完整普拉提课程

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完整普拉提课程：无可比拟的动作体系

完整普拉提认证课程涵盖完整的经典体系——垫上、核心床 (Reformer)、凯迪拉克床 (Cadillac)、普拉提椅 (Chair) 和梯桶 (Barrel)——包含 270 多个正宗普拉提动作，通过数百节系统化视频课程教授。在经医学审核的专家指导下，学习约瑟夫·普拉提 (Joseph Pilates) 的原创方法。许多课程在同一个视频中展示动作进阶。无需器械即可立即从垫上开始，并按自己的节奏，通过课程学习与实习逐步取得完整认证。

Course Content

普拉提垫上初级（9 节课 + 1 次测验）

观看课程示例

01:36
Stand to Sit

00:20
The Hundred

01:50
The Roll Up

02:11
Single Leg Circles

02:08
Rolling Like A Ball

01:52
Single Leg Stretch

01:44
Double Leg Stretch

01:13
Spine Stretch Forward

01:49
Seal

00:44
普拉提垫上初级测验

普拉提垫上中级（18 节课 + 1 次测验）

Single Straight Leg Stretch

01:00
Double Straight Leg Stretch

01:31
Criss Cross

01:14
Open Leg Rocker

01:37
Corkscrew

02:14
Saw

01:13
The Press Up/Swan Dive Prep

01:10
Single Leg Kicks

01:03
Double Leg Kicks

01:27
Neck Pull

01:21
Side Kicks

01:33
Up/Down (Side Kicks)

00:55
Small Circles (Side Kicks)

00:43
Beats (Side Kicks)

00:34
Teaser I

01:54
Mermaid

01:54
Knee Lifts

00:42
Lunges

01:06
普拉提垫上中级测验

普拉提垫上高级（33 节课 + 1 次测验）

普拉提核心床 (Reformer) 初级（18 节课 + 1 次测验）

Footwork Series I – IV

03:46
The Hundred

02:02
Leg Circles

01:57
Frog

01:31
Round (Stomach Massage)

01:21
Hands Back (Stomach Massage)

00:54
Reach (Stomach Massage)

00:49
Twist (Stomach Massage)

01:19
Round (Short Box)

01:53
Flat (Short Box)

01:05
Side To Side (Short Box)

01:53
Twist (Short Box)

01:25
Tree (Short Box)

01:44
Elephant

01:23
Round (Knee Stretch)

00:54
Arched (Knee Stretch)

01:01
Running

01:17
Pelvic Lift

01:13
普拉提核心床初级测验

普拉提核心床中级（18 节课 + 1 次测验）

Short Spine Massage

02:34
Coordination

01:30
Pulling The Straps (Long Box I)

01:28
T-Pull (Long Box I)

00:54
Swan (Long Box I)

01:17
Backstroke (Long Box I)

01:48
Teaser (Long Box I)

02:45
Long Stretch

00:53
Down Stretch

00:55
Up Stretch

01:12
Tendon Stretch

01:06
Semi Circle

01:36
Long Spine Massage

02:25
Knees Off (Knee Stretch)

01:00
Tinkerbell (Knee Stretch)

01:05
Side Splits

01:17
Front Splits

01:03
Thigh Splits

01:01
普拉提核心床中级测验

普拉提核心床高级（32 节课 + 1 次测验）

Overhead

02:16
Rowing I (Curl)

02:15
Rowing II (90 Degrees)

02:03
Rowing III (From Chest)

01:45
Rowing IV (From the Hips)

01:24
Rowing V (Shaving)

01:27
Rowing VI (Hug)

01:20
Breaststroke (Long Box I)

01:39
Horseback (Long Box I)

02:56
Arabesques I-III

01:18
Long Backstretch

01:42
Tendon Stretch (Front, Side, Back)

01:39
Chest Expansion

01:37
Thigh Stretch

01:30
Arm Circles

02:08
Reverse Chest Curl

00:51
Snake/Twist

01:19
Corkscrew

01:42
Mermaid

01:42
Rocking (Long Box II)

00:47
Grasshopper (Long Box II)

01:18
Swimming (Long Box II)

00:44
Around The World (Short Box)

01:07
Single Leg to Side (Short Box)

01:11
Single Leg (Knee Stretch)

00:51
Push Up Front

01:00
Push Up Front Single Leg

01:05
Push Up Back

00:58
Push Up Back Single Leg

00:52
Star

01:22
Russian Splits

01:32
Full Splits

01:20
普拉提核心床高级测验

普拉提凯迪拉克床 (Cadillac) 初级（9 节课 + 1 次测验）

Rolling Back

01:18
Rolling Back One Arm

01:26
Breathing

01:21
Leg Circles (Leg Springs)

01:22
Walking (Leg Springs)

00:48
Beats (Leg Springs)

00:32
Push Through

01:30
Mermaid / Press Down

02:12
Half Hanging

01:14
普拉提凯迪拉克床初级测验

普拉提凯迪拉克床中级（19 节课 + 1 次测验）

Rond De Jambe (Leg Springs)

00:55
Frog (Leg Springs)

01:26
Bicycle (Leg Springs)

01:03
Pull Down (Side Leg)

02:01
Small Circles (Side Leg)

01:01
Side Passé (Side Leg)

01:28
Beats (Side Leg)

00:46
Grand Rond De Jambe (Side Leg)

01:41
Bicycle (Side Leg)

01:54
Arm Circles

02:03
Triceps (With Springs)

