@giljongkeun: ๐Ÿ”ฅ๋ณต๊ทผ ์ „์ฒด ํƒœ์šฐ๋Š” 5๊ฐ€์ง€ ๋ฃจํ‹ด๐Ÿ”ฅ โ € 1. ์‹œํ‹ฐ๋“œ ๋‹ˆ์—… (Seated Knee Up) - ์•‰์€ ์ƒํƒœ์—์„œ ๋‹ค๋ฆฌ๋ฅผ ๋ป—์—ˆ๋‹ค๊ฐ€ ๋ฌด๋ฆŽ์„ ๊ฐ€์Šด ์ชฝ์œผ๋กœ ๋‹น๊ธฐ๋Š” ๋™์ž‘์œผ๋กœ ํ•˜๋ณต๊ทผ ๊ฐ•ํ™”์— ํšจ๊ณผ์ ์ด๋ฉฐ, ํ—ˆ๋ฆฌ์— ๋ถ€๋‹ด ์—†์ด ๋ณต๋ถ€ ์ˆ˜์ถ•์„ ์ง‘์ค‘ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. โ € 2. ํ”Œ๋Ÿฌํ„ฐ ํ‚ฅ (Flutter Kicks) - ๋ˆ„์šด ์ƒํƒœ์—์„œ ๋‹ค๋ฆฌ๋ฅผ ๋ฒˆ๊ฐˆ์•„ ๋น ๋ฅด๊ฒŒ ์œ„์•„๋ž˜๋กœ ์›€์ง์ด๋Š” ๋™์ž‘์ด๋ฉฐ, ํ•˜๋ณต๋ถ€ ๊ฐ•ํ™”์— ํšจ๊ณผ์ ์ด๋ฉฐ, ๋ณต๋ถ€ ํž˜ ์œ ์ง€๊ฐ€ ํ•ต์‹ฌ์ž…๋‹ˆ๋‹ค. โ € 3. ๋ฐ”์ด์‹œํด ํฌ๋Ÿฐ์น˜ (Bicycle Crunch) - ํŒ”๊ฟˆ์น˜์™€ ๋ฌด๋ฆŽ์„ ๊ต์ฐจํ•˜๋ฉฐ ์ž์ „๊ฑฐ ํƒ€๋“ฏ ๋‹ค๋ฆฌ๋ฅผ ๋Œ๋ฆฌ๋Š” ๋ณต๊ทผ ์šด๋™์œผ๋กœ ๋ณต์ง๊ทผ๊ณผ ๋ณต์‚ฌ๊ทผ ์ „์ฒด ์ž๊ทน์— ํƒ์›”ํ•ฉ๋‹ˆ๋‹ค. โ € 4. ์‹ฏ์—… (Sit-up) - ๋ˆ„์šด ์ƒํƒœ์—์„œ ์ƒ์ฒด๋ฅผ ๋ณต๋ถ€ ํž˜์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ฆฌ๋Š” ๊ธฐ๋ณธ ๋ณต๊ทผ ์šด๋™์œผ๋กœ ์ƒ๋ณต๋ถ€ ๊ฐ•ํ™”์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค โ € 5. ์‚ฌ์ด๋“œ ๋ ˆ๊ทธ ๋ ˆ์ด์ฆˆ (Side-Lying Leg Raise) - ์˜†์œผ๋กœ ๋ˆ„์›Œ ์œ„์ชฝ ๋‹ค๋ฆฌ๋ฅผ ์ฒœ์ฒœํžˆ ๋“ค์–ด ์˜ฌ๋ฆฌ๋Š” ์˜†๊ตฌ๋ฆฌ ์šด๋™์œผ๋กœ ์˜†๊ตฌ๋ฆฌ ๋ผ์ธ์„ ๋งŒ๋“ค ์ˆ˜ ์žˆ๋Š” ์šด๋™์ž…๋‹ˆ๋‹ค. โ € #abs #sixpack #์˜†๊ตฌ๋ฆฌ์šด๋™ #๋ณต๋ถ€์šด๋™ #๋ณต๊ทผ #์˜†๊ตฌ๋ฆฌ์‚ด๋นผ๊ธฐ #ํ™ˆํŠธ #ํ™ˆํŠธ๋ ˆ์ด๋‹ #์šด๋™๋ฃจํ‹ด #absworkout

giljongkeun
giljongkeun
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Region: KR
Thursday 24 April 2025 08:57:56 GMT
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mm_vwest76
๐™ˆ๐™ˆ.#14๐™Ž๐™ž๐™™๐™š :
you dont train obliques with last one
2025-04-26 15:53:40
4
legit.curtis
legit.curtis :
Why do I feel back pain ๐Ÿค”
2025-04-25 21:46:23
33
hank_45oskdj
hank :
nunca entrenen obliculos
2025-04-26 16:38:18
19
bryandors
Bryan Dorsey :
Song? Canโ€™t pick it up
2025-11-05 22:31:20
0
ginikbyup
ginikbyup :
์ด๋•Œํ˜ธํก์€์š”?
