<p style="font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><span style="line-height: 24px; font-size: medium;"><span style="font-family: 돋움, dotum; font-size: 11pt;"><b><span style="font-size: 11pt;">34번째 <font color="#ff0000">Tabata 운동</font></span><font color="#ff0000"><span style="color: rgb(0, 0, 0); font-size: 11pt;">입니다.</span></font></b></span></span></p><p style="font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><span style="line-height: 24px; font-size: medium;"><span style="font-family: 돋움, dotum; font-size: 11pt;"><font color="#ff0000"><span style="color: rgb(0, 0, 0); font-size: 11pt;"><b><br></b></span></font></span></span></p><p style="font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="font-family: 돋움, dotum; font-size: 11pt; line-height: 1.5;"><span style="font-size: 11pt;">※ </span><span style="color: rgb(120, 32, 185); font-size: 11pt;">맨몸</span><span style="color: rgb(120, 32, 185); font-size: 11pt;"><span style="font-size: 11pt;">운동<span style="font-size: 11pt;">은</span></span> 하루에 한 번</span><span style="font-size: 11pt; color: rgb(120, 32, 185);">만 하시면 됩니다. 자신이 가장 편한시간에 하시면 됩니다.</span></b></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><span style="color: rgb(239, 0, 124); font-size: 11pt;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"><b><span style="color: rgb(120, 32, 185); font-size: 11pt;">단, 운동을 시작하시면 운동이 끝나실 때까지 쉬는 시간을 최소화 하세요.</span><span style="font-size: 11pt; color: rgb(120, 32, 185);"> </span></b></span></span></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><span style="color: rgb(239, 0, 124); font-size: 11pt;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"><b><span style="color: rgb(120, 32, 185); font-size: 11pt;">30초 이하</span><span style="font-size: 11pt; color: rgb(120, 32, 185);">로 쉬려고 노력하시고 </span><span style="color: rgb(120, 32, 185); font-size: 11pt;">쉬지 않고 모든 운동을 끝내는 것<span style="font-size: 11pt;">이 가장 좋습니다.</span></span></b></span></span></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b><span style="line-height: 1.5; color: rgb(239, 0, 124); font-size: 11pt;"><span style="font-family: 돋움, dotum; color: rgb(120, 32, 185); font-size: 11pt;">운동이 끝난 뒤에 </span></span><span style="line-height: 22px; color: rgb(239, 0, 124); font-size: 15px;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"><span style="color: rgb(239, 0, 124); font-size: 11pt;"><span style="color: rgb(120, 32, 185); font-size: 11pt;"><span style="font-size: 11pt;">휴식</span>을 취하시거나 </span></span></span></span><span style="line-height: 1.5; color: rgb(239, 0, 124); font-size: 11pt;"><span style="font-family: 돋움, dotum; color: rgb(120, 32, 185); font-size: 11pt;"><span style="font-size: 11pt;">가벼운 유산소</span> <span style="font-size: 11pt;">운동</span>을 해주셔도 괜찮습니다.</span></span></b></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"> </p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="line-height: 22px; font-size: 15px;"><span style="font-family: 돋움, dotum; color: rgb(255, 0, 0); font-size: 11pt;">스트레칭과 워밍업</span></b></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><span style="color: rgb(239, 0, 124); font-size: 11pt;"><b><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"><span style="font-size: 11pt; color: rgb(0, 0, 0);">스트레칭 영상</span>(크로스핏 웜업 포함) -> </span></b></span><font face="돋움"><span style="line-height: 22px; font-size: 15px;"><b><span style="font-family: 돋움, dotum; word-wrap: break-word; font-size: 11pt;"><span style="word-wrap: break-word; color: rgb(0, 123, 12);"><a class="con_link" href="http://blog.naver.com/pyros2020/70156736990" target="_blank" style="text-decoration: initial; word-wrap: break-word;"><span style="color: rgb(0, 0, 0);">http://blog.naver.com/pyros2020/70156736990</span></a></span></span></b></span></font></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="line-height: 22px; color: rgb(239, 0, 124); font-size: 15px;"><span style="color: rgb(0, 0, 0);"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;">워밍업 <span style="font-size: 11pt; color: rgb(0, 0, 0);">- 버피 10회, 푸쉬업 5회, 싯업 5회, 스쿼트 5회</span></span></span></b></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="line-height: 22px; color: rgb(239, 0, 124); font-size: 15px;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;">워밍업은 몸을 풀어주는 의미와 함께 그날의 운동 연습, 스킬 연습도 함께하는 것 입니다.