<![CDATA[
<p style="text-align: center;"><iframe id="va7d6klvfo5j5BBvvTjvXtt@my" width="640" height="360" src="https://kakaotv.daum.net/embed/player/cliplink/va7d6klvfo5j5BBvvTjvXtt@my?service=daum_cafe" frameborder="0" scrolling="no" allowfullscreen></iframe></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong>이름 : 노에미 올라 (Noémi Oláh)</strong></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/213D5444533D84C813" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" data-filename="Noemi_Olah57.gif" exif="{}" id="A_213D5444533D84C813A4B5"/></p><p style="text-align: center;"> </p><p style="text-align: center;">키 : 170cm<br>체중 : 비시즌 56kg / 시즌 54kg<br>직업 : IFBB 프로 비키니 부분 선수, 트레이너<br>2005년 미스 헝가리 - 1위</p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/24715B43533D85000E" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" data-filename="Noemi_Olah40.gif" exif="{}" id="A_24715B43533D85000E291B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><font color="#ff0000">대회 경력 </font></p><p style="text-align: center;"> </p><p style="text-align: center;"> 2009. Timea Majorova Beauty World - 1위<br> 2010. Arnold Classic Amateur - 1위<br> 2010. IFBB Detroit Pro Champion - 1위<br> 2010. Miss Bikini Olympia - 참가<br> 2011. Arnold Bikini International - 참가<br> 2012. PBW Pro Bikini (Tampa) - 5위<br> 2012. Sheru Classic (India) - 4위<br> 2012. British Grand Prix (Manchester) - 2위<br> 2012. ELV'S Prague Pro Bikini (Prague) - 3위<br> 2013. PBW Championship (Tampa) - 7위<br> 2013. St Louis Pro (St.Louis )- 10위<br> 2013. Valenti Gold Cup (Sarasota) - 1위<br> 2013. Ms. Bikini Olympa - 참가<br> 2013. IFBB. Fort Lauderdale Classic - 4위<br> 2014 IFBB Battle on the Beach Pro - 6위</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_7970" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/243EFE38533D85D415" border="0" vspace="1" hspace="1" actualwidth="600" data-filename="Noemi_Olah20.gif" exif="{}" id="A_243EFE38533D85D4157811"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ffffff" style="background-color: rgb(255, 0, 0);"><strong>훈련루틴 </strong></font></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#0055ff">월요일 : 하체 </font></p><p style="text-align: center;"> </p><p style="text-align: center;">•레그 프레스 (Leg Press) - 4세트 X 12회 반복<br>•레그 익스텐션 (Leg Extension) - 4세트 X 15회 반복<br>•레그 컬 (Leg Curls) - 4세트 X 12회 반복<br>•핵 스쿼트 (Hack Squat) - 4세트 X 12회 반복<br>•워킹 런지 (Walking Lunges) - 4세트 X 20회 반복<br>•30분 유산소운동 </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><font color="#0055ff">화요일 : 어깨 & 삼두 </font></p><p style="text-align: center;"><br>•덤벨 프레스 (Dumbbell Press) - 4세트 X 12회 반복<br>•아놀드 덤벨 프레스 (Arnold DB Press) - 4세트 X 12회 반복<br>•바벨 리어 델트 로우 (Barbell Rear Delt Row) - 4세트 X 12회 반복<br>•라잉 원 암 레터럴 레이즈 (Lying One Arm Lateral Raise) - 4세트 X 15회 반복<br>•어라운드 더 월드 (Around The Worlds) - 4세트 X 12회 반복<br>•벤치 프레스 (Bench Press) - 