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홍차넷
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티타임
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- 다양한 주제에 대해 자유롭게 글을 작성하는 게시판입니다.
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전체기타일상/생각꿀팁/강좌방송/연예도서/문학영화의료/건강문화/예술경제생활체육과학/기술철학/종교정치요리/음식역사여행육아/가정IT/컴퓨터음악창작게임스포츠사회오프모임
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| Date |
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| Name | 파란아게하 |
| Subject | 홈트레이닝을 해보자 -1- |
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* 운동괴수분들한테 도움이 될 내용은 없습니다. 운동하시는 분들은 다들 저보다 잘 아시는 그냥 평이한 운동이야기입니다. 홈트레이닝하려면 무엇부터 어떻게 시작해야할지 모르는 분들도 계셔서 제가 평소에 집에서 꾸준히 하고 있는 운동에 대한 이야기를 써보았습니다. 새벽내 영상 올리고 글 쓰고 했더니 밤을 꼴딱 샜네요. 홈트레이닝의 장점은 내 집에서, 내가 하고 싶을 때, 내가 하고 싶은 만큼, 누구의 눈치도 보지 않고 편하게 할 수 있다는 것입니다. 단점은 아무도 봐주지 않고 계획도 내가, 실행도 내가, 점검도 내가 알아서 해야 하기 때문에 스스로 타협하기 쉽다 는 것입니다. 때문에 계속하려면 습관화시키는 것, 관성으로 만드는 것이 절대로 필요합니다. 저의 운동수칙은 1. 다치지 않는 것 - 건강하려고 운동하는 것이지 아프려고 하는 것이 아니다. 몸에 이상을 느끼면 그날은 즉시 중단한다. 2. 꾸준함 - 바로 지난번 보다 갯수가 줄었다고 일희일비하지 않고 나는 내가 할 수 있는 만큼의 운동을 한다. 무리 없다면 서서히 늘린다. 두 가지입니다. 제가 쓰는 운동기구는 도어짐(문틀턱걸이), 푸시업바, 딥스바, 실내바이크, 케틀벨(8kg) 등입니다. 아마 많은 분들 집에서 치닝디핑(턱걸이+딥스), 실내바이크 등은 훌륭한 옷걸이로 사용될 것입니다. 진짜 옷 걸기 딱 좋게 생겼습니다. 평소에는 용도대로 옷걸이로 이용하시고 운동할 때에만 잠깐 옷 내리고 운동하시면 됩니다. 중고나라에도 엄청나게 많은 매물들이 올라오므로 새제품에 가까운 걸 소주 한번 마실 돈으로 업어올 수 있습니다. 운동을 시작하기 전에는 먼저 간단한 스트레칭을 해줘야 하는데요, 우리가 알고 있는 어떤 체조를 해주셔도 괜찮습니다. 국민체조, 청소년체조, 국군도수체조, 작업체조, 뽀로로체조 아무거나 하셔요. 2018 / 06 / 29 기준 저의 운동 루틴은 1. 턱걸이(풀업) 13-10-9-8-8 회 마무리 네거티브 110숫자세기 2. 푸시업 22 - 22 3. 딥스 12 4. 스쿼트 200회 (8kg 케틀벨) 5. 플랭크 5분 6. 바이시클 메뉴버 120 7. 역딥스 12 8. 버피100개 7분 30초 9. 상체종합 200 10. 사이클 60분 이렇게이고, 대략 중간에 쉬는 시간까지 합하면 총 4시간 정도가 소요됩니다. 처음엔 아령이나 푸시업, 윗몸일으키기 등의 간단한 구성이었는데 중간에 새 운동이 추가되거나 기존의 것을 대체하거나 하다보니 꽤 볼륨 있는 1회 운동 루틴이 되었습니다. 1. 넓은 어깨는 턱걸이로부터 턱걸이를 제일 먼저 하는 이유는 제가 횟수체크에 가장 신경 쓰는 운동이고, 다른 걸 하고 나면 힘들어서 횟수가 줄기 때문입니다. 턱걸이는 처음 한 번 하기가 어려운 운동인데 근력이 부족해서이기도 하고, 요령이 부족해서이기도 합니다. 처음 익히실 때는 네거티브 풀업, 매달리기 등을 권합니다. 위에 영상은 2개 이상 하실 수 있는 분들이 보시면 좋을 것 같고, 아래 영상은 1개도 못하시는 분들이 보시면 좋을 것 같습니다. 15개 이상 하시는 분들은 귀엽게 봐주세용. 2. 바닥만 있으면 어디서든 가능하다, 전신운동 푸시업 근력이 매우 부족한 분들은 영상을 참고해서 무릎 대고 하시고 손목이 시리거나 하다면 푸시업바를 이용하면 좋습니다. (5000원~35000원 가량) 저는 바닥을 좁게 짚는 방식과 넓게 짚는 방식 두 가지로 하고 있습니다. 깔짝깔짝대면서 갯수만 마구 늘리기보다 천천히 정자세를 유지하시면 튀어나오는 갑빠를 느끼실 거예요. 찍고보니 첫번째 자세 후반부가 좀 구리네요. 귀엽게 봐주세용.
