예쁜 골반을 만들어준다는 마법의 운동

<table class="protectTable" id="protectTable" style="width: 742px; text-align: left; color: rgb(92, 92, 92); text-transform: none; line-height: 1.6; text-indent: 0px; letter-spacing: normal; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px; font-style: normal; font-weight: 400; word-spacing: 0px; white-space: normal; border-collapse: separate; position: relative; orphans: 2; widows: 2; background-color: rgb(255, 255, 255); font-variant-ligatures: normal; font-variant-caps: normal; -webkit-text-stroke-width: 0px; text-decoration-style: initial; text-decoration-color: initial;"><tbody><tr style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><td style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 13px;"><div class="compos_section video_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="player_iframe" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><iframe title="영상" src="https://www.youtube.com/embed/9O6TPjGTGJo?" allowfullscreen=""></iframe></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><span class="screen_out" style="margin: -1px; padding: 0px; border: 0px currentColor; border-image: none; width: 1px; height: 1px; overflow: hidden; position: absolute; clip: rect(0px, 0px, 0px, 0px);">출처</span><span class="txt_source">파이베트</span>예쁜 골반을 만들어준다는 마법의 운동 BEST</div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">골반만 제대로 잡아줘도</p><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">다이어트가 된다는 사실!</p></div><div class="compos_section emoticon_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_emoticon" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div style="text-align: center; line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><br></div></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">그렇다면 예쁜 골반과 함께</p><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">골반의 정렬을 맞추는데 도움이 되는</p><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">운동에는 어떤 운동이 있는지 한 번 알아보자!</p></div><div class="compos_section emoticon_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_emoticon" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div style="text-align: center; line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><br></div></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">지금부터 집에서도</p><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">편하게 따라할 수 있는</p><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">운동 2가지를 배워보러 가보자!</p></div><div class="compos_section emoticon_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_emoticon" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div style="text-align: center; line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><br></div></div></div><div class="compos_section line_division" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><hr class="ico_compos" style="display: block;"></div><div class="compos_section title_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="type_center" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_num" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><span class="circle_num"><span class="txt_num">1</span></span></div><strong class="tit_g" style="letter-spacing: 0px;">Ateral Step</strong></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;">대표적인 힙업 운동, 중둔근과 대퇴 근막 장근을 발달시키며 이 근육들은 보행/주행의 안정성을 향상시키고 정면에서의 힙업을 기대할 수 있다.</p></div><div class="compos_section image_view compos_image" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="image"><strong class="tit_compos" style="letter-spacing: 0px;"></strong><div class="thumb_g" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><img class="img_thumb lazyload" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/21e40ccc704547aea81c344ed4819e1b.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/21e40ccc704547aea81c344ed4819e1b.JPG" data-loaded="true"><span class="thumb_frame"></span></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><u><font color="#0066cc"><span class="txt_source">출처</span>파이베트</font></u></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>STEP 1.<span> </span></b><span style="color: inherit;">슬개골(무릎뼈) 위쪽으로 저항 밴드를 걸고, 측면으로 앉는다!</span></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><span style="color: inherit;"><br></span></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b></b><span style="color: inherit;"><b>TIP!</b><span> </span>이때 무릎각은 65도 정도가 좋다. </span></p></div><div class="compos_section image_view compos_image" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="image"><strong class="tit_compos" style="letter-spacing: 0px;"></strong><div class="thumb_g" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><img class="img_thumb lazyload" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/e2394530ef844474a461b5e1dc9ac633.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/e2394530ef844474a461b5e1dc9ac633.JPG" data-loaded="true"><span class="thumb_frame"></span></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><u><font color="#0066cc"><span class="txt_source">출처</span>파이베트</font></u></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>STEP 2 .</b><span> </span>팔꿈치가 어깨뼈와 수직이 되게 지면에 내린다.</p></div><div class="compos_section image_view compos_image" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="image"><strong class="tit_compos" style="letter-spacing: 0px;"></strong><div class="thumb_g" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><img class="img_thumb lazyload" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/5a8b266e57f74b6eacc3b14e08803468.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/5a8b266e57f74b6eacc3b14e08803468.JPG" data-loaded="true"><span class="thumb_frame"></span></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><u><font color="#0066cc"><span class="txt_source">출처</span>파이베트</font></u></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>STEP 3 .</b><span> </span>위로 올라간 무릎부터 숨을 내쉬며 벌리고 천천히 밴드의 저항을 느끼며 내린다</p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b></b></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>TIP!