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NEW๐Ÿ›๏ธ ๋งค์ผ ํ•ด์•ผํ•˜๋Š” 20๋ถ„ ์ฐ ์ฝ”์–ด์šด๋™ - ์šด๋™๋Šฅ๋ ฅ ํ–ฅ์ƒ ํ—ˆ๋ฆฌ ์•ˆ์ •ํ™”

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๋นต๋Š

์•ˆ๋…•ํ•˜์„ธ์š”
์˜ค๋Š˜์€ ์ฝ”์–ด์šด๋™์„ ํ•จ๊ป˜ ํ•ด๋ณผ๊ฑฐ์—์š”!
์ฝ”์–ด๋Š” ๋ชธ์˜ ์ค‘์‹ฌ๋ถ€๋ฅผ ๋œปํ•˜๋Š”๋ฐ ์ค‘์‹ฌ๋ถ€๋ฅผ ๋‹จ๋‹จํ•˜๊ฒŒ ๊ณ ์ •ํ•˜๊ณ 
ํŒ”๊ณผ ๋‹ค๋ฆฌ๋ฅผ ์œ ์—ฐํ•˜๊ฒŒ ์›€์ง์ด๋Š” ๊ฒƒ์ด ์ฝ”์–ด์šด๋™์˜ ํ•ต์‹ฌ์ธ๋ฐ์š”!

์ฝ”์–ด์šด๋™์€ ๋•€์ด ์‚์งˆ์‚์งˆ๋‚˜๊ณ  ๋˜ ๋ชธ์ด ๋ถ€๋“ค๋ถ€๋“ค ๋–จ๋ฆฌ๋Š”๊ฒŒ
๋งค๋ ฅ์ ์ธ ์šด๋™์ด๋ผ๊ณ  ์ƒ๊ฐํ•ด์šฉ ใ…Žใ…Ž

์˜ค๋Š˜ ์šด๋™ ๋”ฐ๋ผํ•˜์‹œ๋ฉด์„œ ๋‹จ๋‹จํ•˜๊ฒŒ ์ฝ”์–ดํž˜์„ ์žก๊ณ  ์‚ฌ์ง€๋ฅผ ์ž์œ ๋กญ๊ฒŒ ์›€์ง์ด๋Š”๊ฒƒ์—
์ง‘์ค‘ํ•ด๋ณด์„ธ์š” :)
์ฐธ ๋งค๋ ฅ์žˆ๋Š” ์šด๋™์ด๋ผ๋Š” ๊ฑธ ๋Š๋ผ์‹ค๊ฑฐ์—์š”!
์šด๋™ํ•˜์‹œ๋ฉด์„œ ๊ถ๊ธˆํ•˜์‹  ์ ์€ ๋Œ“๊ธ€๋กœ ๋ฌธ์˜์ฃผ์„ธ์š” โ˜บ

โค ์˜์ƒ ๋‚ด ์ฐฉ์šฉ ์ œํ’ˆ: ํŒŒ์Šฌ๋ฆฌ ๋ฅด๋ฒ  ํฌ๋กญํƒ‘ ๋ฒ ์ด์ง€ / ํŒŒ์Šฌ๋ฆฌ ์—์–ด์†Œํ”„ํŠธ ๋ฒ ์ด์ง๋ ˆ๊น…์Šค ์†Œํ”„ํŠธ๋ธŒ๋ผ์šด


#์ฝ”์–ด์šด๋™ #์ฝ”์–ด๊ฐ•ํ™” #ํ™ˆํŠธ๋ ˆ์ด๋‹

Music by Epidemic sound

posted by kraljevnue4


๋งค์ผ ํ•ด์•ผํ•˜๋Š” 20๋ถ„ ๊ธฐ์ดˆ ์ฝ”์–ด์šด๋™ ์†๊ทผ์œก ๊ฐ•ํ™”, ๊ท ํ˜•๊ฐ๊ฐ ํ–ฅ์ƒ, ํ—ˆ๋ฆฌํ†ต์ฆ ์™„ํ™” (Core workout)
๋งค์ผ ํ•ด์•ผํ•˜๋Š” 20๋ถ„ ๊ธฐ์ดˆ ์ฝ”์–ด์šด๋™ ์†๊ทผ์œก ๊ฐ•ํ™”, ๊ท ํ˜•๊ฐ๊ฐ ํ–ฅ์ƒ, ํ—ˆ๋ฆฌํ†ต์ฆ ์™„ํ™” (Core workout)
๋‚ด๊ฐ€ ์• ์ •ํ•˜๋Š” 30๋ถ„ ํ•„๋ผํ…Œ์Šค ๋ฃจํ‹ด Ep.02 ๊ด€์ ˆ์— ๋ฌด๋ฆฌ์—†์ด ์ฝ”์–ด, ์ „์‹  ๊ฐ•ํ™”
๋‚ด๊ฐ€ ์• ์ •ํ•˜๋Š” 30๋ถ„ ํ•„๋ผํ…Œ์Šค ๋ฃจํ‹ด Ep.02 ๊ด€์ ˆ์— ๋ฌด๋ฆฌ์—†์ด ์ฝ”์–ด, ์ „์‹  ๊ฐ•ํ™”
(No floor noise. With explanation) Ab workout and cardio togetherโ— Standing ab workout
(No floor noise. With explanation) Ab workout and cardio togetherโ— Standing ab workout
ํ•˜๋ฃจ ํ•œ ๋ฒˆ! ๊ผญ ํ•ด์•ผํ•˜๋Š” 15๋ถ„ ๊ธฐ๋ณธ ๋ค๋ฒจ์šด๋™ ํ™ˆํŠธ(์ƒ์ฒดํŽธ)
ํ•˜๋ฃจ ํ•œ ๋ฒˆ! ๊ผญ ํ•ด์•ผํ•˜๋Š” 15๋ถ„ ๊ธฐ๋ณธ ๋ค๋ฒจ์šด๋™ ํ™ˆํŠธ(์ƒ์ฒดํŽธ)
์‹ฌ์›์„ญ ์šด๋™๊ด€๋ฆฌ์‚ฌ์˜ ๋…ธ๋…„์ธต์˜ ์˜ฌ๋ฐ”๋ฅธ ์šด๋™๋ฒ• [์•„์นจ๋งˆ๋‹น] | KBS 240822 ๋ฐฉ์†ก
์‹ฌ์›์„ญ ์šด๋™๊ด€๋ฆฌ์‚ฌ์˜ ๋…ธ๋…„์ธต์˜ ์˜ฌ๋ฐ”๋ฅธ ์šด๋™๋ฒ• [์•„์นจ๋งˆ๋‹น] | KBS 240822 ๋ฐฉ์†ก
ํ•˜๋ฃจ ๋‘ ๋ฒˆโ€โ™€๋ฐ˜๋“œ์‹œ ํ•ด์•ผํ•˜๋Š” 20๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.08 ํ”ผ๋กœํšŒ๋ณต, ๋””ํ†ก์Šค, ์‹ฌ์‹ ์•ˆ์ •, ํ˜ˆ์•ก์ˆœํ™˜, ๋ผ์ธ์ •๋ฆฌ ํšจ๊ณผ (Whole body stretch)
ํ•˜๋ฃจ ๋‘ ๋ฒˆโ€โ™€๋ฐ˜๋“œ์‹œ ํ•ด์•ผํ•˜๋Š” 20๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.08 ํ”ผ๋กœํšŒ๋ณต, ๋””ํ†ก์Šค, ์‹ฌ์‹ ์•ˆ์ •, ํ˜ˆ์•ก์ˆœํ™˜, ๋ผ์ธ์ •๋ฆฌ ํšจ๊ณผ (Whole body stretch)
