It’ll take motivation and willpower to take per week off training after
some strong work in the health club for the final few weeks, however it’ll be value it when you
see the outcomes. When you practice with weights you create microscopic
tears in your muscle fibers. This occurs a result of the tension that passes
by way of every muscle when load or volume is added. But to optimize muscle mass you want
to obtain a calorie surplus. That method your body has a reservoir of spare vitality to faucet into.
If you fall into the lure of skipping classes
or having an ‘I’ll go tomorrow’ angle, you’ll
soon find that your health club membership collects dust and your features are non-existent.
In addition, by following any of the suggested tips, protocols, templates, actions or
another info or recommendation given, you achieve this at your individual threat.
Do not begin any diet, health, exercise or coaching program with out consulting with a Board Licensed
Medical Physician and/or Registered Dietician first.
Lifters must constantly be working on their lifting technique and
keep that approach the most effective they will by way of the high-intensity exercises they endure.
These workouts can often last hours depending in your energy
level. Purpose to complete the next workouts alternating between them over
the course of two to 3 days per week with a minimal of at
some point off in between for relaxation.
Some will choose to train triceps with chest, and that’s okay
too (chest and triceps can also be a push workout).
You may find that legs reply finest to excessive volume and excessive reps.
However don’t mistake high reps for going light.
In fact, I’ve personally adopted this cut up for most of my lifting profession, and even right
now revert to it after I wish to give consideration to mass.
But if you would like to hold it hardcore you’ll find a way to
go for the full 12 weeks without a deload – but focus on as
much rest as attainable on your days off. However whenever you observe full
physique coaching you shift emphasis from muscle to muscle which lets you preserve power while decreasing
fatigue. If you’re an everyday gym goes with an excellent base of health then this program
will accelerate your results.
Doing so allows you to expend larger power on these actions, whereas nonetheless with the power to perform well
on movements involving smaller muscles/muscle teams toward the top
of your exercise. You can split them up into circuits or do them individually, using relaxation durations
between sets that are particular to your training targets.
The second half of this system is all about maximizing measurement with slightly higher reps and an emphasis
on intensity. Rep ranges transfer as a lot as
for many workout routines, which is ideal for promoting muscle hypertrophy (growth).
General volume will increase barely during these two weeks, mainly because of the addition of
isolation exercises that you’ll perform earlier
than compound actions for your chest, again, shoulders
and legs. Called pre-exhaustion, this method dramatically will
increase exercise intensity.
In this post, we’ll debunk a number of the most common energy coaching myths, so you’ll be able to give attention to constructing real power, enhancing your efficiency, and achieving
your health targets the proper way. The barbell row is certainly one
of the finest compound pulling workouts for building upper physique muscle and power and
a staple in bodybuilding and powerlifting.
For weightlifting, it plays a extra supportive, accessory position somewhat than being a direct competition lift.
You’ll be coaching chest heavy to start with, but
starting with incline bench press. Many lack higher chest development, so it is a good
way to concentrate on that.
You Will see lots of info on train for seniors that emphasizes low-intensity workouts.
A lot of those sources frame individuals over the age of 60 as “fragile.” Nothing might be farther from the reality.
Even if you’ve been sedentary for 30 years, you possibly can construct muscle and strength,
stability and coordination. If you are performing barbell squats
and you have back problems, do again squats instead of
front squats. As A Substitute of a leg press, do
stability ball squats against a wall.
Simply put, women need a broader rep range than just 15 plus.
Teenagers, this a good time to not only kickstart wholesome habits but build critical mass.
Monitor your weight, lifts, and psychological state, all while slowly
but surely progressive overloading. Whereas there
is a dose-dependent relationship with quantity and muscle/strength features, there’s
a threshold.
Of course, ladies can still acquire muscle, however the level here is that muscle gain for anybody does not occur
in a single day. In fact, it might take years of dedicated
coaching to achieve any point which may be described as
“bulky.” We imagine that for nearly all
of ladies, the truth lies someplace in the course of these two.
This article will wade via the science and misinformation to
offer you accurate details and the ideal
exercise program for girls. Study quality was assessed
with a standardized software including eight criteria, as beforehand described.1 Research
high quality was defined as good, fair and poor when 0,
1, or ≥2 standards weren’t crammed. Study high quality was assessed by one author (AB) using this standardized tool and this
assessment was then checked by a second writer (JMO).
