리포머 No spring 필라테스 : 스프링없이도 안전하게 개인레슨 그룹레슨 모두 적합한 시퀀스✈️

Hello, I'm instructor Sua from Neulsom Pilates. ✈️ Today, I've prepared a Reformer No Spring Sequence. I've prepared a class that can be safely performed without springs, so it's applicable to both group and private lessons. Thank you for always watching the video. 🩵 #NeulsomPilates #MokgamPilates #pilates #reformerpilates #reformer #pilatesinstructor #reformerpilates #nospring Reformer No Spring Sequence 1. Thoracic Rotation : Bring the carriage to the center. : Cross your hands in an X shape and hold the carriage. : Exhale, pushing the carriage to one side to rotate your thoracic spine. 2. Back Muscle Stretching : Grab one corner of the carriage with both hands and exhale, pushing it away to stretch the muscles attached to your back and pelvis. 3. Pelvic Ant-Post Tilt : When inhaling, push the carriage backward as if you were ducking (anterior tilt). Exhale, tilt your pelvis backward as if you were scraping the carriage. 4. Toe Tap : Maintain a neutral pelvis to prevent your lower back from lifting. : Instead of placing your legs on the floor, use your lower abdominal strength to release them. : If your lower back lifts, try reducing the range of motion instead of lowering them completely. 5. Frog : Push your heels together. : Exhale, extend your legs to a height that doesn't allow your lower back to lordosis. : Maintain external rotation of your hips throughout the leg extension. 6. Leg Raise : Press the push-through bar with both hands toward your torso, applying pressure all the way to your armpits. : Lower your legs to a height that doesn't allow your lower back to lordosis, then return to the starting position. 7. Tower : Keeping your hips fully pressed into the carriage, use your pelvis, abdominal hamstrings, and hip extension to slowly push the push-through bar forward. : Use your lower body strength to hold the push-through bar in place, and bend and straighten your knees to provide a stronger stimulus to the hamstrings. *If your pelvis is off the carriage and your knees are not fully straight, prepare to straighten your knees while pressing your hips into the carriage. 8. Lunge : Remove your weight from the leg on the carriage. : Bend your knees, making sure they don't extend past your ankles, and then return to the starting position. : Reach out toward the leg you're bending, follow your gaze, and rotate your torso. : Extend the leg on the carriage and support the edge of the carriage with the balls of your feet. : Lower your body, imagining your knees sinking to the floor, and then rise. : Make sure your front knee doesn't extend past your ankle. 9. Side Stretching : Push the carriage all the way forward. : Feel a refreshing stretch in your inner thighs and sides. 10. Wide Squat : Keep your center of gravity centered between your legs. 11. Side Split : Maintain a sense of heightening as your legs move away and closer together. : Focus on maintaining a neutral stance rather than sending the carriage too far. 12. Cat Caw Stretching : Perform the movement with your sit bones touching the foot bar. : Round your back as you inhale and bring the carriage back. : Push the carriage out as you exhale, straightening your back. 13. Up Dog - Down Dog : Down Dog: Press your heels toward the floor and lengthen your hips toward the ceiling. Stretch your shoulders away from your ears. : Up Dog: Push the carriage with your entire palm, engaging your abs and buttocks. 14. Plank with Shoulder Touch : Keep your body as still as possible and touch your opposite shoulder with your hand. 15. T-Balance : Push the carriage while drinking and simultaneously lift your leg. : Be careful not to open your pelvis. 16. Bird Dog : Lift your extended leg and the opposite arm, breathe, and hold. 17. Spider : Hold as if you were in a standing quadrupedal position. : Bend the knee of the leg you're lifting and pull it toward your armpit. : Feel the strength in your glutes and side.