★ HANNGILL'S BODYBUILDING PROGRAM (weekly) ★

[BSHC]

hanngill's homegym total execise

https://www.youtube.com/watch?v=OqHSuDhNBmg

	HANNGILL'S BODYBUILDING PROGRAM (WEEKLY)			2012-03-03
Body part	Muscle	Main Exercises	Exercises 1	Exercises 2
Upper Body	lats, traps, rhoms, biceps,  neck, hands.	Pull-Up	Pull up. Chinning, High/low cable row. Seated cabe row. Bent over row, Shrug. Finger/ wrist arm curl. F/R arm curl.	One arm row, Arm wrestling. Lats pull down.
(Mon, Thur.)	pects, delts, triceps, neck.	Push-Up	Push up. Bench flat/decline/incline  press. Chest fly. Shoulder press. F/R arm extension. Dips.	Arm int/ ext/flying rotate. Arm front/ lateral/ rear raise
Lower Body	quads, glutes	Squat	Squat.  Lunge.  Leg press.  Adduction. Abduction. Leg back raise.	Toe raise.
(Tues, Fri.)	hams, calves, psoas	Leg curl	Hanging Knee ups. Calf raise.	Tubing leg curl.
Mid Body	abs, oblique, transversus	Abs Crunch	Gymball crunch, Biking V cruch. Vacuum ex.  Torso twist.  Side bend.	Bench leg raise. Hanging leg raise
(Wed, Sat.)	erector spinae. Quadratus lumb..	DeadLift	Deadlift. Hyper back extension, Stooped kick back( KneeToNose &BackExtension). Side bend.	Good morning.
Aerobic ex	whole body	walking	Brisk walking, Rope skipping	Power walking, Knee up running.

1. Push-up (body): chest, triceps. serratus.

2. Pull-up (bar, band): back muscles. biceps.

3. Abs-crunch (body): rectus abs, oblique abs.

4. Deadlift (Db, Bb): erectors, transversus abs.

5. Squat (body, Db, Bb): gluteus, quadriceps.

6. Leg-curl ( band, pull-up bar): hamstrings.

월 Chest & Back

목 Shoulders & Arms

2012.1.12.

HANNGILL

* 이상 6개 운동으로 전신운동을 다 한 것이 된다.

위 운동을 Band. Tubing, Dumbbel, Barbell 기타 주변 물건을 운동기구로 이용하여  헬스장을 가지 않고도 homegym에서 충분히 운동할 수 있다. 물론 시간 장소에 구애됨이 없이 여행 중에도 스트레칭과 근력운동 유산소운동을 할 수 있다. 

  PULL EXERCISE에는 BAND 혹은 TUBING 이 꼭 필요하다.

[BSHC]

forearm, biceps, triceps, deltoids 운동은 매일 한다. 월요일과 목요일 상체운동량이 너무 많으므로 팔운동을 매일 함으로써 균배하는 의미도 있다.