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홍차넷
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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 237
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/zero_header.php on line 269
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/zero_header.php on line 300
Warning: Use of undefined constant title - assumed 'title' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/bbs_title.php on line 16
질문
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/bbs_title.php on line 21
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- 질문 게시판입니다.
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/lib.php on line 519
Warning: Use of undefined constant use_category - assumed 'use_category' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/include/print_category.php on line 9
전체기타게임진로연애가정/육아체육/스포츠교육의료/건강철학/종교IT/컴퓨터여행과학문화/예술법률홍차넷경제
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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 15/11/24 10:56:17 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 | nickyo |
| Subject | 운동관련 질문 드립니다 |
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현재 아침 저녁으로 체육관과 야외운동을 하고있는데요 일단 하루에 일상생활을 제외하고는 20km를 목표로 활동하고 싶어서 아침에 러닝머신으로 약 7~8km, 저녁에 야외에서 10km 정도를 걷고 있습니다. 무산소 운동은 아침에 체육관 기구로 약 30분정도.. 배, 팔, 가슴, 등, 어깨 위주로 하구요. 12회 3세트 정도 목표로 두고 5~6개 이상 더 못하겠다 싶을만큼만 합니다. 그럼 뻐근하고 힘들고 그래서.. 이렇게 하고나면 다음날은 힘주거나 같은 세트 할때 뻐근하고 힘든정도인 편이고, 알이 배기거나 경련, 일상적인 아픔을 겪을만큼은 아닌거 같습니다. 저녁에는 야외 걷기 후 간단한 맨몸운동(플랭크, 스쿼트, 팔굽혀펴기, 복근운동)을 10분~15분 정도 하는 편이구요. 제가 시험을 준비중이라 이 정도 운동 (하루 약 3~4시간) 만으로 거의 활동량을 채우고 있고 나머지는 거의 책상앞에 있거나 끽해야 동네에 커피사러 가면서 10분 20분 움직이고 집안 청소하고 가사노동 하면서 한 20분 또 움직이는게 전부인데요 일상생활 활동량이 적은걸 고려해서 운동을 좀 더 강하게 해야할지 아니면 지금 상태로 꾸준히 유지하는것도 괜찮을지.. 여쭤보고 싶습니다. 목표는 체중감량이구요. 식단은 특별히 따로 짠다기보단.. 하루 2끼는 정상식단을 평소 먹던 수준의 7~80%, 한끼는 바나나/우유/고구마/사과 같은걸 조금씩 있는대로 섞어 먹습니다. 바나나1개에 우유 한컵이라거나, 고구마 1개에 우유 한컵이라거나.. 사과 반쪽에 바나나 하나라든가 정도의 양으로요. 보통 저녁을 과일로 충당하고 아침 점심은 정상적인 한식을 먹습니다. 음주는 주 1회정도 하는 것 같고 외식은 주 2회정도 하는 것 같습니다. 현재 3주차 돌입했는데 체중은 3~4kg 정도 빠진 것 같고요. 처음에 비해 근육운동이 좀 더 원활해진 느낌입니다. 걷는 부담도 확실히 덜해졌구요. 플랭크도 처음에 비해 좀 늘었습니다. 워낙 뚱뚱해서 몸이 바뀌었다는 느낌은 없는데, 원래 초기에는 잘 빠진다는 속설이 있는걸 믿었더니 생각보다 되게 안빠지는 느낌이라 조언 구해봅니다. 식단이든 운동이든... 아니면 이 정도를 유지하면서 앞으로 어떻게 운동이나 식단을 조절해가야할지를 알려주시면 감사드리겠습니다. 막상 시작은 이렇게 했는데 앞으로 운동강도를 어떻게 늘려나가야 할지 감이 잘 안와서요.. 아, 그리고 혹시 옆구리 근육을 단련하기 좋은 운동법 있으면 추천 부탁드리겠습니다 ㅠ 하체는 그냥 과체중을 무기로 맨몸스쿼트 하나 하고 있고,복근 역시 과체중의 몸뚱이가 바벨이랑 다를 게 없는데다가.. 상체도 여러 기구의 도움을 받고있는데 옆구리는 어떻게 운동해야할지 잘 모르겠더라구요. 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 0 이 게시판에 등록된 nickyo님의 최근 게시물
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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
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
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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
4278 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
4278 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
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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
4278'> Beer Inside
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
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15/11/24 15:36
4278>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
옆구리는 Core Exercise를 찾아보시면......
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
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
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