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

Exercises

์„ธํŠธ 1: 5 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
10 ํšŒ
2 ๋ถ„๋“ค

์„ธํŠธ 2: 5 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
10 ํšŒ
2 ๋ถ„๋“ค

์„ธํŠธ 3: 5 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
10 ํšŒ
2 ๋ถ„๋“ค

์„ธํŠธ 4: 5 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
10 ํšŒ
2 ๋ถ„๋“ค

์„ธํŠธ 5: 5 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
10 ํšŒ
2 ๋ถ„๋“ค

์„ธํŠธ 6: 5 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
10 ํšŒ
2 ๋ถ„๋“ค

์„ธํŠธ 7: 5 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
10 ํšŒ
1 ๋ถ„ 30 ์ดˆ

์„ธํŠธ 8: 5 ๋ผ์šด๋“œ
2 ๋ถ„๋“ค


๊ด€๋ จ ์šด๋™

Upper 1
9 ๋ถ„ 33 ์ดˆ, ๋ณดํ†ต
Monday
23 ๋ถ„ 15 ์ดˆ, ๋ณดํ†ต
Monday 1
19 ๋ถ„ 12 ์ดˆ,
Mon
29 ๋ถ„ 56 ์ดˆ,
Strength
2 ๋ถ„ 42 ์ดˆ, ๋ณดํ†ต
Press
2 ๋ถ„ 18 ์ดˆ, ๊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.

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๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

Dumbbell & Barbell Mass Chest/Triceps/Abs Workout- Monday
59 ๋ถ„ 34 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Muscu 1 - push - (PPL programme)
55 ๋ถ„ 36 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
2021/R1 - Saturday - Chest, Shoulders, Biceps
25 ๋ถ„ 40 ์ดˆ, ๋ณดํ†ต
Chest Day
13 ๋ถ„ 39 ์ดˆ, ๋ณดํ†ต
Gym Day 1 of 4
30 ๋ถ„ 8 ์ดˆ, ๋ณดํ†ต
Chest
40 ๋ถ„๋“ค, ๊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
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์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