대치동에 위치한 “필라테스 아델”에 방문했습니다.
서울특별시 강남구 남부순환로 2917 201-마호 필라테스.아델 PILATES.ADEL
Yes. Now let’s look at the other side. I’ll do this three times on the other side. yes great. It’s nice to do the same thing again by pressing the entire sole of the foot and pulling up the belly button. Hurray with your hands above your head. I like it.
From here, go straight up, as if you were reaching over your fingertips. I’ll be on tiptoe. You will go straight and then come down while pulling up your abdomen. great. We drink one more time and come down. Shall we move the heel a little further back again? Yes I can’t find
A seat well. I think so. Can you see it? I’m going to bring this down in a moment. Would you like to try here again? I was teaching the baby a little while ago, and he kept doing this. That’s right, I don’t care. Just don’t hit it. I don’t hit you.
Palm, palm like this. Press the soles of your feet. Press down on the soles of your feet. great. I’ll center myself first. Your belly button will be pulled up with the force of pressing down on the soles of your feet. With that force, the spine is erected
And the top of the head becomes longer. Yes. You’ve found your balance. Raise your arms in that state. It’s good. Drink here and go up. It’s only good as long as you can go up and up again. And then I’ll come down while pulling up my stomach, and then come back down again
3 slowly. Do you have weak ankles? No, my left foot is not good. Looking at it now You may have weakness in the soles of your feet. I think my left and right feet are very different. Your ankles don’t sprain easily, right?
Then, I think you have some weakness in the soles of your feet and toes. I feel good as I drink and exhale one more time. Four likes, came back down, then 5 You will go up as you inhale, and as you exhale, you will go down while pulling your abdomen up. Yes, five,
Six, yes. Pull up your abdomen. That’s right, when you come down, you will go up with the force of pulling your fingertips upward and then come down lightly with the force of pulling your abdomen up. one last time great You came down I will nod my head and start dissecting the spine
While holding my abdomen tightly. Push your chest further back. great. It will be pushed behind the solar plexus and not behind the waist. Push in your belly button and push it towards the wall in front of your head, then move your hands all the way down. In that state, you will come up
With a wave starting from your chin. great. I like shaving my chest and shaving my belly button. In that state, stretch your head and chin toward the ceiling and raise it toward your chest. As I come back to the front, I’ll spread my hands out wide and come down one more time.
Hurrah up again once again Go up. He goes up, pulls up the navel, then comes down, then nods his head with strength holding the navel, and splits it with the spine lengthened all the way to the top of the head. I like it because it pushes my chest further back,
Pulls up my solar plexus, and pulls my belly button up. In this state, pull your head out and lower your head, that’s right. Stretch out. It feels good to stretch out my chest. In that state, stretch it all the way up to your chin and then up to your chest. Yes
Extend your arms and extend your hands to both sides, then open them wide and come down. great. Let’s do two and finally three. Conversely, it goes up again. It goes up and comes down, and I’m out of my mind. I was just about to go and do two things,
And suddenly… (The teacher is also filming separately) Good. It’s good to go up to this state. after. Come down while pulling up your abdomen. Yes In that state, straighten your spine, no, no, don’t go up, just nod your head and straighten it out. Chest, back like this like this. Yes
All the way. I’ll go straight backwards, avoiding my hand, straight up, and then draw a U shape with my head as if I’m digging into the ground, and stretch out my chest as well. I’ll straight up, stretch it up above my chin,
Raise my chest up, and then spread it out to the side of my arms. It’s like that all the way. attention. Well done. I don’t think it was easy. It’s not easy, right? This time you will go up here. How far do you climb? You’re going to sit up here.
