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<div class="article-title" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:98px; text-align:start; -webkit-text-stroke-width:0px"> <div style="border:0px solid #bfbfbf"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="box-sizing:border-box"><span style="display:inline-block">TAKE #1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> </div> <div class="article-title-l" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:26px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="align-items:center"><span style="line-height:30px"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><font size="4"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">HAMSTRING & CALF STRETCH</font></font></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-image-pc" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:90px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><img alt="" src="https://tbc.imgdl.xcache.kinxcdn.com/cdn001/20220802/836123781_08055.jpg" style="box-sizing:border-box; border:0px solid #bfbfbf; display:block; vertical-align:middle; max-width:100%; height:auto; margin:0px auto; width:840px" /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:18px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="line-height:30px"><span style="letter-spacing:-0.2px"><span style="white-space:pre-wrap"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="orphans:2"><span style="text-transform:none"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial">3SETS / 15REPS <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">난이도</font></font> 초급 <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">운동부위</font></font> 부종완화, 햄스트링·가자미근·비복근 스트레칭 <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">1</b> 천장을 보고 누운 뒤 한쪽 다리를 수직으로 뻗는다. 밴드로 발바닥을 감싼 뒤 양손으로 밴드 끝을 잡는다. 마시는 숨에 발끝을 세워서 준비. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">2</b> 내쉬는 숨에 뒤꿈치가 천장을 향하도록 수건을 몸 쪽으로 당겨 발목을 꺾는다. 이때 엉덩이나 허리가 들리지 않도록 주의한다.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-title" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:98px; text-align:start; -webkit-text-stroke-width:0px"> <div style="border:0px solid #bfbfbf"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="box-sizing:border-box"><span style="display:inline-block">TAKE #2</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> </div> <div class="article-title-l" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:26px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="align-items:center"><span style="line-height:30px"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><font size="4"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">HIP FLEXOR STRETCH (FORM ROLLER)</font></font></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-image-pc" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:90px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><img alt="" src="https://tbc.imgdl.xcache.kinxcdn.com/cdn001/20220802/733631067_08056.jpg" style="box-sizing:border-box; border:0px solid #bfbfbf; display:block; vertical-align:middle; max-width:100%; height:auto; margin:0px auto; width:840px" /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:18px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="line-height:30px"><span style="letter-spacing:-0.2px"><span style="white-space:pre-wrap"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="orphans:2"><span style="text-transform:none"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial">1SET / 5REPS <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">난이도</font></font> 초급 <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">운동 부위</font></font> 장요근·대퇴직근 스트레칭 <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">1</b> 골반 아래 폼롤러를 둔다. 한쪽 다리는 길게 뻗고 반대쪽 다리는 무릎을 구부린다. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">2</b> 굽힌 무릎을 허벅지와 가슴이 가까워지도록 몸 쪽으로 끌어당긴다. 자연스러운 호흡으로 자세를 유지한 채 10초 유지한다. 뻗은 다리의 허벅지 앞쪽과 고관절 주변 근육이 늘어나는 느낌이 들어야 한다.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-title" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:98px; text-align:start; -webkit-text-stroke-width:0px"> <div style="border:0px solid #bfbfbf"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="box-sizing:border-box"><span style="display:inline-block">TAKE #3</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> </div> <div class="article-title-l" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:26px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="align-items:center"><span style="line-height:30px"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><font size="4"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">CAPILLARY EXERCISE (MOKAN UNDO)</font></font></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-image-pc" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:90px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><img alt="" src="https://tbc.imgdl.xcache.kinxcdn.com/cdn001/20220802/432010549_08057.jpg" style="box-sizing:border-box; border:0px solid #bfbfbf; display:block; vertical-align:middle; max-width:100%; height:auto; margin:0px auto; width:840px" /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:18px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="line-height:30px"><span style="letter-spacing:-0.2px"><span style="white-space:pre-wrap"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="orphans:2"><span style="text-transform:none"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial">3SETS / 20SECS <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">난이도</font></font> 초급 <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">운동부위</font></font> 부종완화, 다리 혈액순환 <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">1</b> 평평한 바닥에 누워 팔다리를 천장을 향해 들어올린다. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">2</b> 자연스러운 호흡으로 두 팔과 다리를 20초간 탈탈 턴다. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">3</b> 온몸에서 힘을 빼고 팔다리를 바닥에 털썩 한번에 내려놓는다.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-title" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:98px; text-align:start; -webkit-text-stroke-width:0px"> <div style="border:0px solid #bfbfbf"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="box-sizing:border-box"><span style="display:inline-block">TAKE #4</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> </div> <div class="article-title-l" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:26px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="align-items:center"><span style="line-height:30px"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><font size="4"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">COW FACE POSE</font></font></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-image-pc" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:90px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><img alt="" src="https://tbc.imgdl.xcache.kinxcdn.com/cdn001/20220802/637129855_08058.jpg" style="box-sizing:border-box; border:0px solid #bfbfbf; display:block; vertical-align:middle; max-width:100%; height:auto; margin:0px auto; width:840px" /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:18px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="line-height:30px"><span style="letter-spacing:-0.2px"><span style="white-space:pre-wrap"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="orphans:2"><span style="text-transform:none"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial">3SETS / 10REPS <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">난이도</font></font> 중급 <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">운동부위</font></font> 골반정렬, 부종완화 <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">1</b> 허리를 곧게 세운 채 오른쪽 다리는 길게 뻗고 왼쪽 다리는 무릎을 세운 채 발이 오른쪽 허벅지 밖에 위치하도록 교차해앉는다. 이때 오른쪽 다리는 발끝이 왼쪽을 향해 사선이 되도록 하고, 양손은 엉덩이 뒤에 위치할 것. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">2</b> 마시는 숨에 교차해 세워둔 무릎을 눕힌다. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">3</b> 숨을 내쉬며 상체를 숙여 가슴과 왼쪽 허벅지가 맞닿게 한다. 양손은 뻗은 오른쪽 다리의 발목을 잡아 상체와 하체를 더 끌어당긴다. 다시 숨을 들이마시며 처음 자세로 돌아온다.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-title" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:98px; text-align:start; -webkit-text-stroke-width:0px"> <div style="border:0px solid #bfbfbf"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="box-sizing:border-box"><span style="display:inline-block">TAKE #5</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> </div> <div class="article-title-l" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:26px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="align-items:center"><span style="line-height:30px"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><font size="4"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">MERMAID POSE</font></font></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-image-pc" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:90px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><img alt="" src="https://tbc.imgdl.xcache.kinxcdn.com/cdn001/20220802/595732909_08059.jpg" style="box-sizing:border-box; border:0px solid #bfbfbf; display:block; vertical-align:middle; max-width:100%; height:auto; margin:0px auto; width:840px" /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:18px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="line-height:30px"><span style="letter-spacing:-0.2px"><span style="white-space:pre-wrap"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="orphans:2"><span style="text-transform:none"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial">3SETS / 10REPS <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">난이도</font></font> 초급 <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">운동부위</font></font> 골반교정, 요방형근 스트레칭, 부종 완화 <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">1</b> 무릎을 굽혀서 오른발은 앞으로, 왼발은 뒤로한 채 앉는다. 만약 오른쪽 엉덩이가 들린다면 쿠션을 깔아 양쪽 엉덩이 무게를 같게 만들 것. 양손은 머리 뒤로 겹쳐두고 준비한다. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">2</b> 숨을 내쉬며 상체를 왼쪽으로 기울인다. 옆구리가 늘어나면서 양쪽 고관절의 균형이 맞춰지는 걸 느낀다. 숨을 들이마시며 천천히 시작 자세로 돌아온다.