[중곡동필라테스] -1kg 무조건 보장하는 다이어트 효과 짱짱 체어 필라테스 ��

안녕하세요! 위아요가 & 필라테스입니다 :-)오늘은 체지방 불태우는 시간!🔥체중감량 무조건 보장하는유산소 필라테스 위주로엉덩이 근육까지 쓰이는동작들로 진행해볼거에용!<div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/b87f9e7f4272da7720ff1c0e16d3322b0c12962d" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/b87f9e7f4272da7720ff1c0e16d3322b0c12962d" data-origin-width="370" data-origin-height="320"></div><div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/945591e1aa3f120f680934397bf6cdebd748f8ac" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/945591e1aa3f120f680934397bf6cdebd748f8ac" data-origin-width="386" data-origin-height="515"></div> <div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/6c758314076dbf7a1649e3f6396538d3bd0ff1f9" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/6c758314076dbf7a1649e3f6396538d3bd0ff1f9" data-origin-width="386" data-origin-height="515"></div>우선 벽에 몸을 기댄 후 허벅지사이에토닝볼 끼워준 후 그대로 벽을 따라 앉아서스쿼트 자세로 만들어줍니다 정강이랑 발목은 일직선되게허벅지 안쪽 벌어지지 않게 공 쪼이는힘 유지하면서 허리는 손등하나 뗄 공간!까치발을 높게 세웠을때 정강이 발목 일치하게자세 세팅 후 서른번의 호흡 유지해서시작 전 웜업 뜨겁게 걸어줍니다<div class="figure-video" data-ke-type="video" data-video-url="https://kakaotv.daum.net/embed/player/cliplink/rvn463thhuo5y2s5gnvd7g6sn@my?service=daum_cafe" data-video-host="kakaotv" data-video-play-service="daum_cafe" data-video-width="712" data-video-height="400" data-ke-style="alignCenter" data-video-thumbnail="https://thumb.kakaocdn.net/dna/kamp/source/rvn463thhuo5y2s5gnvd7g6sn/thumbs/2.jpg?credential=TuMuFGKUIcirOSjFzOpncbomGFEIdZWK&expires=33294621389&signature=dy6gHO1LwKexModCE83hRnQS12w%3D&ts=1737712589" data-ke-mobile-mobilestyle="widthFull" data-video-origin-width="712" data-video-origin-height="400"><iframe src="https://kakaotv.daum.net/embed/player/cliplink/rvn463thhuo5y2s5gnvd7g6sn?service=daum_cafe&f=p&ptoken=eyJhbGciOiJIUzUxMiIsInR5cCI6IkpXVCJ9.eyJpZCI6InJ2bjQ2M3RoaHVvNXkyczVnbnZkN2c2c24iLCJ0aWQiOiIyNjRlMzM2ZC03NGQzLTQ3ZGQtODhkOC0wZWVhNzExOWEzOWQiLCJhcHBfaWQiOiJkYXVtX2NhZmUiLCJleHAiOjE3ODkyNzAyMDF9.xJIgbON0A_rpoUhBv3_4inHNhIe1XM3I1AIORqtFPAQ6NTOUTqG1rYcgpFKnCenuE9592x051alLwXugxfzBpQ&autoplay=0&ptoken=eyJhbGciOiJIUzUxMiIsInR5cCI6IkpXVCJ9.eyJpZCI6InJ2bjQ2M3RoaHVvNXkyczVnbnZkN2c2c24iLCJ0aWQiOiIyNjRlMzM2ZC03NGQzLTQ3ZGQtODhkOC0wZWVhNzExOWEzOWQiLCJhcHBfaWQiOiJkYXVtX2NhZmUiLCJleHAiOjE3ODkyNzAyMDF9.xJIgbON0A_rpoUhBv3_4inHNhIe1XM3I1AIORqtFPAQ6NTOUTqG1rYcgpFKnCenuE9592x051alLwXugxfzBpQ&autoplay=0" width="712" height="400" frameborder="0" scrolling="no" allowfullscreen="" allow="encrypted-media"></iframe><div class="figcaption"></div></div>↑영상으로 확인하면 이해가 더 쉬우실거에용<hr