프리레틱스도 벌써 내일이랑 모래까지하면 4주차로 끝나요, <div>벌써 4주가 지났슴 !!! 열심히 운동 합시다.</div> <div><br></div> <div><div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"> <div> <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;">8kg 덤벨 10개씩 3세트</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 (20/10) 2세트</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 8분36초 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><span style="font-weight:700;">복근운동 5가지 동작 (20/10) 4세트</span></div> <div><span style="font-weight:700;"><br></span></div> <div><span style="font-weight:700;">1. 브이업</span></div> <div><span style="font-weight:700;">2.</span></div> <div><span style="font-weight:700;">3.</span></div> <div><span style="font-weight:700;">4. 레그레이즈</span></div> <div><span style="font-weight:700;">5. </span></div> <div><span style="font-weight:700;"><br></span></div> <div><span style="font-weight:700;">앉아서 다리는 앞으로 살짝 구부린상태에서 짐볼(6kg) 들고 양쪽으로 와따가따 100회</span></div> <div><span style="font-weight:700;"><br></span></div> <div><b>딥 10회 5세트</b></div> <div><span style="font-weight:700;font-size:9pt;">풀업 연두색 보조탄력바 (5개씩) 5세트</span></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>푸쉬업 50회</b></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;">런닝 16km 400m , 200m 총두번</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>어제 빡세게했나 더럽게 힘드네요....</b></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>잠도 많이자구....</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;"><div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/201802/15180129931e7231a062ee434a94cb27bf18b043b6__mn417634__w485__h307__f26215__Ym201802.png" alt="스크린샷 2018-02-07 오후 11.15.49.png" style="border:none;width:320px;height:203px;" filesize="26215"></div> <div style="text-align:left;"><br></div> <div style="text-align:left;">이번에 다시 식단관리 들어갈려고 합니다.</div>요렇게 주문해서 아침 점심 저녁 운동끝나고 등 먹을려고 준비중이에요..</div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">라면을 거진 2~3달 안먹었는데.. 내일은 라면먹을려구요..</div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">주문한거 오면 그날부터 시작입니다. </div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">빠이팅 해요.</div>
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