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Dynamic Stretching |
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| 1단계 warming up |
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| Stretching |
Neck /trap stretching, rotation |
neck muscle, trapezius |
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Wrist circles |
forearms |
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L bow swing / rotation |
biceps, triceps |
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Arm swings( 전후, 좌우) |
deltoids, chest |
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Arm circles |
rotators |
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Scapula rotates |
rotators |
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Shoulder dislocates. |
rotators |
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shrug |
traps |
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Upright/Bent over torso swings |
spine, oblique, transversus |
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Side bend |
obliques, quadratus lumborum |
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Hip circles. |
pelvis muscles |
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Straight leg swings. Bent leg back swings |
psoas, hamstrings |
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Leg side swing |
adductor, abductors |
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Knee, Hip, Ankle stretches |
quadriceps, gluteus, calves |
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Lying leg extension, Cat and camel, Fire hydrants |
gluteus, back, abs |
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Hip flexor stretches |
adductor, abductors |
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Calf stretches |
calves |
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| 2단계 warming up |
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| squat, lunge |
Deep squat |
gluteus, quadriceps |
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Wide squat |
gluteus, quadriceps |
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Side squat |
gluteus, quadriceps |
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Squat thrust |
gluteus, quadriceps |
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Deep lunge |
gluteus, quadriceps |
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lateral lunge |
gluteus, quadriceps |
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Side lunges |
gluteus, quadriceps |
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Walking lunges |
gluteus, quadriceps |
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Walking trunk twist lunges |
gluteus, quadriceps |
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one leg stabilizing |
gluteus, quadriceps |
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Spider man |
inner thigh, gluteus, quadriceps |
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| 3단계 Warming up |
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| walking. Running |
High knee walks, skips, runs. |
leg muscles. Gluteus |
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High knee walk external/internal rotation |
leg muscles. Gluteus |
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Walking knee hugs |
leg muscles. Gluteus |
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Walking squad pull |
leg muscles. Gluteus |
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Walking butt kicks |
leg muscles. Gluteus |
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cradle walk |
leg muscles. Gluteus |
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toe touch,= Toy soldiar |
leg muscles. Gluteus |
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Inch worm - hand walk |
leg muscles. Gluteus |
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Back pedal |
leg muscles. Gluteus |
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mountain climbing |
leg muscles. Gluteus |
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Carioca (grapevine) |
leg muscles. Gluteus |
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Ankle hops 발목돌리기 |
ankle |
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보통은 1단게 웜업으로 충분하다. |
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시합전에에는 2, 3단계중 택하여 웜업한다. |
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(나의 홈짐운동프로는 근육운동이나 웜업으로 이용할 수도 있다.) |