<![CDATA[
<p style="text-align: center;"><iframe id="ve4bamoKoKpKpbbmRqrcvaF@my" width="640" height="360" src="https://kakaotv.daum.net/embed/player/cliplink/ve4bamoKoKpKpbbmRqrcvaF@my?service=daum_cafe" frameborder="0" scrolling="no" allowfullscreen></iframe></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><strong>철봉운동</strong></p><p style="text-align: center;"> </p><p style="text-align: center;">피트니스 센터에 가면 다양한 헬스 운동기구들이 있어서 많은 분들이 몸만들기 운동을 하고 있습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">하지만 스케줄이나 개인 환경상 집에서 운동을 하게 될 경우에는</p><p style="text-align: center;"> 풀업바 또는 싱글바라 불리우는 철봉을 이용해서<br>운동한다면 엄청난 근력운동 효과를 얻게 될 것입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">철봉은 학교나 공원에 가야 있는 운동시설이지만 문틀에 설치하는 암스트롱 철봉이나</p><p style="text-align: center;"> 치닝디핑(철봉과 딥스바가 결합된 실내운동기구) 기구를 이용해서 한다면 </p><p style="text-align: center;">집에서도 철봉운동을 할 수가 있습니다.</p><p style="text-align: center;"><br>철봉운동 만으로 상체근육을 키우신 분들의 바디를 보면 </p><p style="text-align: center;">엄청난 근육이나 할 정도로 매스와 균형미가 좋습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">체조선수 같은 바디를 원하거나 역삼각 체형을 꿈꾸신다면 </p><p style="text-align: center;">철봉운동이 그 대안이 될 것입니다.</p><p style="text-align: center;"><br>특히 척추디스크나 요통등 허리질환이 있으신 분들의 경우 중량운동이 어려운데요. </p><p style="text-align: center;">그러한 경우 철봉운동을 하게 되면 허리에 부담을 주지 않아서 쉽게 할 수가 있고 </p><p style="text-align: center;">특히 철봉은 신체늘 중력방향으로 늘려주는 효과가 있어서 </p><p style="text-align: center;">허리를 풀어주고 척추를 이완해주는 작용으로 </p><p style="text-align: center;">디스크등 허리질환을 치료하는데에 더 도움을 줄 것입니다. </p><p style="text-align: center;"> </p><p style="text-align: center;">또한 골반이나 척추이 틀어진 경우에도 체형교정 효과가 있기 때문에 </p><p style="text-align: center;">이러한 분들에게 추천하는 운동이 철봉운동입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">철봉 운동시 주의 할 점은 반동을 사용하거나 상체를 많이 흔드는 것을 삼가해 되며 </p><p style="text-align: center;">철봉에 올라가고 내려오는 자세에서 신체에 충격을 주지 않도록 유연하게 동작해야 됩니다.</p><p style="text-align: center;"> <br>철봉은 등운동이 주동근(주가 되어서 동작되는 근육)이지만 </p><p style="text-align: center;">이두근에 집중하면 이두근, 그리고 어깨에 집중하면 어깨발달에도 효과적인 운동입니다. </p><p style="text-align: center;"> </p><p style="text-align: center;">그리고 길항근 (주동근의 반대근육)의 가슴 상부 근육의 발달 효과도 얻을 수 있습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> 철봉운동으로 다양한 부위를 자극시키기 위해서는 그립(봉을 잡는방법)과 스탠드 (손의 간격), </p><p style="text-align: center;">그리고 상체각, 하체 다리의 각등 다양한 자세로 동작해야 되며 </p><p style="text-align: center;">처음 시작할 때에는 너무 높게 올라가려고 무리 하지 말고 </p><p style="text-align: center;"> </p><p style="text-align: center;">자신의 근력과 유연성에 맞추어서 올라 갈 수 있는 범위까지만 올라가고 </p><p style="text-align: center;">점진적으로 올리는 높이를 높게 가져가는 것이 좋습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">또한 철봉을 할때 넓게 잡는 와이드 그립이나 </p><p style="text-align: center;">머리 뒤쪽으로 동작하는 비하인드 넥 자세는 어깨에 무리를 주기 때문에 </p><p style="text-align: center;"> </p><p style="text-align: center;">처음 시작할 때에는 어깨 넓이 또는 그보다 조금 넓게 벌리고 실시하는 </p><p style="text-align: center;">일반 적인 풀-업(오버그립) 또는 친-업(언더그립)을 실시하기를 권장합니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">그리고 천천히 반복하는 것이 중요합니다. </p><p style="text-align: center;">반동없이 목표근육의 힘으로 당겨서 천천히 올라가고 </p><p style="text-align: center;">내려올때에도 목표 근육의 힘으로 버티면서 천천히 내려오면서 </p><p style="text-align: center;">실패지점까지 반복하는 것이 근력과 근육을 발달시키는데 효과적입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>풀-업 & 친-업 (기본 자세)</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27030A40534FF91207" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_27030A40534FF91207EB7B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2611F740534FF90E1B" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2611F740534FF90E1B8A77"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>초급자 (하체 보조)</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/272F3440534FF90D16" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_272F3440534FF90D16A47C"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong><font color="#ff0000">이완동작에서 천천히 내려오기 (버티면서 내려오기)</font></strong></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25625740534FF91025" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_25625740534FF910253BF5"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/24411140534FF90A12" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_24411140534FF90A126E16"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>링을 이용한 풀-업</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/262EB740534FF91431" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_262EB740534FF91431BD44"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2128F142534FF91504" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2128F142534FF91504D236"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>높은 풀-업 (고급자)</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/24431842534FF91717" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_24431842534FF91717BF67"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/22423242534FF91918" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_22423242534FF9191873D5"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>그립 & 스탠드</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;">클로즈 그립 </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/277BC042534FF91A26" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_277BC042534FF91A269A5B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">와이드 그립</p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/277CEF42534FF91B0A" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_277CEF42534FF91B0AA65B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>페러렐 그립 : 원-암(한팔) 풀-업의 기초 </strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;">한팔에 집중하여 동작하며 다른 한팔은 보조로 동작</p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_4821" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/243CD83D534FF8502F" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky056.gif" id="A_243CD83D534FF8502FB69A"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">언더 