상하체 골고루 단단해진다_ 집에서 바로 따라하는 최고의 기초 체력 향상 운동 — Transcript

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1. 0:00Doctor, out of all the videos we
2. 0:01uploaded, the one about the five core
3. 0:03exercises to improve basic fitness.
4. 0:05That one got really good views.
5. 0:07>> Yes.
6. 0:08>> So I'd like to learn them today, could
7. 0:10you teach them to me one by one?
8. 0:12Alright, the first one was the squat. I
9. 0:15think most people can probably do
10. 0:17squats, but I’ll watch your form and
11. 0:19give you a few comments. Now, since
12. 0:23some of our viewers might not even know
13. 0:25what a squat is, let's start with the
14. 0:27basics. Let’s stand with your heels
15. 0:30aligned with this line. Align them with
16. 0:32the center line.
17. 0:33>> Yes. Okay. When you stand perfectly
18. 0:37straight, your hip joints are slightly
19. 0:39closed. So, open your toes out just a
20. 0:42little bit. Just open them to the side
21. 0:44slightly. Right. Good. Think of the
22. 0:47inside of your feet touching the line
23. 0:49in front of you. Yes. Good. Now, we'll
24. 0:53go down from here. A squat is basically
25. 0:57a crouching motion. Usually. So, as
26. 1:00much as your hips move back, your upper
27. 1:02body needs to lean forward as well.
28. 1:05You'll sit down like this, but since
29. 1:06people often struggle with this, they
30. 1:08start by pushing their knees out too
31. 1:10much or pushing their hips back too far
32. 1:12. Instead of that, try to sit as if
33. 1:16you’re crouching onto an imaginary
34. 1:18chair behind you.
35. 1:19>> Okay.
36. 1:23>> Right. Good. Now, from this position,
37. 1:28you need to push up with your hips. Oh,
38. 1:32you did well. But usually, when people
39. 1:35do this, they try to push up using only
40. 1:38their legs, and sometimes they end up
41. 1:40like this. Especially those who haven't
42. 1:43been taught in person and get
43. 1:45information from online sources, they
44. 1:47hear that their knees shouldn't go past
45. 1:49their toes, so they keep trying to lean
46. 1:51backward. Actually, that's not right;
47. 1:53you need to come up while keeping your
48. 1:54body's center of gravity stable. Right.
49. 1:56Let’s try it again. Since some
50. 2:00viewers have already bought and are
51. 2:02using the Comphas mat, try to sit while
52. 2:04thinking about moving your hips toward
53. 2:06that back line.
54. 2:08>> Okay.
55. 2:09>> So don't push them back too far, and—
56. 2:11Just try to sit your hips toward that
57. 2:13line. Right? And then come back up to
58. 2:16your original standing position. Oh.
59. 2:18How does that feel?
60. 2:20>> Oh.
61. 2:20>> Yes. When I did it alone, I used to
62. 2:24shift forward to balance my weight and
63. 2:26sometimes...
64. 2:30>> Your balance shouldn't shift back and
65. 2:31forth; you have to go straight down
66. 2:33like you just did. Right. Keep your
67. 2:37center of gravity stable as you go down
68. 2:39. And come right back up. As your hips
69. 2:42move back, your upper body should tilt
70. 2:44slightly to keep the center of gravity
71. 2:46neutral. Yes. Keep going in that
72. 2:49position. Now, I'll turn to the side
73. 2:51and show you the profile view. To show
74. 2:54how the hips and center of gravity
75. 2:55shift. If you position your heels on
76. 2:58the center line and feel the first
77. 3:00dotted line touch the inside of your
78. 3:02feet, it should come naturally. Now, in
79. 3:05this position, sit down while thinking
80. 3:07of your hips moving toward the line
81. 3:09behind you.
82. 3:10>> Yes. If your hands feel awkward, you
83. 3:12can lift them, or if that's difficult,
84. 3:14you can fold them and gently support
85. 3:16your chin with your thumbs for a more
86. 3:18comfortable posture. I’ve come
87. 3:20forward quite a bit. Yes. Supporting it
88. 3:22lightly like that, yes.
89. 3:26>> As you can see, when viewed from the
90. 3:28side, the hips are shifted back as much
91. 3:30as the upper body tilts forward. Now,
92. 3:35when you come back up, pull your hips
93. 3:37in slowly so they meet in the middle;
94. 3:39your center of gravity stays as is, and
95. 3:42your body just shifts back and returns.
96. 3:46Since you've learned the move correctly
97. 3:48, shall we try 10 reps?
98. 3:49>> Yes.
99. 3:54>> Yes. Oh, PD, you can sit down a bit
100. 4:00lower. Yes. Three. Four. Five. Six.
101. 4:17Seven. Remember, your knees and toes
102. 4:20should always point in the same
103. 4:21direction. Yes. Good. Yes, yes. Can you
104. 4:33complete the second exercise as well?
