유연성 by 3학년 수평 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw en-us 2025-08-25 07:14:29 UTC 2025-09-01 04:54:55 UTC hello@padlet.com 유연성 24mc_pad03 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554474153 관절과 근육의 가동 범위를 의미

]]> 2025-08-25 23:37:59 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554474153 은준서 30418 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554509864 다리 관절 유연성

]]> 2025-08-26 00:13:15 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554509864 심준기30412 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554513943 유연성

]]> 2025-08-26 00:16:13 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554513943 윤성운30417 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554516242 대둔근 유연성

대퇴이두근

]]> 2025-08-26 00:17:55 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554516242 30408 박선우 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554525437 다리 허리 유연성 복근 팔 근력운동

]]> 2025-08-26 00:24:18 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554525437 30209 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554581016 2025-08-26 00:59:48 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554581016 박동기30207 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554585595 유연성

]]> 2025-08-26 01:03:29 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554585595 30211 박현서 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554586826 2025-08-26 01:04:26 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554586826 최라윤30227 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554586966 2025-08-26 01:04:33 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554586966 30217 이다혜 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554587142 2025-08-26 01:04:41 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554587142 석지향 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554591100 2025-08-26 01:07:14 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554591100 30214오호연 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554591389 2025-08-26 01:07:24 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554591389 030819이현서 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554673475 2025-08-26 01:54:42 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554673475 임건훈30820 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554674693 유연성 이렇게 주 3회씩

10초 3세트로 하면 늘어납니다

그리고 점점 더 늘이졌다는게 느껴진다면

강도를 살짝씩 올리면서 주 3회씩 하면 훨씬 좋아집니다

]]> 2025-08-26 01:55:29 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554674693 30801강석진 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554674928 2025-08-26 01:55:41 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554674928 엄지원30813 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554684445 2025-08-26 02:01:58 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554684445 30824 진보경 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554686315 허리를 숙여 다리를 쭉 펴고 손 끝을 발 끝에 닿게 한다. 이 동작을 하루에 10분씩 한다.

]]> 2025-08-26 02:03:16 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554686315 30806 김연지 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554686404 다리를 펴서 쭉 내려간다. 이 동작을 하루에 3번 반복한다.

]]> 2025-08-26 02:03:20 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554686404 3-8 14번 이나경 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554688274 2025-08-26 02:04:28 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554688274 30804김나연 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554693348 바닥에 앉아 한쪽 다리를 뻗고,상체를 앞으로 숙여서 발끝을 잡는다.

]]> 2025-08-26 02:07:59 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554693348 30821전시온 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554696179
대퇴사두근 스트레칭은 근육을 부드럽게 늘려 길이를 늘려주고, 근육 긴장도를 낮춰 이완시키며, 관절 움직임 범위를 넓혀줘서 유연성이 좋아지게 한다

]]> 2025-08-26 02:09:40 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3554696179 305 16 이윤아 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556288618 꾸준히 스트레칭을ㄹ한다.

]]> 2025-08-27 01:59:51 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556288618 30521정동혁 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556290211 유연성 이렇게 주 4회씩


10초 3세트하면해야한다


그리고 점점 더 잘해진다면


강도를 조금씩 올리면서 주 4회씩 하면 엄청좋아진다

]]> 2025-08-27 02:00:48 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556290211 30507 박채은 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556290552 서 있는 자세에서 허리를 굽혀 내려가 손이 발에 닿게 한다. 이 동작을 15초씩 3번 정도하여 유연성을 기른다.

]]> 2025-08-27 02:01:00 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556290552 30512 이다은 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556291030 다리를 앞으로 펴고 15초씩 5번 반복한다.

]]> 2025-08-27 02:01:16 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556291030 30517이지안 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556292391 허리를 숙여서 발 끝까지 손을 뻗는다

하루에 10분하기

]]> 2025-08-27 02:02:01 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556292391 30523 정지윤 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556292735 서 있는 자세에서 허리를 굽혀 내려가 손이 발에 닿게 한다. 이 동작을 15초씩 3번 정도하여 유연성을 기른다.

]]> 2025-08-27 02:02:13 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556292735 30519 이진효 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556293383 10회 3세트씩 하면 유연성이 좋아집니다

]]> 2025-08-27 02:02:36 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556293383 30527 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556295941 대둔근과 다리 뒷쪽 스트레칭으로 유연성기르기

스트레칭 매일 10초×3번

]]> 2025-08-27 02:03:54 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556295941 손을 발쪽으로 내리고 허리를 굽힌다 2분동안 한번함 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556296942 2025-08-27 02:04:27 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556296942 3051길온유 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556302532 주3회씩 10~15초 동안 저렇게 하면 시원해지고 유연성이 좋아진다

]]> 2025-08-27 02:07:33 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556302532 3학년5반2번 김도진 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556304518 이것을 20개 4세트 조자면 유연성이 늘어난다👍👍👍

]]> 2025-08-27 02:08:45 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556304518 30515이연서 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556310102 다리를 피고 손을 쭉 뻣는 동작을 하루에 꾸준히 하면 유연성이 늘어날 것이다

]]> 2025-08-27 02:11:51 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556310102 서승민 30509 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556310749 매일 3세트 10초씩

]]> 2025-08-27 02:12:12 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556310749 30525 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556315827 🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈이 영상과같은🎥🎥 행위를🥵🥵 20개씩 10세트💪💪 조지면💀 유연성이 매우 증가😇😇😇할것이다📈📈📈👍👍💖

]]> 2025-08-27 02:14:48 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556315827 30107김하람 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556383710 나비자세를 하고 몸을 앞으로 숙인다

10초씩3세트 좀 ㄱㅊ아지면 강도를 높인다

]]> 2025-08-27 02:51:56 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556383710 30107김하람 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556388807 매일 20초씩3세트

]]> 2025-08-27 02:56:16 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556388807 3-1 16번 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556389210 이 동작을 아침에 일어나서 15초씩하면 유연성이 더 좋아질것이다.

]]> 2025-08-27 02:56:40 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556389210 30111박찬우 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556389440 이렇게 매일매일 10초씩 3번하면 유연성이 좋아질것이다

만약 잘된다면 가동범위를 넓혀서 하면 더욱좋아질것이다

]]> 2025-08-27 02:56:49 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556389440 300113 배수윤 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556390409 하루에 생각날때마다 꾸준히 하고 변형운동도 하면 대퇴사두근 유연성이 증가합니다

]]> 2025-08-27 02:57:30 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556390409 30120이지형 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556390870 이랗게 하루하루 꾸준히 스트레칭

]]> 2025-08-27 02:57:53 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556390870 30103 김예서 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556393613 주 3회 10~15초씩하면 유연성이 올라갈것이다

]]> 2025-08-27 03:00:02 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556393613 30109 박소영 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556395475 하루에 2~3세트씩 각 세트마다 20초를 한다면 햄스트링과 종아리근육의 유연성이 향상 될것이다

]]> 2025-08-27 03:01:25 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556395475 30118 이유빈 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556395794 이 운동을 하루에 2번씩 30초정도 해주면 유연성이 길러질것이다.

]]> 2025-08-27 03:01:40 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556395794 유연성 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556396218 다리 쭉 펴고 허리 굽혀서 손 쭉피고 발에 닿게 10초간

]]> 2025-08-27 03:01:59 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556396218 30722조성빈 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556603324 하루에 한번씩만 해도좋음

]]> 2025-08-27 05:30:06 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556603324 30703김동현 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556606815 10초동안 10번 하면 유연성이 늘어난다.

]]> 2025-08-27 05:33:29 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556606815 30716윤도현 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556607041


]]> 2025-08-27 05:33:45 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556607041 30710문서윤 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556607375 허리피고 팔 뻗어 발 끝 닿기


20초씩 3세트 아침,저녁으로 하면 유연성이 좋아진다

]]> 2025-08-27 05:34:06 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556607375 30715 원용준 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556608948 다리를 펴고 손을 발까지 내린다.

유련성을 기르기 위해 하루에 4 세트씩 하면 효과가 있을 것이다.

]]> 2025-08-27 05:35:33 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556608948 30707 김서율 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556610780 다리를 쭉펴고 최대한 발을 잡으려고 노력한다

]]> 2025-08-27 05:37:17 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556610780 30726황준원 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556611026 꾸준히 하면 유연성이 증가한다

]]> 2025-08-27 05:37:29 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556611026 30704 김동훈 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556611066 이 동작을 3번 반복하면 유연성이 좋아질 것이다

]]> 2025-08-27 05:37:32 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556611066 30717윤시연 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556611658 다리양옆으로째기

왼쪽10초 오른쪽10초 앞으로 10초

매일 2세트로 한달만 해도 유연성이느는걸 볼수있다

]]> 2025-08-27 05:37:59 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556611658 30702 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556612413 유연성

]]> 2025-08-27 05:38:42 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556612413 30712 박주하 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556614876 다리를 펴고 발 끝을 잡는다

]]> 2025-08-27 05:40:24 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556614876 30723 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556615504 유연성

]]> 2025-08-27 05:40:56 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556615504 30705 김서연 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556617212 하루에 3번하면 유연성이 좋아진다

]]> 2025-08-27 05:42:29 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556617212 30713석아윤 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556617687 하루에 시간날때 몇번씩 2세트 30초씩하기

]]> 2025-08-27 05:43:02 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3556617687 30626 권덕현 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557773087 다리펴고 땅집기 10초 5세트

메일하면 유연성이 좋아진다

]]> 2025-08-28 01:01:03 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557773087 30608김성진 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557778276 무릎을 구부리고 바로 누워서 한쪽 발을 반대편 무릎위에 올린다.
양손으로 아래쪽 다리의 허벅지를 잡고 최대란 가슴쪽으로 끌어당긴다.
10초동안 유지하고 양쪽 3회 반복한다.


