숨겨왔던 나의 옆구리를 되찾는 운동법

<strong><span style="color: rgb(255, 0, 0);">집 나간 옆구리를 되찾는 3가지 방법!</span><br></strong><br><h4><b># SIDE KICK</b></h4><div class="section_view section_editor "><div class="detail_editor detail_quote">해당 동작은 고관절 주변 주변 근육들 강화와 골반의 코어 강화 운동, 옆구리의 근력 향상에 도움을 주는 운동입니다. 회전근의 강화와 목덜미가 불편하신 분들은 굽은 자세를 펴줄 수 있는 하승모근 강화를 위해 자세를 변형한 동작입니다. </div></div><div class="section_view section_news image " id="compo_image_1533622685383"><div class="img_view area_view"><span class="wrap_thumb"><img class="thumb_view" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/b428958824d0422facc9cc0e1a92d3c0.jpg"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>시작자세를 팔꿈치로 받히고 옆으로 누워줍니다. 다리 높이를 골반 높이와 동일하게 유지하여 들어줍니다. </li></ul><div><br></div></div><div class="section_view section_news image " id="compo_image_1533622699423"><div class="img_view area_view"><span class="wrap_thumb"><img class="thumb_view" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/4825d9387d0144b28cfe668aa0e4bfbd.jpg"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>그대로 들어 올린 발을 앞으로 뻗어줍니다. </li></ul><div><br></div></div><div class="section_view section_news image " id="compo_image_1533622712203"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/51d36d9150854da6aef78a28fc02af05.jpg" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/51d36d9150854da6aef78a28fc02af05.jpg" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>그리고 다시 뒤로 뻗어줍니다. </li></ul><div><br></div><div class="box_view"><span class="tag_desc" style="background-color: rgb(167, 197, 122);">POINT</span><p class="desc_cmt">받히고 있는 어깨가 무너지지 않도록, 아래쪽 옆구리가 밑으로 떨어지지 않도록, 골반이 흔들리지 않도록 신경써줍니다 .</p></div></div><div class="section_view section_news image " id="compo_image_1533622829107"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://t1.daumcdn.net/liveboard/tlxpass/2d6167b54bb24e04a95151acedebaa7c.gif" data-src="https://t1.daumcdn.net/liveboard/tlxpass/2d6167b54bb24e04a95151acedebaa7c.gif" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>해당 동작은 한 발당 15회 정도, 3세트 실시합니다. </li></ul><div><br></div></div><div class="section_view section_editor htmlbox "></div><div class="section_view section_editor"><hr></div><div class="section_view section_editor htmlbox "></div><div class="section_view section_editor html compo" data-type="html"><h4><b># CLAMS</b></h4></div><div class="section_view section_editor "><div class="detail_editor detail_quote">이 동작은 고관절을 튼튼하게 만들어주는 중둔근 강화와 골반의 안정화 그리고 옆구리 근력 향상에 도움을 주는 동작입니다. </div></div><div class="section_view section_news image " id="compo_image_1533623322796"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/1b5acb20f654467586b6307de4ff9804.jpg" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/1b5acb20f654467586b6307de4ff9804.jpg" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>시작자세를 side kick과 동일하게 팔꿈치로 받히고 옆으로 눕습니다. 단, 무릎을 살짝 구부려줍니다. </li><li>이때, 발은 지면에 닿습니다. </li></ul><div><br></div></div><div class="section_view section_news image " id="compo_image_1533623325074"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/ab52c72ca8424a3e90c101e5ce0689d3.jpg" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/ab52c72ca8424a3e90c101e5ce0689d3.jpg" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>그 상태로 무릎을 벌려줍니다. </li><li>고관절 외회전에 집중하도록 합니다. </li></ul><div><br></div></div><div class="section_view section_news image " id="compo_image_1533623363690"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://t1.daumcdn.net/liveboard/tlxpass/884f6971df1046cb88a07d43e65012f7.gif" data-src="https://t1.daumcdn.net/liveboard/tlxpass/884f6971df1046cb88a07d43e65012f7.gif" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><br></p><div class="box_view"><span class="tag_desc" style="background-color: rgb(167, 197, 122);">POINT</span><p class="desc_cmt">발이 처음 위치한 곳에서 움직이지 않도록 주의합니다. 