<b style="font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255); font-size: medium; line-height: 24px;"><span style="font-size: 11pt; font-family: 돋움, dotum;">20번째 운동 한주의 첫날 <font color="#ff0000">가벼운 운동<span style="color: rgb(0, 0, 0); font-size: 11pt;">입니다.<div class="autosourcing-stub-extra" style="position: absolute; opacity: 0; line-height: 1.5;"></div><div class="autosourcing-stub-extra" style="position: absolute; opacity: 0; line-height: 1.5;"></div><div class="autosourcing-stub-extra" style="position: absolute; opacity: 0; line-height: 1.5;"></div></span></font></span></b><div><b style="font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255); font-size: medium; line-height: 24px;"><span style="font-size: 11pt; font-family: 돋움, dotum;"><font color="#ff0000"><span style="color: rgb(0, 0, 0); font-size: 11pt;"><br></span></font></span></b></div><div style="text-align: justify;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b>첫 시작부터 너무 강하게 나가기 보다 가볍게 시작한다는 의미로 짜봤습니다.</b></span></font></div><div style="text-align: justify;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b>주말 간에 쉰 몸을 풀어준다는 의미로 해주시면 좋을 것 같습니다.</b></span></font></div><div style="text-align: justify;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b><br></b></span></font></div><div style="text-align: justify;"><b style="font-family: 돋움; font-size: 15px; line-height: 24px; background-color: rgb(255, 255, 255);"><span style="font-size: 11pt; color: rgb(120, 32, 185); font-family: 돋움, dotum;">운동은 꾸준함이 생명입니다. 이런 저런 핑계로 자신을 합리화하지 않도록 노력합시다!</span></b></div><div style="text-align: justify;"><b style="font-family: 돋움; font-size: 15px; line-height: 24px; background-color: rgb(255, 255, 255);"><span style="font-size: 11pt; color: rgb(120, 32, 185); font-family: 돋움, dotum;"><br></span></b></div><div style="" align="justify"><p style="font-family: 돋움; background-color: rgb(255, 255, 255);"><b style="color: rgb(239, 0, 124); font-size: 11pt;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;">※ 제가 짜드리는 <span style="color: rgb(239, 0, 124); font-size: 11pt;">운동은 하루에 한번</span>만 하시면 됩니다. 오후, 저녁에 하시는 걸 권장합니다.</span></b></p><p style="font-family: 돋움; background-color: rgb(255, 255, 255);"><span style="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(239, 0, 124); font-size: 11pt;">단, 운동을 시작하시면 운동이 끝나실 때까지 쉬는 시간을 최소화 하세요.</span> </span></b></span></p><p style="font-family: 돋움; background-color: rgb(255, 255, 255);"><span style="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(239, 0, 124); font-size: 11pt;">30초 이하</span>로 쉬는 걸 권장하고 할 수 있으시면 <span style="color: rgb(239, 0, 124); font-size: 11pt;">쉬지 않고 모든 운동을 끝내고 <span style="color: rgb(0, 0, 0); font-size: 11pt;">휴식을 취하시고</span></span></span></b></span></p><p style="font-family: 돋움; background-color: rgb(255, 255, 255);"><span style="color: rgb(239, 0, 124); font-size: 11pt;"><b><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;">운동이 끝난 뒤에 <span style="color: rgb(0, 158, 37); font-size: 11pt;">가벼운 유산소</span> <span style="color: rgb(0, 158, 37); font-size: 11pt;">운동</span>을 병행해주셔도 괜찮습니다.</span></b></span></p><p style="font-family: 돋움; background-color: rgb(255, 255, 255);"><span style="color: rgb(239, 0, 124); font-size: 11pt;"><b><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"><br></span></b></span></p><p style="font-family: 돋움; background-color: rgb(255, 255, 255);"></p><p><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><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;"><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;"><font face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><br></b></span></font></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"><b style="font-family: 돋움; 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;">- </span></span></span></b><b style="font-family: 돋움; color: rgb(239, 0, 124); font-size: 15px; line-height: 22px;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;">버피 10회, 플랭크 1분, 싯업 10회</span></b></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"><b style="font-family: 돋움; color: rgb(239, 0, 124); font-size: 15px; line-height: 22px;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;">워밍업은 몸을 풀어주는 의미와 함께 그날의 운동연습, 스킬 연습도 함께하는 것 입니다.</span></b></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"><b style="font-family: 돋움; color: rgb(239, 0, 124); font-size: 15px; line-height: 22px;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"><br></span></b></p><p style="font-family: 돋움, Dotum, Helvetica, sans-serif;"><b style="font-family: 돋움; color: rgb(255, 0, 0); font-size: 19px; line-height: 27px;"><span style="font-size: 14pt; font-family: 돋움, dotum;">20번째 가벼운 유산소성 운동</span></b></p><p><b style="font-family: 돋움; color: rgb(255, 0, 0); font-size: 19px; line-height: 27px;"><span style="font-size: 14pt; font-family: 돋움, dotum;"></span></b></p> <table border="0" cellpadding="0" cellspacing="0" style="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); width: 245px; height: 24px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5; text-align: justify;"><span style="color: rgb(255, 0, 0); font-size: 12pt; font-family: 돋움, dotum;">L3</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: 246px; height: 24px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5; 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); width: 246px; height: 24px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center;" align="center"> <b style="line-height: 1.5; 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); width: 245px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">50회-40회-30회-20회-10회</span></b></p><b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;"><div class="autosourcing-stub-extra" style="position: absolute; opacity: 0; line-height: 1.5;"></div></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); width: 246px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">35회-30회-25회-20회-15회</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: 246px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">25회-20회-15회-10회-5회</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: 245px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center;"> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">점핑잭(Jumping Jack)</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: 246px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center;"> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">점핑잭(Jumping Jack)</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: 246px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center;"> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">점핑잭(Jumping Jack)</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: 245px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center;"> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">싯업(Sit up)</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: 246px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center;"> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">싯업(Sit up)</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: 246px; height: 22px; background-color: rgb(255, 255, 255);" class=""><p align="center" style="text-align: center;"> <b style="text-align: center; font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">싯업(Sit up)</span></b></p></td></tr></tbody></table><p><b style="color: rgb(239, 0, 124); font-size: medium; line-height: 27px;"><span style="font-family: 돋움, dotum;">라운드로 따지면 5라운드입니다. 점핑잭과 싯업을 번갈아 가면서 하세요.</span></b></p><p><b style="color: rgb(239, 0, 124); font-size: medium; line-height: 27px;"><span style="font-family: 돋움, dotum;">쉬는 시간은 없습니다. 계속 이어서 하시면 됩니다.</span></b></p><p><b style="color: rgb(239, 0, 124); font-size: medium; line-height: 27px;"><span style="font-family: 돋움, dotum;"><br></span></b></p><p></p><p style="line-height: 1.5;"></p><p style="line-height: 1.5;"><font size="3"><b><span style="font-size: 11pt; font-family: 돋움, dotum;">20번째 운동 3단계입니다.