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안녕하세요 심으뜸입니다 Hello, Shim Euddeum, here. 你好，我是希姆·尤特姆

오늘은 저랑 힙 운동을 해 볼 거예요 We'll be doing some hip workout today, 今天我要锻炼臀部

짧고 굵게 10분 동안 진행을 해 보겠습니다 short but intensive for ten minutes.

Let's Killing Routine! Let's Killing Routine!

Hip Hinge부터 진행해 볼게요 First, the hip hinge.

고관절을 접었다가 폈다 1분 동안 반복합니다 we fold and unfold the hip joint for one minute.

마시고 Inhale

내쉬고 Exhale

마시고 Inhale

내쉬고 Exhale

골반을 접어서 이렇게 무릎을 펴는 것보다 Rather than folding your hip joint and unfolding your knees

무릎과 골반을 같이 구부리는 느낌으로 you need to fold the knees and the hip joints together.

진행을 해 볼게요 Let's try this.

고관절을 접는데 등이 숙여지거나 If your back folds when you fold your hip joints

등이 너무 꺾이지 않게 try to keep your back straight

몸을 통짜로 유지한 상태에서 and maintain torso as a whole.

몸통이 아니라 골반을 중심으로 torso|not the|pelvis|centered around Move with your pelvis as the center not your torso

Hinge 자세를 반복할 거예요 hinge position|hinge position|repeat|I will and repeat the hinge workout.

Squat의 예비 동작이라고 생각을 해 주시면 되고 squat's|preparatory|preparatory movement|thinking||you give|you can This is a preliminary workout routine for squat

이 동작은 Squat의 가동 범위를 |movement||range of motion|range and this workout will stabilize

조금 더 편하게 잡아 줄 거예요 a little||more comfortably|hold on|| the moving range of squat.

이렇게 엉덩이 아래에 손을 내서 like this|buttocks|underneath|hand|putting out You can put your hand under the hips

엉덩이 아래 근육이 늘어났다가 buttocks|below|muscle|stretched out and feel the muscles extend

골반이 펴지면서 들어왔다가 pelvis|spreading out|came in and the pelvis expand and shrink.

이 느낌으로 진행을 해 주셔도 됩니다 |this feeling|proceeding||you may give|you may This is how you should do this.

곧바로 Half Squat 들어갈 거고 immediately|half|Half Squat|I will enter|I will be We'll move right on to half squat.

이 자세에서 발을 조금 더 넓게 벌리고 |this position|feet|a little||wider apart|spread apart Set your feet apart a bit

조금만 앉았다가 일어납니다 just a little|sitting down|I will get up and sit gently and stand up.

조금만 앉고 just a little|sit down Sit gently and stand.

Hip Hinge에서 넘어왔기 때문에 |Hinge movement|I came over| We've just did the hip hinge

살짝 골반을 접었다가 펴고 slightly|hip|bending|straighten out so you need to fold the pelvis just a little bit and stand.

골반을 접으면서 엉덩이가 좀 더 낮아지고 pelvis|folding|buttocks|||lowering As you fold your pelvis your hips will be lowered a bit more.

이 순서로 조금씩 동작을 만들어 주세요 |this order|little by little|movement|create a movement| Repeat this workout in this order.

정면에서 보게 되어도 from the front||even if From the front,

엉덩이가 너무 깊숙이 내려가는 게 아니라 buttocks|too much|deeply down|going down||not you can see that your hip isn't lowered too much.

조금만 앉았다가 just a little|sitting for a bit You sit gently

몸통 근육과 골반, 하체 근육을 trunk|trunk muscles|pelvis|lower body|muscles and you pull up the muscles of your torso and lower body

천장으로 끌어 올리듯이 to the ceiling|pulling up|as if lifting as if you're pulling them up to the ceiling.

이렇게 Squat를 진행해 볼게요 like this|squat exercise|I will proceed|I will try Let's begin the squat.

(숨을) 마시고 breath|breathing in Inhale.

가동 범위가 더 나아서 operating range|operating range||better You're movement range has expanded

Half Squat보다 Full Squat가 편하신 분들은 |squat than|full squat|Full Squat|more comfortable|those who so if you feel more comfortable with the full squat rather than the half squat

좀 더 깊숙이 앉으면서 진행하셔도 돼요 a little||deeper in|sitting deeper|you may proceed| you can sit a bit more downwards.