In addition, I’ve integrated a minimal of one exercise
from each major motion sample. If you’re aiming to see real positive aspects in strength and muscle,
it’s essential to train not just exhausting, but sensible.
This means walking into the gym with a transparent plan each time.
The AI of this energy training app offers you with suggestions to assist your long-term progress.
It analyzes your efficiency from previous and current periods to give exact recommendations on how
much weight to carry and how many reps to do. Lastly, we’ve the corrective motion pattern, which focuses on offsetting
and balancing the work carried out within the other movement patterns.
The squat motion pattern is the first driver for leg growth.
A squat-pattern train is a good choice for a full physique weight lifting workout because it
engages multiple muscle groups directly – the quads, hams, calves, glutes, and hip flexors.
The workout routines within the full body workout routine I’m going
to share with you might have been selected
to complement the seven motion patterns discussed above.
These workout routines are going to help you achieve your fitness objectives but also
turn out to be a more well-rounded athlete.
I will do observe up articles which will be linked on the backside for
the second and third elements, as soon as I finish them.
They’ll be launched in the coming months, so I’d
recommend signing up for my mailing listing under, so that you don’t need to maintain checking in. Obtain StrengthLog at no cost, maintain track of your weights and reps, and attempt to beat
your earlier numbers every exercise. In addition, stronger calves enhance
your efficiency and muscular endurance in on an everyday basis life and sports.
They give you extra energy in your push-off and take
up the impact of every step, whether you’re climbing stairs, sprinting, chasing after the bus, or taking a Sunday stroll.
It’s a simple train that’s simple to get the grasp of.
Like Alpha progression, Fitbod also uses an AI algorithm to auto-generate workout
plans based in your earlier exercise and current targets.
Fitbod is a simple yet one of the best weightlifting apps by way of effectiveness.
Here’s why the Alpha progression strength coaching app scored first
place on our record and is titled one of the best general.
The hinge pattern is amongst the most essential kinds of movement patterns to study, good, and incorporate into
your full physique strength workout. One of the best workout routines to incorporate in your
full physique barbell exercise is the Barbell Again Squat.
Quite than put all your focus on particular lifts and the way they will target muscular tissues,
I suggest that you simply try to suppose when it comes to motion varieties.
Your strength-centric movements could have heavier masses and fewer reps.
To make this extra clear, they may simply have a set variety of reps prescribed, i.e.,
4X4 or 3X5 as opposed to 3X8-10.
It is important to focus on compound movements and to ensure that each exercise offers enough stimulus for muscle progress.
With the proper program, full physique exercises may help you attain your
physique goals. A newbie strength coaching program isn’t full without a chest press movement,
and the bench press is the cream of the crop. It primarily targets your pectorals (that’s
your chest muscles), however it’s also incredible for your
triceps and front deltoids. When you’re pushing that
barbell up, you’re not simply working your chest; you’re coordinating a complete staff of muscle tissue.
Women typically underestimate their power and, by default, seize lighter
weights. As An Alternative, select a weight that can be lifted 10 occasions,
with the final two repetitions posing a big challenge.
Make certain to spend time stretching all the major muscle teams after your workouts.
Hold every stretch for 30 to 60 seconds and repeat it one or two
more times. This is an Olympic weightlifting program define
for novices. It was initially published by Glenn Pendlay in 2010 on his blog, which is now defunct.
That’s if you want more stimulus to goad your muscular tissues into improving additional.
Begin light, learn the motion, keep the barbell underneath
control with out bouncing it, and steadily enhance the weight.
Most of the default exercises are based on barbell coaching, however
you’ll discover alternative workout routines utilizing dumbbells and machines which may
be simply as effective. Muscle splits don’t work here as they
emphasize single muscle annihilation an excessive quantity of.
It’s a fairly old-fashioned way of coaching that basically only maximizes muscle progress in those that may hit the health club a number of
times per week. If you need to get stronger, a full physique exercise
is a superb option. In actuality, there are a number of paths to energy positive aspects and full body coaching
periods are certainly one of many viable paths.
For the deadlift and barbell row, you might need to add some weight to the bar so it could carry
the bar off the ground. By mixing them up, you profit from both energy enchancment and muscle
dimension. This isn’t an actual science by the
method in which, so should you can add more, do so! They can final a lifetime and permit you to do further lifts which require you to drop the bar.
And when doing jumping exercises, keep away from coming totally off the ground.
Maintain one foot on the ground while making the movement as
should you had been leaping, or simply step.
Distinction that with the famous 5×5 routines which have you squatting and benching on one day, and the forty eight
hours later, you’re deadlifting and overhead pressing.
Every 48 hours you would possibly be stressing out the same soft tissues with
heavy periods. On upper days, all of the heavy urgent and will pressure the anterior delts and
triceps muscles, while the pulling exercises stress
the back, biceps and forearm muscular tissues.
Study to make use of strategies that will make the
train more intense similar to pressured reps, slow negatives and drop units.
Have a aim in your thoughts as to how many reps you will obtain, ensuring that it’s
greater than you managed last time you most likely did the exercise.
Along with doing too many exercises, most people don’t prepare onerous sufficient on them.
Not that you simply need to rush via your exercises, but you wish to have the same depth
level as a sprinter. By the top of the primary three
months of this muscle-building routine, you can realistically
double your energy and add a half-inch of lean muscle tissue throughout
your physique. All I ask is that you convey dedication, effort and consistency
to the table.
Energy training may help you protect and improve your muscle mass at any age.
Whether your goal is to build muscle mass or obtain a fitter, more toned physique, lifting weights can help you get there.
On the floor, this text is a 12-week muscle-building program.
Nonetheless, the true journey is not nearly units and reps; it’s
a dedication to unlocking your potential.
The 12-week program outlined above is simply the begin line.
Regardless of whether or not you are a seasoned fitness fanatic or just
beginning, celebrate the small victories, stay centered, and enjoy the process.
Fast-forward 16 years, and in 2020 it was
reported that 26.9% of women met the guidelines for muscle-strengthening bodily exercise.
The clear pull is a weightlifting exercise for creating explosive power, energy,
and method for the clean portion of the clear and jerk.
It is like the primary and second pull of the clear and reinforces these motion patterns however without the
additional technical demand of receiving the bar in a front squat.
Because it eliminates the catch, you should
use heavier masses than your max clear, making it very efficient
for overload coaching. This program involves coaching three times weekly,
specializing in lifting heavy in each session, preserving the number of reps beneath 8 per set, and training all
main muscle teams. Deadlifts are a huge mass and power building train (like squats).
After a few warm-up sets, you’ll do your first working set of rows for eight reps.
Bump up the weight and do 6.
This is intended to be a versatile plan, so modify as you
need to, whether that is making it a 5 day exercise routine, 6 day cut up, or 7
days of coaching. Comply With the training plan for no less than eight
weeks and at most 12 weeks. If you are a beginner, you should begin seeing
bodily results around 4 weeks in. If you an experienced lifter, you will
see some good outcomes by the point the coaching cycle
is over (especially if you do some before and after pics).
What you’ll noticeably see throughout the training cycle are improvements
in your energy and total health. Additionally, should
you eat proper, you must have the ability to build muscle while preserving lean. You don’t must do
each single exercise you realize on any given day.
We have ready this printable PDF you possibly can carry to your
fitness center to follow the pattern religiously.
So, irrespective of whether or not you are a beginner or you have aced weight lifting, you presumably can comply with this exercise
routine to pump up your body and contribute to muscle strength.
A 3-day full physique workout routine is a incredible method to get in shape and add the needed muscle mass.
Be certain to not rock for momentum and should you feel your again beginning
to arch, it’s time to lower the load. There are a number of shoulder-press variations, together with the dumbbell press, Arnold press and behind-the-neck press.
These exercises are nice for the shoulders, traps and upper body.
As talked about above, stimulating muscle progress occurs
when muscles are pushed past their consolation zones. Be sure to include some
of these actions in your workouts to maximise your muscle hypertrophy.
To additional explore correct kind and variations for
the exercises below, go to the ACE Exercise Library, which features step-by-step instructions for each motion.
Snatch pulls have a number of advantages that make them indispensable for weightlifters.
