<font size="6" style="color:#00b050;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;">운동</font><font size="2" style="color:#00b050;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;">(어깨/복근)</font> <div><font size="2" style="color:#00b050;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;"><br></font></div> <div><font></font><div style="font-size:12px;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:normal;"><font size="2" style="color:#00b050;font-weight:bold;"><span style="color:#333333;">1. 덤벨 숄더 프레스</span></font></div> <div style="font-size:12px;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:normal;"><font size="2" style="color:#00b050;font-weight:bold;"><span style="color:#333333;font-weight:normal;">-10kg * 10회 4세트</span></font></div> <div style="font-size:12px;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:normal;"><font size="2" style="color:#00b050;font-weight:bold;"><span style="color:#333333;font-weight:normal;">- 9kg * 8회</span></font></div> <div style="font-size:12px;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:normal;"><font size="2" style="color:#00b050;font-weight:bold;"><span style="color:#333333;font-weight:normal;">- 8kg * 6회</span></font></div> <div style="font-size:12px;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:normal;"><font size="2" style="color:#00b050;font-weight:bold;"><span style="color:#333333;font-weight:normal;"><br></span></font></div> <div style="font-size:small;"><font size="2" style="color:#00b050;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:12px;font-weight:bold;"><span style="color:#333333;font-weight:normal;"><span style="font-weight:bold;">2. </span></span></font><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>덤벨 레터럴 레이즈</b></font></div> <div> <div style="font-size:small;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2" style="color:#00b050;font-weight:bold;"><span style="color:#333333;font-weight:normal;">-4kg * 15회 1세트</span></font></div> <div><span style="font-size:12px;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><font size="2" style="color:#00b050;"></font></span> <div style="font-size:12px;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><span style="font-size:small;">-3kg * 15회 4세트</span></div> <div style="font-size:small;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><br></div> <div style="font-size:small;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><span style="font-weight:bold;">3. 페이스풀</span></div> <div style="font-size:small;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;">-20kg * 15회 5세트</div> <div style="font-size:small;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><br></div> <div style="font-size:small;"><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;">4. </span><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>덤벨 프론트 레이즈</b></font></div> <div style="font-size:small;"><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;">-3kg * 15회 5세트</span></div> <div style="font-size:small;"><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><br></span></div> <div style="font-size:small;"><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;">5. 바벨 업라이트 로우</span></div> <div style="font-size:small;"><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;">-15kg * 15회 5세트</span></div> <div style="font-size:small;"><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><br></span></div> <div> <div style="font-size:12px;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;font-weight:bold;">6. 백 익스텐션</span></div> <div style="font-size:12px;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;">10회 2세트</span></div> <div style="font-size:12px;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span> </span><div style="font-size:12px;"><span style="font-size:small;font-weight:bold;">7. 크런치</span></div> <div style="font-size:12px;"><span style="font-size:small;">10회 3세트</span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div><span> </span><div style="font-size:12px;"><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><span style="font-weight:700;">8. 