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<p><span style="font-family: HYmodern2;"> </span></p><p><br></p><table width="700" class="txc-table" style="border: currentColor; border-image: none; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 9pt; border-collapse: collapse;" border="0" cellspacing="0" cellpadding="0"><tbody><tr><td style="border: 1px solid rgb(204, 204, 204); border-image: none; width: 700px; height: 29px; color: rgb(69, 71, 60);"><p> </p><p><strong><font color="#457ebe"><font color="#000000" face="굴림" size="2"><span style="color: rgb(140, 140, 140); font-family: HYmodern2;"><img class="txc-emo" src="http://i1.daumcdn.net/deco/contents/emoticon/etc_03.gif?v=2" border="0"><font face="굴림"><span style="font-family: HYmodern2;"> </span><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">2015년 11</span><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">월 12 </span><span style="color: rgb(93, 93, 93);"><span style="font-family: HYmodern2;">일 목요일 </span><img class="txc-emo" src="http://i1.daumcdn.net/deco/contents/emoticon/etc_23.gif?v=2" border="0"><span style="font-family: HYmodern2;"> 컨디션 :</span></span></font></span></font></font></strong></p><p><strong></strong></p></td></tr><tr><td style="width: 700px; height: 24px; color: rgb(69, 71, 60); border-right-color: rgb(204, 204, 204); border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-right-style: solid; border-bottom-style: solid; border-left-style: solid;"><p> </p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font face="굴림"><font color="#457ebe"><strong><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><img width="20" height="21" class="txc-emo" src="http://i1.daumcdn.net/deco/contents/emoticon/etc_03.gif?v=2" border="0"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> </span></span></font><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">식사 </span></font></strong></font><font color="#ff84c3"><span style="color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">-</span></font></span></font></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font color="#457ebe"><span style="color: rgb(93, 93, 93);"><strong></strong><font face="굴림"><span style="font-family: HYmodern2;">: - 08시 : 게이너 3스쿱, 사과</span></font></span></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font color="#457ebe" face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">: - 09시 : 현미밥, 닭가슴살야채볶음(가지, 호박, 파프리카, 표고버섯), 야채피클</span></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font color="#457ebe" face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">: - 12시 : 고구마, 귤, 바나나</span></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font color="#457ebe" face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">: - 16시 : 고구마, 귤, 바나나, 아메리카노</span></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font color="#457ebe" face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">: - 18시 : 현미누룽지, 바나나</span></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font color="#457ebe" face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">: - 24시 : 고구마, 귤</span></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"><font color="#457ebe" face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">: -</span></font></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21.33px; font-size: 10pt;"></p></td></tr><tr><td style="width: 700px; height: 117px; color: rgb(69, 71, 60); border-right-color: rgb(204, 204, 204); border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-right-style: solid; border-bottom-style: solid; border-left-style: solid;"><p><font face="굴림"><span style="text-align: justify; color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt; font-weight: bold;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><img width="20" height="21" class="txc-emo" src="http://i1.daumcdn.net/deco/contents/emoticon/etc_03.gif?v=2" border="0"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> </span></span></font></span><span style="text-align: justify; color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt; font-weight: bold;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">운동 </span></font></span><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">- </span><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">오늘 진행한 운동은? <a href="http://cafe.daum.net/trainerJIN/kCIJ/23">http://cafe.daum.net/trainerJIN/kCIJ/23</a></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong><컨벤셔널 데드리프트> </strong> 허리 바짝 세우기, 중량은 원판 10kg을 양쪽에 끼우고 다리 간격 신경쓰며 진행.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 허리가 무너지면 루마니안 데드리프트로 바꾸어 진행하기.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><br></strong></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/225530465644EFE020" class="txc-image" width="230" height="286" style="width: 230px; height: 286px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="20151112_223225_49980.jpg" id="A_225530465644EFE0209116"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><랫풀다운, 풀업> 27일차-1 풀업 밴드 이용 4분~</span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong> </strong> 올라가서 오래 매달릴수록 효과적. 내려가기 천천히, 넓게 잡기, 복부 풀지 말고, 허리 세우며 시선은 위</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 4단계 : 어깨 - up(2초) - down(4초) - 내려가기</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 랫풀다운으로 무게를 높이고, 넓게 잡아서 운동 수행.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 풀업은 오래 매달리기, 4단계에 걸쳐서 진행하기를 했는데, 많이, 오래 할 수가 없었지만.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 등에 운동이 잘 되는것 같은 느낌이 들었다.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><br></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/21796D435644F0832B" class="txc-image" width="224" height="245" style="width: 224px; height: 245px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="20151112_223715_35423.jpg" id="A_21796D435644F0832B5804"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><원암덤벨로우> 27일차-1 11:00~ / 16:55~</span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong> </strong> 밸런스 - 지구력 강화. 손을 짚고 운동 수행하는 팔과 반대 방향의 다리 들기.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 고개와 몸통이 함께 움직이도록하며, 다리와 상체 동시에 들기.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 주먹이 아래를 향하도록. 서서히 내려주기. 당길때 2초, 내려갈때 4초</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 다리를 수평보다 높게 올릴수록 자극이 크다. 옆구리에 힘 들어가기.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong> </strong> 발을 딛고 할때보다 허리에 강한 자극이 온다. </span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><br></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/250EB3445644F1BE26" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="Screenshot_2015-11-12-21-53-16.png" id="A_250EB3445644F1BE26E95A"/> <img src="https://t1.daumcdn.net/cfile/cafe/240FB7445644F1BF26" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="Screenshot_2015-11-12-21-55-17.png" id="A_240FB7445644F1BF264E30"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/211034445644F1C126" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_222621_57746.jpg" id="A_211034445644F1C12617BE"/><img src="https://t1.daumcdn.net/cfile/cafe/241013445644F1C026" class="txc-image" width="232" height="128" style="width: 232px; height: 128px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_222621_112363.jpg" id="A_241013445644F1C026F25C"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><바벨싱글레그데드리프트> 27일차-1 09:50~</span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong> </strong> <span style="font-size: 10pt;"> </span><span style="font-family: HYmodern2; font-size: 10pt;">컨벤셔널 데드리프트 자세에서 연결. 한 발은 뒤로 들어올리며 데드리프트 수행.</span></span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2; font-size: 10pt;"> 중량은 무겁지않게해서 자세 연습 먼저.</span></font></span></font><span style="font-family: HYmodern2; font-size: 10pt;"> 허리가 굽지 않도록 한다.</span></p><p><span style="font-family: HYmodern2; font-size: 10pt;"> 올라갈때 허벅지 뒤 스트레칭. 엉덩이 근육 자극이 목표.</span></p><p><span style="font-family: HYmodern2; font-size: 10pt;"> 바벨을 좀 더 직선 방향으로 내리면서 해야겠다. 무릎 방향으로 너무 붙여서 했군.