집에서 탄력 있는 힙을 만드는 운동 BEST 3

<div class="section_view section_editor html compo" data-type="html"><p style="text-align: center;">대부분의 여성들에게 탄력 있는 힙업은 로망!</p></div><div class="section_view section_editor emoticon compo" data-type="emoticon"><div style="text-align: center;"><br></div></div><div class="section_view section_editor html compo" data-type="html"><p style="text-align: center;">그렇기 때문에 헬스장에 가면 </p><p style="text-align: center;">가장 많이 물어보는 것이 </p><p style="text-align: center;">바로 '힙업 운동과 복근 운동'</p></div><div class="section_view section_editor emoticon compo" data-type="emoticon"><div style="text-align: center;"><br></div></div><div class="section_view section_editor html compo" data-type="html"><p style="text-align: center;">오늘은 탄력 있는 힙을 만들어 주는데 가장 효과적인 </p><p style="text-align: center;">3가지 운동에 대해서 배워보고자 한다! </p><p style="text-align: center;"></p><p style="text-align: center;">지금부터 탄력 있는 힙을 만드는 </p><p style="text-align: center;">운동 3가지를 알아보러 가자!</p></div><div class="section_view section_editor emoticon compo" data-type="emoticon"><div style="text-align: center;"><br></div></div><div class="section_view section_editor"><hr></div><div class="section_view section_editor "><div class="detail_editor detail_quote">CHAPTER 1. 레그 킥백 </div></div><div class="section_view section_news image image_component" id="compo_image_1555809792373"><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/faibet/5ccefa00db794152b77564ed63e28c41.JPG"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><span style="color: inherit;"><b>STEP 1.</b> 먼저, 매트 위에 네발 자세를 만들어 줍니다. </span><span style="color: inherit;">팔은 어깨 바로 아래, 다리는 골반 아래쪽에 위치해 줍니다. </span><span style="color: inherit;">무릎은 골반 너비로 벌려줍니다.</span></p></div><div class="section_view section_news image image_component" id="compo_image_1555809792374"><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/faibet/ba3654a9aaab4471b1d387fe3d01022a.JPG"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 2.</b> 무릎의 각도를 유지한 채 살짝 몸 쪽으로 다리를 당겨 주었다가</p></div><div class="section_view section_news image image_component" id="compo_image_1555809792375"><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/faibet/ee67384817a04412ae1cb7acb35de7b8.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/ee67384817a04412ae1cb7acb35de7b8.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 3.</b> 다리를 곧게 쭉 펴줍니다.</p></div><div class="section_view section_news image image_component" id="compo_image_1555809792376"><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/faibet/b400108327ea45a1bb6214c5445da467.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/b400108327ea45a1bb6214c5445da467.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 4.</b> 한쪽 다리를 쭉 핀 상태에서 하늘을 향해 발을 차주면 됩니다. 이때, 허리가 너무 과하게 꺾이지 않게 주의해야 합니다.</p></div><div class="section_view section_news image image_component" id="compo_image_1555809792377"><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/faibet/442456a6a3404a6a9f8f534d35fd9b49.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/442456a6a3404a6a9f8f534d35fd9b49.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 5.</b> 반대쪽 다리도 마찬가지로 동작을 반복해 줍니다.</p></div><div class="section_view section_news image image_component" id="compo_image_1555809792378"><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/faibet/fc2c7596e163459988a9ba64d53ce26c.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/fc2c7596e163459988a9ba64d53ce26c.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 6.</b> 뻗은 다리는 엉덩이보다 높이 올려주어야 합니다. 허리는 곧게 펴고 다리를 들어 올리는 동작에 집중을 해줘야 합니다. 총 3세트 좌우 20회 반복해줍니다.</p></div><div class="section_view border-none kakaotv"><div class="detail_tvpot" data-vid="v4f59lEl4ARlls6lLl34ZL6"><iframe width="100%" class="player_iframe kakaotv" src="https://play-tv.kakao.com/embed/player/cliplink/v4f59lEl4ARlls6lLl34ZL6@my?service=samanco&section=1boon&start=0.0&ios_allow_inline=false" frameborder="0" allowfullscreen=""></iframe><div class="box_auto" style="display: none;" data-vid="v4f59lEl4ARlls6lLl34ZL6"><strong class="tit_auto">동영상을 자동 재생하시겠습니까?