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

Good Workout ๐Ÿ˜Œโ˜บ๏ธ๐Ÿ˜„

๋ณดํ†ต   1 ์‹œ๊ฐ„ 12 ๋ถ„

๋Œ€์ƒ ์˜์—ญ: Core, Back

์žฅ๋น„: Exercise Mat

Boaz Brouwer
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Boaz Brouwer
Good Workout ๐Ÿ˜Œโ˜บ๏ธ๐Ÿ˜„
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ๋ณต๊ทผ ๋ฐ ์ฝ”์–ด ์šด๋™

Exercises

์„ธํŠธ 1: 2 ๋ผ์šด๋“œ
Jumping Jacks
Jumping Jacks
45 ์ดˆ๋“ค
Rest
Rest
20 ์ดˆ๋“ค
Jog on the Spot
Jog on the Spot
1 ๋ถ„
Rest
Rest
20 ์ดˆ๋“ค
Elbow Plank
Elbow Plank
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 2: 6 ๋ผ์šด๋“œ
Burpees
Burpees
40 ์ดˆ๋“ค
Rest
Rest
20 ์ดˆ๋“ค
Bicycle Crunches
Bicycle Crunches
40 ์ดˆ๋“ค
Rest
Rest
20 ์ดˆ๋“ค
Elbow Plank
Elbow Plank
1 ๋ถ„ 30 ์ดˆ
Rest
Rest
45 ์ดˆ๋“ค
Mountain Climbers
Mountain Climbers
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค
Crunches
Crunches
1 ๋ถ„
Rest
Rest
40 ์ดˆ๋“ค

์„ธํŠธ 3: 2 ๋ผ์šด๋“œ
Squats
Squats
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค
Side Lunges
Side Lunges
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 4: 3 ๋ผ์šด๋“œ
Downward Facing Dog
Downward Facing Dog
1 ๋ถ„
Floor Bridge
Floor Bridge
1 ๋ถ„
Cat Cow
Cat Cow
1 ๋ถ„
Child's Pose
Child's Pose
1 ๋ถ„

์„ธํŠธ 5: 1 ๋ผ์šด๋“œ
Corpse
Corpse
2 ๋ถ„๋“ค

๊ด€๋ จ ์šด๋™

Easy
Easy
46 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
2Thursday
2Thursday
16 ๋ถ„ 44 ์ดˆ, ๋ณดํ†ต
Feel
Feel
21 ๋ถ„ 20 ์ดˆ, ๋ณดํ†ต
Other Workout
Other Workout
18 ๋ถ„๋“ค, ๋ณดํ†ต
Zondag
Zondag
1 ์‹œ๊ฐ„ 8 ๋ถ„ 40 ์ดˆ, ๋ณดํ†ต
My Workout
My Workout
32 ๋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