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

๊ด€๋ จ ์šด๋™

8 Shaolin Isometric Holds for Insane Strength After 40
6 ๋ถ„ 45 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Yogis Learn to Stop Doing This! Fix Your Vinyasa Watch This
6 ๋ถ„ 11 ์ดˆ, ๋ณดํ†ต
5 Bodyweight Exercises To Transform Your Arms
5 ๋ถ„ 17 ์ดˆ, ๋ณดํ†ต
5 Min day  Loose To Tight Arm Sleeves
4 ๋ถ„ 43 ์ดˆ, ๋ณดํ†ต
Ladder Levitation
5 ๋ถ„ 19 ์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

Bed 1 (original)

Bed 1 (original)

๋ณดํ†ต 25 ๋ถ„  
Lower Body   Exercise Mat
Workout 1 (original)

Workout 1 (original)

๋ณดํ†ต 25 ๋ถ„  
Lower Body   Chair, Exercise Mat, Kettlebells
Bed 3 (short)

Bed 3 (short)

๋ณดํ†ต 15 ๋ถ„  
Full Body   Exercise Mat
Bed 4 (sets)

Bed 4 (sets)

๋ณดํ†ต 20 ๋ถ„  
Full Body   Exercise Mat
On Our Way To The Splits

On Our Way To The Splits

๋ณดํ†ต 16 ๋ถ„  
Legs   Exercise Mat
๐ŸŒ…๐ŸŒ…๐ŸŒ…

๐ŸŒ…๐ŸŒ…๐ŸŒ…

๋ณดํ†ต 60 ์ดˆ  
Core   No Equipment

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค