1、 11:52 (52.88 kb) - 2-?- instagram-instagrammrdongmo56506081060803430plank 8 + 12-30/35 10/23trx +:101. 42. 83. 124. 16 48+ 1. 2. 3. - -2 4. 5. 105106. 487. /1. 2 12-82. 23. 24. 25. 36. 3 98 3 159 3 151 2 212815128 3 4 5 -156 /1. 202. - 33. - 35 36 37 38 39 3 1510 3 30-() (,)1 10-15rm() x3 1) 2) 3)
2、4) -5) 6) 7) - 2- 10-15rm1. -2. ()-.-310-15rmabc$*d- 10-12rm () x310-12rm 10-12rm : 8-12rm () x3 -: 8-10rm : 8-12rm 10-12rm () x3 10-12rm 10-12rm 2 8-12rm ()x3 8-12rm 8-12rm3 8-12rm 4 20 4 20 () x3 8-12rm- 10-15rm 15-20rm() x3 15-20rm 12-15rm 12-15rmrmrepetition maximum612rm612 6 8-10 4 10-20 4 8-10 4 8-10 4 6-8- 6 10-12 6 8-10 4-6 8-10 4 12-15 4-6 10-12 4-6 10-12 6-8 8-12 6 12-15 20-30 10-3022 -8) 600080003045 ps!()60-9090-120 10-12 x3 10-12 x3 10-12 x3 10-12 x3 10-12 x3 15-20 x4 . 10-12 x3 10-12 x3 10-12 x3+ 15-20 x6+ 3 15-20 x3 3