Looking this way, looking this way, put your foot on the third box here, right, put it on the third box. That’s the foot. And I’m going to fold this leg. great. Also, I think it would be easier to move your legs a little further forward, so now I’m going to move my hips back and forth from side to side. Aren’t you anxious now? great. If you go back and forth left and right, is the center of gravity exactly the same on both sides? Yes, I have it now. great. In that state, I will pull up my belly button and try to maintain a neutral posture. great. Now, we’re placing our spines on top of the ischium bones on both sides of our hips. I’m going to feel the center of gravity to make sure it doesn’t shift forward. Right, okay. From this position, I will spread my left hand over my head and to the side with my right hand. great. great. now
When I looked in the mirror, my side was not dented. I’ll take a look. That’s right. Concentrate on not letting your center of gravity shift forward. Breathe in here and then exhale, pull your torso out long and move over to the side. That’s right, that’s right, I held my right hand in that position to avoid touching my hand as much as possible. While pushing that hand away, push my hand out here. With the force of pushing your hand, push it all the way here. Okay, raise your arm a little higher. Okay, okay. In this position, your chest points down to the floor. It’s like that all along. If you can catch this guy, catch him. That’s right. Here, I’m going to make the back of the force that pushes the right hand and pull the left hand round. Tear it off between your heads. Shall we push this back a little bit? Do you have any disks? Let me try it up here. That’s right, this time I’ll stick my belly button in here and push it all the way here again. That’s right, I like it. In that state, I will open my chest once more and look in the mirror. Take your hands off me. That’s right, this time I look at the ceiling. Give it to me
I prayed for a long time and then lowered my chest again. That’s right. Shall we try once more to push this hand, this hand, pull this hand, and push it all the way behind the chest? That’s right, you’re going to push it out here, and then push it back further back here again, making it round. You will look straight ahead once again. In that state, raise your chest to the ceiling one more time. It’s always good. I’m going to twist it sideways again. Did you look straight ahead? How will it come up? It will come up in the picture on the side. Put your weight down on this side and put your weight on it. Right, okay, in this state, this time, re-center your gravity and say okay, okay on both sides. And this time, you will hold this hand this way. That’s right. You’re going to spread it out to the side of this hand. Here you will now straighten your spine again. That’s right, I like it when I drink it and exhale it.
Great. My weight is well balanced now. In this state, I will inhale and exhale to stretch my spine further upward. great. And here we are, skewered from head to tailbone. From there, the upper body just rotates without bending forward, backward, or sideways. As you inhale and exhale, open the left side of your chest. Make sure it doesn’t go through the side of your upper body. Okay. Inhale here and exhale, stretching the top of your head a little higher. Okay, I breathe in here and on the exhale I pull up and move my chest a little more to the left. But my belly button continues to look at the mirror. I’ll try to pull it out one more time. Good good good. It comes back just like that. I’ll go to the other side.
It’s very easy because you’re good at it. I’m having a hard time. Yes, it’s very easy for me, and after experiencing it for a while now, I feel a bit at ease. It’s a bit difficult.
So today I focused on stretching, but I’ll put my weight back a little more. That’s right, okay, I’ll give it a try. That’s right, extend your left hand over your right hand. Reach your right hand upwards. great. Your body is getting longer, right. Your body is getting longer, and your upper body is a little bit further back. That’s right, drink it, exhale, stretch it up, and move on. It has to be handed over to me. Shall we hold it there without lifting our hands as much as possible? great. And come a little further behind the box. That’s right, okay. Shall we push further here with the same force that we push here? The force of pushing that friend pushes me all the way here, and that friend extends his fingertips from that mirror. It’s been like that. It’s been increasing. Okay here again the chest is down to the floor. That’s right, you’ll get it. great. In that state, push your left hand and pull your right hand.
Make your back round, round, round. Shall we stretch it out here? Right, shall we stretch it out here? Right, shall we stretch it out here? It’s good that you’ve worked hard all the way to distribution, so you can push it out here. In that state, I will look straight ahead and to the side once more. great. When you look at the ceiling, push this hand further so that the ears and shoulders are further apart. It’s getting further away, right. Let’s step on the chest like that. It’s okay. Spread your head back slightly and then to the side again. Here we go one more time. Okay, okay, I’ll curl my back into a circle again. Round the upper back, round the middle and lower back. Put more pressure on the belly button and push out the ribs more to make it round. Then, okay, I’ll look straight ahead again. That’s right, I’ll look straight ahead and push my left arm further, moving further away, and straighten my chest towards the ceiling. That’s right, go and look at the wall again. You’re going to look straight ahead and stay that way.
That’s right, look this way and thrust from side to side. Press down heavily on your right buttock and shift your weight there to come up to the side. great. This time, my left hand grabs my right knee. great. That’s right, and I’ll spread my left hand and my right hand to the side. That’s right, I’m going to spread it sideways. That’s right, and it gets longer all the way from the tailbone. That’s right, here, with the flower needle inserted, as you inhale and exhale, rotate your stomach to keep looking straight ahead. Open your chest to the right without tilting your upper body to the side. I like it all the way. As I drink and exhale here, I grow taller above the top of my head. Okay, drink one more time, exhale, lengthen upward, and rotate to the side. I like it all the way. I hold my stomach steady as if I’m squeezing until the end. OK, I like it. I’m going back again.
This time, I’ll step into the third space here. Both feet and I’m going to go down a little bit here so that I feel like my buttocks won’t fall down. That’s right, it’s as good as this. Keep your knees straight. Shall we try our pronunciation posture here? Spread this line upwards. We’re going to spread it around here and stretch it all the way up to our chest. That’s right, after drinking here, exhale and stretch your belly button all the way up to the top of your head. great. great. I’m going to use that strength and lie back in this state. I’m going to pull down the cliff with my arms in front of me. That’s right, drink in and exhale while pulling up your abdomen. As you breathe in, it becomes longer and longer above the top of your head. Are you ready? I’ll go one more time. As you inhale and exhale, pull up, and if the essence becomes longer, it goes down as is. Do not roll your pelvis.
Stretch out your chest and that’s right. You don’t have to stop here. You have to stretch out endlessly. I’m going to stop here at this angle, and I’m going to extend the essence of my abdominal pulling force as if I’m going to keep pushing it out. However, this time, we will tighten the inner thighs further by pushing out the soles of the feet, and by pulling up the navel, the crown of the head will become longer. It’s not like you two can hold out. I keep pulling it up so it gets longer. It gets longer. It gets longer. Yes, return to the 4-line position by pushing the pinching arm forward. Where are you working now? It’s the abdomen. You have to hope that you can strengthen your back and hip joints inside here. Han: No, that’s right. I’ll go back to get ready. Now that you’re doing well, I’m going to increase the number of repetitions and the time. 5 seconds is too short. Okay, let’s do it for 10 seconds. You can do it for 10 seconds. You can do it. I want to do it. I like it. Raise it from your tailbone all the way up to the top of your head. That’s right, it goes up the spine. It came up. Yeah, drink it.
As you exhale, pull up your abdomen and push out your essence, falling backwards. It’s always good. great. From here, pull up your abdomen and increase your score. One two three here, push out the soles of your feet, tighten your inner thighs, and pull up your belly button. Two three four, five, six, seven. Keep studying hard. 8 I slightly nod my head and push out 9 characters. It rises to that level. Well done. I’ll go one more time. Didn’t you put your energy into something else this time? Yes okay
Going. As you inhale and exhale, pull up your abdomen and press down until the back of your head feels like it is lengthening. You have to sleep holding your stomach. That’s right, I like the star there. It feels like my voice is getting longer as I raise it here. Shall we bring down 1, 2, 3 dogs? great. From there, push out your feet, elbows, and feet, tighten your thighs, and pull up your belly button all the way up to the top of your head. One, two, three, four, five, raise a little more, five, six, seven, eight, nine. Finally, raise your face and come back.
Are you done? You can come, no no, you can’t come down. this
You won’t go up. You’re going to look in the mirror. great. This will be the first space here behind the right leg. Left foot down here, left arm forward, okay. That’s Okay. Then I pushed it away again. Do it in this state. I went over to the side while stretching my side. That’s right, I made sure to put my elbow here. This is now the reference point. In this state, it goes down to the chest. It’s them that makes my heart sink. yes that’s right. I’m going to go and look straight ahead again. In this state, your heart will look towards the sky. I’m going to look up at the sky, so I’m going to push out my right heel and my left forefoot, and I’m going to push it out over my chest so that my hip joint here is wide open. That’s right. Do you feel like it’s stretched out here? Then you’ll look straight ahead again. Go down one more time. If you look at it from the front again, it feels like the heel and toe are pushing against each other and stretching out.
