5̻ ϴ° ٴ° ̴ٴ ϴ.
к 帮ڸ
Ź ϽŴٴ 帮ڸ ʹ ϴ.
5ȸ Ÿ ϴ 6~7ȸ ʹ ϴ.
ϰڽϴ.
ũ ߰ ֽϴ.
δ ֽϴٸ
ɹڼ ڸ
ִɹڼ 40 ~ 50% -
50 ~ 70% - ߰
70% ̻ -
˴ϴ. (ִ ɹڼ ϰ ڸ 220 - Դϴ)
- ϴ コ ڸ
1RM (1ȸ ִ ִ )
1RM 40~65% /߰
70%̻
̶ ϴ. (10 ø װ ̹ 1RM 77%Դϴ.)
( 1RM ϴ X Ը N Ʒ ũ ־ø ˴ϴ.)
https://www.muscle-factory.co.kr/my/Calculator/1RMCalculator/1RMCalculator.html
( volume 1RM, Reps, Sets ƿ츣° Ȯϰ ʹ 1RM ̾߱ϰڽϴ.)
ǰϷ 5ȸ ̻ ؾѴٴ° ҿ Ͻô е ̾߱Դϴ.
Ͽ 6~7ȸ ϽŴٸ Ʈ̴ ˴ϴ.
Ʈ̴(Ʒı) ټ忡 ذǸ ɷ ϶ ʷϰ
δ λ ϴ.
Ʒ Դϴ.
Ʈ̴ Ͻø Ҽ Ǵ ƴ϶ ȿ λ λ ԵǸ ŭ ս Ե..̤
Ʒ Ʒ Դϴ.
1. Ƿ
2. Ƿ
3. ȭ ȭ
4. Ŀ尨
5. ɷ
6. Ҽ
شϽŴٸ Ͻô α ߽ðų ñ⸦ õ帳ϴ.
α Ϻ̸ Ʒ ϺԴϴ.
ϱ Ͻø ȹ ־ּžմϴ.
Գ Ǵٰ ȵDZ Ͻø α ٲּž
Ʒ øø ȵ˴ϴ.
6~7ȸ ϼž߰ڴٴ е ߰ ߰ 2~3ȸ /߰ ּžմϴ.
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Ʋ ϰ Ϸ
Ϸ ϰ
Ĵ ؾ ϴµ Ƴ