<p style="font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="font-size: medium; line-height: 24px;"><span style="font-size: 11pt; font-family: 돋움, dotum;">17번째 운동 <font color="#ff0000">섹시한 다리, 힙 만들기 운동<span style="color: rgb(0, 0, 0); font-size: 11pt;">입니다. 약간 <span style="color: rgb(239, 0, 124);">특별편</span>이라고 할까요.</span></font></span></b></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b>제가 다니는 체육관도 그렇고 저도 그렇고 남자든 여자든 <span style="color: rgb(255, 0, 0);">하체가 생명</span>이라고 생각합니다.</b></span></font></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b>상체만 우락부락하게 키우는 분들도 계신데 <span style="color: rgb(255, 0, 0);">하체가 튼튼해야 더 매력적</span>이라고 생각됩니다.</b></span></font></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b><br></b></span></font></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b><span style="color: rgb(255, 0, 127);">근육잡힌 아름다운 다리와 힙라인을 한번 보시죠.</span></b></span></font></p><iframe width="640" height="360" src="http://www.youtube.com/embed/datAglnJGZ4?feature=player_detailpage" frameborder="0" allowfullscreen=""></iframe><p style="text-align: justify; background-color: rgb(255, 255, 255);"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b><br></b></span></font></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"><b style="font-family: 돋움; font-size: 15px; line-height: 24px;"><span style="font-size: 11pt; color: rgb(120, 32, 185); font-family: 돋움, dotum;">이번 운동은 하체에 집중되어 있습니다. 여성분들에게 참 좋은 운동이죠.</span></b></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"><b style="font-family: 돋움; font-size: 15px; line-height: 24px;"><span style="font-size: 11pt; color: rgb(120, 32, 185); font-family: 돋움, dotum;"><br></span></b></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"></p><p style="font-family: 돋움; text-align: start;"><b style="color: rgb(239, 0, 124); font-size: 11pt;"><span style="color: rgb(239, 0, 124); font-family: 돋움, dotum; font-size: 11pt;">※ 이번 운동은 천천히 자세에 유의하면서 해주세요. 하나를 하더라도 자세가 중요합니다.</span></b></p><p style="font-family: 돋움; text-align: start;"><b style="color: rgb(239, 0, 124); font-size: 11pt;"><span style="color: rgb(239, 0, 124); font-family: 돋움, dotum; font-size: 11pt;"><br></span></b></p><p style="text-align: start;"></p><p style="font-family: 돋움; text-align: justify;"><b style="font-size: 15px; line-height: 22px;"><span style="color: rgb(0, 158, 37); font-size: 14pt; font-family: 돋움, dotum;"><span style="color: rgb(255, 0, 0); font-size: 14pt;"><span style="color: rgb(0, 158, 37); font-size: 14pt;">항상</span> 스트레칭과 웜업</span>의 중요성을 잊지마세요. 가장 중요합니다.</span></b></p><p style="font-family: 돋움; text-align: justify;"><span style="color: rgb(239, 0, 124); font-size: 11pt;"><b><span style="color: rgb(0, 0, 0);"><br></span></b></span></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif; text-align: justify;"><span style="font-family: 돋움; color: rgb(239, 0, 124); font-size: 11pt;"><b><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"><span style="color: rgb(255, 0, 0); font-size: 11pt;">스트레칭 영상</span>(크로스핏 웜업 포함) -> </span></b></span><font face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><span style="text-decoration: initial; word-wrap: break-word; font-family: 돋움, dotum; font-size: 11pt;"><a target="_blank" href="http://blog.naver.com/pyros2020/70156736990" target="_blank" class="con_link" style="text-decoration: initial; word-wrap: break-word;">http://blog.naver.com/pyros2020/70156736990</a></span></b></span></font></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif; text-align: justify;"><font face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><br></b></span></font></p><p style="text-align: justify;"></p><p style="font-family: 돋움;"><b style="color: rgb(239, 0, 124); font-size: 15px; line-height: 22px;"><span style="color: rgb(0, 0, 0);"><span style="color: rgb(255, 0, 0); font-family: 돋움, dotum; font-size: 11pt;">워밍업 <span style="color: rgb(0, 0, 0); font-size: 11pt;">- 스쿼트, 런지 자세를 연습해주시고 점핑잭을 약간해서 몸을 풀어주세요.