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

One of the best body-building tools is located where youโ€™d least expect it โ€” your dresser drawer. Socks are your secret weapon for burning major calories, challenging your balance, strengthening your stabilizer muscles, and breathing new life into stale, standard movements such as lunges and planks.


Exercises

์„ธํŠธ 1: 3 ๋ผ์šด๋“œ
Sliding Lateral Lunges (Right)
Sliding Lateral Lunges (Right)
10 ํšŒ
Sliding Lateral Lunges (Left)
Sliding Lateral Lunges (Left)
10 ํšŒ
Mountain Gliders
Mountain Gliders
30 ์ดˆ๋“ค
Plank Swings
Plank Swings
10 ํšŒ

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
1 ๋ถ„

์„ธํŠธ 3: 3 ๋ผ์šด๋“œ
Pushup Flye
6 ํšŒ
Reach Outs (5 Each Side)
5 ํšŒ


๊ด€๋ จ ์šด๋™

Legs
2 ๋ถ„ 39 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Legs/abs
9 ๋ถ„๋“ค, ๋ณดํ†ต
Butt/Legs
35 ๋ถ„ 35 ์ดˆ, ๋ณดํ†ต
Legs
4 ๋ถ„ 45 ์ดˆ, ์ดˆ๋ณด์ž
Leggggs
20 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Gym
7 ๋ถ„ 5 ์ดˆ, ๋ณดํ†ต


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

Cha Cha Chabata

Cha Cha Chabata

๋ณดํ†ต 4 ๋ถ„  
Core   No Equipment
Full Body 2

Full Body 2

์ดˆ๋ณด์ž 31 ๋ถ„  
Core   Pull Up Bar
Beginner Workout

Beginner Workout

๋ณดํ†ต 2 ๋ถ„  
Lower Body   No Equipment
Full Body, Full 30 Minutes

Full Body, Full 30 Minutes

๊ฐ•๋„ ๋†’์Œ 21 ๋ถ„  
Shoulders   Pull Up Bar, Dumbbells, Bench, Resistance Bands, Barbell
Booby Trap ๐Ÿ’™

Booby Trap ๐Ÿ’™

๋ณดํ†ต 12 ๋ถ„  
Upper Body   Dumbbells, Bench, Stability Ball, Wall
Core Strength

Core Strength

๊ฐ•๋„ ๋†’์Œ 100 ์ดˆ  
Core   No Equipment

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค