운동 루틴 설계하기: 분할 훈련 권장 사항

백광장은 초보자와 대부분의 헬스장 이용자에게 운동 루틴에서 3번의 스플릿을 넘지 말 것을 권장합니다.

### 백광장의 운동 루틴 설계 가이드
* 💪 백광장이 자신의 수준과 현재 상황에 맞는 **최적의 운동 루틴**을 결정하는 방법에 대해 이야기합니다.
* 🏋 그는 벤치 프레스, 밀리터리 프레스, 딥, 풀업, 로우, 데드리프트, 스쿼트를 기본 운동으로 포함하는 **'빅 모션 7'**이라는 개념을 소개합니다.
* 📅 일주일에 3~4회 정도 운동할 수 있는 초보자에게는 **빅모션 7 운동을 일주일에 2~3회 실시**할 것을 권장합니다.
* 🔄 기술 습득을 위해서는 꾸준한 연습이 중요하다는 비유와 함께 **운동 빈도**를 강조합니다.
* ✌ 운동 실력이 향상되어 더 자주(일주일에 4~5회) 운동할 수 있게 되면 **백 씨는 루틴을 두 부분으로 나눌 것**을 권장합니다.
* 🔀 일주일에 4~5일 정도 운동할 수 있는 분들에게는 **빅모션 7 운동을 두 가지로 나눠서** 할 것을 제안합니다.
* 📆 실력이 크게 향상되어 일주일 정도 휴식을 취해도 자세가 퇴행할 위험이 적다면 **백 코치는 루틴을 세 부분**으로 나눠서 할 것을 권장합니다.

I do not recommend more than 3 splits. It's a bit difficult for beginners and even for most gym-goers. Hello, this is Baek Kwang-jang. Today, I would like to talk about how to create a workout routine. Full-body workouts, 2-way splits, 3-way splits, 4, 5-way splits - everyone has their preferences, right? They are all good, but the problem is that you need to adjust according to your level and current situation. You might not know the criteria well and how to determine what split is best for you based on your current situation. So, I will try to explain that a bit and also show you how to design a workout routine. Before looking into split workouts, we should first understand the categories of exercises. That's what we should know first, right? So, let's start with the types of exercises.

So, let's break it down a bit. In the upper body, there are pushing and pulling movements. If you've followed along up to this point, I'm not sure. When you push upwards, it's called a military press. Among the exercises where you push forward with a barbell, there is the bench press. And there are also exercises where you pull downwards, like rows. Yes, and in pulling movements, there are downward pulling movements, chin-ups are a typical example. And there are backward pulling movements, like barbell rows. In the lower body, it's a bit difficult to express while sitting, but there are movements where the buttocks move a lot, emphasizing the buttocks-dominant movements. A typical example is the deadlift, and there are movements where the knees move a lot as well.

Muscle training, as I mentioned earlier, includes typical movements like squats. Have you been following along so far? Good. So, if you look now, there are seven categories. Pushing upwards, pushing forwards, pulling downwards, pulling backwards, hip-dominant exercises, muscle questioning exercises, a total of seven exercises. Among these movements, there are representative exercises for each. The combination of these representatives is called Big Motion 7. Yes, Big Motion 7 includes bench press, military press, dips, pull-ups, rows, deadlifts, and squats. Okay, have you followed along until here? Good. However, if there is any of these seven exercises that you cannot do, the method I would like to recommend is simply to practice these seven exercises diligently. That's the first thing. I will talk about it in a bit. Why? Because...

The 7 exercises, whether done with no equipment or with equipment, will be the basic ingredients. You need to know how to do these basic exercises, whether you do bodybuilding or split training. But if, if you can't do these 7 things, then you just have to practice the postures, you know, right? So, the reason why it's great to divide the big movements into three is that it includes all the basic movements in upper body and lower body movements. Of course, it doesn't include all movements, but basically includes the movements that are done. So, just by doing these 7, honestly, automatically, all weaknesses are addressed. It's great. In my opinion, there's hardly anything as good as this. If you don't have much knowledge, you tend to be biased in exercising, you know? But if you do these seven well, you won't be biased in exercising.

