안녕하세요. 다게유저님들 <div><br></div> <div>이번 2학기 학교를 다니면서 다시 운동을 할려는 23살의 남징어 입니다.</div> <div><br></div> <div>최근 헬스를 다시 다니는 초보 헬스장인데 조언 부탁드리겠습니다.</div> <div><br></div> <div>운동할수 있는 시간은 학교에서 통학하고 운동하고 곧바로 수업을 듣고 정신적이나 체력적인 부분이 아직 너무 부족해서요... </div> <div>체력 부담을 생각하다보니깐 요일 별로 이 시간밖에 할수 있을것 밖에 하네요 ㅠㅠ </div> <div><br></div> <div>제가 이번 9월 까지 할려는 운동인데.. 무엇이 부족한지 알려주실분이나. </div> <div>여러모로 부족한 부분이 있어 보이면 따끔하게 알려주시면 감사드립니다. </div> <div><br></div> <div>보고있는 헬스 책은 맨즈헬스 빅북이고</div> <div><br></div> <div>이전에 다쳐서 쉽게 다칠수 있는 부위는 무릎이랑 허리 부분입니다.</div> <div><br></div> <div>월 : 1시간 </div> <div>화,수,목,금 : 1시간 30분~ 50분 </div> <div><br></div> <div><br></div> <div><br></div> <div><table style="border-collapse:collapse;border:.28pt solid rgb(0,0,0);"><tbody><tr><td style="width:107.43pt;height:168.48pt;padding:1.41pt 5.1pt;border:.28pt solid rgb(0,0,0);"> <p><span>월 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">[</span><span>하체</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">]</span></p> <p><span>워밍업 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">: 싸이클</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">(</span><span>대퇴사두근</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">)</span></p> <p><span>바벨 스쿼트</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">1. </span><span>빈봉 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">/ (</span><span>대략 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">8kg) / 15</span><span>회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">3set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">2. 5kg x 2 / 15</span><span>회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">2set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">(</span><span>슬굴곡근</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">)</span></p> <p><span>라잉 레그컬</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">1. 30kg / 15</span><span>회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">5set</span></p> <p><span>전신 스트레칭 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">10</span><span>분</span></p></td> <td style="width:107.43pt;height:168.48pt;padding:1.41pt 5.1pt;border:.28pt solid rgb(0,0,0);"> <p><span>화 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">[</span><span>등</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">, </span><span>이두</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">]</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;"></span></p> <p>워밍업 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">: 싸이클</span></p> <p><span lang="en-us" style="font-size:9pt;line-height:1.5;font-family:'함초롬바탕';letter-spacing:0pt;">(</span><span style="font-size:9pt;line-height:1.5;">등 상부</span><span lang="en-us" style="font-size:9pt;line-height:1.5;font-family:'함초롬바탕';letter-spacing:0pt;">)</span></p> <p><span>로잉 머신 </span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">1. 25kg / 15</span><span style="letter-spacing:-1.8pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 5set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">(</span><span style="letter-spacing:-1.8pt;">광배근</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">)</span></p> <p><span style="letter-spacing:-1.8pt;">랫풀다운</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">1. 20kg / 15</span><span style="letter-spacing:-1.8pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 5set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">(</span><span style="letter-spacing:-1.8pt;">이두</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">)</span></p> <p><span style="letter-spacing:-1.8pt;">덤벨 </span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">1. 7kg / 15</span><span style="letter-spacing:-1.8pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 5set</span></p> <p><span style="letter-spacing:-1.8pt;">달리기 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">30</span><span style="letter-spacing:-1.8pt;">분 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 3.8km</span></p></td> <td style="width:107.43pt;height:168.48pt;padding:1.41pt 5.1pt;border:.28pt solid rgb(0,0,0);"> <p><span style="letter-spacing:-2pt;">수 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">[</span><span style="letter-spacing:-2pt;">가</span><span style="font-size:9pt;line-height:1.5;letter-spacing:-2pt;">슴</span><span lang="en-us" style="font-size:9pt;line-height:1.5;font-family:'함초롬바탕';letter-spacing:-2pt;">, </span><span style="font-size:9pt;line-height:1.5;letter-spacing:-2pt;">코어 </span><span lang="en-us" style="font-size:9pt;line-height:1.5;font-family:'함초롬바탕';letter-spacing:-2pt;">,</span><span style="font-size:9pt;line-height:1.5;letter-spacing:-2pt;">삼두</span><span lang="en-us" style="font-size:9pt;line-height:1.5;font-family:'함초롬바탕';letter-spacing:-2pt;">]</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;"></span></p> <p>워밍업 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">: 싸이클</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">(</span><span style="letter-spacing:-2pt;">가슴</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">)</span></p> <p><span style="letter-spacing:-2pt;">햄머 벤치 프렌스 </span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">1. 