ٷΰ

ã 

[̻Ȱ] /Ÿ Ʈ̴ 3 մϴ~ [ۼ (78)]
rankŸ    2017-03-31 () 17:13   ȸ : 12641    : 51

׿.. ̰ 1 ı ص

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׵ ϰ ã Ʈ..

_20170227_180532.jpg

ڷ .. ȯ ū ࿡ ɸ Ǿ׿ Ф
  Ѵٴ .. ΰ ̰?

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׳ Ȧ ¯ ̰ ã Ǿ ū ݰ ȵ ־~
˰ 콽  ͺ ְ Ǹ ° ƴ ^^;
'Ҿ ȴ!'  (?)  ÷ϴ~

ٸ α׿ ۼϴ ϱ⸦ Ctrl+C V Űܿ..
( ª 帲)  ñ⿡ ֽϴ.
鿩 Ẽ ״..   ε ϰ оּ մϴ.^^


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ణ. 6 Ѿµ 볷ó ϱ~

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Ʈ̴ :


䷯ ׸ Ǯ 12ȸ + Ǹ R 20ȸ x 2Ʈ(Warm up)


( ɰ ⿡) ܽð ȿ̰ α׷.

3~5 ڷ ̴. ſ  Ǭٰ 20~30̳ ٰ ɾٳ


_20170319_162737.jpg

1. ٺ ̹ R + Ƿ


(40kg) 30ȸ + Ǹ R 20ȸ x 3Ʈ


(60kg) 20ȸ + Ǹ R 20ȸ x 3Ʈ, Ʈ 𼾵 (40kg) 25ȸ.


б ּȭ, α Ÿ.

Ƿ 2  ִ ޽  ϴ Ʈ.

п ª ð ̳ ڱ  Һ  .

5Ʈ ְ ̸.. Ʈ ߰ + Ȯ  ~

׳ ġ() Ǽ 60kg ÷ ó̳..


20170127_075222.mp4_20170129_215156.482.jpg

( Ʈ Ȱ ־ )


2. ٺ


(20kg) / 35ȸ x 2Ʈ


(40kg) / 25~30ȸ x 4Ʈ, Ʈ 𼾵 (20kg) / 40ȸ.


αٸ , ڱϴ ΰ .. ϸ Ȯ Ÿص ǥ ļ ڿ ԵDZ . ׷ 15ȸ αٿ и ޴.. б ݾ ÷鼭 25~30ȸ ݺϴ .

̷ ߴ޵Ǵ ̵~? 鼭 ޵Ǵ Ӱ ϴٴ ..

ϰ ʹٸ ټ Ƴ ϴ϶...



3. R


25ȸ x 6Ʈ


ڱذ ǥ ɹڼ ( ɷ , ü ) Ʈ ޽ 20 ̳ ŸƮϰ.

ܽð ũ Űָ ǥ ̸ .

ٺ ŷ Ϸ .. ħ, Ļ簡 νߴ ſ 󺸴 þ.

̷ 帱  ְ µ λ ϱ ֿ켱~

߷ ɰ ̷ 쵵 .


ϸ___d0005909_47b26d4384d0d.jpg

׷ϴ.. ϸ . Ϲ Ϲδ ǰ ~

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4. ٺ Ƽ 帮Ʈ


(40kg) 25ȸ x 5Ʈ, Ʈ 𼾵 (20kg) 30ȸ.


ü Ȯ ϰ ĸ 鵵 ӹϰ .

ھ  ִ Ե ʴ ߷ Ȱϸ

бٰ ̵α  ڱ ְ.. ÿ ԽѼ ְ

 ǥ, Ǵ ߷ ڼ ΰ ִ.


ſ ̰ ߸ϴٰ 㸮 ģ ־ ɽ , ߴ κ..

ٵ ϰ ִ.. 𸣰ڴ

( ´ٰ ڸϰ ִٰ.. ٽ  ܰ ϴ..)



뷫 1ð 5? ϰ .


( ٷ  1ð ̳ ä ϴ ħ ΰ )



Ȩ Ʈ̴ :


5. Ƽ 帮Ʈ (10kg) 30ȸ ̻ + ÷ũ 1 x 4Ʈ


ƮĪ ĸ Ȯ .

ǥ ɹڼ ϸ鼭 ü Һ ִ ( ) ֱ 

 , Ʈ ޽ľ ϴ Ʈ. ÷ũ ޽ ̱ ..

Ƽ ϳ DZ ɹڼ ʰ ȴٴ .

ñϸ 30ȸ ݺ  غ~ ϰ ִµ ̳ ! ..