Even if it's not perfect, the problem now is that you don't really know what level you are at. You don't know what level you are at. For those who have a very low level, what kind of conditions do they have? First of all, as I mentioned earlier, they are not very good at doing the 7 exercises in the empty spaces, so they might just think, What kind of exercise is this? That's the case. If you are a working professional, not working in the field of exercise but doing other things like freelancing, you can spend time exercising about three to four times a week. In that case, I recommend doing undifferentiated exercises. Why? Because it's similar to language acquisition. When you learn English, do you know the fastest way to acquire English? It's doing it every day.

Every day, talking to someone and memorizing words every day, that's what it is. Reading English texts every day, then language skills can only improve automatically. For example, just consider speaking; it's using the muscles in your throat, right? Using the muscles in your throat and using the muscles in your body are the same in terms of learning methods. So, to become familiar and quickly proficient, you have to do it as often as possible. Frequency is important. Okay, and if your exercise skills have improved a bit, and then you can do more exercise, like going from 3 times a week to 4 times or even up to 5 times a week. If you have more time for exercise, then I recommend splitting it into two. I don't recommend going above that. Not for beginners, nor for most gym-goers, it's a bit challenging.

It's difficult because in the case of 4 out of 5 minutes, you need to invest a minimum of 4 times a week, and up to 6 times, but it's not easy to do that because you're going to live by exercising, right? It means you're not just going to exercise. Now you probably understand where you are. Most of you are likely in a position where you need to exercise inside, based on the criteria I mentioned. So, what should you do? I recommend doing the Big Moss 7 exercises - doing 7 exercises for 3 sets each. I recommend doing it about 2 to 3 times a week. Three times is the best. You should do it before you forget to do it. Also, ideally, it's good to do it on Mondays, Wednesdays, and Fridays, but don't worry about that. Let's not think about those things now. What if you damage your muscles when you exercise.

It's often said that it takes about 2 to 3 days to recover, but in reality, you don't have the ability to recover to the extent of causing muscle damage. That's why you should just schedule to go to the gym as often as possible. It's fine to go on Mondays and Fridays, or Tuesdays and Thursdays, or even Wednesdays and Thursdays. Just go as often as you can. By doing so, you'll prevent muscle fatigue. So, do 7 different exercises, 3 sets each. Understand? If you don't know the number of repetitions, do 5. Got it? If the weight feels light, increase it slightly. It's easy. That's how you do it. At first, do it like that. But if you find that doing 7 exercises, 3 sets each takes too long and you can't handle it, there are pushing exercises like bench press, military press, and dips.

Choose one, and choose one of the chin-up barbells, and choose one of the deadlift squats, just do three things. Understand? It would be nice to do about 3 to 5 sets. But you may not have time until that point. Let's try it. As I mentioned earlier, if you have a certain posture and have some time, you can invest time for about 4 to 5 days a week. Then, it's a good idea to do split exercises at that time. The method is to divide the 7 movements into two. So, you will do one of the pushing, pulling, and leg exercises each day. That's how it's structured. So, you divide it into two days. So, for example, if you did military press, barbell row, and squat on the first day, then on the next day, you will do bench press, chin-up, and deadlift. Oh, I missed one, military press.

Even if you miss one thing, it won't be a big problem. For example, it doesn't really matter how you mix things. So, do it on Monday and Tuesday like this, take a break on Wednesday, do military press, barbell squats on Thursday, and on Friday, do bench press, chin-ups, deadlifts again. This is recommended. However, if you do it like this, it's better to do about 5 sets each, not just 3 sets. Because doing only 3 sets for split exercises is too little, do you understand? And let's think about dividing it into 3 parts in less than 3 minutes. To split it into 3 parts, you need to divide it into 3. Now, you should do bench press twice a week. So, you should do bench press twice a week, right? So, if you did bench press on Monday, you should also do bench press on Thursday. So, on Monday, Tuesday, and Wednesday.

