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Æ®¶óÀ̼Á½º µö½º / Tricep Dips Tricep Dips
This classic exercise uses the weight of your own body to work your triceps.
À̿Àº ÀÚ½ÅÀÇ ¸ö¹«°Ô·Î ÇÏ´Â °ÍÀ¸·Î »ïµÎ¿îµ¿ÀÇ °íÀüÀÌ´Ù.
Steps
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ÆòÇà¹Ù¸¦ Àâ°í ¸öÀ» ½ÃÀÛÀ§Ä¡¿¡ µÐ´Ù.
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¿¤º¸´Â ÃÖ´ëÇÑ ¸ö°¡±îÀÌ¿¡ ¿À°ÔÇÑ´Ù.
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»ïµÎ°¡ ¹Ù´Ú°ú ÆòÇàÀÌ µÉ ¶§±îÁö ÆÈÀ» ±ÁÈù´Ù.
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¸®¹ö½º ±×¸³ º¥Æ® ¿À¹ö ·Î¿ì / Reverse Grip Bent Over Rows Reverse Grip Bent Over Rows
This exercise is excellent for developing overall back strength.
ÀÌ ¿îµ¿Àº Àü¹ÝÀûÀÎ µî±ÙÀ° Àڱؿ¡ °¡Àå ÁÁÀº ¿îµ¿ÀÌ´Ù.
Steps
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¹«¸À» »ì¦ ±¸ºÎ¸®°í µîÀº °ð°Ô Æí´Ù.
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±×¸³Àº ¸®¹ö½º ±×¸³À̳ª ¾ð´õ±×¸³À» Àâ´Â´Ù.
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õõÈ÷ ¹Ù¸¦ º¹±Ù ÂÊÀ¸·Î ´ç±ä´Ù. ¹ß²ÞÄ¡°¡ ¿·±¸¸®¿¡ ÃÖ´ëÇÑ µÚÂÊÀ¸·Î °¡µµ·ÏÇÑ´Ù.
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½ÃƼµå ÄÉÀ̺í AB Å©·±Ä¡ / Seated Cable Ab Crunches Seated Cable Ab Crunches
This exercise uses the weight of a cable machine to assist in a abs crunch.
ÀÌ ¿îµ¿Àº º¹±Ù¿¡ ÀÚ±ØÀ» ÁÖ±âÀ§Çؼ ÄÉÀÌºí ±â°èÀÇ ¹«°Ô¸¦ »ç¿ëÇÕ´Ï´Ù.
Steps
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ÇÏÀÌ ÄÉÀÌºí Æú¸®¿¡ ·ÎÇÁ¸¦ °áÇÕÇÑ´Ù.
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Áß·®ÄÉÀÌºí ¾Õ¿¡ º¥Ä¡¸¦ À§Ä¡ÇÑ´Ù.
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¾î²²À§·Î ·ÎÇÁ¸¦ À§Ä¡ÇÏ°í ±â°è¸¦ µîÁö°í ¾É´Â´Ù.
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µðŬ¶óÀÎ ¿Àºí¸®Å© Å©·±Ä¡ / Decline Oblique Crunches Decline Oblique Crunches
This version of a decline crunch isolates the oblique (side) muscles of the abs.
µðŬ¶óÀÎ º¥Ä¡ Å©·±Ä¡ ¹öÀüÀº ¿ÜºÎ º¹»ç±Ù ºÐ¸®Çϱâ À§ÇÑ ¿îµ¿ÀÌ´Ù.
Steps
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µðŬ¶óÀÎ º¥Ä¡¿¡ À§¸¦º¸°í ´¯´Â´Ù. ¹ßÀº ¾ÈÀüÆÇ ¾Æ·¡¿¡ °íÁ¤½ÃŲ´Ù./ ±×¸²¿¡´Â ¾øÀ½
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µÎ¼ÕÀº ¸Ó¸® ȤÀº ±Í¿¡ ºÙÀδÙ.
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ÆÈ²ÞÄ¡¸¦ Å©·Î½º·Î Çã¹÷Áö¿¡ ºÙÀδٴ ´À³¦À¸·Î ¼÷ÀδÙ.
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Ƽ¹Ù ·Î¿ì / T-Bar Row T-Bar Row
If you have a T-Bar machine, this is a good exercise for building the major muscles of your back.
ÀÌ ¿îµ¿Àº ÁÖ µî±ÙÀ°¿îµ¿¿¡ ÁÁÀº ¿îµ¿ÀÌ´Ù.
Steps
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±×¸³Àº ³»·Î¿ì ±×¸³À¸·Î Àâ°í µîÀº °ð°Ô Æì°í ¹«¸Àº »ì¦ ±¸ºÎ¸°´Ù.
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¸öÅëÀÌ ¹Ù´Ú°ú ÆòÇàÀÌ µÉÁ¤µµ·Î Ç㸮¸¦ ±ÁÈù´Ù.
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õõÈ÷ ¹Ù¸¦ ´ç°Ü °¡½¿¿¡ ´êÀ» Á¤µµ·Î À¯ÁöÇÑ´Ù.
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Rear Deltoid Row / ¡Û ¿ø¾Ï ´ýº§ ·Î¿ì
Rear Deltoid Row
Rear Deltoid Rows are a simple,
yet effective exercise for targeting your lats and rear deltoids.
¡Û ¿ø¾Ï ´ýº§ ·Î¿ì
¿ø-¾Ï ´ýº§ ·Î¿ì´Â Á¤È®ÇÑ ÀÚ¼¼·Î ¿îµ¿ÇÑ´Ù¸é ±¤¹è±Ù Àüü¿Í ´ë¿ø±Ù, µî Áß¾Ó ±ÙÀ°À» ¸Å¿ì ÈÇÇÒÇÏ°Ô ¹ß´Þ½Ãų ¼ö ÀÖ´Â ¿îµ¿ÀÔ´Ï´Ù.
ÇÑ ¼ÕÀ¸·Î ¹«¾ð°¡¸¦ Àâ°Å³ª ¹«¸À» º¥Ä¡ À§¿¡ ¿Ã·Á³õÀ» ¼ö ÀÖ¾î ¾ÈÁ¤ÀûÀÎ ÀÚ¼¼·Î ¿îµ¿ÇÒ ¼ö ÀÖÀ¸¸ç ºñ±³Àû Ç㸮¿¡µµ ºÎ´ãÀÌ ´ú°¡´Â µî ¿îµ¿ÀÔ´Ï´Ù.
Steps
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ÇÑÂÊ ¼Õ°ú ¹«¸À» º¥Ä¡¿¡ ¿Ã·Á³õ°í »óü°¡ ¹Ù´Ú°ú ÆòÇàÀ» ÀÌ·çµµ·Ï ÇÑ´Ù.
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¹Ý´ëÂÊ ¼ÕÀ¸·Î ´ýº§À» Áã°í ÆÈÀ» °ð°Ô ¾Æ·¡·Î ¶³¾î¶ß¸° ´ÙÀ½ ¾î±úÀÇ ±äÀåÀ» Ǭ´Ù.
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Ǫ½Ã ¾÷ / Push Ups
Push Ups
Push ups are a body weight only exercise with an action similar to the bench press.
À̿Àº º¥Ä¡ ÇÁ·¹½º¿Í ºñ½ÁÇÑ µ¿ÀÛÀ̸ç, ´ÜÁö ÀÚ½ÅÀÇ ¸ö¹«°Ô·Î¸¸ ºÎÇϸ¦ ÁØ´Ù.
Steps
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¾þµå·Á¾î±ú³Êºñ µÎ ¹è Á¤µµ·Î µÎ ¼ÕÀ» ¹Ù´Ú¿¡ ¤°í, ¹ßµÚ²ÞÄ¡¸¦ µç »óÅ¿¡¼ ÆÈ°ú ¹«¸À» °ð°Ô Æí´Ù.
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°¡½¿À» ¹Ù´Ú¿¡ ´ê´Â´Ù´Â ´À³¦À¸·Î ³»·È´Ù°í °Üµå¶ûÀÌ¿¡ ÈûÀ»ÁÖ°í ¹Ð¾î ¿Ã¸°´Ù.
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°Üµå¶ûÀÌ¿¡ ÈûÀ» ÁÖ¸é¼ °¡½¿À» ¸ð¾ÆÁÖ´Â ´À³¦À¸·Î ÆÈÀ» Æí´Ù.
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½ºÆ®·¹ÀÌÆ® ¾Ï Ç®¿À¹ö / Straight Arm Pullover Straight Arm Pullover
This is an exercise to strengthen the muscles of the shoulder and the rotator cuff.
À̿Àº ¾î²²¿Í ¾î²² ȸÀü±ÙÀ°À» °È½ÃŰ´Â ¿îµ¿ÀÌ´Ù.
Steps
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ÇÑÂÊ º¥Ä¡ ³¡¿¡ ¸Ó¸®¸¦ µÎ°í ´¯´Â´Ù.
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´ýº§À» Àâ°í °¡½¿ÂÊÀ¸·Î µé¾î ¿Ã¸°´Ù.
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ÆÈ²ÞÄ¡´Â °¡´ÉÇÑ °ð°Ô À¯ÁöÇÑ´Ù.
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³Ø º¥Ä¡ ÇÁ·¹½º / Neck Press Neck Press
This is an advanced exercise for the chest. It is similar to a Bench Press except you keep the barbell moving over your neck not your chest.
º¥Ä¡ ÇÁ·¹½º¿¡ ´ëÇÑ °í±Þ¿îµ¿ÀÌ´Ù. ¹Ùº§À» °¡½¿ÀÌ ¾Æ´Ï¶ó ¸ñÂÊÀ¸·Î ³»¸®´Â °Í »©°í´Â º¥Ä¡ÇÁ·¹½º¿Í µ¿ÀÏÇÏ´Ù.
Steps
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¹ß¹Ù´ÚÀ» ¹Ù´Ú¿¡ °íÁ¤ÇÏ°í º¥Ä¡¿¡ ´¯´Â´Ù.
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°¡½¿ ³ÐÀ̺¸´Ù Á¶±Ý ³Ð°Ô Àâ´Â´Ù.
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¹Ù¸¦ °¡½¿À§Ä¡°¡ µé¾î ¿Ã·È´Ù°¡ ¸ñÀ§(°¡½¿ ÃÖ»ó´ÜºÎ)±îÁö õõÈ÷ ³»¸°´Ù.
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