<div><font size="3">네이버에 가입되어있는 스미골들의 동굴에도 같은 글을 올렸던 작성자 입니다.</font></div> <div><font size="3"></font> </div> <div><font size="3">마른몸이 싫어서 운동을 시작하고 있는 23살 대학생입니다. </font></div> <div><font size="3"></font> </div><font size="3"></font> <div><font size="3">학교 헬스장에서 운동을 하고 있는데 제 운동 백과사전은 스미골들의 동굴 카페 지식들입니다.</font></div><font size="3"></font> <div> </div><font size="3"></font> <div><font size="3">오늘도 운동을 한 후 기분좋게 카페눈팅을 하고 있는데 흥미로운 글이 저를 붙잡아 궁금증을 유발시켰는데요</font></div><font size="3"></font> <div> </div> <div><font size="3">마른몸엔 고중량 저반복이라는 글을 읽은 후 한달간 운동을 하며 피라미드형식(?)처럼 셋트가 올라갈수록 중량도 올리며</font></div> <div><font size="3"></font> </div> <div><font size="3">자연히 무게는 줄어드는 그런운동을 반복해왔습니다만,</font></div> <div><font size="3"></font> </div> <div><font size="3">링크를 걸고 싶으나 회원가입을 하여야 볼 수 있으므로 글을 조금 인용 하겠습니다.</font></div> <div><font size="2"></font> </div> <div><font size="2"></font> </div> <div><font size="2"></font> </div> <div><font size="2"></font> </div> <div> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">[그래서 저는 항상 초보과정에 계신분들에게 15~20회 10~15세트를 강조 합니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">종목당 15~20회 /10~15세트를 모두 소화할수 있는 중량을 찾으셔야 하는겁니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">운동 시작한지 얼마 안되시는 초급과정에 계신 분들은 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">자신의 적정 중량을 찾는데만 최소 한달 많게는 3달도 걸립니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">본격적인 웨이트 트레이닝이라 말할수 있는 중량과의 싸움을 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">시작하시려면 많은 시간을 투자하여 이 적적중량을 하루라도 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">빨리 찾는 것이 지금 현재로서는 목표가 되어야 합니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">이렇게 적정중량을 찾고 각종목당 15~20회 /10~15세트를 무난히</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">완전소화할수 있으면 그때 중량을 올리시는 겁니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">만약 내가 스쿼드를 한다 치면</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">바 양쪽에 10kg짜리 원판 하나씩 꽂고(양쪽 20kg)</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">15회 15세트를 완전히 소화했다!</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">라는 생각이 드시면 그때원판을 추가해서 중량을 늘리시고</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">그 중량으로 또 15회 15세트를 완전히 소화 할때까지 계속 시행하셔야 합니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">아마도 중량을 증가 시키면 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">원판 10kg꽂고 할때 보다 15회 15세트 하시기가 더 힘드실겁니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">하지만 또 증가된 중량으로 목표를 완수 할때까지 노력을 하셔야 하구요</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">중량은 이렇게 증가 시키는 겁니다</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">어떤 분들은 피라미드 세트를 한답시고 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">이런식으로 하시는 분들 계시더라구요 잘못된 간단한 예를 들어보겠습니다(이해를 돕기 위해 최대한 간단한 사이틀로 하겠습니다)</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="color: rgb(255, 0, 0); font-weight: bold; mso-fareast-font-family: 바탕"><font color="#ff0000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"><잘못된 예></span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">벤치 프레스 </span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">1세트 : 20kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">2세트 : 30kg 12회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">3세트 : 40kg 8회</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">이렇게 하십니다. 그리고 한싸이클이 돌아 다시 벤치프레스 운동을 해야할 경우 또 다시</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">벤치 프레스 </span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">1세트 : 20kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">2세트 : 30kg 12회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">3세트 : 40kg 8회 이거 아닙니다 잘못된거죠...</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="color: rgb(255, 0, 0); font-weight: bold; mso-fareast-font-family: 바탕"><font color="#ff0000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"><올바른 예></span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">벤치프레스 </span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">1세트 : 20kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">2세트 : 20kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">3세트 : 20kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">그리고 한싸이클이 돌아 다시 벤치프레스 운동을 해야할 경우 또 다시</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">벤치 프레스 </span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">1세트 : 30kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">2세트 : 30kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">3세트 : 30kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">이런식으로 횟수와 세트를 고정 해놓고 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">어느 한 중량에 대해 자신이 목표한 횟수와 세트를 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">완벽히 소화 할 때 까지 계속 유지 하시고 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">완벽히 소화됬다 싶으면 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">중량 올려서 또 다시 목표에 도달할 때 까지 계속 노력하시고...</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">이렇게 중량 하나를 완벽히 소화하고 마스터 하여 조져놓고 </span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"></span></font></span><font size="2"> </font></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">또 중량을 올려서 완벽히 소화할 때 까지 연습하시고 ...</span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">하셔야 합니다</span></font></span></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><font size="2"><font style="background-color: rgb(255, 255, 255)"><font color="#000000"><span style="font-family: 돋움체; font-size: 12pt">  </span></font></font></font></div> <div><font style="background-color: rgb(255, 255, 255)"><font color="#000000" size="2"></font></font></div><font size="2"></font> <div></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"><잘못된 예></span></font></span></div><font size="2"></font> <div class="바탕글"><span style="font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">벤치 프레스 </span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">1세트 : 20kg 15회</span></font></span></div><font size="2"></font> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">2세트 : 30kg 12회</span></font></span></div><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" size="2" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt"> <div class="바탕글"><span lang="EN-US" style="mso-fareast-font-family: 바탕"><font color="#000000" style="background-color: rgb(255, 255, 255)"><span style="font-family: 돋움체; font-size: 12pt">3세트 : 40kg 8회 </span></font></span></div><font color="#000000" style="background-color: rgb(255, 255, 255)"> <div style="margin: 20px 0px 30px; padding: 0px; font-family: dotum; font-size: 12px"> </div></font> <div style="margin: 20px 0px 30px; padding: 0px; font-family: dotum; font-size: 12px"> </div></span></font></span><font color="#000000" style="background-color: rgb(255, 255, 255)"> <div class="autosourcing-stub"><font size="2"><strong style="padding: 0px 7px 0px 0px">[출처]</strong> </font><a target="_blank" href="http://cafe.naver.com/golum/228157" target="_blank"><font size="2"><벌크업, 고중량저반복, 피라미드 세트의 올바른 이해 Ⅱ>-초급과정 필독 바랍니다 (스미골들의 동굴(살찌기/몸짱/헬스/운동))</font></a><font size="2"> <span style="padding: 0px 7px 0px 5px">|</span><strong style="padding: 0px 7px 0px 0px">작성자</strong> </font><a target="_blank" href="http://cafe.naver.com/golum.cafe?iframe_url=/CafeMemberNetworkView.nhn%3Fm=view%26memberid=kyo93" target="_blank"><font size="2">kyo93</font></a></div></font></div> <div> <div><font size="2"></font></div><br /></div> <div><font size="2"></font> </div> <div><font size="2"></font> </div><font size="2"></font> <div><font size="3">저는 일주일에 가슴-등-하체 / 벤치,푸쉬업 - 데드,풀업- 스쿼트,런지</font></div><font size="3"></font> <div><br /></div><font size="3"></font> <div><font size="3">이순서로 동작을 반복하며 운동을 하는데</font></div><font size="3"></font> <div><span style="line-height: 1.5; font-size: 9pt"><br /></span></div><font size="3"></font> <div><span style="line-height: 1.5; font-size: 9pt"><font size="3">문제는 중량입니다. 벤치의 경우 처음 30kg으로 12회 세트를 한 후 저는 중량을 올려서 운동을 시작합니다.</font></span></div><font size="3"></font> <div><span style="line-height: 1.5; font-size: 9pt"><br /></span></div><font size="3"></font> <div><font size="3">자연스럽게 12회에 도달하지 못하구요 그렇게 반복해서 5셋트 정도 되면 45-50kg 까지 중량을 올리는데</font></div><font size="3"></font> <div><br /></div><font size="3"></font> <div><font size="3">마인드 컨트롤 하며 하나만 하자고 하며 한개 성공시킨 후 운동을 끝냅니다.</font></div><font size="3"></font> <div><br /></div><font size="3"></font> <div><font size="3">그후에 푸쉬업을 하며 가슴을 조금 이라도 자극시켜주려 하고 있습니다.</font></div><font size="3"></font> <div><br /></div><font size="3"></font> <div><font size="3">데드리프트나 스쿼트도 비슷한 방식으로 셋트가 끝나면 중량을 올리고 횟수가 떨어지며 운동을 반복하고 있는데</font></div><font size="3"></font> <div><br /></div><font size="3"></font> <div><font size="3">저 글을 보니 왠지 제가 운동을 잘못하고 있다는 생각이 떠나질 않아서 질문 게시글을 남깁니다</font></div><font size="3"></font> <div><br /></div><font size="3"></font> <div><font size="3">조금은 긴 글이 되었지만 읽어 주셔서 감사하시고 저에게 조언이 되는 말 부탁드리겠습니다</font></div>