105. 4:35>> Yes. The second one is push-ups. Shall
106. 4:38we get into the push-up position? The
107. 4:41starting position for a push-up is
108. 4:43called a high plank, and "plank"
109. 4:45actually means a board in English. So,
110. 4:49when we hold a plank, we’re creating
111. 4:52a horizontal line from here to our feet
112. 4:54, like a board placed flat. So, the
113. 4:59basic posture is to keep your body in a
114. 5:01straight line from your toes to here,
115. 5:04without raising your hips too high.
116. 5:07That's why it's also called a high
117. 5:09plank. When you go down into the
118. 5:12push-up from the high plank, the
119. 5:14important thing is to maintain core
120. 5:16strength and bring your chest between
121. 5:18your arms. It should come between your
122. 5:22hands; if it's too high, you might hit
123. 5:24your shoulders, and if it's too low,
124. 5:26you'll put too much strain on your arms
125. 5:28. To use your chest and arm muscles
126. 5:32effectively, imagine your chest
127. 5:33touching the area between your hands as
128. 5:36you descend, then exhale as you come
129. 5:38back up. Let's give it a try. Yes.
130. 5:43Let's spread your hands out just a
131. 5:44little more.
132. 5:45>> Yes.
133. 5:46>> Good. Now, let's go for 10 reps. Inhale
134. 5:49as you go down, and exhale as you come
135. 5:52up. Oh, yes. That’s perfect right
136. 5:54there. Yes. Two, Three, Four, Five, Six
137. 6:08. Seven. Eight. Your elbows are flaring
138. 6:17out too much. It's tough, so pull your
139. 6:19arms back a bit more. One more. Yes.
140. 6:24Good. When your arms flare out, you
141. 6:30might feel more chest engagement, but
142. 6:32it puts too much strain on your
143. 6:33shoulders. If you keep doing it that
144. 6:35way, you might eventually experience
145. 6:37shoulder impingement. Be careful not to
146. 6:39let them flare out; keeping them
147. 6:41slightly pulled back puts the least
148. 6:43amount of stress on your joints. You
149. 6:45can still get plenty of stimulation in
150. 6:47your chest and triceps this way. It's
151. 6:49better to avoid doing it that way just
152. 6:52to get more stimulation, as it can lead
153. 6:54to shoulder injuries.
154. 6:55>> I used my knees because I can't do
155. 6:57regular push-ups.
156. 6:58>> Right.
157. 6:59>> I thought it would be good to show the
158. 7:00push-up form without the knees down,
159. 7:02too. Can you show me once?
160. 7:03>> How much do you weigh, PD?
161. 7:05>> I'm 70kg right now.
162. 7:07>> 70kg?
163. 7:08>> Yes.
164. 7:09>> Try getting on top once.
165. 7:10>> Me?
166. 7:11>> Yes.
167. 7:11>> Oh, are you sure you're okay with that?
168. 7:13>> Yes.
169. 7:14>> Uh.
170. 7:16>> Yes. Okay.
171. 7:18>> Yeah. Lift your feet up.
172. 7:19>> Oh. Oh. Uh.
173. 7:25>> Is that it?
174. 7:29>> Wow.
175. 7:30>> Yes. That's how you do it. This
176. 7:32>> There's such a huge difference in basic
177. 7:34physical fitness.
178. 7:35>> You should do a lot. You should do a
179. 7:37lot of exercises that build basic
180. 7:38fitness. Yeah. This is
181. 7:40>> the third exercise.
182. 7:41>> The third exercise is the V-sit up. Yes
183. 7:44. Lying down, you reach your arms up,
184. 7:46come up, and raise your hands and feet
185. 7:48at the same time to form a V-shape,
186. 7:50which is why it's called a V-sit up.
187. 7:52Let's try it.
188. 7:53>> Okay.
189. 7:55>> Now, arms overhead. Yes. In this
190. 7:58position, use your abs to lift your
191. 8:00hands and feet simultaneously. Right?
192. 8:04If you bring your hands too far, it
193. 8:06puts strain on your lower back, so aim
194. 8:08for this height.
195. 8:09>> You said V-shape. Right? Yes. Exhale.
196. 8:14Inhale and exhale. Right? Yes. Oh, good
197. 8:21. Don't pull too hard or it might
198. 8:26strain your spine; just aim for the
199. 8:28point where you feel your abs squeezing
200. 8:30. I told you not to swing like that. I
201. 8:33told you not to swing like that.
202. 8:37>> Don't swing it, just gently engage the
203. 8:39muscles, pull them in slightly, and
204. 8:41then go back down. Oh, I get it.
205. 8:44>> That's it, exactly. Right. Lower your
206. 8:47legs, too.
207. 8:47>> Yes.
208. 8:48>> Yes. Exhale. Yes. Lower your feet, too.
209. 8:51Good. Good. Yes. Yes. That's all you
210. 8:56need to do. You don't need to overdo it
211. 8:58like before.
