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ÀÌ Ç¥´Â 1ÁÖÂ÷ ÇÁ·Î±×·¥ÀÇ ÀϺÎÀÔ´Ï´Ù.
±âÃÊÅ×½ºÆ®ÀÇ °á°ú¸¦ ¹ÙÅÁÀ¸·Î 1ÁÖÂ÷ ÇÁ·Î±×·¥ÀÌ ÁøÇàµË´Ï´Ù. (ÀÌ¿Í°°Àº Å×½ºÆ®´Â 2ÁÖÂ÷, 4ÁÖÂ÷ ÇÁ·Î±×·¥À» ¸¶Ä£ µÚ¿¡µµ ÀÖ½À´Ï´Ù.) 5°³ ÀÌÇÏ, 6-10°³, 11-20°³ ¼¼ Ŭ·¡½º·Î ³ª´©¾îÁö¸ç ±âÃÊÅ×½ºÆ®¿¡¼ 21°³ ÀÌ»óÀ» ÇÑ °æ¿ì¿¡´Â ¹Ù·Î 3ÁÖÂ÷ ÇÁ·Î±×·¥À» ÁøÇàÇÏ½Ã¸é µË´Ï´Ù.
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±âÃÊ Å×½ºÆ®¸¦ ÁøÇàÇÕ´Ï´Ù. ÀÌ ±âÃÊ Å×½ºÆ® °á°ú¿¡ ¸ÂÃß¾î 1ÁÖÂ÷¿Í 2ÁÖÂ÷ ÇÁ·Î±×·¥À» ÁøÇàÇÕ´Ï´Ù. ´Ù¸¸ ±âÃÊÅ×½ºÆ®ÀÇ °á°ú°¡ 21°³ ÀÌ»óÀÎ °æ¿ì¿¡´Â ¹Ù·Î 3ÁÖÂ÷ ÇÁ·Î±×·¥À» ÁøÇàÇÕ´Ï´Ù.
1ÀÏÂ÷ °¢ ¼¼Æ® »çÀÌ¿¡ 60ÃÊ°£ ÈÞ½ÄÇÕ´Ï´Ù.(ÇÊ¿äÇÏ¸é ´Ã·Áµµ ±¦Âú½À´Ï´Ù.) |
|||
---|---|---|---|
5ȸ ÀÌÇÏ | 6ȸ ÀÌ»ó 10ȸ ÀÌÇÏ | 11ȸ ÀÌ»ó 20ȸ ÀÌÇÏ | |
set 1 | 2 | 6 | 10 |
set 2 | 3 | 6 | 12 |
set 3 | 2 | 4 | 7 |
set 4 | 2 | 4 | 7 |
set 5 | max (ÃÖ¼Ò 3ȸÀÌ»ó) | max (ÃÖ¼Ò 5ȸÀÌ»ó) | max (ÃÖ¼Ò 9ȸÀÌ»ó) |
2ÀÏÂ÷ °¢ ¼¼Æ® »çÀÌ¿¡ 90ÃÊ°£ ÈÞ½ÄÇÕ´Ï´Ù.(ÇÊ¿äÇÏ¸é ´Ã·Áµµ ±¦Âú½À´Ï´Ù.) |
|||
set 1 | 3 | 6 | 10 |
set 2 | 4 | 8 | 12 |
set 3 | 2 | 6 | 8 |
set 4 | 3 | 6 | 8 |
set 5 | max (ÃÖ¼Ò 4ȸÀÌ»ó) | max (ÃÖ¼Ò 7ȸ ÀÌ»ó) | max (ÃÖ¼Ò 12ȸ ÀÌ»ó) |
3ÀÏÂ÷ °¢ ¼¼Æ® »çÀÌ¿¡ 120ÃÊ°£ ÈÞ½ÄÇÕ´Ï´Ù.(ÇÊ¿äÇÏ¸é ´Ã·Áµµ ±¦Âú½À´Ï´Ù.) |
|||
set 1 | 4 | 8 | 11 |
set 2 | 5 | 10 | 15 |
set 3 | 4 | 7 | 9 |
set 4 | 4 | 7 | 9 |
set 5 | max (ÃÖ¼Ò 5ȸÀÌ»ó) | max (ÃÖ¼Ò 10ȸÀÌ»ó) | max (ÃÖ¼Ò 13ȸÀÌ»ó) |
Day 1 rest 60 seconds between each level (longer if required) |
|||
---|---|---|---|
up to 5 push ups | 6 - 10 push ups | 11 - 20 push ups | |
set 1 | 4 | 9 | 14 |
set 2 | 6 | 11 | 14 |
set 3 | 4 | 8 | 10 |
set 4 | 4 | 8 | 10 |
set 5 | max (at least 6) | max (at least 11) | max (at least 15) |
Day 2
rest 90 seconds between each level (longer if required) |
|||
set 1 | 5 | 10 | 14 |
set 2 | 6 | 12 | 16 |
set 3 | 4 | 9 | 12 |
set 4 | 4 | 9 | 12 |
set 5 | max (at least 7) | max (at least 13) | max (at least 17) |
Day 3
rest 120 seconds between each level (longer if required) |
|||
set 1 | 5 | 12 | 16 |
set 2 | 7 | 13 | 17 |
set 3 | 5 | 10 | 14 |
set 4 | 5 | 10 | 14 |
set 5 | max (at least 8) | max (at least 15) | max (at least 20) |