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-title" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:98px; text-align:start; -webkit-text-stroke-width:0px"> <div style="border:0px solid #bfbfbf"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="box-sizing:border-box"><span style="display:inline-block">TAKE #6</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> </div> <div class="article-title-l" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:26px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="align-items:center"><span style="line-height:30px"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><font size="4"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">FROG POSE</font></font></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-image-pc" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:90px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><img alt="" src="https://tbc.imgdl.xcache.kinxcdn.com/cdn001/20220802/305837163_080510.jpg" style="box-sizing:border-box; border:0px solid #bfbfbf; display:block; vertical-align:middle; max-width:100%; height:auto; margin:0px auto; width:840px" /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:18px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="line-height:30px"><span style="letter-spacing:-0.2px"><span style="white-space:pre-wrap"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="orphans:2"><span style="text-transform:none"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial">3SETS / 10REPS <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">난이도</font></font> 초급 <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">운동 부위</font></font> 내전근 스트레칭, 골반교정, 부종완화 <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">1</b> 양손과 두 무릎을 바닥에 맞닿은 채 기어가는 자세를 잡는다. 무릎은 고관절 너비의 2배 정도로 넓게 벌린다. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">2</b> 내쉬는 숨에 손바닥으로 바닥을 밀어낸다. 귀와 어깨가 서로 닿지 않도록 유지하며 엉덩이가 뒤꿈치를 향해 앉아야 한다. 다시 숨을 들이마시며 1로 돌아온다. 허리를 과하게 꺾거나 어깨가 솟지 않도록 동작하는 것이 중요하다.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-title" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:98px; text-align:start; -webkit-text-stroke-width:0px"> <div style="border:0px solid #bfbfbf"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="box-sizing:border-box"><span style="display:inline-block">TAKE #7</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> </div> <div class="article-title-l" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:26px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="display:flex"><span style="align-items:center"><span style="line-height:30px"><span style="font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif"><span style="color:#000000"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><font size="4"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">ONE-LEGGED DOWNWARD DOG</font></font></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-image-pc" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:90px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:medium"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><img alt="" src="https://tbc.imgdl.xcache.kinxcdn.com/cdn001/20220802/1840908610_080511.jpg" style="box-sizing:border-box; border:0px solid #bfbfbf; display:block; vertical-align:middle; max-width:100%; height:auto; margin:0px auto; width:840px" /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:18px"><span style="box-sizing:border-box"><span style="word-break:break-all"><span style="line-height:30px"><span style="letter-spacing:-0.2px"><span style="white-space:pre-wrap"><span style="color:#000000"><span style="font-family:"Spoqa Han Sans Regular", sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="orphans:2"><span style="text-transform:none"><span style="widows:2"><span style="word-spacing:0px"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial">3SETS / 10REPS <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">난이도</font></font> 중급 <font color="grey"><font style="box-sizing: border-box; border: 0px solid rgb(191, 191, 191);">운동 부위</font></font> 부종 완화, 햄스트링·비복근 스트레칭, 굽은 등 교정 <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">1</b> 손과 발은 바닥에 붙이고 엉덩이가 하늘로 솟도록 엎드린다. 어깨의 긴장을 풀며 바닥을 밀어낸다. 이때 두 발바닥은 모두 바닥에 붙인 채 동작한다. <b style="box-sizing:border-box; border:0px solid #bfbfbf; font-weight:bolder; font-family:"Spoqa Han Sans Bold", system-ui, -apple-system, sans-serif; margin-top:35px">2</b> 바닥에 붙은 다리 뒤쪽의 햄스트링과 종아리가 늘어나는 걸 느끼며 반대쪽 다리는 천장을 향해 들어 올린다. 들린 다리의 발끝은 천장을 향해야 한다.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"> </div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"> </div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><font color="#000000" face="Spoqa Han Sans Regular, sans-serif"><span style="font-size: 18px; letter-spacing: -0.2px; white-space: pre-wrap;">시원할듯</span></font></div> <div class="article-content" style="border:0px solid #bfbfbf; max-width:840px; margin-left:auto; margin-right:auto; margin-top:50px; text-align:start; -webkit-text-stroke-width:0px"><font color="#000000" face="Spoqa Han Sans Regular, sans-serif"><span style="font-size: 18px; letter-spacing: -0.2px; white-space: pre-wrap;"><a href="https://m.thesingle.co.kr/article/714300/THESINGLE">출처가기</a></span></font></div>
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