</span><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/26728E405644F38D23" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="Screenshot_2015-11-13-00-15-34.png" id="A_26728E405644F38D23870D"/><img src="https://t1.daumcdn.net/cfile/cafe/230F53445644F36527" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="Screenshot_2015-11-13-00-14-41.png" id="A_230F53445644F3652709FB"/><img src="https://t1.daumcdn.net/cfile/cafe/250FA1445644F36427" class="txc-image" width="209" height="144" style="width: 209px; height: 144px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_221820_45043.jpg" id="A_250FA1445644F36427FF1F"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><해머컬><span style="font-family: HYmodern2;"> 27일차-2 13:00~ </span></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="font-family: HYmodern2;"> </span></strong><font color="#5d5d5d" face="Thread-0000163c-Id-00000000"><span style="font-family: HYmodern2;">감아올린다는 느낌으로. 엘보 각도를 유지하며 운동 수행.</span></font></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><font color="#5d5d5d" face="Thread-0000163c-Id-00000000"><span style="font-family: HYmodern2;"> 진쌤은 양쪽 손을 동시에 진행하셨구나. </span></font></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><font color="#5d5d5d" face="Thread-0000163c-Id-00000000"><span style="font-family: HYmodern2;"> 1기때 운동했던 기억으로 한쪽씩 번갈아 운동. 팔꿈치 각도가 너무 올라간듯.</span></font></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><font color="#5d5d5d" face="Thread-0000163c-Id-00000000"><span style="font-family: HYmodern2;"> 왼쪽 어깨가 자꾸 힘이 들어가는것이 느껴졌다.</span></font><br></font></span></font></p><p style="text-align: center;"><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/211E593E5644F61832" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="해머컬.jpg" id="A_211E593E5644F61832DFE0"/><img src="https://t1.daumcdn.net/cfile/cafe/27143B425644F47C30" class="txc-image" width="145" height="273" style="width: 145px; height: 273px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_220708_61302.jpg" id="A_27143B425644F47C30EAEF"/><img src="https://t1.daumcdn.net/cfile/cafe/26142B425644F47C30" class="txc-image" width="134" height="273" style="width: 134px; height: 273px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_220708_66599.jpg" id="A_26142B425644F47C306825"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><리버스컬> 27일차 11:30~</span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong> </strong> 팔운동이지만 허리가 힘들것. 겨드랑이보다 약간 앞에서 버티면서 내려가기.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 팔이 부들부들 떨림. 왼쪽 어깨에 힘이 들어감. 주의하기</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 두번째 수행시에는 EZ바를 좀 더 넓게 잡음. 팔에 힘이 덜감.</span></font></span></font><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><br></strong></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/220FE2415644F71B2A" class="txc-image" width="320" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="Screenshot_2015-11-12-21-46-49.png" id="A_220FE2415644F71B2A8642"/><img src="https://t1.daumcdn.net/cfile/cafe/251040415644F71C2A" class="txc-image" width="320" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="Screenshot_2015-11-12-21-47-18.png" id="A_251040415644F71C2A1143"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><br></strong></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/277278405644F74426" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_221158_36143.jpg" id="A_277278405644F7442688D3"/><img src="https://t1.daumcdn.net/cfile/cafe/247237405644F74626" class="txc-image" width="202" height="327" style="width: 202px; height: 327px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_221158_38370.jpg" id="A_247237405644F74626D658"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><레그레이즈> 27일차-2 22:00~</span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong> </strong>하복부의 대표적인 복근운동. 허벅지나 엉덩이가 아닌 하복부 근육의 힘으로. 초급자의 경우 무릎을 약간 굽혀도 좋다.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 진쌤 사진까지만 올리기. 골반을 말아서 들어올리며 운동수행.