</span></span></span></b></p><p style="font-family: 돋움;"><b style="color: rgb(239, 0, 124); font-size: 15px; line-height: 22px;"><span style="color: rgb(0, 0, 0);"><span style="color: rgb(255, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"><span style="color: rgb(0, 0, 0); font-size: 11pt;">다리근육을 많이 풀어주시기 바랍니다. 쭉쭉 늘여도 주시고, 무릎도 많이 돌려주시구요.</span></span></span></b></p><p style="font-family: 돋움;"><b style="color: rgb(239, 0, 124); font-size: 15px; line-height: 22px;"><span style="color: rgb(0, 0, 0);"><span style="color: rgb(255, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"><span style="color: rgb(0, 0, 0); font-size: 11pt;"><br></span></span></span></b></p><p style="font-family: 돋움;"><b style="color: rgb(255, 0, 0); font-size: 19px; line-height: 27px;"><span style="font-size: 14pt; font-family: 돋움, dotum;">17번째 섹시한 다리, 힙</span></b></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"><b style="color: rgb(255, 0, 0); font-size: 19px; line-height: 27px;"></b></p> <table border="0" cellpadding="0" cellspacing="0" style="font-family: 돋움, Dotum, Helvetica, sans-serif; border-width: 1px 1px 0px 0px; border-top-style: solid; border-right-style: solid; border-top-color: rgb(204, 204, 204); border-right-color: rgb(204, 204, 204);" class="__se_tbl"><tbody><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 24px;"><p> <b style="line-height: 1.5; font-family: 돋움; text-align: justify;"><span style="color: rgb(255, 0, 0); font-size: 12pt; font-family: 돋움, dotum;">L2</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 24px;"><p> <b style="line-height: 1.5; font-family: 돋움; text-align: justify;"><span style="color: rgb(255, 0, 0); font-size: 12pt; font-family: 돋움, dotum;">L1</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">20회 스쿼트(Squat)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">10회 스쿼트</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(Squat)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">30회 런지(Lunge)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">15회 런지</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(Lunge)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">40회 </span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">종아리 올리기</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Calf Raises</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">20회 </span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">종아리 올리기</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Calf Raises</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">1분 동안 벽 스쿼트</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Wall Squat</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">30초 동안 벽 스쿼트</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Wall Squat</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">100회 점핑잭</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(Jumping Jack</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">50회 점핑잭</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(Jumping Jack</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">1분 동안 벽 스쿼트</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Wall Squat</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">30초 동안 벽 스쿼트</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Wall Squat</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">40회 스모 스쿼트</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Sumo Squat</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">20회 스모 스쿼트</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">Sumo Squat</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); width: 369px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">30회 다리올리기</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(Leg