또한 골반이 돌아가지 않도록 고정시켜 줍니다.</p></div></div><div class="section_view section_news image " id="compo_image_1533623390070"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/afd516a698764426a080b69daed5d6ee.jpg" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/afd516a698764426a080b69daed5d6ee.jpg" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>위 동작이 잘 되시는 분들은 발을 들어서 동작을 진행해주세요. </li></ul><div><br></div></div><div class="section_view section_news image " id="compo_image_1533623388755"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/42664857468943849ff58792935c860d.jpg" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/42664857468943849ff58792935c860d.jpg" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>발을 든 상태로 무릎을 벌려줍니다</li></ul><div><br></div></div><div class="section_view section_news image " id="compo_image_1533623357747"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://t1.daumcdn.net/liveboard/tlxpass/924906af638a488a8d6221f13c2aa650.gif" data-src="https://t1.daumcdn.net/liveboard/tlxpass/924906af638a488a8d6221f13c2aa650.gif" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>이 동작은 전 동작보다 좀 더 튼튼한 고관절을 만들 수 있습니다.</li></ul><div class="box_view"><span class="tag_desc" style="background-color: rgb(167, 197, 122);">POINT</span><p class="desc_cmt">발이 처음 위치한 곳에서 움직이지 않도록 주의합니다. 또한 골반이 돌아가지 않도록 고정시켜 줍니다.</p></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>clams 동작은 한 발당 30회씩, 2세트를 실시해줍니다. </li></ul><div><br></div></div><div class="section_view section_editor htmlbox "></div><div class="section_view section_editor"><hr></div><div class="section_view section_editor htmlbox "></div><div class="section_view section_editor html compo" data-type="html"><h4><b># SIDE PLANK</b></h4></div><div class="section_view section_editor "><div class="detail_editor detail_quote">옆구리 근력과 코어 강화를 동시에 할 수 있는 운동입니다. </div></div><div class="section_view section_news image " id="compo_image_1533624365939"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/2b92946415094e26a606a1aca8da024b.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/2b92946415094e26a606a1aca8da024b.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>한쪽 팔은 바닥에 두고 옆으로 눕습니다. </li></ul><div><br></div></div><div class="section_view section_news image " id="compo_image_1533624408822"><div class="img_view area_view"><span class="wrap_thumb"><img class="lazyimg thumb_view lazy-loaded" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/e6f1c950fe0a4907bc7cf1ab1cb1b975.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/tlxpass/e6f1c950fe0a4907bc7cf1ab1cb1b975.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><ul><li>그 자세에서 다리를 하나씩 펴줍니다. </li><li>20초씩 자세 유지는 것을 1세트로 합니다. 양쪽을 5세트씩 실시하여줍니다.</li></ul><div><br></div><div class="box_view"><span class="tag_desc" style="background-color: rgb(167, 197, 122);">POINT</span><p class="desc_cmt">상체(어깨와 척추, 골반)에서 움직임이 없도록 실시하여 줍니다. </p></div></div><div class="section_view section_editor htmlbox "><br></div><div><center> <p><br></p> <div></div><a style="text-decoration: none;" href="http://cafe.daum.net/sara3040" target="_blank"><font color="#3058d2"><font color="#e31600">─━☆</font><font color="#57048c"><strong><font color="#3058d2"><font color="#e31600"><u>그대가 머문자리</u></font></font> </strong></font><font color="#801fbf">클릭</font><font color="#e31600">☆─━</font></font></a><font color="#3058d2"> <div></div></font></center></div>