건강
[스크랩] 걸레를 이용한 청소 다이어트 운동
아안나아
2010. 8. 30. 15:04
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<P><STRONG>《살빼는최고의방법》걸레를 이용한 청소 다이어트 운동</STRONG></P>
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<P><STRONG><SPAN style="FONT-SIZE: 14pt"><FONT color=#e31600>[ 걸레를 이용한 홈트레이닝 ]</FONT></SPAN><BR><BR></STRONG>날씨가 많이 풀렸습니다.<BR>봄이 다가온 것이 확연히 느껴지네요.<BR>이젠 두꺼운 겉옷을 정리해서 넣어놓고 봄 옷을 꺼내놓아야 할 것 같아요.<BR>그리고 본격적으로 다이어트 시즌에 돌입함을 느끼네요.^^<BR><BR>오늘은 봄을 맞이하여 <STRONG><FONT color=#ff8b16>집안 청소도 하고 </FONT><FONT color=#3058d2><FONT color=#5fb636>운동도 되는</FONT> </FONT></STRONG>아주 멋진 동작들로 구성을 했습니다.<BR>운동 효과도 여러 부위에 좋은 복합 웨이트예요.<BR><BR>
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<IMG style="CURSOR: pointer" height=192 alt="" src="https://t1.daumcdn.net/cfile/tistory/1737840C4B88BDF423" width=511 [안내]태그제한으로등록되지않습니다-xx[안내]태그제한으로등록되지않습니다-xx[안내]태그제한으로등록되지않습니다-xx[안내]태그제한으로등록되지않습니다-xx[안내]태그제한으로등록되지않습니다-xx[안내]태그제한으로등록되지않습니다-xxonclick="open_img('https://t1.daumcdn.net/cfile/tistory/1737840C4B88BDF423?original')"></TD></TR></TBODY></TABLE><BR><BR><준비물><BR><FONT color=#3058d2>마른 걸레</FONT>, 또는 요즘 마트에서 파는 <FONT color=#3058d2>청소용 슬리퍼</FONT>(슬리퍼 바닥에 걸레가 부착되어 있음)<BR><BR><BR></P>
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<DIV style="TEXT-ALIGN: center"><BR><STRONG>- 자전거 타기 </STRONG><FONT color=#3058d2><하체 근력, 근지구력></FONT></DIV>
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<DIV style="TEXT-ALIGN: center"><BR>양발에 마른걸레를 놓고 양발을 번갈아 가며 교차한다.<BR><BR><BR><BR><STRONG>- 햄스트링 턱</STRONG> <FONT color=#3058d2><허벅지 뒷쪽, 복근><BR></FONT><STRONG>
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<IMG height=225 alt="" src="https://t1.daumcdn.net/cfile/tistory/15455B0F4B88BF4F44" width=400></DIV></STRONG></DIV>
<DIV style="TEXT-ALIGN: center"><BR>양발 뒷꿈치로 걸레를 밀었다 다시 끌어옴. <FONT color=#e31600>엉덩이를 들어야 함.<BR></FONT><BR><BR><BR><STRONG>- 발 박수 </STRONG><FONT color=#3058d2><뒷꿈치 자극으로 지압효과><BR></FONT><STRONG>
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<IMG height=225 alt="" src="https://t1.daumcdn.net/cfile/tistory/1941C90B4B88C06781" width=400></DIV><BR></STRONG>엎드려서 엄지발가락으로 걸레를 잡고 양발을 벌렸다 모았다 함.<BR><BR><BR><BR><STRONG>- 사이드 복근 </STRONG><FONT color=#3058d2><외복사근 - 옆구리 살 빼기><BR></FONT><STRONG>
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<IMG height=225 alt="" src="https://t1.daumcdn.net/cfile/tistory/1541710D4B88C0FB33" width=400></DIV></STRONG>엎드려 시선을 정면에 두고 한발을 접으면서 옆구리까지 당겨오기.<BR><FONT color=#e31600>접힌 무릎이 땅에 닿지 않게 무릎 들어주기.<BR><BR><BR><BR><FONT color=#000000><STRONG>- 백 익스텐션</STRONG></FONT><FONT color=#3058d2><STRONG> </STRONG><어깨, 등><BR></FONT><STRONG>
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<IMG height=225 alt="" src="https://t1.daumcdn.net/cfile/tistory/1612070C4B88C18796" width=400></DIV></STRONG></FONT></DIV><BR>
<DIV style="TEXT-ALIGN: center">엎드려서 양손을 크게 돌리며 골반 옆으로 가져오기. 이때 상체를 들어 줌.<BR><BR><BR><BR><BR><STRONG> - 버터 플라이</STRONG> <FONT color=#3058d2><어깨, 등></FONT><BR><STRONG>
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<IMG height=225 alt="" src="https://t1.daumcdn.net/cfile/tistory/1250A5154B88C218B4" width=400></DIV><BR></STRONG>엎드려서 수영의 버터 플라이 동작을 시행. 양손을 <FONT color=#e31600>8</FONT><FONT color=#e31600>자</FONT>를 그리듯 웨이브 타기.<BR><BR><BR><BR><STRONG>- 고관절 슬라이딩 </STRONG><FONT color=#3058d2><고관절 운동, 허벅지 안쪽><BR></FONT><STRONG>
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<IMG height=225 alt="" src="https://t1.daumcdn.net/cfile/tistory/133A32164B88C2C70A" width=400></DIV><BR></STRONG>양손 팔꿈치를 바닥에 대고 삼각형을 만듭니다.<BR>마른 걸레를 무릎에 대고 양 무릎을 벌렸다 모았다 함.<BR><BR><BR><BR><STRONG>- 마운틴 복근</STRONG> <FONT color=#3058d2><하복근></FONT><BR><STRONG>
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<IMG height=225 alt="" src="https://t1.daumcdn.net/cfile/tistory/151114164B88C38AAD" width=400></DIV><BR></STRONG>엎드려 뻗쳐 자세에서 양발을 동시에 끌어와 복근을 강화 시킴.</DIV></DIV></DIV>
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