<div>안녕하세요!</div> <div>오늘의 운동입니다~</div> <div> </div> <div> </div> <div> </div> <div> </div> <div><strong>[목표:체지방률 20%]</strong></div> <div style="text-align: left"> </div> <div style="text-align: left"> <div style="text-align: left"> <div style="text-align: left"><img style="border-top: medium none; border-right: medium none; border-bottom: medium none; border-left: medium none" alt="http://thimg.todayhumor.co.kr/upfile/201401/1389800385NNGDuUfr1hhODV2WVPdd5.jpg" src="http://thimg.todayhumor.co.kr/upfile/201401/1389800385NNGDuUfr1hhODV2WVPdd5.jpg" width="775" height="375" /></div></div> <div style="text-align: left"> </div> <div style="text-align: left"> </div></div> <div style="text-align: left"> </div> <div style="text-align: left"> </div> <div> </div> <div> </div> <div> </div> <div><strong>[오늘의 운동]</strong></div> <div><strong> <font color="#a5a5a5">(스트레칭은 생략)</font></strong><font color="#a5a5a5"><font color="#000000"><font color="#a5a5a5"><font color="#000000"><font color="#000000"></font></font> <div></div></font> <div> </div> <div> <div><font color="#000000"><strong>서킷 no.1</strong></font></div> <div><font color="#000000"></font><strong> </strong></div> <div> <div><font color="#000000">1. 양발 번갈아가면서 점프 뛰기 40회</font></div> <div><font color="#000000">2. 한발씩 올렸다 내렸다 양발 20회씩</font></div> <div><font color="#000000">3. 한발씩 번갈아가면서 니킥 왕복 10회</font></div> <div><font color="#000000">4. 3번에서 머리 뒤로 깍지 끼고 사이드 킥 왕복 10회</font></div> <div><font color="#000000">5. 니킥하면서 상체 숙이며 트위스트 왕복 10회</font></div> <div><font color="#000000">6. 버피 (점프 빼고) 10회</font></div> <div><font color="#000000">7. 푸쉬업 자세에서 양발 번갈아 가며 점프 뛰기 왕복 10회</font></div> <div><font color="#000000">8. 푸쉬업 자세에서 무릎 굽히면서 달리기 20회</font></div> <div><font color="#000000">9. 다이아몬드 스텝 20회</font></div> <div><font color="#000000"></font> </div></div> <div><font color="#000000">1~9 1세트 </font></div> <div><font color="#000000">기록 3분 50초</font></div></div> <div> </div> <div> </div> <div> <div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font size="2" face="굴림"><strong>전신</strong></font></div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font size="2" face="굴림"></font></div><font size="2" face="굴림">- 데드리프트 : 빈봉+5kg 원반 2개 20회 4세트, 빈봉+7.5kg 원반 2개 20회 1세트</font></div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font size="2" face="굴림">- 푸쉬업 : 스쿼트랙에 걸친 빈봉에 기대서 20회 5세트</font></div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font size="2" face="굴림">- 스쿼트 : 빈봉+5kg 원반 2개 20회 4세트, 빈봉+7.5kg 원반 2개 20회 1세트</font></div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"> </div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font face="굴림"><font size="2"><strong>스피닝 : </strong>30분</font></font></div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"> </div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font size="2" face="굴림"><strong>가슴</strong></font></div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font size="2" face="굴림">- 벤치 프레스 시티드 : 5kg 15회 3세트</font></div> <div style="border-left-width: 0px; border-right-width: 0px; white-space: normal; border-bottom-width: 0px; text-transform: none; word-spacing: 0px; color: #000000; padding-bottom: 0px; padding-top: 0px; font: 14px/1.42em Helvetica, Arial, 'Droid Sans', sans-serif; padding-left: 0px; margin: 0px; letter-spacing: normal; padding-right: 0px; border-top-width: 0px; text-indent: 0px; -webkit-text-stroke-width: 0px"><font size="2" face="굴림">- 벤치 프레스 인클라인 : 2.5kgx2 20회, 16회, 15회</font></div></div> <div> <div> <div> </div> <div> </div> <div><strong><font size="2">복부</font></strong></div> <div><font size="2">- 크런치 : 30회 4세트</font></div> <div><font size="2">- 리버스 크런치 + 레그레이즈 : 20회 4세트</font> </div></div> <div> </div> <div> </div> <div> </div></div> <div> <div> <div> <div><font size="2"></font></div></div></div><font size="2"></font> </div></div></font></font></div> <div> <div><strong><font size="2">[오늘의 냠냠]</font></strong></div> <div><font size="2"><strong>아침 :</strong> 잡곡밥 1/2공기, 된장찌개(건더기만), 시래기 된장무침</font></div> <div><font size="2"><strong>간식 :</strong> 하루 견과 1봉, 드립커피 1잔, 떡볶이 2개</font></div> <div><font size="2"><strong>점심 :</strong> 잡곡밥 2/3공기, 삼치조림, 도라지무침, 시래기 된장무침, 시금치 무침</font></div> <div><font size="2"><strong>저녁 :</strong> 치즈바나나파니니 1/2개, 발사믹 샐러드</font></div> <div><font size="2"><strong>운동 후 :</strong> 사과 1/3개, 레드와인 1/2잔</font></div> <div><font size="2"></font> </div> <div><font size="2"></font> </div> <div><font size="2"></font> </div> <div> </div> <div>주말에는 난생 처음으로 나물을 무쳐봤어요. 맨날 사다 먹다가..ㅋㅋ</div> <div>이 나이에 처음 해본다는게 부끄럽지만 ㅎㅎ</div> <div>그래도 맛있게 잘 완성되서 뿌듯한 마음으로 먹었다능. 부모님께 칭찬도 받았다능!</div> <div>나중에는 요리학원 함 다녀보고 싶당..</div> <div> </div> <div>아참 오늘은 중량도 조금 올려봤어요!</div> <div>자세가 조금 흐트러지긴 하는데 조금만 더 하다보면 좋아질 것 같습니다 흐흐~~</div> <div> </div> <div>눈 많이 온 겨울날이었네요. 지금도 내린다는데..</div> <div>오늘도 수고하셨습니다~!! :^)</div></div>
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