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๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šค @UCf-sHKb-bfbj7Hx-0EcRePw@youtube.com

393 subscribers - no pronouns :c

๊ธ€๋กœ๋ฒŒ ๋งค์ถœ 1์œ„ โ€˜๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šคโ€™ ํ•œ๊ตญ๋ฒ•์ธ ๊ณต์‹ ์œ ํŠœ๋ธŒ ๊ณ„์ •์ž…๋‹ˆ๋‹ค! โ–ถ๏ธ๊ธ€๋กœ๋ฒŒ ํ˜ธํ…” ๋ ˆํผ๋Ÿฐ์Šค ์ฒœ๊ณณ ์ด์ƒ

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Welcoem to posts!!

in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c

๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šค
Posted 6 months ago

[์‚ฌ์ด๋“œ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ ๋จธ์‹  ๋‚˜๋ˆ” ์ด๋ฒคํŠธ ๋‹น์ฒจ์ž ๋ฐœํ‘œ!] ๐ŸŽ‰

์•ˆ๋…•ํ•˜์„ธ์š” ๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šค ๊ณ ๋ช…์ง„ ์ฃผ์ž„์ž…๋‹ˆ๋‹ค!

์ด๋ฒˆ 2์ฐจ ๋‚˜๋ˆ”์˜ ์ฃผ์ธ๊ณต์€ ๋ฐ”๋กœ ์ง์ธ๋”ํ•˜์šฐ์Šค๋‹˜์ž…๋‹ˆ๋‹ค! ๐ŸŽŠ

- ๋‚˜๋ˆ” ์ œํ’ˆ: ๋น„์ „ ์‚ฌ์ด๋“œ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ (Side Lateral Raise)

ํšŒ์›๋ถ„๋“ค์˜ ๋†€๋ผ์šด ํ™”๋ ฅ ๋•๋ถ„์— ๋งŽ์€ ์ฐธ์—ฌ๋ฅผ ๋ฐ›์•˜๋Š”๋ฐ์š”, ๊ทธ ์ค‘์—์„œ๋„ ์ง์ธ๋”ํ•˜์šฐ์Šค๋‹˜์ด ๋ณด์—ฌ์ฃผ์‹  ์—ด์ •๊ณผ ํ™œ๋ฐœํ•œ ์†Œํ†ต์ด ๋‹๋ณด์—ฌ ๋‹น์ฒจ์ž๋กœ ์„ ์ •๋˜์—ˆ์Šต๋‹ˆ๋‹ค! ๐Ÿ˜Š

๋‹น์ฒจ์„ ์ง„์‹ฌ์œผ๋กœ ์ถ•ํ•˜๋“œ๋ฆฌ๋ฉฐ, ์•ž์œผ๋กœ๋„ ๋ฉ‹์ง„ ํ”ผ๋“œ์™€ ํ™œ๋ฐœํ•œ ํ™œ๋™ ๋งŽ์ด ๊ธฐ๋Œ€ํ•˜๊ฒ ์Šต๋‹ˆ๋‹ค! ๐Ÿ™Œ

#์‚ฌ์ด๋“œ๋ ˆํ„ฐ๋Ÿด๋ ˆ์ด์ฆˆ #๋‚˜๋ˆ”์ด๋ฒคํŠธ #๋‹น์ฒจ์ž๋ฐœํ‘œ #์ถ•ํ•˜๋“œ๋ฆฝ๋‹ˆ๋‹ค #์ง์ธ๋”ํ•˜์šฐ์Šค

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๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šค
Posted 7 months ago

์•ˆ๋…•ํ•˜์„ธ์š” ๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šค ๊ณ ๋ช…์ง„ ์ฃผ์ž„์ž…๋‹ˆ๋‹ค!

๋“œ๋””์–ด ๋น„์ „ํ”ผํŠธ๋‹ˆ์Šค ๋ฌด๋ฃŒ๋‚˜๋ˆ” ์ฒซ๋ฒˆ์งธ ์ด๋ฒคํŠธ์˜ ๋‹น์ฒจ์ž๋ฅผ ๋ฐœํ‘œํ•  ์‹œ๊ฐ„์ด ๋˜์—ˆ์Šต๋‹ˆ๋‹ค! ๐ŸŽ‰

- ๋‚˜๋ˆ” ์ œํ’ˆ: ๋ ˆ๊ทธ์ต์Šคํ…์…˜ ์ปฌ (Leg Extension & Curl)

์ด๋ฒˆ ์ด๋ฒคํŠธ์— ์ •๋ง ๋งŽ์€ ๋ถ„๋“ค์ด ์—ด์ •์ ์œผ๋กœ ์ฐธ์—ฌํ•ด ์ฃผ์…”์„œ ์ง„์‹ฌ์œผ๋กœ ๊ฐ์‚ฌ๋“œ๋ฆฝ๋‹ˆ๋‹ค.

๊ทธ ์ค‘์—์„œ๋„ ์ด๋ฒˆ ๋‹น์ฒจ์ž๋Š” ํŠน๋ณ„ํ•œ ์ด์œ ๋กœ ์„ ์ •๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๋ฐ”๋กœ ๋น„์ „ํœ˜ํŠธ๋‹ˆ์Šค์ž…๋‹ˆ๋‹ค!

