<font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>오늘은 다리를 조자부렷써여~</b></font> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>정말 첫째주 아프로디테가 정말 미치도록 힘든것도 있었지만 </b></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>그운동을 해서 지금 하체는 어느정도까진 버티는거 같네요 ㅎㅎ<br></b></font> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><div><span><font size="4" color="#ff0000"><span style="font-weight:700;">몸풀기 운동</span></font></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">스트레칭</span></span></div> <div><span><span style="font-weight:700;">런닝 10분 (10km)</span></span></div> <div><span><span style="font-weight:700;">이두 (10kg 봉으로만) 10개씩 5세트</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><font size="4" color="#ff0000"><span style="font-weight:700;">준비운동</span></font></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">플랭크2단계 </span></span></div> <div><span><span style="font-weight:700;">4가지동작 (30/10) 5세트</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">1. 플랭크</span></span></div> <div><span><span style="font-weight:700;">2. 사이드플랭크 왼쪽</span></span></div> <div><span><span style="font-weight:700;">3. 사이드플랭크 오른쪽</span></span></div> <div><span><span style="font-weight:700;">4. 슈퍼맨자세</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span style="font-weight:700;">쩜핑잭 (30/10) 3세트</span></div> <div><span style="font-weight:700;"><br></span></div> <div><span style="color:#ff0000;font-size:large;"><span style="font-weight:700;">본운동 (메티스)</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span style="font-weight:700;">1R</span></div> <div><span style="font-weight:700;"><br></span></div> <div><span style="font-weight:700;">버핏 10</span></div> <div><span style="font-weight:700;">클라이밍 10</span></div> <div><span style="font-weight:700;">하이쩜프 10 </span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span style="font-weight:700;">2R</span></div> <div><span style="font-weight:700;"><br></span></div> <div> <div><span style="font-weight:700;">버핏 25</span></div> <div><span style="font-weight:700;">클라이밍 25</span></div> <div><span style="font-weight:700;">하이쩜프 25 </span></div> <div><span style="font-weight:700;"><br></span></div> <div><span style="font-weight:700;">3R</span></div> <div><span style="font-weight:700;"><br></span></div> <div> <div><span style="font-weight:700;">버핏 10</span></div> <div><span style="font-weight:700;">클라이밍 10</span></div> <div><span style="font-weight:700;">하이쩜프 10 </span></div> <div><span style="font-weight:700;"><br></span></div> <div><span style="font-weight:700;">*쉬는 시간 없음 총 6분54초 걸림</span></div></div></div> <div><span><font size="4" color="#ff0000"><span style="font-weight:700;"><br></span></font></span></div> <div><span><font size="4" color="#ff0000"><span style="font-weight:700;">마무리운동</span></font></span></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">복근운동 5가지 동작 (20/10) 4세트</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">1. 브이업</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">2.</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">3.</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">4. 레그레이즈</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">5. </span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">앉아서 다리는 앞으로 살짝 구부린상태에서 짐볼(6kg) 들고 양쪽으로 와따가따 100회</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>프론트 스쿼트 (양쪽 10kg) (봉10kg) </b></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>10개씩 3세트</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>빽 스쿼트 (양쪽 20kg) (봉10kg)</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>10개씩 3세트</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>데드리프트 (양쪽 20kg) (봉10kg)</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>10개씩 3세트</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b><br></b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>풀업 연두색 보조탄력바 (6개씩) 6세트</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>스쿼드 100개</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b><br></b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>런닝 16km 400m</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b><br></b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>하체가 튼튼 정말 튼튼 해진거 같아요.</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>전혀 안힘드네요. 그래도 단계별로 올려야지..</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b><br></b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>내일은 이두 삼두 푸쉬업 턱걸이 딥으로 조집니다 -_-!</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>다들 빠이팅.</b></div>
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