아급성기 자가운동법3 (플랭크운동 -Prone plank abdominal progression)

플랭크운동 - Prone plank abdominal progression   <시작자세>  <img src="https://t1.daumcdn.net/cfile/cafe/23196C3E53CFB21B0B" class="txc-image" style="FLOAT: none; CLEAR: none" actualwidth="580" exif="{}" data-filename="20140723_182419.jpg" border="0" hspace="1" vspace="1" width="580" id="A_23196C3E53CFB21B0B026B"/>   1 .사진과 같이 팔꿈치를 팔은 90도로 구부려 엎드린 자세를 취합니다.     <마지막자세>   <DIV> <img src="https://t1.daumcdn.net/cfile/cafe/2373AD3B53D1E80E29" class="txc-image" style="FLOAT: none; CLEAR: none" actualwidth="580" exif="{}" data-filename="03.jpg" border="0" hspace="1" vspace="1" width="580" id="A_2373AD3B53D1E80E29073A"/>   2. 전체적인 체중을 팔 부분에 실어서 머리, 어깨부터 발까지 몸 전체가 일직선이 되도록 하여 버텨줍니다.     tip. 복부에 힘을 주는 것이 중요합니다. (배꼽을 안으로 끌어당깁니다)          허리의 굴곡이 있으면 안됩니다. (특히 등이 아치형의 모양으로 구부려지면 안됩니다.)     <A name="[문서의 처음]"></A> <A name=#62bc4db3></A></DIV>  <A name="[문서의 처음]"></A> <A name=#62bc4db5></A> <TABLE style="BORDER-BOTTOM: medium none; BORDER-LEFT: medium none; BORDER-COLLAPSE: collapse; BORDER-TOP: medium none; BORDER-RIGHT: medium none" border=1 cellSpacing=0 cellPadding=1> <TBODY> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=34 vAlign=center rowSpan=2 width=151> 순 서 </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=382 colSpan=3> 요부안정화운동 프로그램 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> 내  용 </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 회수/시간 </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=57> 휴 식 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=151> warm up(준비운동) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> cycle, treadmill(자전거,트레드밀) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 10분 </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=57>   </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=201 vAlign=center rowSpan=8 width=151> exercise(본운동) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> bridge (교각운동) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 5회/3세트/10초 </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=201 vAlign=center rowSpan=8 width=57> 동작간 5초 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=38 vAlign=center width=223> quadrupe leg reach (네발기기자세에서 안정화운동) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=38 vAlign=center width=102> 5회/3세트/10초 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> Prone plank (플랭크 운동) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 5회/3세트/10초 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=38 vAlign=center width=223> side bridge (옆으로 누운자세에서 교각운동) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=38 vAlign=center width=102> 5회/3세트/10초 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> dead burg(손바닥-무릎 맞대기) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 5회/3세트/10초 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=38 vAlign=center width=223> hip abduction(옆으로 누워 다리올리기) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=38 vAlign=center width=102> 3세트/10회 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> wide squat(다리넓게 벌려앉고서기) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 3세트/10회 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> cat-camel(고양이-낙타자세) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 2세트/5회/10초 </TD></TR> <TR> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=151> cool down(마무리운동) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 226px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=223> stretching(스트레칭) </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; WIDTH: 105px; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=102> 10분 </TD> <TD style="BORDER-BOTTOM: #000000 0.4pt solid; BORDER-LEFT: #000000 0.4pt solid; BORDER-TOP: #000000 0.4pt solid; BORDER-RIGHT: #000000 0.4pt solid" height=17 vAlign=center width=57>   </TD></TR></TBODY></TABLE>