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3. Heavy-duty Training(媛뺣���븯 �슫�룞)
Super-sets�굹 Forced reps瑜� �룞�떆�뿉 �떆�뻾�븯�뿬 洹쇱쑁�뿉 媛뺥븳 湲댁옣�쓣 二쇰뒗 �썕�젴.
4. Negative Emphasis(�셿�솕 �긽�깭 媛뺤“)
�옒�쓣 鍮쇰뒗 遺�遺꾩뿉�꽌 �뒓由ш퀬 �뾼寃⑺븳 �옄�꽭瑜� �쑀吏��븿�쑝濡쒖뜥 洹쇱쑁�뿉 吏��냽�쟻�씤 湲댁옣�쓣 二쇰뒗 寃�.
5. Quality Training(吏덉쟻�씤 �슫�룞)
�씠寃껋�� �꽭�듃 �궗�씠�쓽 �쑕�떇�쓣 10-15珥�, �삉�뒗 0珥덈줈 理쒖냼�솕�븯�뒗 寃껋씠�떎. 理쒕�� 臾닿쾶濡� �떆�옉�븯怨� 理쒖냼 臾닿쾶濡� �걹�궦�떎. �씠寃껋�� 洹쇱쑁 �뜦�뼱由щ�� �겕寃� �븳�떎.
6. Tri-sets And Giant sets(�꽭 媛�吏� �꽭�듃, 嫄곗씤 �슫�룞)
Tri-sets�뒗 �슫�룞�쓽 洹몃９ �삎�깭�씠�떎. �븳 遺��쐞�뿉, �삉�뒗 �몢 �꽭 遺��쐞�뿉 �쑕�떇 �뾾�씠 怨꾩냽�쟻�쑝濡� �옄洹뱀쓣 二쇰뒗 寃껋씠�떎. �삁瑜� �뱾硫�
�몺�뼱源�; Side Lateral(以묎컙 �궪媛곴렐)-Press Behind Neck(�썑硫� �궪媛곴렐)-Bent Laterals(�썑硫� �궪媛곴렐)
�몼媛��뒾; Incline Dumbbell Press(�쐞履�)-Pullover(�쓨怨�)-Flyes(諛붽묑履쎄낵 �븞履�)-Parallel Bar Dips(�븘�옒履�)-Cable Crossover(�븞履�)
Giant sets�쓽 �삁�뒗 Bench Press-Chinning-Incline Dumbbell Press-Seated Pulley Rowing-Decline Flyes-Bented Arm Pullover
7. Pre-exhaustion Training(�꽑�뀍 �뵾濡� �썕�젴)
�긽泥� �슫�룞 �떆 �뼱源④�� �빟�븯嫄곕굹 �븯泥� �슫�룞 �떆 �뿀由ш�� �빟�븷 �븣 �븘二� 醫뗫떎. 媛��뒾, �벑 �벑�쓣 癒쇱�� 5-10珥� 吏�移섍쾶 �븯�뒗 寃껋씤�뜲, �삁瑜� �뱾硫�,
�몺媛��뒾; Flyes+Bench press
�몼�쐞履� 媛��뒾; Incline Flyes+Decline Press
�몾�븘�옒履� 媛��뒾; Decline Flyes+Decline Press
�몿�뼱源�; Side Laterals+Press Behind Neck
�뫀�벑; Bent-Arm Pullover+Lat Pulldown
�뫁�떎由�; Leg Extension+Squat
8���(�깮�왂)
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_hwp_01_.gif "Training Method(�슫�룞 諛⑸쾿) (1 페이지)")
_hwp_02_.gif "Training Method(�슫�룞 諛⑸쾿) (2 페이지)")
_hwp_01.gif "Training Method(�슫�룞 諛⑸쾿) (1 페이지)")
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