<div> <p align="left" style="font-family:dotum;line-height:1.8;">3분할 운동이란 근육을 크게 가슴.등.다리 이렇게 3개 나누고</p> <p align="left" style="font-family:dotum;line-height:1.8;">각각의 근육에 연결된 작은 근육들을 합쳐서 3분할로 나눠 운동을 하는겁니다.</p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;">빨간색안에 포함되어있는 파란색들은 한꺼번에 같이 해주시는게 각각의 근육 발달에 도움이 됩니다.</p> <p align="left" style="font-family:dotum;line-height:1.8;">수학이 쉬우면 물리가 쉬운것 처럼요.</p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;">세트와 회수는 써진대로 하시는것보단 각자의 운동량에 따라 가감해주시면 됩니다.</p> <p align="left" style="font-family:dotum;line-height:1.8;">정확한 자세로 15회 이상 가능할 경우 무게를 올리는걸 추천드립니다.</p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;">간단하게 빨간색 하나가 하루라고 생각하시고 총 3일이 걸리는데</p> <p align="left" style="font-family:dotum;line-height:1.8;">그 이후 하루 쉬시거나 유산소 1일을 하시면 됩니다.</p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;">대부분의 이미지는 핸드폰으로 보기 편하게 크기와 용량이 작습니다.</p> <p align="left" style="font-family:dotum;line-height:1.8;">핸드폰으로 보시면서 한단계 한단계 내려가면서 하시면 됩니다.</p> <p align="left" style="font-family:dotum;line-height:1.8;"><span style="line-height:21.6px;">--------------</span><span style="line-height:21.6px;font-size:9pt;">--------------</span><span style="line-height:21.6px;font-size:9pt;">--------------</span><span style="line-height:21.6px;font-size:9pt;">--------------</span></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="6" color="#ff0000">가슴/어깨/삼두</font></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">가슴운동(3세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.바벨 벤치 프레스</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://s-media-cache-ak0.pinimg.com/736x/35/4f/fe/354ffe7fce17ff0accac5751edf25956.jpg" style="font-family:'굴림';line-height:18px;" alt="" filesize="29910"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.덤벨 플라이즈</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Flat_Bench_Dumbbell_Fly_M_WorkoutLabs.png" alt="" filesize="49432"></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.인클라인 덤벨 플라이즈</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Incline_Dumbbell_Fly.png" style="font-family:'굴림';font-size:9pt;line-height:1.5;" alt="" filesize="52714"></p> <p align="left" style="font-family:dotum;line-height:1.8;">4.인클라인 덤벨 프레스</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://s-media-cache-ak0.pinimg.com/736x/63/12/f5/6312f50beb5d808339443d768b5d9b54.jpg" alt="" filesize="31059"></p> <p align="left" style="font-family:dotum;line-height:1.8;">5.스트레이트 암 덤벨 풀오버</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://www.tigermuaythai.com/wp-core/wp-content/uploads/2014/11/Dumbbell_Pullover1.png" alt=""></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">어깨운동(3세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.사이트 레터럴 레이즈</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Dumbbell_Lateral_Raise_Power-Partials_F_WorkoutLabs.png" alt="" filesize="43081"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.덤벨 숄더 프레스</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://fuelforwellness.files.wordpress.com/2015/04/neutral-shoulder-press.png" style="font-family:'굴림';font-size:9pt;line-height:1.5;" alt="" filesize="39146"></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.스탠딩 바벨 프레스 비하인드 넥</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://www.building-muscle101.com/images/xpress_behind_neck_main.jpg.pagespeed.ic.0Z2TUOurVy.jpg" alt=""></p> <p align="left" style="font-family:dotum;line-height:1.8;"><span style="line-height:1.8;font-size:9pt;">4.업라이트 바벨 로우</span></p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Barbell_Upright_Row1.png" alt="" filesize="45233"></p> <p align="left" style="font-family:dotum;line-height:1.8;">5.원 암 사이트 레터럴</p> <p align="left" style="font-family:dotum;line-height:1.8;"></p> <div style="text-align:left;"><img src="http://yworkout.com/sites/default/files/exercise-images/0466.png" alt=""></div> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">삼두 운동(6세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1. 삼두 푸쉬다운</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Triceps_Pushdown1.png" alt="" filesize="37461"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.덤벨 한팔 삼두 익스텐션</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://confitdent.com/wp-content/uploads/2012/05/One-Arm-Triceps-Extensions.png" alt=""></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.라잉 덤벨 삼두 익스텐션</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Lying_Tricep_Extension.png" style="font-family:'굴림';font-size:9pt;line-height:1.5;" alt="" filesize="48363"></p> <p align="left" style="font-family:dotum;line-height:1.8;">4.벤치 딥스</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Weighted_Bench_Dip1.png" alt="" filesize="51340"></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><span style="line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="6" color="#ff0000">등/이두/전완근</font></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">등 운동(3세트 10회)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.케이블 풀다운</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Wide-Grip_Lat_Pulldown1.png" alt=""></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.벤트 오버 바벨 로우</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Bent_Over_Barbell_Row1.png" style="font-family:'굴림';font-size:9pt;line-height:1.5;" alt="" filesize="45854"></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.