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<p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong>초보자도 할 수 있는 바디 웨이트</strong> <br> <br> <br><strong><span style="color: rgb(255, 0, 0);">푸쉬-업 (팔굽혀펴기) :</span></strong><span style="color: rgb(255, 0, 0);"> </span></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_834" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/226F5D4552E26C1B34" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_226F5D4552E26C1B340C61"/></p><p style="text-align: center;"> </p><p style="text-align: center;">여성이나 초보자는 무릎을 바닥에 대고 실시하는 니 푸쉬-업</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="A_232E9B3D534EAB610AC028" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/232E9B3D534EAB610A" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="DominikSky04.gif" id="A_232E9B3D534EAB610AC028"/></p><p style="text-align: center;"> </p><p style="text-align: center;">양손을 좁게 벌리면 삼두 (다이아 몬드 푸쉬 업), </p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_2895" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2527E038534EAE3F2E" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="DominikSky03.gif" id="A_2527E038534EAE3F2EF55B"/></p><p style="text-align: center;"> </p><p style="text-align: center;">넓게 벌리면 어깨 (와이드 푸쉬-업), </p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="A_21564B3D534EAB5F1B1143" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/21564B3D534EAB5F1B" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="DominikSky01.gif" id="A_21564B3D534EAB5F1B1143"/></p><p style="text-align: center;"> </p><p style="text-align: center;">스탠다드(베이직 푸쉬-업)로 벌리면 가슴에 자극이 갑니다)</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><strong><span style="color: rgb(255, 0, 0);">원 레그 스쿼트 (한 다리 스쿼트) </span></strong></p><p style="text-align: center;"><strong></strong> </p><p style="text-align: center;"><span style="color: rgb(0, 0, 0);">스쿼트는 하체와 힙-업을 위한 필수 운동입니다.</span></p><p style="text-align: center;"><span style="color: rgb(0, 0, 0);">바디웨이트 만으로는 볼륨이나 근육량 증대에는 한계가 있기 때문에</span></p><p style="text-align: center;"><span style="color: rgb(0, 0, 0);">부하를 늘려주는 것이 중요한데</span></p><p style="text-align: center;"> </p><p style="text-align: center;"><span style="color: rgb(0, 0, 0);">바디웨이트로 부하를 늘리는 것은</span></p><p style="text-align: center;"><span style="color: rgb(0, 0, 0);">싱글 레그 기법으로 스쿼트를 하는 것입니다.</span></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_42855_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/235B324053512FC222" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_235B324053512FC22284A9"/></p><p style="text-align: center;"> </p><p style="text-align: center;">다리 한발을 들고 싱글 레그로 스쿼트 실시하게 되면 자기체중이 </p><p style="text-align: center;">2배로 가중되어서 운동부하를 증대시킬 수 있습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">초보자는 다리 하나를 들고 정자세로 하기가 어렵습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_53020_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/267723395272610126" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_267723395272610126E987"/></p><p style="text-align: center;"> </p><p style="text-align: center;">그래서 다리 한쪽을 벤치나 의자등에 걸어서</p><p style="text-align: center;">균형을 유지하고 보조적으로 힘을 지원해 주는 효과로</p><p style="text-align: center;">좀 더 쉽게 할 수가 있습니다. </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><strong><span style="color: rgb(255, 0, 0);">물구나무 팔굽혀펴기</span></strong><span style="color: rgb(255, 0, 0);"> </span></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="A_2505A842518113380372EF" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2505A8425181133803" border="0" vspace="1" hspace="1" actualwidth="500" id="A_2505A842518113380372EF"/></p><p style="text-align: center;"> </p><p style="text-align: center;">고급자 단계에서 실시하는 고난이도 운동으로서 </p><p style="text-align: center;">자기체중을 100% 실어서 할수 있기 때문에 운동효과가 아주 크지만 </p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="A_254AEC46534EAB811478F0" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/254AEC46534EAB8114" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="DominikSky24.gif" id="A_254AEC46534EAB811478F0"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">초보자는 정자세로 하기에는 어려운 동작입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_93807_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/247CC03B52CBF40D30" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_247CC03B52CBF40D30E9C5"/></p><p style="text-align: center;"> </p><p style="text-align: center;">초보자의 경우 엎드드린 자세에서 </p><p style="text-align: center;">위 동작을 실시하면 쉽게 할 수가 있습니다)</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><strong><span style="color: rgb(255, 0, 0);">복근운동</span></strong></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_8223" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2635044152274AD703" border="0" vspace="1" hspace="1" actualwidth="500" id="A_2635044152274AD703236E"/></p><p style="text-align: center;"> </p><p style="text-align: center;">크런치 - 상복부</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3874" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/253EF04652AD961234" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_253EF04652AD9612348CC5"/></p><p style="text-align: center;">레그레이즈 - 하복부</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_3340" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/251A6B4552AD963813" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_251A6B4552AD963813D537"/></p><p style="text-align: center;"> </p><p style="text-align: center;">트위스트 크런치 - 외복사근</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br><strong><span style="color: rgb(255, 0, 0);">철봉 운동 :</span></strong> </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="A_2347A6355339855519FAD6" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2347A6355339855519" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Chining_Dip10.gif" id="A_2347A6355339855519FAD6"/></p><p style="text-align: center;">풀-업 : 등 상부 및 어깨, 이두 바깥쪽 발달에 효과적입니다.</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="A_23164635533985563264DF" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/231646355339855632" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Chining_Dip11.gif" id="A_23164635533985563264DF"/></p><p style="text-align: center;"> </p><p style="text-align: center;">친-업 : 등 하부 발달, 이두에 집중하면 이두 발달에도 효과적입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">초보자는 낮은 높이에서 하거나 </p><p style="text-align: center;">의자나 박스위에 발을 올려놓고 발을 보조자 삼아 실시하세요.</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><span style="color: rgb(255, 0, 0);">의자 & 벤치 이용 운동</span></strong><span style="color: rgb(255, 0, 0);"> </span></p><p style="text-align: center;"> </p><p style="text-align: center;"><span style="color: rgb(255, 0, 0);"><img width="600" class="txc-image" id="tx_entry_6502" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2173C94552E26BFC34" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2173C94552E26BFC343E3D"/></span></p><p style="text-align: center;"> </p><p style="text-align: center;">벤치 딥스 : 의자 높이 정도의 구조물에 손을 뒤로 대고 실시하는 삼두 운동입니다.</p><p style="text-align: center;"><br> </p><p style="text-align: center;"><br><span style="color: rgb(255, 0, 0);"><strong>플로어 딥스 :</strong></span> </p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="A_2573154552E26BF43317A0" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2573154552E26BF433" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2573154552E26BF43317A0"/></p><p style="text-align: center;"> </p><p style="text-align: center;">바닥에서 실시하는 딥스 (여성이나 체력이 약한 분들도 쉽게 할 수 있습니다.)</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><span style="color: rgb(255, 0, 0);">평행봉 운동</span></strong></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_84080_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/266C234552E26BF103" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_266C234552E26BF1031074"/></p><p style="text-align: center;"> </p><p style="text-align: center;">딥스 : 딥스는 삼두발달에 효과적이며, </p><p style="text-align: center;">상체를 앞으로 숙이고 실시하면 가슴하부 발달에 효과적입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_13844_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2635A03452CBF3C929" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2635A03452CBF3C929153E"/></p><p style="text-align: center;"> </p><p style="text-align: center;">초보자는 낮은 높이에서 하거나 </p><p style="text-align: center;">의자나 박스위에 발을 올려놓고 발을 보조자 삼아 실시하세요.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">출장이나 여행등으로 헬스장에 갈수 없는 경우, </p><p style="text-align: center;">운동패턴을 유지하기 위한 근력운동으로도 좋으며, </p><p style="text-align: center;"> </p><p style="text-align: center;">정류장에서 차를 기다릴 때에나, </p><p style="text-align: center;">공원 또는 집에서나 언제 어디서든지 장소에 구애 받지 않고 하는 운동들이기 때문에 </p><p style="text-align: center;">근력향상 또는 기초체력 증진목적으로도 좋은 운동이라고 생각됩니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">일이 쌓여서 헬스장에 갈수 없는 경우에도 휴식시간에 틈틈히 해주면, </p><p style="text-align: center;">근력운동의 프로그램 리듬을 유지하는데 도움이 될 것입니다. </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">사람이 운동을 쉬게 되면, 계속 나태해져서 운동과 멀어질수 있으니까요.</p><p style="text-align: center;">특정한 사정때문에 헬스클럽에 갈수 없는 경우, 아래 맨손운동을 대신 해주면 </p><p style="text-align: center;">훈련 패턴이 계속 유지 되어서, 오랫동안 운동을 하게하는 비결이 될 것입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">한번 운동을 빠지게 되면, 사람이라는 것이 편안함을 계속 추구하게 되어서, </p><p style="text-align: center;">운동을 중단하게 되는 사람들이 많으니까요... </p><p style="text-align: center;"><br> </p><p style="text-align: center;">특정한 사정으로 헬스장에 가지 못할경우에는 </p><p style="text-align: center;">아래와 같은 맨손운동을 이용해서 하거나, </p><p style="text-align: center;"> </p><p style="text-align: center;">집이나 직장등에 아령 또는 암스트롱 철봉, 치닝디핑 기구등을 구비해서 운동을 해서 계속 운동리듬을 유지하면은</p><p style="text-align: center;">오랫동안 운동을 할수 있게 하는 비결이 됩니다. </p><p style="text-align: center;"> <br>그리고 피트니스센터의 머신 & 중량 운동과 바디웨이트를 결합해서 실시하면<br>운동 범위가 다양해지고 지루하지 않게 운동 하실 수있습니다. </p><p style="text-align: center;"><br> </p><p style="text-align: center;">그리고 푸쉬업 같은 기초적인 맨손운동은 </p><p style="text-align: center;">헬스장에서 본운동전 부상방지를 위한 워밍-업 세트로 활용하면 매우 유효한 운동들입니다.<br></p><p style="text-align: center;"> </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><span style="color: rgb(9, 0, 255); font-size: 14pt;">근육 몸짱들의 바디 쇼 - Jeff Seid & Harrison Twins의 여름 이야기</span></strong></p><p style="text-align: center;"><strong><span style="color: rgb(9, 0, 255); font-size: 14pt;"></span></strong> </p><p style="text-align: center;"><span style="color: rgb(9, 0, 255); font-size: 14pt;"><iframe id="v0c41iAeIIS1UQQriUXSDXQ@my" width="640" height="360" src="https://kakaotv.daum.net/embed/player/cliplink/v0c41iAeIIS1UQQriUXSDXQ@my?service=daum_cafe" frameborder="0" scrolling="no" allowfullscreen></iframe></span></p><p style="text-align: center;"><strong><span style="color: rgb(9, 0, 255); font-size: 14pt;"></span></strong> </p><p style="text-align: center;"><strong><span style="color: rgb(9, 0, 255); font-size: 14pt;"></span></strong> </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27269947535E68473E" class="txc-image" width="800" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="800" exif="{}" id="A_27269947535E68473E036B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/234E7147535E684823" class="txc-image" width="800" style="clear: none; 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카페 게시글
몸짱 갤러리
바디웨이트 - 초급자를 위한 자기체중 근력운동
노래마을
추천 1
조회 13,786
14.04.28 23:43
댓글 13
다음검색
첫댓글 와우 작살덜.
오늘도 좋은 정보 감사합니다^^~
활력 담아갑니다. 즐거운 오후시간만드세요
세상에 근육맨들만 존재하는것 같음....
근데 난 왜 이모양이지...ㅡ,,-....
매번 자료 감사합니다.
사랑합니다 ㅋ
늘 감사드립니다.
와....
운동을 어떻게 하길래
감사 합니다
이런애들이랑 백병전하면...
당장.헬스장으로고고~~~~^^
대체 얼마의 붕량으로 하면 저정도가 될려나....푸아~~
운동하는 모습은 같은 남자가봐도 참 멋지군요