๋งค์ผ ๊ผญ ํ•ด์•ผํ•˜๋Š” 20๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.14 ํ”ผ๋กœํšŒ๋ณต, ํ˜ˆ์•ก์ˆœํ™˜, ๊ธด์žฅ์™„ํ™”, ์ŠคํŠธ๋ ˆ์Šค ๊ฐ์†Œ, ๋ฐ”๋ฅธ์ž์„ธ ํšจ๊ณผ
๋งค์ผ ๊ผญ ํ•ด์•ผํ•˜๋Š” 20๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.14 ํ”ผ๋กœํšŒ๋ณต, ํ˜ˆ์•ก์ˆœํ™˜, ๊ธด์žฅ์™„ํ™”, ์ŠคํŠธ๋ ˆ์Šค ๊ฐ์†Œ, ๋ฐ”๋ฅธ์ž์„ธ ํšจ๊ณผ
๋‚ด๊ฐ€ ์• ์ •ํ•˜๋Š” 30๋ถ„ ํ•„๋ผํ…Œ์Šค ๋ฃจํ‹ด Ep.01 ์ „์‹  ๊ตฌ์„๊ตฌ์„ ์ซ€์ซ€ํ•œ ์ž๊ทน!
๋‚ด๊ฐ€ ์• ์ •ํ•˜๋Š” 30๋ถ„ ํ•„๋ผํ…Œ์Šค ๋ฃจํ‹ด Ep.01 ์ „์‹  ๊ตฌ์„๊ตฌ์„ ์ซ€์ซ€ํ•œ ์ž๊ทน!
์˜จ๊ตญ๋ฏผ ๊ทผ์œก๋ถ€์ž ํ”„๋กœ์ ํŠธ #4: ํ”Œ๋žญํฌ
์˜จ๊ตญ๋ฏผ ๊ทผ์œก๋ถ€์ž ํ”„๋กœ์ ํŠธ #4: ํ”Œ๋žญํฌ
๋งค์ผ ๊ผญ ํ•ด์•ผํ•˜๋Š” 25๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.16 (ft. ์ž„์‚ฐ๋ถ€)
๋งค์ผ ๊ผญ ํ•ด์•ผํ•˜๋Š” 25๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.16 (ft. ์ž„์‚ฐ๋ถ€)
10MIN CORE WORKOUT
10MIN CORE WORKOUT
๋“ฑ์‚ด, ๊ฒจ์‚ด, ํŒ”๋š์‚ด 10๋ถ„ ๋งŒ์— ํƒˆํƒˆ ํ„ธ์–ด๋ฒ„๋ฆฌ๋Š” ์šด๋™ (2024)
๋“ฑ์‚ด, ๊ฒจ์‚ด, ํŒ”๋š์‚ด 10๋ถ„ ๋งŒ์— ํƒˆํƒˆ ํ„ธ์–ด๋ฒ„๋ฆฌ๋Š” ์šด๋™ (2024)
๊ณ ๊ฐ•๋„ ๊ทผ๋ ฅ์šด๋™ | ์ฒด์ง€๋ฐฉ์€ ๊นŽ๊ณ , ๊ทผ์œก๋Ÿ‰์€ ๋Š˜๋ฆฌ๋Š” ์ „์‹  ๋‹ค์ด์–ดํŠธ ์šด๋™
๊ณ ๊ฐ•๋„ ๊ทผ๋ ฅ์šด๋™ | ์ฒด์ง€๋ฐฉ์€ ๊นŽ๊ณ , ๊ทผ์œก๋Ÿ‰์€ ๋Š˜๋ฆฌ๋Š” ์ „์‹  ๋‹ค์ด์–ดํŠธ ์šด๋™
[๋ชฉ, ์–ด๊นจ, ๋“ฑ ํ†ต์ฆ ์™„ํ™” ์šด๋™๋ฒ• 20๋ถ„ ๋ฒ„์ „] ๊ฑฐ๋ถ๋ชฉ ๊ตฝ์€๋“ฑ ๋ผ์šด๋“œ ์ˆ„๋” ๋””์Šคํฌ ์™„ํ™” ๊ทผ๊ณจ๊ฒฉ ์งˆํ™˜ ์˜ˆ๋ฐฉ!
[๋ชฉ, ์–ด๊นจ, ๋“ฑ ํ†ต์ฆ ์™„ํ™” ์šด๋™๋ฒ• 20๋ถ„ ๋ฒ„์ „] ๊ฑฐ๋ถ๋ชฉ ๊ตฝ์€๋“ฑ ๋ผ์šด๋“œ ์ˆ„๋” ๋””์Šคํฌ ์™„ํ™” ๊ทผ๊ณจ๊ฒฉ ์งˆํ™˜ ์˜ˆ๋ฐฉ!
Guaranteed changes in your waistline.. definitely insane
