Скачать или смотреть 리포머 필라테스 | 전신 시퀀스 | 코어, 등, 어깨, 힙 강화 | Reformer Pilates

저는 3-5회 반복하였습니다. 각자 컨디션& 수준& 목적에 따라 6-8회로 시행하셔도 됩니다.

Rollback
Rollback with arm raise
Rollback with twist

Rollback with one leg stretch (& arm circle)

Stomach massage flatback

Short box Sidebend
hold neutral, arm movement
hold neutral, torso rotation
lateral flexion

Standing hip extension (scooter variation)

Long box Prone
Breast stroke prep arms by hips
Breast stroke prep arms overhead
Breast stroke

Sitting on Long box
Arms forward
Horseback prep arms forward
Front Rowing variation on box

Shoulder abduction
Shoulder extension (one arm)
Triceps extension (one arm)

Shoulder extension ( both arms)
Shoulder extension with spine extension
Shoulder horizontal abduction (straps crossed)