@zurae_: lmao thanks to the manager ๐Ÿ˜ญ #aespa #giselle #aespagiselle #fyp

Zurae
Zurae
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Region: SO
Wednesday 20 May 2026 07:41:54 GMT
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babietwice
May :
Did I missed something yall? Did she forgot her Weverse account? ๐Ÿ˜ญ
2026-05-20 08:14:35
941
al3xims_qqee
leklek :
HOW DID YOU RECORD THIS WITHOUT ANY BACKGROUND NOISES?
2026-05-20 07:49:39
1277
senyumindonesia
pokimak :
the manager being manager๐Ÿ—ฟ
2026-05-20 12:14:22
240
fxcking_tomboy
yuqiโ€™s side b!tch๐Ÿ˜ผ :
the manager is the real mvp
2026-05-20 12:36:51
147
user6020731043630
Jennie fan :
what password
2026-05-20 15:29:41
19
babydoil
โ˜† :
they use weverse? i thought sm artists used bubble
2026-05-20 17:19:49
0
cuteness_overload95
๏ธ๐Ÿญsy๐Ÿ‹ :
finally, since 2024
2026-05-20 15:21:23
11
wonderfulenigma
Cam :
Aeri-chan my beloved
2026-05-20 14:04:13
6
minjeong.mp3
Yeri :
W manager
2026-05-20 16:26:47
1
moneymusicfashion17166
@Ani์•„๋‹ˆ :
what password
2026-05-20 13:31:07
3
user6020731043630
Jennie fan :
is she still live
2026-05-20 16:11:00
1
pikachugaurr
.urgfwjj๐ŸŒท :
๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ
2026-05-20 11:01:46
4
cjyoyo.007
cj๐ŸŒˆ :
๐Ÿ˜๐Ÿ˜๐Ÿ˜
2026-05-20 15:33:31
0
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๐Ÿ”ฝ ์Šค์ฟผํŠธ ํ”„๋ ˆ์Šค โ€“ ๋ฐœ ์œ„์น˜์— ๋”ฐ๋ฅธ ํ•˜์ฒด ์ž๊ทน ๋ถ€์œ„ ์ฐจ์ด ๐Ÿ”ฝ ๐Ÿ”ธ Squat Press Foot Placement โ€“ Targeting Different Quad Zones 1. ์•„๋ž˜์ชฝ(Low Foot Placement) - ๋ฐœ์„ ์ข๊ฒŒ ๋‘๊ณ  ๋ฐœํŒ ์•„๋ž˜์ชฝ์— ์œ„์น˜์‹œํ‚ค๋ฉด ๋Œ€ํ‡ด์ง๊ทผ(rectus femoris)์ด ์ฃผ๋™๊ทผ์œผ๋กœ ์ž‘์šฉํ•˜๋ฉฐ, ๋ฌด๋ฆŽ ๊ตด๊ณก์ด ๊นŠ์–ด์ ธ ํ—ˆ๋ฒ…์ง€ ์•ž์ชฝ์— ๊ฐ•ํ•œ ์ž๊ทน์ด ๋“ค์–ด๊ฐ‘๋‹ˆ๋‹ค. 2. ์ค‘๊ฐ„(Mid Foot Placement) - ๋ฐœ์„ ์ข๊ฒŒ ๋‘๊ณ  ๋ฐœํŒ ์ค‘๊ฐ„์— ๋‘๋ฉด ๋Œ€ํ‡ด์‚ฌ๋‘๊ทผ ์™ธ์ธก(vastus