<div style="text-align:left;">어떻게 운동해야 할지 모르겠다는 분들이 많은 것 같아서 </div> <div style="text-align:left;">'수피의 블로그'에서 발췌해왔습니다</div> <div style="text-align:left;"> </div> <div style="text-align:left;"><img width="565" height="295" alt="1.JPG" src="http://thimg.todayhumor.co.kr/upfile/201707/1500796007b150f989b18d4b469c003764efe5596c__mn260651__w565__h295__f38017__Ym201707.jpg" filesize="38017"></div> <div style="text-align:left;"> </div> <div style="text-align:left;"> </div> <div style="text-align:left;"><font size="3"><strong>1. 운동 목표를 잡기</strong></font></div> <div style="text-align:left;"> </div> <div style="text-align:left;">- 힘과 근육량을 늘릴 것인가?</div> <div style="text-align:left;">- 지방을 빼려는 것인가?</div> <div style="text-align:left;"> </div> <div style="text-align:left;">둘 중 하나를 선택할 것</div> <div style="text-align:left;"> </div> <div style="text-align:left;"><img width="568" height="512" alt="2.JPG" src="http://thimg.todayhumor.co.kr/upfile/201707/150079600932c500a0102749448b88f895b7555222__mn260651__w568__h512__f55189__Ym201707.jpg" filesize="55189"></div> <div style="text-align:left;"> </div> <div style="text-align:left;"> </div> <div style="text-align:left;"><font size="3"><strong>2. 초보자를 위한 프로그램짜기</strong></font></div> <div style="text-align:left;">  </div> <div style="text-align:left;"><strong>- 살 빼려는 분(지방多, 근육多)</strong></div> <div style="text-align:left;"><strong></strong> </div> <div style="text-align:left;">1일: 전신웨이트 + 20분 내외 짧은 유산소</div> <div style="text-align:left;">2일: 40분 이상 긴 유산소</div> <div style="text-align:left;"> </div> <div style="text-align:left;"><u>[추천하는 전신웨이트]</u> </div> <div style="text-align:left;"> </div> <div style="text-align:left;"> <div style="text-align:left;">헬스 초보자들을 위한 8가지 베이직 전신 운동법</div> <div style="text-align:left;"><a target="_blank" href="https://youtu.be/jmznuMHqSGo" target="_blank">https://youtu.be/jmznuMHqSGo</a> / <a target="_blank" href="https://youtu.be/QO0raCbqu3w" target="_blank">https://youtu.be/QO0raCbqu3w</a></div></div> <div style="text-align:left;"> </div> <div style="text-align:left;">암워킹: <a target="_blank" href="https://youtu.be/K3d7EAIlR2k" target="_blank">https://youtu.be/K3d7EAIlR2k</a></div> <div style="text-align:left;">버피테스트: <a target="_blank" href="https://youtu.be/JaUt6wz6vnQ" target="_blank">https://youtu.be/JaUt6wz6vnQ</a> (숙련자) / <a target="_blank" href="https://youtu.be/zHMPpb8_H-E" target="_blank">https://youtu.be/zHMPpb8_H-E</a> (초보자)</div> <div style="text-align:left;">마운틴 클라이머: <a target="_blank" href="https://youtu.be/51_vqEA-Yhs" target="_blank">https://youtu.be/51_vqEA-Yhs</a></div> <div style="text-align:left;">스텝업: <a target="_blank" href="https://youtu.be/MpmbhI6SlXI" target="_blank">https://youtu.be/MpmbhI6SlXI</a></div> <div style="text-align:left;">  </div> <div style="text-align:left;"><img width="574" height="429" alt="3.JPG" src="http://thimg.todayhumor.co.kr/upfile/201707/1500796011711ab6676958481b84d33f115228e3f1__mn260651__w574__h429__f46214__Ym201707.jpg" filesize="46214"></div> <div style="text-align:left;"> </div> <div style="text-align:left;"> <div style="text-align:left;"><strong>- 몸 키우려는 분(근육 少)</strong></div> <div style="text-align:left;"><strong></strong> </div> <div style="text-align:left;">1일: 상체(가슴 / 어깨 / 팔) + 20분내외의 짧고 강한 유산소</div> <div style="text-align:left;">2일: 등 + 하체 웨이트 </div> <div style="text-align:left;"> </div> <div style="text-align:left;"><u>[프로그램 예시] </u></div> <div style="text-align:left;"> </div> <div style="text-align:left;">1. 