<div>근력/유산소/복부(사이드)</div> <div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">워밍업 </font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">자전거 1단 5분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">스트레칭 5분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">근력</font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><span style="font-size: 9pt; line-height: 1.5">덤벨 컬</span></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><span style="font-size: 9pt; line-height: 1.5"><br /></span></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><span style="font-size: 9pt; line-height: 1.5">1set 3kg 3kg 15회</span></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">2set 4kg 4kg 9회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">3set 4kg 4kg 6회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">4set 3kg 3kg 12회</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">5set 5kg 5kg 4회(-_-;)</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"> <div><span style="font-size: 9pt; line-height: 1.5">해머 컬</span></div> <div><span style="font-size: 9pt; line-height: 1.5"><br /></span></div> <div><span style="font-size: 9pt; line-height: 1.5">1set 3kg 3kg 15회</span></div> <div>2set 4kg 4kg 6회</div> <div>3set 3kg 3kg 15회</div> <div>4set 3kg 3kg 15회</div> <div>5set 3kg 3kg 15회</div> <div><br /></div></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">덤벨 킥백</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"> <div><span style="font-size: 9pt; line-height: 1.5">1set 3kg 3kg 18회</span></div> <div>2set 3kg 3kg 12회</div> <div>3set 4kg 4kg 15회</div> <div>4set 5kg 5kg 10회</div> <div>5set 4kg 4kg 15회</div></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">케이블 프레스 다운</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"> <div><span style="font-size: 9pt; line-height: 1.5">1set 10kg 15회</span></div> <div>2set <span style="line-height: 18px; font-size: 9pt">10kg 15회</span></div> <div>3set 15<span style="line-height: 18px; font-size: 9pt">kg 8회</span></div> <div>4set <span style="line-height: 18px; font-size: 9pt">10kg 12회</span></div> <div>5set 10kg 8회</div></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><b>(복부-사이드)</b></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">스탠딩 킥백 30회 * 2set</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">사이드플랭크하면서 다리들었다내리기 왼, 오 30회씩 * 2set</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">사이드 크런치 왼오 100회씩</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">유산소</font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">속도 6으로 걷기 2분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">속도 7~8.0으로 속도높여가며 빨리 걷기 16분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">속도 6으로 마무리 2분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">총 20분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><font size="3">마무리</font></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">스트레칭 5분</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">다리 마사지 및 다리야 날씬해져라 버둥거림 10분 (예정)</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">오늘의 반성</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">1. </div> <div style="font-family: Gulim; line-height: 21.600000381469727px">괜히 무게 욕심 내지말고 12회-15회 정도 반복할 수 있는 무게로 하자</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">4회가 뭐냐 나님아 ㅠㅠㅠ</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">2.</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">요새 식이가 자꾸 느슨해진다. 정신차리자. 이러다 훅 가.</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">-----</div> <div style="font-family: Gulim; line-height: 21.600000381469727px"><br /></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">혼자 운동한지 2주차가 되었네요 :-)</div></div> <div style="font-family: Gulim; line-height: 21.600000381469727px">그래도 이번주도 주6회 꽉 채워서 운동 했습니다</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">이번에 바꿔본 루틴이 마음에 들어서 이대로 다음주도 해보려고 해요.</div> <div style="font-family: Gulim; line-height: 21.600000381469727px">다게분들 다음주도 화이팅 :-)</div>
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