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@quruxleyda139: #TrendMomentos #CapCut

mssdhibleyda1๐Ÿ˜ซ
mssdhibleyda1๐Ÿ˜ซ
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Wednesday 28 October 2026 09:58:48 GMT
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xabiibo240
Xabiibo maxamed :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2026-10-28 11:22:17
1
ubaxbeelo2
Ubax bellaโค๏ธโžฐ๏ธ :
โค๏ธโค๏ธโค๏ธโค๏ธโค๏ธ
2026-10-29 07:35:51
2
inamaxamed071
๐Ÿฅนโค๏ธ๐ŸŒทindho uuroon๐Ÿ’—๐Ÿ‘ธ :
๐Ÿ’—๐Ÿ’—๐Ÿ’—
2026-10-28 10:19:44
2
faysalxaashi5
leejo 265 :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2026-11-11 09:36:58
0
hassan.nour594
Hassan Nour :
๐Ÿฅฐ๐Ÿ˜…
2026-11-03 00:50:22
0
ahmedcumar33
ahmedcumar33 :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2026-11-10 05:03:40
0
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It WaSnโ€™T mE๐Ÿง#fyp #foryou #ArtSkills
๐Ÿ”ฝ๋ณต๊ทผ ์šด๋™์— ๋”ฐ๋ผ ๋‹ฌ๋ผ์ง€๋Š” ์ž๊ทน ๋ถ€์œ„ 6๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ6 abs exercises target your entire core๐Ÿ”ฅ 1. ๋ ˆ๊ทธ ๋ ˆ์ด์ฆˆ(leg raise) - ๋ฐ”๋‹ฅ์— ๋ˆ„์›Œ ๋ณต๋ถ€์— ํž˜์„ ์ค€ ์ฑ„ ๋‹ค๋ฆฌ๋ฅผ ๋“ค์–ด ์˜ฌ๋ ธ๋‹ค๊ฐ€ ํ—ˆ๋ฆฌ๊ฐ€ ๊ณผ๋„ํ•˜๊ฒŒ ๋œจ์ง€ ์•Š๋Š” ๋ฒ”์œ„๊นŒ์ง€ ์ฒœ์ฒœํžˆ ๋‚ด๋ฆฌ๋ฉด ํ•˜๋ณต๋ถ€(lower abs)์˜ ๊ธด์žฅ์„ ๊ฐ•์กฐํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 2. ํฌ๋Ÿฐ์น˜(crunch) - ๋ฌด๋ฆŽ์„ ๊ตฝํ˜€ ๋ˆ„์šด ์ƒํƒœ์—์„œ ๊ฐˆ๋น„๋ผˆ๋ฅผ ๊ณจ๋ฐ˜ ์ชฝ์œผ๋กœ ๊ฐ€๊นŒ์ด ๊ฐ€์ ธ๊ฐ€๋“ฏ ์–ด๊นจ์™€ ๋“ฑ ์œ—๋ถ€๋ถ„์„ ๋ง์•„ ์˜ฌ๋ฆฌ๋ฉด ์ƒ๋ณต๋ถ€(upper abs)๋ฅผ ์ž๊ทนํ•˜ ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 3. V์—…(v-up) - ๋ˆ„์šด ์ƒํƒœ์—์„œ ์ƒ์ฒด์™€ ๋‹ค๋ฆฌ๋ฅผ ๋™์‹œ์— ๋“ค์–ด ๋ชธ์„ V์ž ํ˜•ํƒœ๋กœ ์ ‘์œผ๋ฉด ์ƒ๋ณต๋ถ€์™€ ํ•˜๋ณต๋ถ€(upper & lower abs)๋ฅผ ํ•จ๊ป˜ ์‚ฌ์šฉํ•ฉ๋‹ˆ๋‹ค. 4. ์‚ฌ์ด๋“œ ๋”๋ธ” ํฌ๋Ÿฐ์น˜(side double crunch) - ์˜†์œผ๋กœ ๋ˆ„์›Œ ์ƒ์ฒด์™€ ๋ฌด๋ฆŽ์„ ์„œ๋กœ ๊ฐ€๊นŒ์ด ๋‹น๊ธฐ๋ฉด ์™ธ๋ณต์‚ฌ๊ทผ(side abs)์„ ํฌํ•จํ•œ ๋ณต์‚ฌ๊ทผ์„ ์ž๊ทนํ•ด ๋ณต๋ถ€ ์ธก๋ฉด์˜ ์ˆ˜์ถ•๊ฐ๊ณผ ๋ชธํ†ต ์กฐ์ ˆ ๋Šฅ๋ ฅ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 5. ํฌ๋กœ์Šค ๋”๋ธ” ํฌ๋Ÿฐ์น˜(cross double crunch) - ๋ˆ„์šด ์ƒํƒœ์—์„œ ์ƒ์ฒด์™€ ๋ฐ˜๋Œ€์ชฝ ๋ฌด๋ฆŽ์„ ๋Œ€๊ฐ์„  ๋ฐฉํ–ฅ์œผ๋กœ ๊ฐ€๊นŒ์ด ๋‹น๊ธฐ๋ฉด ๋ณต๊ทผ ์ „์ฒด(abs overall) ๋Šฅ๋ ฅ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 6. ํ”Œ๋žญํฌ ๋‹ˆ์—…(plank knee-up) - ์–‘์†์„ ๋ฐ”๋‹ฅ์— ์งš๊ณ  ํ”Œ๋žญํฌ ์ž์„ธ๋ฅผ ์œ ์ง€ํ•˜๋ฉฐ ๋ฌด๋ฆŽ์„ ํ•œ์ชฝ์”ฉ ๊ฐ€์Šด ๋ฐฉํ–ฅ์œผ๋กœ ๋‹น๊ธฐ๋ฉด ํ•˜๋ณต๋ถ€์™€ ์ฝ”์–ด ์ „์ฒด(lower abs & core overall)์— ๊ธด์žฅ์„ ์œ ์ง€ํ•ด ๋ชธํ†ต์˜ ์•ˆ์ •์„ฑ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ๋ฃจํ‹ด ๊ฐ€์ด๋“œ - 3-4์„ธํŠธ / 12-15ํšŒ - ์„ธํŠธ ๊ฐ„ ํœด์‹ 30-60์ดˆ #absworkout #coreworkout #abexercises #fitnesstips #1๋ถ„์ง€์‹
๐Ÿ”ฝ๋ณต๊ทผ ์šด๋™์— ๋”ฐ๋ผ ๋‹ฌ๋ผ์ง€๋Š” ์ž๊ทน ๋ถ€์œ„ 6๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ6 abs exercises target your entire core๐Ÿ”ฅ 1. ๋ ˆ๊ทธ ๋ ˆ์ด์ฆˆ(leg raise) - ๋ฐ”๋‹ฅ์— ๋ˆ„์›Œ ๋ณต๋ถ€์— ํž˜์„ ์ค€ ์ฑ„ ๋‹ค๋ฆฌ๋ฅผ ๋“ค์–ด ์˜ฌ๋ ธ๋‹ค๊ฐ€ ํ—ˆ๋ฆฌ๊ฐ€ ๊ณผ๋„ํ•˜๊ฒŒ ๋œจ์ง€ ์•Š๋Š” ๋ฒ”์œ„๊นŒ์ง€ ์ฒœ์ฒœํžