[6ָǪ100ϱ] Push Up 3(ݿ) αԴϴ! ( ȯ!)
- 3(ݿ) α Summary
(1 2 α ϴ е Ʒ 3. ܰ躰 6 αǥ ϼ.)- 1 : 4-5-4-4-Max(>=5) 8-10-7-7-Max(>=10) 11-15-9-9-Max(>=13)
- 2 : 5-7-7-7-Max(>=8) 12-13-10-10-Max(>=15) 16-17-14-14-Max(>=20)
- 3 : 11-13-9-9-Max(>=13) 16-21-15-15-Max(>=21) 22-30-20-20-Max(>=28)
- 4 : 16-18-13-13-Max(>=20) 23-28-23-23-Max(>=33) 29-33-29-29-Max(>=40)
- 5 : 13-13-15-15-12-12-10-Max(>=30) 18-18-20-20-17-17-20-Max(>=45) 20-20-24-24-20-20-22-Max(>=50)
- 6 : 13-13-17-17-16-16-14-14-Max(>=50) 22-22-30-30-25-25-18-Max(>=55) 26-26-33-33-26-26-22-Max(>=60)
- 2, 4, 5, 6 α ġ е ϿϿ ߰Ʈ ϼž մϴ.
6ָ Ǫ 100 ϱ
1. α
α Joey '6ָ Ǫ 100 ϱ' ߴ α ̾Ƽ ϴ αԴϴ. '6ָ Ǫ 100 ϱ' α http://hundredpushups.com/ ϰ ִ one hundred push ups α ϰ ˴ϴ. ڼ ˰ е http://hundredpushups.com/ Ʈ Ͻñ ٶϴ. ۿ one hundred push ups ˻ϸ ܿ α ϰ ִ е ü⸦ ֽϴ.
'6ָ Ǫ 100 ϱ' Ͽ 6ְ ϴ αԴϴ. -- ̿Ͱ · α ϰ ݿϿ 3 Ŀ - Ʋ α ϴ.(ݵ --ݰ · ʿ ° ϸ ˴ϴ.) http://hundredpushups.com/ α ϴ Ϳ ٸ α ݺ ϰ ֽϴ. α '6ָ Ǫ 100 ϱ' δ 6 ̻ ɸ ֽϴ.(ҿ ٷ¿ Ͻ ƴ϶ κ 6 ̻ ɸ Դϴ.) α ϱ ϴ Ʈ, 2 4, 5 α ģ Ŀ ϴ ߰Ʈ ؼ ڽ ٷ¿ ´ ȭ α ϰ ˴ϴ.
2. α
1 α Ʈ մϴ. Ʈ ڽ Ǫ ִ Ȯϴ Դϴ. ǻ Ʈ Ϲ Ǫ ϸ ˴ϴ. ٸ ϴ α ǹǷ Ȯ ڼ ֽñ ٶϴ.
(: ǥ 1 α ϺԴϴ.)Ʈ 1 α ˴ϴ. (̿Ͱ Ʈ 2, 4, 5 α ģ ڿ ֽϴ.) 5ȸ , 6ȸ̻ 10ȸ, 11ȸ̻ 20ȸ Ŭ Ʈ 21ȸ ̻ 쿡 ٷ 3 α մϴ.
Ʈ Ǫ 5ȸ Ϸ ߴٸ θ ѷ κ մϴ. (6ȸ ̻ 10ȸ , 11ȸ ̻ 20ȸ 쿡 ش翭 մϴ. ٸ ⼭ 5ȸ 츦 ϰڽϴ.) 1 1 1Ʈ 2ȸ Ǫ ϰ 60ʸ , 2Ʈ Ѿ 3ȸ Ǫ ϰ ٽ 60ʸ ݴϴ. 3Ʈ 2ȸ ϰ 60ʸ , Ŀ 4Ʈ 2ȸ ϰ 60ʸ ϴ. ִ ִ Ǫ Ͻõ ּ 3ȸ ̻ մϴ. ̿Ͱ Ͻø 1 α ϴ. (̿ Ʈ 6-10 쿡 6-6-4-4-Max[ּ 5ȸ], 11-20 쿡 10-12-7-7-Max[ּ 9ȸ] Ͻø ˴ϴ.)
1-4 5Ʈ Ǿֽϴ. 5-6 1 5Ʈ ٸ α 2-3 5 8Ʈ, 6 9Ʈ Ǿֽϴ.
Ľð ǥ κ ¥ ٷ Ʒ κп ǥõǾ ֽϴ. 1-4 쿡 1 60, 2 90, 3 120ʾ ϵ Ǿ 5-6 쿡 60-45-45ʾ ϵ Ǿֽϴ. ش Ľð α ǥ ϸ ˴ϴ. α ൵ 쿡 Ľð ª ô 찡 ִٸ Ľð ÿ ϴ. ⺻ α ġ ڽ Ȳ ° ϰ ϴ Դϴ.
3. ܰ躰 6 α
α ռ Ʈ ǽմϴ. 1 2 α մϴ. ٸ Ʈ 21ȸ ̻ 쿡 ٷ 3 α մϴ.
