헬스 운동 순서

<table width="712" style="width: 712px; border-collapse: collapse;" border="0" cellspacing="0" cellpadding="0" u1:str=""><colgroup><col width="770" style="width: 578pt; mso-width-source: userset; mso-width-alt: 24640;"><tbody><tr height="51" style="height: 38.25pt;"><td width="770" height="51" style="border-width: 0.5pt 0.5pt 0px; border-style: solid solid none; border-color: windowtext windowtext black; width: 711px; height: 38.25pt; background-color: transparent;">  헬스 운동 순서</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: blue windowtext; width: 711px; height: 26.25pt; background-color: rgb(242, 242, 242);" u1:str="* Dynamic Stretching ">[ Warming Up ] 15분</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">　Dynamic Stretching </td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">   Brisk walking / Cycling / hanngill home gym total execise.</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: blue windowtext; width: 711px; height: 26.25pt; background-color: rgb(204, 255, 204);">[ Main Exercise ] 45분</td></tr><tr height="18" style="height: 13.5pt; mso-height-source: userset;"><td width="770" height="18" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 13.5pt; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: rgb(255, 255, 153);">A. 기본 종합 운동 45분 #</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: red windowtext; width: 711px; height: 26.25pt; background-color: transparent;">   근력 운동 20분 → 걷기/ 사이클잉 25분</td></tr><tr height="22" style="height: 16.5pt; mso-height-source: userset;"><td width="770" height="22" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 16.5pt; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: rgb(255, 255, 153);">B. 근력 강화 운동 45분</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">   고강도 운동 20분 → 저강도 운동 25분</td></tr><tr height="20" style="height: 15pt; mso-height-source: userset;"><td width="770" height="20" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 15pt; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: rgb(255, 255, 153);">C, 지방 제거 운동 45분</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">   Brisk walking ( 6km/h ) /</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">   Cycling ( 16km/h )</td></tr><tr height="19" style="height: 14.25pt; mso-height-source: userset;"><td width="770" height="19" style="border-width: 0px 0.5pt; border-style: none solid; border-color: rgb(51, 51, 51) windowtext; width: 711px; height: 14.25pt; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: rgb(255, 255, 153);">D. 순환식 훈련법 45 분 (over trainning)</td></tr><tr height="70" style="height: 52.5pt;"><td width="770" height="70" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 52.5pt; background-color: transparent;"> Circuit training : 5개정도의 Muscle 운동을  쉬지 않고  가볍게 반복( 12 reps * 3 sets)한다.</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: blue windowtext; width: 711px; height: 26.25pt; background-color: rgb(242, 242, 242);">[ Cooling Down ] 10분</td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: black windowtext; width: 711px; height: 26.25pt; background-color: transparent;" u1:str=" Brisk walking, Cycling ">  Brisk walking, Cycling </td></tr><tr height="35" style="height: 26.25pt;"><td width="770" height="35" style="border-width: 0px 0.5pt; border-style: none solid; border-color: rgb(51, 51, 51) windowtext; width: 711px; height: 26.25pt; background-color: transparent;" u1:str="* Static Stretching ">  Static Stretching </td></tr><tr height="22" style="height: 16.5pt;"><td width="770" height="22" style="border-width: 0px 0.5pt 0.5pt; border-style: none solid solid; border-color: rgb(51, 51, 51) windowtext windowtext; width: 711px; height: 16.5pt; background-color: transparent;">　</td></tr><tr height="22" style="height: 16.5pt;"><td width="770" height="22" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 16.5pt; background-color: transparent;"></td></tr><tr height="23" style="height: 17.25pt;"><td width="770" height="23" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 0px; background-color: transparent;"> </td></tr><tr height="23" style="height: 17.25pt;"><td width="770" height="23" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 0px; background-color: transparent;"> </td></tr><tr height="23" style="height: 17.25pt;"><td width="770" height="23" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 17.25pt; background-color: transparent;"></td></tr><tr height="46" style="height: 34.5pt;"><td width="770" height="46" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 34.5pt; background-color: transparent;">Dynamic stretching : 근육과 관절을 흥분시켜주는 운동. 정상적 운동범위에 까지 전신의 모든 관절과 근육을 움직여 주는 스트레칭. </td></tr><tr height="23" style="height: 17.25pt;"><td width="770" height="23" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 17.25pt; background-color: transparent;"></td></tr><tr height="69" style="height: 51.75pt;"><td width="770" height="69" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 51.75pt; background-color: transparent;">Warm up : 걷기등 전신운동을 통하여  점증적으로 호흡 맥박을 높히고 산소와 혈액 공급이 충분하게 하고, 관절 인대 힘줄 근육이 원할히 움직일 수 있게 한다. 그리고 서서히 혈관을 팽창시켜서 혈류를 돕고 갑작스런 고혈압이 걸리지 않게 한다. 갑작스런 고혈압은 뇌일혈이나 뇌경색을 일으킬 수 있다.</td></tr><tr height="23" style="height: 17.25pt;"><td width="770" height="23" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 17.25pt; background-color: transparent;"></td></tr><tr height="69" style="height: 51.75pt;"><td width="770" height="69" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 51.75pt; background-color: transparent;">Cool down : 본운동을 끝내고 나서 걷기등 전신운동으로  점차로 약하게 운동하여  몸에 쌓인 피로물질이 빠저나가게 한다. 그리고 서서히 혈관이 수축함을 기다려 저혈압이 걸리지 않게 한다. 갑작스런 저혈압은 심근경색 일으킬 수 있다.</td></tr><tr height="23" style="height: 17.25pt;"><td width="770" height="23" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 17.25pt; background-color: transparent;"></td></tr><tr height="46" style="height: 34.5pt;"><td width="770" height="46" style="border: 0px rgb(51, 51, 51); border-image: none; width: 711px; height: 34.5pt; background-color: transparent;">Static stretching : 근육을 이완시켜주는 운동, 전신의 모든 근육을 최대한 늘려서 느슨하게 해 주고 balance 상태로 돌려주는 스트레칭.</td></tr></tbody></table>