(숨을) 마시고 breath| Inhale.

다음 동작은 두 다리를 붙인 상태에서 next|movement||legs|together|position In the next workout, you put your legs together

크로스오버로 Lunge 했다가 돌아오고 crossover|lunge|I did|coming back and do a crossover lunge

바로 반대쪽으로 교차 진행해 볼게요 right directly|the opposite side|crossing|crossing over|I will try then the other side, taking turns.

중요한 거는 앞쪽에 체중이 계속 머물러 있을 거고 important|thing|front side|weight|continuously|staying remaining||thing The point is the weight is held in the front

뒷다리는 무게 중심을 가는 게 아니라 hind leg|weight center|center of gravity||going| not your leg behind.

살짝 넣었다가 가져오는 느낌으로 slightly|I put in|bringing back|a sense of Gently push back and come back.

앞쪽 허벅지 뒤와 엉덩이를 많이 늘렸다가 front|thigh|back of|buttocks||stretched Extend the back of your front thigh and the hip

앞쪽에 있는 엉덩이를 위로 끌어 올리는 느낌으로 front||buttocks|upward|pulling up|lifting up|feeling of and pull up the hip in the front.

진행을 해 볼 거예요 the process||| Let's try this workout.

크로스는 많이 하지 않아도 되고 crossing|||do not| You don't need to crossover too further.

앞쪽에 무게 중심이 충분한지 front|weight center|center of gravity|sufficient Make sure you're putting enough weight in the front

무릎이 너무 불안정하지 않는지를 knee||unstable|is not and that your knees are stable.

체크해 볼게요 I'll check|I will check Check this as you do this workout.

마찬가지로 어깨랑 골반 similarly|shoulder|pelvis Your shoulders and pelvis

내 몸에 박스와 코어를 계속 가지고 가면서 진행합니다 |my body|box|core|continuously|carrying with|while carrying|I will proceed they should maintain the core strength as you do go on.

(숨을) 마시고 Inhale.

호흡은 동작 하나당 가장 힘을 쓰는 구간에서 breathing|movement|each action|most|force strength|exerting effort|phase You may exhale

내쉬어 주시면 돼요 you can exhale|if you give| where you feel you're exerting the most strength.

다리를 조금 더 넓게 벌렸고 legs|a little||widely|I spread Spread your legs apart a bit

한 쪽씩 앉는 Side Lunge 들어갈게요 |one side at a time|sitting down|side||I will enter and let's do the side lunge.

앞에 했던 동작과 비슷해요 ||action and movement|It's similar This is a lot like the workout we just did.

다리가 크로스로 빠지지 않고 leg|crosswise|crossing over| The legs don't cross over to the back.

이렇게 넓게 오픈 한 상태에서 this way|widely|open||open state You open your legs wide like this

앞쪽에 체중이 있는데 front side|weight| and put your body weight to the front.

허벅지 뒤에 엉덩이를 밀릴 거고 thigh|behind|buttocks|will be pushed|will be pushed Your hip will be pushed back behind your thighs.

반대쪽 다리는 스트레치 되는 느낌이 나요 opposite side|leg|stretching|is being stretched|feeling|I feel The other leg will stretch

스케이트를 타듯이 이렇게 skating|like skating|like this as if you're skating.

한쪽으로 깊숙이 이 골반을 눌러 주는 느낌으로 to one side|deeply||pelvis|pressing down||feeling of The pelvis in one side is pulled down.

하지만 골반의 단차가 너무 심하게 생기지는 않을게요 |pelvic|step difference||severely|will not occur|I won't But be careful not to make the pelvis too lopsided

체중이 너무 뒤로 가지도 않고요 weight||backward|goes back| and the body weight pulled back too much.

발 전체의 무게 중심 잡아둔 상태에서 foot|entire|weight|center of gravity|held steady|state Your entire feet should bear the body weight

안쪽 허벅지의 스트레치 inner|inner thigh's|stretching while stretching the inside of your thighs.

이 발과 무릎과 골반의 정렬을 유지하기 |foot|knee|pelvic|alignment|maintaining The feet, knees, and the pelvis should all be aligned.

두 가지만 신경 쓰면서 하나 더 팁을 드리자면 two|only two|pay attention|while using|one more||tip|to give Remember these two points and another tip.

상체가 너무 숙여지지 않아요 upper body|too much|bends forward| Do not bend your upper body too low.

저랑 조금 더 마주하는 느낌으로 me|a little||facing each other|feeling of Do this

진행을 해 주시면 됩니다 the process||if you give|is allowed as if you're facing me.

다음은 옆쪽에서 보여 드릴 거예요 |the side||| I'll show you this from the side.

Reverse Lunge로 내려갔다가 Kick 하는 동작을 reverse|lunge|going down|kick||movement Go down with a reverse lunge and kick.

한쪽 다리만 1분 동안 진행해 볼게요 one side|one leg|||I will proceed|I will try Let's do this with one leg for one minute.

Lunge에서 앞쪽에 무게 중심 잡아 놓고 in the lunge|front|weight center|center of gravity|maintain balance|keeping The weight is in the front while you do your lunge

Kick 하면서 뒤쪽 엉덩이 근육에 집중해 봅니다 ||back|buttocks|muscle|focus on|I try and kick as you concentrate on the back of your hips.

앉고 sitting and Sit

Kick Kick

이 무릎이 너무 뒤로 가게 되면 |knee|too much|backward|| If you stand with your knees behind

Kick 할 때 힘들어요 |||it's hard it'll make it hard for you to kick.

앞쪽 무릎도 어느 정도 구부러져서 front|knee||somewhat|bent Bend both your knees a bit

앞발 위에 무릎과 골반이 front leg|on top of|knee|pelvis so that your foot, knee, and pelvis

안정적으로 위치하고 있어야 해요 stably|be located|| are stable.

(숨을) 마시고 Inhale.

일어나는 순간에는 코어 근육과 rising|the moment|core muscles| Your core muscle as you rise

왼발로 바닥을 강하게 누르는 with the left foot|floor|strongly|pressing down and the strength as you push downward with your left foot

푸시하는 힘을 사용합니다 pushing|force|I use will be used in this workout.

(숨을) 마시고 Inhale.

뒤쪽에는 무게 중심이 많이 없고요 the back|weight center|center of gravity|| The back of your body shouldn't bear too much weight.

앉았다가 곧바로 뒤로 Kick 동작을 해야 되기 때문에 sitting down|immediately|backward||kick movement||to be| You need to sit and kick back right away

앞쪽에서 in front so it's important that the front

중심 역할을 잘 해줘야 돼요 central role|central role||I must do| is stable.

곧바로 반대쪽 진행해 볼게요 right away|opposite side|I will proceed|I will try We'll continue with the other side.

앉았다가 Kick 하면서 힙에 집중 |||hip|focus Sit and kick while you focus on the hips.

앉고 Sit and

Kick Kick

앞발에 집중해서 무게 중심을 잘 잡아 주시고 front paw|focusing on|weight distribution|center of gravity||maintain balance|please maintain Focus on your foot in front and keep the weight steady.

중심이 흐트러지는 분들은 center|becoming disordered|those who If you have a hard time maintaining balance

벽이나 의자, 폼 롤러 같은 것을 잡고 a wall|chair|foam roller|roller|||holding onto you can lean on a wall, chair, or a foam roller

진행해 주셔도 괜찮아요 you may proceed|| and continue this routine.

앉고 Sit

복부 근육을 살짝 집어넣고 위로 끌어 올려 주세요 abdomen|abdominal muscles|slightly|pull in|upward|pull up|pull up| Pull up as you pull back your ab muscles.

엉덩이와 밸런스 buttocks and|balance Hip and balance.

중심 잡는 근육이 같이 단련될 거예요 core|stabilizing|stabilizing muscles||will be trained| Your core muscles will also undergo workout.

앉고 Sit

Kick Kick

앞발에 있는 발바닥 전체가 넓게 front paw||paw pad|the entire|widely broadly The entire foot in front

바닥에서 중심으로 무게를 잡고 있어요 the floor|center|weight|holding weight| firmly absorbs the weight of your body.

앉고 Sit

양 엉덩이가 같이 내려갔다가 같이 올라옵니다 both|buttocks||going down||come up Pull down both hips and rise together.

Wide Squat에요 wide|is a squat Now the wide squat.

안쪽 허벅지를 타깃 할 거고 inner|thigh|target|| We'll be working out the inside of the thighs.