</span></b></font></p><p style="line-height: 1.5;"><b><span style="color: rgb(255, 0, 0); font-size: 11pt; font-family: 돋움, dotum;">L3<span style="color: rgb(0, 0, 0); font-size: 11pt;">는 일반남성분들, 운동을 원래 하셨던 분들, 유산소에 자신 있는 분들</span></span></b></p><p style="line-height: 1.5;"><b><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 운동경력이 있으신 여성분들, </span></span></b><b style="line-height: 1.5;"><span style="color: rgb(255, 0, 0); font-size: 11pt; font-family: 돋움, dotum;"><span style="color: rgb(0, 0, 0); font-size: 11pt;">체력을 키우고 싶은 분들</span></span></b></p><p style="line-height: 1.5;"><font size="3"><b><span style="font-size: 11pt; font-family: 돋움, dotum;"><span style="color: rgb(255, 0, 0);">L1</span>은 운동을 처음 시작하시는 분들, 체중이 조금 있으신분들 이런분들에게 권장합니다.</span></b></font></p><p style="line-height: 1.5;"><span style="color: rgb(120, 32, 185);"><b><span style="font-family: 돋움, dotum;">※ 자신에게 맞는 레벨을 찾아서 하시는게 중요합니다.</span></b></span></p><p style="line-height: 1.5;"><span style="color: rgb(120, 32, 185);"><b><span style="font-family: 돋움, dotum;"><br></span></b></span></p><p style="line-height: 1.5;"></p><p style="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="line-height: 1.5;"><b><span style="color: rgb(255, 0, 0); font-size: 12pt;"><span style="font-size: 11pt; font-family: 돋움, dotum;">L3<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 50회 점핑잭을 하시고 끝나면 50회 싯업을 하면 1라운드가 끝 입니다. 2라운드도 마찬가지로 4</span></span></b><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;">0회 점핑잭을 하시고 끝나면 40회 싯업을 하시면 됩니다.</span></span></b></p><p style="line-height: 1.5;"><b style="line-height: 24px;"><font color="#ff0000" size="3"><span style="font-family: 돋움, dotum;">L2, </span></font></b><b style="line-height: 24px;"><font color="#ff0000" size="3"><span style="font-family: 돋움, dotum;">L1</span></font></b><b style="font-size: 15px; line-height: 22px;"><span style="font-family: 돋움, dotum;">의 모두 운동 운동 횟수를 줄였습니다.</span></b></p><p style="line-height: 1.5;"><b style="font-size: 15px; line-height: 22px;"><span style="color: rgb(239, 0, 124); font-family: 돋움, dotum;">쉬는 시간을 짧게 가지면서 하시는게 더 효율적입니다.</span></b></p><p style="line-height: 1.5;"><b style="font-size: 15px; line-height: 22px;"><span style="color: rgb(239, 0, 124); font-family: 돋움, dotum;"><br></span></b></p><p style="line-height: 1.5;"></p><p><b style="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><font color="#3a32c3" face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b>점핑잭 - 종아리, 발목, 유산소성 운동</b></span></font></p><p><font color="#3a32c3" face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b>싯업 - 복근 전체</b></span></font></p><p><font color="#3a32c3" face="돋움, dotum"><span style="font-size: 15px; line-height: 24px;"><b><br></b></span></font></p><p></p><p><b style="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><b style="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><b style="font-size: medium; line-height: 24px;"><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: 24px;"><b><span style="color: rgb(0, 0, 0);">주말에 서울갔다 집에 늦게 도착는 바람에 영상은 못찍었습니다. ㅠ_ㅠ</span></b></span></font></p><p><font color="#ff0000" face="돋움, dotum" size="3"><span style="line-height: 24px;"><b><span style="color: rgb(0, 0, 0);">화요일 운동부터는 항상 포함시키도록 노력하겠습니다.</span></b></span></font></p><p><b style="font-size: medium; line-height: 24px;"><span style="color: rgb(255, 0, 0); font-family: 돋움, dotum;"><br></span></b></p><p><b style="font-size: medium; line-height: 24px;">----------------------------------------------------------------------------------</b></p><p><b style="font-size: medium; line-height: 24px;">점핑잭</b></p><iframe width="640" height="360" src="http://www.youtube.com/embed/dmYwZH_BNd0?feature=player_detailpage" frameborder="0" allowfullscreen=""></iframe><p><b style="font-size: medium; line-height: 24px;"><br></b></p><p><b style="font-size: medium; line-height: 24px;">싯업</b></p><p></p><p></p><p></p><p></p><p></p><p></p></div><iframe width="640" height="360" src="http://www.youtube.com/embed/_HPfXutjB1s?feature=player_detailpage" frameborder="0" allowfullscreen=""></iframe>