벤트 오버 투 덤벨 로우</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Two_Armed_Bent_Over_Row.png" alt="" filesize="51480"></p> <p align="left" style="font-family:dotum;line-height:1.8;">4.시티드 케이블 로우</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Seated_Low_Cable_Row1.png" alt="" filesize="51819"></p> <p align="left" style="font-family:dotum;line-height:1.8;">5.덤벨 쉬러그</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Dumbbell_Shrug1.png" alt="" filesize="45215"></p> <p align="left" style="font-family:dotum;line-height:1.8;">6.바벨 데드리프트</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://s-media-cache-ak0.pinimg.com/736x/26/c8/11/26c811badddad46a2720063f805a091b.jpg" alt="" filesize="24070"></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">이두 운동(6세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.컨션트레이션 컬</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Concentration_Curls1.png" alt="" filesize="61019"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.바벨 컬</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Barbell_Curl.png" alt="" filesize="45180"></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.해머 컬</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Hammer_Curls1.png" alt="" filesize="43691"></p> <p align="left" style="font-family:dotum;line-height:1.8;">4.프리처 해머 덤벨 컬</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://loseyoself.files.wordpress.com/2015/01/one_arm_dumbbell_preacher_curl1.png" alt=""></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">전완근운동(6세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.벤치 위에서 팜업 바벨 리스트 컬</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Seated_Palm-Up_Barbell_Wrist_Curl_M_WorkoutLabs.png" alt="" filesize="56293"></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><span style="line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="6" color="#ff0000">대퇴사두근/햄스트링/종아리/복근</font></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">대퇴사두근 운동(3세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.레그 프레스</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Leg_press_F_WorkoutLabs.png" alt="" filesize="65594"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.바벨 스쿼트</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Barbell_Squat.png" alt="" filesize="44463"></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.레그 익스텐션</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://s-media-cache-ak0.pinimg.com/736x/8c/8e/14/8c8e141609c10fa922d247558c1f3cc9.jpg" alt="" filesize="28872"></p> <p align="left" style="font-family:dotum;line-height:1.8;">4.원 레그 바벨 스쿼트</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://anotherfaiblog.files.wordpress.com/2013/07/one-leg-squat-3.jpg" alt=""></p></div> <div><br></div> <div> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">햄스트링 운동(3세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.라잉 레그 컬</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="https://s-media-cache-ak0.pinimg.com/736x/ed/6e/d5/ed6ed5d53e5de656cdf9ec86248f07b7.jpg" style="line-height:1.8;font-size:9pt;" alt="" filesize="27639"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.스티프 레그 바벨 데드리프트</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Stiff_Leg_Barbell_Deadlift1.png" alt="" filesize="45250"></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.시티드 레그 컬</p></div> <div><img src="https://s-media-cache-ak0.pinimg.com/736x/d1/f0/71/d1f0710d9a97b101f299b51f5d03fbd2.jpg" alt="" filesize="40817"><br><div> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">종아리 운동(6세트 10회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.스탠딩 캐프 레이즈</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Standing_Dumbbell_Calf_Raise1.png" alt="" filesize="46033"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.캐프 프레스</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://www.oxygenmag.com/content/content/9959/calf-raise-on-leg-press.jpg" alt="" filesize="105330"></p> <p align="left" style="font-family:dotum;line-height:1.8;"></p></div> <div><br></div></div> <div><br></div> <div> <p align="left" style="font-family:dotum;line-height:1.8;"><font size="5" color="#0070c0">복부 운동(6세트 20회반복)</font></p> <p align="left" style="font-family:dotum;line-height:1.8;">1.크런치</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Sit_up_Crunch_F_WorkoutLabs.png" alt="" filesize="38813"></p> <p align="left" style="font-family:dotum;line-height:1.8;">2.행잉 레그 레이즈</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Hanging_Leg_Raise1.png" alt="" filesize="34601"></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;">3.플랭크(한세트 30초)</p> <p align="left" style="font-family:dotum;line-height:1.8;"><img src="http://workoutlabs.com/wp-content/uploads/watermarked/Plank_F_WorkoutLabs.png" alt=""></p> <p align="left" style="font-family:dotum;line-height:1.8;"><br></p> <p align="left" style="font-family:dotum;line-height:1.8;"><span style="line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span><span style="font-size:9pt;line-height:21.6px;">--------------</span></p> <p align="left" style="font-family:dotum;line-height:1.8;">수고하셨습니다. 다음날은 쉬시거나 유산소 하세요 ^오^</p> <p align="left" style="font-family:dotum;line-height:1.8;"><font color="#ff0000">살을 빼시는건 운동보다 식이요법이 더 중요합니다.</font></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font color="#ff0000">아침 점심 저녁만 드시고 7시 이후에는 드시지 말아주세요.</font></p> <p align="left" style="font-family:dotum;line-height:1.8;"><font color="#ff0000">간식 먹지 마세요. 아이스크림 먹지 마세요. 과자먹지마세요</font></p></div>