<blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><br><b><br><span style="font-size:9pt;">원문 : <a target="_blank" href="http://blog.naver.com/stinvvv/221048112491">http://blog.naver.com/stinvvv/221048112491</a></span><br><span style="font-size:9pt;">장코치입니다. 헤헤 식스팩을 위해 고고띵!</span></b><br><br><br><span style="font-size:9pt;">-<br></span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">장코치입니당</span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">. </span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">바로 </span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">ㄱㄱ<br></span><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:19px;text-align:justify;"> <br></span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"> 싯 업 운동</span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">, </span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">많이들 하시지예</span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">? </span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">그 싯 업 운동에 있어 주의할 점은 무엇인지</span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">, </span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">싯 업이 가져오는 효과는 무엇인지</span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">, </span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">어떻게 해야하는 지 등등 싯업에 관하여 </span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">1</span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">부터 </span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">10</span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">까지 한번 알아보겄으요</span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">. </span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><strike style="background-color:inherit;">(</strike></span><span class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><strike style="background-color:inherit;">무슨 컨셉</strike></span><span lang="en-us" class="se_fs_T2" style="text-align:justify;font-size:19px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><strike style="background-color:inherit;">;;)</strike></span></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><div style="text-align:justify;"><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:19px;"><strike><br></strike></span></font></div> <div style="text-align:justify;"><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:19px;"><strike><br></strike></span></font></div><span lang="en-us" class="se_fs_T1" style="background-color:inherit;font-weight:600;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;text-align:justify;font-size:28px;"><span style="background-color:inherit;">1. </span></span><span class="se_fs_T1" style="background-color:inherit;font-weight:600;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;text-align:justify;font-size:28px;"><span style="background-color:inherit;">싯 업</span></span><span lang="en-us" class="se_fs_T1" style="background-color:inherit;font-weight:600;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;text-align:justify;font-size:28px;"><span style="background-color:inherit;">(sit up exercise)</span></span><span class="se_fs_T1" style="background-color:inherit;font-weight:600;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;text-align:justify;font-size:28px;"><span style="background-color:inherit;">이란 무엇인가</span></span><br><br><div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201707/14996670071e130c415005427c96206b9855094e1f__mn125527__w200__h342__f10518__Ym201707.jpg" width="200" height="342" alt="1.jpg" style="font-size:9pt;border:none;" filesize="10518"></div><span style="font-size:16px;background-color:inherit;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">위 사진 처럼 윗몸일으키기를 말한다. </span></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font><span style="background-color:inherit;font-weight:600;font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">2. 윗몸일으키기의 문제점.</span><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font><span style="font-size:16px;background-color:inherit;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"> 위 사진과 같은 일반적인 윗몸일으키기는 누군가에겐 효과적인 복근운동이 될 수 있으나 누군가에겐 대퇴직근과 장요근만 죽어나는, 그로 인해 고관절 굴곡근이 짧아져 골반 전방경사로 고통받는 운동이 될 수 있다.</span><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font><span style="font-size:16px;background-color:inherit;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"> 일반적인 윗몸일으키기를 하려면 Janda Crunch처럼 발의 힘을 주어 장요근에게 미션을 주어야 복근을 효과적으로 동원시킬 수 있다.</span><font face="돋움"><br></font><font face="돋움"><br></font><div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201707/1499667008e357c4daf48d4883b652179c81d90443__mn125527__w200__h342__f11758__Ym201707.png" width="200" height="342" alt="2.png" style="font-family:'굴림';font-size:9pt;border:none;" filesize="11758"></div><span style="font-size:16px;background-color:inherit;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;">위 사진처럼 양 발로 바닥을 누르며 실시하면 거짓말처럼 복근이 작동한다. 고로 허리 통증을 피할 수 있다.