1 Ʈ ̿ 60ʾ մϴ. (ϸ Ľð øϴ.) |
|||
---|---|---|---|
5ȸ | 6ȸ ̻ 10ȸ | 11ȸ ̻ 20ȸ | |
set 1 | 2 | 6 | 10 |
set 2 | 3 | 6 | 12 |
set 3 | 2 | 4 | 7 |
set 4 | 2 | 4 | 7 |
set 5 | max (ּ 3ȸ̻) | max (ּ 5ȸ̻) | max (ּ 9ȸ̻) |
2 Ʈ ̿ 90ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 3 | 6 | 10 |
set 2 | 4 | 8 | 12 |
set 3 | 2 | 6 | 8 |
set 4 | 3 | 6 | 8 |
set 5 | max (ּ 4ȸ̻) | max (ּ 7ȸ ̻) | max (ּ 12ȸ ̻) |
3 Ʈ ̿ 120ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 4 | 8 | 11 |
set 2 | 5 | 10 | 15 |
set 3 | 4 | 7 | 9 |
set 4 | 4 | 7 | 9 |
set 5 | max (ּ 5ȸ̻) | max (ּ 10ȸ̻) | max (ּ 13ȸ̻) |
1 Ʈ ̿ 60ʾ մϴ. (ϸ Ľð øϴ.) |
|||
---|---|---|---|
5ȸ | 6ȸ ̻ 10ȸ | 11ȸ ̻ 20ȸ | |
set 1 | 4 | 9 | 14 |
set 2 | 6 | 11 | 14 |
set 3 | 4 | 8 | 10 |
set 4 | 4 | 8 | 10 |
set 5 | max (ּ 6ȸ̻) | max (ּ 11ȸ̻) | max (ּ 15ȸ̻) |
2 Ʈ ̿ 90ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 5 | 10 | 14 |
set 2 | 6 | 12 | 16 |
set 3 | 4 | 9 | 12 |
set 4 | 4 | 9 | 12 |
set 5 | max (ּ 7ȸ̻) | max (ּ 13ȸ̻) | max (ּ 17ȸ̻) |
3 Ʈ ̿ 120ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 5 | 12 | 16 |
set 2 | 7 | 13 | 17 |
set 3 | 5 | 10 | 14 |
set 4 | 5 | 10 | 14 |
set 5 | max (ּ 8ȸ̻) | max (ּ 15ȸ̻) | max (ּ 20ȸ̻) |
2 α ģ Ŀ ߰Ʈ ǽմϴ. 3 4 α մϴ. ٸ ߰Ʈ 15ȸ 쿡 2 α ݺմϴ. 3 α ŭ ٷ ݺմϴ.
Ʈ 20ȸ ̻ 쿡 ٷ 3 α մϴ.
1 Ʈ ̿ 60ʾ մϴ. (ϸ Ľð øϴ.) |
|||
---|---|---|---|
16ȸ 20ȸ̻ | 21ȸ 25ȸ | 26ȸ̻ | |
set 1 | 10 | 12 | 14 |
set 2 | 12 | 17 | 18 |
set 3 | 7 | 13 | 14 |
set 4 | 7 | 13 | 14 |
set 5 | max (ּ 9ȸ̻) | max (ּ 17ȸ̻) | max (ּ 20ȸ̻) |
2 Ʈ ̿ 90ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 10 | 14 | 20 |
set 2 | 12 | 19 | 25 |
set 3 | 8 | 14 | 15 |
set 4 | 8 | 14 | 15 |
set 5 | max (ּ 12ȸ̻) | max (ּ 19ȸ̻) | max (ּ 25ȸ̻) |
3 Ʈ ̿ 120ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 11 | 16 | 22 |
set 2 | 13 | 21 | 30 |
set 3 | 9 | 15 | 20 |
set 4 | 9 | 15 | 20 |
set 5 | max (ּ 13ȸ̻) | max (ּ 21ȸ̻) | max (ּ 28ȸ̻) |
1 Ʈ ̿ 60ʾ մϴ. (ϸ Ľð øϴ.) |
|||
---|---|---|---|
16ȸ̻ 20ȸ | 21ȸ̻ 25ȸ | 25ȸ̻ | |
set 1 | 12 | 18 | 21 |
set 2 | 14 | 22 | 25 |
set 3 | 11 | 16 | 21 |
set 4 | 10 | 16 | 21 |
set 5 | max (ּ 16ȸ̻) | max (ּ 25ȸ̻) | max (ּ 32ȸ̻) |
2 Ʈ ̿ 90ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 14 | 20 | 25 |
set 2 | 16 | 25 | 29 |
set 3 | 12 | 20 | 25 |
set 4 | 12 | 20 | 25 |
set 5 | max (ּ 18ȸ̻) | max (ּ 28ȸ̻) | max (ּ 36ȸ̻) |
3 Ʈ ̿ 120ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1 | 16 | 23 | 29 |
set 2 | 18 | 28 | 33 |
set 3 | 13 | 23 | 29 |
set 4 | 13 | 23 | 29 |
set 5 | max (ּ 20ȸ̻) | max (ּ 33ȸ̻) | max (ּ 40ȸ̻) |
4 α ģ Ŀ ߰Ʈ ǽմϴ. ߰Ʈ 5 α մϴ. ٸ ߰Ʈ 30ȸ 쿡 3 Ȥ 4 α ڽſ α ݺմϴ. 5 α ŭ ٷ ݺմϴ.