4세트 X 15회 반복</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#0055ff">수요일 : 등 & 복근</font></p><p style="text-align: center;"><br>•벤트 오버 바벨 로우 (Bent Over Barbell Row) - 4세트 X 12회 반복<br>•원 암 덤벨 로우 (One Arm Dumbbell Row) - 4세트 X 12회 반복<br>•시티드 케이블 로우 (Seated Cable Rows) - 4세트 X 12회 반복<br>•풀 업 (Pullups) - 4세트 X 12회 반복<br>•크런치 (Crunches – Legs on Ball) - 4세트 X 20회 반복<br>•크로스 바디 크런치 (Cross Body Crunch) - 4세트 X 30회 반복<br>•행잉 레그 레이즈 (Hanging Leg Raise) - 4세트 X 20회 반복<br>•잭 나이프 싯 업 (Jack-knife Sit-Up - 4세트) X 15회 반복</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#0055ff">목요일 : 팔</font></p><p style="text-align: center;"><br>•얼티네이트 해머 컬 (Alternate Hammer Curl) - 4세트 X 12회 반복<br>•바벨 컬 (Barbell Curl) - 4세트 X 12회 반복<br>•컨센트레이션 컬 (Concentration) - 4세트 X 12회 반복<br>•오버 헤드 케이블 컬 (Overhead Cable Curl) - 4세트 X 12회 반복<br>•스탠딩 덤벨 트라이셉 익스텐션 (Standing Dumbbell Tric) - 4세트 X 12회 반복<br>•트라이셉 푸쉬 다운 (Triceps Pushdown) - 4세트 X 15회 반복<br>•벤트 오버 투암 익스텐션 (Bent Over Two Arms Extension) - 4세트 X 12회 반복<br>•크로즈 그립 바벨 벤치 프레스 (Barbell Brench Press) - 4세트 X 12회 반복</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#0055ff">금요일 : 둔근(힙업) & 복근</font></p><p style="text-align: center;"><br>•버트 리프트 클로즈 레그 (Butt Lift Close Legs) - 4세트 X 50회 반복<br>•버트 리프트 오픈 레그 (Butt Lift Open Legs) - 4세트 X 50회 반복<br>•글루트 킥백 (Glute Kickbac) - 4세트 X 20회 반복<br>•풀 씨스루 (Pull Through (Hip Pulls)) - 4세트 X 15회 반복<br>•40분 유산소운동 <br>복근 : 취약부분 공략 </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#0055ff">토요일: 유산소 & 복근</font></p><p style="text-align: center;"><br>•1시간 : 복근 + 유산소운동 (인터벌 트레이닝) <br>•30분 복근운동 </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#0055ff">일요일 : 휴식</font></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ffffff" style="background-color: rgb(255, 0, 0);"><strong>다이어트 식단 </strong></font></p><p style="text-align: center;"><br>• 식사 1 : Metapure 단백질 파우더, 계란 흰자위 4개, 오트밀 1/3 컵, 아미인유 1티스픈, 소화효소, 커피 1잔 </p><p style="text-align: center;"><br>• 식사 2 : 단백질 파우더, 글루타민, 오메가3, 닭가슴살 3온스, 고구마와 브로콜리, 녹색사과, 소화효소 </p><p style="text-align: center;"><br>• 식사 3 : 채소, 틸라피아 구이 4온스, 쌀 3온스, 시금치 1/2컵, 완두콩, 노란호박, 녹색사과</p><p style="text-align: center;"><br>• 식사 4 : 단백질 보충제, 쌀 케익 2조각, 소화효소</p><p style="text-align: center;"><br>• 식사 5 : 오렌지, 러피 생선구이 4온스, 아스파라거스 줄기 10개, 오메가3 </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><font color="#ff0000">즐겨 먹는 보충제</font></p><p style="text-align: center;"> </p><p style="text-align: center;">• BCAA<br>• 순수 단백질 보충제 (초콜릿 향)<br>• 멀티비타민<br>• 글루타민 <br></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">
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카페 게시글
몸짱 갤러리
미스 헝가리 출신 피트니스 선수 - 노에미 올라 (Noemi Olah)
노래마을
추천 0
조회 9,837
14.04.04 00:58
댓글 6
다음검색
첫댓글 이쁘고 몸도 좋은데....슴가가 부담스럽네요....
진짜 겁나 이쁘다.. 몸매도 대박.
아..... 쩝...
가슴이 너무 인공적인 느낌이네요.
좋은 정보 감사해요
보고 배울게 제법있네요 제가하는 운동에서 약간 변형된 좀더 강도높은 자세들 자세히 보고 다음주부터 해봐야겠어요^^*정보 감사합니다.