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

Exercises

์„ธํŠธ 1: 5 ๋ผ์šด๋“œ
โค๏ธ ๋งค์šฐ ํž˜๋“ฆ (๊ตฌ์—ญ 4)
15 ํšŒ
40 ์ดˆ๋“ค

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
30 ์ดˆ๋“ค

์„ธํŠธ 3: 5 ๋ผ์šด๋“œ
โค๏ธ ๋งค์šฐ ํž˜๋“ฆ (๊ตฌ์—ญ 4)
15 ํšŒ
30 ์ดˆ๋“ค

์„ธํŠธ 4: 1 ๋ผ์šด๋“œ
30 ์ดˆ๋“ค

์„ธํŠธ 5: 5 ๋ผ์šด๋“œ
โค๏ธ ๋งค์šฐ ํž˜๋“ฆ (๊ตฌ์—ญ 4)
15 ํšŒ
30 ์ดˆ๋“ค

์„ธํŠธ 6: 1 ๋ผ์šด๋“œ
45 ์ดˆ๋“ค

์„ธํŠธ 7: 5 ๋ผ์šด๋“œ
โค๏ธ ๋งค์šฐ ํž˜๋“ฆ (๊ตฌ์—ญ 4)
15 ํšŒ
30 ์ดˆ๋“ค


๊ด€๋ จ ์šด๋™

4
17 ๋ถ„ 36 ์ดˆ, ๋ณดํ†ต
Push Up
5 ๋ถ„ 35 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Chest
14 ๋ถ„ 44 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Chest 2
4 ๋ถ„ 35 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Chest Hard
3 ๋ถ„ 30 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Fast Pushes
1 ๋ถ„ 37 ์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.

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๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

Chest/tricep
50 ๋ถ„ 25 ์ดˆ, ๊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
์•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