</span><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font><span style="font-size:16px;background-color:inherit;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"> 내가 추천하고 싶은 윗몸일으키기(sit up)는 바로</span><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><br></font><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font><div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201707/1499667008b61efc109a1246b890c4468576df05ea__mn125527__w454__h426__f15294__Ym201707.jpg" width="454" height="426" alt="3.jpg" style="font-family:'굴림';font-size:9pt;border:none;" filesize="15294"></div><span style="font-size:16px;background-color:inherit;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"> 이렇게 다리를 벌리고 실시하는 싯업이다. 이 싯업은, 장요근의 길이를 짧게 만들고 대퇴직근은 길~게 만들어 싯업을 하는 동안 개입되는 것을 최소화하도록 했다. 따라서 대충 따라만해도 복근을 자극하기가 쉽다.</span></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:28px;font-weight:600;">3. 싯업을 제대로 하는 방법</span></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:28px;font-weight:600;"><br></span></font><font face="나눔고딕, nanumgothic, se_NanumGothic, AppleSDGothicNeo, sans-serif, simhei"><span style="font-size:16px;"><br></span></font><div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201707/14996670098b11fa0488a1488c8035a69f66ebf3a9__mn125527__w292__h192__f10155__Ym201707.png" width="292" height="192" alt="4.png" style="font-family:'굴림';font-size:9pt;border:none;" filesize="10155"></div></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><br></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"><span style="font-weight:600;background-color:inherit;">0. 발바닥을 붙이고 양발로 바닥을 누른다.</span><br></span><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"><span style="font-weight:600;background-color:inherit;">0. 무릎을 최대한 벌려준다. (운동 중 계속 모이지 않도록=장요근이 개입하지 않도록 외회전시킨다!)</span><br></span><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"><span style="font-weight:600;background-color:inherit;">0. 바닥자세에서 양쪽 어깨는 반드시 바닥에 붙인다.</span><br></span><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"> - 이 동작덕분에 싯업을 운동하면서 어깨 가동성과 안정성을 챙길 수 있다!</span><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"> </span></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"><br></span></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><span style="font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"><br></span></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><br><div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201707/149966701037b33d2c9851492b848c976d88117f2b__mn125527__w233__h278__f13377__Ym201707.png" width="233" height="278" alt="5.png" style="font-size:9pt;border:none;" filesize="13377"></div></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><br></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;"><span style="font-weight:600;background-color:inherit;">0. 발가락을 터치한다는 생각으로 올라온다.</span><br></span><span style="font-size:16px;"><span style="font-weight:600;background-color:inherit;">0. 이때 가슴(흉곽)이 너무 죽지 않도록 해야 하복근까지 자극이 가능하다.</span></span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;"><span style="font-weight:600;background-color:inherit;"><br></span></span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;"><span style="font-weight:600;background-color:inherit;"><br></span></span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-weight:600;font-size:28px;">4. 싯업을 강력추천하는 본질적인 이유</span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-weight:600;font-size:28px;"><br></span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;">누군가에겐 화려한 식스팩이 목적이 될 수 있다. 싯업의 장점을 근육학 관점에서 바라본다면!?<br></span><span style="font-size:16px;"><br></span><span class="se_fs_T1" style="font-size:28px;"><span style="font-weight:600;background-color:inherit;">- 어깨 모빌리티</span></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> 위에서 설명했듯, 바닥자세에서 어깨(날개뼈)를 붙이고 만세하는 동작만으로도 어깨관절의 올바른 움직임을 몸에 각인시킬 수 있다. 때문에 항상 손을 바로 펴고 어깨와 손등이 바닥에 닿고 올라오는 것을 권장한다.<br></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"><br></span><span class="se_fs_T1" style="font-size:28px;"><span style="font-weight:600;background-color:inherit;">- 복압의 사용방법 채득</span></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> 대부분 사람들의 원초적인 문제는, 움직임에 앞서 코어근육이 작동하지 않는 다는 것이고, 이는 곧 척추와 골반에 부담가중, 운동 혹은 움직임 중 상해가능성을 높이며 퍼포먼스 또한 떨어뜨린다.</span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;"><br></span></span></span></span></p> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201707/14996670119559f65a76a445d2860cadf026624702__mn125527__w312__h204__f15951__Ym201707.png" width="312" height="204" alt="6.png" style="font-size:9pt;border:none;" filesize="15951"></div></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><br></blockquote><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;">이것을 다시 본래패턴으로 복귀하는 움직임 중에서, 저 싯업자세는 매우 매우 유용하다.<br></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> 하체의 불필요한 힘을 최대한 억제시켜두었기 때문에 몸통의 힘으로 무거운 상체를 일으켜 앉혀야 한다. 이 과정에서 복횡근 수축패턴이 깨진 사람이라도 상체를 일으켜세우기 위해 몸통을 쥐어 짜며 복압을 생성시킬 수 밖에 없다.