</strong> <div class="cont_auto"><div class="info_btn"><u><font color="#0066cc">네</font></u> <u><font color="#0066cc">아니오</font></u> </div><div class="check_item"><input class="inp_check" id="incheck-v4f59lEl4ARlls6lLl34ZL6" type="checkbox"> <label class="lab_check" for="incheck-v4f59lEl4ARlls6lLl34ZL6"><span class="box_check"><span class="ico_issue"></span></span>30일간 다시 보지 않기 </label> </div></div><u><font color="#0066cc">동영상 재생 알림창 닫기</font></u></div></div><font color="#0066cc"><u> 출처 : </u><u>집에서 탄력 있는 힙을 만드는 운동 BEST 3</u><u> </u></font></div><div class="section_view section_editor"><u><font color="#0066cc"><hr></font></u></div><div class="section_view section_editor "><div class="detail_editor detail_quote"> CHAPTER 2. 힙 브릿지 </div></div><div class="section_view section_news image image_component" id="compo_image_1555809792379"><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/faibet/5b8357bafa9c4f9c8d649f7fb85d3f4f.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/5b8357bafa9c4f9c8d649f7fb85d3f4f.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 7.  </b><span style="color: inherit;">손바닥은 하늘, 발은 어깨 너비로 누워줍니다. </span><span style="color: inherit;">이때, 발끝의 위치를 양발 모두 동일해야 합니다.  </span></p></div><div class="section_view section_news image image_component" id="compo_image_1555809792379"><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/faibet/f006a3dc6f104435a55f78e2185014b3.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/f006a3dc6f104435a55f78e2185014b3.JPG" data-loaded="true"></span></div><u><font color="#0066cc">출처 : 파이베트 </font></u></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 8. </b> 복부에 힘을 주며 서서히 엉덩이부터 들어올려줍니다. 이때 엉덩이에 자극이 오는 지점까지만 올려 주어도 충분합니다. 총 3세트 30회 반복해줍니다. </p><p><br></p><p><b>TIP! </b>마지막 횟수에는 엉덩이를 올린 상태에서 버티기 10초!</p></div><div class="section_view section_editor"><hr></div><div class="section_view section_editor "><div class="detail_editor detail_quote">CHAPTER 3. 사이드 힙킥 </div></div><div class="section_view section_news image image_component" id="compo_image_1555809792380"><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/faibet/36f5c36483f342a5a2501c7661bd644c.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/36f5c36483f342a5a2501c7661bd644c.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 9.</b> <span style="color: inherit;">옆으로 누워 상체를 편히 누워줍니다. 하지만 이때</span></p><p>허리가 말리지 않아야 합니다. <span style="color: inherit;">또한 몸이 일직선이 되게 누워주어야 합니다.</span></p></div><div class="section_view section_news image image_component" id="compo_image_1555809792381"><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/faibet/be837fa5bbdd43cbb661633729b74583.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/be837fa5bbdd43cbb661633729b74583.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 10.</b> 상체가 흔들리지 않게 중심을 잡아 줍니다. 위쪽에 있는 다리를 들어 올려주는데 다리 힘이 아닌 엉덩이의 힘으로 들어 올려야 합니다.</p></div><div class="section_view section_news image image_component" id="compo_image_1555809792382"><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/faibet/065f5042785144e1987478676cd38d23.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/065f5042785144e1987478676cd38d23.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 11.</b> 엉덩이에 자극이 오는 지점까지만 다리를 올려주고 내려올 때도 마찬가지로 긴장을 유지한 채 내려옵니다.</p></div><div class="section_view section_news image image_component" id="compo_image_1555809792383"><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/faibet/92a7c8d6de6348d6b12f5f2565f752c9.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/92a7c8d6de6348d6b12f5f2565f752c9.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 12.</b> 반대쪽도 동일하게 실시합니다.</p></div><div class="section_view section_news image image_component" id="compo_image_1555809792384"><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/faibet/90218e86138f45a1a927e31f93c753b2.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/90218e86138f45a1a927e31f93c753b2.JPG" data-loaded="true"></span></div></div><div class="section_view section_editor html compo" data-type="html"><p><b>STEP 13.</b> 사이드 킥백에서는 차는 다리로 상체가 흔들리지 않도록 고정을 잘 시켜주고 발끝을 세우지 않고 당겨 주는 게 보다 더 자극을 잘 받을 수 있습니다. 총 3세트 30회 반복해 줍니다.</p></div><div class="section_view section_editor emoticon compo" data-type="emoticon"><div style="text-align: center;"><br></div></div><div class="section_view section_editor html compo" data-type="html"><p style="text-align: center;">우리 다같이 집에서도 위에서 알려드린</p><p style="text-align: center;">운동 3가지를 완벽하게 해주면</p><p style="text-align: center;">탄력 있는 힙을 만들 수가 있다</p></div>