<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>48번째 </b></span></span><b style="line-height: 24px; font-family: 돋움, dotum; font-size: 15px;"><span style="font-size: 11pt;"><font color="#ff0000">Tabata 복근 운동</font></span></b><b style="line-height: 24px; font-family: 돋움, dotum; font-size: 11pt;">입니다.</b></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;"><b></b></span></span> </p><p style="font-family: 돋움; text-align: justify; background-color: rgb(255, 255, 255);"><b style="line-height: 1.5; font-family: 돋움, dotum; font-size: 11pt;"><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="color: rgb(120, 32, 185); font-size: 11pt;">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="color: rgb(0, 0, 0); font-family: 돋움, dotum; 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="color: rgb(120, 32, 185); font-size: 11pt;"> </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="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"><b><span style="color: rgb(120, 32, 185); font-size: 11pt;">30초 이하</span><span style="color: rgb(120, 32, 185); font-size: 11pt;">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="color: rgb(239, 0, 124); line-height: 1.5; font-size: 11pt;"><span style="color: rgb(120, 32, 185); font-family: 돋움, dotum; font-size: 11pt;">운동이 끝난 뒤에 </span></span><span style="color: rgb(239, 0, 124); line-height: 22px; font-size: 15px;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; 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="color: rgb(239, 0, 124); line-height: 1.5; font-size: 11pt;"><span style="color: rgb(120, 32, 185); font-family: 돋움, dotum; 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="color: rgb(255, 0, 0); font-family: 돋움, dotum; 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="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"><span style="font-size: 11pt;">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; font-size: 11pt; word-wrap: break-word;"><span style="color: rgb(0, 123, 12); word-wrap: break-word;"><a class="con_link" href="http://blog.naver.com/pyros2020/70156736990" target="_blank" style="text-decoration: none; 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="color: rgb(239, 0, 124); line-height: 22px; font-size: 15px;"><span style="color: rgb(0, 0, 0);"><span style="font-family: 돋움, dotum; font-size: 11pt;">워밍업 <span style="font-size: 11pt;">- 아치락, 할로우락 연습, 플러터 킥 20회, 싯업 10회</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="color: rgb(239, 0, 124); line-height: 22px; font-size: 15px;"><span style="color: rgb(0, 0, 0);"><span style="font-family: 돋움, dotum; font-size: 11pt;"><span style="font-size: 11pt;"></span></span></span></b><b style="color: rgb(239, 0, 124); line-height: 22px; font-size: 15px;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; 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="color: rgb(239, 0, 124); line-height: 22px; font-size: 15px;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; 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="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><span style="font-family: 돋움, dotum; font-size: 14pt;">48번째 Tabata 복근운동</span></b></p><p><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><span style="font-family: 돋움, dotum; font-size: 14pt;"></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); background-color: rgb(255, 255, 255); width: 245px; height: 24px;"><p style="text-align: center;"> <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;">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); background-color: rgb(255, 255, 255); width: 246px; height: 24px;"><p style="text-align: center;"> <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: 246px; height: 24px;"><p style="text-align: center;"> <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: 245px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">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); background-color: rgb(255, 255, 255); width: 246px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 싯업 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); background-color: rgb(255, 255, 255); width: 246px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 싯업 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); background-color: rgb(255, 255, 255); width: 245px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 플러터 킥 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); background-color: rgb(255, 255, 255); width: 246px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 플러터 킥 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); background-color: rgb(255, 255, 255); width: 246px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 플러터 킥 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);"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 버피-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); background-color: rgb(255, 255, 255); width: 246px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 버피-싯업 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); background-color: rgb(255, 255, 255); width: 246px; height: 18px;"><p style="text-align: center;"> <b style="line-height: 1.5; font-family: 돋움; text-align: center;">20초 버피-싯업 10초 휴식 총 4 라운드</b></p></td></tr></tbody></table><p> <span style="background-color: rgb(255, 255, 255); font-family: 돋움; line-height: 1.5; text-align: justify;"> </span></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><font size="3"><b><span style="font-family: 돋움, dotum; font-size: 11pt;">48번째 운동 3단계입니다.</span></b></font></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><b><span style="font-family: 돋움, dotum; 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></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><b><span style="font-size: 12pt;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; 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></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><font size="3"><b><span style="font-family: 돋움, dotum; font-size: 11pt;"><span style="font-size: 11pt;">L1</span><span style="color: rgb(0, 0, 0);">은 운동을 처음 시작하시는 분들, 체중이 조금 있으신분들 이런분들에게 권장합니다.