@sherina.wo: Geladi Resik Akad Nikah Qory & Revi๐Ÿ˜โœจ #weddingorganizerlombok #fypใ‚ท #fyp #weddingdream

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Thursday 26 June 2025 14:34:41 GMT
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๐Ÿ”ฝ๋ถ€๋‹ด ์—†๋Š” ํŒ” ์šด๋™(Arms Workout) 4๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ4 Easy Arm Exercises for Low-Energy Days๐Ÿ”ฅ  1. ์‹œํ‹ฐ๋“œ ๋ค๋ฒจ ์ปฌ (Seated Dumbbell Curl) โ€“ ์•‰์€ ์ƒํƒœ์—์„œ ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•ด ์ด๋‘๊ทผ ๋‹จ๋‘(Short Head)์™€ ์žฅ๋‘(Long Head)์— ๊ท ํ˜• ์žˆ๊ฒŒ ์ž๊ทน์„ ์ฃผ์–ด ํž˜์„ ํšจ์œจ์ ์œผ๋กœ ์ „๋‹ฌํ•ฉ๋‹ˆ๋‹ค. 2. ๋ฒค์น˜ ๋”ฅ์Šค (Bench Dips) โ€“ ์ฒด์ค‘์„ ์ด์šฉํ•ด ์‚ผ๋‘๊ทผ ์™ธ์ธก๋‘(Lateral Head)์™€ ๋‚ด์ธก๋‘(Medial Head)๋ฅผ ๊ฐ•ํ•˜๊ฒŒ ์ˆ˜์ถ•์‹œ์ผœ ํŒ” ๋’ค ๋ผ์ธ์„ ์„ ๋ช…ํ•˜๊ฒŒ ๋งŒ๋“ญ๋‹ˆ๋‹ค. 3. ์‹œํ‹ฐ๋“œ ํ•ด๋จธ ์ปฌ (Seated Hammer Curl) โ€“ ๋‰ดํŠธ๋Ÿด ๊ทธ๋ฆฝ์œผ๋กœ ์ˆ˜ํ–‰ํ•ด ์ฃผ๋™๊ทผ์œผ๋กœ๋Š” ์ƒ์™„๊ทผ(Brachialis)์„ ์ž๊ทน๋˜๋ฉฐ, ๋ณด์กฐ๊ทผ์œผ๋กœ๋Š” ์ƒ์™„์š”๊ณจ๊ทผ(Brachioradialis)๊ณผ ์ด๋‘๊ทผ ์žฅ๋‘(Long Head)๋ฅผ ๋™์‹œ์— ์ž๊ทนํ•˜์—ฌ ํŒ” ๋‘๊ป˜์™€ ์ „์™„ ํž˜์„ ๊ฐ•ํ™”ํ•ฉ๋‹ˆ๋‹ค. 4. ํˆฌ ์•” ์˜ค๋ฒ„ํ—ค๋“œ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜ (Two-Arm Overhead Triceps Extension) โ€“ ๋จธ๋ฆฌ ์œ„์—์„œ ์ˆ˜ํ–‰ํ•ด ์‚ผ๋‘๊ทผ ์žฅ๋‘(Long Head)๋ฅผ ๊นŠ๊ฒŒ ๋Š˜๋ฆฌ๊ณ  ์ˆ˜์ถ•์‹œ์ผœ ํŒ” ์ „์ฒด ๋ฐธ๋Ÿฐ์Šค๋ฅผ ๋งž์ถฅ๋‹ˆ๋‹ค.   ๐Ÿ“Œ3์„ธํŠธ, 12~15ํšŒ ๐Ÿ“Œํœด์‹ 30~45์ดˆ #arms #armday #armworkout #ํŒ”์šด๋™ #์ด๋‘์šด๋™ #์‚ผ๋‘์šด๋™ #ํ—ฌ๋ฆฐ์ด
๐Ÿ”ฝ๋ถ€๋‹ด ์—†๋Š” ํŒ” ์šด๋™(Arms Workout) 4๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ4 Easy Arm Exercises for Low-Energy Days๐Ÿ”ฅ 1. ์‹œํ‹ฐ๋“œ ๋ค๋ฒจ ์ปฌ (Seated Dumbbell Curl) โ€“ ์•‰์€ ์ƒํƒœ์—์„œ ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•ด ์ด๋‘๊ทผ ๋‹จ๋‘(Short Head)์™€ ์žฅ๋‘(Long Head)์— ๊ท ํ˜• ์žˆ๊ฒŒ ์ž๊ทน์„ ์ฃผ์–ด ํž˜์„ ํšจ์œจ์ ์œผ๋กœ ์ „๋‹ฌํ•ฉ๋‹ˆ๋‹ค. 2. ๋ฒค์น˜ ๋”ฅ์Šค (Bench Dips) โ€“ ์ฒด์ค‘์„ ์ด์šฉํ•ด ์‚ผ๋‘๊ทผ ์™ธ์ธก๋‘(Lateral Head)์™€ ๋‚ด์ธก๋‘(Medial Head)๋ฅผ ๊ฐ•ํ•˜๊ฒŒ ์ˆ˜์ถ•์‹œ์ผœ ํŒ” ๋’ค ๋ผ์ธ์„ ์„ ๋ช…ํ•˜๊ฒŒ ๋งŒ๋“ญ๋‹ˆ๋‹ค. 3. ์‹œํ‹ฐ๋“œ ํ•ด๋จธ ์ปฌ (Seated Hammer Curl) โ€“ ๋‰ดํŠธ๋Ÿด ๊ทธ๋ฆฝ์œผ๋กœ ์ˆ˜ํ–‰ํ•ด ์ฃผ๋™๊ทผ์œผ๋กœ๋Š” ์ƒ์™„๊ทผ(Brachialis)์„ ์ž๊ทน๋˜๋ฉฐ, ๋ณด์กฐ๊ทผ์œผ๋กœ๋Š” ์ƒ์™„์š”๊ณจ๊ทผ(Brachioradialis)๊ณผ ์ด๋‘๊ทผ ์žฅ๋‘(Long Head)๋ฅผ ๋™์‹œ์— ์ž๊ทนํ•˜์—ฌ ํŒ” ๋‘๊ป˜์™€ ์ „์™„ ํž˜์„ ๊ฐ•ํ™”ํ•ฉ๋‹ˆ๋‹ค. 4. ํˆฌ ์•” ์˜ค๋ฒ„ํ—ค๋“œ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜ (Two-Arm Overhead Triceps Extension) โ€“ ๋จธ๋ฆฌ ์œ„์—์„œ ์ˆ˜ํ–‰ํ•ด ์‚ผ๋‘๊ทผ ์žฅ๋‘(Long Head)๋ฅผ ๊นŠ๊ฒŒ ๋Š˜๋ฆฌ๊ณ  ์ˆ˜์ถ•์‹œ์ผœ ํŒ” ์ „์ฒด ๋ฐธ๋Ÿฐ์Šค๋ฅผ ๋งž์ถฅ๋‹ˆ๋‹ค. ๐Ÿ“Œ3์„ธํŠธ, 12~15ํšŒ ๐Ÿ“Œํœด์‹ 30~45์ดˆ #arms #armday #armworkout #ํŒ”์šด๋™ #์ด๋‘์šด๋™ #์‚ผ๋‘์šด๋™ #ํ—ฌ๋ฆฐ์ด

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