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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);">STANDING QUAD 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/cdn001/20230126/489930773_01275.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 / 15SECS <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">난이도</b> 초급 <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">운동 부위</b> 대퇴사두근 강화, 자세 교정 및 균형 감각 증진</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"><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"><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">1</b> 파트너와 서로 마주 보고 선 뒤 오른손은 상대방 어깨 위에 올린다. <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> 왼손은 자신의 발목을 잡는다. 이때 무릎이 벌어지지 않도록 주의한다. 허벅지에 가해지는 자극을 느끼며 천천히 당긴다. 반대쪽도 똑같이 반복한다.</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);">REVERSE LUNGE WITH HAND HOLD</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/cdn001/20230126/1337783470_01276.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 <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">난이도</b> 초급 <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">운동 부위</b> 대퇴사두근·대둔군 햄스트링 자극, 코어 안전성 향상</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"><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"><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">1</b> 파트너와 왼손을 마주 잡고 바라본다. <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> 왼쪽 다리를 뒤로 뻗고 오른쪽 다리에 체중을 실어 런지 자세를 취한다. 오른쪽 다리로 땅을 밀어내듯 힘을 주며 일어난다. 반대쪽도 똑같이 반복한다.</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);">COUPLE LEG RAISE</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/cdn001/20230126/401592088_01277.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 / 12REPS <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">난이도</b> 초·중급 <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">운동 부위</b> 하부 복직근 자극, 허리 주변 근육 강화</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"><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"><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">1</b> 파트너의 왼쪽 어깨에 얼굴을 올리고 천장을 바라보며 누운 뒤 팔을 교차시켜 상대방의 등을 잡는다. <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> 다리가 직각이 되도록 들어 올린다. 허리가 땅에서 뜨지 않도록 주의하며 발이 바닥에 닿기 전까지 천천히 내린다.</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);">PLANK & HOP OVER</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/cdn001/20230126/1151854394_01278.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 <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">난이도</b> 초·중급 <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">운동 부위</b> 플랭크 외복사근 내복사근 자극, 횡경막 강화홉 오버 대퇴사두근· 비복근 강화</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"><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"><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">1</b> 몸을 곧게 유지하며 플랭크 자세를 잡아 코어에 힘을 준다. 파트너는 플랭크를 하고 있는 상대의 어깨 아래 견갑골 지점에 손을 올리고 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> 시작과 동시에 플랭크를 하는 파트너 양옆을 넘어가며 점프한다.</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);">WHEELBARROW PUSH-UP & SQUAT</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/cdn001/20230126/1620999051_01279.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 <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">난이도</b> 초·중급 <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">운동 부위</b> 푸시업 전면 삼각근·대흉근 발달 스쿼트 대퇴사두근·대둔근 강화</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"><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"><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">1</b> 팔을 어깨너비만큼 벌려 바닥을 짚은 채 엎드려 하이 플랭크 자세를 만든다. 파트너는 뒤쪽에서 상대방의 발목을 잡는다. <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> 플랭크 자세를 한 사람은 팔꿈치 각도가 직각이 되도록 몸을 바닥으로 내렸다가 팔과 어깨, 가슴의 힘으로 바닥을 밀어내듯 몸을 올린다. 파트너는 상대방의 발목을 잡은 채 푸시업 템포에 맞추며 무릎을 굽혀 스쿼트한다.</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);">CURL & PRESS DOWN WITH BAND</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/cdn001/20230126/310965835_012710.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 <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">난이도</b> 중급 <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">운동 부위</b> 상완이두근 및 상완삼두근 강화</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"><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"><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">1</b> 파트너와 서로 마주 본 채 한 사람은 서고 다른 한 사람은 무릎을 바닥에 댄 채 앉는다. 두사람 모두 밴드를 잡고 팔꿈치를 몸 가까이에 두어 움직이지 않도록 고정한다. <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> 서 있는 사람이 팔을 구부리며 밴드를 들어 올리고 앉은 사람은 팔꿈치를 펴며 밴드를 당긴다. 같은 타이밍에 움직일수록 운동 효율도 높아진다.</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"><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"><a href="https://m.thesingle.co.kr/article/715490/THESINGLE">출처가기</a></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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