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blueocean153
(blueocean153)
California ΰ

Blog Open 01.16.2009

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λ 120ô
05/31/2020 09:22
ȸ  103   |  õ   3   |  ũ   0
IP 76.xx.xx.115



λ 120ô  


ٰ()
̶ٰ ̰ ü ϴ
.
̰ پ, Ұ

üȰ
϶ , , ȯ ߻ Ѵ.

̱, Ϻ ٰ зѴ.
̿ ȴٸ Ȱ

޾ƾ Ѵ
.
20%
ٰ ȴ.

ټ

ֵ ִ ߿ Ѵ.

30 50 ϴٰ

60 Ǹ ް پ.

60 30%, 80 50% .

ӵ .

ڵ ̰ 80ٿ ٷ ϸ Ǻη ִ.

̿ 1ð コ忡  ϰ

ܹ ǰ ϰ ִ.


コ忡 ƮĪ Ǭ ׸ӽſ ҿ ϰ
ü ü ٷ¿ ⱸ Ͽ 15 Ѵ.
׸ ѹ ݺϸ
1ð ȴ.
ڰ ϴ Ÿ ε ϱ Ͽ
̰ 75
̻ ǻҰ߼ ؾ  ִ.
80
̻ ȸ ڰ
ϸ, 65 ̻ .
60-80 10 2 Ȱ ռϰ Ȱ ִ ̸,
ټ
ϴ 60% ̴뿡 ´ ¸ ϸ缭 Ȱϰ ִ.
10% ȥڼ ڸ Ȱ ʿϰ,
Ʒ 10%
/ ְų ִ.

ֱٿ ź źִ Ÿ ϴ
Ʈ 3 
帮Ʈ(deadlift)Ʈ(squat)ġ(bench press) ϴ
þ ִ. ̿ ޴ 80% ߷  ϰ,
30% 50kg ̻
߷ Ѵ.
ӽ(muscle)ߵ
Ը ø.

Ű ǵ ߷  ϸ ϱ
ذ Ǹ, ð ϱ
ٰ Ѵ.
δ , кǹǷ
.

̵  ϸ鼭 Ʈ Ǯ ߷ ٺ Ѵ.
Ǵп ѱ 30 15 ,

ֱ  30% Ҵ.


Ͽ 26% Ҵ.
 ð Ͽ
250̻ 400 ̸̾.
30-1ð شȴ. ݱ ܱ
Ը ־,
ѱ Ը ó̴.
 ð Ҵ
Ͽ 100-250 ̸ 34%
, 31%
250
-400 ̸ 35% , 40%

400 ̸̻ 31% , 27% ߴ.

Ǵп ٴ ߰ 
ߴ
ȿٰ̾ ߴ.
ٸ ϰ Ÿ
.
λк
60 ̻ Ͽ

Ѵ ܷϴ  ߴ.

ü ٷ¿ ϸ
Ȱ 6% þ ɱ
.

ū ȭϸ
¸ 鼭 ü ٷ .

ټ Ҵ
ٷ , ӵ , üȰ , ؽ Ƿ,
̴
ҿ ˹ߵǴ ü Ȱ Ƿ

Ͼ, , ȱ Ȱ ư ȴ.

 ȴ.

 ȸ ü ɷ Ű ⿩Ѵ.

 ܹ ϸ ȿ Ŀ.


â
 ܹ, ŸD
׷쿡
( , , ϴ ǥ) 51% ƴ
.
ο ǽõ ܹ 븸δ
ʾ

 ܹ 56% Ǿ
.
 ũ
, ٷ , ,  .

ڿ ٷ  Ͼ, ȱ
ü Ȱ ɷ° ǹǷ ſ
ϴ.
Ư ǰ ū ߿ϴ
.
󿹹濡 ⿩ϴ
, ڼ ִ Ƹ ,
߽ ְ ȸ Ѵ
α ߿ϴ.

ڴ ߷ ϴ ӱ ϹǷ ٷº Ŀ Ѵ.

̿  ϴ ӵ ʿ䰡 ִ.

, Ʒɿ ִ ӵ

1 ٰ 2  ϸ .

 ü ɷ¿ ܰ迡 ݾ Ѵ.
Ȯ ʾ Ư ȯ
ݱ ϴ
ٰ ż ȯ ȯڿ Ǵ
ٰ ִ.


Ʒ ٰ ڰ üũƮ ִ Ÿ

ϻȰ شٸ ã ޾ƾ Ѵ.

Ȱ ٸ ٷ . پ.

üȰ ϴ پ.

üɷ .

.

Ȱ ٸ .

å̳ ϴ Ԥ

Ƿγ . ü ٰ .

ȴ ð ӵŸ پ.

ȴ ġ dz .

ü ϴ ƴ. Ѿ.

Ȱ Ȱ ϴ 󵵰 پ.


 ٰ Ͽ
Ģ  Ҿ ߿ϴ
.
Ǵ ǰ
߰, , ñġ, , ƺī
.


߰

ִ ǥ ղ.
ǰ ʼ ƹ̳
dzϰ Ǿ
ִ. ȭ .
Ҹ ӿ

ܹ ϴ 8 ʼ ƹ̳

̼, Ÿ, , ÷λ, þƴ dzϰ ִ.

縶Ͼ п ,
ü پ ܹ
׷
׷ ׷캸 3kg ߴٰ Ѵ.


ġ

ƹ̳ Ƹ dz µ ȴ.
Ƹ ȣ ϴ ϼü

Ű ε ȴ.
ñġ µ ȴ.


ջ ȸ ȴ.
 ϸ ȰҰ
ϴµ
׻ȭ þƴ ̸ ش.


ƺī

Ǵ , , Į, ׳׽ dzϴ.


 100 ô븦 ¾ ڵ
 Ȱ ϴ ʼ
Ͽ Ѵ.
δ ü Ͽ ó

ü
α׷ ϴ 񽺸 ȮϿ
Ģ ϸ
ư ֵ Ͽ Ѵ.



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λ 120ô