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

Pilates ๐Ÿ’›๐Ÿ’š๐Ÿ‘Š

๋ณดํ†ต   19 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Lower Body

์žฅ๋น„: Chair, Exercise Mat

Kathleen๐Ÿ’ƒ S
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Kathleen๐Ÿ’ƒ S
Pilates ๐Ÿ’›๐Ÿ’š๐Ÿ‘Š
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ํ•˜์ฒด ์šด๋™ ์˜์ž ์šด๋™

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
Standing Seat Work
Standing Seat Work
1 ๋ถ„
Tip Toe Squats
Tip Toe Squats
45 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Pilates Hip Circles
Pilates Hip Circles
45 ์ดˆ๋“ค
Pilates Rowing
Pilates Rowing
45 ์ดˆ๋“ค
The Saw
The Saw
45 ์ดˆ๋“ค
Straight Back Rowing with Curl
Straight Back Rowing with Curl
45 ์ดˆ๋“ค
Tree Climbs with Leg Extension
Tree Climbs with Leg Extension
1 ๋ถ„
Rest
Rest
20 ์ดˆ๋“ค

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
Hip Rock N Raises
Hip Rock N Raises
45 ์ดˆ๋“ค
Left Leg Circles
Left Leg Circles
45 ์ดˆ๋“ค
Right Leg Circles
Right Leg Circles
45 ์ดˆ๋“ค
Jack Knife
Jack Knife
45 ์ดˆ๋“ค
Leg Pull Back
Leg Pull Back
45 ์ดˆ๋“ค
Open Leg Rocker
Open Leg Rocker
45 ์ดˆ๋“ค
Rest
Rest
20 ์ดˆ๋“ค

์„ธํŠธ 3: 1 ๋ผ์šด๋“œ
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
45 ์ดˆ๋“ค
Lying Left Leg Kicks
Lying Left Leg Kicks
45 ์ดˆ๋“ค
Lying Left Leg Lifts
Lying Left Leg Lifts
45 ์ดˆ๋“ค
Scissor Cross Crunches
Scissor Cross Crunches
45 ์ดˆ๋“ค
Scissors in Bridge
Scissors in Bridge
45 ์ดˆ๋“ค
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
45 ์ดˆ๋“ค
Lying Right Leg Kicks
Lying Right Leg Kicks
45 ์ดˆ๋“ค
Lying Right Leg Lifts
Lying Right Leg Lifts
45 ์ดˆ๋“ค
Lying Hamstring Stretches
Lying Hamstring Stretches
1 ๋ถ„
Corpse
Corpse
45 ์ดˆ๋“ค

๊ด€๋ จ ์šด๋™

Pilates
Pilates
10 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Pilates
Pilates
31 ๋ถ„๋“ค, ๋ณดํ†ต
Pilates 1
Pilates 1
10 ๋ถ„ 2 ์ดˆ, ๋ณดํ†ต
Pilates ๐Ÿ˜
Pilates ๐Ÿ˜
13 ๋ถ„๋“ค, ๋ณดํ†ต
Pilates
Pilates
22 ๋ถ„๋“ค, ๋ณดํ†ต
Pilates
Pilates
30 ๋ถ„๋“ค, ์ดˆ๋ณด์ž

๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

Low Impact Sitting Belly Fat Workout For Fat Burning - with COACH MERE!
Low Impact Sitting Belly Fat Workout For Fat Burning - with COACH MERE!
8 ๋ถ„ 21 ์ดˆ, ์ดˆ๋ณด์ž
THE BEST Full Body Workout For Arthritis Or Inflammation | All Seated | Beginner Level | 10Min
THE BEST Full Body Workout For Arthritis Or Inflammation | All Seated | Beginner Level | 10Min
10 ๋ถ„ 49 ์ดˆ, ์ดˆ๋ณด์ž
Energizing Chair Yoga for Seniors & Beginners // 25 minute Dynamic Flow
Energizing Chair Yoga for Seniors & Beginners // 25 minute Dynamic Flow
25 ๋ถ„ 50 ์ดˆ, ์ดˆ๋ณด์ž
Back to Basics
Back to Basics
15 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Day 2: Lean Legs Workout | Slim & Toned Legs 10-Day Challenge | Low Impact Chair Workout (At Home)
Day 2: Lean Legs Workout | Slim & Toned Legs 10-Day Challenge | Low Impact Chair Workout (At Home)
10 ๋ถ„ 20 ์ดˆ, ์ดˆ๋ณด์ž
20 Minute Beginners Yoga (Chair Yoga Option) - with Annie Clarke
20 Minute Beginners Yoga (Chair Yoga Option) - with Annie Clarke
20 ๋ถ„ 24 ์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

Post Workout Stretches

Post Workout Stretches

๋ณดํ†ต 7 ๋ถ„  
Legs   Exercise Mat
Bubble Butt

Bubble Butt

๋ณดํ†ต 8 ๋ถ„  
Lower Body   Exercise Mat
The Ultimate Fight

The Ultimate Fight

๋ณดํ†ต 8 ๋ถ„  
Shoulders   No Equipment
Pilates ๐Ÿ˜ƒ

Pilates ๐Ÿ˜ƒ

์ดˆ๋ณด์ž 12 ๋ถ„  
Pilates   Exercise Mat
๐Ÿฑ Forward Fold

๐Ÿฑ Forward Fold

์ดˆ๋ณด์ž 60 ์ดˆ  
Lower Body   Exercise Mat
Pilates ๐ŸŽ ๐Ÿฆ‹ C

Pilates ๐ŸŽ ๐Ÿฆ‹ C

๋ณดํ†ต 13 ๋ถ„  
Legs   Exercise Mat

์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