Raises</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><p> <b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">15회 다리올리기</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">(Leg Raises</span></b><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">)</span></b></p></td></tr><tr><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;"> 20회 스쿼트(Squat)</span></b></td><td style="border-width: 0px 0px 1px 1px; border-bottom-style: solid; border-left-style: solid; border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); background-color: rgb(255, 255, 255); width: 369px; height: 22px;"><b style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;"> 10회 스쿼트(Squat)</span></b></td></tr></tbody></table><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"><b style="font-family: 돋움; color: rgb(239, 0, 124); font-size: medium; line-height: 27px;"><span style="font-family: 돋움, dotum;">라운드는 없습니다. 위에서부터 차례로 운동을 하셔서 모두 끝내시면 됩니다.</span></b></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"><b style="font-family: 돋움; color: rgb(239, 0, 124); font-size: medium; line-height: 27px;"><span style="font-family: 돋움, dotum;"><br></span></b></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"></p><p style="line-height: 1.5; font-family: 돋움;"><font size="3"><b><span style="font-size: 11pt; font-family: 돋움, dotum;">17번째 운동 2단계입니다.</span></b></font></p><p style="line-height: 1.5; font-family: 돋움;"><b style="line-height: 1.5;"><span style="color: rgb(255, 0, 0); font-size: 12pt;"><span style="color: rgb(0, 0, 0); font-size: 11pt; font-family: 돋움, dotum;"><span style="color: rgb(255, 0, 0);">L2</span>는 기초 근력이 있으신 분들, 하체라인 잡는데 노력하시는 분들</span></span></b></p><p style="line-height: 1.5; font-family: 돋움;"><font size="3"><b><span style="font-size: 11pt; font-family: 돋움, dotum;"><span style="color: rgb(255, 0, 0);">L1</span>은 운동기초 여성분들, 체중이 있으신 분들을 위해서 운동량을 낮췄습니다.</span></b></font></p><p style="line-height: 1.5; font-family: 돋움;"><span style="color: rgb(120, 32, 185);"><b><span style="font-family: 돋움, dotum;">※ 오늘 운동은 특별히 자세에 신경써서 천천히 하나씩 해주세요.</span></b></span></p><p></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"> </p><p></p><p style="font-family: 돋움; line-height: 1.5;"><font size="3"><b><span style="color: rgb(255, 0, 0); font-family: 돋움, dotum;">운동방법</span></b></font></p><p style="font-family: 돋움; line-height: 1.5;"><b><span style="color: rgb(255, 0, 0); font-size: 12pt;"><span style="font-size: 11pt; font-family: 돋움, dotum;">L2<span style="color: rgb(0, 0, 0); font-size: 11pt;">로</span></span><span style="color: rgb(0, 0, 0); font-size: 11pt; font-family: 돋움, dotum;"> 예를 들면 20회 스쿼트을 하시고 끝나면 30회 런지, 40개 종아리 올리기, 1분간 벽 스쿼트, 100회 점핑잭.... 순서로 하셔서 마지막에 다시 20회 스쿼트을 하시면 운동이 끝이 나게 됩니다.</span></span></b></p><p style="font-family: 돋움; line-height: 1.5;"><b style="line-height: 24px;"><font color="#ff0000" size="3"><span style="font-family: 돋움, dotum;">L</span></font></b><b style="line-height: 24px;"><font color="#ff0000" size="3"><span style="font-family: 돋움, dotum;">1<span style="font-size: 11pt; background-color: rgb(255, 255, 255); color: rgb(0, 0, 0);">은</span></span></font></b><b style="font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt; background-color: rgb(255, 255, 255); color: rgb(0, 0, 0);"> 운동 운동 횟수를 줄였습니다.</span></b></p><p><font color="#ef007c" face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>자세, 자세 오늘은 자세가 제일 중요합니다.