깊숙이 앉았다가 일어나 볼게요 deeply|I sat down|I will get up|I will see Sit down deep and stand up.

앉았다가 Sit.

'저 조금 더 유연성이 가능할 것 같아요' 하시는 분들은 I that|||flexibility|possible||||those who If you feel you can go further

다리를 조금 더 넓게 벌리고 legs|||widely apart|spreading apart you can spread your legs wider

진행하셔도 돼요 you may proceed| and do this workout.

중요한 것은 내려갔을 때 important thing|thing is|I went down| The important thing is

무릎이 너무 모이거나 knees||coming together not to gather your knees to much

너무 과하게 열리지 않도록 |excessively|to open|so that it does not nor spread them to wide.

발끝 라인에 맞춰서 무릎 각이 열리는 것 toes|line|aligned with|knee angle|angle|opening| Open your knees in alignment with your feet.

그리고 그에 맞춰서 골반이 열렸다가 |that|in accordance with|pelvis|was opened And then, when you open your pelvis

안쪽 허벅지가 스트레치 되고 inner|thigh|| you'll feel the inside of the thighs stretching.

일어나면서 수축될 거예요 waking up|will contract| As you stand they'll shrink.

(숨을) 마시고 Inhale.

바닥을 중심으로 내 몸이 위로 최대한 높아질 수 있도록 the floor|centered around|||upward|as high as possible|rise up|| Put the weight on the floor and raise your body as high as you can.

강하게 발로 바닥을 밀어내면서 strongly|with my foot|floor|pushing away Stand firm and pull up.

허벅지 안쪽과 엉덩이 근육을 위로 끌어 올려주세요 thigh|inner thigh|buttocks|muscles|upward|pull up|please lift Raise the inside of your thighs and hip muscles high.

(숨을) 마시고 Inhale.

다리를 모아서 한쪽 다리를 열어 주시고 legs|bring together|one side|legs|open up| Gather your legs and open one leg.

Abduction 동작을 1분 동안 진행합니다 abduction movement|movement|||will proceed We'll do the abduction workout for one minute.

왼 다리는 곱게 펴되 left|leg|neatly|straighten out Stretch your left leg

무릎이 너무 과신전이신 분들은 knee||hyperextended|those who but if you have hyperextended knees

무릎을 약간 구부린 상태에서 knee|slightly|bent|position you may bend them a bit

근육의 연결에 조금 더 집중해 주세요 muscle's|connection of muscles|||focus on| so that you can concentrate on the muscle connection a bit more.

키가 커지는 느낌으로 height|growing taller|feeling of As if you're growing taller.

중심을 계속 왼발 center|continuously|left foot The weight of your body is put on your left foot

보여지는 오른발로 잡고 있어야 되기 때문에 being shown|right foot|holding on||to be| and the right foot you see.

발바닥을 넓게 펴주시고 the sole|widely|spread out So spread sole of your foot

아치를 위로 계속 끌어올리는 느낌으로 arch|upward|continuously|lifting up|feeling of as if the arch is being pulled up.

그리고 스탠딩 레그가 and|standing leg|leg The standing leg

허벅지 안쪽 근육이 센터 라인 쪽으로 thigh|inner||center line|center line|toward the center and the inner thigh muscles

계속 에너지를 쓰고 있을 거예요 continuously|energy|using|| will be using energy towards the center line.

동시에 다리를 들은 쪽에 at the same time|leg|raised|side As you lift your leg

엉덩이 옆쪽으로 내 다리를 높이 hip|to the side||my leg|high position raise it to the side of your hip

그리고 멀리 뻗어내는 느낌을 사용해 봅니다 |far-reaching|extending out|feeling|I use|I try and extend further outward.

키가 계속 커지는 느낌이에요 height|continuously|growing|I feel like You feel yourself grow taller.

곧바로 반대쪽 다리 이어가 볼게요 right away|opposite side|leg|continue to|I will try Let's do the other leg.

1분 동안 한쪽 다리를 쉬지 않고 ||one side|leg|resting| We're not letting the other leg rest.

Abduction 동작을 하는 거는 굉장히 난이도가 있어요 |movement||doing|very challenging|difficulty level| This abduction workout is very hard.

힘든 분들은 30초씩 끊어서 difficult|those who|30 seconds at a time|in intervals If this is too strenuous, you can do this with 30-second intervals.

