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안녕하세요 지난 포스팅에는 스파인 코렉터를 활용한천안마사지 스트레칭을 소개해 드렸는데요
오늘은 바렐을 이용한 간단한 스트레칭 알려드릴게요 PILATES Barrel Stretching 1 1 스탠딩 플레이트 Standing Plate 발판 위에 바른 자세로 섭니다
여기서 바른 자세라 함은 발은 골반 너비로 편하게 스탠딩 몸이 너무 앞 뒤로 기울어져있지 않은지 체크 2 오른쪽 발을 바렐의 돔 아치 부분에 올려주세요
3 엉덩이를 앞으로 밀어주면서 왼쪽 서혜부 허벅지 앞 쪽을 모두 스트레칭해줍니다
이때 골반이 한 쪽으로 틀어지지 않게 신경 쓰면서 늘려주세요 숨을 들이마시고 살짝 돌아왔다가 내쉬면서 조금 더 깊게 내려갈게요
? 4 뒤쪽 천안안마레더 바를 잡고 무릎을 바깥쪽으로 안쪽으로 왔다 갔다 하면서 고관절도 풀어주세요
자 다음은 연결 동작인데요
이제 엉덩이 근육 대둔근을 이완시켜줄게요
1 오른쪽 다리를 4자 모양을 만들어 주세요
2 지지하는 다리는 발-무릎까지 일직선이 되도록 만들어 줍니다
3 코로 들이마시고 입으로 내쉬는 숨에 손을 쓸면서 자연스레 앞으로 쏟아집니다
어깨가 너무 으쓱대지 않게 승모근에 힘을 풀고 편안하게 내려가주세요
PILATES Barrel Stretching 2 사진으로 보시기 편하게 반대 방향을 가져와봤어요
ㅋㅋ 다리 세팅은 이전과 똑같고 사진을 보고 설명드릴게요
1 왼쪽 다리는 4자 모양 유지해 주시고 지지하는 다리는 쫙 펴주세요
2 오른팔은 팔을 접어서 바렐 돔 부분에 놓아주시고 3 내쉬는 호흡에천안안마 왼팔을 사선 반대 방향으로 펼쳐 가슴 앞 쪽을 충분히 이완시켜 줍니다
팔이 과하게 올라갈 경우 어깨가 으쓱하면서 자극이 덜 느껴질 거예요
팔 높이가 많이 떨어져도 자극이 덜하니 여러 각도로 스트레칭해보면서 가슴이 최대 이완 되는 부분을 찾아보세용 천안휴게텔어깨에 힘이 들어가고 계속 아프다면 팔꿈치를 살짝 접어서 팔에 힘을 빼보는 것도 한 방법입니다
어우 사진으로 봐도 시원하네요 PILATES Barrel Side Stretching 1 2-3번째 레더 사다리 위에 정면 방향으로 올라와주시고 그 상태 그대로 좌측으로 턴- 합니다
그럼 자연스레 발 모양이 세팅이 될 거예요
필린이 때 어느 발이 앞으로 와야 할지 몰라서 헤맸다는 2 힘을 빼고 옆으로 스르륵 누워줍니다
이때 내쉬는 숨에 아래쪽 팔로 윗쪽 손목을 잡아 아래쪽으로 천안마사지당겨주세요
측면이 쭉- 늘어나는 게 느껴지실 거예요
3 앞뒤로도 왔다 갔다 하면서 등-가슴 모두 풀어주세요
바렐과 사다리 사이 너비 조절은 락킹 레버로 하시면 됩니다
반대 방향이에요 얼굴이 보이는 사진을 가져와봤읍니다
얼굴에 영혼이 없네요 haha 4 앞으로 스르륵 쏟아지듯이 바렐 통을 짚고 천천히 일어나주세요
연결 동작만 잘 외워두시면 어렵지 않게 5분 스트레칭 가능하다고요 비기닝 하루가 궁금하신 분들은

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