lateralis)์ด ์ฃผ๋™๊ทผ์œผ๋กœ ์ž‘์šฉํ•ด ํ—ˆ๋ฒ…์ง€ ๋ฐ”๊นฅ์ชฝ ๊ทผ์œก ๋ฐœ๋‹ฌ์— ํšฉ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 3. ์œ„์ชฝ(High Foot Placement) - ๋ฐœ์„ ์ข๊ฒŒ ๋‘๊ณ  ๋ฐœํŒ ์œ„์ชฝ์— ์˜ฌ๋ฆฌ๋ฉด ํ–„์ŠคํŠธ๋ง(hamstrings)๊ณผ ๋‘”๊ทผ(glutes) ๊ฐœ์ž…์ด ์ปค์ ธ ํ•˜์ฒด ํ›„๋ฉด ๊ฐ•ํ™”์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 4. ๋„“๊ฒŒ - ๋ฐœ์„ ์–ด๊นจ๋ณด๋‹ค ๋„“๊ฒŒ ๋ฒŒ๋ฆฌ๋ฉด ๋‚ด์ „๊ทผ(adductors)์— ๋” ๋งŽ์€ ์ž๊ทน์ด ๋“ค์–ด๊ฐ€๋ฉฐ, ํ•˜์ฒด ์•ˆ์ชฝ ๊ทผ์œก ๋ฐœ๋‹ฌ์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ๐Ÿ“Œ ์ถ”์ฒœ ์„ธํŠธ & ํšŸ์ˆ˜ - ๊ฐ 3์„ธํŠธ, 10~12ํšŒ - ์„ธํŠธ ๊ฐ„ ํœด์‹ 60์ดˆ #leg #legs #legworkout #legday #์˜ค์šด์™„
๐Ÿ”ฝ ์Šค์ฟผํŠธ ํ”„๋ ˆ์Šค โ€“ ๋ฐœ ์œ„์น˜์— ๋”ฐ๋ฅธ ํ•˜์ฒด ์ž๊ทน ๋ถ€์œ„ ์ฐจ์ด ๐Ÿ”ฝ ๐Ÿ”ธ Squat Press Foot Placement โ€“ Targeting Different Quad Zones 1. ์•„๋ž˜์ชฝ(Low Foot Placement) - ๋ฐœ์„ ์ข๊ฒŒ ๋‘๊ณ  ๋ฐœํŒ ์•„๋ž˜์ชฝ์— ์œ„์น˜์‹œํ‚ค๋ฉด ๋Œ€ํ‡ด์ง๊ทผ(rectus femoris)์ด ์ฃผ๋™๊ทผ์œผ๋กœ ์ž‘์šฉํ•˜๋ฉฐ, ๋ฌด๋ฆŽ ๊ตด๊ณก์ด ๊นŠ์–ด์ ธ ํ—ˆ๋ฒ…์ง€ ์•ž์ชฝ์— ๊ฐ•ํ•œ ์ž๊ทน์ด ๋“ค์–ด๊ฐ‘๋‹ˆ๋‹ค. 2. ์ค‘๊ฐ„(Mid Foot Placement) - ๋ฐœ์„ ์ข๊ฒŒ ๋‘๊ณ  ๋ฐœํŒ ์ค‘๊ฐ„์— ๋‘๋ฉด ๋Œ€ํ‡ด์‚ฌ๋‘๊ทผ ์™ธ์ธก(vastus lateralis)์ด ์ฃผ๋™๊ทผ์œผ๋กœ ์ž‘์šฉํ•ด ํ—ˆ๋ฒ…์ง€ ๋ฐ”๊นฅ์ชฝ ๊ทผ์œก ๋ฐœ๋‹ฌ์— ํšฉ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 3. ์œ„์ชฝ(High Foot Placement) - ๋ฐœ์„ ์ข๊ฒŒ ๋‘๊ณ  ๋ฐœํŒ ์œ„์ชฝ์— ์˜ฌ๋ฆฌ๋ฉด ํ–„์ŠคํŠธ๋ง(hamstrings)๊ณผ ๋‘”๊ทผ(glutes) ๊ฐœ์ž…์ด ์ปค์ ธ ํ•˜์ฒด ํ›„๋ฉด ๊ฐ•ํ™”์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 4. ๋„“๊ฒŒ - ๋ฐœ์„ ์–ด๊นจ๋ณด๋‹ค ๋„“๊ฒŒ ๋ฒŒ๋ฆฌ๋ฉด ๋‚ด์ „๊ทผ(adductors)์— ๋” ๋งŽ์€ ์ž๊ทน์ด ๋“ค์–ด๊ฐ€๋ฉฐ, ํ•˜์ฒด ์•ˆ์ชฝ ๊ทผ์œก ๋ฐœ๋‹ฌ์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ๐Ÿ“Œ ์ถ”์ฒœ ์„ธํŠธ & ํšŸ์ˆ˜ - ๊ฐ 3์„ธํŠธ, 10~12ํšŒ - ์„ธํŠธ ๊ฐ„ ํœด์‹ 60์ดˆ #leg #legs #legworkout #legday #์˜ค์šด์™„

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