<div>헬스장 처음갔을때 뭐부터 뭘해야할지 막막하신분들 , 뭐뭐해라 딱 정해줬으면 좋겠다 하시는분들</div> <div><br></div> <div>제가 딱! 정해드릴게요 이렇게만 하세요 ㅎㅎ</div> <div><br></div> <div>회사마다 기계모양은 다르지만 대부분 헬스장에 있는 운동들 이에요 </div> <div><br></div> <div>운동 처음 1달~2달 정도는 이 루틴으로 충분해요 ^^</div> <div><br></div> <div>1~2달후에는 근력운동을 분할운동으로 바꾸고</div> <div><br></div> <div>부위별로 프리웨이트를 하나씩 배워보세요 ^^</div> <div><br></div> <div><iframe width="560" height="315" src="https://www.youtube.com/embed/GRQP5Lwph30" frameborder="0"></iframe><br></div> <div>00:00 웜업 트레드밀</div> <div>00:30 동적스트레칭</div> <div>00:59 본운동(근력운동) </div> <div><b><br></b></div> <div><b>머신 근력운동 기본자세</b></div> <div>등     lat pull down (가슴허리 펴고 어깨 으쓱대지 않고 견갑골 수축하면서 귀 아래까지 당겨주세요)</div> <div>가슴  chest press (가슴허리 펴고 손잡이 위치가 겨드랑이 옆에 오도록 맞추세요)</div> <div>어깨  shoulder press (가슴허리 펴고 목(승모근)에 힘들어가지 않게, 으쓱하지 않게 밀어주세요)</div> <div>하체  leg press (뒷꿈치에 힘을 실어주시고 무릎은 다 펴지기 직전까지만)</div> <div>       leg extension </div> <div>       leg curl</div> <div>복부  crunch (목에 힘이 들어가는경우 영상처럼 수건으로 목뒤를 받쳐주세요)</div> <div>       leg raise (다리를 내릴때 허리가 아치 되지 않게)</div> <div><b>근력운동 기본 호흡법은 힘쓰는동작에 내쉬세요</b></div> <div><br></div> <div>02:04 본운동 (유산소운동)</div> <div>02:17 정리운동</div> <div><br></div> <div><b><br></b></div> <div><b><br></b></div> <div><b><br></b></div> <div><b><font size="3">항상 영상 봐주시고 추천해주시고 스크랩해주시고 댓글 달아주시는 분들 너무 감사해요!</font></b></div> <div><br></div> <div><span style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">운동초보를 위한 스쿼트,런지,데드리프트 쉽게 마스터하기</font></span></div> <div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_236704" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?bestofbest_236704</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">하체운동 런지 응용동작(홈트레이닝)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_90286" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?diet_90286</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">케틀벨 내전근(허벅지안쪽),골반유연성 운동</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_89605" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?diet_89605</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">초보자용 케틀벨 서킷트레이닝(체지방감량,심폐체력,유산소)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?humorbest_1226691" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?humorbest_1226691</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">좋은 퍼스널 트레이너 고르는 방법 (헬스클럽Tip)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?humorbest_1227083" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?bestofbest_237429</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">반동머슬업(Kipping Muscle up) 연습 루틴 (중급자이상)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?diet_90762" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?diet_90762</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">운동초보를 위한 푸쉬업(팔굽혀펴기) 운동 연습 루틴</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237230" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?bestofbest_237230</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">초보자용 케틀벨 스윙 올바른자세와 잘못된자세 그리고 스윙 응용동작몇가지</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?humorbest_1229751" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?humorbest_1229751</font></a></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2">초보자도 가능한 맨몸 복근운동 10가지 루틴(집에서도 가능해요)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237350" style="color:#0000ff;text-decoration:none;"><font size="2">http://todayhumor.com/?bestofbest_237350</font></a></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:21.6px;"><span style="line-height:normal;"><font size="2">힙 운동의 최고봉 워킹런지(Walking Lunge) 배우기</font></span></div> <div><font face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><span style="line-height:normal;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237438">http://todayhumor.com/?bestofbest_237438</a></span></font></div> <div><font face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><span style="line-height:normal;"><br></span></font></div> <div><span style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;line-height:normal;"><font size="2">운동 시작하고 내 몸에 생긴 긍정적 변화들과 몸자랑 사진 (일기체)</font></span></div> <div><font face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><span style="line-height:normal;"><a target="_blank" href="http://todayhumor.com/?bestofbest_237482">http://todayhumor.com/?bestofbest_237482</a></span></font></div>