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ã 

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[]

5Ȱ  ʹ Ĩϴ.

rank ƽ1830 2017-08-22 (ȭ) 19:29 ȸ : 2876 õ : 3  
 2 Դϴ.
Ű 185 ü 90ų Դϴ.
 
5Ȱ  ̷ ϰ ֽϴ.
 
ȭ (ۼƮ)
ü
 
Կ մϴ. (޽)
 (޽)
 
 Ͽ 맟߾  ϰ...
 ־  ϰ ֽϴ.
 
 ð ؼ Ҽ .
 
5Ȱ ϸ鼭 ϴ Ǵ Ϸ 鼭 Ȱ ϰ ֽϴ.
ð 2~4û̿ 1ð 30 ϰ ֱ.
 
 غ 5Ȱ  2 Ǿϴ.
Ȯ ߴް ٷ¹ߴ Ȯ ° ...
 
Ͽ ޽ij ʹ .
ڿ ϰ ־ Ƿΰ ʹ ¥ 󱸿.
 
Ĵ
 
ħ ǵ̸ ٳ Ķ Ϲݽ ԰ մϴ.
 
ð ұĢ ܹ Ĵ ϱ.
 
ó ڿ ϴٺ 9 ϰ ֽϴ .(źȭ ҷ մϴ.)
 
 
 
Ƿΰ ̱ ؼ Ĵ ߿Ұ ...
׳ ̰ ߸Ծ ұ?
 
ɸ ǰ ?
( ް3 ,ܹ, պŸ ԰ ֽϴ.)
 
 ϴٺ ұ?
Ⱓ̶ ϴ°Ͱ⵵ մϴ.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
21
۾
rankŸ 2017-08-22 (ȭ) 21:40
~ƽ ŵ Ƿ翧 ¯ Ȯ dzܿ׿! ʴϴ.^^ Ȳ̶.. Ĵܰ õ ̷ 帮 .. ( Ĵ ̷ ϴٺ )  ֱٿ õغ ô ڷḦ ߰ؼ ƽԲ û ص帮 ͽϴ.

 ¿  , , ڷ Ұ ȸ иϰ Ÿ þ ̶ ߴµ.. ڿ ̴  ٸ ߷ ȿ̰ Ʈ  Ѵٴ ؿ ֱ Եǰ ִ~ (̹ Ϲ̳ Ϲε ǰ ˷ ִ) ؼ ε..  ð (1ð ), , ׸ 巯 .. û ǥ ް Ǵ ϴ. õ غ Ȯϰ  ɷ° (!)鿡 ſ ׿~ ٺ, ڱ α׷ ȿ̶ ƴմϴ. ߷, Ϲ ȿ ϰ.. ϽŴٸ ûغ մϴ.

https://www.youtube.com/watch?v=2CUKUnzweXo

https://www.youtube.com/watch?v=NHLNOhk5D_k&t=1s
     
       
rankƽ1830۾ 2017-08-22 (ȭ) 23:04
¯.... ϴٺ ׳ ƺ̴ ø Դϴ.
2 Ʈ̳ʴ α׸ ٰ  .........

... Ǿ ϴ.
׷ٰ ű⿡ 맟߾ Ѱ ʽϴ...;;;

׷ ұϰ....
Ƿΰ Ƹ ϻȰ Ƿΰ ߴ ϴ.

÷ֽ ûϰ °͵ ....ο ΰ ڱ⵵ մϴٸ..
? DZɵ ֽϴ.

 Ϸ翡  Ұ ݱ ִ ٽ ٷƾ ϱ⿡...
̺κ ˴ϴ.

 δ Ұ͵ ..
5Ȱ Ҷ Ϸ翡 Ѻκи ص 絥...

Ϸ翡 Ȱ  Ѵٴ°...
Ѻ ϱ⵵ ν ưԸ ±...

2Ȱ Ұ ð ª ׸ŭ Ȯϰ ؾҰ Ƽ.
׸ŭ  ü¼Ҹ ϴ.

Ǫ ׿.
̸Ƽ ׷ ϴ..^^

 Ӹ е غ λ غ ׷ ϳϴ.
η ѹ ƾ Ÿ̴Կ÷ֽ 맟߾ ¥ ȸ ȴٸ ѹ ܺڽϴ.

Ÿ̴ մϴ.
     
       
rankƽ1830۾ 2017-08-23 () 19:17
2ҷ ü ޽ϴ.
߷µ ǰ Ƿΰ ξ ϳ׿.

ΰ コ ģ Ʈ̳ʵ 2ҷ ƾ ִ󱸿

2 ϰ ִٴµ ٰ ϴ󱸿.
Ƹ ȸ 2ҷ  ϰ Դϴ.

ٳ Ѻ 缭 ñѰ پ߰ڽϴ.
2ҽ üκ  ؾ Դϴ.

ٽѹ 帳ϴ.
          
            
rankũ 2017-08-23 () 22:22
߷, ȸ, ü, ɷ.
Ҽ ϶ ڿ ȿ ؾ ϱ α׷ ¥Ⱑ ó .

ó ̴° , ü ̴ϴ.
2 5Ҷ ó ⸦ ϸ ȵDZ ٽ .
 Ϸ ٴ ϴ.

 ̴ٸ ׸ ʰ Ͻ ֽϴ.
ȸ鿡 ߴ ε...
3 Ǵ 5 100-150% ִ  ̰, ű⼭ 3߽ϴ.
׷ 5 Ϸ  30-50% Ϸ翡 ϰ Ǵµ,
׷ δȴٸ ̰,   ְڴ ÷Ƚϴ.

50% ٿ ϸ '̷ ؼ ̰  dz?' װ, Ұ , ִ Ƽ ҾȺҾ ֽϴ.
ٽ ִ Դϴ.
100 ŭ  Ͽ ѹ ϴ, 50 ٿ 3 ϰ Ǹ 150 ǹǷ ʽϴ.
ϴٸ  ø ǰ.
κ 2-3  Ƿΰ ȣϴ󱸿.
׷ ִ 3 ִ , '', '߰', '߾' ϴ , Ʒ ϴ ͵ ϸ ˴ϴ.

2 Ǵ Ʒ ѵ ֽϴ.
 ݵ ؼ.
, ü ö󰡰 ִ, üǰ ִ, κ ƴ϶
ִ  ȵǼ α׷ © ϴ.

غ ϰ µ ǽ 𸣰ڳ׿.
               
                 
rankƽ1830۾ 2017-08-23 () 23:06
2 ù̶  ʴ...
ü 2  3~4Ʈ ϵ ϴ......

 ߽ϴ.
־ 3~4Ʈ ϴ Կ ߾ ϸ  ߽ϴ..

Ʈ Ҵζ 30޽ ٽ Ʈ ϴµ...
޽ü 1 30~2 ÷....
峭 ƴϰ ...

ü ؼ 32Ʈ ߴµ.
ü ÿ Ʈ  ѵ...
   ƴѵ ùε ʾҳ ͽϴ.

ü غ ϴµ...
ü 5Ҷ ϴ°ó ؾ ϴ ʹ Ůϴ.

ü ϰ ̰ Ʋ̵ ? ̷ ° ƴ..
и ü ҷ  ϴ° ׷ ð ʹ غϴ.

ũ ū Ǿϴ.
ٽѹ ȭ ϰ Ǵ±...
մϴ.
                    
                      
rankũ 2017-08-25 () 02:42
Ͻô  Ⱦô° Ƽ ÷ 帳ϴ.

  ʼ Դϴ.
2 Ǵ  ִ Ƽ Żذ ϴ  ʹ ٸϴ.

 ʿ ӻ ô ϴٸ ߿  帮ڸ,

1. ü
2. پ Ǻ ü Ѱ ȭ
3. 
4. ȹ

* ü ν ȹ
Kg Ʈ ִ 뷫 ƴ Ͱ Ȯ ƴ ū ̰ ֽϴ.
Ȯ ˾ƾ ǥ Ȯ ְ, Ȯ ڸ ˾ƾ ɷ ȭ ְ,
ȭ ɷ Ʒðȹ © ֽϴ.
, ġ 100kg 10 5Ʈ ϴٴ ˰ ִٸ,
80kg 14 ̻ 5Ʈ Դϴ.
׷Ƿ ̹ ġ 100kg 5set X 10 ǥ Ѵٸ,
, , 100kg 5set X 10 Ȱ ϴ° ƴ϶
100kg 5set X 10, 60kg 5set x 20, ݿ 80kg 5set x 15
̷ ȹ ֽϴ.
ȹ ̷ Ƿ,  ٸ ۿ ϴ.
󺸴 ٸ ̰ Ǵ ݺ װ,
 Ƿΰ ִٸ, ݴ ؾ߁.

