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

์„ค๋ช…

Give a shape to your Upper body by this workout.


Exercises

์„ธํŠธ 1: 3 ๋ผ์šด๋“œ
30 ์ดˆ๋“ค
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
12 ํšŒ
30 ์ดˆ๋“ค

์„ธํŠธ 2: 3 ๋ผ์šด๋“œ
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
12 ํšŒ
45 ์ดˆ๋“ค
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
12 ํšŒ
45 ์ดˆ๋“ค

์„ธํŠธ 3: 3 ๋ผ์šด๋“œ
โค๏ธ ๋ณดํ†ต (๊ตฌ์—ญ 2)
5 ํšŒ
45 ์ดˆ๋“ค
๋ฌด๊ฒŒ: ์ ๋‹นํžˆ
12 ํšŒ


๊ด€๋ จ ์šด๋™

Upper Body Workout
52 ๋ถ„๋“ค, ๋ณดํ†ต
Upper Body (Chest Triceps)
31 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Upper Body
36 ๋ถ„ 18 ์ดˆ, ๋ณดํ†ต
Beginner Upper Body Workout
6 ๋ถ„ 36 ์ดˆ, ์ดˆ๋ณด์ž
Upper
6 ๋ถ„ 37 ์ดˆ, ๋ณดํ†ต
All Arms on Bench
20 ๋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™

Ben Keulder UPPERBODY
7 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
I Let Him Control My Upper Body Workout for the Day
37 ๋ถ„ 35 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
LOWER BODY STRENGTH WORKOUT // WEEK 4, DAY 2
37 ๋ถ„ 29 ์ดˆ, ๋ณดํ†ต
Full Body Strength & Endurance Gym Workout
3 ์‹œ๊ฐ„ 52 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต
Training Workout EMOM
1 ์‹œ๊ฐ„, ๊ฐ•๋„ ๋†’์Œ
Chest & Biceps Hypertrophy (Home Gym Update)
23 ๋ถ„ 46 ์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

๋‹น์‹ ์ด ์ข‹์•„ํ•  ๋งŒํ•œ ๊ฒƒ

2-Min Plank Challenge

2-Min Plank Challenge

๊ฐ•๋„ ๋†’์Œ 2 ๋ถ„  
Core   No Equipment
๐Ÿ”ฅ๐Ÿ’ฆ๐Ÿ”ฅBlast It๐Ÿ”ฅ๐Ÿ’ฆ๐Ÿ”ฅ

๐Ÿ”ฅ๐Ÿ’ฆ๐Ÿ”ฅBlast It๐Ÿ”ฅ๐Ÿ’ฆ๐Ÿ”ฅ

๊ฐ•๋„ ๋†’์Œ 19 ๋ถ„  
Full Body   Dumbbells
๐Ÿ”ฅ Core Master ๐Ÿ”ฅ

๐Ÿ”ฅ Core Master ๐Ÿ”ฅ

๋ณดํ†ต 11 ๋ถ„  
Core   Dumbbells
๐Ÿ™‚Fully Loaded Workout๐Ÿ™‚

๐Ÿ™‚Fully Loaded Workout๐Ÿ™‚

๋ณดํ†ต 12 ๋ถ„  
Full Body   Box or Step
40/40 Body Blaster๐Ÿ”ฅ๐Ÿ”ฅ

40/40 Body Blaster๐Ÿ”ฅ๐Ÿ”ฅ

๋ณดํ†ต 11 ๋ถ„  
Lower Body   Exercise Mat

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค