운동시간 : 50분 (+자율운동 1시간)<br><br><table cellspacing="0" cellpadding="0" border="0" width="390"><colgroup><col width="91"><col width="76"><col span="2" width="72"><col width="79"></colgroup><tbody><tr height="22"><td class="xl63" style="height:16.5pt;width:68pt;" height="22" width="91">Workout</td> <td class="xl63" style="width:57pt;" width="76">Pos.(Main)</td> <td class="xl63" style="width:54pt;" width="72">Pos.(Sub)</td> <td class="xl63" style="width:54pt;" width="72">Reps</td> <td class="xl63" style="width:59pt;" width="79">Rest</td></tr></tbody></table><table cellspacing="0" cellpadding="0" border="0" width="390"><colgroup><col style="width:68pt;" width="91"><col style="width:57pt;" width="76"><col style="width:54pt;" span="2" width="72"><col style="width:59pt;" width="79"></colgroup><tbody><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;width:68pt;" height="22" width="91">Leg raise</td> <td class="xl65" style="width:57pt;" width="76">Hanging</td> <td class="xl65" style="width:54pt;" width="72">to Bar</td> <td class="xl65" style="width:54pt;" width="72">6</td> <td class="xl65" style="width:59pt;" width="79">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">3</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65">Straight</td> <td class="xl65">8</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">8</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">6</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">4</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65">Benting</td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">8</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">7</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">5</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65">Tuck</td> <td class="xl65">15</td> <td class="xl65">30</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">15</td> <td class="xl65">30</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65">Lying</td> <td class="xl65">Straight</td> <td class="xl65">13</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">14</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">13</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">9</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">180</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22">Bridge</td> <td class="xl65"><br></td> <td class="xl65">Full</td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr></tbody></table><br>복근은 자세에 집중하니 역시나 횟수가 확 줄어버리네요. (결국 뒤에가서는 조금 치팅을 했죠 ㅎㅎ)<br>그리고 오늘은 루틴 간단히 하고 브릿지 운동좀 찾아봤습니다.<br><br>요즘 맨몸운동 하시는 분들 많은데 브릿지는 생소하실 것 같아서 도움이 될까해 영상 몇 개 모았습니다.<br>저도 오늘 처음본 자세들이라서 여러번 연습해봤습니다.<br><br><h2><주의 : 충분한 스트레칭 이후에 따라하세요. 허리나갑니다!!></h2>- 사실 제가 만만히 보고 따라하다가 나갈뻔했어요 ㄷㄷ<br><br>1. Progression : 단계별 브릿지<br><iframe src="https://www.youtube.com/embed/FnllYR5eoZw?ecver=2" frameborder="0" height="360" width="640"></iframe><br>- 마지막 리볼빙 따라하다가 바닥에 여러번 쿵쿵 찍었네요 ㅎㅎ 아직은 무리지만 연습좀 해야겠어요. 재밌네요!<br><br><br>2. Wall Rotation<br><iframe src="https://www.youtube.com/embed/i4j7AKd_RjQ?ecver=2" frameborder="0" height="360" width="640"></iframe><br>- 이건 기립근이 자극되는게 시원시원해서 좋습니다! 벽에서 멀어질수록 난이도는 높아집니다. 그리고 항상 고개는 벽쪽으로 !<br><br><br><br>3. Wall Walk<br><iframe src="https://www.youtube.com/embed/wrogjZTydkQ?ecver=2" frameborder="0" height="360" width="640"></iframe><br>- 잘못 하다가 허리나갈뻔한 문제의 자세. 다음 코어때부터 본격적으로 루틴에 넣을겁니다 ! ㅎ<br><br><br>이상 오늘의 코어운동이였습니다~<br>ㄷㄱㄷㄱ~<br><br>
이 게시물을 추천한 분들의 목록입니다.
[1] 2017/04/14 00:42:24 211.36.***.128 돌고래호랑이
133217[2] 2017/04/14 00:56:01 220.121.***.223 김영랑
441249[3] 2017/04/14 01:58:37 58.236.***.32 녹차밭사잇길
594216[4] 2017/04/14 06:53:37 108.162.***.216 그기정말이가
393522[5] 2017/04/14 07:52:33 211.36.***.233 뚱모링
176070[6] 2017/04/14 08:18:39 221.164.***.192 넌이미털렸다
260651[7] 2017/04/14 10:03:13 116.33.***.92 세젤예린♡
326034[8] 2017/04/14 13:32:21 223.62.***.199 아가리카노
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