<div><br></div> <div><br></div> <div> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">세계적인 척추전문가 캐나다 워털루 대학의 스튜어트 맥길(Stuart Mcgill)교수</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;"></span><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><strong><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">1. 맥길 컬업(Mcgill curl up)</span></strong></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span class="caption" style="line-height:1;font-family:Dotum, '돋움', sans-serif;font-size:9pt;"></span></p> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/201911/1575035642bf67bdc2032c41f29e20801ad18fc20f__mn125052__w700__h405__f29365__Ym201911.jpg" width="700" height="405" alt="1.jpg" style="border:none;" filesize="29365"></div><br><p></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span class="caption" style="line-height:1;font-family:Dotum, '돋움', sans-serif;font-size:9pt;">YouTube 'ChiroBalance Spine & Sport'</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">바닥에 매트를 깔고 누운 뒤 한쪽 다리를 접어 올리고 양손을 허리 밑에 둔다.</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">이후 턱을 당기는 느낌으로 고개를 들어 올린 뒤 약 10초 간 머물며 호흡을 한다. 양쪽 다리를 바꿔가며 이 과정을 5회 반복한다. </span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">이때 허리를 붕 뜨게 하는 것이 아니라 허리가 바닥을 누른다고 생각하고 상체를 일자로 유지해야 한다.</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><strong><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">2. 버드 독(Bird Dog)</span></strong></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span class="caption" style="line-height:1;font-family:Dotum, '돋움', sans-serif;font-size:9pt;"></span></p> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/201911/157503565416be8c4811b549a39423ce91b2361e4a__mn125052__w700__h408__f27932__Ym201911.jpg" width="700" height="408" alt="2.jpg" style="border:none;" filesize="27932"></div><br><p></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span class="caption" style="line-height:1;font-family:Dotum, '돋움', sans-serif;font-size:9pt;">YouTube 'ChiroBalance Spine & Sport'</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">우선 네 발로 기어가는 자세로 엎드린다. 허리에는 너무 힘을 주지 말고 상체가 살짝 C커브가 되도록 한다. </span><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">무릎은 엉덩이와 수직이 되도록, 손목은 어깨와 수직이 되도록 유지한다. </span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">이후 한쪽 팔과 다리를 교차로 들어 올린 후 10초 정도 버틴다. 이어 반대쪽 팔과 다리로 같은 동작을 반복한다. </span><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">총 10회씩 3세트 반복한다.</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;"><br></span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;"><br></span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;"><br></span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><strong><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">3. 사이드 플랭크 (Side Flank)</span></strong></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><strong><br></strong></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span class="caption" style="line-height:1;font-family:Dotum, '돋움', sans-serif;font-size:9pt;"></span></p> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/201911/1575035665d1eab0dad9514e8a90109547cf2b6a5c__mn125052__w700__h408__f26591__Ym201911.jpg" width="700" height="408" alt="3.jpg" style="border:none;" filesize="26591"></div><br><p></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span class="caption" style="line-height:1;font-family:Dotum, '돋움', sans-serif;font-size:9pt;">YouTube 'ChiroBalance Spine & Sport'</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">옆으로 누운 뒤 팔을 어깨와 일찍선이 되도록 한다. 팔꿈치부터 손바닥은 바닥에 일자로 둔다. 두 다리는 가위 모양으로 엇갈리게 한다.</span><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">이후 상체를 서서히 들어 올리는데, 이때 복부에 힘을 강하게 주는 것이 포인트다.</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><br></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;">어깨부터 엉덩이까지 사선을 유지한 자세로 머물며 20~30초 동안 호흡을 한다. 개인차가 있으니 적게는 5세트에서 많게는 10세트를 반복하면 된다.</span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;"><br></span></p> <p style="margin:0px;color:#333333;font-family:Gulim, 'Segoe UI', Meiryo, '나눔고딕', NanumGothic, ng, '맑은 고딕', 'Malgun Gothic', '돋움', Dotum, AppleGothic, sans-serif;"><span style="font-family:Dotum, '돋움', sans-serif;font-size:9pt;"><br></span></p></div>