안녕하세요 오랜만에 인사드려요 ㅎㅎ <div><br></div> <div>그동안 바쁜일이 많아서 영상을 못찍었어요 ㅠㅠ</div> <div><br></div> <div>이번 영상은 </div> <div><br></div> <div>어느정도 기본적인 웨이트 운동 방법을 숙지한 상태의 초급자용 2분할 루틴입니다</div> <div><br></div> <div><br></div> <div>헬스 입문하시는분들은 어려울수 있으니 </div> <div><br></div> <div>제 영상중 헬스장 처음왔을때 하는 운동 영상을 보시면 될거같아요 </div> <div><br></div> <div>기초적인 운동들로 구성되여 있지만 </div> <div><br></div> <div>트레이너 도움을 받아 어느정도 자세와 방법을 숙지한후 따라하시는게 좋습니다</div> <div><br></div> <div><br></div> <div>이번에는 영상찍는데 저희센터 회원님이신 아나운서 이은지님과 마스터쉐프코리아 출연하셨던 홍다현님이 <span style="font-size:9pt;line-height:1.5;">도와주셨습니다 ^^</span></div> <div><br></div> <div><div>분할운동이란 2일~4일 에 걸쳐서 근육 부위별로 나눠서 운동하는걸 말합니다</div> <div><br></div> <div>근육은 회복할때 성장하기 때문에 오늘 했던 운동은 내일은 쉬어주어 그 부위를 휴식해 주어야 합니다 </div> <div><br></div> <div>운동후 다음날 운동부위에 약간의 근육통이 지속적으로 오게 해주는것이 좋습니다</div> <div><br></div> <div>저같은경우 주로 여자회원님들은 분할을 앞쪽근육,뒷쪽근육 또는 미는운동,당기는운동 으로 나누어요 </div> <div><br></div> <div><br></div> <div>약 1시간~1시간반 소요되며 전부 다 하실필요는 없구 부위별로 두가지운동씩만 해주셔도 돼요</div></div> <div><br></div> <div><br></div> <div><br></div> <div><div>1.00:00 Warm up Treadmill (5minute)</div> <div>2.00:11 Warm up Stretching</div> <div>3.00:29 Warm up Rotator Cuff Stretching</div> <div>4.01:06 Bench Press (15Reps , 3Set)</div> <div>5.02:07 Chest Stretching (10Sec)</div> <div>6.02:14 Incline Dumbbell Press (15Reps , 2Set)</div> <div>7.02:43 Chest Stretching (10Sec)</div> <div>8.02:51 Leg Extension (15Reps , 2Set)</div> <div>9.03:23 Smith Machine Squat (15Reps , 3Set)</div> <div>10.04:09 Split Squat (15Reps , 2Set)</div> <div>11.05:06 Leg Stretching (10Sec)</div> <div>12.05:29 Leg Raise (15Reps , 2Set)</div> <div>13.06:15 Oblique Crunch (10Reps , 2Set)</div> <div>14.06:43 Abdominal Stretching (10Sec)</div> <div>15.06:57 Belt Massage</div> <div>16.07:07 Aerobic Exercise (20~30Minute)</div> <div> 4~7가슴운동, 8~11하체운동, 12~14복부운동</div></div> <div><iframe width="560" height="315" src="https://www.youtube.com/embed/vDOSYzstqlA" frameborder="0"></iframe><br></div> <div><br></div> <div><div><br></div></div> <div><br></div> <div><br></div> <div><div>1. 00:00 Warm up <span style="font-size:9pt;line-height:1.5;">Treadmill (5minite)</span></div> <div>2. 00:05 Warm up <span style="font-size:9pt;line-height:1.5;">Rotator Cuff Stretching</span></div> <div>3. 00:32 Dumbbell Shoulder Press (<span style="font-size:9pt;line-height:1.5;">15Reps, 3Set)</span></div> <div>4. 01:33 Shoulder Stretching (<span style="font-size:9pt;line-height:1.5;">10Sec)</span></div> <div>5. 01:51 Lateral Raise (<span style="font-size:9pt;line-height:1.5;">15Reps, 2Set)</span></div> <div>6. 02:21 Bentover Lateral Raise (<span style="font-size:9pt;line-height:1.5;">15Reps, 2Set)</span></div> <div>7. 02:51 Lat Pull Down (<span style="font-size:9pt;line-height:1.5;">15Reps, 2Set)</span></div> <div>8. 03:30 Lat Stretching (<span style="font-size:9pt;line-height:1.5;">10Sec)</span></div> <div>9. 03:57 One Arm Dumbbell Row (<span style="font-size:9pt;line-height:1.5;">15Reps, 2Set)</span></div> <div>10. 04:46 Dead Lift (<span style="font-size:9pt;line-height:1.5;">15Reps, 2Set)</span></div> <div>11. 05:34 Leg Curl (<span style="font-size:9pt;line-height:1.5;">15Reps, 2Set)</span></div> <div>12. 06:02 Back Lunge (<span style="font-size:9pt;line-height:1.5;">20Reps, 2Set)</span></div> <div><span style="font-size:9pt;line-height:1.5;">  3~6 어깨운동, 7~9 등운동, 10~12 햄스트링,힙운동</span></div></div> <div><span style="font-size:9pt;line-height:1.5;"><iframe width="560" height="315" src="https://www.youtube.com/embed/imJevjyk3KA" frameborder="0"></iframe><br></span></div> <div><span style="font-size:9pt;line-height:1.5;"><br></span></div> <div><span style="font-size:9pt;line-height:1.5;"><br></span></div> <div><span style="font-size:9pt;line-height:1.5;"><br></span></div> <div><span style="font-size:9pt;line-height:1.5;"><br></span></div> <div><div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><b>항상 영상 봐주시고 추천해주시고 스크랩해주시고 댓글 달아주시는 분들 너무 감사해요!</b></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><b>헬스 입문</b></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">헬스장 처음 갔는데 뭐부터 뭘 해야할지 막막한분들 제가 딱! 