]]> 2025-08-28 01:04:12 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557778276 30614 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557778505 2025-08-28 01:04:20 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557778505 30603 김규리 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557780117 하루에 2~3세트,15~20초 정도 유지

]]> 2025-08-28 01:05:22 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557780117 30617 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557780559 다리를 펴고 발끝을 잡는다

]]> 2025-08-28 01:05:40 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557780559 30604김규원 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557781637 슬와근 스트레칭

]]> 2025-08-28 01:06:22 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557781637 30624 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557782069 20~30초 유지 2~3세트

]]> 2025-08-28 01:06:38 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557782069 30625 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557787153 2025-08-28 01:09:55 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557787153 30610 김연아 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557788230 매일 꾸준히 하면 유연해진다.

]]> 2025-08-28 01:10:40 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557788230 30623 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557792236 유연성

]]> 2025-08-28 01:12:43 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557792236 30601 구도훈 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557797261 이 유연성 운동을 10초간 3~4초간 수행하면서 수행능력이 늘면 점점 강도를 높이면 된다.

]]> 2025-08-28 01:15:25 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557797261 김도언 30605 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557801508 하루에 20초씩 3~4번 하면 유연성을 향상시킬수잇을것이다

]]> 2025-08-28 01:17:50 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557801508 30611김지현 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557802068 하루에 3번씩 하면 유연성울 향상시킬수있다

]]> 2025-08-28 01:18:08 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557802068 30616 배하윤 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557802745 2025-08-28 01:18:33 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557802745 김혜린30612 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557807524 2025-08-28 01:20:59 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557807524 030609 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557818525 2025-08-28 01:26:29 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557818525 30325 홍선우 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557873483 2025-08-28 01:59:30 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557873483 30316 이준우 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557874978 매일 스트레칭을 10초 10세트 반복한다


]]> 2025-08-28 01:59:53 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557874978 구승우 30301 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557876515 10초간 다리찢기를 유자하며 시간을 차차 늘려감

]]> 2025-08-28 02:00:40 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557876515 30310 심민기 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557877213 다리찢기 유연성

1분동안하면 나중에 유연해진다

]]> 2025-08-28 02:01:03 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557877213 이솔 30314 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557878478 하루에 10초씩 4세트를 하면 좋을것 이다

]]> 2025-08-28 02:01:50 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557878478 정서호 30319 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557882301 하루 10초, 3세트

]]> 2025-08-28 02:04:08 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557882301 이석원 30313 24mc_pad03 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557883079 고관절운동 30번 실시 + 30초 휴식 * 3세트 , 주당 4회 실시

]]> 2025-08-28 02:04:35 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557883079 30306 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557884420 하루에 한번 하겠다


]]> 2025-08-28 02:04:59 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557884420 30311 심우혁 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557887994 하루에 2번씩 10초간하면 유연성이 늘어진다.

]]> 2025-08-28 02:07:02 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557887994 30323 허지민 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557888083 2025-08-28 02:07:05 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557888083 3322최준 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557890431 오른쪽10초,윈쪽10초,10초휴식

하루 5세트

유연성 강화에 도움이 된다.

]]> 2025-08-28 02:08:24 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557890431 안지혜30312 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557890815 다리 유연성 10초

]]> 2025-08-28 02:08:36 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557890815 30315 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557890884 10초씩 3세트를 한다

]]> 2025-08-28 02:08:39 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557890884 박예은 30308 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557893156 누운 상태로 한쪽 다리씩 굽혀 몸 쪽으로 가져와 10초씩 버틴다. 10초씩 양쪽을 하고 5초 쉬고 이를 5세트 반복하여 유연성을 기른다.

]]> 2025-08-28 02:09:59 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557893156 30317임은지 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557893432 앉아 윗몸 앞으로 굽히기 30초 하고 10초 휴식을 일주일에 5번 한다.

]]> 2025-08-28 02:10:06 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557893432 30304김시현 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557897811 유연성 하루1분

]]> 2025-08-28 02:12:27 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557897811 30305 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557898454 10초씩 3~4세트를해 유연성을 키운다

]]> 2025-08-28 02:12:48 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557898454 손민강 30309 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557903156 왼쪽 오른쪽 10초씩, 20초가 한세트로 3세트, 휴식시간은 15초

]]> 2025-08-28 02:15:22 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3557903156 30816이서윤 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3559508905 다리를뻗고 발끝까지 손을 뻗어 잡아 다리근육을 늘린다

]]> 2025-08-29 01:48:08 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3559508905 30408 박정민 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560069213 왼쪽 10초 오른쪽 10초 버티기

]]> 2025-08-29 05:18:37 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560069213 30416유연아 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560070720 2025-08-29 05:19:34 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560070720 엄채은30413 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560071746 2025-08-29 05:20:15 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560071746 30406 박선영 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560071775 유연성

]]> 2025-08-29 05:20:16 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560071775 30402 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560074491 2025-08-29 05:21:39 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560074491 30415 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560077723 2025-08-29 05:23:53 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560077723 30426 https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560081990 2025-08-29 05:27:31 UTC https://padlet.com/mcms3rd/9xy8cw8klysz3oqw/wish/3560081990