상체</div> <div style="text-align:left;">푸시업: <a target="_blank" href="https://youtu.be/eKotu-S50tg" target="_blank">https://youtu.be/eKotu-S50tg</a></div> <div style="text-align:left;">스탠딩 덤벨 숄더 프레스: <a target="_blank" href="https://youtu.be/-n66oAP8aPs" target="_blank">https://youtu.be/-n66oAP8aPs</a></div> <div style="text-align:left;">사이드 레터럴 레이즈: <a target="_blank" href="https://youtu.be/OtM2cNSmvTk" target="_blank">https://youtu.be/OtM2cNSmvTk</a></div> <div style="text-align:left;">덤벨 컬: <a target="_blank" href="https://youtu.be/AJ2NsElL5X4" target="_blank">https://youtu.be/AJ2NsElL5X4</a></div> <div style="text-align:left;">케이블 푸시다운: <a target="_blank" href="https://youtu.be/3-M9oe5mWUY" target="_blank">https://youtu.be/3-M9oe5mWUY</a></div> <div style="text-align:left;"> </div> <div style="text-align:left;">2. 등 + 하체 </div> <div style="text-align:left;">랫풀다운: <a target="_blank" href="https://youtu.be/Nw59Ikf81_Q" target="_blank">https://youtu.be/Nw59Ikf81_Q</a></div> <div style="text-align:left;">벤트 오버 덤벨로우: <a target="_blank" href="https://youtu.be/CiCSy2LKLjc" target="_blank">https://youtu.be/CiCSy2LKLjc</a></div> <div style="text-align:left;">루마니안 데드리프트: <a target="_blank" href="https://youtu.be/MJerfdJzki4" target="_blank">https://youtu.be/MJerfdJzki4</a></div> <div style="text-align:left;">레그 프레스: <a target="_blank" href="https://youtu.be/0lvSmzOkeik" target="_blank">https://youtu.be/0lvSmzOkeik</a></div> <div style="text-align:left;">스쿼트: <a target="_blank" href="https://youtu.be/lnJPcQwRURY" target="_blank">https://youtu.be/lnJPcQwRURY</a></div> <div style="text-align:left;">레그 익스텐션: <a target="_blank" href="https://youtu.be/fnm6WdjEK6U" target="_blank">https://youtu.be/fnm6WdjEK6U</a></div> <div style="text-align:left;"> </div> <div style="text-align:left;"><strong>추가참고영상</strong>: 운동분할법 어떻게 정해볼까? [신뚜기] <a target="_blank" href="https://youtu.be/JH9m8bFU8d0" target="_blank">https://youtu.be/JH9m8bFU8d0</a></div></div> <div style="text-align:left;"> </div> <div style="text-align:left;"><img width="562" height="498" alt="4.JPG" src="http://thimg.todayhumor.co.kr/upfile/201707/1500796014c71e3620546d40bf87576fbda7140a0c__mn260651__w562__h498__f73676__Ym201707.jpg" filesize="73676"></div> <div style="text-align:left;"> </div> <div style="text-align:left;"> <div style="text-align:left;">공감이 많이 가는 것 중에 하나가 심폐기능을 많이 기르라는 조언입니다</div> <div style="text-align:left;">저 역시 한달에 한, 두번정도 심폐기능향상을 위한 운동을 하나씩은 꼭 하고 있습니다</div> <div style="text-align:left;">이것 덕분인지는 몰라도 아직까지 긴 정체기는 겪지 않았네요</div> <div style="text-align:left;">운동 초보일 때 지구력을 최대한 많이 길러두는 건 정말 필요하고 중요합니다 </div> <div style="text-align:left;"> </div> <div style="text-align:left;"> </div></div> <div style="text-align:left;"><strong><font size="3">3. 중급자 이상의 프로그램 짜기</font></strong></div> <div style="text-align:left;"> </div> <div style="text-align:left;">- 정체기를 받아들이고 변화로 넘어서라: 중량, 회수, 강도 변화 또는 다른 종목에 도전하기!</div> <div style="text-align:left;">- 운동을 단순화 해라: 3-4개로 근육을 확실하게 조질 수 있도록 집중하자</div> <div style="text-align:left;">- 문제는 보충제가 아니다: 밥부터 잘 먹자</div> <div style="text-align:left;">- 쉴 때 됐다: 휴식기는 필요하다</div> <div style="text-align:left;"> </div> <div style="text-align:left;"><strong>참고영상</strong>: 근력운동 얼마나 하세요? <a target="_blank" href="https://youtu.be/ltXsiiDWxEU" target="_blank">https://youtu.be/ltXsiiDWxEU</a></div> <div style="text-align:left;"> </div> <div style="text-align:left;"><img width="558" height="429" alt="5.JPG" src="http://thimg.todayhumor.co.kr/upfile/201707/150079601611c0a0d32f2a45d784dc205505f16981__mn260651__w558__h429__f47722__Ym201707.jpg" filesize="47722"></div> <div style="text-align:left;"><img width="590" height="565" alt="6.JPG" src="http://thimg.todayhumor.co.kr/upfile/201707/1500796018aa2d805517374273870c1b5c1c095469__mn260651__w590__h565__f72718__Ym201707.jpg" filesize="72718"></div> <div style="text-align:left;"><img width="567" height="333" alt="7.JPG" src="http://thimg.todayhumor.co.kr/upfile/201707/15007960201c98dc2cb05c47ee8f238346c94d0ac9__mn260651__w567__h333__f48864__Ym201707.jpg" filesize="48864"></div> <div><br>이제 막 운동을 하려는 분들에게 많은 도움이 되었으면 좋겠습니다 ㅎㅎㅎ</div> <div> </div> <div> </div> <div>전문을 보시려면 출처에 있는 링크를 클릭해주세요!!!</div>