data-ke-style="style1"><div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/a0528d5e87d154f1a33901d98e1b6a5756f86979" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/a0528d5e87d154f1a33901d98e1b6a5756f86979" data-origin-width="386" data-origin-height="515"></div> <div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/0d0d71691d5605aad78c9908c25c3f9398ed99c1" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/0d0d71691d5605aad78c9908c25c3f9398ed99c1" data-origin-width="386" data-origin-height="515"></div>체어와 숏박스 시리즈로 세팅하고박스를 올라갔다 내려갔다빠르게 - 진행해볼게용손은 앞뒤로 자연스럽거ㅔ 흔들고뛰는 느낌으로 해주시면 되요이거 은근 힘들어요 ㅜㅜㅜ그렇게 다 뛰어주고 바로 이어서 오른발 박스중앙 골반너비로 하고풋바잡아서 무릎 뒤로밀려나 체중이 뒤꿈치로이동할 수 있게끔 만들어줍니다상체 앞으로 숙였을때 왼발 들어 티발란스로해주고 들고있는발 아래위로 흔들어줍니다다리를 차고 들어줄때는 아랫배에 힘을 가득주세요!그리고 다리 들때 너무 무리해서 들지 않아도 됩니다무리해서 들려고 하면 허리가 꺾일 수 있어용<div class="figure-video" data-ke-type="video" data-video-url="https://kakaotv.daum.net/embed/player/cliplink/rvl9n949mwzzaxw8tghxj5rnx@my?service=daum_cafe" data-video-host="kakaotv" data-video-play-service="daum_cafe" data-video-width="712" data-video-height="400" data-ke-style="alignCenter" data-video-thumbnail="https://thumb.kakaocdn.net/dna/kamp/source/rvl9n949mwzzaxw8tghxj5rnx/thumbs/2.jpg?credential=TuMuFGKUIcirOSjFzOpncbomGFEIdZWK&expires=33294621411&signature=i8wddVjPEAPJ2XiQULV9WyLt%2Bpc%3D&ts=1737712611" data-ke-mobile-mobilestyle="widthFull" data-video-origin-width="712" data-video-origin-height="400"><iframe src="https://kakaotv.daum.net/embed/player/cliplink/rvl9n949mwzzaxw8tghxj5rnx?service=daum_cafe&f=p&ptoken=eyJhbGciOiJIUzUxMiIsInR5cCI6IkpXVCJ9.eyJpZCI6InJ2bDluOTQ5bXd6emF4dzh0Z2h4ajVybngiLCJ0aWQiOiI3NDY0NzA3Zi02N2IwLTQyZDctYjg3MC04ZjFmZDNlYzA4MmQiLCJhcHBfaWQiOiJkYXVtX2NhZmUiLCJleHAiOjE3ODkyNzAyMDF9.uVayr7BpfEL1uBYc4n_ncS44KxpsCAnavMGvGTaaUniERxCSSLgtk2gdQ-ZkGlgQH06EWIEbgq8oJjdDZW-5Rw&autoplay=0&ptoken=eyJhbGciOiJIUzUxMiIsInR5cCI6IkpXVCJ9.eyJpZCI6InJ2bDluOTQ5bXd6emF4dzh0Z2h4ajVybngiLCJ0aWQiOiI3NDY0NzA3Zi02N2IwLTQyZDctYjg3MC04ZjFmZDNlYzA4MmQiLCJhcHBfaWQiOiJkYXVtX2NhZmUiLCJleHAiOjE3ODkyNzAyMDF9.uVayr7BpfEL1uBYc4n_ncS44KxpsCAnavMGvGTaaUniERxCSSLgtk2gdQ-ZkGlgQH06EWIEbgq8oJjdDZW-5Rw&autoplay=0" width="712" height="400" frameborder="0" scrolling="no" allowfullscreen="" allow="encrypted-media"></iframe><div class="figcaption"></div></div>-POINT-1. 골반이 돌아가지 않게 골반 정면 유지.2. 반동을 써서 동작하지 않도록 주의.3. 복부 힘이 풀려 허리가 꺾이지 않게 복부 힘 유지.4. 무릎 정면 발끝 포인해서 발끝까지 길게 써주세요.<div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/88bbea2728f35a013cc65f21fc3ad3697e1ad7a1" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/88bbea2728f35a013cc65f21fc3ad3697e1ad7a1" data-origin-width="386" data-origin-height="515"></div> <div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/c66afaaa94989b10438597e9f52bf5072db1b2ae" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/c66afaaa94989b10438597e9f52bf5072db1b2ae" data-origin-width="773" data-origin-height="580"></div> 그 후 체어위로 올라가서 시트 끝선에 왼발 놓고오른발은 체어풋바를 까치발로 짚어줍니다두 무릎접어 골반접고 정강이 발목일치하게양손 나란히 하고 마시며 접어주고 내쉬면서 펴줍니다여기까지 괜찮았다면 만세해서 마시면서 팔 들었다가내쉬면서 팔내려주는 동작까지 같이 반복해줍니다그리고 한번 더 가면 그 상태 그대로 풋바잡아서 왼무릎 피지않은채로 상체 직각으로 숙이고체중 뒤꿈치로 보내서 오른발 체어에서 떼고 티 발란스~!