<p class="MsoNormal">웨이트 운동은 초보 수준 입니다.</p> <p class="MsoNormal">월요일 부터 금요일까지 아래와 같이 운동을 진행할려고 하는데요,</p> <p class="MsoNormal">추가 할 운동이나, 빼야 할 운동이 있으면 조언 부탁 드립니다.</p> <p class="MsoNormal">다른 조언도 상관 없으니, 부탁 좀 드릴께요. ^^</p> <p class="MsoNormal"><br /></p> <p class="MsoNormal"><br /></p> <p class="MsoNormal">주간 운동 계획표<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 38pt; text-indent: -18pt"><span lang="EN-US" style="font-family: Wingdings">l<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>코어강화운동<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>플랭크<span lang="EN-US"> ( 30</span>초 <span lang="EN-US">x 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>사이드 플랭크<span lang="EN-US"> ( 30</span>초<span lang="EN-US"> x 3</span>세트 <span lang="EN-US">)<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>힙 브릿지<span lang="EN-US"> ( </span>힙업<span lang="EN-US"> 15</span>초<span lang="EN-US"> x 12</span>회 <span lang="EN-US">x 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 38pt; text-indent: -18pt"><span lang="EN-US" style="font-family: Wingdings">l<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>스콰트<span lang="EN-US"> ( </span>짐볼이용<span lang="EN-US"> 20</span>회<span lang="EN-US"> x 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 38pt; text-indent: -18pt"><span lang="EN-US" style="font-family: Wingdings">l<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>데드리프트<span lang="EN-US"> ( 10kg 12</span>회<span lang="EN-US"> x 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 38pt; text-indent: -18pt"><span lang="EN-US" style="font-family: Wingdings">l<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>가슴 운동<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>덤벨 벤치 프레스<span lang="EN-US"> ( 15kg 12 </span>회<span lang="EN-US"> -> 20kg 12</span>회<span lang="EN-US"> -> 25kg 12</span>회 <span lang="EN-US">) </span>중간에 푸쉬업<span lang="EN-US"> 5</span>회<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 38pt; text-indent: -18pt"><span lang="EN-US" style="font-family: Wingdings">l<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>어깨 운동<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>사이드 레터럴 레이즈<span lang="EN-US"> ( 12</span>회<span lang="EN-US"> -> 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>얼터네이트 프런트 레이즈<span lang="EN-US"> ( 12</span>회<span lang="EN-US"> -> 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>벤트 오버 래터럴 레이즈<span lang="EN-US"> ( 12</span>회<span lang="EN-US"> -> 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 38pt; text-indent: -18pt"><span lang="EN-US" style="font-family: Wingdings">l<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>복근 운동<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>크런치<span lang="EN-US"> ( 12</span>회<span lang="EN-US"> -> 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>리버스 크런치<span lang="EN-US"> ( 12</span>회<span lang="EN-US"> -> 3</span>세트<span lang="EN-US"> )<o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 38pt; text-indent: -18pt"><span lang="EN-US" style="font-family: Wingdings">l<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>런닝머신 또는 사이클<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>런닝머신<span lang="EN-US"> 30 </span>분<span lang="EN-US"><o:p></o:p></span></p> <p class="MsoListParagraph" style="margin-left: 60pt; text-indent: -20pt"><span lang="EN-US" style="font-family: Wingdings">n<span style="font-size: 7pt; line-height: normal; font-family: 'Times New Roman'"> </span></span>사이클<span lang="EN-US"> ( Level 10 x </span>스피드<span lang="EN-US"> 10 x 30 </span>분<span lang="EN-US"> )</span></p>
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