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안녕하세요 몬스터짐의 롯데자이언츠입니다.

오늘은 근육성장을 촉진하는5가지 방법에 대해 소개하고자합니다. 많은 매니아분들이나 선수분들은 운동을 오래하셨기때문에 어느정도 운동경력을 가지고 계시는데 운동을 하다보면 정체기가 오길 마련입니다.. 그런데 이 정체기는 엄청난 성장을 위한 준비기라고 볼수있는데요 제가 알려드리는 5가지의 방법으로 엄청난성장을 위한 준비를 해보시길 바랍니다.

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1. 쉬어라 그리고 먹어라

운동경력이 오래하다보면 정체기가 오게 되는데 이를 극복하는방법은 근매스를 늘리기위해 약간의 칼로리를 더 많이 섭취하는것이 중요합니다. 이 더먹는다는 것은 양질의 단백질 지방 탄수화물 비타민 미네랄이 들은음식을 골고루 먹는것인데... 근매스가 성장할려면 양질의 음식을 자주먹거나 쉬는시간을 길게가야 근육이 쉬면서 영양이 공급이 되어 근육이 늘게 됩니다


2.긴휴식을 가져라

운동을 꾸준히 한 분들 같은경우 1년에 한번내지 두번정도 일주일에서 보름정도 휴식을 가져야되는데.. 이는 운동을 꾸준히하면서 약해져있는 면역시스템도 회복을 시키면서 근육도 회복을 시키고 이는 근육과 힘의 증가로 나타나게 됩니다. 게다가 모르는사이에 부상이 생길수가 있는데 긴휴식기에 부상도 어느정도 회복이 될수가 있고 장기적으로 다시 운동에 대해 열정을 갖게 만드는 계기가 될것입니다


3.새로운 시스템을 구축하라

운동을 계속 같은패턴으로 하다보면 근육군들은 이걸 알아채기때문에 효과가 지나면지날수록 반감이 되게되는데... 근육이 알아채는 기간을 대체적으로 8주 내지 12주의 텀으로 알게되는데.. 이는 곧 말하자면 프로그램을 적어도 2-3달마다 바꿔서 훈련을 해야 몸이 프로그램에 익숙해지지가 않아 잠재적인 근성장일 이끌어낼수가 있습니다


4. 고급훈련원칙을 사용하라

흔히 말하는 고급훈련원칙이란 수퍼셋,트라이셋,자이언트셋,컴파운드셋등등 웨이더가 정립해놓은 원칙인데 이 원칙들은 굉장히 고강도인데다가 휴식시간 사용빈도가 낮아 이를 적절하게 사용했을경우 엄청난펌핑감이 근육에 생기고 운동시간이 짧아짐에 의해 휴식시간도 늘어나 정체기의 근육에 엄청난 충격을주어 정체기를 벗어날수 있게합니다


5. 다양한 도구를 사용하라

고급자들은 머신보다는 프리웨이트 위주로 사용하는 경우가 있는데 이는 머신과 프리웨이트의 보완적성격을 모르면서 운동하는것과 같습니다. 말하자면 프리웨이트는 가동범위가 크고 자신의 신체에 맞게 운동할수 있는 반면 머신은 가동범위가 작은대신 적은 가동범위로 근육을 고립시키는데 일가견이 있습니다. 또 바벨과 덤벨도 성격이 정반대고 케틀벨도 마찬가지입니다.. 근육성장을 촉진하고 싶다면 케틀벨 덤벨 바벨 머신을 가리지말고 골고루 사용하는것이 근육성장을 촉진시킬수가 있습니다


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    2018. 06. 20 11:08 수정 삭제
  • profileImage

    잘 읽었습니다~ 

    2014. 11. 14 17:41
  • profileImage

    잘 읽었습니다 참고 하겠습니다 키도 크고 싶어요 ㅎ

    2014. 11. 13 17:07
   

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나눔글꼴 설치 안내


이 PC에는 나눔글꼴이 설치되어 있지 않습니다.

이 사이트를 나눔글꼴로 보기 위해서는
나눔글꼴을 설치해야 합니다.

설치 취소

Designed by sketchbooks.co.kr / sketchbook5 board skin

Sketchbook5, 스케치북5

Sketchbook5, 스케치북5

Sketchbook5, 스케치북5

Sketchbook5, 스케치북5

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