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      "body": "Congratulations @strengthman! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@strengthman/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@strengthman) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=strengthman)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "안녕하세요 스트렝스훈련을 하고 있는\nid, 이름\nstrengthman 김남형입니다.\n\n\n웨이트트레이닝을 \n\n처음 시작하시는 초보분들은\n어떤 식으로 운동할지 갈피를 잡지 못하고\n\n멘즈xx잡지나, 서점에서 판매되는 베스트셀러 책을 들고\n운동을 시작하기도 하고\n\n그냥 바로 자신이 아는 어떤 지식을 이용해서 운동을 시작합니다.\nex 런닝머신 15분뛰고,  무산소운동 2시간, 스트레칭과 런닝머신으로 마무리 등 ㅋ\n\n일단 그런식으로 큰틀을 잡고 아무거나 시작하시죠,\n\n\n대략적으로 머신들중 가슴운동 관련된 운동을 하시거나\n또는 아령을 들고 팔운동을 하시는 경우가 많습니다.\n또 어깨에 불만이 많으신 분들은 체어에 앉아서 ![스트렝스1.PNG](https://steemitimages.com/DQmPCh4qm3hhD3DwuS46q1NeUE6VNkZNzMUqgu7VogsbLVy/%EC%8A%A4%ED%8A%B8%EB%A0%9D%EC%8A%A41.PNG)운동 (숄더 프레스, 레이즈 동작)을 하시죠.\n\n그리고 이런 운동을 하시다가 \n어느순간 헬스장에 안나오기 시작합니다....\n\n왜일까요? \n\n\n자기들의 기준대로\n옳지 않은 방식으로 운동을 하기 때문에\n\n처음에 성장을 하다가, 어느정도 수준이 되면 더이상 성장이 더뎌집니다.\n\n또한 자기자신을 올바르다고 생각하는데\n알고보면 올바르지 않은 동작으로 운동을 하다가 부상을 당하거 통증을 느끼면서 중간에 포기하죠\n\n\n특히나 몸을 성장시키고 싶어하시는 분들이\n근육의 대다수를 차지하는 하체 운동과 등근육 운동은 특히 기피합니다\n\n그리고 다른 운동들을 합니다.\n어떻게 해야될지 갈피도 잡히지 않기때문에\n사진을 보거나 유튜브 영상을 보며 어설프게 따라하기에 \n\n어떻게 더 성장하는지 갈피를 잡지 못합니다.\n점점 무게는 칠수 없습니다. \n사진자세가 올바르다고 착각합니다.\n\n점점 자세가 불안하고, 확신이 없기에 불안합니다.\n그리고 심한분들은 부상과 통증까지 유발되지요!\n\n\n\n위에 질문에 답변하자면\n\n운동 초보자들은 소근육(팔이나 어깨와 같이 분할된 작은 근육들)이 아닌\n\n대근육과 무분할을 중심으로, 운동을 시작하여야합니다.\n\n\n![스트렝스2.PNG](https://steemitimages.com/DQmcNf6pN2BVUMGrbBvk1ypfuFTeHupfvdhoELEYY9hFATm/%EC%8A%A4%ED%8A%B8%EB%A0%9D%EC%8A%A42.PNG)\n대근육을 먼저 키워야 하는 이유\n(몸을 중심으로 보더라도, 작은부위가 아닌 큰분위부터 성장 시켜야합니다)\n\n\n\n1) 올바르게 운동을 시작하지 않는다면, 다시 올바르게 하기 쉽지 않다.\n대근육운동들은 일단 기본적으로 초보자가 혼자서 습득하기 쉽지 않은 것은 사실입니다.\n\n하지만 대근육을 놓고 소근육 운동부터 시작한다면,  지속적인 성장이 힘들어집니다.\n특히나 프리웨이트(바벨과 덤벨을 사용하는 운동)를 할때는 특히 올바른 운동 자세를 알지 못하는 \n\n초보가 등운동을 시작하게되면, \n바벨로우를 할떄 팔근육만 이용해서 운동하다가. 팔근육만 자극하기도하고\n\n등근육 운동의 효과를 보지도 못하게 됩니다.\n\n\n\n대근육 운동을 해야 하는 또다른이유중하나는\n\n\n2) 대근육 운동을 하면 소근육은 동시에 개발되는 부분이 많습니다.\n위에서 말했듯이, 소근육들은 작은 자극에도 많이 사용되기에\n\n등운동을 해도 큰 자극 을받습니다. 올바른 자세로 운동하게 되면\n대근육들(등 하체 가슴) 운동을 하게 되면 동시에 소근육들도 같이 발달하게 됩니다.\n\n\n![운동초보자1.PNG](https://steemitimages.com/DQmdMSLHn2PQ77Z5gPFZsnr7TMGGXVAP9nq9gozBtNsStKJ/%EC%9A%B4%EB%8F%99%EC%B4%88%EB%B3%B4%EC%9E%901.PNG)\n\n\n3) 그래서 여름에 여자들한테 잘보이려고 팔운동만 디립다 하신분들은\n\n발달된 소근육이 먼저 이용되서 막상 등운동을 하려고 할때, 등운동이 아닌 팔운동을 하게 되는것이지요 ..ㅜㅜ\n\n특히나 이런 잘못된 운동을 하고나서,\n통증및 성장이 안된다는 걸 꺠달은 분들이\n\n어떻게 다시 대근육운동을 해야할지 막막해하십니다.