๋‹น์ฒจ์ž๋ถ„๊ณผ ๋น„์ „ํ”ผํŠธ๋‹ˆ์Šค๋ผ๋Š” ์ด๋ฆ„์ด ๋™์ผํ•œ ๊ฒƒ๋„ ์ธ์—ฐ์ด๋ผ ํ•  ์ˆ˜ ์žˆ์ง€๋งŒ, ๊ทธ๋ณด๋‹ค๋„ ์ฐธ์—ฌ ๊ณผ์ •์—์„œ ๋ณด์—ฌ์ฃผ์‹  ์ง„์‹ฌ๊ณผ ์—ด์ •์ด ๋‹๋ณด์—ฌ ์ด๋ฒˆ ๋ฌด๋ฃŒ๋‚˜๋ˆ” ์ด๋ฒคํŠธ์˜ ์ฃผ์ธ๊ณต์œผ๋กœ ์„ ์ •๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๐Ÿ˜Š

๋น„์ „ํœ˜ํŠธ๋‹ˆ์Šค๋‹˜๊ป˜ ์ง„์‹ฌ์œผ๋กœ ์ถ•ํ•˜๋“œ๋ฆฌ๋ฉฐ, ์•ž์œผ๋กœ๋„ ์—ฌ๋Ÿฌ๋ถ„์˜ ๋œจ๊ฑฐ์šด ๊ด€์‹ฌ๊ณผ ์ฐธ์—ฌ ๋ถ€ํƒ๋“œ๋ฆฝ๋‹ˆ๋‹ค! ์ €ํฌ๋Š” ๋”์šฑ ๋‹ค์–‘ํ•œ ์ด๋ฒคํŠธ์™€ ํ˜œํƒ์œผ๋กœ ์ฐพ์•„๋ต™๊ฒ ์Šต๋‹ˆ๋‹ค.

๊ฐ์‚ฌํ•ฉ๋‹ˆ๋‹ค! ๐Ÿ™Œ

#๋น„์ „ํ”ผํŠธ๋‹ˆ์Šค #๋ฌด๋ฃŒ๋‚˜๋ˆ” #๋‹น์ฒจ์ž๋ฐœํ‘œ #์ด๋ฒคํŠธ #๊ฐ์‚ฌํ•ฉ๋‹ˆ๋‹ค

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๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šค
Posted 7 months ago

์•ˆ๋…•ํ•˜์„ธ์š” ๋งคํŠธ๋ฆญ์Šค ํ”ผํŠธ๋‹ˆ์Šค ๊ณ ๋ช…์ง„ ์ฃผ์ž„์ž…๋‹ˆ๋‹ค!

๋น„์ „ KC ์ธ์ฆ ์ œํ’ˆ ๋ฌด๋ฃŒ ๋‚˜๋ˆ” ์ด๋ฒคํŠธ ์ฐธ์—ฌ ์•ˆ๋‚ด๋“œ๋ฆฝ๋‹ˆ๋‹ค^^

์•„๋ž˜ ์ฐธ์—ฌ ๋ฐฉ๋ฒ• ํ™•์ธํ•˜์‹œ๊ณ  ๋งŽ์€ ์ฐธ์—ฌ ๋ถ€ํƒ๋“œ๋ฆฝ๋‹ˆ๋‹ค:)
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Vision ๋ฌด๋ฃŒ๋‚˜๋ˆ” ์ด๋ฒคํŠธ ์ฐธ์—ฌ ๋ฐฉ๋ฒ•



1. ๋งคํŠธ๋ฆญ์Šคํ”ผํŠธ๋‹ˆ์Šค ์œ ํŠœ๋ธŒ ๊ตฌ๋…
2. ๋‚˜๋ˆ”์ด๋ฒคํŠธ ์˜์ƒ ์ข‹์•„์š”
3. ์ œํ’ˆ์ด ํ•„์š”ํ•œ ์ด์œ ๋ฅผ ๋Œ“๊ธ€๋กœ ์ž‘์„ฑ
4. 1~3๋ฒˆ ์บก์ฒ˜ ํ™”๋ฉด์„ ๋งคํŠธ๋ฆญ์Šค ์ธ์Šคํƒ€ ๊ณ„์ •์œผ๋กœ DM ๋ณด๋‚ด๊ธฐ
5. ์ฐธ์—ฌํ•ด์ฃผ์‹  ๋ถ„๋“ค ์ค‘ ํ•œ ๋ถ„์„ ์ถ”์ฒจํ•ด ์ œํ’ˆ ์ฆ์ •



* ๋งคํŠธ๋ฆญ์Šค ์ธ์Šคํƒ€ ๊ณ„์ •: ๋งคํŠธ๋ฆญ์Šคํ”ผํŠธ๋‹ˆ์Šค ํ•œ๊ตญ๋ฒ•์ธ (matrixfitness_korea)

* ์ธ๋ ฅ๋น„์šฉ&ํŠธ๋Ÿญ๋น„์šฉ์€ ๋ณธ์ธ ๋ถ€๋‹ด์ด๋ฉฐ, ์ž์„ธํ•œ ๋‚ด์šฉ์€ DM์œผ๋กœ ์•ˆ๋‚ด๋“œ๋ฆฌ๊ฒ ์Šต๋‹ˆ๋‹ค

* ์‹ ์ฒญ๊ธฐ๊ฐ„: 24.09.13 ~ 24.10.11

* ๋‹น์ฒจ์ž ๋ฐœํ‘œ: 2024.10.18

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