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

Back To Back๐Ÿช–

๊ฐ•๋„ ๋†’์Œ   25 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Back, Shoulders

์žฅ๋น„: Pull Up Bar, Dumbbells

Bobo ๐Ÿ‘‘
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Bobo ๐Ÿ‘‘
Back To Back๐Ÿช–
ํƒœ๊ทธ๋“ค
ํ™ˆ์ง ์šด๋™ ๋“ฑ ์šด๋™ ํ„ฑ๊ฑธ์ด ์šด๋™ ๋ค๋ฒจ ์šด๋™
์„ค๋ช…

๐Ÿช–๐Ÿ–ค๐Ÿ’ฏ

Exercises

์„ธํŠธ 1: 5 ๋ผ์šด๋“œ
Chin-Ups
Chin-Ups
12 ํšŒ
Rest
Rest
1 ๋ถ„

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
Recovery
Recovery
1 ๋ถ„

์„ธํŠธ 3: 5 ๋ผ์šด๋“œ
Chin-Ups
Chin-Ups
10 ํšŒ
Rest
Rest
1 ๋ถ„

์„ธํŠธ 4: 1 ๋ผ์šด๋“œ
Transition
Transition
45 ์ดˆ๋“ค

์„ธํŠธ 5: 4 ๋ผ์šด๋“œ
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 6: 1 ๋ผ์šด๋“œ
Transition
Transition
40 ์ดˆ๋“ค

์„ธํŠธ 7: 4 ๋ผ์šด๋“œ
Dumbbell Shrugs
Dumbbell Shrugs
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

๊ด€๋ จ ์šด๋™

Back
Back
1 ์‹œ๊ฐ„ 50 ๋ถ„, ๊ฐ•๋„ ๋†’์Œ
Back 2
Back 2
1 ๋ถ„ 38 ์ดˆ,
Back
Back
18 ๋ถ„ 10 ์ดˆ, ๋ณดํ†ต
Back and Biceps (2)
Back and Biceps (2)
34 ๋ถ„ 18 ์ดˆ, ๋ณดํ†ต
Back Workout
Back Workout
4 ๋ถ„ 24 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Back
Back
7 ๋ถ„๋“ค, ๋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™

The Man (First Trial)
The Man (First Trial)
1 ์‹œ๊ฐ„ 6 ๋ถ„ 25 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Weighted vest Workout
Weighted vest Workout
10 ๋ถ„ 18 ์ดˆ, ๋ณดํ†ต
Stronger Grip + Hip Mobility
Stronger Grip + Hip Mobility
12 ๋ถ„ 33 ์ดˆ, ๋ณดํ†ต
Abs & Forearms Strength (Week 1)
Abs & Forearms Strength (Week 1)
29 ๋ถ„ 36 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Strength to failure
Strength to failure
35 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Full Body Smash๐Ÿ‘‘๐Ÿฆ
Full Body Smash๐Ÿ‘‘๐Ÿฆ
30 ๋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
์•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