper posture during exercise will carry over to awareness of proper posture daily life. ¿îµ¿ÇÏ´Â µ¿¾È ¿Ã¹Ù¸¥ ÀÚ¼¼¸¦ ÀνÄÇϴ°ÍÀº, ÀÏ»óÀÇ ¿òÁ÷ÀÓ¿¡¼ ¹Ù¸¥ÀÚ¼¼¸¦ °®°Ô ÇØÁØ´Ù 9. Breathe Pilates workouts emphasize proper breathing. Breathing becomes deeper and less frequent, resulting in improved relaxation. ÇʶóÅ×½º´Â ¿Ã¹Ù¸¥ È£ÈíÀ» °Á¶Çϸç, È£ÈíÀº ±í¾îÁö¸é¼ Á»´õ ¸±·º½º¸¦ ÀßÇÒ¼ö ÀÖ°Ô ÇÑ´Ù. 10.Lullaby lounge(¸¶¹«¸®À½¾Ç) ¼Òµµ±¸ ÇʶóÅ×½º¿ë À½¾Ç Æ®·ºÁ¤¸® (Props Pilates music) (¾à 50ºÐ) ÇʶóÅ×½º ¼Òµµ±¸(¹êµå,º¼,·Ñ·¯,¸µ,µð½ºÅ© µîµî)¼ö¾÷À» ÇÒ¶§, Á»´õ È¿°ú¸¦ ³ô¿©ÁÖ´Â À½¾Çµé·Î ±¸¼ºµÇ¾îÀÖ´Ù. 1. Old Irish celtic Harp (part1)- 11ºÐ 14ÃÊ BallÀ» ÀÌ¿ëÇÑ ÇʶóÅ×½º´Â ÀÎü³»ºÎ¿¡¼ ºÎÅÍÀÇ ¼¼¹ÐÇÑ ±ÙÀ°À¸·Î ±ÕÇüÀâÈù ¸öÀ» ¸¸µé¼ö ÀÖ´Ù.
2. Chill out Harp - 5ºÐ 39ÃÊ ÇʶóÅ×½º Æû·Ñ·¯´Â Àü½ÅÀ» ½ºÆ®·¹ÄªÇϰųª, ¼ÕÀÌ ´êÁö ¾Ê´Â ºÎÀ§ÀÇ ±äÀåµÈ ±ÙÀ°À» À̿ϽÃÄÑÁØ´Ù
3. Romantic and best (Piano)-16ºÐ 52ÃÊ ¹êµå¸¦ ÀÌ¿ëÇÑ ÇʶóÅ×½º´Â Á¤È®ÇÏ°Ô ÀÚ¼¼¸¦ ÀâÀ¸¹Ç·Î¼ ±ÙÀ°ÀÇ ¿òÁ÷ÀÓ°ú ¿îµ¿È¿°ú¸¦ ´õ¿í´õ Àß ¾Ë¼ö ÀÖ´Ù
4. Old Irish celtic Harp (part2)- 4ºÐ 51ÃÊ ÇʶóÅ×½º ¸µÀÇ °¡Àå Å« ¸ñÀûÀº ½ÅüÀÇ ÁÂ¿ì ¹ë·±½º Çâ»óÀÌ´Ù
5. Eternity(Piano)-5ºÐ 55ÃÊ Åä´×º¼À» ÀÌ¿ëÇÑ ÇʶóÅ×½º¿îµ¿Àº ±ÙÀ°À» À¯¿¬Çϸ鼵µ ź·ÂÀÖ°Ô ¸¸µé°í °¡´Ã°í ±ä ¶óÀÎÀÌ µ¸º¸À̵µ·Ï ¸¸µé¾îÁØ´Ù
6. The most relaxing music ever (Piano)- 6ºÐ ¼Òµµ±¸ÇʶóÅ×½º ¸¶¹«¸®¹× Á¤¸®¼ö¾÷¿ë
¿ä°¡¶óÅ×½º& ºó¾ß»ç ÇʶóÅ×½º À½¾Ç Æ®·º (Yogalates &Vinyasa Pilates music) (¾à 60ºÐ) ¿ä°¡¶óÅ×½º ¼ö¾÷¹× ºó¾ß»ç ½ºÅ¸ÀÏÀÇ ÇʶóÅ×½º ¼ö¾÷À» À§ÇÑ À½¾ÇÀ¸·Î, 60ºÐÀ¸·Î ±¸¼ºµÇ¾îÀÖ´Ù. 1. ¿ú¾÷ serenity (9:49) 2. 4ºÐ ½ºÆ®·¹Äª echos of love 3. 10ºÐ ¹Ýº¹¿îµ¿ stress relief and healing 4. 10ºÐ ¹ë·±½º Wheel of balance 5. 15ºÐ ·çƾ pink sky in Bali 6. 5ºÐÁýÁ߿ lounge music for pilates 7. Äð´Ù¿î tropical sea (3:43) 8. ¸±·º½º Relax for pilates (2:54) ----------------------------------------------- [½Åû¼] ÇʶóÅ×½º ½ÉÈ°úÁ¤ À½¾Ç½Ãµð 1. ½ÅûÀÚ¸í: 2. ÁÖ¼Ò: 3. ÇÚµåÆù¹øÈ£: 4. Á÷¾÷: 5. ½ÅûÀÌÀ¯: ½Åû¼ÀÛ¼ºÈÄ À̸ÞÀÏ·Î º¸³»ÁֽʽÿÀ
º¸³»½Ç°÷ danceyoga@naver.com
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