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๐Ÿ”ฅ ๋ˆ„์›Œ์„œ ํŽธํ•˜๊ฒŒ ๋‚ด์žฅ์ง€๋ฐฉ ํƒœ์šฐ๊ธฐ! 10๋ถ„ ์šด๋™ + ๋งˆ์‚ฌ์ง€๋กœ ๋ฑƒ์‚ด ์‹ธ๊ทธ๋ฆฌ ์ •๋ฆฌํ•˜๊ธฐ

Posted on 2025-05-01 by KBSdanielkim80

๐Ÿ”ฅ ๋ˆ„์›Œ์„œ ํŽธํ•˜๊ฒŒ ๋‚ด์žฅ์ง€๋ฐฉ ํƒœ์šฐ๊ธฐ! 10๋ถ„ ์šด๋™ + ๋งˆ์‚ฌ์ง€๋กœ ๋ฑƒ์‚ด ์‹ธ๊ทธ๋ฆฌ ์ •๋ฆฌํ•˜๊ธฐ

๋ณต๋ถ€๋น„๋งŒ๊ณผ ๋‚ด์žฅ์ง€๋ฐฉ์€ ๋‹จ์ˆœํ•œ ์ฒดํ˜• ๋ฌธ์ œ๋ฅผ ๋„˜์–ด์„œ ๊ฑด๊ฐ•์„ ์œ„ํ˜‘ํ•˜๋Š” ์œ„ํ—˜ ์š”์†Œ์ž…๋‹ˆ๋‹ค. ํ•˜์ง€๋งŒ ์ข‹์€ ์†Œ์‹์ด ํ•˜๋‚˜ ์žˆ์–ด์š”. ํ•˜๋ฃจ 10๋ถ„, ๋ˆ„์›Œ์„œ ํ•  ์ˆ˜ ์žˆ๋Š” ๊ฐ„๋‹จํ•œ ์šด๋™๊ณผ ํ•จ๊ป˜ ์ „๋ฌธ ๋งˆ์‚ฌ์ง€ ์ผ€์–ด๋ฅผ ๋ณ‘ํ–‰ํ•˜๋ฉด ๋น ๋ฅด๊ฒŒ ํšจ๊ณผ๋ฅผ ๋ณผ ์ˆ˜ ์žˆ๋‹ค๋Š” ์‚ฌ์‹ค!

์˜ค๋Š˜์€ ๋ฑƒ์‚ด ์ œ๊ฑฐ๋ฅผ ์œ„ํ•œ ์ง‘์—์„œ ํ•˜๋Š” ๋ฃจํ‹ด + ๋งˆ์‚ฌ์ง€ ํ™œ์šฉ๋ฒ•์„ ํ•จ๊ป˜ ์†Œ๊ฐœํ•ฉ๋‹ˆ๋‹ค.


โœ… ๋‚ด์žฅ์ง€๋ฐฉ ํƒœ์šฐ๋Š” 10๋ถ„ ํ™ˆํŠธ ๋ฃจํ‹ด

  1. ๋ ˆ๊ทธ๋ ˆ์ด์ฆˆ (Leg Raise)
    ๋ฐ”๋‹ฅ์— ๋ˆ„์›Œ ๋‹ค๋ฆฌ๋ฅผ ์ˆ˜์ง์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ ธ๋‹ค ๋‚ด๋ฆฌ๋Š” ์šด๋™. ๋ณต๋ถ€ ๊นŠ์€ ๊ณณ์„ ์ž๊ทนํ•ด ๋‚ด์žฅ์ง€๋ฐฉ์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค.

  2. ํ”Œ๋Ÿฌํ„ฐํ‚ฅ (Flutter Kick)
    ๋‹ค๋ฆฌ๋ฅผ ๋ฒˆ๊ฐˆ์•„๊ฐ€๋ฉฐ ๋น ๋ฅด๊ฒŒ ํ”๋“œ๋Š” ๋™์ž‘์œผ๋กœ, ์œ ์‚ฐ์†Œ ํšจ๊ณผ๊นŒ์ง€ ์žˆ์–ด ์ง€๋ฐฉ ์—ฐ์†Œ์— ์ข‹์Šต๋‹ˆ๋‹ค.

  3. ํฌ๋Ÿฐ์น˜ ๋ณ€ํ˜• ์ž์„ธ (Toe Tap Crunch)
    ์ƒ์ฒด๋ฅผ ๋“ค์–ด ์˜ฌ๋ฆฌ๋ฉฐ ์†๋์œผ๋กœ ๋ฐœ๋์„ ํ„ฐ์น˜! ๋ณต๋ถ€ ์ „์ฒด ๊ทผ์œก์ด ํ•จ๊ป˜ ์›€์ง์—ฌ ๋ฑƒ์‚ด ์ •๋ฆฌ์— ํƒ์›”ํ•ฉ๋‹ˆ๋‹ค.

โœ… ํ•˜๋ฃจ 10๋ถ„๋งŒ ๊พธ์ค€ํžˆ ํ•˜๋ฉด, ๋ˆˆ์— ๋„๊ฒŒ ๋ณต๋ถ€๊ฐ€ ๊ฐ€๋ฒผ์›Œ์ง‘๋‹ˆ๋‹ค!