3. 푸시업을 더 업그레이드해보자, 딥스 딥스는 매우 좋은 운동입니다만 부상의 위험이 있을 수 있으므로 본인이 넉넉히 버틸 수 있는 범위 안에서 하시길 권합니다. 개인적으로 푸시업의 상위호환이라고 느낍니다. 푸시업이 능숙해질 때 즈음 시작하시면 좋겠네요. 4. 아놀드 주지사횽이 뽑은 제1의 운동 스쿼트 맨몸스쿼트 기준 처음엔 50개만 해도 다리가 후덜거리고, 멋모르고 100개 했다가 다음날에 걷지 못할 수도 있습니다. 초보자는 맨몸스쿼트 30개 정도 하면 좋을 것 같네요. 하지만 허벅지 근육이 워낙 크고 꽤 빨리 강화할 수 있어서 최종적으로는 1회 100개씩 매일 하는 것을 목표로 하시면 적절히 탄탄한 하체를 만드실 수 있습니다. 상체 운동도 잘할 수 있게 다지는 대들보 트레이닝이라고 생각합니다. 5. 플랭크는 코어운동입니다. 잘못된 자세로 하면 허리 부상을 입을 수 있습니다. 요주의! 저도 한동안 모든 운동을 올스탑한 적이 있습니다. 무작정 오래 버티기보다 서서히 안정적으로 시간을 늘려나가면 좋을 것 같습니다. 초보자는 30초부터 시작해서 1분30초를 목표로 하면 좋을 것 같고, 중급자는 2분에서 5분을 목표로 하면 될 것 같네용. 평범한 대한민국국민은 2분만 할 수 있어도 꽤 괜찮은 코어라고 생각합니다. 영상을 찍었는데 멘트할 때 계속 빤스가 보여서 뺐습니다. 잘하세요. 화이팅. <다음편> 홈트레이닝을 해보자 -2- Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 133 Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 146 Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 161 17
이 게시판에 등록된 파란아게하님의 최근 게시물 |
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Warning: Use of undefined constant use_comment - assumed 'use_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 540
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 542
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 543
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 545
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 576
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 577
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 577
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 577
Warning: Use of undefined constant grant_delete - assumed 'grant_delete' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 577
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 429
Warning: Use of undefined constant use_formmail - assumed 'use_formmail' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 605
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 599
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 599
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 600
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 600
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 605
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 605
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 609
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 609
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 614
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 616
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 618
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 618
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 612
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 612
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 620
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 640
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 644
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/cmt_replace.php on line 3
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 6
Warning: Use of undefined constant file_name - assumed 'file_name' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 28
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 65
107227 class="iamcmt" style="display:none;"> Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 66
107227 class='vcm '>
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 70
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 71
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 76
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 117
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 118
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 119
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 120
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 121
107227'> 하트필드
Warning: Use of undefined constant mod_date - assumed 'mod_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 133
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 134
수정됨
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 142
18/06/30 08:09
107227>삭제 주소복사
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 150
장점에 꽤나 공감합니다. 특히 괴상한 소리내며 빨가벗고 하는걸 좋아하는 저에게 홈트는 ㅋㅋ
저도 비슷한 이유로 턱걸이를 제일 먼저합니다. 턱걸이하는날은 인버티드로우 벤치프레스 푸쉬업플러스 정도 해주는데 사실 다른건 거들뿐....턱걸이가 제일 신경쓰이더라구요ㅜㅜ
폼롤러는 지금 스트레칭 시간도 충분한거같아 때려치고 도어짐 주문했습니다. 미세먼지만 아니어도 주문 안할텐데ㅜㅜ(사실 이제 너무 더워질거같아서...)
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
저도 비슷한 이유로 턱걸이를 제일 먼저합니다. 턱걸이하는날은 인버티드로우 벤치프레스 푸쉬업플러스 정도 해주는데 사실 다른건 거들뿐....턱걸이가 제일 신경쓰이더라구요ㅜㅜ
폼롤러는 지금 스트레칭 시간도 충분한거같아 때려치고 도어짐 주문했습니다. 미세먼지만 아니어도 주문 안할텐데ㅜㅜ(사실 이제 너무 더워질거같아서...)
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
107227>
107227>
