Skimble
์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
๊ฐ•๋„ ๋†’์€ ์šด๋™

Bands ๐Ÿ”ฅ

๊ฐ•๋„ ๋†’์Œ   35 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Core

์žฅ๋น„: Resistance Bands, Box / Step

๊ง๐’ฉ๐’ถ๐“‰๐’ฝ๐’ถ๐“๐’พโ„ฏ ๊ง‚ โ„’๐’พ๐“‰๐’ถ๐“๐’พโ„ฏ๐“ƒ
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ ๊ง๐’ฉ๐’ถ๐“‰๐’ฝ๐’ถ๐“๐’พโ„ฏ ๊ง‚ โ„’๐’พ๐“‰๐’ถ๐“๐’พโ„ฏ๐“ƒ
Bands ๐Ÿ”ฅ
ํƒœ๊ทธ๋“ค
ํ™ˆ์ง ์šด๋™ ๋ณต๊ทผ ๋ฐ ์ฝ”์–ด ์šด๋™ ์ €ํ•ญ ๋ฐด๋“œ ์šด๋™ ๋ฐ•์Šค ๋˜๋Š” ์Šคํ… ์šด๋™

Exercises

์„ธํŠธ 1: 2 ๋ผ์šด๋“œ
Left Downward Woodchop with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Left Downward Woodchop with Band
1 ๋ถ„
Right Downward Woodchop with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Right Downward Woodchop with Band
1 ๋ถ„
Rear Delt Squeeze with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Rear Delt Squeeze with Band
1 ๋ถ„
Rest
Rest
15 ์ดˆ๋“ค

์„ธํŠธ 2: 2 ๋ผ์šด๋“œ
Squat Pop Over
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Squat Pop Over
45 ์ดˆ๋“ค
Squat Jump On Step
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Squat Jump On Step
45 ์ดˆ๋“ค
Lunges to Squats
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Lunges to Squats
45 ์ดˆ๋“ค
With band
Skaters
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Skaters
45 ์ดˆ๋“ค
With bands
Rest
Rest
20 ์ดˆ๋“ค

์„ธํŠธ 3: 2 ๋ผ์šด๋“œ
Left Upward Woodchop with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Left Upward Woodchop with Band
1 ๋ถ„
Right Downward Woodchop with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Right Downward Woodchop with Band
1 ๋ถ„
Straighten your arms overhead, squeezing your triceps.
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Overhead Tricep Extension with Band
1 ๋ถ„
Rest
Rest
20 ์ดˆ๋“ค

์„ธํŠธ 4: 2 ๋ผ์šด๋“œ
Pistol On A Bench
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Pistol On A Bench
30 ์ดˆ๋“ค
Pistol On A Bench
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Pistol On A Bench
30 ์ดˆ๋“ค
Hiptrust
๋ฌด๊ฒŒ: ๋ฌด๊ฒ๊ฒŒ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Hiptrust
1 ๋ถ„
Rest
Rest
20 ์ดˆ๋“ค

์„ธํŠธ 5: 1 ๋ผ์šด๋“œ
Lunges
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Lunges
1 ๋ถ„
Glute Reverse Lunges
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Glute Reverse Lunges
1 ๋ถ„
Curtsy Lunge
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Curtsy Lunge
1 ๋ถ„
Rest
Rest
20 ์ดˆ๋“ค

์„ธํŠธ 6: 2 ๋ผ์šด๋“œ
Torso Twist with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Torso Twist with Band
45 ์ดˆ๋“ค
Walking Abductors And Upright Row with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Walking Abductors And Upright Row with Band
30 ์ดˆ๋“ค
Band Bicep Curls
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Band Bicep Curls
1 ๋ถ„
Torso Twist with Band
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Torso Twist with Band
45 ์ดˆ๋“ค
Rest
Rest
20 ์ดˆ๋“ค

๊ด€๋ จ ์šด๋™

Band
Band
5 ๋ถ„๋“ค, ๋ณดํ†ต
Bands 1A
Bands 1A
11 ๋ถ„ 5 ์ดˆ,
Bands 3
Bands 3
14 ๋ถ„ 36 ์ดˆ,
EQUIPMENT: RESISTANCE; CORE
EQUIPMENT: RESISTANCE; CORE
28 ๋ถ„ 40 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Core
Core
9 ๋ถ„ 55 ์ดˆ,
Bands X2
Bands X2
16 ๋ถ„ 20 ์ดˆ,
Rep Fitness Resistance Bands
์ด ์šด๋™์˜ ์ตœ๊ณ  ์„ ํƒ

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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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

ํ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