2025-07-30 05:19:07
0
benzo_254
๐Ÿฆ‹ CEDEZ ๐Ÿฆ‹ :
Omg the socks
2025-09-22 19:15:44
3
eladhaim_
Elad haim :
ืชืŸ
2026-04-13 18:55:01
0
livinginframes
Nima Yoezer :
don't do leg and glutes and then core and definition because core and definition required legs and it your done
2025-08-15 16:24:50
0
justthatguy418
bob :
just a reminder that most train obliques through twisting
2025-06-19 20:11:03
5
.hoony_08
DH - Ap :
Katanya gerakan ke-3 kepala gaboleh nyentuh lantai ๐Ÿ—ฟ Mana yang benar?
2025-07-15 13:44:02
2
abdirahman.hassan067
Four,โดManโšก๏ธ๐Ÿ”ฅ :
๐Ÿ”ฅGood ๐Ÿ‘
2025-05-07 09:14:34
0
brunopicone0
Bruneker19 :
@Bruneker19:quello che cercavo sei un grande
2025-04-24 17:49:04
0
wookchoicyzz
hah? ~~โ€ข :
gakuat ade bang
2025-06-08 12:40:23
0
huafenggong
shunchengtoys :
for real! but like, whatโ€™s the right way to hit those obliques then?
2025-06-30 21:04:01
0
queenpee49
PRINCESS MONAE :
Thank you
2025-10-18 16:02:20
1
persons77777
Ordsted :
@โ‹†๏ฝกหš๐‘…๐‘ฆ๐‘…๐‘ฆเญญ หš.
2025-10-02 08:04:07
1
silvia_battaglia
๐“ขilvia :
@Gaia
2025-04-25 22:37:49
1
bhairab.giri
Bhairab Giri :
๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
2026-04-12 14:23:24
0
ddtkcommedy
DanielBazu :
๐Ÿฅฐ
2026-05-20 11:24:32
0
usernmeone
theone :
๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ
2026-03-15 13:11:40
0
_jxssa_
๐™๐™จ๐™š๐™ง ๐™ž๐™จ ๐™™๐™š๐™–๐™™ :
๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ
2026-03-26 20:18:22
0
azul4404
Azul :
๐Ÿ˜๐Ÿ˜๐Ÿ˜
2026-03-28 13:37:59
0
amirahmed0113
Amir Ahmed :
๐Ÿ˜๐Ÿ˜๐Ÿ˜
2026-04-19 04:16:51
0
nati5304397958117
Nati CR7 :
โค๏ธ
2026-02-24 14:27:37
0
aumn000
ุงู„ุทุงุนุฑ ุงู„ู…ุฌุฑูˆุญ ๐Ÿ’”๐Ÿ’”๐Ÿ’” :
โ˜€
2025-04-24 22:11:14
0
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