</span></span></b></font></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><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></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"> </b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><font size="3"><b><span style="font-family: 돋움, dotum; font-size: 11pt;">운동방법</span></b></font></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><b><span style="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="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"> </span></span></b></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;">예를 들면 20초 동안 계속 싯업을 하시고 20초가 지나면 10초 동안 휴식을 취하는 것이 1라운드 입니다. 이렇게 총 8라운드를 하시면 싯업 운동이 끝나고, 다음 플러터 킥, 버피-싯업도 같은 방식으로 진행 하시면 됩니다.</span></span></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><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><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="font-size: 12pt;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;">은</span></span></b><b style="line-height: 19px; font-size: 10pt;"><span style="font-size: 12pt;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"> 라운드 수를</span></span></b><b style="line-height: 19px; font-size: 10pt;"><span style="font-size: 12pt;"><span style="color: rgb(0, 0, 0); font-family: 돋움, dotum; font-size: 11pt;"> 줄였습니다.</span></span></b></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"> </b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><b style="font-size: medium;"><span style="color: rgb(37, 37, 37); font-size: 11pt;"><span style="color: rgb(0, 117, 200); font-family: 돋움, dotum; font-size: 11pt;">오늘 운동의 효과</span></span></b></b></p><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><b style="color: rgb(0, 117, 200); line-height: 24px; font-size: 15px;"></b></b><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><b style="color: rgb(0, 117, 200); font-family: 돋움, dotum; font-size: 15px;"><b style="line-height: 24px;">싯업 - 복근전체</b></b></b></p><p style="line-height: 1.5;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><span style="font-family: 돋움, dotum; font-size: 14pt;"><span style="color: rgb(239, 0, 124); font-size: 12pt;"></span></span></b></p><p style="line-height: 1.5; display: inline !important;"><b style="color: rgb(255, 0, 0); line-height: 27px; font-size: 19px;"><span style="color: rgb(0, 117, 200); font-size: 11pt;">플러터 킥 - 하복근, 허벅지</span></b></p><p style="text-align: justify; background-color: rgb(255, 255, 255);"><font color="#0075c8" style="font-family: 돋움;"><span style="font-size: 15px; line-height: 27px;"><b>버피-싯업 - 복근전체, 팔, 어깨, 가슴<br></b></span></font><span style="font-family: 돋움; line-height: 1.5;"><font color="#0075c8" face="돋움, dotum"></font></span></p><p style="font-family: 돋움; line-height: 1.5;"> </p><span style="font-family: 돋움; line-height: 22px; font-size: 15px;"><p style="line-height: 1.5;"><span style="font-family: 돋움, dotum; font-size: 18pt;"><span style="color: rgb(239, 0, 124); font-size: 14pt;"><strong>싯업, 플러터 킥, 버피-싯업 자세 동영상 정보</strong></span></span></p><div class="autosourcing-stub-saved" style="line-height: 1.5;"><strong></strong></div></span><p><strong style="font-family: 돋움; line-height: 1.5;"><span style="line-height: 22px; font-size: 15px;">싯업 - </span></strong><font color="#0000ee" 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">http://blog.naver.com/pyros2020/70154804868</a></b></span></font></p><p><strong style="font-family: 돋움; line-height: 1.5;"><span style="line-height: 22px; font-size: 15px;">플러터 킥 - </span></strong><font color="#0000ee" face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><a target="_blank" href="http://blog.naver.com/pyros2020/70156396085" target="_blank" class="con_link">http://blog.naver.com/pyros2020/70156396085</a></b></span></font></p><p><strong style="font-family: 돋움; line-height: 1.5;"><span style="line-height: 22px; font-size: 15px;">버피-싯업 - </span></strong><font color="#0000ee" face="돋움"><span style="font-size: 15px; line-height: 22px;"><b><a target="_blank" href="http://blog.naver.com/pyros2020/70156733699" target="_blank" class="con_link">http://blog.naver.com/pyros2020/70156733699</a></b></span></font></p><p style="font-family: 돋움; line-height: 1.5;"><span style="line-height: 1.5;"> </span></p><div style="font-family: 돋움; line-height: 1.5;"><b style="line-height: 24px; font-size: medium;"><span style="color: rgb(255, 0, 0); font-family: 돋움, dotum;">운동시범</span></b></div><div style="font-family: 돋움; line-height: 1.5;"><font face="돋움, dotum"><span style="line-height: 24px; font-size: 15px;"><b>(__) 빠른 시일내 찾아 뵙도록 하겠습니다.</b></span></font></div><div style="font-family: 돋움; line-height: 1.5;"><font face="돋움, dotum"><span style="line-height: 24px; font-size: 15px;"><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="line-height: 24px; font-size: medium;"><br></b></p><p style="line-height: 1.5;"><b style="line-height: 24px; font-size: 15px;"><span style="color: rgb(120, 32, 185); font-family: 돋움, dotum; font-size: 11pt;">운동은 꾸준함이 생명입니다. 이런 저런 핑계로 자신을 합리화하지 않도록 노력합시다!</span></b></p><p style="line-height: 1.5;"> </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><p style="line-height: 1.5; text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201303/ec9429eefd565c9555d3589a3a4d64da.png" class="txc-image" style="clear:none;float:none;" /></p><p style="line-height: 1.5; text-align: left;"><br></p><p style="line-height: 1.5; text-align: left;"><img src="http://thimg.todayhumor.co.kr/upfile/201303/9ba5d076b92b1a806b9feaf1b846c4c5.png" class="txc-image" style="line-height: 1.5; font-size: 10pt; clear: none; float: none;" /></p><p style="line-height: 1.5; text-align: left;"></p></div><p><br></p>