<div> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">1. </span><span style="font-weight:bold;">뱃살을 좀 빼고싶어요</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">..</span><span style="letter-spacing:0pt;font-weight:bold;">ㅜㅜ </span><span style="font-weight:bold;">뱃살만 좀 빨리 뺄 수 없을까요</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">?</span></p> <p><span lang="en-us" style="font-family:'바탕';"> </span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">- </span>먼저<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span><u>지방은 한 부분만 빠지지 않아요</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span></u>몸 전체가 양파껍질처럼 조금씩 조금씩 빠지기 때문에 뱃살을 빼고 싶다면 곧<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>몸 전체 지방을 빼야한다는 것이에요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>복근운동<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">(</span>윗몸일으키기<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">)</span>은 매우 좋은 운동이지만 뱃살을 빼고 싶다면 몸 전체를 이용하는 운동을 해서 대사량 전체를 늘려야 합니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>꼭 기억하세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>지방은 다 같이 빠진다는 것<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>그리고 <u>가장 최근에 살이 찐 곳부터</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span></u><u>빠진다는 것</u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span>기억하세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">~!</span></p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">2. </span><span style="font-weight:bold;">다이어트 시 도움이 되는 습관이 있을까요</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">?</span></p> <p><span lang="en-us" style="font-family:'바탕';"> </span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">- </span>네<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span>먼저 가장 원초적이지만 가장 많은 도움이 되는 습관들을 소개하자면 <u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘1)</span></u><u>충분한 숙면</u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">2)</span></u><u>물 많이 마시기</u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>가 있습니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. 23</span>시<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">~</span>새벽<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">2</span>시경은 몸의 대사가 가장 활발할 시기입니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>말하자면 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span>가만히 있어도 살이 빠지는<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘ </span>기적의 시간입니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>그리고 물을 많이 마시면 <u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span></u><u>장기의 활성화</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">-></span></u><u>노폐물배출 및 대사활성</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">-></span></u><u>지방 분해</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span></u>가 이루어집니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">.</span></p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">3. </span><span style="font-weight:bold;">식단관리</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">.. </span><span style="font-weight:bold;">너무 어려워요</span><span style="letter-spacing:0pt;font-weight:bold;">ㅜㅜ</span><span style="font-weight:bold;">채식에다가</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">.. </span><span style="font-weight:bold;">저녁굶기</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">.. </span><span style="font-weight:bold;">너무 힘듭니다</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">..</span></p> <p><span lang="en-us" style="font-family:'바탕';"> </span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">- </span>이제 단순한 다이어트는 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">No! </span>식단관리는 다이어트 시 상당히 중요한 요소입니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>그러나 생각하시는 것 만큼 심각한 것은 아닙니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>지켜주실 것은 <u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘1) </span></u><u>하루 세끼 챙겨먹기</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span></u><span lang="en-us" style="font-family:'바탕';"> </span>아침을 거르면 이후 점심이나 저녁을 먹을 때 지방축적호르몬수치가 활성화되어<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">(</span>아침을 먹지 않아 몸이 두려움을 느끼고 지방축적<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">) </span>같은 양<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span>같은 음식을 먹어도 살이 더 찌는 역효과가<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">..! </span>하루세끼는 그냥 일반식을 드시면 됩니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>그리고 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span>간식<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span>은 과일을 제외한 가공식품은 일체 드시지 않는 것이 좋습니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">!</span><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">(*</span></u><u>열대과일은 열량이 높아요</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span></u><u>자제하기</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">!)</span></u><span lang="en-us" style="font-family:'바탕';"> </span>하루세끼만으로도 하루 필요열량은 충분해졌습니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>남는 열량은 모두 지방으로 축적한다는 것<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">.. </span>기억하세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘2) </span></u><u>저녁은 최소 취침</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">4</span></u><u>시간전에 끝내기</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span></u><span lang="en-us" style="font-family:'바탕';"> </span>우리 몸은 <u>잠이 듬과 동시에 장기도 </u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">STOP!</span></u><span lang="en-us" style="font-family:'바탕';"> </span>정지합니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>위에 음식물이 남아있다면 그대로 정지<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">.. </span>아침에 속이 안좋아지고 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">-> </span>아침을 거르고 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">-> </span>점심에 지방축적호르몬 폭발<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>악순환이 됩니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>그리고 위에 언급했던 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span>가만히 있어도 살이 빠지는 기적의 시간<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>이 무의미해집니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>취침까지 최소 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">4</span>시간전에 저녁식사는 끝을 내세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">!</span></p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">4. </span><span style="font-weight:bold;">운동방법이 너무 다양하고 복잡해요</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">! </span><span style="font-weight:bold;">혼자서 시작하기 막막합니다</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">.</span></p> <p><span lang="en-us" style="font-family:'바탕';"> </span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">- </span>가장 좋은 방법은 코치에게 물어보세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>성심성의 것 알려드리겠습니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>운동경험이 전혀 없는 초보자분이나 근육량이 적으신 분들은 <u>대 근육 운동</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">(</span></u><u>가슴</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span></u><u>등</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span></u><u>하체</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">)</span></u><u>을 먼저 시작</u>하세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>가슴<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span>등<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">, </span>하체에 인체의 대부분의 근육이 있기 때문에 <u>쉽게 근육량을 늘릴 수 있고 대사에도 직접적으로 연관</u>되어 있습니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>여러분이 아시는 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>스쿼트<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>와<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span>데드리프트<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘ </span>이 두 개의 운동만해도 거의 전신의 근육이 관여합니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>맨몸 스쿼트로 시작해서 중량 스쿼트로 실력을 점차 쌓으세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>데드리프트는 맨몸으로는 운동이 불가능하니 빈 바벨을 들고 천천히 자세를 익히시며 연습하세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">!</span></p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">5. </span><span style="font-weight:bold;">운동 후 근육통은 왜 생기는 것이죠</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">? </span><span style="font-weight:bold;">막으려면 어떻게 해야하나요</span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;font-weight:bold;">?</span></p> <p><span lang="en-us" style="font-family:'바탕';"> </span><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">- </span>간단하게 말해 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>무산소성운동<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’(2</span>분이상 지속 불가능한 강도의 운동을 말함<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">)</span>을 하게되면 <u>해당 근육에 </u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span></u><u>젖산</u><u><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span></u><u>이라는 피로 물질이 쌓이게</u><span lang="en-us" style="font-family:'바탕';"> </span>됩니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>이 물질이 쌓이면 <u>해당근육이 뻣뻣해지며 더 이상의 운동이 불가능하게 되고 후에 통증을 유발</u>하게 됩니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>이 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>젖산<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span>을 없애려면 어떻게 해야할까요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">? </span>방법은 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>유산소성운동<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’(</span>장시간 유지가능한 강도의 운동<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">)</span>에 있습니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>통증을 유발하는 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">‘</span>젖산<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">’</span>은 산소와 결합하면 다시 에너지원의 재료가 됩니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">. </span>무산소운동이 끝나면 곧바로 탈의실로 가지 마시고 유산소머신에서 가볍게 뛰는 강도로 <span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">10</span>분여 운동해주세요<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">! </span>다음날 몸이 불편하지 않습니다<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">.(</span>근육의 손상<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">(</span>근비대<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">)</span>으로 인한 통증은 시간의 힘을 비는 수 밖에<span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">..)</span></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;"><br></span></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;"><br></span></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">-------------------</span></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;"><br></span></p> <p><span lang="en-us" style="font-family:'바탕';letter-spacing:0pt;">크로스핏 성남 장코치입니다~! 도움이 되셨길 바라며 오늘도 힘찬하루 보내십시오~!</span></p></div>