<div></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';font-size:15pt;">새해 운동 계획 적어볼려고 합니다. </span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';font-size:15pt;">1.</span><span style="font-family:'돋움';font-size:15pt;">운동</span></div> <div><span style="font-family:'돋움';font-size:13pt;font-weight:bold;">내 몸 상태</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">1)</span><span style="font-family:'돋움';">유연성</span></div> <div><span style="font-family:'돋움';">어깨 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">굽은등</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">거북이 목이 있어서 많이 항상 승모근이 뭉쳐있는 상태 </span></div> <div><span style="font-family:'돋움';">허리 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">허리는 유연성이 좋음 벽에 손을 대고 내려간다면 머리를 바닥에 닿을 정도</span></div> <div><span style="font-family:'돋움';">다리 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">총체적인 난국 토터치는 거의 한적이 없고 앉은 상태로 허리 굽혀서 발 닿기는 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">0cm</span><span style="font-family:'돋움';">를 넘어 본적이 없음</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">2)</span><span style="font-family:'돋움';">스트렝스</span></div> <div><span style="font-family:'돋움';">밀기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">편팔</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">벽물구나무 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">30s), </span><span style="font-family:'돋움';">수직</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">딥스</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">5</span><span style="font-family:'돋움';">개까지는 될 듯</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">), </span><span style="font-family:'돋움';">수평</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">팔굽혀펴기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">10</span><span style="font-family:'돋움';">개정도</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">?)</span></div> <div><span style="font-family:'돋움';">당기기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">편팔</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">친업 상태로 매달리기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">30</span><span style="font-family:'돋움';">초</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">?), </span><span style="font-family:'돋움';">수직</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">풀업</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">2</span><span style="font-family:'돋움';">개는 됨 자세는 이상</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">), </span><span style="font-family:'돋움';">수평</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(무릎 편 상태로 </span><span style="font-family:'돋움';">로우도 5</span><span style="font-family:'돋움';">개</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)</span></div> <div><span style="font-family:'돋움';">코어 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">등</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">슈퍼맨</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">15s), </span><span style="font-family:'돋움';">복근</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">할로우 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">20s) </span><span style="font-family:'돋움';">옆구리</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">사이드 레이즈</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">10</span><span style="font-family:'돋움';">개</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">?)</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">3)</span><span style="font-family:'돋움';">도구</span></div> <div><span style="font-family:'돋움';">짐링</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">폼롤러</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">케틀벨</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(16kg,8kg), </span><span style="font-family:'돋움';">문틀 철봉</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">딥스할 수 있는 봉</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">기다란 봉</span></div> <div><span style="font-family:'돋움';font-size:13pt;font-weight:bold;">목표</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';font-size:13pt;font-weight:bold;">(3</span><span style="font-family:'돋움';font-size:13pt;font-weight:bold;">월</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';font-size:13pt;font-weight:bold;">)</span></div> <div><span style="font-family:'돋움';">유연성은 어깨는 거북목 고쳐질 정도</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">허리는 유지</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">다리는 토터치, 다리 찢기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';"> </span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">운동은 5kg </span><span style="font-family:'돋움';">정도 빼고 지구력 향상을 목표 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">12</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">5</span><span style="font-family:'돋움';">세트 되면 행복</span></div> <div><span style="font-family:'돋움';font-size:15pt;font-weight:bold;">계획</span></div> <div><span style="font-family:'돋움';">시작은 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">1</span><span style="font-family:'돋움';">월 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">9</span><span style="font-family:'돋움';">일부터 본 운동이랑 스트레칭 비율을 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">1:1</span><span style="font-family:'돋움';">로 해도 되니 스트레칭에 신경을 많이 쓸 꺼임 몸 상태 엉망임</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">1</span><span style="font-family:'돋움';">주일에 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">4</span><span style="font-family:'돋움';">일이상 해도 될 듯 힘들면 운동 강도를 조절</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, 1</span><span style="font-family:'돋움';">시간이하로 끝내기</span></div> <div><span style="font-family:'돋움';">루틴 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span></div> <div><span style="font-family:'돋움';font-weight:bold;">시작 전 스트레칭</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';font-weight:bold;">(20</span><span style="font-family:'돋움';font-weight:bold;">분</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';font-weight:bold;">)</span></div> <div><a target="_blank" href="https://www.youtube.com/watch?v=KfEFc7hN4Dk" target="_blank"><u><span lang="en-us" style="color:rgb(0,0,255);letter-spacing:0pt;font-family:'돋움';">https://www.youtube.com/watch?v=KfEFc7hN4Dk</span></u></a></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(7</span><span style="font-family:'돋움';">분</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">+</span><span style="font-family:'돋움';">벽에 대고 힙힌지연습</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(50</span><span style="font-family:'돋움';">회</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">+</span><span style="font-family:'돋움';">운동 끝나기 직전에 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">50</span><span style="font-family:'돋움';">회</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)+</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">Reverse Bridge WallWalk(5</span><span style="font-family:'돋움';">회</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">5</span><span style="font-family:'돋움';">세트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)(</span><a target="_blank" href="https://www.youtube.com/watch?v=lVU8_c3Mp30" target="_blank"><u><span lang="en-us" style="color:rgb(0,0,255);letter-spacing:0pt;font-family:'돋움';">https://www.youtube.com/watch?v=lVU8_c3Mp30</span></u></a><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">+</span><span style="font-family:'돋움';">폼롤러로 다리전체</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">팔 마사지 