그립 (L 풀-업)</p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/21528B42534FF91D2F" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_21528B42534FF91D2FAB51"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">섬레쓰 그립 (L 풀-업)</p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/215CFE42534FF91E30" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_215CFE42534FF91E30CAB3"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong> 키핑 L 풀-업</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25531C44534FF92010" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_25531C44534FF92010FB4C"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong><font color="#ff0000">중량 UP (고급자)</font></strong></p><p style="text-align: center;"><strong></strong> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/212A1944534FF92118" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_212A1944534FF92118D5A6"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27729244534FF92326" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_27729244534FF9232675DE"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>원-암(한팔로 실시)기법의 풀-업 종류 (고급자)</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/224D5B44534FF92511" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_224D5B44534FF92511A8F3"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2508C044534FF92720" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2508C044534FF92720CCFC"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/26533944534FF92910" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_26533944534FF929104A81"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/26134940534FF9071B" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_26134940534FF9071B5B9B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2524D744534FF92F02" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2524D744534FF92F02A01D"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27092341534FF9371B" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_27092341534FF9371BF4EA"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/22650D41534FF93B2C" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_22650D41534FF93B2CCEB5"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25192541534FF93D17" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_25192541534FF93D17884A"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2452FB41534FF93F0A" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2452FB41534FF93F0A2B86"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2665BF41534FF9432A" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2665BF41534FF9432AB439"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>철봉 회전하기 </strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/270F8B41534FF94919" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_270F8B41534FF94919C132"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/210CC341534FF94E1C" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_210CC341534FF94E1C18F4"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>풀-업 응용동작 (고급자)</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/236B063E534FF9502B" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_236B063E534FF9502B8306"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2614C83E534FF9540A" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2614C83E534FF9540A9F36"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2204503E534FF9560D" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2204503E534FF9560D215B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/220FCE3E534FF95924" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_220FCE3E534FF959248F50"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2468893E534FF95B11" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2468893E534FF95B114D8C"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/253EFA3E534FF95D38" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_253EFA3E534FF95D38E19E"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2371103E534FF95F2A" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2371103E534FF95F2A4793"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>로우 형태의 풀-업 </strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/250A8A43534FF96113" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_250A8A43534FF961130138"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2539FE43534FF96222" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2539FE43534FF96222867A"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23655F43534FF96419" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_23655F43534FF96419FABF"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25146043534FF9662E" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_25146043534FF9662E8ABB"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27691443534FF96701" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_27691443534FF96701B1C4"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/236F3943534FF96A18" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_236F3943534FF96A184A89"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>컬 형태의 풀-업 (이두) / 고급자</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25698C43534FF96B01" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_25698C43534FF96B011EC6"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27126340534FF96D06" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_27126340534FF96D068F74"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_4558" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/25404644534FF82C31" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky043.gif" id="A_25404644534FF82C31A943"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_1893" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/22497744534FF8342E" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky045.gif" id="A_22497744534FF8342EB33F"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_452" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2318A344534FF83840" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky046.gif" id="A_2318A344534FF83840C2B8"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_653" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/241F2B44534FF83C01" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky047.gif" id="A_241F2B44534FF83C01C4D8"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_528" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/25393944534FF84211" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky048.gif" id="A_25393944534FF84211D050"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>풀업 바(철봉) 응용 동작 (고급자)</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3087" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/270AD944534FF8441E" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky049.gif" id="A_270AD944534FF8441EC56A"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_5267" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2304EF44534FF84520" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky050.gif" id="A_2304EF44534FF845201DB2"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_6099" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/256A573D534FF84724" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky051.gif" id="A_256A573D534FF847241F7B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3240" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/272C9B3D534FF84916" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky052.gif" id="A_272C9B3D534FF84916EF11"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_2014" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2573193D534FF84B0A" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky053.gif" id="A_2573193D534FF84B0A61BA"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_2228" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2418513D534FF84D05" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky054.gif" id="A_2418513D534FF84D0549BC"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_5571" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/225A6A3D534FF84E0E" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky055.gif" id="A_225A6A3D534FF84E0E1729"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_6687" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/24519A3D534FF8512B" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky057.gif" id="A_24519A3D534FF8512BDADE"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>풀-업 향상을 위한 밧줄 올라가기 </strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3103" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/270FCE3E534FF85421" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky058.gif" id="A_270FCE3E534FF8542171E8"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>완전 반복 후 부분 반복 병행하며 친-업 </strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_2030" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2349B83E534FF85633" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky059.gif" id="A_2349B83E534FF8563314A0"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_4219" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/27624B3E534FF85A0F" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky061.gif" id="A_27624B3E534FF85A0F1E9C"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3790" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/21740C3E534FF85E0C" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky062.gif" id="A_21740C3E534FF85E0C6B9D"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>파트너와 함께 하기</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3214" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/217F143E534FF8630B" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky063.gif" id="A_217F143E534FF8630B496F"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>강제 반복 (보조자)</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_6721" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2752513E534FF8662C" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky064.gif" id="A_2752513E534FF8662CF00C"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>구름다리 응용 동작 </strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_8453" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/21129B40534FF86F36" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky065.gif" id="A_21129B40534FF86F36A15B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000"><strong>색다른 자극 주기</strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3197" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/255A1740534FF8710C" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky066.gif" id="A_255A1740534FF8710CEC12"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_7124" style="clear: none; float: none;" alt="더블클릭을 하시면 이미지를 수정할 수 있습니다" src="https://t1.daumcdn.net/cfile/cafe/2167F53E534FF8580F" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Dominik_Sky060.gif" id="A_2167F53E534FF8580FA20A"/></p><p style="text-align: center;"></p><p style="text-align: center;"></p>
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카페 게시글
몸짱 갤러리
바디웨이트 고급자 운동 - 당기는는 형태의 근력운동 (굴근)
노래마을
추천 2
조회 9,432
14.04.18 00:56
댓글 9
다음검색
첫댓글 대단하네요 링과 철봉이면 상체운동 끝나는군요 ^^
소중한 자료 감사합니다.
지금 철봉에 매달리고 싶은 충동이 팍팍~
스테로이드 없이 저정도 수행능력이 가능한가
엄청나네요..
저 기구 집안에 있으면 정말 좋겠네요
저분은 머하시는 분이지... ㅎㄷㄷ 하네요...''';;;;
함따라해봐야지 됄까?!!
로우형태의 풀업-
세트간 휴식시간 1분으로 15회 10세트 완수를 목표로 연습하고 있는데요,
5세트만 넘어가면 머리무게 때문에 목이 너무 아픕니다.
등과 머리를 받쳐주는 판자같은 도구가 있으면 좋겠다는 생각을 합니다.
좋은 방법이 없을까요?