[활생운동] 대퇴사두근, 능형근 강화운동

1. 안정된 마음으로 정면을 보고 발을 어께넓이로 벌려 준비합니다. <a href="javascript:albumViewer('viewer','http://pds23.cafe.daum.net/download.php?grpid=ihLA&fldid=ERxF&dataid=165&fileid=1&regdt=20060113194648&disk=32&grpcode=heukjib&dncnt=N&.JPG')"><IMG hspace=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fpds23.cafe.daum.net%2Fdownload.php%3Fgrpid%3DihLA%26fldid%3DERxF%26dataid%3D165%26fileid%3D1%26regdt%3D20060113194648%26disk%3D32%26grpcode%3Dheukjib%26dncnt%3DN%26.JPG" width=333 align=absMiddle vspace=3 border=0 id=upload_image1 onload='controlImage(this.id);'></a> 2. 오른발부터 앞으로 내딛습니다. 이때, 무릎이 앞발가락을 벗어나지 않도록 합니다. <a href="javascript:albumViewer('viewer','http://pds24.cafe.daum.net/download.php?grpid=ihLA&fldid=ERxF&dataid=165&fileid=2&regdt=20060113194648&disk=5&grpcode=heukjib&dncnt=N&.JPG')"><IMG hspace=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fpds24.cafe.daum.net%2Fdownload.php%3Fgrpid%3DihLA%26fldid%3DERxF%26dataid%3D165%26fileid%3D2%26regdt%3D20060113194648%26disk%3D5%26grpcode%3Dheukjib%26dncnt%3DN%26.JPG" width=333 align=absMiddle vspace=3 border=0 id=upload_image2 onload='controlImage(this.id);'></a> <a href="javascript:albumViewer('viewer','http://pds26.cafe.daum.net/download.php?grpid=ihLA&fldid=ERxF&dataid=165&fileid=4&regdt=20060113194648&disk=33&grpcode=heukjib&dncnt=N&.JPG')"><IMG hspace=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fpds26.cafe.daum.net%2Fdownload.php%3Fgrpid%3DihLA%26fldid%3DERxF%26dataid%3D165%26fileid%3D4%26regdt%3D20060113194648%26disk%3D33%26grpcode%3Dheukjib%26dncnt%3DN%26.JPG" width=333 align=absMiddle vspace=3 border=0 id=upload_image4 onload='controlImage(this.id);'></a> 3. 손바닥을 뒤로하여 골반위에 받치고 견갑골 안쪽 근육인 능형근을 모아줍니다.     약 10초간 멈추어 줍니다. <a href="javascript:albumViewer('viewer','http://pds25.cafe.daum.net/download.php?grpid=ihLA&fldid=ERxF&dataid=165&fileid=3&regdt=20060113194648&disk=13&grpcode=heukjib&dncnt=N&.JPG')"><IMG hspace=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fpds25.cafe.daum.net%2Fdownload.php%3Fgrpid%3DihLA%26fldid%3DERxF%26dataid%3D165%26fileid%3D3%26regdt%3D20060113194648%26disk%3D13%26grpcode%3Dheukjib%26dncnt%3DN%26.JPG" width=333 align=absMiddle vspace=3 border=0 id=upload_image3 onload='controlImage(this.id);'></a> <a href="javascript:albumViewer('viewer','http://pds29.cafe.daum.net/download.php?grpid=ihLA&fldid=ERxF&dataid=165&fileid=7&regdt=20060113194648&disk=6&grpcode=heukjib&dncnt=N&.JPG')"><IMG hspace=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fpds29.cafe.daum.net%2Fdownload.php%3Fgrpid%3DihLA%26fldid%3DERxF%26dataid%3D165%26fileid%3D7%26regdt%3D20060113194648%26disk%3D6%26grpcode%3Dheukjib%26dncnt%3DN%26.JPG" width=333 align=absMiddle vspace=3 border=0 id=upload_image7 onload='controlImage(this.id);'></a> 4. 팔꿈치를 뒤에서 모아주면 능형근에 힘이 들어갑니다.     발바닥은 모두 바닥에 붙여야 대퇴사두근이 펴지며 강화됩니다. <a href="javascript:albumViewer('viewer','http://pds27.cafe.daum.net/download.php?grpid=ihLA&fldid=ERxF&dataid=165&fileid=5&regdt=20060113194648&disk=17&grpcode=heukjib&dncnt=N&.JPG')"><IMG hspace=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fpds27.cafe.daum.net%2Fdownload.php%3Fgrpid%3DihLA%26fldid%3DERxF%26dataid%3D165%26fileid%3D5%26regdt%3D20060113194648%26disk%3D17%26grpcode%3Dheukjib%26dncnt%3DN%26.JPG" width=333 align=absMiddle vspace=3 border=0 id=upload_image5 onload='controlImage(this.id);'></a> <a href="javascript:albumViewer('viewer','http://pds28.cafe.daum.net/download.php?grpid=ihLA&fldid=ERxF&dataid=165&fileid=6&regdt=20060113194648&disk=2&grpcode=heukjib&dncnt=N&.JPG')"><IMG hspace=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fpds28.cafe.daum.net%2Fdownload.php%3Fgrpid%3DihLA%26fldid%3DERxF%26dataid%3D165%26fileid%3D6%26regdt%3D20060113194648%26disk%3D2%26grpcode%3Dheukjib%26dncnt%3DN%26.JPG" width=333 align=absMiddle vspace=3 border=0 id=upload_image6 onload='controlImage(this.id);'></a> 왼쪽 오른쪽 10회 반복합니다.