</b></span></font></p><p><font color="#ef007c" face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b><br></b></span></font></p><p><b style="font-family: 돋움; font-size: medium; line-height: 24px;"><span style="color: rgb(37, 37, 37); font-size: 11pt;"><span style="color: rgb(58, 50, 195); font-family: 돋움, dotum;">오늘운동의 효과</span></span></b></p><p><b style="font-family: 돋움; font-size: medium; line-height: 24px;"><span style="color: rgb(37, 37, 37); font-size: 11pt;"><span style="color: rgb(58, 50, 195); font-family: 돋움, dotum;">하체 전체적인 운동효과</span></span></b></p><p><b style="font-family: 돋움; font-size: medium; line-height: 24px;"><span style="color: rgb(37, 37, 37); font-size: 11pt;"><span style="color: rgb(58, 50, 195); font-family: 돋움, dotum;"><br></span></span></b></p><p style="line-height: 2;"><b style="font-family: 돋움; font-size: 15px; line-height: 22px;"><span style="font-size: 18pt; font-family: 돋움, dotum;"><span style="color: rgb(239, 0, 124); font-size: 18pt;">운동 자세 동영상 정보</span> -> </span><span style="font-size: 12pt;"><span style="word-wrap: break-word; font-size: 18pt;"><span style="word-wrap: break-word; font-family: 돋움, dotum;"><a target="_blank" href="http://todayhumor.co.kr/board/view.php?table=humorbest&no=607228&s_no=607228&kind=member&page=1&member_kind=humorbest&mn=30478" target="_blank" class="con_link" style="text-decoration: initial; word-wrap: break-word;">클릭</a></span></span></span></b></p><p style="line-height: 2;"><b style="font-family: 돋움; font-size: 15px; line-height: 22px;"><span style="font-size: 12pt;"><span style="word-wrap: break-word; font-size: 18pt;">오늘 운동자세는 여기에 다 있지는 않습니다. ㅠ_ㅠ</span></span></b></p><p style="line-height: 2;"><b style="font-family: 돋움; font-size: 15px; line-height: 22px;"><span style="font-size: 12pt;"><span style="word-wrap: break-word; font-size: 18pt;"><br></span></span></b></p><p style="line-height: 2;"><b style="font-family: 돋움; font-size: medium;"><span style="color: rgb(255, 0, 0); font-family: 돋움, dotum;">운동시범</span></b></p><p><font color="#ff0000" face="돋움, dotum" size="3"><span style="line-height: 32px;"><b><span style="color: rgb(0, 0, 0);">오늘 시간이 없어서 5개씩만 했습니다. 자세만 봐주세요ㅜ_ㅜ</span></b></span></font></p><p><font color="#ff0000" face="돋움, dotum" size="3"><span style="line-height: 32px;"><b><span style="color: rgb(0, 0, 0);">중간에 멍때린거는... 다음 운동이 기억이 안나서 그런겁니다... 죄송합니다...ㅠ_ㅠ</span></b></span></font></p><p><iframe width="720" height="438" src="http://serviceapi.nmv.naver.com/flash/convertIframeTag.nhn?vid=E91A2E73DFE765F5A9355508428F425CE66C&outKey=V123670291dcad163291adecfa8873b13044f9b0af7c4ee62e426decfa8873b13044f" frameborder="no" scrolling="no"></iframe></p><p></p><p style="line-height: 2;"><b style="font-family: 돋움; font-size: medium;">----------------------------------------------------------------------------------</b></p><p style="line-height: 2;"><b style="font-family: 돋움; font-size: medium;">스쿼트, 런지, 점핑잭은 위에 운동자세 정보에서 참고하시고 저기에 없는 자세만 다뤄보겠습니다.</b></p><p style="line-height: 2;"><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">종아리 올리기</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">(</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">Calf Raises</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">), </span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">벽 스쿼트</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">(</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">Wall Squat</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">), </span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">스모 스쿼트</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">(</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">Sumo Squat</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">), </span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">다리올리기</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">(Leg Raises</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 11pt;">)</span></span></p><p style="line-height: 2;"><b style="font-family: 돋움; font-size: medium;"><br></b></p><p style="line-height: 2;"><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">종아리 올리기</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">(</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">Calf Raises</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">)</span></span></b></p><p style="line-height: 2;"><br></p><p style="line-height: 2; text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201301/932ed9ae6e360b04076ed0bc24b2c558.png" class="txc-image" style="clear:none;float:none;" /></p><p style="line-height: 2;"><br></p><p align="left" style="text-align: left;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>생각보다 굉장히 간단한 자세입니다! 서서 하는게 어려우시면 벽을 짚고 하셔도 됩니다.</b></span></font></p><p align="left" style="text-align: left;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>뒤꿈치를 올려주시면 됩니다. 이 자세를 하시면 종아리뿐만 아니라 엉덩이와 허벅지도 같이 올라가게 됩니다. 엉덩이에 손을 얻고 하시면 힘이 들어가는 걸 더 잘 느끼실 수 있습니다.</b></span></font></p><p></p><p></p><p></p><p></p><p><iframe width="640" height="360" src="http://www.youtube.com/embed/VGq8YzBsrjw?feature=player_detailpage" frameborder="0" allowfullscreen=""></iframe></p><p> </p><p><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);"><br></span></span></b></p><p><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">벽 스쿼트</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">(</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">Wall Squat</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">)</span></span></b></p><p><br></p><p style="text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201301/4ed964ecf26453b2d6d3bd0eec65a127.png" class="txc-image" style="clear:none;float:none;" /></p><p><br></p><p></p><div style="text-align: start;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>벽에 대고 스쿼트를 한다고 생각하시면 편합니다. </b></span></font></div><div style="text-align: start;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>A자세에서 시작해서 B자세까지 내려오시고 그 자세를 유지해 주시면 됩니다.</b></span></font></div><div style="text-align: start;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>아래 위로 움직이며 운동할 수도 있지만 오늘은 그냥 유지해주는 것이 운동입니다.</b></span></font></div><p></p><p><iframe width="640" height="360" src="http://www.youtube.com/embed/FFYJmZGNwQo?feature=player_detailpage" frameborder="0" allowfullscreen=""></iframe></p><p> </p><p> </p><p><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">스모 스쿼트</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">(</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">Sumo Squat</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">)</span></span></b></p><p><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);"><br></span></span></b></p><p style="text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201301/2f6c849b4f59b3fa0cc9e6051db367f3.jpg" class="txc-image" style="clear:none;float:none;" /></p><p><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">     </span></span></b><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);"><br style="clear:both;"></span></span></b><b><span style="font-family: 돋움; text-align: center; line-height: 22px;"><span style="font-family: 돋움, dotum; color: rgb(255, 0, 0);"><span style="font-size: 15px; color: rgb(0, 0, 0);">스모 스쿼트는 그냥 스쿼트보다 다리를 더 넓게 벌립니다. 스모 시작 자세와 비슷하죠.</span></span></span></b></p><p><b><span style="font-family: 돋움; text-align: center; line-height: 22px;"><span style="font-family: 돋움, dotum; color: rgb(255, 0, 0);"><span style="font-size: 15px;"><span style="color: rgb(0, 0, 0);">그 상태에서 밑으로 내려갔다가 원위치까지 쭉 올라오시면 됩니다.</span><br style="clear:both;"></span></span></span></b></p><p><b><span style="font-family: 돋움; text-align: center; line-height: 22px;"><span style="font-family: 돋움, dotum; color: rgb(255, 0, 0);"><span style="font-size: 15px;"><span style="color: rgb(0, 0, 0);">엉덩이를 힘을 주면서 올라오세요. 올라와서 꽉 조여주시면 됩니다.</span></span></span></span></b></p><p><iframe width="640" height="360" src="http://www.youtube.com/embed/2Y25g8882es?feature=player_detailpage" frameborder="0" allowfullscreen=""></iframe></p><p> </p><p> </p><p><b><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">다리올리기</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">(Leg Raises</span></span><span style="font-family: 돋움; text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum; font-size: 12pt; color: rgb(255, 0, 0);">)</span></span></b></p><p style="text-align: left;" align="left"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>다리올리기는 한쪽씩 해주시면 됩니다. 다리가 쫙 펴져서 올라가지 않는 분들이 많으실 겁니다.</b></span></font></p><p style="text-align: left;" align="left"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>저도 유연성이 안좋아서 잘 안되는데 많이 힘드시면 무릎만 올리셔도 됩니다.</b></span></font></p><p style="text-align: left;" align="left"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b>밑의 영상처럼 두다리를 땅에서 떼지 않고 붙이고 하셔도 됩니다.</b></span></font></p><div><object type="application/x-shockwave-flash" data="http://cdn-i.dmdentertainment.com/DMVideoPlayer/player.swf" id="player" height="349" width="620"><param name="allowNetworking" value="internal" /><param name="allowFullScreen" value="true"><param name="movie" value="http://cdn-i.dmdentertainment.com/DMVideoPlayer/player.swf"><param name="flashVars" value="demand_cat=Sports%20%26%20Fitness&ADAPTAG=fitness%2Cphysical%20therapy%2CYoga&demand_scat=Fitness&COMPANION_DIV_ID=companionAd300x250&purl=http%3A//cdn-i.dmdentertainment.com/DMVideoPlayer/player.swf&demand_sscat=Yoga&overlayAdPartner=ScanScout&sitename=ehow&demand_related=3&ss_progId=4d94c0888205a&demand_share=facebook%2Ctwitter%2Cemail&demand_site_id=EHWC&wa_vloc=video_detail&demand_enableJS=0&video_title=Sivananda%20Yoga%20Single%20Right%20Leg%20Raise&demand_show_rvtab=1&ALT_KEY=DemandMediaehowoffsite&demand_rvdisplaymode=0&taboolaId=ehow&demand_fb=false&done=true&demand_hd=0&demand_page_url=http%3A//www.ehow.com/video_4399582_sivananda-yoga-single-right-leg.html&skin=http%3A//cdn-i.dmdentertainment.com/DMVideoPlayer/playerskin.swf&comscore_c3=7290850&demand_autoplay=0&demand_content_sourcekey=http%3A//www.ehow.com&comscore_c4=7385247&demand_content_id=047e2ffa-fc3f-4c5a-a013-00d267e7e39d&CONTEXT=%7B%22scat%22%3A%22Fitness%22%2C%22sscat%22%3A%22Yoga%22%7D&v=4.0.8c&demand_studio_id=047e2ffa-fc3f-4c5a-a013-00d267e7e39d&demand_iconurl=http%3A//v5-static.ehowcdn.com/media/images/logos/video-player.png&source=http%3A//cdn-www.expertvillage.com/flash/sivananda-yoga-single-leg.flv&demand_icontext=Discover%20the%20expert%20in%20you.%20Check%20out%20millions%20of%20articles%20and%20videos%20on%20topics%20that%20are%20important%20to%20you%20across%20Home%2C%20Money%2C%20Food%2C%20Style%2C%20Health%20and%20more%21&adPartner=Adap&demand_iconlink=http%3A//www.ehow.com/&TITLE=Sivananda%20Yoga%20Single%20Right%20Leg%20Raise&KEY=DemandMediaehowoffsite&demand_related_feed=http%3A//www.ehow.com/services/video/series.xml&ID=047e2ffa-fc3f-4c5a-a013-00d267e7e39d&demand_email_url=http%3A//www.ehow.com/services/video/email.html&demand_ehow_videoid=62247&KEYWORDS=fitness%2Cphysical%20therapy%2CYoga&demand_continuous_play=1&demand_video_timeout=5&CATEGORIES=Sports%20%26%20Fitness&demand_uihex=%23ffffff&DESC=Learn%20the%20sivananda%20yoga%20single%20right%20leg%20raise%20in%20this%20free%20exercise%20video.&cp=1&wa_vemb=1"><param name="allowScriptAccess" value="never"><param name="AllowHtmlPopupwindow" value="false"><param name="invokeURLs" value="false"><param name="enablehref" value="false"><param name="enablejavascript" value="false"><param name="nojava" value="true"><param name="windowless" value="true"><param name="WMode" value="Transparent"></object></div><div><a target="_blank" href="http://www.ehow.com/video_4399582_sivananda-yoga-single-right-leg.html" target="_blank" class="con_link">Sivananda Yoga Single Right Leg Raise</a> -- powered by ehow</div><div><br></div><div><br></div><iframe width="640" height="360" src="http://www.youtube.com/embed/kxSUHXKjlZ0?feature=player_detailpage" frameborder="0" allowfullscreen=""></iframe><div style="position: absolute; 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