오늘부로 한달간의 프리레틱스 맛보기 운동이 끝났습니다. <div>독감걸린 일주일 빼구요 몸도 변화가 많이 있었네요.</div> <div><br></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><span style="font-weight:700;">몸풀기 운동</span></span></font></span></div> <div><span><span><span style="font-weight:700;"><br></span></span></span></div> <div><span><span><span style="font-weight:700;">스트레칭</span></span></span></div> <div><span style="font-weight:700;font-size:9pt;">런닝 10분 (9~11km)</span></div> <div><b>삼두 운동</b></div> <div><span style="font-weight:700;"><br></span></div> <div><span style="color:#ff0000;font-size:large;"><span style="font-weight:700;">준비운동</span></span></div> <div><span><span><span style="font-weight:700;"><br></span></span></span></div> <div><span><span><span style="font-weight:700;">플랭크2단계 </span></span></span></div> <div><span><span><span style="font-weight:700;">4가지동작 (30/10) 5세트</span></span></span></div> <div><span><span><span style="font-weight:700;"><br></span></span></span></div> <div><span><span><span style="font-weight:700;">1. 플랭크</span></span></span></div> <div><span><span><span style="font-weight:700;">2. 사이드플랭크 왼쪽</span></span></span></div> <div><span><span><span style="font-weight:700;">3. 사이드플랭크 오른쪽</span></span></span></div> <div><span><span><span style="font-weight:700;">4. 슈퍼맨자세</span></span></span></div> <div><span><span><span style="font-weight:700;"><br></span></span></span></div> <div><span><span style="font-weight:700;">쩜핑잭 (20/10) 10라운드 (타바타)</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span style="color:#ff0000;font-size:large;"><span><span style="font-weight:700;">본운동 (메티스)</span></span></span></div> <div><span><span><span style="font-weight:700;"><br></span></span></span></div> <div><span><span style="font-weight:700;">1R</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">버핏 10</span></span></div> <div><span><span style="font-weight:700;">클라이밍 10</span></span></div> <div><span><span style="font-weight:700;">하이쩜프 10 </span></span></div> <div><span><span><span style="font-weight:700;"><br></span></span></span></div> <div><span><span style="font-weight:700;">2R</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div> <div><span><span style="font-weight:700;">버핏 25</span></span></div> <div><span><span style="font-weight:700;">클라이밍 25</span></span></div> <div><span><span style="font-weight:700;">하이쩜프 25 </span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">3R</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div> <div><span><span style="font-weight:700;">버핏 10</span></span></div> <div><span><span style="font-weight:700;">클라이밍 10</span></span></div> <div><span><span style="font-weight:700;">하이쩜프 10 </span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">*쉬는 시간 없음  7분45초</span></span></div></div></div> <div><span><font size="4" color="#ff0000"><span><span style="font-weight:700;"><br></span></span></font></span></div> <div><span><font size="4" color="#ff0000"><span><span style="font-weight:700;">마무리운동</span></span></font></span></div></div> <div><span><span style="font-weight:700;">복근운동 5가지 동작 (20/10) 4세트</span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">1. 브이업</span></span></div> <div><span><span style="font-weight:700;">2.</span></span></div> <div><span><span style="font-weight:700;">3.</span></span></div> <div><span><span style="font-weight:700;">4. 레그레이즈</span></span></div> <div><span><span style="font-weight:700;">5. </span></span></div> <div><span><span style="font-weight:700;"><br></span></span></div> <div><span><span style="font-weight:700;">앉아서 다리는 앞으로 살짝 구부린상태에서 짐볼(6kg) 들고 양쪽으로 와따가따 100회</span></span></div> <div>딥 10회 5세트</div> <div><br></div> <div>줄럼기 3분/30초 (5R)</div> <div>런닝 400 (16km)</div> <div><br></div> <div><br></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><br></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">--------------------------</div></div> <div>끝났어요. 끝났네요.</div> <div>다음주부턴 크로스핏 다시 들어갑니다. </div> <div>인바디도 처음으로 체지방량 19% 정상으로 들어왔구요.</div> <div>몸무계는 별루 안줄었는데 지방감량 4kg때로 줄었네요.</div> <div><br></div> <div>모두 불금 잘 보내세요~</div>