2ÁÖÂ÷ ÇÁ·Î±×·¥À» ¸¶Ä£ ÈÄ¿¡´Â ÇÑ°èÅ×½ºÆ®¸¦ ½Ç½ÃÇÕ´Ï´Ù. ±×¸®°í ÀÌ ÇÑ°èÅ×½ºÆ® °á°ú¿¡ ¸ÂÃß¾î 3ÁÖÂ÷¿Í 4ÁÖÂ÷ ÇÁ·Î±×·¥À» ÁøÇàÇÕ´Ï´Ù. ´Ù¸¸ ÀÌ ¶§ ÇÑ°èÅ×½ºÆ®ÀÇ °á°ú°¡ 15°³ ÀÌÇÏÀÏ °æ¿ì¿¡´Â 2ÁÖÂ÷ ÇÁ·Î±×·¥À» ¹Ýº¹ÇÕ´Ï´Ù. ´ÙÀ½ ÁÖÂ÷ ÇÁ·Î±×·¥À» ÁøÇàÇÒ ¸¸Å ±Ù·ÂÀÌ ÃæºÐÈ÷ °ÇØÁú¶§±îÁö ¹Ýº¹ÇÕ´Ï´Ù.
±âÃÊ Å×½ºÆ®ÀÇ °á°ú°¡ 20°³ ÀÌ»óÀÎ °æ¿ì¿¡´Â ¹Ù·Î 3ÁÖÂ÷ ÇÁ·Î±×·¥ºÎÅÍ ½ÃÀÛÇÕ´Ï´Ù.
Day 1
rest 60 seconds between each level (longer if required) |
|||
---|---|---|---|
16 -20 push ups | 21 - 25 push ups | > 25 push ups | |
set 1 | 10 | 12 | 14 |
set 2 | 12 | 17 | 18 |
set 3 | 7 | 13 | 14 |
set 4 | 7 | 13 | 14 |
set 5 | max (at least 9) | max (at least 17) | max (at least 20) |
Day 2
rest 90 seconds between each level (longer if required) |
|||
set 1 | 10 | 14 | 20 |
set 2 | 12 | 19 | 25 |
set 3 | 8 | 14 | 15 |
set 4 | 8 | 14 | 15 |
set 5 | max (at least 12) | max (at least 19) | max (at least 25) |
Day 3
rest 120 seconds between each level (longer if required) |
|||
set 1 | 11 | 16 | 22 |
set 2 | 13 | 21 | 30 |
set 3 | 9 | 15 | 20 |
set 4 | 9 | 15 | 20 |
set 5 | max (at least 13) | max (at least 21) | max (at least 28) |
Day 1
rest 60 seconds between each level (longer if required) |
|||
---|---|---|---|
16 -20 push ups | 21 - 25 push ups | > 25 push ups | |
set 1 | 12 | 18 | 21 |
set 2 | 14 | 22 | 25 |
set 3 | 11 | 16 | 21 |
set 4 | 10 | 16 | 21 |
set 5 | max (at least 16) | max (at least 25) | max (at least 32) |
Day 2
rest 90 seconds between each level (longer if required) |
|||
set 1 | 14 | 20 | 25 |
set 2 | 16 | 25 | 29 |
set 3 | 12 | 20 | 25 |
set 4 | 12 | 20 | 25 |
set 5 | max (at least 18) | max (at least 28) | max (at least 36) |
Day 3
rest 120 seconds between each level (longer if required) |
|||
set 1 | 16 | 23 | 29 |
set 2 | 18 | 28 | 33 |
set 3 | 13 | 23 | 29 |
set 4 | 13 | 23 | 29 |
set 5 | max (at least 20) | max (at least 33) | max (at least 40) |