</span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 무릎을 쭉 펴고 운동 수행시 허벅지 힘을 이용하게 되어, 무릎을 약간 굽혀서 진행하니 복부에 힘. </span></font></span></font></p><p style="text-align: center;"><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><img src="https://t1.daumcdn.net/cfile/cafe/245507465644ED131B" class="txc-image" width="320" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="Screenshot_2015-11-12-21-43-01.png" id="A_245507465644ED131BBFF8"/><img src="https://t1.daumcdn.net/cfile/cafe/255530465644ED151E" class="txc-image" width="320" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="20151112_231548_65812.jpg" id="A_255530465644ED151E23D6"/></span></font></span></font></p><p style="text-align: center;"><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></font></span></font></p><p style="text-align: center;"><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><a href="http://blog.naver.com/clarity7004/220426870782">http://blog.naver.com/clarity7004/220426870782</a> 참고 사이트</span></font></span></font></p><p style="text-align: center;"><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><br></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/241A813F5644EF3124" class="txc-image" width="279" height="262" style="width: 279px; height: 262px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="레그레이즈1.jpg" id="A_241A813F5644EF3124BF03"/><img src="https://t1.daumcdn.net/cfile/cafe/211AAA3F5644EF3124" class="txc-image" width="309" height="257" style="width: 309px; height: 257px; clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="320" exif="{}" data-filename="레그레이즈2.jpg" id="A_211AAA3F5644EF31244949"/></p><p style="text-align: center;"><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></font></span></font></p><p style="text-align: center;"><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> </span></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><유산소 운동></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2754FD465644ED161C" class="txc-image" width="200" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="200" exif="{}" data-filename="20151112_231242_2971.jpg" id="A_2754FD465644ED161C3844"/></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><font face="굴림"><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></strong></font></span></font></p><p><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><strong></strong></font></span></p><p><span style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#45473c"><span style="color: rgb(93, 93, 93);"><strong></strong></span></font></span></p><p><strong></strong></p><p><strong></strong></p></td></tr><tr><td style="width: 700px; height: 24px; color: rgb(69, 71, 60); border-right-color: rgb(204, 204, 204); border-bottom-color: rgb(204, 204, 204); border-left-color: rgb(204, 204, 204); border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-right-style: solid; border-bottom-style: solid; border-left-style: solid;"><p> </p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt; font-weight: bold;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><img width="20" height="21" class="txc-emo" src="http://i1.daumcdn.net/deco/contents/emoticon/etc_03.gif?v=2" border="0"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> </span><span style="color: rgb(93, 93, 93); font-family: HYmodern2;">주절주절 - 오늘운동은 어땠나요?</span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><strong> </strong> 운동의 종류가 점점 늘어나고 있다. </span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 바쁜 일과로 동영상 체크를 꼼꼼히 하지 못했더니, </span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 운동시에 자극점이 잘 맞지 않고 발 모양 하나, 손 모양 하나하나가 맞는건가..라는 의문이 따라다녔다.</span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 온라인 반에서는 </span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 운동 수행시 시작되는 자세와 마무리 자세, 쓸데없이 개입되는 잘못된 동작들을 직접 지적받을 수 없으니</span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"> 동영상 분석에 좀 더 정성을 들여야겠다.