</b><span> </span>이때 발끝은 모으고 움직이지 않게 주의 </p></div><div class="compos_section emoticon_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_emoticon" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div style="text-align: center; line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><br></div></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;">▶운동 강도 및 운동 횟수</p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;">저항 밴드의 탄성에 따라 운동 강도가 달라지고<span> </span><span style="color: inherit;">횟수의 증가 역시 운동 강도를 높인다. </span></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><span style="color: inherit;"><br></span></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><span style="color: inherit;">20-60번 정도를 한 세트로<span> </span></span><span style="color: inherit;">총 3세트 정도 시행한다. </span></p></div><div class="compos_section emoticon_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_emoticon" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div style="text-align: center; line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><br></div></div></div><div class="compos_section video_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="type_kakaotv" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="player_iframe" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><iframe title="영상" src="https://tv.kakao.com/embed/player/cliplink/v9d04masqyyq1Y2ZUUFmaU9@my?service=samanco&section=1boon&&m_use_inline=true&m_prevent_sdk_use=true" allowfullscreen=""></iframe></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><u><font color="#0066cc"><span class="txt_source">출처</span>예쁜 골반을 만들어준다는 마법의 운동 BEST</font></u></div></div></div><div class="compos_section line_division" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><u><font color="#0066cc"><hr class="ico_compos" style="display: block;"></font></u></div><div class="compos_section title_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="type_center" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_num" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><span class="circle_num"><span class="txt_num">2</span></span></div><strong class="tit_g" style="letter-spacing: 0px;">Clam shell</strong></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; text-align: left; -ms-word-break: normal; overflow-wrap: normal;">측면으로 누워 실행하는 보다 고립된 힙업 운동으로써, 무릎을 벌려 고관절을 외전 시키며 중둔근/대퇴근막장근을 발달시키며 이 근육들은 보행/주행의 안정성을 향상시키고 정면에서 봤을 때 양옆 골반의 넓이를 키우는 운동</p></div><div class="compos_section image_view compos_image" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="image"><strong class="tit_compos" style="letter-spacing: 0px;"></strong><div class="thumb_g" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><img class="img_thumb lazyload" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/8b205744286b4c29893f0e23752aff90.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/8b205744286b4c29893f0e23752aff90.JPG" data-loaded="true"><span class="thumb_frame"></span></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><u><font color="#0066cc"><span class="txt_source">출처</span>파이베트</font></u></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><span style="color: inherit;"><b>STEP 1.<span> </span></b>슬개골(무릎뼈) 위쪽으로 저항 밴드를 걸고, 측면으로 앉는다 </span><br></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><span style="color: inherit;"><br></span></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b></b><span style="color: inherit;"><b>TIP!</b><span> </span>이때 무릎각은 65도 정도가 좋다.</span><span style="color: inherit;"> </span></p></div><div class="compos_section image_view compos_image" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="image"><strong class="tit_compos" style="letter-spacing: 0px;"></strong><div class="thumb_g" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><img class="img_thumb lazyload" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/6a0f70fced4845949f5c30f670de5210.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/6a0f70fced4845949f5c30f670de5210.JPG" data-loaded="true"><span class="thumb_frame"></span></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><a class="link_source" style="color: rgb(92, 92, 92); text-decoration: none;" href="http://bit.ly/2DW67k2" target="_blank" rel="noopener noreferrer"><u><font color="#0066cc"><span class="txt_source">출처</span>파이베트</font></u></a></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>STEP 2.</b><span> </span>팔꿈치가 어깨뼈와 수직이 되게 지면에 내린다.</p></div><div class="compos_section image_view compos_image" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="image"><strong class="tit_compos" style="letter-spacing: 0px;"></strong><div class="thumb_g" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><img class="img_thumb lazyload" alt="" src="https://img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/7af9a29cee7243978c25baf115cb19a7.JPG" data-src="//img1.daumcdn.net/thumb/R720x0/?fname=https://t1.daumcdn.net/liveboard/faibet/7af9a29cee7243978c25baf115cb19a7.JPG" data-loaded="true"><span class="thumb_frame"></span></div><p class="desc_info" style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"></p><div class="source_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><u><font color="#0066cc"><span class="txt_source">출처</span>파이베트</font></u></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>STEP 3.</b><span> </span>위로 올라간 무릎부터 숨을 내쉬며 벌리고 천천히 밴드의 저항을 느끼며 내린다</p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><br></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>TIP!</b><span> </span>이때 발끝은 모으고 움직이지 않게 주의 </p></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>▶️운동 강도 및 운동 횟수</b></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><span style="color: inherit;">저항 밴드의 탄성에 따라 운동 강도가 달라지고 횟수의 증가 역시 운동 강도를 높인다.  </span></p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;">15-20을 양쪽으로 번갈아 가며 시행하며 3세트를 반복한다.</p></div><div class="compos_section emoticon_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_emoticon" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div style="text-align: center; line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><br></div></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">우리 다같이 위의 2가지 운동을 통해서</p><p style="margin: 0px; text-align: center; -ms-word-break: normal; overflow-wrap: normal;">원하는 골반을 만들 수 있도록 해보자!</p></div><div class="compos_section emoticon_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div class="box_emoticon" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><div style="text-align: center; line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;"><br></div></div></div><div class="compos_section editor_view" style="line-height: 1.6; font-family: 굴림, gulim, tahoma, sans-serif; font-size: 12px;" data-compo="html"><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>EDITOR</b><span> </span>l 구민승</p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>DESIGN<span> </span></b>l 구민승</p><p style="margin: 0px; -ms-word-break: normal; overflow-wrap: normal;"><b>INSTRUCTOR</b>ㅣ박경은 필라테스 강사<br></p></div></td></tr></tbody></table><p><br></p>