์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
ํƒœ๊ทธ๋“ค

๊ด€๋ จ ์šด๋™

Triceps Back
4 ๋ถ„ 15 ์ดˆ, ๋ณดํ†ต
Treino A
17 ๋ถ„ 40 ์ดˆ, ๋ณดํ†ต
Arms & Back
22 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Back And Triceps
41 ๋ถ„ 39 ์ดˆ,
intense arm & back
16 ๋ถ„ 20 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Hrbet TRICEPS
42 ๋ถ„ 15 ์ดˆ, ๋ณดํ†ต

Quickdraw Adjustable Dumbbells
์ด ์šด๋™์˜ ์ตœ๊ณ  ์„ ํƒ

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

EXTREME LEG DAY BURNOUT! 30 Minute Lower Body Challenge!
33 ๋ถ„ 43 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Round 2 - Pull (All Back And Bicep)
38 ๋ถ„ 40 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Arms Xpress
16 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Super Set Strength
21 ๋ถ„ 42 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Strong Six
20 ๋ถ„ 24 ์ดˆ, ๋ณดํ†ต

์ด ์šด๋™์„ ํ•˜๋ ค๋ฉด ๊ณ„์ •์„ ๋งŒ๋“ค๊ฑฐ๋‚˜ ๋กœ๊ทธ์ธํ•ด์ฃผ์„ธ์š”.


์šด๋™ ๊ธฐ๋ก
์ถ”์ฒœ ์žฅ๋น„

์ตœ๊ณ ์˜ ์šด๋™ ์žฅ๋น„๋กœ ์ด ์šด๋™์„ ํ•ด๋ณด์„ธ์š”. ๋ธ”๋ฃจํˆฌ์Šค ์ฒด์ŠคํŠธ ์ŠคํŠธ๋žฉ ์‹ฌ๋ฐ•์ˆ˜ ๋ชจ๋‹ˆํ„ฐ ๋˜๋Š” ์Šค๋งˆํŠธ์›Œ์น˜๋ฅผ ์‚ฌ์šฉํ•˜๋Š” ๊ฒƒ์„ ์ถ”์ฒœํ•ฉ๋‹ˆ๋‹ค. ์ด๋ฅผ ํ†ตํ•ด ํ›ˆ๋ จ ์ตœ์ ํ™”์™€ ์„ฑ๋Šฅ ์ถ”์ ์ด ๊ฐ€๋Šฅํ•ฉ๋‹ˆ๋‹ค.

๋” ๋ณด๊ธฐ

๋‹น์‹ ์ด ์ข‹์•„ํ•  ๋งŒํ•œ ๊ฒƒ

Fat Burn Abs ๐Ÿ”ฅ

Fat Burn Abs ๐Ÿ”ฅ

๋ณดํ†ต 8 ๋ถ„  
Core   Exercise Mat
Upper Body Day ๐Ÿ“

Upper Body Day ๐Ÿ“

๊ฐ•๋„ ๋†’์Œ 30 ๋ถ„  
Shoulders   Dumbbells, Barbell, Bench, Stability Ball
Elliptical ๐Ÿ’ฆ

Elliptical ๐Ÿ’ฆ

๊ฐ•๋„ ๋†’์Œ 21 ๋ถ„  
Cardio   Elliptical
Abs๐Ÿ”ฅ

Abs๐Ÿ”ฅ

๊ฐ•๋„ ๋†’์Œ 20 ๋ถ„  
Core  
Hamstrings and...๐Ÿ‘

Hamstrings and...๐Ÿ‘

๊ฐ•๋„ ๋†’์Œ 30 ๋ถ„  
Lower Body   Dumbbells, Kettlebells, Chair, Barbell
Biceps ๐Ÿ’ช

Biceps ๐Ÿ’ช

๊ฐ•๋„ ๋†’์Œ 10 ๋ถ„  
Arms   Dumbbells, Bench

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค