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

Exercises

์„ธํŠธ 1: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
20 ํšŒ
1 ๋ถ„ 30 ์ดˆ

์„ธํŠธ 2: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
10 ํšŒ
1 ๋ถ„ 30 ์ดˆ

์„ธํŠธ 3: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ๊ฐ€๋ณ๊ฒŒ
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
1 ๋ถ„ 30 ์ดˆ


๊ด€๋ จ ์šด๋™

Biceps
11 ๋ถ„ 15 ์ดˆ, ๋ณดํ†ต
Biceps ๐Ÿ’ช๐Ÿผ
8 ๋ถ„ 20 ์ดˆ, ๋ณดํ†ต
Biceps
11 ๋ถ„ 25 ์ดˆ, ๋ณดํ†ต
Biceps
3 ๋ถ„๋“ค, ๋ณดํ†ต
Biceps
15 ๋ถ„ 40 ์ดˆ, ๋ณดํ†ต
Bicep
19 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต

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™

Keep it Simple | PULL DAY
11 ๋ถ„ 35 ์ดˆ, ๋ณดํ†ต
Big Lats & Strong Lower Back Workout
9 ๋ถ„ 47 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Carnage Day 1 Shoulders
51 ๋ถ„ 48 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
โ›“๐Ÿช–โ›“Demolition Delts & Backโ›“๐Ÿช–โ›“๐ŸŒŸHS
30 ๋ถ„ 50 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
8Week Fat Burner - Pull Day
34 ๋ถ„ 49 ์ดˆ, ๋ณดํ†ต
Arms
38 ๋ถ„ 15 ์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