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

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
30 ํšŒ
60 ํšŒ

์„ธํŠธ 2: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
10 ํšŒ

์„ธํŠธ 3: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
10 ํšŒ

์„ธํŠธ 4: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
10 ํšŒ

์„ธํŠธ 5: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
10 ํšŒ

์„ธํŠธ 6: 1 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
10 ํšŒ

์„ธํŠธ 7: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
20 ํšŒ


๊ด€๋ จ ์šด๋™

Glutes.
33 ๋ถ„ 18 ์ดˆ,
Glutes
25 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Glutes & Core
35 ๋ถ„ 48 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Glutes
28 ๋ถ„ 10 ์ดˆ, ๋ณดํ†ต
Glutes
6 ๋ถ„ 32 ์ดˆ, ๋ณดํ†ต
Built Lean Glutes
18 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ

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™

Chest
21 ๋ถ„ 46 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Ben Keulder UPPERBODY
7 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
I Let Him Control My Upper Body Workout for the Day
37 ๋ถ„ 35 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
LOWER BODY STRENGTH WORKOUT // WEEK 4, DAY 2
37 ๋ถ„ 29 ์ดˆ, ๋ณดํ†ต
Full Body Strength & Endurance Gym Workout
3 ์‹œ๊ฐ„ 52 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต
Training Workout EMOM
1 ์‹œ๊ฐ„, ๊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

Bike

Bike

30 ๋ถ„  
Plow Pose

Plow Pose

์ดˆ๋ณด์ž 60 ์ดˆ  
Back  
Glutes

Glutes

๊ฐ•๋„ ๋†’์Œ 16 ๋ถ„  
Glutes   Foam Roller
๐Ÿฑ Legs Up The Wall ๐Ÿ™Œ

๐Ÿฑ Legs Up The Wall ๐Ÿ™Œ

์ดˆ๋ณด์ž 60 ์ดˆ  
Legs   Wall
๐Ÿ’ƒ Half Lotus ๐Ÿ™ˆ Fold Forward

๐Ÿ’ƒ Half Lotus ๐Ÿ™ˆ Fold Forward

์ดˆ๋ณด์ž 60 ์ดˆ  
Legs   Exercise Mat

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค