운동 (73) 썸네일형 리스트형 미 육군 강인해지는 10주 훈련 프로그램 - 3주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml3-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using the Six Point Stance Activi.. 미 육군 강인해지는 10주 훈련 프로그램 - 2주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml2-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using the Six Point Stance Activi.. 미 육군 강인해지는 10주 훈련 프로그램 - 1주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml1-1 Preparation: PD (INSTRUCTION)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using the Six Point Stance1-.. 미 육군 운동 프로그램(US Army PRT) - 3 3. Sustaining Phase출처: http://www.armyprt.com/planning_considerations/sustaining-phase-prt.shtml #월 Prep: Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using the Six Point Stance Activities: -M.. 미 육군 운동 프로그램(US Army PRT) - 2 2. Initial Military Training Sustaining Phase출처: http://www.armyprt.com/planning_considerations/initial-military-training-sustaining-phase-prt-sch.shtml #월 Prep: Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercis.. 미 육군 운동 프로그램(US Army PRT) - 1 PRT(Physical Readiness Training) 1. Toughening Phase 강인해지는 단계 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml#월 Prep: Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A.. 2018.9.17~23 재활운동 마지막 주! 이번 부상으로 교훈을 많이 얻었다. 스트레칭 잘못하면 큰일이라는거. 다치고 바로는 냉찜질이 좋다는거. 통증이 사라졌다고 금새 운동하려면 안된다는거. 그리고 기초 견갑골 운동은 꾸준히 해야한다는거! #월 1.견갑골 운동 -external rotation: 1*20 -scaption: 1*20 -retraction: 1*20 -depression(scapula pullups): 1*20 -depression2(scapula dips): 1*20 -protraction(plank scapula pushups): 1*20 -upward and downward rotation: 1kg*2 1*20 2.코어 요통은 없어졌지만 오늘까지 쉴 예정. 3.손목 4.라운드숄더 교정 #화 1.골반 교정 .. 2018.9.10~16 #월 1.골반교정 2.견갑골 운동 -external rotation: 1*20 Dr. Yessis의 20reps 이론을 받아들여. -scaption: 1*20 극상근 강화를 위해 15도만 -depression(scapula pullups): 1*20 Scapula dips도 가능 -protraction(plank scapula pushups): 1*20 -retraction: 1*20 -upward and downward rotation: 1kg*2 1*20 3.하체 -가벼운 사이클링: 3mins -카프 레이즈: 1*20 -레그 컬: 10kg 1*20 -레그 익스텐션: 10kg 1*20 -힙 익스텐션: 1*20 -데드리프트: 케틀벨 16kg 1*20 케틀벨 12kg*2 2*12 16kg 하나만 당기는게 .. 이전 1 ··· 5 6 7 8 9 10 다음