아는분이 놀자고 카페만들었는데 <div>컨텐츠 넣을꺼 생각하다가 운동일지를 적고있습니다</div> <div>근데 반응이 없어서 심심해서 오유에도 올립니다</div> <div><br></div> <div>목표는 맨몸운동과 기초적인 웨이트로 모델 같은 몸만들기입니다</div> <div>(근데 머리가 커서 답은 안나와요 소근소근 전투모60 쓴건 우리만 아는비밀)</div> <div><br></div> <div>저는 운동은 보디빌딩식 볼륨운동으로 몇년간 해왔습니다</div> <div>근데 중간중간 쉰기간도 많구요</div> <div>그래서 그런가 몸에 비해 운동능력이 많이 딸렸습니다</div> <div>몇달전에 무릎관절이 많이 닳았다는소리듣고 모든걸 놔버렸더니 살이 올라오더군요</div> <div>볼륨훈련만하다 다른운동 찾던중에 프리레틱스를 찾고 맨몸운동을 시작했습니다</div> <div>그리고 단순히 운동을 좋아하는 살잘찌는 체질의 식탐왕입니다</div> <div>비전문가이니 운동자세나 설명에 틀린거 있으면 많은 지적바랍니다!</div> <div><br></div> <div>스트렝스운동도 좀 섞고 카디오프로그램은 프리레틱스 프로그램을 이용합니다</div> <div>제가쓰는 기구는 덤벨.바벨. 케틀벨. 철봉. 요가매트. 튜빙밴드입니다</div> <div>요가매트와 튜빙밴드를 가장 많이 씁니다</div> <div>일주일에 4~6회씩 올려보겠습니다</div> <div><br></div> <div>제 가입일 보면 아시겠지만.... 가입한지는 오래됬어요</div> <div>광고라고 쓴 이유는 다른곳에서 먼저 하고있는거라서</div> <div>그곳홍보도 될까해서... (내맨프) 로 검색하시면 글 많이 나올껍니다 다 제가쓴거에요 ㅜ</div> <div><br></div> <div>일단 프로그램 갑니다</div> <div><br></div> <div><span style="color:#666666;font-family:'돋움', dotum, Helvetica, sans-serif;line-height:16.8px;">워밍업</span> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;"> 어깨스트레칭</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;"> 터키쉬겟업 14kg 좌우10회</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;"><br></div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">본운동</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;"> 스트렝스 </div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">  데드리프트</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   40키로 15회</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   60키로 10회</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   80키로 10회</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   100키로 5회</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   125키로 4회 3셋</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   120키로 5회 2셋</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">  바벨로우</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   40키로 15회</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   50키로 7회</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   60키로 5회 5셋</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;"> 프리레틱스 포세이돈 - 8분33초</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   풀업20 딥스20</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   풀업15 딥스15</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   풀업10 딥스10</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">   풀업5  딥스5</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">    오리지널은 딥스가아니라 푸시업입니다 그냥푸시업으로는 약해서 딥스로했습니다</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">    풀업은 네거티브풀업으로했습니다</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;"><br></div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;"> 카디오</div> <div style="font-family:'돋움', dotum, Helvetica, sans-serif;list-style:none;margin:0px;padding:0px;color:#666666;line-height:16.8px;">  프리레틱스 <span style="line-height:16.8px;font-size:9pt;">프<span style="font-family:'돋움';">로메테우스 - 14분 54초</span></span></div> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-family:'돋움';">     클라이머 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">30</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">푸쉬업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">10</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">싯업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">30</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">스쿼트 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">30</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">점핑잭 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">50</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- 30</span><span style="font-family:'돋움';">초 휴식</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-family:'돋움';">     클라이머 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">20</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">푸쉬업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">7</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">싯업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">20</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">스쿼트 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">20</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">점핑잭 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">50</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- 30</span><span style="font-family:'돋움';">초 휴식</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-family:'돋움';">     클라이머 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">10</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">푸쉬업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">5</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">싯업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">10</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">스쿼트 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">10</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">점핑잭 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">50</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- 30</span><span style="font-family:'돋움';">초 휴식</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-family:'돋움';">     클라이머 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">20</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">푸쉬업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">7</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">싯업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">20</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">스쿼트 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">20</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">점핑잭 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">50</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- 30</span><span style="font-family:'돋움';">초 휴식</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-family:'돋움';">     클라이머 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">30</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">푸쉬업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">10</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">싯업 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">30</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">스쿼트 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">30</span><span style="font-family:'돋움';">회 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">- </span><span style="font-family:'돋움';">점핑잭 </span><span lang="en-us" style="font-family:'돋움';letter-spacing:0pt;">50</span><span style="font-family:'돋움';">회 </span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-family:'돋움';">       버피가 없으니까 쉽습니다</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span><br></span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span>마무리 스트레칭</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span><br></span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span><br></span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span>주말은 이틀중 하루 휴식할겁니다</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span>토요일이 될지 일요일이 될지는 모르지만 프로그램은</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span>프리레틱스 하데스 </span><span style="font-size:9pt;line-height:16.8px;background-color:transparent;">버피</span><span lang="en-us" style="font-size:9pt;letter-spacing:0pt;line-height:16.8px;font-family:'함초롬바탕';background-color:transparent;">25 </span><span style="font-size:9pt;line-height:16.8px;background-color:transparent;">풀업</span><span lang="en-us" style="font-size:9pt;letter-spacing:0pt;line-height:16.8px;font-family:'함초롬바탕';background-color:transparent;">15 </span><span style="font-size:9pt;line-height:16.8px;background-color:transparent;">푸시업</span><span lang="en-us" style="font-size:9pt;letter-spacing:0pt;line-height:16.8px;font-family:'함초롬바탕';background-color:transparent;">15 </span><span style="font-size:9pt;line-height:16.8px;background-color:transparent;">버피</span><span lang="en-us" style="font-size:9pt;letter-spacing:0pt;line-height:16.8px;font-family:'함초롬바탕';background-color:transparent;">25 </span><span style="font-size:9pt;line-height:16.8px;background-color:transparent;">스프린트</span><span lang="en-us" style="font-size:9pt;letter-spacing:0pt;line-height:16.8px;font-family:'함초롬바탕';background-color:transparent;">40mX2 X3</span><span style="font-size:9pt;line-height:16.8px;background-color:transparent;">라운드</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-size:9pt;line-height:16.8px;background-color:transparent;">+스퀏50 싯업50 푸시업25 를 기본으로 깔고 갈겁니다</span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><span style="font-size:9pt;line-height:16.8px;background-color:transparent;"><br></span></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;"><br></p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;">영상올리는법 아시는분좀 알려주세요 ㅜ</p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;">네이버카페는 소스코드 따다가 올리면 되는데...</p> <p style="list-style:none;margin:0px;padding:0px;font-family:'돋움', dotum, Helvetica, sans-serif;color:#666666;line-height:16.8px;">여기는 어떻게 올리는건지를 모르겠어요 ㅜ</p></div>