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߷Ǯ α׷ ⼳?

rank 2018-02-03 () 02:02 ȸ : 1485 õ : 1  
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 ߳׿.

2޻̿ 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.
2
۾
rankŸ 2018-02-03 () 14:48
⼺ ٸ Ǵ Դϴ.^^
۳ 10 Ǯ̳ ߷ Ǯ Ƚ ø ϰ پ Ʒ ϸ鼭 ü ɷ ݾ ̰ŵ (ex : Ŀ Ʈ, ýƮ Ǯ, 帮Ʈ, ߷ , ٺο ) ߷ Ǯ 20kg ް 10~11 .. ýƮ Ǯ 5~6 ո ̰ڱ.. ˴ϴ.
׷ ϴ غ װ  ..
ýƮ Ǯ Ǵ ġ 30~40kg ߷ ̻ غñ õմϴ. Ͻø Ҳ^^
     
       
rank۾ 2018-02-03 () 16:15
ýƮ Ǯ Ʈ̴׶ ϱ մϴٸ 2ϱ⵵ . ġ 뷫  㸮 ε ϴ Ȧ װƼ꿡 Դϴ. Ǯ 6 ǥ Ҵµ ̹ ⵵ ̵ 𸣰ڳ׿
̶ Ǿٴ ڳ׿. ѹ øڽϴ. λϽð ̰ Ͻñ

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