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)