๐Ÿ’†โ€โ™‚๏ธ ๋งˆ์‚ฌ์ง€๋กœ ์ˆœํ™˜ + ๋ฆผํ”„ ์ž๊ทน = ์ง€๋ฐฉ ๋ถ„ํ•ด ์ด‰์ง„!

์šด๋™๋งŒ์œผ๋กœ ๋ถ€์กฑํ•˜๋‹ค๋ฉด, ๋งˆ์‚ฌ์ง€๋กœ ๋ชธ์† ์ˆœํ™˜์„ ์ด‰์ง„ํ•˜๋Š” ๊ฒƒ์ด ํฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค.
ํŠนํžˆ ๋ฑƒ์‚ด ๋ถ€์œ„๋Š” ๋ฆผํ”„์ ˆ๊ณผ ๋‚ด์žฅ ์ฃผ๋ณ€ ํ˜ˆ๋ฅ˜๊ฐ€ ์ •์ฒด๋˜๊ธฐ ์‰ฌ์›Œ, ์ „๋ฌธ๊ฐ€์˜ ์†๊ธธ์ด ์ง€๋ฐฉ ๋ถ„ํ•ด ํ™œ์„ฑํ™”์— ์ง๊ฒฐ๋ฉ๋‹ˆ๋‹ค.

๐Ÿ‘‰ ๋ณด๋ฅดํ—ค์Šค์ŠคํŠธ๋ฆฌํŠธ๋งˆ์‚ฌ์ง€ ๋ณด๋Ÿฌ๊ฐ€๊ธฐ
๐Ÿ‘‰ ๋ฐํŽœ์‚ฌ๋งˆ์‚ฌ์ง€ ๋ฐ”๋กœ๊ฐ€๊ธฐ

๋‘ ์—…์ฒด ๋ชจ๋‘ ์ถœ์žฅ ์ „๋ฌธ์œผ๋กœ, ์ง‘์—์„œ ํŽธํ•˜๊ฒŒ ์ผ€์–ด๋ฅผ ๋ฐ›์„ ์ˆ˜ ์žˆ๊ณ  ๋ณต๋ถ€ ์ง‘์ค‘ ๋งˆ์‚ฌ์ง€ ํ”„๋กœ๊ทธ๋žจ์ด ์žˆ์–ด ๋ฑƒ์‚ด ๊ณ ๋ฏผ์— ํŠนํ™”๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค.


๐Ÿ’ก ์ด๋Ÿฐ ๋ถ„๊ป˜ ์ถ”์ฒœ๋“œ๋ ค์š”

  • ์šด๋™ํ•  ์‹œ๊ฐ„์€ ์—†๋Š”๋ฐ, ๋ฑƒ์‚ด์€ ์ •๋ฆฌํ•˜๊ณ  ์‹ถ์€ ์ง์žฅ์ธ

  • ๋ฑƒ์‚ด์€ ๋น ์ง€๋Š”๋ฐ ๋ณต๋ถ€ ํŒฝ๋งŒ์ด ๊ณ„์†๋˜๋Š” ๊ฒฝ์šฐ

  • ๋‚ด์žฅ์ง€๋ฐฉ ์ˆ˜์น˜๊ฐ€ ๋†’๋‹ค๋Š” ๊ฑด๊ฐ•๊ฒ€์ง„ ๊ฒฐ๊ณผ๋ฅผ ๋ฐ›์€ ๋ถ„

  • ์šด๋™ ํ›„ ๋งˆ์‚ฌ์ง€๋ฅผ ๋ณ‘ํ–‰ํ•˜๋ฉฐ ํšจ๊ณผ๋ฅผ ๋ฐฐ๋กœ ๋ณด๊ณ  ์‹ถ์€ ๋ถ„


๐Ÿง˜โ€โ™€๏ธ ๋งˆ๋ฌด๋ฆฌ Tip

๋‚ด์žฅ์ง€๋ฐฉ์„ ์ค„์ด๊ธฐ ์œ„ํ•œ ์ฒซ ๊ฑธ์Œ์€ ์ง€์†์ ์ธ ์Šต๊ด€ ๊ด€๋ฆฌ์™€ ์ˆœํ™˜ ๊ฐœ์„ ์ž…๋‹ˆ๋‹ค.
๋‹จ 10๋ถ„์˜ ์šด๋™๊ณผ ์ „๋ฌธ๊ฐ€์˜ ์†๊ธธ์ด ๊ฒฐํ•ฉ๋˜๋ฉด ๋ชธ์ด ๋†€๋ผ์šธ ์ •๋„๋กœ ๋ฐ˜์‘ํ•ฉ๋‹ˆ๋‹ค.

์˜ค๋Š˜๋ถ€ํ„ฐ ๋ฐ”๋กœ ์‹œ์ž‘ํ•ด๋ณด์„ธ์š”.
โ€˜์›€์ง์ž„ + ์ˆœํ™˜โ€™์˜ ์กฐํ•ฉ์ด ๊ฑด๊ฐ•ํ•œ ๋ชธ์˜ ์‹œ์ž‘์ž…๋‹ˆ๋‹ค!

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