<div style="text-align:center;"> <div style="text-align:center;"> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">어제에 이어 오늘도</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">올립니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">오늘의 맨몸운동 하루 홈트입니다. </span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">동일한 운동을 계속 반복하면 지루하기 떄문에</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">제가 시간되는데로 운동 루틴을 바꿔서 올리도록</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">하겠습니다. </span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">내일은 일요일인 관계로 넘어가도록 하겠습니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">오늘의 맨몸운동 하루홈트는 5가지로</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">1. 엇방향차기</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">2. 파이크 푸쉬업</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">3. 러너스 스킵</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">4. 로우백 홀드</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">5. 스쿼트프런트킥</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">입니다. </span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201702/14868186837c69748a9c6b4d568525fee2a543cac3__mn736657__w752__h517__f3765233__Ym201702__ANIGIF.gif" width="752" height="517" alt="bodyweight-moves_corkscrew_grain.gif" style="border:none;" filesize="3765233"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">1. 엇방향차기입니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">엎드려뻐쳐? 플랭크 자세에서</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">왼손으로 오른발 발등이나 발목을 터치해주시면 됩니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">전신운동으로 신체를 전반적으로 탄탄하게 만들어 줍니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">되도록이면 다리를 쭉 펴는게 좋으나</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">유연성이 부족하신분들은 다리를 굽히셔도 됩니다.</span></p></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201702/14868186988a44a976ab6348eba34e9542d572f73f__mn736657__w460__h460__f356626__Ym201702__ANIGIF.gif" width="460" height="460" alt="pikepushup.gif" style="border:none;" filesize="356626"></div> <div style="text-align:center;"> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">2. 파이크 푸쉬업입니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">언뜻보면 원상폭격 전 단계인거 같기도 하고....</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">정체 불명의 운동같지만...</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">홈트 맨몸운동으로 할 수 있는</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">몇 안되는 어깨 및 가슴 상부운동입니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">이 동작도 유연성이 부족하신분들이</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">무리하게 다리를 펴거나 각도를 좁히면</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">허리에 무리가 갈 수 있기에</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">유연성이 부족하신분들은</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">다리를 조금 굽히셔도 됩니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">다리를 피고 하시면 아킬레스건 및 대퇴이두를</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">스트레칭하는 효과가 있습니다. </span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><br></span></p></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201702/14868186935c1c2067e703482abb4785cac71765fa__mn736657__w752__h517__f1888190__Ym201702__ANIGIF.gif" width="752" height="517" alt="bodyweight-moves_runners-skip_grain.gif" style="border:none;" filesize="1888190"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;">3. 러너스 스킵이라는 동작입니다.</span></div> <div style="text-align:center;"> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">달리기 선수의 준비 자세에서</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">시작해서 점프를 하는 동작입니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">전신운동으로 버피만큼 힘든 동작입니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">전신중에서도 특히 하체,</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">그리고 발목 강화에 많은 도움이 됩니다.</span></p></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201702/148681870171a7ef876ae2413b96fc8e28e5eb5945__mn736657__w350__h197__f700777__Ym201702__ANIGIF.gif" width="350" height="197" alt="로우 백 홀드.gif" style="border:none;" filesize="700777"></div> <div style="text-align:center;"> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">4. 어려운 운동만 했으니</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">정적인 운동도 있어야죠.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">척추 기립근 운동에 좋은</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">로우백 홀드라는 운동입니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">이 동작 역시 맨몸운동 홈트레이닝으로</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">할 수 있는 몇 안되는 척추기립근 운동입니다.</span></p></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201702/148681872627305e0146fa4cf4ac641047400f2e7c__mn736657__w776__h511__f3460704__Ym201702__ANIGIF.gif" width="776" height="511" alt="스쿼트킥.gif" style="border:none;" filesize="3460704"></div> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">5. 대망의 마지막 동작은 스쿼트 프론트 킥입니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">스쿼트와 프론트킥을 함께 섞어 놓은것으로</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">저 프론트 킥이 별거 아닌것처럼 보이지만</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">저 킥 동작하나로 난이도가 팍 올라갑니다.</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">해보시면 숨어 있는</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">자신의 내면을 보실 수 있을 거예요. </span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><span style="font-weight:bolder;">운동방법: </span><br style="line-height:19.2px;"><span style="font-weight:bolder;">1SET: 엇방향 차기 </span><span style="font-weight:bolder;">양쪽</span><span style="font-weight:bolder;"> </span><span style="font-weight:bolder;">20회->파이크푸쉬업 20-></span></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><span style="font-weight:bolder;">러너스 스킵 양쪽 10회->로우백 홀드 30초-></span></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><span style="font-weight:bolder;">스쿼트 프론트 킥 </span><span style="font-weight:bolder;">양쪽</span><span style="font-weight:bolder;"> </span><span style="font-weight:bolder;">15회</span><br style="line-height:19.2px;"><br style="line-height:19.2px;"><span style="font-weight:bolder;">총 5SET 수행합니다. </span></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><span style="font-weight:bolder;"><br></span></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><span style="font-weight:bolder;">1set간 휴식시간은 체력에 따라 0초에서 1분 사이로 설정하시면 됩니다. </span></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><span style="font-weight:bolder;">남자 기준 30분 운동을 목표로 합니다. </span></span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;"><span style="font-weight:bolder;">혹시 수행하신분들은 댓글로 기록 남겨주시면 감사하겠습니다.</span></span></p></div>