Let's divide into three parts and talk about what kind of exercise we did now. Then, do we need to do it again? We have to do it on Monday, Thursday, and Saturday. It's said that you should exercise at the gas station. It's not easy to attend the gym for six days a week. So, it's not recommended. Some people say that you can just do it three times a week, one day at a time. So, you can do it on Monday, Wednesday, and Friday. Some people suggest this way. If you do it like that, you will have an unstable exercise routine. It's better to have a consistent routine rather than doing it sporadically. It will lower the effectiveness of learning and greatly reduce the efficiency of exercise. Of course, if you are a professional, it's good. But for most people, it's not at that level. Do you understand? That's why even dividing it into four parts or within five minutes is for the same reason.

It's for the same reason, so if one's skills have really, really, really, really improved, even if you take a break for about a week, your posture won't be affected much. In that case, I recommend this level. Have you been following along well up to this point? If so, that's it for now. If you have any questions, please leave a comment. Thank you.

빅머슬7으로 무분할, 2분할 운동 루틴 짜는 법

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백관장

운동 루틴 설계하기: 분할 운동 및 운동 카테고리 이해하기

전신, 2방향, 3방향, 4방향, 5방향 스플릿 모두 좋지만, 자신의 수준과 상황에 맞게 조절하는 것이 중요합니다.

분할 운동에 대해 알아보기 전에 밀기, 당기기, 상체와 하체의 다양한 동작을 포함한 운동의 범주를 이해하는 것이 중요합니다.

'빅 모션 7'에는 벤치 프레스, 밀리터리 프레스, 딥, 풀업, 로우, 데드리프트, 스쿼트가 포함되며, 균형 잡힌 운동 루틴을 위해 이 운동들을 열심히 연습하는 것이 좋습니다.

건강을 위한 7가지 기본 운동의 중요성

장비 유무에 관계없이 7가지 기본 운동을 마스터하는 것은 신체의 모든 약점을 해결하는 데 매우 중요합니다.

이 운동은 상체와 하체의 기본 동작을 아우르며 종합적인 운동을 제공합니다.

실력이 향상됨에 따라 운동 횟수를 늘리는 것이 좋으며, 상급자를 위해 미분화 운동에서 분할 운동으로 전환할 수 있는 옵션도 있습니다.

근육 형성을 위한 권장 운동 일정

빅 모스 7 운동은 일주일에 3번, 각 운동을 3세트씩 하는 것을 권장합니다.

매주 월요일, 수요일, 금요일을 목표로 주간 일정을 유연하게 조정할 수 있습니다.

근육 피로와 손상을 예방하기 위해 가능한 한 자주 운동하는 것이 중요합니다.

7가지 운동이 너무 오래 걸리는 경우 벤치 프레스, 밀리터리 프레스, 딥과 같은 푸시 운동을 포함할 수 있습니다.

바쁜 현대인을 위한 효과적인 분할 운동 스케줄

턱걸이, 바벨, 데드리프트 스쿼트를 3~5세트씩 선택하여 빠르게 운동하세요.

운동을 밀기, 당기기, 다리 운동으로 나누어 바쁜 일정에 맞춰 이틀에 걸쳐 나눠서 하세요.

효과적인 스플릿 루틴을 위해 일주일에 두 번 벤치 프레스를 포함하세요.

대부분의 사람을 위한 최적의 운동 빈도

일주일에 6일 헬스장에서 운동하는 것은 지속하기 어렵기 때문에 대부분의 사람들에게 권장되지 않습니다.

일주일에 세 번 운동하는 것이 좋다는 의견도 있지만, 이는 일상이 불안정해지고 운동의 효과를 떨어뜨릴 수 있습니다.

일관성이 중요하며, 대부분의 사람들은 효과적이고 지속 가능한 루틴을 위해 월요일, 목요일, 토요일에 운동하는 것이 좋습니다.