정해드릴게요</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237596" target="_blank">http://todayhumor.com/?bestofbest_237596</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">헬스를 시작하기 전에 꼭 알아야할 헬스장 에티켓,비매너 행동</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_252556" target="_blank">http://todayhumor.com/?bestofbest_252556</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><b>헬스 초보</b></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">운동초보를 위한 스쿼트,런지,데드리프트 쉽게 마스터하기</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_236704" target="_blank">http://todayhumor.com/?bestofbest_236704</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">운동초보를 위한 푸쉬업(팔굽혀펴기) 운동 연습 루틴</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237230" target="_blank">http://todayhumor.com/?bestofbest_237230</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">초보자도 가능한 맨몸 복근운동 10가지 루틴(집에서도 가능해요)</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237350" target="_blank">http://todayhumor.com/?bestofbest_237350</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">초보자용 케틀벨 스윙 올바른자세와 잘못된자세 그리고 스윙 응용동작몇가지</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?humorbest_1229751" target="_blank">http://todayhumor.com/?humorbest_1229751</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">초보자용 케틀벨 서킷트레이닝(체지방감량,심폐체력,유산소)</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?humorbest_1226691" target="_blank">http://todayhumor.com/?humorbest_1226691</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">힙 운동의 최고봉 워킹런지(Walking Lunge) 배우기</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237438" target="_blank">http://todayhumor.com/?bestofbest_237438</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">하체운동 런지 응용동작(홈트레이닝)</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_90286" target="_blank">http://todayhumor.com/?diet_90286</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">케틀벨 내전근(허벅지안쪽),골반유연성 운동</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_89605" target="_blank">http://todayhumor.com/?diet_89605</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">허리디스크,요통완화 를 위한 난이도별 허리 강화운동과 허리 스트레칭법</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_239067" target="_blank">http://todayhumor.com/?bestofbest_239067</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">잘못하면 독이되는 운동들, 헬스장에서 흔히 실수하는 운동, 거꾸리사용법</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_92830" target="_blank">http://todayhumor.com/?diet_92830</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">탄력있는 허벅지와 엉덩이 만들기 (벤치를 이용한 하체운동 루틴)</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_250018" target="_blank">http://todayhumor.com/?bestofbest_250018</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><b>헬스 중급</b></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">중급자용 반동머슬업(Kipping Muscle up) 연습 루틴</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_90762" target="_blank">http://todayhumor.com/?diet_90762</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">무반동 머슬업 성공기 와 머슬업훈련 운동</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?humorbest_1246322" target="_blank">http://todayhumor.com/?humorbest_1246322</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">헬스 웨이트트레이닝 부위별 운동 기본루틴</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_248608" target="_blank">http://todayhumor.com/?bestofbest_248608</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><b>순환운동,TABATA Workout, 인터벌트레이닝 (영상보며 따라하세요)</b></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">하루 4분운동 영상보며 따라하기 타바타TABATA ,전신운동 2가지</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_239628" target="_blank">http://todayhumor.com/?bestofbest_239628</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">하루 4분운동 영상보며 따라하기 타바타TABATA(하체,유산소)</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_240914" target="_blank">http://todayhumor.com/?bestofbest_240914</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">하루4분운동 영상보며 따라하기 자이언트세트(복근운동5가지)</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_92643" target="_blank">http://todayhumor.com/?diet_92643</a></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><br></span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;">하루 4분운동 영상보며 따라하기 타바타TABATA(하체,복근,유산소)</span></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><span style="line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_250801" target="_blank">http://todayhumor.com/?bestofbest_250801</a></span></font></div></div></div>