( Ȱ ޸  ϴ ƴ.    ɹڼ )


ư õ ~ ϰ ſ ð ´  ^^


  ԰ Ľ ߰~


_20170327_214644.jpg

- 2017 3 27  -












/Ÿ Ʈ̴ ù Թ 183cm/63~64kg

3   183cm/78~80kg

_IMG_20170320_171705.jpg

Ĵ .. ֱٿ ۸ð öȳ׿..^^;

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׸ ǰ Ϲݽ ԰ ʰ ϰ   ظ ݾ þ ߼Դϴ.
ǥ ٷ Ȯ,  嵵 Ѵ.. ȮŰ!
츮 ϴ   ־ ߷ ƴմϴ.^^

( 1~2kg ߷ װ 100% Ȱϰ ִ ϱ? ߷ ٷ  ȿ κп ǹ ǵƺ.)

_20170321_174132.jpg

ٸ ̴ٺ.. Ư ! ⿡ ü ߿ ־ Ф
㸮 ѷ 72.5cm.. ü ѷ 59cm.. ϰڽϴ!

ư ظ 鼭 ϴ κ..
Ϲδ Ϲݽ 3~4 Ծ鼭 ϸ ִ ̶ մϴ.
, õ̶ ᰡ ߿ϰ ʿϴٴ !

 ʺڵ ܱⰣ ʿ ̻ ϸ鼭 Ʈ ް
ʿ   ϰ,  ð ~ ?!
, ü ̶ ū ׸ ְ ׷µ غø ?
Ҿ Ĵ Ʈ  ִ ̸
 ̴   ȭ. ̷ 칰 İ Ĵ ڿ 󰡴 κ ̴ϴ.^^

ð Ǹ , Ÿ ִ Ȱ ,  ƾ, Ұغ ϰڽϴ.  ׸ ʺڸ ణ 󹰵 ߿ ִµ   츦 ڸ..

GIF2.gif

Ϳ ߷ ٰ Ʈ ο!

GIF.gif

ó ö ̿ ܷ!

ֺ ȯ 繰 żϰ ׷ ̴
 е鵵 ̸ ڷḦ Ͻ .. ˴ϴ

ư оּż մϴ. ð ȴ~!





, 꿡 Ǹ  äη ˷ (DeSLun)  ʽڸ 3, 3ȸ  α׷ Ѵٰ մϴ.  コ ̿ ̳ , Ÿ ϰ е ä غø  ϳ׿~  ְ α׷ Ұϰ õϰ ͽϴ.


ü51
78
۾
rankϾȱ 2017-03-31 () 17:13
ϴ!
Ͻð ǰϼ~
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
ּż մϴ~ ϾȱԵ ׻ λ , ǰϼ~ ȭ!
õ 0
rankð 2017-03-31 () 17:13
ο ߳׿
ﰢ ̽ŵ
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
ö ַθ ٷٺ ϳ׿~ ׷ ο ݾ ϱ ߴµ.. ߿ ο ̰ ̶ ˴ϴ
õ 0
rank008 2017-03-31 () 17:13
׿ ִ°ɷ ɽؼ ϰڴ..

Դٰ 츮״ Ҽ ԵǾ ־(ٺ Ⱥ ߰ ͵ )

¥ Ͻô...
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
¾ƿ! ٺ ƿ ع ߷ ǰ ִ󱸿~
ٵ ׷ ص İ.. ҵ ٺ ǵ ߷ پϰ Ҿµ.. ظ 2~4 ʳ׿ Ф 5kg¥ ٺ κ ..
õ 0
rank̼ 2017-03-31 () 17:13
Ʈ ο줻
̷ Ⱓ Ͻô° 潺ϴ. ϴ ΰ ϴ ԰
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
̽ʴϴ.^^  ϰ ϱ~
ũ θ ʿ ð, õõ غ մϴ.
ְ ƴ϶~ ִ ð. .
Ϸ 1ð ڸε ִ Ǹ ϴ.^^
õ 0
rankϴġ 2017-03-31 () 17:13
־.. ̾Ʈ ϰ ٽû ݺ..
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
оּż մϴ.^^ ũ ̾Ʈ ݺ ϴ ε ׵ ϸ鼭 ϰ غ..    ִ..?  ñ⿡  ؾ ..  Ҹ ִ ȿ, ȿ ִ.. п پ ϰ ϰ ϸ鼭 Ե н ȿ.. п  , ̶ ڿ ϰ Ǵ ϴ. ׻ 游 ְڽϱ~ ־ ̰ .. ְ Ǵ°Ŵϱ.^^ ϴ  . װ͸ ߰ ִٸ ɼ 󸶵 ִ~ 帮 ;^^
õ 0
rank 2017-03-31 () 17:13
..ʴϴ~~
㸮  !!
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
մϴ.^^ ø
ü ʵ źȭ  ħ ݾ ְ ֳ׿~ ⼭ Ѿ 쵵 ٰ Ȧߴ.. ִ Ф
õ 0
rankιno 2017-03-31 () 17:13
α Ͻø α ּ ˷ֽ ֳ. 氡 ͳ׿
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
αװ ϴٺ ̹ Ұ ߳׿ Ф ȯմϴ~

http://blog.naver.com/nemius7
õ 0
          
            
rankιno 2017-03-31 () 17:13
ؿ
õ 0
rankƽ1830 2017-03-31 () 17:13
ƮƮ  6ϰ ٷ コ ϰ 2 ϰ ֽϴ.
ƮƮ コ̳ ϴºе Դϴ.

コ ͼ ⱸ ɾƼ ڵ 5 30 ̰ ϴ°...
ⱸ ڸ ҽѺе ⱸ뵵 ϰ Ƽµ...

׶ Ѹ մϴٸ...
̷ Ҹ  Ҽ ..

ٽ ƮƮ  Դϴ.
ȥ ϰ ȥ ƾ¥ ̰ ׿..
õ 0
     
       
rankð 2017-03-31 () 17:13
е ϸ ҽ е ƾ ٲٱ⵵ ϴٶ Ф
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
Դϴ. ǰ Ͻô е !
õ 0
rankKenRose 2017-03-31 () 17:13
̺ .
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
ֽ ︮ ϰڽϴ. մϴ!
õ 0
rankJplayer 2017-03-31 () 17:13
ʴϴ ^^
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
ϰڽϴ. մϴ^^
õ 0
rank¦̾ 2017-03-31 () 17:13
Ǹ !! Ǹ  Դϴ!

ȭ!!
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
! ȭ~ λ Ͻð ϴ^^
õ 0
rank 2017-03-31 () 17:13
Ͻô 𸣰ڽϴ ϰ ô± Ͻʴϴ.
ȨƮ̴ 4 ø غϴ ؼ Ǿƴϰ ߴϰ ƽϴ.
3 ̳׿.. 1 ȸ Ǿ ٽ ־ ѹ 帧
ʾҽϴ ٽ ϵ ϰڽϴ~
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:13
~ ϰ ֽϴ~ ȨƮ Ͻô!
׷Կ ı⸦ ϰ ־µ ڱ ҽ ż
ȥ ϰ ðڱ.. ߴµ ׷ ϼ̴ٴ.. ȸϴµ 1̳??
ū ̴̼? ǽŰ??? ФФФ ǰ ˰ ͽϴ!
õ 0
rank 2017-03-31 () 17:17
߿ܿϽó?
׸ ϱ ó?
ñؼ 庾ϴ٤ФФ ϴ°
ƴ϶ Ǿ~
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:43
ڰ ǰ , ϰ ޽մϴ.^^
¿ ϴٰ  뵿 ǰų ġ ְŵ.
׸ ϱ  ð  ؾϳ~ ̹ ִ ؼ Ϸ 2 ұ? 3 ϰ 缭 ޽ұ? ̸ ȹ ϴ.^^
(ٵ ִ ϴ ߿ 2̳ )
 1ð TV ϰ Ͱ ,
̷  ſ κ ƴϾٸ ̰ ƴ ϱ Ǿװ ؿ ?^^
õ 0
rankoyoo 2017-03-31 () 17:18
Ʈ ο
Ͻó׿!
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:44
մϴ! ο Դϴ!
õ 0
rank 2017-03-31 () 17:18
߾! ȨƮ ƴϰ Ʈ! Ͻʴϴ
õ 0
     
       
rankŸ۾ 2017-03-31 () 17:46
մϴ! ȨƮ,Ʈ,Ʈ 鼭 ȭ ƾ ϰ ֽϴ
õ 0
rank 2017-03-31 () 17:28
峭 ƴϽó׿~

  ַ Ͻ ΰ?
ü ؼ Ʈ  غ .;;
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:14
Ǫ , ġ ϴ ̳׿~ ⺻ ~
õ 0
          
            
rank 2017-03-31 () 18:58
⺻ ߿ϱ... Ǫ ׳ Ϲ Ǫ? ãƺϱ ﰢ Ǫ, ̾Ƹ Ǫ Ǫ 󱸿^^
õ 0
rankι 2017-03-31 () 17:39
ʺ
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:16
~ Ұ!
õ 0
rankִ³ 2017-03-31 () 17:40
η׿.
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:16
մϴ!
õ 1
rankũġ 2017-03-31 () 17:48
Ͻó׿.׿ ġ ִ ֱ.
׿ .
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:19
ٺ ó ֹ ֽ~ κ^^
õ 0
rank 2017-03-31 () 17:50
... ¥ ־
׷ ³??
ʾƿ
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:24
ּż մϴ^^ ʺ ԰ Ա ؼ  ̴ٺ 龦մϴ ̾Ʈ ̳׿
õ 0
rankѾ 2017-03-31 () 18:00
Ͻʴϴ ΰ  ϰ ִ ڽ ʹ β׿
ϴ
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:26
մϴ~ е鲲 Ǿ ϴ ٷԴϴ..^^
õ 0
rank 2017-03-31 () 18:01
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:28


õ 0
rank 2017-03-31 () 18:01
ļ
õ 0
     
       
rankŸ۾ 2017-03-31 () 18:29
~ մϴ^^
õ 0
rankSchultz 2017-03-31 () 18:07
ڱ  ֳ? ¥ ȵǴ
õ 0


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