4ÁÖÂ÷ ÇÁ·Î±×·¥À» ¸¶Ä£ ÈÄ¿¡´Â ÇÑ°èÅ×½ºÆ®¸¦ ½Ç½ÃÇÕ´Ï´Ù. ±×¸®°í ÀÌ ÇÑ°èÅ×½ºÆ® °á°ú¿¡ ¸ÂÃß¾î 5ÁÖÂ÷¿Í 6ÁÖÂ÷ ÇÁ·Î±×·¥À» ÁøÇàÇÕ´Ï´Ù. ´Ù¸¸ ÀÌ ¶§ ÇÑ°èÅ×½ºÆ®ÀÇ °á°ú°¡ 30°³ ÀÌÇÏÀÏ °æ¿ì¿¡´Â 3ÁÖÂ÷ ȤÀº 4ÁÖÂ÷ ÇÁ·Î±×·¥Áß Àڽſ¡°Ô Àû´çÇÑ ÇÁ·Î±×·¥À» ¹Ýº¹ÇÕ´Ï´Ù. ´ÙÀ½ ÁÖÂ÷ ÇÁ·Î±×·¥À» ÁøÇàÇÒ ¸¸Å ±Ù·ÂÀÌ ÃæºÐÈ÷ °ÇØÁú¶§±îÁö ¹Ýº¹ÇÕ´Ï´Ù.
Day 1
rest 60 seconds between each level (longer if required) |
|||
---|---|---|---|
31 - 35 push ups | 36 - 40 push ups | > 40 push ups | |
set 1 | 17 | 28 | 36 |
set 2 | 19 | 35 | 40 |
set 3 | 15 | 25 | 30 |
set 4 | 15 | 22 | 24 |
set 5 | max (at least 20) | max (at least 35) | max (at least 40) |
Day 2
rest 45 seconds between each level (longer if required) |
|||
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 (at least 25) | max (at least 40) | max (at least 45) |
Day 3
rest 45 seconds between each level (longer if required) |
|||
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 (at least 30) | max (at least 45) | max (at least 50) |
Day 1
rest 60 seconds between each level (longer if required) |
|||
---|---|---|---|
46 - 50 push ups | 51 - 60 push ups | > 60 push ups | |
set 1 | 25 | 40 | 45 |
set 2 | 30 | 50 | 55 |
set 3 | 20 | 25 | 35 |
set 4 | 15 | 25 | 30 |
set 5 | max (at least 40) | max (at least 50) | max (at least 55) |
Day 2
rest 45 seconds between each level (longer if required) |
|||
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 (at least 44) | max (at least 53) | max (at least 58) |
Day 3
rest 45 seconds between each level (longer if required) |
|||
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 (at least 50) | max (at least 55) | max (at least 60) |
ÇÁ·Î±×·¥ Ç¥¸¸ ÀμâÇϱ⸦ ¿øÇÏ´Â ºÐµéÀº http://hundredpushups.com/hpu_pocket.pdf ÆÄÀÏÀ» ´Ù¿î·Îµå ¹Þ¾Æ¼ ÀμâÇϽʽÿÀ. Èæ¹éÇÁ¸°ÅÍ ÀÌ¿ë½Ã¿¡´Â È帮°Ô ÀμâµÇ¹Ç·Î Âü°íÇϽñ⠹ٶø´Ï´Ù.
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NiceTo | 2week 1day | 08.11.03 |
FLAKIA | 3week 1day | 08.11.03 |
Å°´Ù¸® | 5week 2day | 08.11.03 |
Åë°èûÛ | 1week 1day | 08.11.03 |
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¾Ë·º½º | 1week 1day | 08.11.03 |
[DBJ]ÀÒ¾î¹ö¸±4.3³â | 4week 1day | 08.11.03 |
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