Guaranteed changes in your waistline.. definitely insane
๋งค์ผ ์•„์นจ ๊ผญ ํ•ด์•ผํ•˜๋Š” 15๋ถ„ ๊ธฐ์ƒ ์ŠคํŠธ๋ ˆ์นญํ˜ˆ์•ก์ˆœํ™˜, ํ”ผ๋กœํšŒ๋ณต, ์‹ ์ง„๋Œ€์‚ฌ ํ–ฅ์ƒ (Morning stretch)
๋งค์ผ ์•„์นจ ๊ผญ ํ•ด์•ผํ•˜๋Š” 15๋ถ„ ๊ธฐ์ƒ ์ŠคํŠธ๋ ˆ์นญํ˜ˆ์•ก์ˆœํ™˜, ํ”ผ๋กœํšŒ๋ณต, ์‹ ์ง„๋Œ€์‚ฌ ํ–ฅ์ƒ (Morning stretch)
๋ฌด๋ฆŽ, ์†๋ชฉ์— ๋ฌด๋ฆฌ์—†๋Š” 15๋ถ„ ์ฝ”์–ด ์šด๋™ ์ฝ”์–ด์— โœจ์ง„์งœ ์ž๊ทนโœจ์„ ๋Š๊ปด๋ณด์„ธ์š”! (Core workout)
๋ฌด๋ฆŽ, ์†๋ชฉ์— ๋ฌด๋ฆฌ์—†๋Š” 15๋ถ„ ์ฝ”์–ด ์šด๋™ ์ฝ”์–ด์— โœจ์ง„์งœ ์ž๊ทนโœจ์„ ๋Š๊ปด๋ณด์„ธ์š”! (Core workout)
ํ•„๋ผํ…Œ์Šค ๊ฐœ์ธ๋ ˆ์Šจ ๋ฐ›๊ณ  ๊ฐ€์„ธ์š” ์ „์‹  ๊ตฌ์„๊ตฌ์„ ์ž๊ทน์„ ๋Š๋‚„ ์ˆ˜ ์žˆ์–ด์š” (Whole body workout)
ํ•„๋ผํ…Œ์Šค ๊ฐœ์ธ๋ ˆ์Šจ ๋ฐ›๊ณ  ๊ฐ€์„ธ์š” ์ „์‹  ๊ตฌ์„๊ตฌ์„ ์ž๊ทน์„ ๋Š๋‚„ ์ˆ˜ ์žˆ์–ด์š” (Whole body workout)
ํ•˜๋ฃจ ๋‘ ๋ฒˆโ€โ™€๊ผญ ํ•ด์•ผํ•˜๋Š” 25๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.09 ํ”ผ๋กœํšŒ๋ณต, ๋…์†Œ์ œ๊ฑฐ, ์‹ฌ์‹ ์•ˆ์ •, ํ˜ˆ์•ก์ˆœํ™˜, ๋ถ€์ข…์™„ํ™”, ๋ผ์ธ์ •๋ฆฌ ํšจ๊ณผ (Whole body stretch)
ํ•˜๋ฃจ ๋‘ ๋ฒˆโ€โ™€๊ผญ ํ•ด์•ผํ•˜๋Š” 25๋ถ„ ์ „์‹ ์ˆœํ™˜ ์ŠคํŠธ๋ ˆ์นญ Ep.09 ํ”ผ๋กœํšŒ๋ณต, ๋…์†Œ์ œ๊ฑฐ, ์‹ฌ์‹ ์•ˆ์ •, ํ˜ˆ์•ก์ˆœํ™˜, ๋ถ€์ข…์™„ํ™”, ๋ผ์ธ์ •๋ฆฌ ํšจ๊ณผ (Whole body stretch)
ํ•„๋ผํ…Œ์Šค ๊ฐœ์ธ๋ ˆ์Šจ ๋ฐ›๊ณ ๊ฐ€์„ธ์š” 25๋ถ„ ์˜จ์ „ํžˆ ๋‚ด ๋ชธ์— ์ง‘์ค‘ํ•˜๋Š” ์‹œ๊ฐ„์„ ๊ฐ€์ ธ๋ณด์„ธ์š” (Pilates lesson)
ํ•„๋ผํ…Œ์Šค ๊ฐœ์ธ๋ ˆ์Šจ ๋ฐ›๊ณ ๊ฐ€์„ธ์š” 25๋ถ„ ์˜จ์ „ํžˆ ๋‚ด ๋ชธ์— ์ง‘์ค‘ํ•˜๋Š” ์‹œ๊ฐ„์„ ๊ฐ€์ ธ๋ณด์„ธ์š” (Pilates lesson)
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