<div style="line-height: 21.600000381469727px"><font face="맑은 고딕">하체 약간의 복근 유산소</font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">워밍업 </font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><span style="font-size: 9pt">스트레칭 5분</span></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">근력</font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><b>(하체)</b></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">스미스 머신 스쿼트</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">1set 빈봉           20회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">2set 빈봉+10kg   15회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">3set 빈봉+20kg   10회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">4set 빈봉+25kg   7회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">5set 빈봉           20회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim">와이드 스쿼트</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><span style="font-size: 9pt; line-height: 1.5"><br /></span></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><span style="font-size: 9pt; line-height: 1.5">1set 8kg        20회</span></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">2set 10kg       20회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">3set 12kg       20회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">4set 12kg       20회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">5set 12kg       15회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">점프 스쿼트</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"> <div> <div><span style="font-size: 9pt; line-height: 1.5">1set       20회</span></div> <div>2set       18회</div> <div>3set       16회</div> <div>4set       18회</div> <div>5set       16회</div></div></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">불가리안 스플리트 스쿼트</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">스텝박스 2단 쌓고</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"> <div><span style="font-size: 9pt; line-height: 1.5">1set 3kg 3kg 왼, 오 각  10회</span></div> <div>2set 3kg 3kg <span style="line-height: 18px; font-size: 9pt">왼, 오 각</span><span style="font-size: 9pt">  10회</span></div> <div>3set 3kg 3kg <span style="line-height: 18px; font-size: 9pt">왼, 오 각</span><span style="font-size: 9pt">  10회</span></div> <div>4set 3kg 3kg <span style="line-height: 18px; font-size: 9pt">왼, 오 각</span><span style="font-size: 9pt">  10회</span></div> <div>5set 3kg 3kg <span style="line-height: 18px; font-size: 9pt">왼, 오 각</span><span style="font-size: 9pt">  10회</span></div></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">스티프 데드리프트</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">자세 중심으로</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"> <div><span style="font-size: 9pt; line-height: 1.5">1set 빈봉      16회</span></div> <div>2set 빈봉      15회</div> <div>3set 빈봉      16회</div> <div><br /></div></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">모로 누워 다리 천~~~천히 내리기</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">(왼쪽 오른쪽 번갈아가며)</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">왼, 오 번갈아가며 30회씩 *2set</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><b>(복부-사이드)</b></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">사이드플랭크하면서 옆구리짜기 왼, 오 18회씩 *1set </div> <div style="font-family: Gulim; line-height: 21.600000381469727px">기타 계획했던 복근운동 네가지 죽을 거 같아서 중단</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">유산소</font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">헬스장에서 유산소할 시간까지 안 나올 거 같아서</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">버스 3~4정거장 정도(3.74km) 빨리 걷기 <span style="font-size: 9pt">42분</span></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">마무리</font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">스트레칭 5분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">다리 마사지 및 다리야 날씬해져라 버둥거림 10분 (예정)</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">오늘의 반성</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">1. 불가리안 스플리...트...머시깽이인지 하다가 골로 가실 뻔</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">   예전에 피티받을 때는 세 세트하던걸 다섯 세트해볼까 </div> <div style="font-family: Gulim; line-height: 21.600000381469727px">   선생님이 혼자할 땐 가짓수를 줄이고 세트 수를 늘리라고 했으니까 헿</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">   하고 했다가 ㅎ...ㅎ...ㅎ.....만만한 놈이 아니었음</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">   입에서 자꾸 단내가 나지만 포기하지 말고 계속 해봐야지 </div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">2.  스미스할 때 처음엔 잘 하다가 힘풀리면 자꾸 반동을 씀.</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">    한번을 해도 정확하게 하자면서 왜 자꾸 정줄이 날아가는가</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">    정줄 잡기가 운동에서 가장 큰 과제인듯 ㅇ>-<</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">3. 불가리안의 여파로 복근운동 하는데 힘이 안들어감</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">   하체운동 자체가 힘들어서 땀을 우수수 흘리면서 해서 힘이 없었는지</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">   아 이건 하기싫은게 아니라 진짜 힘든 거다 싶을만큼 힘이 쭉 빠지길래</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">   오늘 사이드 복근 스킵. 내일 상하복부하지말고 다시 사이드해야겠다.</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">4. 이제 하체 1주일동안 안해도 된다!ㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋ 헿 신난다</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">-----</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">하체데이는 진짜 힘드네요 ㅋㅋㅋㅋㅋㅋㅋㅋ</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">ㅎ...괜찮겠지 체력 많이 늘었으니까 하고 덤볐는데</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">ㅎ...ㅎ...ㅎㅎㅎ....ㅇ>-< 주금;;;</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div><br /></div>