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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 |
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.php on line 53 18/06/30 07:13:19 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.php on line 56 |
| Name | 파란아게하 |
| Subject | 홈트레이닝을 해보자 -2- |
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<전편> 홈트레이닝을 해보자 -1- 에 이어서 6. 바이시클 메뉴버가 복근운동 짱이라는 소문이 있습니다. 한동안 저의 복근운동 1순위는 윗몸일으키기(1000개 찍어봄)였으나, 부상의 위험이 있다는 이야기를 들은 후 레그레이즈(매일 100개씩 1년 넘게 지속) 등을 거쳐 인터넷 유머게시물에서 알게 된 바이시클 메뉴버를 몇달전부터 추가했습니다. 저한테 자극이 꽤 느껴지는 거보면 꽤 괜찮은 복근 운동 아닐까 싶습니다. 저는 빠른 속도로 100개~120개 정도 하는데요. 초보분들한테 어느 정도가 적당한지는 모르겠습니다. 저도 구글에서 찾아보고 하는 거거든요. 30개 정도부터 천천히 늘려나가시면 어떨까용. - 근데 다들 아시다시피 복근이 선명하게 보이려면 복근운동만 냅다 한다고 되는 것은 아닙니다. 유산소를 많이 하셔요. 7. 역딥스 버피 전에 이 구간이 약간 뜨는 느낌이라 심심해서 넣어봤습니다. 정확한 자세같은 건 다른 분들 거 참고하셔요. 8. 악마의 운동 버피 제가 제일 싫어하는 운동입니다. 왜냐하면 제일 힘들기 때문입니다. 푸시업과 점프를 집어넣은 8카운트 기준으로 100개, 7분대로 하고 있습니다. 기본동작 4카운트로 하셔도 충분히 좋은 운동입니다. 근력, 근지구력, 심폐지구력 등 할 수 있는 거, 들어본 거 다 때려박아야 합니다. 어느 정도 체력에 자신이 붙었다 싶을 때 도전하시는 것도 괜찮은 방법입니다. 멋모르고 한 번 했다가 으아 다시는 하기 싫어질수도 있거든용. 9. 상체종합 - 이건 뭔가 이름을 모르겠습니다. 첫번째 운동은 제가 예전에 타이어 들고 하던 것입니다. 이두근, 삼각근, 승모근, 그리고 바른 자세를 전제로 코어쪽에도 약간 효과가 있는 것 같습니다. 500회까지도 했었는데 너무 많이 하니까 뭔가 가성비 떨어지는 거 같아서 좌우 반복1회로 총 100회를 합니다. 그래도 20분 정도 걸리므로 유산소로도 활용하고 있습니다. 뭐지 이상한 거도 하는구만 하시면 되겠습니다. 두번째는 이두근 팔뚝모양에 좋은 것 같은 개인적 체감입니다. 덤벨, 바벨 등 있으면 그걸로 하시면 되겠고, 여성분들은 500ml 물통 들고 하셔도 좋겠습니다. 너무 긴데 영상으로 다 찍으면 재미 없어서 조금만 올립니다. 10. 옷걸이를 타보자, 실내바이크 "저는 집에서 운동해서 제발 살 좀 빼고 싶은데요" 하는 분께 단 하나의 운동을 추천한다면, 실내바이크입니다. 간편하게 할 수 있고, 무릎 등에 크게 무리를 주지 않으며 많은 분들이 원하는 땀빼고 살빼는 것에 직빵이라고 생각하기 때문입니다. 저도 이것저것할 시간은 없을 때는 실내바이크만 밟습니다. (조금 시간 더 있다면 +턱걸이) 다만 이거 단점이, 무지하게 지루합니다. 지루함을 벗어나기 위해서는 뭔가 다른 것과 함께 하세요. 드라마를 본다거나, 3DS, PSP VITA, 스마트폰 등으로 게임을 하셔도 좋겠네요. 마리오카트라든가, 몬헌이라든가 를 같이 하면 진짜 몰입도 높게 밟을 수 있습니다. 초보분들은 10분 정도부터 시작해서 점차 30분, 45분, 60분 으로 시간을 늘리면 되겠고 중급자분들 중 근력운동으로 하실 분들은 강도를 높여서 타면 매우 좋습니다. 괴수분들은 122분 타시면 되겠습니다. 10년 넘게 고장도 안 나고 열심히 뛰어주는 엑스바이크 고마웡. 홈트레이닝 루틴은 어떻게 하는 게 좋을까요? 정답은 없습니다. 본인의 수준과 목적에 맞게 하고 싶은 운동을 잘 배치하면 됩니다. 제 6월 운동로그는 아래와 같습니다. 3~4일 마다 전체 루틴 1회를 소화합니다. 6/29 13 10 9 8 8 110 22 20 12 8*200 300 120 12 버피8*100 7:31 8*100 8*100 40 6/26 13 10 9 8 8 빠른120 소파15 15 15 8*180 300 120 역15 버피8*110 9:07 (100 8:20) 8*200 8*200 60 6/25 40 6/23 13 10 9 8 8 110 22 22 12 8*180 270 120 역12 버피8*110 8:57 (100 8:02) 8*200 8*200 60 6/19 13 10 9 8 8 110 22 22 12 8*180 300 120 역12 버피8*110 8:26 (100 7:36) 8*200 8*200 61 6/18 40 6/16 13 10 9 8 8 110 20 20 10 8*180 280 100 역10 버피8*100 7:28 8*200 8*180 60 6/13 12+1 10 9 8 8 100 20 20 10 8*30+170=200 240 100 역10 버피8*100 7:49 8*200 8*150 65 6/9 11.3 10 9 7 7 90 20 20 10 버피8*100 8:00 체감상 최고기록인줄 60 6/7 12 10 9 6 3 100 20 20 10 8*30 고관절이상느낌 6/5 12 10 10 4 힘이안들어감2 네거티브10*3 20 20 10 8*180 270 100 버피8*100 8:23 역10 8*200 8*120 60 기록으로 남겨두면 내가 어떤 부위 운동을 어떻게 하고 있는가를 잘 파악할 수 있습니다. 스마트폰을 잘 활용하세요. * 며칠 전 인바디를 처음 해봤습니다. 180.4 cm, 66.1 kg, 골격근량 32.3 kg, 체지방률 12.9 % 가 나왔네요. 제가 운동을 하는 이유가 1. 몸매를 유지한다. 2. 건강을 유지한다. 3. 먹고 싶은 것을 원껏 먹는다. 인데 앞으로도 원껏 먹으면서 몸매와 건강을 유지할 수 있겠군용~ 푸하하핳 여러분들도 각자 자신만의 운동프로그램을 만들어서 목표달성 하시길 바랍니당. 긴 글 읽어주셔서 ★슈퍼스타감사용☆복받으실 거임★ 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 25
이 게시판에 등록된 파란아게하님의 최근 게시물 |
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Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 185
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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
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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
107225 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
107225 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
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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
107225'> 다람쥐
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 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 07:35
107225>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
우와 멋져요 대단하시네요~~!!!
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
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107225>
107225>