오른쪽 다리하고 왼쪽 다리하고 right|leg and|left| Right leg followed by the left leg.

번갈아 가면서 진행해 주셔도 돼요 taking turns|taking turns|proceed|| Take turns.

마찬가지로 과신전 체크해 주시고 similarly|overconfidence check|check| Again, check for hyperextension.

바닥으로 강하게 스탠딩 레그 힘쓰고 있는 거 to the floor|strongly||leg strength|straining|| The standing leg pushing the floor down firmly

센터 라인으로 쓰고 있는 거 center line|center line||| as the center line.

다리는 높이 드는 느낌보다는 멀리 뻗는 느낌으로 leg|height|lifting|feeling of|far away|stretching out|feeling of It's not about raising the leg high, but far.

엉덩이에 쥐가 날 것 같아요 my butt|a rat||| I'm getting a cramping feeling around my hips.

잘하고 있다는 거예요 doing well|| It's a sign that I'm doing this right.

중심을 잡고 계속해서 키가 위로 커지는 느낌이에요 center|holding steady|continuously||upward|growing|feeling You stand firm and feel like you're growing tall.

엉덩이가 너무 아파요 my buttocks|| You're having hip pain.

화이팅 fighting go for Great job.

고지가 얼마 남지 않았습니다 notification announcement||remaining|did not The end is coming to an end.

Full Squat로 마무리를 해 볼 거예요 |a full squat|wrap up||| We'll finish off with a full squat.

아까 우리 Half Squat 했는데 We did the half squat.

이번에는 조금 더 깊숙이 |a little||deeper inside This time we'll sit further

내 골반이 앉아지면서 |pelvis|settling down and the pelvis is in a sitting position.

골반과 무릎이 같이 열리고 일어나고 pelvis and|knee||opening|rising up The pelvis and knees open together and you rise.

반복할 거예요 I will repeat| We're going to repeat this.

앉고 Sit.

충분히 앉았다가 일어나고 sufficiently||getting up Sit deep and then rise.

측면에서 봤을 때 from the side|| From the side

골반이 이렇게 말리지 않도록 pelvis|in this way|to twist|to avoid you can see that the pelvis isn't curled up.

골반을 충분히 접었다가 일어나는 느낌으로 pelvis|sufficiently|bending|rising up|feeling of Make sure the pelvis is folded sufficiently before you rise.

혹시 골반이 앉아서 가동 범위가 안 나오시는 분들은 perhaps maybe|pelvis||mobility|range of motion||are not coming out|those who If your the movement range of the pelvis becomes limited as you sit

앉는 깊이를 줄여 주시고 sitting|depth|reduce| the sit gently

조금 더 다리를 열어 둔 상태에서 진행하셔도 돼요 a little||legs|open up|keeping open|position|you can proceed| and leave your legs spread a bit more.

너무 빠르지 않게 too much|too fast|not to Not to fast.

충분히 Full Squat 자세에 집중해서 sufficiently|||position|focusing on Focus on the full squat posture.

진행해 볼게요 I will proceed|I will try Let's go.

앞서서 사용했던 하체 근육들이 previously used|used|lower body|lower body muscles The muscles in your lower body that you used so far

느낌이 조금씩 올라올 거예요 feeling|little by little|will rise| will begin to rise slowly.

10분 동안 힙을 불태울 수 있는 루틴을 해봤는데 ||hips|burning out|||routine|I tried We tried a ten minute hip workout routine.

하루 10분은 굉장히 짧은 시간이에요 a day|||| Ten minutes is a short time

그리고 틈새 운동으로 충분히 가능한 시간이니까 and|niche|exercise|sufficiently|possible|time available and it's totally possible for you to make the time.

엉덩이에 고민이 있는 분들은 buttocks|concerns||those who If you're looking to work out on your hips.

하루 10분만 시간 내서 a day|delivery||setting aside Take just ten minutes out of your day

오늘 Killing Routine을 따라 해 보세요 ||killing routine|following along|| and try these Killing Routine.

오늘 영상이 도움 되셨으면 |video|helpful|you were helped If you found this video helpful,

구독 좋아요 알림까지 부탁 드리고요 subscription||notifications too|I ask you|I ask you please subscribe, like, and set the alarm.

다음 영상에서 만나요 |the next video|I'll see you I'll see you again on my next video!

안녕 Bye!