하기</span></div> <div><span style="font-family:'돋움';">손목 스트레칭</span><br><span style="font-family:'돋움';font-weight:bold;">본 운동</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">유산소 : 케틀벨 스윙 100~200개</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">1~2</span><span style="font-family:'돋움';">주 정도는 케틀벨 스윙 안할꺼임 아마 동작이 안나올 듯 맨몸 힙힌지나 연습하자</span></div> <div><span style="font-family:'돋움';">밀기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">+</span><span style="font-family:'돋움';">당기기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">코어</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">+</span><span style="font-family:'돋움';">다리로 나눠서 하기</span></div> <div><span style="font-family:'돋움';">항상 하는 운동 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">벽 물구나무 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">20s x 5s , </span><span style="font-family:'돋움';">겟업 양쪽 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">10</span><span style="font-family:'돋움';">개</span></div> <div><span style="font-family:'돋움';">1)밀기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">+ </span><span style="font-family:'돋움';">당기기</span></div> <div><span style="font-family:'돋움';">밀기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">딥스는 세트당 되는 횟수 만큼</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">팔굽혀 펴기는 할로우 자세 지켜서 할 수 있는대로 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">4</span><span style="font-family:'돋움';">세트 정도</span></div> <div><span style="font-family:'돋움';">당기기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">매달리기도 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">20~30</span><span style="font-family:'돋움';">초 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">5</span><span style="font-family:'돋움';">세트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">풀업은 견갑골 풀업</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(5</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">5s) + </span><span style="font-family:'돋움';">풀업 밴드 매달고 할 수 있는 정도로</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">로우도 마찬가지</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">2)</span><span style="font-family:'돋움';">코어 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">+ </span><span style="font-family:'돋움';">다리</span></div> <div><span style="font-family:'돋움';">코어 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: l sit </span><span style="font-family:'돋움';">준비 운동</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">턱 엘싯 이나 할로우 버티기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">슈퍼맨 자세</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">사이드 레이지</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">플랭크</span></div> <div><span style="font-family:'돋움';">다리 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">케틀벨 스윙 안되면 케틀벨</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(16kg) </span><span style="font-family:'돋움';">들고 고블린 스쿼트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(12</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">5</span><span style="font-family:'돋움';">세트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">) </span><span style="font-family:'돋움';">날씨 풀리면 달리기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">10km</span></div> <div><span style="font-family:'돋움';font-weight:bold;">마무리</span></div> <div><span style="font-family:'돋움';">스트레칭 </span></div> <div><span style="font-family:'돋움';">굽은등 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">흉추에 폼롤러 대고 머리뒤에 깍지 낀채로 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">10</span><span style="font-family:'돋움';">회</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">~15</span><span style="font-family:'돋움';">회</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">엉덩이 안붙이고</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)(</span><span style="font-family:'돋움';">척추는 엉덩이 붙이고 움직이지 말기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">) </span><span style="font-family:'돋움';">턱걸이 봉 잡고 광배근 스트레칭</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">가슴 스트레칭</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(</span><span style="font-family:'돋움';">폼롤러</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">벽에 손대고 밀기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">라크로스볼</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)</span></div> <div><span style="font-family:'돋움';">햄스트링 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">폼롤러</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">앉은채로 다리 한 쪽 만 펴고 골반 앞으로 내밀기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(12</span><span style="font-family:'돋움';">초 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">3</span><span style="font-family:'돋움';">세트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">), </span><span style="font-family:'돋움';">조금만 반동줘서 토터치</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(10</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">3</span><span style="font-family:'돋움';">세트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">), </span><span style="font-family:'돋움';">토터치</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(12</span><span style="font-family:'돋움';">초 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">3</span><span style="font-family:'돋움';">세트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">) </span></div> <div><span style="font-family:'돋움';">종아리 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">폼롤러</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">벽 밀기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">(12</span><span style="font-family:'돋움';">초 세트</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">), </span><span style="font-family:'돋움';">계단이용해서 스트레칭 내전근 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">폼롤러로 밀기</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">스모스쿼트 스트레칭</span></div> <div><span style="font-family:'돋움';">대퇴 사두 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">폼롤러</span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">, </span><span style="font-family:'돋움';">무릎 꿇고 스트레칭 </span></div> <div><span style="font-family:'돋움';">힙모빌리티 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">힙 모빌리티 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">7</span><span style="font-family:'돋움';">분짜리 보고 따라하기 </span></div> <div><span style="font-family:'돋움';">어깨 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: Dislocate, Inlocate (</span><a target="_blank" href="https://www.youtube.com/watch?v=dNilld58tks" target="_blank"><u><span lang="en-us" style="color:rgb(0,0,255);letter-spacing:0pt;font-family:'돋움';">https://www.youtube.com/watch?v=dNilld58tks</span></u></a><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">Wall Extension (</span><a target="_blank" href="https://www.youtube.com/watch?v=d6V2Exzb324" target="_blank"><u><span lang="en-us" style="color:rgb(128,0,128);letter-spacing:0pt;font-family:'돋움';">https://www.youtube.com/watch?v=d6V2Exzb324</span></u></a><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">)</span></div> <div><span style="font-family:'돋움';">승모근 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">라크로스볼로 풀기</span></div> <div><span style="font-family:'돋움';">목 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">위아래좌우 잡아 땡기기 삼두 이두 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'돋움';">: </span><span style="font-family:'돋움';">라크로스 볼</span></div> <div><span style="font-family:'돋움';"></span> </div> <div>내년 이맘때에는 자유물구나무서기랑 뱃살좀 빠졌으면 좋겠네요 ㅜㅜ</div>