일주일에 3kg씩 뺄 수 있는 방법이 있다? 운동은 건강한 삶을 위한 필수 요소 중 하나입니다. 하지만 헬스장에 가기는 두려워 집에서 혼자 운동을 하고싶으신 분들에게 추천해 드리고 싶은 운동과 루틴에 대해서 알려드리도록 하겠습니다.
홈 트레이닝 루틴 집에서 하는 운동 쉬운 운동
건강 관리는 건강이 나빠지고 난 후에 하는 것 보다 건강할 때 유지하기 위해서 하는 것입니다. 시간이 없어 운동을 하기 어려워 하시는 분들에게 홈 트레이닝을 추천해 드립니다. 홈 트레이닝은 자신이 하고 싶을 때 시간과 장소를 가리지 않고 할 수 있는 장점이 있어 누구나 할 수 있는 건강 관리입니다.
홈 트레이닝으로도 충분한 건강 유지가 가능하고 더해서 다이어트나 근육을 만드는 데에도 효과를 볼 수 있습니다.
홈 트레이닝 장점
남녀노소 바쁜 일상을 보내며 건강을 유지하면서 체력을 키울 수 있는 시간이 많지 않습니다. 홈 트레이닝은 바쁜 일상 중에서도 건강을 위한다면 꼭 시도 해봐야 할 운동입니다.
어렵지 않아 누구나 따라할 수 있고 효과적인 운동 결과를 나을 수 있습니다.
시간과 장소
시간과 장소의 제한 없이 원하는 장소에서 할 수 있고, 시간도 아침이나 저녁, 퇴근 후 잠자기 전 모든 시간에 가능합니다. 시간이 없어서 건강 관리를 못하는 분들은 홈 트레이닝을 통해 조금이나마 운동을 하고 건강 관리를 하시기 바랍니다.
비용
헬스장 1일권도 5천원에서 2만원 이상까지 하는 곳도 있고 한달 비용을 내기엔 기간을 못채우고 돈을 날릴거 같은 분들은 비용을 따로 들이지 않고 의지로만 가능합니다.
게다가 혼자 헬스장이나 체육관에 다니는 것은 습관이 들기 전까지는 본인의 의지가 중요하기 때문에 미리 비용을 지불하고 헬스장에 가는 것 보다 홈 트레이닝을 추천해 드립니다.
운동 환경 컨트롤
집에서 하는 운동은 혼자만의 환경에서 하기 때문에 편안함과 편의성이 있습니다. 음악을 틀거나, 쉬는 시간을 갖는 자유를 조절할 수 있습니다.
자존감
운동을 통해 다이어트나 피지컬을 키우기 같은 목표를 정하고 목표를 달성하는 것은 자존감이 크게 올라갈 수 있습니다.
홈 트레이닝 종류
집에서 하는 운동 루틴에 대해 알아보겠습니다. 건강한 생활을 위해 집에서 쉽게 할 수 있는 운동들이고 별도의 운동 도구 없이 할 수 있습니다.
스쿼트 : 하체운동
- 다리를 어깨 너비로 벌리고 손을 앞으로 편하게 뻗어줍니다.
- 무릎을 약간 굽힌 뒤 엉덩이를 뒤로 빼며 다리를 접어 몸을 아래로 내려줍니다.
- 최하점에서 멈추고, 다시 일어서는 동작을 반복합니다
- 3세트 15-20회 반복
몸을 아래로 내릴 때 무릎이 발가락 끝을 넘어가지 않도록 버텨줍니다.
스쿼트는 대퇴근, 종아리, 엉덩이 등 하체 전체를 사용하는 운동으로 다리가 얇아지고 하체 근육을 키우는데 좋습니다.
푸쉬업 : 상체, 전신운동
- 엎드린 자세로 양손을 어깨 너비로 벌린 상태로 바닥을 짚고, 발끝을 바닥에 대줍니다.
- 팔꿈치를 굽히면서 가슴을 바닥쪽으로 붙힐듯 내려줍니다.
- 최하점에서 멈추고 팔을 다시 펴서 몸을 들어 올립니다.
- 3 세트, 10-15회 반복
푸쉬업은 기본적인 홈 트레이닝 종류로 가슴, 어깨, 이두, 삼두근을 키워주고 체지방을 낮추는데도 효과적인 운동입니다.
플랭크 : 전신 코어운동
- 엎드린 자세에서 팔꿈치를 굽혀 팔의 하박으로 상체를 지탱하고, 발끝을 바닥에 대주고 전신을 바닥에서 띄운 자세를 유지합니다.
- 몸을 일직선으로 만들고 복부에 힘을주어 허리 근육을 긴장시킵니다.
- 최대한 오래 버텨줍니다.
- 3세트 40초-60초 계속해서 시간을 늘려가 줍니다.
플랭크는 복부에 힘을주고 코어를 강화하는데 도움을 줍니다.
홈 트레이닝과 같이 하면 좋은 습관
홈 트레이닝을 하기로 결정했다면 더 좋은 효과를 보기 위해 식단이나 수면 등을 조절하면 좋습니다.
균형잡힌 식단
과일, 채소, 단백질, 곡물 등 균형있는 식단으로 섭취하고 탄수화물은 적게 먹고 단백질(닭 가슴살, 계란, 연어, 고기)을 많이 섭취하면 좋습니다.
늦은 시간에 야식을 먹거나 과도한 포만감을 피하고 식사 시간을 정해놓고 먹는것도 효과를 볼 수 있습니다.
많은 연예인 셀럽 분들은 운동과 함께 식단을 조절해 가며 다이어트에 성공하고 몸매 관리를 하고 있습니다.
충분한 수면
건강한 라이프 스타일을 유지하기 위해서 충분한 수면을 해야합니다. 수면은 근육을 회복시키는데 효과적이고 삶의 질도 높아집니다.
스트레스 관리
스트레스는 건강에 해로울 수 있으므로 적절한 스트레스 관리가 필요합니다. 취미 활동이나 명상, 요가, 산책 등을 통해 스트레스를 줄일 수 있습니다.
정기적인 건강검진
정기적인 건강검진을 받아 미리 건강상태를 확인하세요. 질병의 조기 발견은 치료 성공률을 높일 수 있습니다.
집에서 하는 홈 트레이닝은 건강한 삶을 위한 첫 걸음입니다. 쉬운것 부터 시작해 체력을 키우고 스트레스를 해소하며 건강한 생활 습관을 유지하고 다이어트, 벌크업 등 목표를 달성해보세요.
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