<p>키 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">177</span></p> <p>몸무게 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">83</span></p> <p>나이 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">25</span></p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">-</span>헬스 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">2</span>달차 헬린이입니다<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">. </span>운동루틴 질문이있습니다</p> <p>우선 아래가 운동 양입니다<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">. </span>괄호안이 횟수입니다<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">.</span></p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">Day 1. </span>하체운동</p> <p>스쿼트 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">60(10) 90(10) 95(10) 100(10) 105(10) 110(10) </span></p> <p>파워레그프레스 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">190(10) 220(10) 240(10) 240(10) 240(10)</span></p> <p>레그익스텐션 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">70(15) 70(15) 75(15) 75(15) 75(15)</span></p> <p>레그컬 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">55(10) 55(10) 50(10) 50(10) 50(10)</span></p> <p>스미스머신 숄더 프레스 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">40(10) 40(10) 40(10) 35(10) 35(10)</span></p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">Day 2, </span>가슴<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">,</span>팔 운동</p> <p>벤치프레스 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">55(10) x 10</span>세트 주 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">1</span>회</p> <p><span lang="en-us" style="font-family:'함초롬바탕';"> </span><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">50(10) 55(10) 60(10) 65(10) 70(10) </span>주 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">1</span>회</p> <p>인클라인 벤치프레스 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">45(10)x5</span>세트</p> <p>케이블 크로스오버 왼쪽<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">,</span>오른쪽 각각 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">15kg(10</span>회<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">)x5</span>세트</p> <p>케이블 프레스 다운 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">40(10)x3</span>세트 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">45(10)x2</span>세트</p> <p>바벨 리버스그립 라잉 익스텐션 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">10(10)x5</span>세트</p> <p>바벨컬 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">20(10)x6</span>세트</p> <p>   </p><p></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">Day 3 </span>등운동</p> <p>데드리프트 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">60(10) 80(10) 85(10) 85(10) 90(10) 90(10)</span></p> <p>와이드그립 렛폴다운 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">35(10) 40(10) 40(10) 45(10) 45(10)</span></p> <p>시티드 롱풀 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">35(10) 35(10) 35(10) 42(10) 42(10)</span></p> <p>케이블 풀 다운 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">40(10) x 5</span>세트</p> <p>바벨로우 <span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">40(10) x 5</span>세트</p> <p>   </p><p></p> <p>이렇게 실행중입니다<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">.</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">0.</span>위 루틴에서 잘못된 점이 무엇일까요<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">.,,</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">1. </span>살이 잘 안빠지네요 <span style="letter-spacing:0pt;">ㅠㅠ </span>시간이 더 걸릴까요<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">?</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">2. </span>등운동이 너무 부족한 것 같습니다<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">. </span>자극도 잘 안옵니다<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">. </span>등운동을 더 파괴적으로 자극을 줄 운동이 무엇이 있을까요<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">?</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">3. </span>풀업을 하고 싶은데 전혀 안됩니다 <span style="letter-spacing:0pt;">ㅠㅠ </span>살이 많아서 그럴까요<span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">.</span></p> <p><span lang="en-us" style="font-family:'함초롬바탕';letter-spacing:0pt;">4. </span>그 외 운동 조언 부탁드립니다 헬버지님들 <span style="letter-spacing:0pt;">ㅠㅠ</span></p> <p> 5.복근 운동을 하고 싶은데 하루를 따로 잡아서 투자해야할까요?  </p><p></p> <p>   </p><p></p> <p>   </p><p></p>