운동시간 : 1시간 3분<br><br><table cellspacing="0" cellpadding="0" border="0" width="386"><colgroup><col width="91"><col span="3" width="72"><col width="79"></colgroup><tbody><tr height="22"><td class="xl63" style="height:16.5pt;width:68pt;" height="22" width="91">Workout</td> <td class="xl63" style="width:54pt;" width="72">Position</td> <td class="xl63" style="width:54pt;" width="72">Grip</td> <td class="xl63" style="width:54pt;" width="72">Reps</td> <td class="xl63" style="width:59pt;" width="79">Rest</td></tr></tbody></table><table cellspacing="0" cellpadding="0" border="0" width="386"><colgroup><col style="width:68pt;" width="91"><col style="width:54pt;" span="3" width="72"><col style="width:59pt;" width="79"></colgroup><tbody><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;width:68pt;" height="22" width="91">Leg raise</td> <td class="xl65" style="width:54pt;" width="72">Hanging</td> <td class="xl65" style="width:54pt;" width="72">Straight</td> <td class="xl65" style="width:54pt;" width="72">10</td> <td class="xl65" style="width:59pt;" width="79">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">8</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">8</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">7</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65">Benting</td> <td class="xl65">8</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">8</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65">Tuck</td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65">Lying</td> <td class="xl65">Straight</td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">12</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">13</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65">Benting</td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">15</td> <td class="xl65">180</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22">Bridge</td> <td class="xl65">Lying</td> <td class="xl65"><br></td> <td class="xl65">15</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">10</td> <td class="xl65">180</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22">Plank</td> <td class="xl65"><br></td> <td class="xl65">High</td> <td class="xl65">60s</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">60s</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">60s</td> <td class="xl65">60</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65"><br></td> <td class="xl65">30s</td> <td class="xl65">30</td> </tr><tr style="height:16.5pt;" height="22"><td class="xl65" style="height:16.5pt;" height="22"><br></td> <td class="xl65"><br></td> <td class="xl65">Normal<br></td> <td class="xl65">30s</td> <td class="xl65"><br></td> </tr></tbody></table><br><br>레그레이즈 : 홈트하다보니깐 봉이 낮아서 행잉할때는 이두와 전완근이 못버팀 ㅠㅠ 그리고 누워서하면 뒤로 갈수록 나도 모르는사이에 허리에 힘이들어가버림.<br><br>브릿지 : 제대로 자세좀 찾아서 해봤는데 이거 완전 물건입니다 !! 삼두, 대퇴사두, 척추기립근 자극 !!<br><br>플랭크 : 하이플랭크로 바로 도전했는데 예전보다 어깨가 잘 버티네요. 하지만 결국은 코어보다 어깨가 못버텨 중단! 이제는 일반 플랭크는 버틸만해서 더 난이도를 올려야될 듯 합니다.<br><br>오늘 전체적으로 만족스럽게 운동했는데 몸은 별로 땡기지도 않고 힘이 남네요... 이 찝찝함은 뭐지...?<br><br>다들 ㄷㄱㄷㄱ !!<br>
이 게시물을 추천한 분들의 목록입니다.
[1] 2017/04/10 23:40:04 222.108.***.47 당당당당
283581[2] 2017/04/10 23:41:08 221.164.***.192 넌이미털렸다
260651[3] 2017/04/10 23:41:39 172.68.***.113 김영랑
441249[4] 2017/04/10 23:46:50 218.51.***.181 Tyler_Gaeko
648360[5] 2017/04/11 00:05:27 58.236.***.32 녹차밭사잇길
594216[6] 2017/04/11 01:10:39 118.216.***.12 눈꼽낀고래
631545[7] 2017/04/11 03:14:47 116.33.***.92 세젤예린♡
326034[8] 2017/04/11 06:55:44 39.118.***.37 그기정말이가
393522[9] 2017/04/11 10:58:52 143.248.***.121 악력너무약해
421135[10] 2017/04/11 15:17:08 223.62.***.107 아가리카노
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