12 ģ ǥ ߷ Ǯ ߾ϴ.
Ŭ̹ 3 ? λ 1~2 ߰ ߰ ٴѰ . λ ȴϰ ִ° ߿Ѱ ϴ. ѹ λ̸ ÷ . ư ݾ ̴ ݺ ° ִ λ ؾߵǰ ؾߵǴ ݾ Եƽϴ. ū λ 1Ⱓ ؿ Դϴ.
Ǯ 뷫 3ȸҼ ִ ִ ߷ 4Ʈ ϴ°̾. Ǯ ǥ ýƮ Ǯ/ϳװƼ/Ǯ ߾ Ѵ ÿ Ϸ翡 ϱ ־ Ϸ Ǯϰ ߷Ǯ ϰ ٸ Ϸ ݴϴ ߽ϴ.
Ʈ(̶) ϼ ִµ Ʈ̴ Ŭ̹ 1~2ð ϰ Ʈ̴ ϴ ص 뷮 ٰ Ư¡ ְڳ.
Ƽ Ǯ 4ϵ ; Ŭ̹ ֿ켱̾ ū Ǯ տ ġϰ ϱ Ŭ̹ Ʈ̴ ġؼ ִ . ߷Ǯ ϴ Ʋ Ǯ ϰ Ǵ Ǿٰ ǰڳ. Ŭ̹ ü ü ̴ϱ.
ư 12 ߷Ǯ Ҷ Ǯɷ ϹǮ ִ 12 ~ 15(ǿ) ߷Ǯ ִ ߷ 27kg * 3ȸ . ư ̶ ٸŽ ƴ ƮƷ ߽ϴ.
Ʈ̴ մϴ. ־ Ŭֿ̹ ̹ ߱ ϰ scapularǮ̳ Ʈ Ǯ 3ȸ ִ빫Կ 1kg~2kg ϴ. ϴ 3 ߷ø 2 3 ɶ ϴ .
Ʈ 3 ־. ϴ 12 32kg 1 37kg ߳.
2̿ 10kg ̸ dz. 12 ó Ҷ 1rm 27kgٴ ư ּ 7kg Դϴ. 2 ʹ ϵ Դϴ. ִ Է 3ȸ 4set ϰ, Ʈ 11kg(߷) ִ밹 Ǹ ִ밹 Դϴ. ϳ Ʈ غôµ 11kg 10ȸ Ǹ 12ȸ ϴ.
Ʈ ġؼ ִ밹 Ǯ 2 ʾƼ ʾ ;µ ǿܷ . Ʈ Ʈ̴ ϰ ϰ 10 ̻ ־ λ̾ϴ. Ҿ ߴ ä ̾.
̹ ߰ Ҿ Deload غ Դϴ. deload (Intensity) ϰ ٿ Ľð ִ°̴ϴ.
뷫
1 2 deload Ʈ 70~80%
3 4 Ʈ 60%
ǰڳ. ϴ ߷ Ǯ ǥ 70kg̰ ܱǥ 40kg 10kg̳.
50kgǸ Ƹ ģ Ȳ ѹ ÷ڽϴ.