인터벌 사이클</span></font></div> <div style="font-size:12px;"><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">워밍업 1분</font></div> <div style="font-size:12px;"><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">30초 전력 - 30초 천천히 5세트</font></div> <div style="font-size:12px;"><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">쿨다운 1분</font></div> <div style="font-size:12px;"><span style="font-size:small;">(심박수 150이상)</span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div> <div style="font-size:12px;"> <div><font size="2">- 최대 수축 지점에서 1~2초간 버티는걸 목표로 한다</font></div> <div><font size="2">- 무반동으로 천천히 자극을 느끼면서 한다</font></div> <div><font size="2">- 기본 10회 5세트로 하고 컨디션에 따라 유동적으로 바꾼다</font></div></div> <div style="font-size:12px;"><font size="2">- 프리웨이트 시 세트 간 휴식시간은 호흡 안정을 기준으로 한다(그 외는20~30초 휴식)</font></div> <div style="font-size:12px;"><font size="2"><br></font></div> <div style="font-size:12px;"><font size="2"><br></font></div> <div style="font-size:12px;"><font size="2"><span style="color:#00b050;font-size:xx-large;font-weight:bold;">식이</span></font></div> <div style="font-size:12px;"><font size="2" style="font-size:small;"><span style="font-weight:700;"><br></span></font></div> <div style="font-size:12px;"><font size="2" style="font-size:small;"><span style="font-weight:700;">아침 </span></font><span style="font-size:small;">- 밥 2/3공기, 계란후라이 3장</span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div style="font-size:12px;"><span style="font-size:small;"> </span><span style="font-size:small;">멀티비타민(얼라이브) 1정 / 실리마린 1정 / 오메가3 2정(2000mg 중 640mg) / 아스타잔틴 1정</span></div> <div style="font-size:12px;"><span style="font-size:small;"> MSM(5g) / 분말비타민C(3g) / 비타민D 1정 / 비타민E 1정 / CoQ10 1정 / 셀레늄 1정 / 리포산 1정</span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div style="font-size:12px;"><span style="font-size:small;"><span style="font-weight:bold;">점심</span><span> - 일반식(밥/시래기된장국/닭갈비/탕수육4개/잡채/배추무침)</span></span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div style="font-size:12px;"><span style="font-size:small;"> </span><span style="font-size:small;"> </span><span style="font-size:small;">MSM(5g) / 분말비타민C(3g)</span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div style="font-size:12px;"><span style="font-size:small;"><span style="font-size:12px;font-weight:700;">오후3시</span><span style="font-size:12px;"> - MSM(5g)</span></span></div> <div style="font-size:12px;"><span style="font-size:small;"><span style="font-size:12px;"><br></span></span></div> <div style="font-size:12px;"><span style="font-size:small;"><span style="font-weight:bold;">저녁</span><span> - 바나나 / 단백질보충제(약25g) / 분말비타민C(2g) / MSM(5g) / 실리마린 1정</span></span></div> <div style="font-size:12px;"><span style="font-size:small;"><span><br></span></span></div> <div><span><span> </span></span><div style="font-size:12px;"><font size="2"><span style="font-weight:700;">운동 전</span> - 아메리카노 1잔</font></div> <div style="font-size:12px;"><font size="2"><span style="font-weight:700;">운동 중</span> - BCAA 12.5g(5숟갈)</font></div> <div style="font-size:12px;"><font size="2"><span style="font-weight:700;">운동 후</span> - </font><span style="font-size:small;">바나나 1개 / 단백질보충제(약25g) / 분말비타민C(3g) / MSM(5g) / 실리마린 1정</span></div> <div style="font-size:small;"><span style="font-size:small;"><br></span></div> <div><span> </span><div style="font-size:12px;"><span style="font-size:small;">- 아침/점심은 먹고싶은데로 먹는다</span></div> <div style="font-size:12px;"><span style="font-size:small;">- 저녁은 시간관계상 바나나와 보충제를 먹지만 밥먹고 싶으면 먹는다</span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div style="font-size:12px;"><span style="font-size:small;">-체중 - 91kg ㅡ> 92kg</span></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div> <div style="font-size:12px;"><span style="font-size:small;">-----------------------------------------------------</span></div> <div><font size="2">평소에도 직업상 어깨를 많이 써서 </font></div> <div><font size="2">최대한 적은 무게로 하고있어요!</font></div> <div><font size="2"><br></font></div> <div><font size="2">날씨가 계속 추워지는데 감기 조심하시구</font></div> <div><font size="2">여러분 모두 득근하시길 바랄께요 건강하세요!</font></div> <div> <div><font size="2">감사합니다!</font></div> <div><br></div></div></div></div></div> <div style="font-size:12px;"><span style="font-size:small;"><br></span></div></div></div></div></div></div></div>
댓글 분란 또는 분쟁 때문에 전체 댓글이 블라인드 처리되었습니다.