</span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt; font-weight: bold;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"><span style="color: rgb(69, 126, 190); line-height: 21px; letter-spacing: 0px; font-size: 10pt; font-weight: bold;"><font color="#ff0099"><span style="color: rgb(140, 140, 140);"><font face="굴림"><span style="color: rgb(93, 93, 93); font-family: HYmodern2;"><br></span></font></span></font></span></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"></p><p style="text-align: justify; color: rgb(0, 0, 255); line-height: 21.33px; font-size: 10pt;"></p></td></tr></tbody></table><p style="color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"><font color="#d9418d"><span style="font-size: 11pt;"><strong></strong></span></font></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"><font color="#d9418d"><span style="font-size: 11pt;"><strong></strong></span></font></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"><font face="굴림"><br></font></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"><span style="color: rgb(255, 255, 255); font-size: 18pt; background-color: rgb(132, 132, 132);"><font face="굴림"><span style="font-family: HYmodern2;">카페이벤트 재능기부 몸짱만들기...</span></font></span></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"><font color="#d9418d"><span style="font-size: 11pt;"><strong></strong></span></font></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"><strong><font color="#000000" face="굴림" style="background-color: rgb(250, 224, 212);"><span style="color: rgb(255, 255, 255); font-family: HYmodern2; background-color: rgb(132, 132, 132);">트레이너진이 앞장서 진행하는 재능기부 프로그램입니다. 누구든 간절히 변하고자 하신다면 100일동안 기적같은 변화를 만들어드립니다.</span></font></strong></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 1.5; font-size: 11.81px;"><font face="굴림"><br></font></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 1.5; font-size: 11.81px;"><font color="#000000" face="굴림" style="line-height: 1.5; font-size: 9pt; background-color: transparent;"><span style="font-family: HYmodern2; font-size: 9pt;">필요한것은 의지.. 사연을 담은 동영상을 만들어 보내주세요. 트레이너가 되고싶은분, 비만인분, 마른분, 어느정도 몸을 만들어본분, 저질체력이신분, 나이가있으신분, 몸짱대회까지 목표로 하는분, 몸이 불편한분 모두다 도전하세요.</span></font></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 1.5; font-size: 11.81px;"><font color="#000000"><span style="font-size: 9pt;"><font face="굴림"><span style="font-family: HYmodern2;">기수가 진행되는동안 다음기수 신청을 받습니다. 1년에 3번. 꼭 뽑아서 변화시켜드리겠습니다</span></font><span style="font-family: HYmodern2;">.</span></span></font></p><p style="text-align: center; color: rgb(69, 71, 60);"><font color="#000000" style="line-height: 1.5; font-size: 11.81px;"><strong><span style="font-family: HYmodern2; font-size: 18pt;"><font face="굴림"><span style="font-family: HYmodern2;">몸짱만들기 영상</span></font></span><span style="font-family: HYmodern2;"> </span></strong></font><span style="line-height: 16.36px; background-color: transparent;"><font color="#ff0000" face="굴림"><u><span style="font-family: HYmodern2;">http://tvpot.daum.net/v/v7f9dWnv6WENcLUgnc6vLxe</span></u></font></span></p><p style="text-align: center; color: rgb(69, 71, 60); line-height: 1.5; font-size: 11.81px;"><font color="#000000"><strong><span style="font-size: 18pt;"><font face="굴림"><span style="font-family: HYmodern2;">트레이너진 영상</span></font></span><span style="font-family: HYmodern2;"> </span></strong></font><a style="color: rgb(69, 71, 60); text-decoration: underline; background-color: transparent;" href="http://tvpot.daum.net/v/VZXy4LI0WHg%24" target="_blank"><font color="#ff0000" face="굴림"><span style="font-family: HYmodern2; font-size: 9pt;">http://tvpot.daum.net/v/VZXy4LI0WHg%24</span></font></a></p><p style="color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"></p><p style="color: rgb(69, 71, 60);"><strong></strong></p><div class="autosourcing-stub" style="color: rgb(69, 71, 60); line-height: 17.45px; font-size: 11.81px;"><p style="text-align: center; margin-top: 20px; margin-bottom: 30px;"><font color="#ffffff" face="굴림"><span style="background-color: rgb(132, 132, 132);"><b><span style="font-family: HYmodern2;">몸짱만들기 프로젝트는 다음 몸짱만들기까페를 통한 모집, 진핏퍼스널트레이닝에서 재능기부를 통해 지원됩니다.</span></b></span></font></p></div><p><br></p>
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카페 게시글
4기온라인반 오은주
151112 목. 30일차 _ 원레그데드리프트, 해머컬 외
다음검색
첫댓글 은주님꺼 후기보면 참 배울거 많아서 참대단하세요.사진에 운동글까지 많이 배우고 가네요.ㅎㅎ 감사해요..
에고~ 감사합니다.
저도 정규반 선생님들 일지 보면서
도움많이 받거든요~~^^
늘 노력하시는 배째님~~^^
화이팅하셔요~~^^
저도 배우고 갑니다~~ 선생님과 사진 비교하시면서 꼼꼼 체크..저도 한번 해보고 싶은데 아직 엄두가 안 나네요..내일 한번 동영상 찍고 사진으로 캡쳐해서 비교 한번 진행해 볼까 합니다. ^^ 팁도 감사합니다.
진쌤 따라하기~~ㅋ
자세만 비슷하게 따라해도 목표지점 자극이 똭~~^^
예진님 일지 잘 보고 있어요~~^^
@4기_오은주♥ ㅎㅎㅎ 정말요? 잘 써야겠어요~~^^ ㅎㅎㅎㅎ