15kg / 15</span><span style="letter-spacing:-2pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">/ 5set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">(</span><span style="letter-spacing:-2pt;">코어</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">)</span></p> <p><span style="letter-spacing:-2pt;">윗몸일으키기 </span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">1. 30</span><span style="letter-spacing:-2pt;">개 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">/ 4set</span></p> <p><span style="letter-spacing:-2pt;">오블리스 크런치</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">1. 30</span><span style="letter-spacing:-2pt;">개 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">/ 4set</span></p> <p><span style="letter-spacing:-2pt;">백익스테이션</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">1. 40</span><span style="letter-spacing:-2pt;">개 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">/ 3set</span></p> <p><span style="letter-spacing:-2pt;">달리기 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">: 23</span><span style="letter-spacing:-2pt;">분 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">2.5km</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">(</span><span style="letter-spacing:-2pt;">삼두</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">)</span></p> <p><span style="letter-spacing:-2pt;">트라이 셉스 프레스 다운</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">1. 22.5kg / 15</span><span style="letter-spacing:-2pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-2pt;">/ 4set</span></p></td> <td style="width:107.43pt;height:168.48pt;padding:1.41pt 5.1pt;border:.28pt solid rgb(0,0,0);"> <p><span>목 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">[</span><span>하체</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">, </span><span>어깨</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">]</span></p> <p>워밍업 <span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: 싸이클</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">(</span><span>대퇴사두근</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">)</span></p> <p><span>바벨 스쿼트</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">1. </span><span style="letter-spacing:-1.6pt;">빈봉 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">/ (</span><span style="letter-spacing:-1.6pt;">대략 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">8kg) / 15</span><span style="letter-spacing:-1.6pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">3set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">2. 5kg x 2 / 15</span><span style="letter-spacing:-1.6pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">3set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">(</span><span style="letter-spacing:-1.6pt;">슬굴곡근</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">)</span></p> <p><span style="letter-spacing:-1.6pt;">라잉 레그컬</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">1. 30kg / 15</span><span style="letter-spacing:-1.6pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">/ 5set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">(</span><span style="letter-spacing:-1.6pt;">어깨</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">)</span></p> <p><span style="letter-spacing:-1.6pt;">스캡션과 슈럭</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">1. 6kg / 15</span><span style="letter-spacing:-1.6pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.6pt;">/ 5set</span></p> <p><span>달리기 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">20</span><span>분 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">/ 2km</span></p></td> <td style="width:107.41pt;height:168.48pt;padding:1.41pt 5.1pt;border:.28pt solid rgb(0,0,0);"> <p><span>금 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">[</span><span>등</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">, </span><span>이두</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">]</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;"><span style="font-family:'굴림';">워밍업 </span><span lang="en-us" style="letter-spacing:0pt;">: 싸이클</span></span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">(</span><span>등 상부</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">)</span></p> <p><span>로잉 머신 </span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">1. 25kg / 15</span><span style="letter-spacing:-1.8pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 5set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">(</span><span style="letter-spacing:-1.8pt;">광배근</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">)</span></p> <p><span style="letter-spacing:-1.8pt;">랫풀다운</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">1. 20kg / 15</span><span style="letter-spacing:-1.8pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 5set</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">(</span><span style="letter-spacing:-1.8pt;">이두</span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">)</span></p> <p><span style="letter-spacing:-1.8pt;">덤벨 </span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">1. 7kg / 15</span><span style="letter-spacing:-1.8pt;">회 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 5set</span></p> <p><span style="letter-spacing:-1.8pt;">달리기 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">10</span><span style="letter-spacing:-1.8pt;">분 </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:-1.8pt;">/ 1.2km</span></p></td></tr></tbody></table></div> <div><br></div>
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