</span></b></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="line-height: 22px; color: rgb(239, 0, 124); font-size: 15px;"><span style="font-family: 돋움, dotum; color: rgb(0, 123, 12); font-size: 11pt;"><br></span></b></p><p style="line-height: 1.5; font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="line-height: 27px; color: rgb(255, 0, 0); font-size: 19px;"><span style="font-family: 돋움, dotum; font-size: 14pt;">34번째 Tabata 운동</span></b></p><p style="font-family: 돋움; line-height: 1.5;"><b style="font-family: 돋움, dotum; font-size: 15px; line-height: 27px;"></b></p> <table border="0" cellpadding="0" cellspacing="0" style="font-family: 돋움; line-height: 1.5; 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; "> <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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b>20초 푸쉬업 10초 휴식 총 8 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5;">20초 푸쉬업 10초 휴식 총 6 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5;">20초 푸쉬업 10초 휴식 총 4 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5;">20초 싯업 10초 휴식 총 8 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5;">20초 </b><b style="line-height: 1.5;">싯업</b><b style="line-height: 1.5;"> 10초 휴식 총 6 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5;">20초 </b><b style="line-height: 1.5;">싯업</b><b style="line-height: 1.5;"> 10초 휴식 총 4 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5;">20초 스쿼트 10초 휴식 총 8 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center; "> <b style="line-height: 1.5;">20초 </b><b style="line-height: 1.5;">스쿼트</b><b style="line-height: 1.5;"> 10초 휴식 총 6 라운드</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: 18px; background-color: rgb(255, 255, 255);" class=""><p style="text-align: center;" align="center"> <b style="line-height: 1.5;">20초 </b><b style="line-height: 1.5;">스쿼트</b><b style="line-height: 1.5;"> 10초 휴식 총 4 라운드</b></p></td></tr></tbody></table><p style="font-family: 돋움; line-height: 1.5;"><b style="font-family: 돋움, dotum; font-size: 15px; line-height: 27px;">20초 동안 최대한 열심히 하는게 효과가 좋겠죠?</b></p><p style="font-family: 돋움; line-height: 1.5;"> </p><p style="font-family: 돋움; line-height: 1.5;"><font size="3"><b><span style="font-family: 돋움, dotum; font-size: 11pt; color: rgb(255, 0, 0);">34번째 운동 3단계입니다.</span></b></font></p><p style="font-family: 돋움; line-height: 1.5;"><b><span style="font-family: 돋움, dotum; color: rgb(255, 0, 0); font-size: 11pt;">L3<span style="color: rgb(0, 0, 0); font-size: 11pt;">는 운동 경력이 있으신 남성분들, 제 운동을 처음부터 계속 하신 분들</span></span></b></p><p style="font-family: 돋움; line-height: 1.5;"><b><span style="color: rgb(255, 0, 0); font-size: 12pt;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"><span style="color: rgb(255, 0, 0); font-size: 11pt;">L2</span>는 운동 경력이 있으신 여성분들, 기초 체력, 근력 키우고 싶은 남성분들</span></span></b></p><p style="font-family: 돋움; line-height: 1.5;"><font size="3"><b><span style="font-family: 돋움, dotum; font-size: 11pt;"><span style="color: rgb(255, 0, 0); font-size: 11pt;">L1</span>은 운동을 처음 시작하시는 분들, 체중이 조금 있으신분들 이런분들에게 권장합니다.</span></b></font></p><p style="font-family: 돋움; line-height: 1.5;"><span style="color: rgb(120, 32, 185);"><b><span style="font-family: 돋움, dotum; font-size: 10pt;">※ 자신에게 맞는 레벨을 찾아서 하시는게 중요합니다.</span></b></span></p><p style="font-family: 돋움; line-height: 1.5;"> </p><p style="font-family: 돋움; line-height: 1.5;"><font size="3"><b><span style="font-family: 돋움, dotum; color: rgb(255, 0, 0); font-size: 11pt;">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-family: 돋움, dotum; font-size: 11pt;">L3<span style="color: rgb(0, 0, 0); font-size: 11pt;">로</span></span><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"> 예를 들면 20초 동안 계속 푸쉬업을 하시고 20초가 지나면 10초 동안 휴식을 취하는 것이 1라운드 입니다. 이렇게 총 8라운드를 하시면 푸쉬업 운동이 끝나고, 다음 싯업, 스쿼트도 같은 방식으로 진행 하시면 됩니다.</span></span></b></p><p style="font-family: 돋움; line-height: 1.5;"><b style="line-height: 21px;"><font color="#ff0000"><span style="font-family: 돋움, dotum;"><font size="3"><span style="line-height: 24px; font-size: 11pt;">L2, </span></font></span></font></b><b style="line-height: 24px;"><font color="#ff0000" size="3"><span style="font-family: 돋움, dotum; font-size: 11pt;">L1</span></font></b><b style="line-height: 1.5;"><span style="color: rgb(255, 0, 0); font-size: 12pt;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;">은</span></span></b><b style="line-height: 19px; font-size: 10pt;"><span style="color: rgb(255, 0, 0); font-size: 12pt;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"> 라운드 수 를</span></span></b><b style="line-height: 19px; font-size: 10pt;"><span style="color: rgb(255, 0, 0); font-size: 12pt;"><span style="font-family: 돋움, dotum; color: rgb(0, 0, 0); font-size: 11pt;"> 줄였습니다.