* 시트 밟은 다리는 발뒤꿈치에 무게중심을 두면둔근에 자극을 더 느껴보실 수 있어요.<div class="figure-video" data-ke-type="video" data-video-url="https://kakaotv.daum.net/embed/player/cliplink/rvcab9cfu8i9f21eqevsi2l3p@my?service=daum_cafe" data-video-host="kakaotv" data-video-play-service="daum_cafe" data-video-width="712" data-video-height="400" data-ke-style="alignCenter" data-video-thumbnail="https://thumb.kakaocdn.net/dna/kamp/source/rvcab9cfu8i9f21eqevsi2l3p/thumbs/2.jpg?credential=TuMuFGKUIcirOSjFzOpncbomGFEIdZWK&expires=33294621433&signature=6j7NwmHrOnxygxZLpdDwfSKdgWw%3D&ts=1737712633" data-ke-mobile-mobilestyle="widthFull" data-video-origin-width="712" data-video-origin-height="400"><iframe src="https://kakaotv.daum.net/embed/player/cliplink/rvcab9cfu8i9f21eqevsi2l3p?service=daum_cafe&f=p&ptoken=eyJhbGciOiJIUzUxMiIsInR5cCI6IkpXVCJ9.eyJpZCI6InJ2Y2FiOWNmdThpOWYyMWVxZXZzaTJsM3AiLCJ0aWQiOiI1Y2YwZDZjOC1jNGRiLTQzNzAtYTNiZC03YzBlZWQwNDc5YzAiLCJhcHBfaWQiOiJkYXVtX2NhZmUiLCJleHAiOjE3ODkyNzAyMDF9.00U-GNjq11-sAtcQfCgFxzEVoC8b6fghH99YpIwX1PThQq93XOdo2vOuEyALushqtF2vVA4sHPUDWdST0FUSPg&autoplay=0&ptoken=eyJhbGciOiJIUzUxMiIsInR5cCI6IkpXVCJ9.eyJpZCI6InJ2Y2FiOWNmdThpOWYyMWVxZXZzaTJsM3AiLCJ0aWQiOiI1Y2YwZDZjOC1jNGRiLTQzNzAtYTNiZC03YzBlZWQwNDc5YzAiLCJhcHBfaWQiOiJkYXVtX2NhZmUiLCJleHAiOjE3ODkyNzAyMDF9.00U-GNjq11-sAtcQfCgFxzEVoC8b6fghH99YpIwX1PThQq93XOdo2vOuEyALushqtF2vVA4sHPUDWdST0FUSPg&autoplay=0" width="712" height="400" frameborder="0" scrolling="no" allowfullscreen="" allow="encrypted-media"></iframe><div class="figcaption"></div></div>영상으로 움직임 확인해주셔용~!<hr data-ke-style="style1">웜업을 제외한 동작들을 한세트로 묶어반복진행해주시면 진짜 땀 뻘뻘💦 오늘 운동은 유산소와 둔근강화에포커스를 맞춰서 진행했는데용,정확한 자세로 동작 해준다면엉덩이 근육 폭파시키면서 코어까지 강화시킬 수 있는아주 좋은 운동이랍니당저희 위아요가 & 필라테스에서같이 필라테스 경험해보시고좋은 운동동작 많이 배워가셔용~~!<div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1ZcpL/dee253e5abcb2862e76f2c2d07148f28a7b1c27f" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1ZcpL/dee253e5abcb2862e76f2c2d07148f28a7b1c27f" data-origin-width="773" data-origin-height="773"></div>1/31일까지 신규회원님들을 대상으로30분 half 필라테스 이벤트까지 진행하고 있으니정말 이 기회 놓치지 마시고운동하러 저희 위아요가로 달려와주세용📢 궁금하신 사항 언제든지 네이버 톡톡 or 전화 주세요 ~📞 전화번호 : 02) 446-3330📍 센터 주소 : 서울 광진구 천호대로 663 3층위아요가&필라테스(아차산역 2번 출구 앞 이디야커피 건물 3층) <div