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์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
์ดˆ๋ณด์ž ์šด๋™

๐Ÿฑ Quad Stretch

์ดˆ๋ณด์ž   2 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Legs

์žฅ๋น„: No Equipment

Kathleen๐Ÿ’ƒ S
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Kathleen๐Ÿ’ƒ S
๐Ÿฑ Quad Stretch
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ๋‹ค๋ฆฌ ์šด๋™ ์žฅ๋น„ ์—†๋Š” ์šด๋™

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
Left Quad Stretch
Left Quad Stretch
1 ๋ถ„
Right Quad Stretch
Right Quad Stretch
1 ๋ถ„

๊ด€๋ จ ์šด๋™

Daily Stretching
Daily Stretching
1 ๋ถ„, ๋ณดํ†ต
Stretch
Stretch
3 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Strech/Warm Up
Strech/Warm Up
2 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Stretching
Stretching
4 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Stretching
Stretching
6 ๋ถ„ 30 ์ดˆ, ์ดˆ๋ณด์ž
Stretching
Stretching
5 ๋ถ„ 30 ์ดˆ, ์ดˆ๋ณด์ž
Workout Trainer์—์„œ ์ด ์šด๋™์„ ํ•ด
โœ“ ๋‹จ๊ณ„๋ณ„ ๋ฉ€ํ‹ฐ๋ฏธ๋””์–ด ์šด๋™์„ ๋”ฐ๋ผํ•ด
โœ“ ํ†ตํ•ฉ ์Šค๋งˆํŠธ์›Œ์น˜ & ์‹ฌ๋ฐ•์ˆ˜ ๋ชจ๋‹ˆํ„ฐ ๊ฒฝํ—˜
โœ“ ํฌ์ธํŠธ๋ฅผ ์–ป๊ณ , ๋ฆฌ๋”๋ณด๋“œ์—์„œ ๊ฒฝ์Ÿํ•˜๊ณ , ๋™๊ธฐ๋ฅผ ์œ ์ง€ํ•ด!
โœ“ ๋ฐ”์œ ์ƒํ™œ์— ๋งž์ถฐ ์Šค์ผ€์ค„๋ง
์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”   Google Play์—์„œ Workout Trainer๋ฅผ ๋‹ค์šด๋กœ๋“œํ•ด.
์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

Shoulders

Shoulders

๋ณดํ†ต 4 ๋ถ„  
Lateral Db Raises

Lateral Db Raises

๊ฐ•๋„ ๋†’์Œ 60 ์ดˆ  
Shoulders   Dumbbell
โฅ Biceps Curls โฅ

โฅ Biceps Curls โฅ

๊ฐ•๋„ ๋†’์Œ 60 ์ดˆ  
Arms   Dumbbells
Child Pose

Child Pose

๋ณดํ†ต 60 ์ดˆ  
Back  
Foam Roller

Foam Roller

์ดˆ๋ณด์ž 8 ๋ถ„  
Legs   Foam Roller
Awww quad rolling...๎ˆ„๎ˆ„๎ˆ„ B๎€ถ

Awww quad rolling...๐Ÿ’Ÿ๐Ÿ’Ÿ๐Ÿ’Ÿ B๐Ÿก

๋ณดํ†ต 3 ๋ถ„  
Legs   Foam Roller

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค

ํŠน์ง‘

ํŠน์ง‘

weight loss

์ฒด์ค‘ ๊ฐ๋Ÿ‰

abs & core

๋ณต๋ถ€ & ์ฝ”์–ด

bodyweight

์ฒด์ค‘

youtube

์œ ํŠœ๋ธŒ

community created

์ปค๋ฎค๋‹ˆํ‹ฐ ์ œ์ž‘

weightlifting

์›จ์ดํŠธ๋ฆฌํ”„ํŒ…

interval timers

HIIT

cardio

์œ ์‚ฐ์†Œ ์šด๋™

toning

ํ† ๋‹

full body

์ „์‹ 

๋” ๋ณด๊ธฐ: ๋Ÿฌ๋‹, ์š”๊ฐ€ & ํ•„๋ผํ…Œ์Šค, ํ”ผํŠธ๋‹ˆ์Šค ํ…Œ์ŠคํŠธ, ํŒ”, ์—‰๋ฉ์ด & ๋‹ค๋ฆฌ, ์ŠคํŠธ๋ ˆ์นญ, ๊ฐ•๋„, ์ž์ „๊ฑฐ ํƒ€๊ธฐ, ์›Œ๋ฐ์—…, ์ฟจ๋‹ค์šด, ๋ช…์ƒ & ํ˜ธํก, ์ €๊ฐ•๋„, ๊ฑท๊ธฐ, ์•”๋ฒฝ ๋“ฑ๋ฐ˜, ์ง€๊ตฌ๋ ฅ, ํ‚ฅ๋ณต์‹ฑ, ๋Œ„์Šค, ์—ฌ์„ฑ ์ค‘์‹ฌ, ๋‚จ์„ฑ ์ค‘์‹ฌ, ๋…ธ์ธ ์ค‘์‹ฌ, ๊ฑด๊ฐ• ๋ฌธ์ œ, ์‹œ์ฆŒ๋ณ„, ํ”„๋กœ, ๋ฌด๋ฃŒ