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<P style="TEXT-ALIGN: center"><STRONG>무게(중량)와 반복횟수 간의 관계 </STRONG></P>
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<P style="TEXT-ALIGN: center">근력운동의 효과를 위해서는 <BR>70%(12회 반복)이상 ~ 100%(1회반복) 범위내의 <BR>무게를 사용하는 것이 좋으며, </P>
<P style="TEXT-ALIGN: center"><BR>근지구력의 효과를 위해서는 <BR>70%(12회 반복)미만의 무게를 <BR>사용하는 것이 좋습니다.</P>
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<P style="TEXT-ALIGN: center">60% - 17회 반복횟수<BR>65% - 14회 반복횟수<BR>70% - 12회 반복횟수<BR>75% - 10회 반복횟수<BR>80% - 8회 반복횟수<BR>85% - 6회 반복횟수<BR>90% - 5회 반복횟수<BR>95% - 3회 반복횟수<BR>100% - 1회 반복횟수</P>
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<P style="TEXT-ALIGN: center">자신에게 적합한 중량산정법</P>
<P style="TEXT-ALIGN: center">예를 들어 현재 10kg의 덤벨이나 바벨로 20회를 반복하면 <BR>자신의 최대 근력의 50~55%수준으로 <BR>운동하고 있다는 것입니다. </P>
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<P style="TEXT-ALIGN: center">이럴 경우 근육성장에 효과를 보려면 <BR>75%수준 (10회 반복 중량)이상으로 <BR>중량을 올려야됩니다. </P>
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<P style="TEXT-ALIGN: center">10kg가 50%수준이니까 <BR>75%수준되는 15kg 이상의 바벨 또는 덤벨로 <BR>운동하는 것이 근육성장에 효과가 있는 것입니다</P>
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<P style="TEXT-ALIGN: center"><BR>근력 증대나 근매스 증대를 위해서는<BR> 4~6회를 반복할수 있는 중량이 좋으며, </P>
<P style="TEXT-ALIGN: center"><BR>근선명도나 근지구력을 증대시키기 위해서는 <BR>12~20회 정도 반복할수 있는 중량으로 하는 것이 좋습니다.</P>
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<P style="TEXT-ALIGN: center">8회반복~1회반복횟수의 중량으로 하는 것이 </P>
<P style="TEXT-ALIGN: center">근력증대에 도움이 되는 반복횟수입니다.</P>
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<P style="TEXT-ALIGN: center">3회반복 ~ 1회반복 : 최대비대 <BR>6회반복 ~ 4회반복 : 근매스 증대 </P>
<P style="TEXT-ALIGN: center"><BR>12회반복 ~ 6회반복 : 적절한 근력과 근육량 증대 </P>
<P style="TEXT-ALIGN: center">(절제된 이상적인 반복횟수) </P>
<P style="TEXT-ALIGN: center"><BR>20회반복 ~12회반복 : 데피니션(근선명도)과 근지구력 </P>
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카페 게시글
몸짱 갤러리
[철봉 / 평행봉 운동] 환상의 철봉 & 평행봉 운동
노래마을
추천 0
조회 7,603
13.03.12 22:17
댓글 8
다음검색
첫댓글 진짜...쩐다..;;
정보 감사합니다.
와우~~~ 대단들 하십니다...^^ㅎㅎ
비밀글 해당 댓글은 작성자와 운영자만 볼 수 있습니다.13.03.13 09:23
할말이 없다....우워....저게 가능하나요ㅠ.ㅠ
배경음악좀 알려주세오
철봉에서 저런걸 뭐라고 하나요??
차원이 다른 운동 입니다...(레벨이 높은)