<br></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> 이 과정을 반복해서 몸에 각인시켜두면 다른 움직임을 하더라도 복횡근이 먼저 작동하는 올바른 패턴을 입력시킬 수 있다. (복횡근 및 코어머슬의 활성화!)<br></span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;"><br></span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;"><br></span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span class="se_fs_T1" style="font-size:28px;"><span style="font-weight:600;background-color:inherit;">- 디스크 재활</span></span><span class="se_fs_T1" style="font-size:28px;"><span style="font-weight:600;background-color:inherit;"></span></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> 위 언급했던 '복압'과 일맥상통하는 내용인데, 만성적 디스크 환자 대부분이 활성도가 매우 떨어진 코어근육(특히나 복횡근)을 가지고 있다. 몸을 구부리거나 바닥에서 물건을 들어올리거나 선반에서 무거운 물건을 꺼낼 때, 발을 헛디뎌 넘어질 때 등등 모든 움직임에서 초기에는 복횡근을 통해 몸통을 쥐어짜고, 복압을 생성하여 텅빈 몸통 내 일종의 에어백을 만든다.</span></span></span></span></p> <p align="left" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;"><br></span></span></span></span></p> <div> <div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201707/1499667012c2cf5d8a1b674d678591665e94563d44__mn125527__w291__h287__f16414__Ym201707.png" width="291" height="287" alt="7.png" style="border:none;" filesize="16414"></div></div></div> <div style="text-align:left;"><br></div> <div style="text-align:left;"> <div style="font-family:'Malgun Gothic';font-size:medium;"> <div class="post-view pcol2 _param(1) _postViewArea221048112491" style="font-family:'돋움';font-size:12px;width:550px;padding:15px 0px;margin:0px 0px 15px;clear:both;text-align:justify;line-height:1.5;"> <p align="left" style="margin:0px;padding:0px;line-height:1.5;text-align:left;"><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"><span lang="en-us" style="background-color:inherit;"><span lang="en-us" class="se_fs_T2" style="font-size:19px;background-color:inherit;"><span style="font-size:16px;">이를 통해 외부하중이나 충격으로부터 척추(특히나 요추)를 보호하고 보조(back up!)한다.<br></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> 만성적 디스크 환자들은 이 기전이 상쇄되어 외부 하중이나 충격으로부터 척추가 노출되어 있고 이것이 만성적으로 쌓이던가 혹은 급성 상해(사고, 운동하다가 등등)로 디스크 탈출을 겪게 된다.<br></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> 때문에 본인이 디스크 환자이거나 요통을 가지고 있다면 하루에 싯업을 100개씩만 해보길 권장한다. 1주일 만에 요통과 빠이빠이하는 자신을 발견할 수 있다.<br></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> (아무리 그렇다 한들 본인이 디스크 판정을 받은 혹은 수술경험이 있는 '환자'라면 주치의와 먼저 상담하는 것이 순서이다!)<br></span><span style="font-size:16px;"><br></span><span style="font-size:16px;"> AB 매트가 있어도 좋고 없어도 좋다. 위 방법대로 누군가에겐 메인운동으로, 누군가에겐 보조운동으로 고반복을 해준다면 멋진 복근 뿐 아니라 올바른 움직임패턴도 익히고 부상도 예방하는, 일석삼조의 효과를 가질 수 있다.</span></span></span></span></p></div></div> <div class="post_footer_contents" style="font-family:dotum;"> <div class="post-tag pcol2 _param(true|false)" style="padding:0px 70px 14px 37px;font-family:'돋움';clear:both;"><a target="_blank" href="http://blog.naver.com/PostListByTagName.nhn?blogId=stinvvv&logType=mylog&tagName=%BD%CB%BE%F7" class="tag pcol1 itemTagfont _setTop" style="color:#000000;font-family:'돋움', '굴림', seoul, verdana, arial;padding:2px 2px 1px;margin:0px 8px 0px 0px;line-height:25px;vertical-align:top;" target="_blank">#싯업</a><a target="_blank" href="http://blog.naver.com/PostListByTagName.nhn?blogId=stinvvv&logType=mylog&tagName=%BA%B9%B1%D9%BF%EE%B5%BF" class="tag pcol1 itemTagfont _setTop" style="color:#000000;font-family:'돋움', '굴림', seoul, verdana, arial;padding:2px 2px 1px;margin:0px 8px 0px 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href="http://blog.naver.com/PostListByTagName.nhn?blogId=stinvvv&logType=mylog&tagName=%B5%F0%BD%BA%C5%A9%C0%E7%C8%B0%BF%EE%B5%BF" class="tag pcol1 itemTagfont _setTop" style="color:#000000;font-family:'돋움', '굴림', seoul, verdana, arial;padding:2px 2px 1px;margin:0px 8px 0px 0px;line-height:25px;vertical-align:top;" target="_blank"></a></div><a target="_blank" href="http://blog.naver.com/PostListByTagName.nhn?blogId=stinvvv&logType=mylog&tagName=%B5%F0%BD%BA%C5%A9%C0%E7%C8%B0%BF%EE%B5%BF" class="tag pcol1 itemTagfont _setTop" style="color:#000000;font-family:'돋움', '굴림', seoul, verdana, arial;padding:2px 2px 1px;margin:0px 8px 0px 0px;line-height:25px;vertical-align:top;" target="_blank"></a></div></div></div></blockquote> <div><span lang="en-us" style="text-align:justify;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;font-size:16px;"></span></div> <div><div style="text-align:left;"> <p align="left" style="margin:0px;padding:0px;line-height:1.5;"></p> <div class="autosourcing-stub-extra" style="line-height:1.5;font-family:'돋움';"></div><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"></span></div> <div style="text-align:left;"> <p align="left" style="margin:0px;padding:0px;line-height:1.5;"></p> <div class="autosourcing-stub-extra" style="line-height:1.5;font-family:'돋움';"></div><span lang="en-us" class="se_fs_T1" style="font-size:28px;font-family:'나눔고딕', nanumgothic, 'se_NanumGothic', AppleSDGothicNeo, sans-serif, simhei;"></span></div><br></div>
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성남/분당/모란 개인트레이닝 및 체형교정, 재활트레이닝 전문 장코치.
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