5 2, 3 8Ʈ մϴ.
1 Ʈ ̿ 60ʾ մϴ. (ϸ Ľð øϴ.) |
|||
---|---|---|---|
31ȸ̻ 35ȸ | 36ȸ̻ 40ȸ | 40ȸ̻ | |
set 1 | 17 | 28 | 36 |
set 2 | 19 | 35 | 40 |
set 3 | 15 | 25 | 30 |
set 4 | 15 | 22 | 24 |
set 5 | max (ּ 20ȸ̻) | max (ּ 35ȸ̻) | max (ּ 40ȸ̻) |
2 Ʈ ̿ 45ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1&2 | 10 | 18 | 19 |
set 3&4 | 13 | 20 | 22 |
set 5&6 | 10 | 14 | 18 |
set 7 | 9 | 16 | 22 |
set 8 | max (ּ 25ȸ̻) | max (ּ 40ȸ̻) | max (ּ 45ȸ̻) |
3 Ʈ ̿ 45ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1&2 | 13 | 18 | 20 |
set 3&4 | 15 | 20 | 24 |
set 5&6 | 12 | 17 | 20 |
set 7 | 10 | 20 | 22 |
set 8 | max (ּ 30ȸ̻) | max (ּ 45ȸ̻) | max (ּ 50ȸ̻) |
5 α ģ Ŀ ߰Ʈ ǽմϴ. ߰Ʈ 6 α մϴ. ٸ ߰Ʈ 45ȸ 쿡 5 α ݺմϴ. 6 α ŭ ٷ ݺմϴ.
6 2, 3 9Ʈ մϴ.
1 Ʈ ̿ 60ʾ մϴ. (ϸ Ľð øϴ.) |
|||
---|---|---|---|
46ȸ̻ 50ȸ | 51ȸ̻ 60ȸ | 60ȸ̻ | |
set 1 | 25 | 40 | 45 |
set 2 | 30 | 50 | 55 |
set 3 | 20 | 25 | 35 |
set 4 | 15 | 25 | 30 |
set 5 | max (ּ 40ȸ̻) | max (ּ 50ȸ̻) | max (ּ 55ȸ̻) |
2 Ʈ ̿ 45ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1&2 | 14 | 20 | 22 |
set 3&4 | 15 | 23 | 30 |
set 5&6 | 14 | 20 | 24 |
set 7&8 | 10 | 18 | 18 |
set 9 | max (ּ 44ȸ̻) | max (ּ 53ȸ̻) | max (ּ 58ȸ̻) |
3 Ʈ ̿ 45ʾ մϴ. (ϸ Ľð øϴ.) |
|||
set 1&2 | 13 | 22 | 26 |
set 3&4 | 17 | 30 | 33 |
set 5&6 | 16 | 25 | 26 |
set 7&8 | 14 | 18 | 22 |
set 9 | max (ּ 50ȸ̻) | max (ּ 55ȸ̻) | max (ּ 60ȸ̻) |
4.
Ȳ (Ϸ α) |
||
---|---|---|
NiceTo | 2week 2day | 08.11.03 |
FLAKIA | 3week 2day | 08.11.03 |
Űٸ | 5week 0day | 08.11.03 |
1week 1day | 08.11.03 | |
ġġ | 1week 2day | 08.11.03 |
1week 0day | 08.11.03 | |
2week 0day | 08.11.03 | |
ϴ | 2week 2day | 08.11.03 |
˷ | 1week 1day | 08.11.03 |
[DBJ]Ҿ4.3 | 4week 2day | 08.11.03 |
ڸǴ | 1week 2day | 08.11.03 |
ٶ | 2week 2day | 08.11.05 |
4week 2day | 08.11.05 |
5. Ÿ ȳ
- Ȳ ̳ ˷ּ. Ȳ ݿ ʽϴ.
- α ƴմϴ. ȥ ϱ⺸ٴ Բ ϴ ٴ α , ϴ Ұմϴ. شо߿ ۷ ߸ κ̳ ɸ ֽø α ø ݿϵ ϰڽϴ.
- Ȥö ڸϿ ڽ ̵ ߰Ǵ Ϳ ؼ ϰ ôٸ ּ. Ͽ ߰ص帮 ϰڽϴ. ص帳ϴ. ٸ Ȳ ּž մϴ.
- 3. ܰ躰 6 α ǥ μϱ⸦ ϴ е http://hundredpushups.com/hpu_pocket.pdf ٿε Ƽ μϼ. ̿ÿ 帮 μǹǷ Ͻñ ٶϴ.
- 4. Ȳ Ȳ ˷ е '0day' Ͽϴ.