Okay, look straight ahead. Did you do well? It rises straight up. Then go up one more space. great. While I’m in the pose here, let’s go to the side. Okay, let’s go, we have to go. We have to do it. Put your hands behind your head. That’s right, push it. The force of pushing each other’s heels will tighten your buttocks. You must have done this a lot to get your tummy tuck in. Right? In that state, we go down the length of our torso, avoiding my hand. great. It will go down a lot. Okay, let’s start with one by pulling it out far away. That’s good. My posture is so good that I honestly have nothing to say. I like it. Hold your posture one more time so that your hips don’t loosen up. Yes, okay, I’ll help you recover. Shall we continue to control five more butts? Yes, I like it. The remaining 5 will rotate and come up. You’re going down again. Go down straight and then come up while twisting and rotating your upper body. Turn around and roll up your belly button. Don’t roll it up. One all the way
Like this, go back and forth again, then tuck in more belly button to make it more round. Round your back, yes. Three 1955. Yes, squeeze a little more. It’s saltier. That’s right, squeeze your outer clothes and squeeze some more. Going down. I started to lose strength in my butt thanks to your supporting role. great. You have to behave and give the last piece of ass. That’s right, go five hips straight and make a dochang. I hold on here. One by one, I tighten the buttocks of the hungry people, push out the soles of their feet, and tighten the buttocks of the wounds a little further back, three, four. Five, six, seven, eight, nine, ten hematopoiesis. He returns in a supporting role. Frayed, round
Great. I’m going to the other side. You are so good, so good. The scariest thing is living, but since you are so good at ordering it, there is no reason not to do it. I can’t give you this back for a moment. Graduate
I need to help you, but my priests won’t do it because they don’t have the strength to help me. great. In the bottom column, it’s a political movie that’s anti-computer. Yes I like the head and hands. It’s nice to stretch your torso little by little. Turn big.
I’ll keep raising the beans slightly. That’s right, the zipper goes down to the bottom of the chest. It’s like that all along. Look straight at your chest again and don’t turn your pelvis. Just go for the upper body.
When I go down, I won’t go that far, which is fine. It will be held this time, and it is okay for it to be held this time. It will be open all the way. That’s right, it feels like the pelvis is being sucked up a little more by pushing out the heels and pulling up the belly button. That’s right, it’s back to Seongmyeon. Okay, let’s go down once more. It’s like that all along. I’m going to watch the scene again and open it again. That’s right, I like it. Okay, I’ll come back up to the front again. One square, fighting, fighting
I came without knowing how to use my mouth
Take it out, pull it up, and go down ok. If you look at it all the way and say ‘I am like that’, it goes up. I like both. great. That’s right. Please fix your hips so they don’t rock back and forth. It comes in a little to the side like this. yes
My left hip and left pelvis are opening. Tighten your hips a little more. Look straight ahead. Pull up your abdomen more so that your upper body does not lean forward. That’s right, five or six, I’ll squeeze your butt even more with the force of pushing out the soles of your feet. great. Open both feet and squeeze. It’s very narrow, and the oysters are rolled up to the belly, so they’re arranged in six rows and seven rows like that. Two, yes, eight
That’s right, tighten your butt more. Your pelvis keeps opening up, so tighten your butt more. Push the sole of your foot to the left and go all the way down. It goes and comes back. Turn off the key as much as the coating. Push out the soles of your feet. That’s right, keep tightening the upper body a little further back. 2 Keep pulling up. The shoulders will be further behind the three. Don’t be nervous. Don’t tense your shoulders. chest further back four five raise neck 6 7 push heels further 9 1 rotation straight
Great. Did you do well? Did you do well? He told me to do it. The side is a little difficult.
