Skimble
์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
๊ฐ•๋„ ๋†’์€ ์šด๋™

Cardio ๐Ÿคช๐Ÿคช

๊ฐ•๋„ ๋†’์Œ   7 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Full Body

์žฅ๋น„: No Equipment

Niall Mendoza
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Niall Mendoza
Cardio ๐Ÿคช๐Ÿคช
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ์ „์‹  ์šด๋™ ์žฅ๋น„ ์—†๋Š” ์šด๋™
์„ค๋ช…

Full body

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
Side Shuffles
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Side Shuffles
1 ๋ถ„
Mountain Climbers
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Mountain Climbers
1 ๋ถ„
Rest
Rest
1 ๋ถ„
Flutter Kicks
Flutter Kicks
1 ๋ถ„
Burpees
Burpees
1 ๋ถ„
Rest
Rest
20 ์ดˆ๋“ค
Jumping Jacks
Jumping Jacks
1 ๋ถ„
High Knees
High Knees
1 ๋ถ„

๊ด€๋ จ ์šด๋™

Cardio
Cardio
8 ๋ถ„๋“ค, ๋ณดํ†ต
Cardio 1
Cardio 1
16 ๋ถ„ 45 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Cardio
Cardio
10 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Cardio 4
Cardio 4
30 ๋ถ„๋“ค, ๋ณดํ†ต
Cardio
Cardio
15 ๋ถ„๋“ค, ๋ณดํ†ต
Cardio (V U)
Cardio (V U)
6 ๋ถ„ 40 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
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

Plank Challenge

Plank Challenge

๊ฐ•๋„ ๋†’์Œ 10 ๋ถ„  
Core   No Equipment
Workout Plank Routine

Workout Plank Routine

๊ฐ•๋„ ๋†’์Œ 5 ๋ถ„  
Core   No Equipment
battle rope

battle rope

๊ฐ•๋„ ๋†’์Œ 4 ๋ถ„  
Shoulders  
Bonus Workout ๐Ÿ™‚

Bonus Workout ๐Ÿ™‚

๊ฐ•๋„ ๋†’์Œ 17 ๋ถ„  
Full Body   Kettlebells, Barbell
fullbody 3

fullbody 3

๊ฐ•๋„ ๋†’์Œ 28 ๋ถ„  
Full Body   Bench, Dumbbells, Box or Step, Exercise Mat, Rings, Resistance Bands, Barbell, Kettlebells
fullbody 2

fullbody 2

๊ฐ•๋„ ๋†’์Œ 26 ๋ถ„  
Core   Kettlebells, Dumbbells, Medicine Ball

์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