212. 9:03>> If you feel like you're using too much
213. 9:05force in an exercise video, it can lead
214. 9:07to injury. When you feel like you're in
215. 9:11control of the movement, that's when
216. 9:13you get the right muscle stimulation.
217. 9:17Yes. Great.
218. 9:19>> Right? You feel it working, right? Yes.
219. 9:22>> Then please tell me the fourth exercise
220. 9:24.
221. 9:24>> Yes. The fourth is the mountain climber
222. 9:28, and if your goal is losing belly fat
223. 9:30rather than building muscle, this is
224. 9:32more effective than any other ab
225. 9:34workout. Because the calorie burn is so
226. 9:38high, and you need high calorie burn to
227. 9:41lose weight. So, compared to simple ab
228. 9:43exercises like crunches, while those
229. 9:45are better for strengthening the rectus
230. 9:47abdominis, they're really tough, right?
231. 9:50It hurts, right? But when it comes to
232. 9:52losing belly fat, this is more
233. 9:53effective. Hmm.
234. 9:56>> In a push-up, or high plank position,
235. 9:58you'll alternate your feet as if you're
236. 10:00running, but this has a bit of
237. 10:02difficulty. For the beginner level, you
238. 10:06plant your feet. Like this. Now, when
239. 10:12you do it properly, You don't let them
240. 10:18touch, you just pull your knees up and
241. 10:19bring them back down. We'll go as if
242. 10:22you're running. Yes. Now, you're a
243. 10:27former army drill sergeant.
244. 10:29>> No, I'm not. I'm not.
245. 10:32>> A former drill instructor, yes.
246. 10:34>> Yes. I was a drill instructor, but not
247. 10:36at the army training center. Let's have
248. 10:38the former drill instructor demonstrate
249. 10:39.
250. 10:40>> I was a drill instructor during recruit
251. 10:42training. If there are any trainees who
252. 10:44were tormented by me back then, please
253. 10:45leave a comment. Good. 12, 22, 23, keep
254. 10:52going, go, go, go, go, faster, faster,
255. 10:55faster, faster, that's how we used to
256. 10:58torment them. The trainees. If they
257. 11:05collapsed like this, we'd take them
258. 11:07aside and make them do full-body twists
259. 11:09.
260. 11:10>> Those who were subjected to it, please
261. 11:12leave a comment, and I'll give you a
262. 11:14real lesson.
263. 11:16>> Can we learn the last exercise?
264. 11:17>> Yes. The last exercise is the burpee,
265. 11:19which you made people do the most.
266. 11:21>> Yes.
267. 11:22>> You made them do a lot in training camp
268. 11:23, right?
269. 11:24>> Yes. Now, for the burpee test, from a
270. 11:27standing position, this time knees a
271. 11:29bit forward, right? From a standing
272. 11:31position, go down. So, think of it as
273. 11:34going into a high plank position, place
274. 11:36your hands down, and at this moment,
275. 11:38jump slightly to kick your feet back
276. 11:41into a high plank position. Now, from
277. 11:43this state, jump back slightly to
278. 11:45return to the original position and
279. 11:47then stand up. That's one rep. Should
280. 11:52we try a set?
281. 11:53>> Let's go.
282. 11:53>> Yes. Place them like this.
283. 11:56>> Yes. Oh, nice. Nice. Nice. Yes. Ah, as
284. 12:00expected, a former drill instructor.
285. 12:02>> Yes. That's one rep.
286. 12:04>> Yes. Should we try a set?
287. 12:06>> Yes.
288. 12:07>> Yes. Beep, beep, beep, beep, beep, beep
289. 12:10, beep, beep. The timing is off. Stand
290. 12:14up straight. Straight. Stand up
291. 12:15straight. That's it.
292. 12:17>> You're wearing glasses. Yes. And don't
293. 12:19keep kicking your feet too far back.
294. 12:22Yes.
295. 12:22>> Yes. Yeah, that's good. Good. Now,
296. 12:37eight. Now, nine. Now, nine. Oh my.
297. 12:49>> My subscribers are going to love this
298. 12:51right now. How is it? Do you feel like
299. 12:56your basic fitness is improving?
300. 12:58>> Doing it this way.
301. 12:59>> Yes.
302. 13:00>> I feel the burn all over, from my abs
303. 13:03to my glutes to my lower body,
304. 13:05everywhere.
305. 13:06>> Yes. Ideally, you should stick to your
306. 13:10original workout plan if you can, but
307. 13:12if you're short on time and worried
308. 13:14about your base fitness level, then
309. 13:16these exercises are what you should do.
310. 13:20For example, in my case, if I decide to
311. 13:22finish with just this today, I do a
312. 13:24total of 50 reps. Once you finish those
313. 13:2650 reps, you really won't be able to do
314. 13:28anything else. I think it would be
315. 13:31great if you could build up your base
316. 13:32fitness like this.
317. 13:33>> Yes. I believe that if you all try this
318. 13:35consistently, it will be a big help. M.