<div>근육통 + 발목 부상 + 무릎 부상으로 인해 2일간 운동을 쭉 쉬었습니다.</div> <div>몸이 너무 찌뿌둥하더라구요 ㅜㅜ</div> <div>오늘 다시 운동했는데 다행히 2일만에 나은듯해요!!</div> <div>젊은게 좋은가봐요!!(26이면 한창 젊은 때 맞죠??)</div> <div>그럼 다들 화이팅하시고 득근하세유!</div> <div> </div> <div><span lang="en-us" style="color:rgb(255,0,82);letter-spacing:0pt;font-family:'함초롬바탕';">2016.1.21.</span><span style="color:rgb(255,0,82);">목 </span><span lang="en-us" style="color:rgb(255,0,82);letter-spacing:0pt;font-family:'함초롬바탕';">/ 16</span><span style="color:rgb(255,0,82);">일차</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">1. </span><span>체중 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">- </span></div> <div><span>아침 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: 80,4kg</span></div> <div><span>저녁 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: x</span></div> <div> <p></p></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">2. </span><span>식사 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">- </span></div> <div><span>아침 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: </span><span>밥 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">1/2</span><span>공기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>순두부찌개 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>미역국 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>그 외 밑반찬 </span></div> <div><span>점심 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: </span><span>짬뽕 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>탕수육</span></div> <div><span>저녁 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: </span><span>간장계란밥 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">1/2</span><span>공기</span></div> <div> <p></p></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">3. </span><span>운동 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">- </span></div> <div><span>아침 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: </span><span>런닝 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">4.5km + </span><span>스트레칭 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">(</span><span>운동시간 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">50</span><span>분</span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">) </span></div> <div><span>점심 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: </span><span>런닝 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">1.5km + </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">(</span><span>비하인드넥프레스 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>벤치프레스 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>데드리프트 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>스쿼트 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>레그레이즈</span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">) 10</span><span>회</span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">*5set (운동시간 1시간 10분)</span></div> <div><span>저녁 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">: </span><span>런닝 1</span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">km + </span><span>줄넘기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">500</span><span>개 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>이단줄넘기 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">100</span><span>개 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">(</span><span>벤치프레스 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>스쿼트 </span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span>레그레이즈</span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">) 10</span><span>회</span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">*5set (운동시간 1시간)</span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';"></span> </div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">총 운동량 : 런닝 7km + 줄넘기 500개 + 이단줄넘기 100개 + <span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">(</span><span><font face="굴림">벤치프레스 </font></span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span><font face="굴림">스쿼트 </font></span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">+ </span><span><font face="굴림">레그레이즈</font></span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">) 10</span><span><font face="굴림">회</font></span><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">*10set + (데드리프트 + 비하인드넥프레스) 10회*5set </span></span></div> <div><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';"><span lang="en-us" style="letter-spacing:0pt;font-family:'함초롬바탕';">총 운동시간 : 3시간</span></span></div>
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