It also helps you fine-tune your positioning by ingraining a vertical
line of drive. You may need to work on your mobility to execute the snatch the means in which it’s imagined to be carried out.
https://icecreamsocial.co.Kr/bbs/board.php?bo_table=free&wr_id=15812 –
It’ll take motivation and willpower to take per week off training after
some strong work in the health club for the final few weeks, however it’ll be value it when you
see the outcomes. When you practice with weights you create microscopic
tears in your muscle fibers. This occurs a result of the tension that passes
by way of every muscle when load or volume is added. But to optimize muscle mass you want
to obtain a calorie surplus. That method your body has a reservoir of spare vitality to faucet into.
If you fall into the lure of skipping classes
or having an ‘I’ll go tomorrow’ angle, you’ll
soon find that your health club membership collects dust and your features are non-existent.
In addition, by following any of the suggested tips, protocols, templates, actions or
another info or recommendation given, you achieve this at your individual threat.
Do not begin any diet, health, exercise or coaching program with out consulting with a Board Licensed
Medical Physician and/or Registered Dietician first.
Lifters must constantly be working on their lifting technique and
keep that approach the most effective they will by way of the high-intensity exercises they endure.
These workouts can often last hours depending in your energy
level. Purpose to complete the next workouts alternating between them over
the course of two to 3 days per week with a minimal of at
some point off in between for relaxation.
Some will choose to train triceps with chest, and that’s okay
too (chest and triceps can also be a push workout).
You may find that legs reply finest to excessive volume and excessive reps.
However don’t mistake high reps for going light.
In fact, I’ve personally adopted this cut up for most of my lifting profession, and even right
now revert to it after I wish to give consideration to mass.
But if you would like to hold it hardcore you’ll find a way to
go for the full 12 weeks without a deload – but focus on as
much rest as attainable on your days off. However whenever you observe full
physique coaching you shift emphasis from muscle to muscle which lets you preserve power while decreasing
fatigue. If you’re an everyday gym goes with an excellent base of health then this program
will accelerate your results.
Doing so allows you to expend larger power on these actions, whereas nonetheless with the power to perform well
on movements involving smaller muscles/muscle teams toward the top
of your exercise. You can split them up into circuits or do them individually, using relaxation durations
between sets that are particular to your training targets.
The second half of this system is all about maximizing measurement with slightly higher reps and an emphasis
on intensity. Rep ranges transfer as a lot as
for many workout routines, which is ideal for promoting muscle hypertrophy (growth).
General volume will increase barely during these two weeks, mainly because of the addition of
isolation exercises that you’ll perform earlier
than compound actions for your chest, again, shoulders
and legs. Called pre-exhaustion, this method dramatically will
increase exercise intensity.
In this post, we’ll debunk a number of the most common energy coaching myths, so you’ll be able to give attention to constructing real power, enhancing your efficiency, and achieving
your health targets the proper way. The barbell row is certainly one
of the finest compound pulling workouts for building upper physique muscle and power and
a staple in bodybuilding and powerlifting.
For weightlifting, it plays a extra supportive, accessory position somewhat than being a direct competition lift.
You’ll be coaching chest heavy to start with, but
starting with incline bench press. Many lack higher chest development, so it is a good
way to concentrate on that.
You Will see lots of info on train for seniors that emphasizes low-intensity workouts.
A lot of those sources frame individuals over the age of 60 as “fragile.” Nothing might be farther from the reality.
Even if you’ve been sedentary for 30 years, you possibly can construct muscle and strength,
stability and coordination. If you are performing barbell squats
and you have back problems, do again squats instead of
front squats. As A Substitute of a leg press, do
stability ball squats against a wall.
Simply put, women need a broader rep range than just 15 plus.
Teenagers, this a good time to not only kickstart wholesome habits but build critical mass.
Monitor your weight, lifts, and psychological state, all while slowly
but surely progressive overloading. Whereas there
is a dose-dependent relationship with quantity and muscle/strength features, there’s
a threshold.
Of course, ladies can still acquire muscle, however the level here is that muscle gain for anybody does not occur
in a single day. In fact, it might take years of dedicated
coaching to achieve any point which may be described as
“bulky.” We imagine that for nearly all
of ladies, the truth lies someplace in the course of these two.
This article will wade via the science and misinformation to
offer you accurate details and the ideal
exercise program for girls. Study quality was assessed
with a standardized software including eight criteria, as beforehand described.1 Research
high quality was defined as good, fair and poor when 0,
1, or ≥2 standards weren’t crammed. Study high quality was assessed by one author (AB) using this standardized tool and this
assessment was then checked by a second writer (JMO).
In addition, I’ve integrated a minimal of one exercise
from each major motion sample. If you’re aiming to see real positive aspects in strength and muscle,
it’s essential to train not just exhausting, but sensible.
This means walking into the gym with a transparent plan each time.
The AI of this energy training app offers you with suggestions to assist your long-term progress.
It analyzes your efficiency from previous and current periods to give exact recommendations on how
much weight to carry and how many reps to do. Lastly, we’ve the corrective motion pattern, which focuses on offsetting
and balancing the work carried out within the other movement patterns.
The squat motion pattern is the first driver for leg growth.
A squat-pattern train is a good choice for a full physique weight lifting workout because it
engages multiple muscle groups directly – the quads, hams, calves, glutes, and hip flexors.
The workout routines within the full body workout routine I’m going
to share with you might have been selected
to complement the seven motion patterns discussed above.
These workout routines are going to help you achieve your fitness objectives but also
turn out to be a more well-rounded athlete.
I will do observe up articles which will be linked on the backside for
the second and third elements, as soon as I finish them.
They’ll be launched in the coming months, so I’d
recommend signing up for my mailing listing under, so that you don’t need to maintain checking in. Obtain StrengthLog at no cost, maintain track of your weights and reps, and attempt to beat
your earlier numbers every exercise. In addition, stronger calves enhance
your efficiency and muscular endurance in on an everyday basis life and sports.
They give you extra energy in your push-off and take
up the impact of every step, whether you’re climbing stairs, sprinting, chasing after the bus, or taking a Sunday stroll.
It’s a simple train that’s simple to get the grasp of.
Like Alpha progression, Fitbod also uses an AI algorithm to auto-generate workout
plans based in your earlier exercise and current targets.
Fitbod is a simple yet one of the best weightlifting apps by way of effectiveness.
Here’s why the Alpha progression strength coaching app scored first
place on our record and is titled one of the best general.
The hinge pattern is amongst the most essential kinds of movement patterns to study, good, and incorporate into
your full physique strength workout. One of the best workout routines to incorporate in your
full physique barbell exercise is the Barbell Again Squat.
Quite than put all your focus on particular lifts and the way they will target muscular tissues,
I suggest that you simply try to suppose when it comes to motion varieties.
Your strength-centric movements could have heavier masses and fewer reps.
To make this extra clear, they may simply have a set variety of reps prescribed, i.e.,
4X4 or 3X5 as opposed to 3X8-10.
It is important to focus on compound movements and to ensure that each exercise offers enough stimulus for muscle progress.
With the proper program, full physique exercises may help you attain your
physique goals. A newbie strength coaching program isn’t full without a chest press movement,
and the bench press is the cream of the crop. It primarily targets your pectorals (that’s
your chest muscles), however it’s also incredible for your
triceps and front deltoids. When you’re pushing that
barbell up, you’re not simply working your chest; you’re coordinating a complete staff of muscle tissue.
Women typically underestimate their power and, by default, seize lighter
weights. As An Alternative, select a weight that can be lifted 10 occasions,
with the final two repetitions posing a big challenge.
Make certain to spend time stretching all the major muscle teams after your workouts.
Hold every stretch for 30 to 60 seconds and repeat it one or two
more times. This is an Olympic weightlifting program define
for novices. It was initially published by Glenn Pendlay in 2010 on his blog, which is now defunct.
That’s if you want more stimulus to goad your muscular tissues into improving additional.
Begin light, learn the motion, keep the barbell underneath
control with out bouncing it, and steadily enhance the weight.
Most of the default exercises are based on barbell coaching, however
you’ll discover alternative workout routines utilizing dumbbells and machines which may
be simply as effective. Muscle splits don’t work here as they
emphasize single muscle annihilation an excessive quantity of.
It’s a fairly old-fashioned way of coaching that basically only maximizes muscle progress in those that may hit the health club a number of
times per week. If you need to get stronger, a full physique exercise
is a superb option. In actuality, there are a number of paths to energy positive aspects and full body coaching
periods are certainly one of many viable paths.
For the deadlift and barbell row, you might need to add some weight to the bar so it could carry
the bar off the ground. By mixing them up, you profit from both energy enchancment and muscle
dimension. This isn’t an actual science by the
method in which, so should you can add more, do so! They can final a lifetime and permit you to do further lifts which require you to drop the bar.
And when doing jumping exercises, keep away from coming totally off the ground.
Maintain one foot on the ground while making the movement as
should you had been leaping, or simply step.
Distinction that with the famous 5×5 routines which have you squatting and benching on one day, and the forty eight
hours later, you’re deadlifting and overhead pressing.
Every 48 hours you would possibly be stressing out the same soft tissues with
heavy periods. On upper days, all of the heavy urgent and will pressure the anterior delts and
triceps muscles, while the pulling exercises stress
the back, biceps and forearm muscular tissues.
Study to make use of strategies that will make the
train more intense similar to pressured reps, slow negatives and drop units.
Have a aim in your thoughts as to how many reps you will obtain, ensuring that it’s
greater than you managed last time you most likely did the exercise.
Along with doing too many exercises, most people don’t prepare onerous sufficient on them.
Not that you simply need to rush via your exercises, but you wish to have the same depth
level as a sprinter. By the top of the primary three
months of this muscle-building routine, you can realistically
double your energy and add a half-inch of lean muscle tissue throughout
your physique. All I ask is that you convey dedication, effort and consistency
to the table.
Energy training may help you protect and improve your muscle mass at any age.
Whether your goal is to build muscle mass or obtain a fitter, more toned physique, lifting weights can help you get there.
On the floor, this text is a 12-week muscle-building program.
Nonetheless, the true journey is not nearly units and reps; it’s
a dedication to unlocking your potential.
The 12-week program outlined above is simply the begin line.
Regardless of whether or not you are a seasoned fitness fanatic or just
beginning, celebrate the small victories, stay centered, and enjoy the process.
Fast-forward 16 years, and in 2020 it was
reported that 26.9% of women met the guidelines for muscle-strengthening bodily exercise.
The clear pull is a weightlifting exercise for creating explosive power, energy,
and method for the clean portion of the clear and jerk.
It is like the primary and second pull of the clear and reinforces these motion patterns however without the
additional technical demand of receiving the bar in a front squat.
Because it eliminates the catch, you should
use heavier masses than your max clear, making it very efficient
for overload coaching. This program involves coaching three times weekly,
specializing in lifting heavy in each session, preserving the number of reps beneath 8 per set, and training all
main muscle teams. Deadlifts are a huge mass and power building train (like squats).
After a few warm-up sets, you’ll do your first working set of rows for eight reps.
Bump up the weight and do 6.
This is intended to be a versatile plan, so modify as you
need to, whether that is making it a 5 day exercise routine, 6 day cut up, or 7
days of coaching. Comply With the training plan for no less than eight
weeks and at most 12 weeks. If you are a beginner, you should begin seeing
bodily results around 4 weeks in. If you an experienced lifter, you will
see some good outcomes by the point the coaching cycle
is over (especially if you do some before and after pics).
What you’ll noticeably see throughout the training cycle are improvements
in your energy and total health. Additionally, should
you eat proper, you must have the ability to build muscle while preserving lean. You don’t must do
each single exercise you realize on any given day.
We have ready this printable PDF you possibly can carry to your
fitness center to follow the pattern religiously.
So, irrespective of whether or not you are a beginner or you have aced weight lifting, you presumably can comply with this exercise
routine to pump up your body and contribute to muscle strength.
A 3-day full physique workout routine is a incredible method to get in shape and add the needed muscle mass.
Be certain to not rock for momentum and should you feel your again beginning
to arch, it’s time to lower the load. There are a number of shoulder-press variations, together with the dumbbell press, Arnold press and behind-the-neck press.
These exercises are nice for the shoulders, traps and upper body.
As talked about above, stimulating muscle progress occurs
when muscles are pushed past their consolation zones. Be sure to include some
of these actions in your workouts to maximise your muscle hypertrophy.
To additional explore correct kind and variations for
the exercises below, go to the ACE Exercise Library, which features step-by-step instructions for each motion.
Snatch pulls have a number of advantages that make them indispensable for weightlifters.
It also helps you fine-tune your positioning by ingraining a vertical
line of drive. You may need to work on your mobility to execute the snatch the means in which it’s imagined to be carried out.
my page; steroid side effects pictures (https://icecreamsocial.co.Kr/bbs/board.php?bo_table=free&wr_id=15812)