* м
 ̹  ɷ ߰, Ƿΰ̳ λ ٸ  ݴ ÷ ˴ϴ.
üǾų ϶ߴٸ мؼ ׿ ´ ȹ .
Ƿΰ ְ, ٸ 󸶵 ֽϴ.
                    
                      
rankũ 2017-08-25 () 02:43
* پ õ ()
ռ 帰 "100kg " ̶ ǥ ֽϴ.
̰ ߿ Դϴ.
ɰ ۿ Դϴٸ Ǽ Ȯ 𸣰ڽϴ.
1RM Ϸ翡 ִ Ƚ 10ȸ ̳ մϴ.
׸ 1RM 90%δ 40ȸ, 80% 100ȸ մϴ.
پ ִµ, ִ Ʒ ߴ޵ ̶ ̰ ´° , Ϲ ȸ ׷ ʾƼ ſ ޶ϴ.
ʺڿ ִ ʹ ƴϰ ּ ߱ ̻ Ʒ Ǵ ҽϴ.

·, "" ̶ ߿ ,
ִ  Ҷ, ̹ ؾ ϴµ, 񱳰 ȵDZ Դϴ.
׷ٰ Ź Ȱ Է ϱ.
Ʋ ѹ Ź , ϰ Ŀ (Ǵ ޽) ϰ, ߰.. .̷ ʿմϴ.
̸ ٸ ڸ, 3ȸ  ѹ ĿƮ̴, ѹ Ʈ̴, ѹ Ʒ ֽϴ.
Ŀ Ʈ̴׶ 1RM ִ ְ,
Ʈ̴ ü ٺ ȿ ,
Ʒ ڼ , ο ڼ õ, Ʈ̴ ø ִ ֽϴ.
                    
                      
rankũ 2017-08-25 () 02:44
* پ õ (޽)
5 ϽǶ 30 ޽ ߴٴ ϴ.
ü ϽŰ ϴ.
׷, 30 پ ޽ ø ϴ.
õ .
30 , 1 , 2 , 3 , 4 .
ŭ ȭ ִ.
Ҿ, ŸŸ Ҷ, DCƮ Ҷ, κйݺ Ҷ پ ǿ ڽ ɷ ŭ Ǵ ˰ ȴٸ پ Ʒðȹ ֽϴ.

* ȹ
 ɷ ȭ ѷ ֽϴ.
, ü , ϶ϴ
̸ κ ִ Ʈ̴ ְ,
κ ϵǸ ɷ ȭմϴ.
ϸ ȵȴٸ鼭 2ֿ ѹ ǹ α׷ ٲٴ 츦 ôµ,
̰ ڽ ɷ 󸶳 𸦶 Դϴ.
 ͻ ɷ ִٸ ¿ ٲ ʿ ϴ.
ٲ㵵 ˴ϴٸ, ٲ۴ٰ ° ƴϱ Դϴ.

-------------------------------------------------
ü  ϼ̳? ^^

̶ Ⱦ ߽ϴ.
ɷ Ͻϴ.
׷ ȭ!!!
                         
                           
rankƽ1830۾ 2017-08-25 () 17:25
ߺҽϴ.
 2 鼭 Ʈ̳ʿ  ٷ ۼ ϰ ֽϴ.

3ε  Ǵ° ϴ.
5ҽ ۿ XX ϴ ߿ ߷ Ƿΰ ٸ 2ҽ  Ǵ ϴ.

2ֿ α׷ Ȳ Դϴ.
ݼϰ ľ Һκ ϴ.

3 ΰ ߿ Ұ ϴ.
 300ų Ҷ ٽ ۽Ẽ Դϴ.

ٽѹ 帳ϴ.
          
            
rankũ 2017-08-23 () 22:29
ܹ Ĵ ϰ, Ϸ 2 ԰ ϴ ׷ ߴ Ĵ Ƿΰ ؼҿ ū ʴ° ҽϴ.
׷ Ĵ ũ Ű澲 ʾҾϴ.
ϴ , ߰, , ö.
⼭ ũ Ǵ° ãڴ.

Ƿΰ ռ ȴٽ ִ Ʒɷ ȿմϴ.
Ʒõ DZ.
... 5 Ҷŭ ġ ؼ ȵ˴ϴ.
Ϸ Ҳ ƴϰ .

׸ .
߿ѵ, ǿܷ Ǵ κԴϴ.
ڿϽð, ʰ Ŵٴ° 鵵 .
Ʈġ 󸶳 ڴ ˷ֱ⵵ ϴ󱸿.

׷ ȭ~!
rank 2017-08-22 (ȭ) 22:56
ӿ ׿ ȳ ü̶ ηϴ٤
׻ Ͻð ñ ٶϴ.
     
       
rankƽ1830۾ 2017-08-22 (ȭ) 23:08
־ ʿ ÷ մϴ..
ʾƿ..; ׾ŭ ʾƼ ׷ ϴ.

帳ϴ.
rankͰ 2017-08-23 () 09:05
ֹô°? ޽̾ ټ嵵 ޽ʿϽǵѵ..
     
       
rankƽ1830۾ 2017-08-23 () 09:29
ڿ ϴٺ ڰԵǴ 찡 ϴ.
Ͽ ڴ Դϴ
          
            
rankͰ 2017-08-23 () 09:45
 ڶʱ⶧ ƾٲٽô°õ帳ϴ
rankH 2017-08-23 () 09:09
5ҿ Ƿε մϴ. ֳϸ ѽð ϱ⶧Դϴ. ׷ ̳  »̳ ϴ Դϴ. ü ϴٸ ݴ ..
5ҷ ϴ̻ Ƿε ̴ϴ.
δ 5Һ 3 2 õ帳ϴ. ̶ Ƿε ġ 帮Ʈ Ʈ ߷ Ʈ Ʈ 2~4Ʈ Ѿ ȵǸ Ʈ 25~30Ʈ ϼžմϴ.
5ǰ ׷̵带 ϴ» ϴ°Ŷ...̰ ׷̵带 Ἥ ȸ κ ̿ϴ°̴ϴ. Ƿε ־߸ Ǵ° ƴմϴ. л Ϲݻ Ƿε ִ° ȿ ϴ. 5ҷ Ѻ Ϸ翡 Ҷ ϴ°ͺٴ پѺ Ʈ ִ° ϴ.
     
       
rankƽ1830۾ 2017-08-23 () 09:33
׷ ϸ鼭 ̷ ϴ 񺴵° ƴұ ̷ ϰԵǴµ ϴ ߰ڽϴ.
뷡 ѽð ϸ鼭 Ҽִ ؾ ϴ°̱ 亯 帳ϴ
rankȣ̱ 2017-08-24 () 21:33
̰ Ĵ ȵ˴ϴ
 3ҷ ̽ô  3ȸ  ô°  մϴ
ϸ鼭 5غ ʹ Ƿϰ Ư 5ҽ ü ŸƮϰ ع   尡(繫ε..) 3ҷ 3ȸ ϴ
 ϼ~
     
       
rankƽ1830۾ 2017-08-24 () 22:47
ȵɰ 2 ߽ϴ.
....Ȯ Ƿΰ մϴ.
մϴ.
rankSchultz 2017-08-25 () 15:44
ƴ Ʈ̳ʰ ߿ ̷ ־
 ʹ Ƽ ϴ°ź ⸦ ԰ Ϸ ϴ° ٰ..

ҷ ̽Ű δ ø鼭 Ͻñ ٶϴ ȭ!
rankϸҹ 2017-08-27 () 08:39
ʹ ǰϽǶ ó غ 밢̶ ð Ŷ  30~5 ̰
ȿ ϴ

ȣ ۾ ¥ õ ȸ
[]   ̻Ȱ Խ ̿ȳ  rankeToLAND 10-08 5
[߰]  4õ ߹ ̻ SUV ˾ƺ ־. ͸
16111 []  ===== Ͼ丶Ÿ 2b  rankǷη2 05-09 6 791
16110 [׸]  ===== Ȩ ̴..  rankǷη2 03-09 7 823
16109 [׸]  ===== ͳν ׳ Ȯ ̻..  rankǷη2 01-03 7 689
16108 [׸]  ===> ̾   rankǷη2 11-05 4 728
16107 [ķ]  ѿ ϰ Ǵٽ ķ Գ׿!  ̹ rankDJBaM 09-13 8 927
16106 []  ķ ۼҴ BiCute ٴ () DZԾ  ̹ rankʺƮ 09-12 5 1133
16105 [׸]  40и ׸ ׸ 12и ׸ Ȱ ׸??  rankǾ 09-12 5 1014
16104 []  Ű ʷƮ ۱.jpg  ̹ rankAnthimus 09-10 11 928
16103 [׸]   ǰ Բ ׸׸ 5   rankǾ 09-08 9 700
16102 []  ̽ (Edelweiss) ,,,  (1) ̹ rankyohji 09-08 11 1056
16101 []  ر ŷ ̿¡  (7) ̹ rank̽ð 09-08 11 1286
16100 [Ÿ]   Ŀ 2  rankfoxtwo 09-08 9 921
16099 []     rank̽ͽ2 09-08 8 1028
16098 [Ÿ]  5 .. (4)  ̹ rankٶ 09-06 12 1089
16097 []   ٹ ˾ƺµ!!!  ̹ rank 09-03 12 874
16096 []   غ  (2) rankmaxmac 09-03 9 787
16095 []  Į (Caldera) ,,  ̹ rankyohji 09-02 11 962
16094 []  丮콺 ο !!  ̹ rank˾Ŀ 09-02 11 869
16093 [׸]   ũȭ.......Ф  (1) rankǾ 08-31 11 894
16092  û ½ϴ..  (8) ̹ rank 08-31 15 1118
16091 []   ʺԴϴ. ô õ ּ  (6) rank032 08-30 12 883
16090 [Ÿ]  5 .. (3)  (7) ̹ rankٶ 08-30 15 1432
16089 []   Ѱ.. ׸ ε ұ ..  (1) ̹ rank¡z 08-29 9 911
16088 []  ȫԱ ̴ڽ . Ĵ.  ̹ rankkaiz99 08-29 10 914
16087 [Ÿ]  5 .. (2)  (3) ̹ rankٶ 08-29 12 1059
16086 []  嵮 ϴ  (1) rankų 08-29 9 964
16085 [Ÿ]  5 .. (1)  ̹ rankٶ 08-27 14 965
16084 []   ȣ ,,,  ̹ rankyohji 08-27 9 739
16083 [м]  Ȥ Ƽ 귣簡 ̶簡 ˰ ִº ?  ̹ rankpureeye 08-26 10 711
16082 []  [Ʃ ] ġŲ ſ ״ ˾ҽϴ [ó:ךTV]   rankֵTV 08-25 9 693
16081 []   ֵ ִ   (2) rankֵTV 08-25 10 787
16080 []  KPC2021 غԴϴ.  ̹ rankSingrain 08-25 13 849
16079 []  뿡 ȥ ɽؼ  (2) ̹ rank¡¡Ƣ 08-24 14 1651
16078 []   λ ִ ̸ ҽϴ  (1) ̹ rank񸶸 08-24 11 1091
16077 [׸]   ϵ ׸!!! ȵǴ°...  rankǾ 08-23 12 807
16076 []   Դϴ.  ̹ rank˾Ŀ 08-23 11 645
16075 [ķ]  ѹα ֺϴ ٴ尡 غ Դϴ.  (4) ̹ rank¦̾ 08-23 11 1090
16074 []  ȳϼ ȸ߿ Ȩ Ͻź Ű?  (3) rank¾ 08-22 11 661
16073 []   ȿ ̿ؼ ҽϴ.   ̹ rankͰ 08-22 12 855
16072 [Ÿ]  25 100¥   (2) ̹ rank׷ 08-21 11 1765
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