class="figure-map" id="maps_1737712664843" data-maps-data="addr=%EC%84%9C%EC%9A%B8%20%EA%B4%91%EC%A7%84%EA%B5%AC%20%EA%B5%AC%EC%9D%98%EB%8F%99%2053&addtype=1&confirmid=824071380&docid=&idx=1&ifrH=362px&ifrW=490px&mapHeight=362&mapInfo=%7B%22version%22%3A2%2C%22mapWidth%22%3A490%2C%22mapHeight%22%3A362%2C%22mapCenterX%22%3A519935%2C%22mapCenterY%22%3A1125643%2C%22mapLevel%22%3A4%2C%22coordinate%22%3A%22wcongnamul%22%2C%22markInfo%22%3A%5B%7B%22markerType%22%3A%22standPlace%22%2C%22coordinate%22%3A%22wcongnamul%22%2C%22x%22%3A519937%2C%22y%22%3A1125647%2C%22clickable%22%3Atrue%2C%22draggable%22%3Atrue%2C%22icon%22%3A%7B%22width%22%3A35%2C%22height%22%3A56%2C%22offsetX%22%3A17%2C%22offsetY%22%3A56%2C%22src%22%3A%22%2F%2Ft1.daumcdn.net%2Flocalimg%2Flocalimages%2F07%2F2012%2Fattach%2Fpc_img%2Fico_marker2_150331.png%22%7D%2C%22content%22%3A%22%EC%9C%84%EC%95%84%EC%9A%94%EA%B0%80%22%2C%22confirmid%22%3A824071380%7D%5D%2C%22graphicInfo%22%3A%5B%5D%2C%22roadviewInfo%22%3A%5B%5D%7D&mapWidth=490&mapX=519935&mapY=1125643&map_hybrid=false&map_level=4&map_type=TYPE_MAP&rcode=1121586000&tel=02-446-3330&title=%EC%9C%84%EC%95%84%EC%9A%94%EA%B0%80" data-maps-thumbnail="https://ssl.daumcdn.net/map3/staticmap/image?center=519935%2C1125643&lv=4&size=540x350&srs=WCONGNAMUL&markers=symbol%3Asc_marker%7Clocation%3A519937%2C1125647" style="width: 490px; height: 362px;" contenteditable="false" data-ke-type="map" data-ke-align="alignCenter" data-mce-style="width: 490px; height: 362px;" data-mce-selected="1"><div class="content_plusmap" data-mapdata="addr=%EC%84%9C%EC%9A%B8%20%EA%B4%91%EC%A7%84%EA%B5%AC%20%EA%B5%AC%EC%9D%98%EB%8F%99%2053&addtype=1&confirmid=824071380&docid=&idx=1&ifrH=362px&ifrW=490px&mapHeight=362&mapInfo=%7B%22version%22%3A2%2C%22mapWidth%22%3A490%2C%22mapHeight%22%3A362%2C%22mapCenterX%22%3A519935%2C%22mapCenterY%22%3A1125643%2C%22mapLevel%22%3A4%2C%22coordinate%22%3A%22wcongnamul%22%2C%22markInfo%22%3A%5B%7B%22markerType%22%3A%22standPlace%22%2C%22coordinate%22%3A%22wcongnamul%22%2C%22x%22%3A519937%2C%22y%22%3A1125647%2C%22clickable%22%3Atrue%2C%22draggable%22%3Atrue%2C%22icon%22%3A%7B%22width%22%3A35%2C%22height%22%3A56%2C%22offsetX%22%3A17%2C%22offsetY%22%3A56%2C%22src%22%3A%22%2F%2Ft1.daumcdn.net%2Flocalimg%2Flocalimages%2F07%2F2012%2Fattach%2Fpc_img%2Fico_marker2_150331.png%22%7D%2C%22content%22%3A%22%EC%9C%84%EC%95%84%EC%9A%94%EA%B0%80%22%2C%22confirmid%22%3A824071380%7D%5D%2C%22graphicInfo%22%3A%5B%5D%2C%22roadviewInfo%22%3A%5B%5D%7D&mapWidth=490&mapX=519935&mapY=1125643&map_hybrid=false&map_level=4&map_type=TYPE_MAP&rcode=1121586000&tel=02-446-3330&title=%EC%9C%84%EC%95%84%EC%9A%94%EA%B0%80"></div></div>#아차산필라테스 #아차산역필라테스 #아차산요가 #아차산역요가 #능동요가 #능동필라테스 #필라테스강사 #요가강사 #강사자격증 #구의동요가 #구의동필라테스 #중곡동요가 #중곡동필라테스 #군자역요가 #군자역필라테스 #군자동필라테스 #군자동요가 #위아요가앤필라테스 #위아요가 #요가 #필라테스 #플라잉요가 #기구필라테스 #매트요가 #플라잉요가 #키즈플라잉 #명상 #다이어트 #운동 #운동하는여자 #운동하는남자#요가ttc #요가지도자교육 #기구필라테스지도자교육 #필라테스자격증 #요가자격증#요가강사자격증 #필라테스강사자격증#신규요가프로그램 #요가수업런칭 #신규요가수업#기공요가 #기공 #위아스테빌리티플로우 #wearestabilityfolwyoga