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rank 2021-08-11 () 07:46 ȸ : 11558 õ : 37  

1. Hardstyle plank

Equipment: None.

ٴڿ ȶ ÷ũ ڼ մϴ. Ȳġ Ʒ ǵ ϰ ָ ִ ȮϽʽÿ. ȶ ؾ մϴ. Ʈ 10~20 մϴ.

2. Dead bug

Equipment: None.

ٴڿ ʽÿ. Ϸ Ƹ 90 ̷絵 θϴ. , ÿ Ӹ 鼭 ٸ 켭 ٴ ϴ. Ͻ ϰ ġ ư ݴ ݺմϴ. Ʈ ϷϷ 14ȸ Ͻʽÿ.

3. Hollow extension-to-cannonball

Equipment: None.

ź Ȱ ٽ ķ 忡 ִ ó. ÿ ٸ ٱ "" ġ 㸮 ٴ ϴ. ٽ øϱ 5ʰ ϰ Ʈ 5ȸ Ϸմϴ.

4. Dumbbell side bend

Equipment: Single medium-weight dumbbell.

ʺ տ չٴ ϰ մϴ. ھ Ȱȭ θʽÿ. , 㸮 մϴ. Ʒ 1 ϰ 1ȸ ưϴ. Ʈ 12~20ȸ ݺմϴ.

5. Barbell back squat

Equipment: Barbell—no weights, though. For now.

ʺ ٺ ׿ ÷ ߾ӿ յϰ Ӵϴ. ( Ʈ ٸ ƴ ھ ǥ ϹǷ Ʈ ξ ߷ ؾ մϴ.) θ鼭 ڿ ɴ ó кθ ڷ ʽÿ. ִ . 1ȸ ġ ư ߵڲġ ʽÿ. Ʈ 12ȸ ݺմϴ

6. Bird dog

Equipment: None

ո , ̴ Ź ڼ մϴ. Ȱ ٸ ÿ ø鼭 ھ ݴϴ. ڷ 鼭 η ϰ չٴ ؾ մϴ. Ȱ ٸ ̿ 1 Ȳġ Ʒ 굵 մϴ. ݴʵ 1ȸ ݺϰ, 1Ʈ 5ȸ ǽմϴ.




ذ 2Ʈ õϰ Ʈ ̿ 30 ޽ Ͻʽÿ.

23
۾
rank 2021-08-11 () 08:52
õ 0
rankfive1986 2021-08-12 () 07:49
good õ 6
     
       
rankڡ 2021-08-12 () 08:17


....
õ 0
          
            
rankApoLim 2021-08-13 () 21:40


̶̺ ƺ
õ 0
rankStatic 2021-08-12 () 08:49
ٷ¿ Ѵٰ ʽϴ... Ȯ ʴ
̰ ʼԴϴ
õ 1
rankLastdays 2021-08-12 () 10:05
ü Ⱦ ̴°Ű,,
ü Ⱦ ٿ ǹ̾

Ľ Ľ ġ ȳ´ٰ .
õ 0
rankĿģ 2021-08-12 () 11:23
1 8 ׷̵ ó 鼭  鳯 غ Ľe Ȼ
õ 1
rankѨ 2021-08-12 () 12:32
߿ Ұ ..
õ 0
rank߷ 2021-08-12 () 17:52
¥ Ӱ ³̳ ϸ鼭 ¿ ̵ پ ִ̻
õ 0
rankǹdz 2021-08-12 () 20:28
ٿ
õ 0
rank 2021-08-12 () 21:12
ϸ
õ 0
rankDz 2021-08-12 () 22:41
õ 0
rank 2021-08-13 () 00:11
Ľ
õ 0
rankyiserl 2021-08-13 () 00:18
̹ ִ ְ ϰ ִ°Ű
õ 1
rank߻ 2021-08-13 () 09:14
... ε;;; Ư  ϴ° 㸮 Ĩϴ. ϴ°Ÿ
׷׷  Ŵ޷ ٸ ø° ( ø ִ ) ̰ ϴ.  Դϴ.  ׷׷ ̶ ̰ ȿ ~
õ 0
     
       
rankdfef34 2021-08-20 () 09:35
׷׷ ٿ ȿ ٰ ׷?
õ 0
rankTigerCraz 2021-08-13 () 14:01
Ȱ ϸ ~
õ 0
rankӿͷ 2021-08-13 () 22:25
׳ ũġ ׷ ʼ ϰ ھ ÷ũ + ̵ ÷ũ ָ߰ ˴ϴ
ο ü ̰
õ 0
rank̿ 2021-08-15 () 02:50
6 ¹

1.
2.6¥ ĵָ Ѵ.
3.Ŵ.
õ 0
rank 2021-08-15 () 09:22
1 ְ Դϴ

ڼ ھ Ӹ ƴ϶ ۵ ¯¯.

1 ھ Ű ȱ ϸ ƿ.
õ 0
rank̿ǥ 2021-08-15 () 22:49
 .
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rankŸŬν 2021-08-16 () 01:37
Ľ ͵
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rank 2021-08-17 (ȭ) 23:25
Ľ °...㸮 °̴ϴ...Ⱥδٰ...Ⱥϲ Ͻø ȵǿ...
By 40 ༺ũ
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