<div style="text-align:center;"> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;">하루홈트, 오늘의 맨몸운동</span></p> <p align="center" style="margin:0px;padding:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">시작합니다.</span></p> <p align="center" style="margin:0px;padding:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p align="center" style="margin:0px;padding:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">매일 올려드리고 싶었지만</span></p> <p align="center" style="margin:0px;padding:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">생각보다 시간내기가 어렵네요.</span></p> <p align="center" style="margin:0px;padding:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"> </p> <p align="center" style="margin:0px;padding:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">용량따로 오류나는 것도 많고....</span></p> <p align="center" style="margin:0px;padding:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">그래도 시간나는데로 틈틈히 올리도록</span></p> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;">하겠습니다. </span></p> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><br></span></p> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><br></span></p> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><br></span></p> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"></span></p> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201702/14873869139d511304a0ab454a9ccb7b45f5341f49__mn736657__w520__h345__f2989851__Ym201702__ANIGIF.gif" width="520" height="345" alt="13게걸음.gif" style="border:none;" filesize="2989851"></div> <div style="text-align:center;"><br></div> <p></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">하루홈트 첫번째 운동은 게걸음입니다.</span></p> <div> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">애니멀플로우의 일종으로</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">동물의 움직을 흉내낸</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">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;">게처럼 걷을시면 되는데??,</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">전신을 고루 발달시켜주는</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">운동입니다.</span></p></div> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"></span></p> <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/201702/1487386928dd4dfe40ea1047df97b96f96046ed5c2__mn736657__w520__h345__f2105365__Ym201702__ANIGIF.gif" width="520" height="345" alt="15스피날발란스.gif" style="border:none;" filesize="2105365"></div> <p></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">다음 스피날 발란스입니다.</span></p> <div> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">무릎꿇은 플랭크자세에서</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">팔, 다리를 엑스자로 교차해서</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">들어줍니다.</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;">허리 밸런스를 잡아주는 효과가 있고</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">들어주는 동작에서 살짝 멈춰주시면</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">좋습니다</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> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"></span></p> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201702/14873869396e220694291f4d8f92c12286c5fd3be4__mn736657__w520__h345__f1252918__Ym201702__ANIGIF.gif" width="520" height="345" alt="20푸쉬업.gif" style="border:none;" filesize="1252918"></div> <p></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">가장 기본적인 가슴 맨몸운동</span></p> <div> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">푸쉬업입니다.</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;">손바닥 전체로 밀어주신다는 느낌으로</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">운동하시면 되고</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;">손 간격은 자신의 가슴보다 10-20cm정도</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">넓게 잡으시고 하면 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;">손 간격이 좁으면 가슴 안쪽과 삼두쪽으로</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">더 많은 자극이 됩니다. </span></p></div> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"></span></p> <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/201702/1487386950edf42c3da0af467486f56c0427571219__mn736657__w776__h511__f3460704__Ym201702__ANIGIF.gif" width="776" height="511" alt="스쿼트킥.gif" style="border:none;" filesize="3460704"></div> <p></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">마지막 운동은 스쿼트 프론트킥입니다.</span></p> <div> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">다른 하루홈트에서 </span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">소개시켜드린 운동 같은데</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;">스쿼트와 발차기를 결합한 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;">보기에는 쉬운데 생각보다 힘듭니다.</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;">발차기를 하실때 다리를 최대한 펴고 발차기하시면</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">대퇴 뒤쪽(햄스트링)을 스트레칭 해주는</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">효과가 있습니다. </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;">하체를 전반적으로 발달시켜주고</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">칼로리 소모가 높은 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;"> </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;">사실 저는 헬스장 gx실에서</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">맨몸운동을 해서</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">층간소음에 신경쓰지 않았는데</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">댓글에 층간소음 관련글이 많아</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;">이번에는 비교적 층간소음이 없는</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">운동으로 프로그램을 구성해 보았습니다. </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;"><span style="font-size:16px;">난이도도 어렵다는 의견이 많아</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">종목을 한개 빼고 버피와 같은 전신운동형</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">고칼로리 소비 운동은 한개만 넣어</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">운동강도를 낮췄습니다.</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;"><span style="font-size:16px;">운동방법</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">게걸음 10미터, 스피날 발란스 양쪽 각 10회,</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">푸쉬업 20회, 스쿼트킥 양쪽 각 15회가 1set</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;">총 4set 수행하시면 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;"> </p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">해보시고 피드백 남겨주시면</span></p> <p style="margin:0px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><span style="font-size:16px;">다음에 참고하여 다시 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;">그럼 득근 하시고 좋은 주말 되세요</span></p></div> <p align="center" style="margin:0px;padding:0px;font-family:'돋움', Dotum, Helvetica, sans-serif;"><span style="font-size:16px;font-family:'Apple SD Gothic Neo', '굴림', Gulim, Tahoma, Geneva, sans-serif;"><br></span></p></div>