00:47
Tower

02:36
Monkey / Monkey One Leg

01:54
Reverse Push Through

02:04
Push Through to Teaser

01:57
Pull Ups with the Trapeze

00:41
Leg Stretches on Trapeze

02:12
Leg Stretches with Straps

01:56
Spread Eagle

00:42
普拉提凯迪拉克床中级测验

普拉提凯迪拉克床高级（26 节课 + 1 次测验）

Leg Springs in The Air Series

01:31
Airplane

01:06
Flying Eagle

01:00
Squats (Standing)

00:56
Boxing

00:54
Shaving (With Springs)

00:48
Hug

00:50
Butterfly

00:44
Side Arm (With Springs)

00:34
Fencing

00:47
Chest Expansion (Standing)

00:48
Triceps (Standing)

00:38
Side Arm (Standing – Kneeling)

00:50
Shaving (With Bar)

00:31
Front Rows

00:36
Bicep Curls

00:38
Chest Expansion (Kneeling)

01:04
Thigh Stretch

01:07
Rolling In and Out

01:15
Rolling Stomach Massage

02:01
Long Backstretch Arms

00:56
Hip Stretch

02:02
Shoulder Roll Down

01:50
Push Through on Stomach

01:06
Hanging Pull Ups with Trapeze

00:47
Full Hanging

01:06
普拉提凯迪拉克床高级测验

普拉提椅 (Chair) 初级（25 节课 + 1 次测验）

Footwork I-III (Wunda Chair)

01:24
Footwork IV Tendon Stretch (Wunda Chair)

00:41
Horseback

00:46
Push Down

00:53
Frog Pumping The Arms

00:51
Pull Up

00:58
Corkscrew

00:50
Stretch / Stretch Pumping The Arms

00:49
Spine Stretch

00:42
Leg Push Down Front

00:25
Leg Push Down Side

00:33
Leg Push Down Back

00:26
Footwork I-III (Big Chair)

00:55
Footwork IV Tendon Stretch (Big Chair)

00:43
Pumping

00:53
Pumping Parallel

00:31
Pumping One Leg

00:36
Going Up Front

00:52
Going Up Side

00:47
Pumping One Leg (Demi-Pointe) Front

00:37
Pumping One Leg (Demi-Pointe) Side

00:42
Pumping One Leg Crossover

01:12
Press Up Front

00:36
Press Up Bottom

00:30
Achilles Stretch

00:34
普拉提椅初级测验

普拉提椅中级（11 节课 + 1 次测验）

Push Down One Arm

00:50
Pumping One Arm

00:38
Mermaid

01:08
Mermaid Kneeling

01:00
Tendon Stretch

00:43
Backward Arms

00:40
Flying Eagle

00:39
Pumping on the Knees

00:44
Pumping Standing

00:49
Front Balance Control

00:50
Side Balance Control

00:44
普拉提椅中级测验

普拉提椅高级（13 节课 + 1 次测验）

Frog Facing Out

01:18
Frog Facing Chair

01:20
Pull Up One Arm

00:44
Tendon Stretch One Leg

00:53
Swan Dive

01:17
Teaser

01:03
Twist

01:12
Mountain Climb

00:47
Table

00:52
Star

00:52
Push Up Sideways

00:36
Push Up Sideways II

00:37
Push Ups

01:43
普拉提椅高级测验

普拉提梯桶 (Barrel) 初级（22 节课 + 1 次测验）

Arm Circles (Small Barrel)

02:10
Leg Circles (Small Barrels)

01:14
Scissors (Small Barrel)

00:50
Walking (Small Barrel)

00:49
Bicycle (Small Barrel)

00:50
Beats (Small Barrel)

00:50
Rolling In/Out- Rest Position

01:16
Swimming (Small Barrel)

00:55
Swan Dive Prep

00:41
The Stretch (Spine Corrector)

01:20
Arm Circles (Spine Corrector)

00:57
Leg Circles (Spine Corrector)

01:11
Scissors (Spine Corrector)

00:45
Walking (Spine Corrector)

00:43
Bicycle (Spine Corrector)

00:46
Beats (Spine Corrector)

00:38
Rolling In/Out (Spine Corrector)

00:49
Swan Dive (Large Barrel)

01:52
Horseback (Large Barrel)

01:36
Ballet Stretch Front (Large Barrel)

02:05
Ballet Stretch Side (Large Barrel)

02:26
Ballet Stretch Back (Large Barrel)

01:29
普拉提梯桶初级测验

普拉提梯桶中级（10 节课 + 1 次测验）

Swan (Spine Corrector)

00:27
Rocking (Spine Corrector)

00:52
Grasshopper (Spine Corrector)

00:52
Swimming (Spine Corrector)

00:52
Round (Short Box)

01:40
Flat (Short Box)

00:57
Side To Side (Short Box)

00:44
Twist -Around the World (Short Box)

01:32
Tree (Short Box)

01:35
Side Sit Up (Large Barrel)

00:58
普拉提梯桶中级测验

普拉提梯桶高级（11 节课 + 1 次测验）

Teaser (Spine Corrector)

00:36
Hip Circles (Spine Corrector)

00:43
Can Can (Spine Corrector)

00:45
Side Sit Up (Spine Corrector)

01:15
Shoulder Bridge (Spine Corrector)

00:59
Leg Circles Onto The Head (Spine Corrector)

01:24
Twist / Around the World (Short Box)

01:32
Side Sit Up One Leg (Large Barrel)

00:41
Backward Stretch / Hanging (Large Barrel)

01:16
Jumping Off The Stomach (Large Barrel)

00:26
Handstand (Large Barrel)

00:40
普拉提梯桶高级测验

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A course by

Dr Melinda Bryan PT DPT

课程信息

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