</span></span></b></p><p style="font-family: 돋움; line-height: 1.5;"> </p><p style="font-family: 돋움; line-height: 1.5;"><b style="line-height: 24px; font-size: medium;"><span style="color: rgb(37, 37, 37); font-size: 11pt;"><span style="font-family: 돋움, dotum; color: rgb(0, 117, 200); font-size: 11pt;">오늘 운동의 효과</span></span></b></p><p style="font-family: 돋움; line-height: 1.5;"><font color="#3a32c3" face="돋움, dotum" style="line-height: 1.5;"><span style="line-height: 24px; font-size: 15px;"><b><span style="font-size: 11pt; color: rgb(0, 117, 200);">푸쉬업 - 가슴, 어깨, 팔</span></b></span></font></p><p style="font-family: 돋움; line-height: 1.5;"><font color="#3a32c3" face="돋움, dotum" style="line-height: 1.5;"><span style="line-height: 24px; font-size: 15px;"><b><span style="font-size: 11pt; color: rgb(0, 117, 200);">싯업 - 복근 전체</span></b></span></font></p><p style="font-family: 돋움; line-height: 1.5;"><font color="#3a32c3" face="돋움, dotum" style="line-height: 1.5;"><span style="line-height: 24px; font-size: 15px;"><b><span style="font-size: 11pt; color: rgb(0, 117, 200);">스쿼트 - 허벅지 앞, 뒤, 둔근</span></b></span></font></p><p style="font-family: 돋움; line-height: 1.5;"><font color="#3a32c3" face="돋움, dotum" style="line-height: 1.5;"><span style="line-height: 24px; font-size: 15px;"><b><span style="font-size: 11pt; color: rgb(0, 117, 200);"><br></span></b></span></font></p><p style="font-family: 돋움; line-height: 1.5;"><b style="line-height: 22px; font-size: 15px;"><span style="font-family: 돋움, dotum; font-size: 18pt;"><span style="color: rgb(239, 0, 124); font-size: 14pt;">푸쉬업, 싯업, 스쿼트 운동 자세 동영상 정보</span></span></b></p><div><font face="돋움" style="font-family: 돋움; line-height: 1.5;"><b><span style="font-size: 11pt;">푸쉬업 - </span></b></font><font color="#0000ee" face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><a target="_blank" href="http://blog.naver.com/pyros2020/70153699548" target="_blank" class="con_link">http://blog.naver.com/pyros2020/70153699548</a></b></span></font></div><p style="font-family: 돋움; line-height: 1.5;"><span style="font-size: 15px; line-height: 22px;"><b>싯업 - </b></span><font face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><a target="_blank" href="http://blog.naver.com/pyros2020/70154804868" target="_blank" class="con_link" style="text-decoration: initial; word-wrap: break-word;">http://blog.naver.com/pyros2020/70154804868</a></b></span></font></p><p><span style="font-family: 돋움; line-height: 22px; font-size: 15px;"><b>스쿼트 - </b></span><font color="#0000ee" face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><a target="_blank" href="http://blog.naver.com/pyros2020/70153568734" target="_blank" class="con_link">http://blog.naver.com/pyros2020/70153568734</a></b></span></font></p><p style="font-family: 돋움; line-height: 1.5;"> </p><div style="font-family: 돋움; line-height: 1.5;"><b style="line-height: 24px; font-size: medium;"><span style="font-family: 돋움, dotum; color: rgb(255, 0, 0);">운동시범</span></b></div><div><font color="#ff0000" face="돋움, dotum" size="3"><span style="line-height: 24px;"><b><span style="color: rgb(0, 0, 0); font-size: 11pt;">영상을 보시면서 운동 방법에 대해 도움을 받으셔도 됩니다.</span></b></span></font></div><div style="font-family: 돋움; line-height: 1.5;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b><iframe width="640" height="360" src="http://www.youtube.com/embed/GN4kRtvKrRY?feature=player_embedded" frameborder="0" allowfullscreen=""></iframe></b></span></font></div><div style="font-family: 돋움; line-height: 1.5;"><font face="돋움, dotum"><span style="font-size: 15px; line-height: 22px;"><b><br></b></span></font></div><div style="font-family: 돋움; line-height: 1.5;"><p style="line-height: 1.5;"><b style="line-height: 24px; font-size: medium;">----------------------------------------------------------------------------------</b></p><p style="line-height: 1.5;"><b style="font-size: 15px; line-height: 24px;"><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></p><p style="line-height: 1.5;"><b style="line-height: 24px; font-size: medium;">----------------------------------------------------------------------------------</b></p><p style="line-height: 1.5;"><b style="line-height: 24px; font-size: medium;"><br></b></p><p style="line-height: 1.5;"><b style="line-height: 24px; font-size: medium;"><span style="font-size: 12pt;">다이어트 자극용 사진</span></b></p></div><p style="text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201302/301c6245b8d15843d5936ae7e8f0bb1e.jpg" class="txc-image" style="clear:none;float:none;" /></p><p style="text-align: left;"><br></p><p style="text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201302/15a17480f2a811745576cc8a8b17d45c.jpg" class="txc-image" style="clear:none;float:none;" /></p><p style="text-align: left;"><br></p><p style="text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201302/4fc96d87fa4689b00f09055a3d8360ce.png" class="txc-image" style="clear:none;float:none;" /></p><p style="text-align: left;"><br></p>