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

๊ด€๋ จ ์šด๋™

Morning arms
8 ๋ถ„๋“ค, ๋ณดํ†ต
8 Minutes ๐Ÿ’ช
8 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Armyโ€™s
13 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Arms
21 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Arms
8 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Arms
20 ๋ถ„ 40 ์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™

Chest
11 ๋ถ„ 52 ์ดˆ, ๋ณดํ†ต
Finish Line   - Uprighter  (Back, Core And Balance)
45 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Austinโ€™s Monday Workout V1
32 ๋ถ„ 53 ์ดˆ, ๋ณดํ†ต
Upper Body EMOM
31 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Chest Workout For Women
15 ๋ถ„๋“ค, ๋ณดํ†ต
Glute & Hamstring Strength | 30-Min Dumbbell Power
30 ๋ถ„ 14 ์ดˆ, ๋ณดํ†ต

์ด ์šด๋™์„ ํ•˜๋ ค๋ฉด ๊ณ„์ •์„ ๋งŒ๋“ค๊ฑฐ๋‚˜ ๋กœ๊ทธ์ธํ•ด์ฃผ์„ธ์š”.


์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

Speed Workout Routine

Speed Workout Routine

๋ณดํ†ต 8 ๋ถ„  
Core   Exercise Mat
Legs

Legs

์ดˆ๋ณด์ž 5 ๋ถ„  
Core  
10 for Legs

10 for Legs

๊ฐ•๋„ ๋†’์Œ 11 ๋ถ„  
Lower Body   No Equipment
Rowing Your Boat

Rowing Your Boat

๊ฐ•๋„ ๋†’์Œ 10 ๋ถ„  
Shoulders   Rowing Machine
Push Ups

Push Ups

๊ฐ•๋„ ๋†’์Œ 5 ๋ถ„  
Chest   Bench
Ride/Run

Ride/Run

๊ฐ•๋„ ๋†’์Œ 24 ๋ถ„  
Legs   Stationary Bike, Cardio Machine

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค