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

๊ด€๋ จ ์šด๋™

Legs
11 ๋ถ„๋“ค, ๋ณดํ†ต
Legs
8 ๋ถ„ 30 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Legs1
11 ๋ถ„๋“ค, ๋ณดํ†ต
Legs
10 ๋ถ„๋“ค, ๋ณดํ†ต
Butt/Legs
35 ๋ถ„ 35 ์ดˆ, ๋ณดํ†ต
Legs
7 ๋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™

Shoulders, Month 6
26 ๋ถ„ 12 ์ดˆ, ๋ณดํ†ต
Biceps
15 ๋ถ„ 45 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Domingo (Hombros Y Piernas)
40 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Shoulder Day - Day 5
40 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Kettlebell 1.0
17 ๋ถ„ 5 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Full Body Shake Up
30 ๋ถ„๋“ค, ๋ณดํ†ต

์ด ์šด๋™์„ ํ•˜๋ ค๋ฉด ์ด ์šด๋™์˜ ์ƒ์„ฑ์ž๊ฐ€ ์•ฑ์—์„œ ๋‹น์‹ ์—๊ฒŒ ๋ณด๋‚ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.


์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

Full Body Leanup

Full Body Leanup

๋ณดํ†ต 4 ๋ถ„  
Lower Body   No Equipment
Stretchy-Time

Stretchy-Time

์ดˆ๋ณด์ž 10 ๋ถ„  
Shoulders   Exercise Mat
One Minute Plank

One Minute Plank

๋ณดํ†ต 60 ์ดˆ  
9 Min Bodyweight Challenge

9 Min Bodyweight Challenge

๊ฐ•๋„ ๋†’์Œ 9 ๋ถ„  
Full Body   Exercise Mat
Leg And Butt Day

Leg And Butt Day

๊ฐ•๋„ ๋†’์Œ 30 ๋ถ„  
Lower Body   Barbell, Chair, Dumbbell, Wall
Leg/butt2

Leg/butt2

๋ณดํ†ต 32 ๋ถ„  
Lower Body   Dumbbells, Box or Step, Exercise Mat

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค