ô ij з ƩƮ Ʊ(Stuart Mcgill)
1. Ʊ þ(Mcgill curl up)
YouTube 'ChiroBalance Spine & Sport'
ٴڿ Ʈ ٸ ø 㸮 ؿ д.
ø 10 ӹ ȣ Ѵ. ٸ ٲ㰡 5ȸ ݺѴ.
̶ 㸮 ߰ ϴ ƴ϶ 㸮 ٴ ٰ ϰ ü ڷ ؾ Ѵ.
2. (Bird Dog)
YouTube 'ChiroBalance Spine & Sport'
켱 ߷ ڼ 帰. 㸮 ʹ ü ¦ CĿ갡 ǵ Ѵ.
̿ ǵ, ո ǵ Ѵ.
Ȱ ٸ ø 10 ƾ. ̾ ݴ Ȱ ٸ ݺѴ. 10ȸ 3Ʈ ݺѴ.
3. ̵ ÷ũ (Side Flank)
YouTube 'ChiroBalance Spine & Sport'
Q ǵ Ѵ. Ȳġ չٴ ٴڿ ڷ д. ٸ Ѵ.
ü øµ, ̶ ο ϰ ִ Ʈ.
̱ 缱 ڼ ӹ 20~30 ȣ Ѵ. Դ 5Ʈ Դ 10Ʈ ݺϸ ȴ.