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초보를 위한 근력 운동

(24:25)
5
stars
,5ratings
Sarah Kusch, Level 33
Sarah Kusch
22116 Followers
체중 관리를 향한 첫걸음 프로그램의 세번째 운동 세션에 오신 것을 환영합니다. 근력 운동은 체중 관리에 있어서 중요한 요소 중 하나로, 골밀도를 높여주고, 저지방 근육을 만들어주며, 신진대사를 높여줍니다. 이 수업에서 Sarah는 여러 근육 그룹을 한 번에 사용할 수 있는 여러가지 동작을 보여드립니다. 효과는? 더 많은 칼로리를 태우는 더 효율적인 근력 운동입니다.

Details

이 비디오에서 아령은 선택 사항입니다. 아령이 없으면 수프캔이나 물병을 사용해서 저항력을 더해도 괜찮습니다.

준비 운동:
양쪽 레그 스윙
Squat with tap back
사이드 레그 리프트
가슴 열기
팔 당겨 내리기
리버스 런지

운동:
스탠딩 머리 위 크런치
찹 다운
스탠딩 사이드 크런치와 컬
리버스 플라이
런지와 프레스
데드리프트
스모 스쿼트 해머 컬과 프레스
래터럴 레이즈
싱글 힐 탭
플랭크

회복:
엉덩이 스트레치
가슴 열기
등 열기
머리 위로 뻗기
쿼드 스트레치
IT 밴드 스트레치

초보를 위한 근력 운동
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