\n\n\n자세도 잘모르겠고ㅜ 성장하기도 힘들다고 말씀하시지요\n\n\n![운동초보자2.PNG](https://steemitimages.com/DQmQStvkk6mmSjLFiDBdu2Ayz4J3bvwVPyrgK8hFCUAW1GJ/%EC%9A%B4%EB%8F%99%EC%B4%88%EB%B3%B4%EC%9E%902.PNG)\n이럴땐\n단순하게, 올바른 자세로,\n다관절 운동, 대근육 운동을 하여야합니다.\n\n\n초보자일수록\n\n대근육 운동을 하고, 올바른 자세에 집중하여야하며\n( 몸이나 무게란 결과에 연연해서 자세가 바르지 않아도 시도하지말고, \n자세가 어긋난다면 욕심을 버리고 운동을 중단하여야한다.엄청난 별표개념ㅋ)\n\n초보자들은 벤치플레스하고 덤벨벤츠 프레스 하고 인크라인 디클라인등등 한번에 많은 가슴운동을 조져서 가슴을 꼭 튀어나오겠다 하지말고\n\n가장중요한 운동 2~3가지 운동을 제대로 할줄 알려고 노력하는것이 중요하다.\n\n![운동초보자5.PNG](https://steemitimages.com/DQmXNAmVeHJ7YLmKgFNnGcQHbnzNB2iWpFSZJbMGTkDxtgF/%EC%9A%B4%EB%8F%99%EC%B4%88%EB%B3%B4%EC%9E%905.PNG)\n\n그 종류론 스쾃, 바벨로우와 데드리프트, 벤치프레스와 밀리터리 프레스, 턱걸이등의 운동을 하는게 가장 좋습니다.\n\n루틴을 만들때엔 대개\n가장 중요하게 생각하는 운동을 맨앞에 두고 순서대로 짭니다\n\n저같은 경우는\n전신운동인 스쾃을 가장 중시하고, 그 다음 다른 대근육운동들을 배열합니다.\n\n\n스쾃, 벤치, 데드\nor\n스쾃, 턱걸이, 밀프\n\n대근육을 키우면 소근육은 알아서 따라오고 같이 성장합니다! \n\n\n다음 글은 스쿼트나 턱걸이 벤치 밀프 등을 하면서 생기는 문제들\n스쾃을 하는데 무릎에서 소리가 나요. 통증이있어요, 턱걸이를 하고 나면 어깨와 견갑골 근처 근육이 아파요\n\n등등에 관해서\n포스팅 하도록 하겠습니다 많은 관심 부탁드립니다.",
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      "title": "운동초보자는  팔, 어깨,  등, 가슴 중    어떤 근육부터 키우는게 좋을까요?"
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      "author": "nickdavison",
      "body": "Welcome @strengthman! nice move joining steemit! Feel free to follow me and ask if you get stuck!",
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      "author": "steemitboard",
      "body": "Congratulations @strengthman! You have completed some achievement on Steemit and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/voted.png)](http://steemitboard.com/@strengthman) Award for the number of upvotes received\n\nClick on any badge to view your own Board of Honor on SteemitBoard.\nFor more information about SteemitBoard, click [here](https://steemit.com/@steemitboard)\n\nIf you no longer want to receive notifications, reply to this comment with the word `STOP`\n\n> By upvoting this notification, you can help all Steemit users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "author": "ryanhkr",
      "body": "저야 수술없이 치료는 없으니 포기했구요..\n장기화 되고 계시니 무리하지 말고 재활하시고 운동하세요~~ :-)",
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      "author": "leomichael",
      "body": "감사합니다 ㅎ",
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      "author": "tworld",
      "body": "안녕하세요 ^^ 격하게 환영 합니다. @tworld 입니다.\n보팅 및 팔로우 하고 갑니다. 앞으로 좋은 정보 부탁 드립니다.\n그리고 맞팔 부탁드리며, 제 포스팅도 읽어주세요 ^^",
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