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

๐Ÿ‘

41 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Lower Body

์žฅ๋น„: Exercise Mat, Stability Ball, Chair

Thamlin Moodley
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Thamlin Moodley
๐Ÿ‘
ํƒœ๊ทธ๋“ค
ํ™ˆ์ง ์šด๋™ ํ•˜์ฒด ์šด๋™ ์šด๋™๊ณต ์šด๋™ ์˜์ž ์šด๋™

Exercises

์„ธํŠธ 1: 3 ๋ผ์šด๋“œ
Thread the Needle Stretch
Thread the Needle Stretch
1 ๋ถ„
Leg Crossover Stretches
Leg Crossover Stretches
1 ๋ถ„
Rest
Rest
40 ์ดˆ๋“ค

์„ธํŠธ 2: 3 ๋ผ์šด๋“œ
Hip Raises on Ball
Hip Raises on Ball
1 ๋ถ„
Plank
Plank
1 ๋ถ„
Rest
Rest
40 ์ดˆ๋“ค

์„ธํŠธ 3: 4 ๋ผ์šด๋“œ
Clams
Clams
1 ๋ถ„
Rest
Rest
40 ์ดˆ๋“ค
Ball Prone Leg Lift
Ball Prone Leg Lift
1 ๋ถ„

์„ธํŠธ 4: 2 ๋ผ์šด๋“œ
Ball Wheel
Ball Wheel
1 ๋ถ„
Rest
Rest
40 ์ดˆ๋“ค
Butterfly with Heel Tap
Butterfly with Heel Tap
1 ๋ถ„
Rest
Rest
40 ์ดˆ๋“ค
Donkey Whips
Donkey Whips
1 ๋ถ„

์„ธํŠธ 5: 2 ๋ผ์šด๋“œ
Elbow to Hip Side Thrusts
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Elbow to Hip Side Thrusts
1 ๋ถ„
Seated Knee Raises
Seated Knee Raises
1 ๋ถ„
Foot Taps
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Foot Taps
1 ๋ถ„

๊ด€๋ จ ์šด๋™

Segunda
Segunda
18 ๋ถ„ 30 ์ดˆ,
๐Ÿ‘
๐Ÿ‘
2 ๋ถ„๋“ค, ๋ณดํ†ต
Butt
Butt
17 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต
Butt
Butt
7 ๋ถ„ 16 ์ดˆ, ์ดˆ๋ณด์ž
Personal Workout
Personal Workout
7 ๋ถ„ 5 ์ดˆ, ์ดˆ๋ณด์ž
Butt
Butt
8 ๋ถ„ 20 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ

๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

Death To Fat Cells Lite
Death To Fat Cells Lite
1 ์‹œ๊ฐ„ 5 ๋ถ„ 20 ์ดˆ, ๋ณดํ†ต
Abs & Butt G
Abs & Butt G
10 ๋ถ„ 3 ์ดˆ, ๋ณดํ†ต
Pilates For November Rehab
Pilates For November Rehab
36 ๋ถ„ 55 ์ดˆ, ๋ณดํ†ต
Full Body Quickie 3
Full Body Quickie 3
32 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Neuromuscular Training Circuit Phase 2
Neuromuscular Training Circuit Phase 2
25 ๋ถ„๋“ค, ๋ณดํ†ต
Lower Half May 2, 2020
Lower Half May 2, 2020
17 ๋ถ„ 30 ์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

์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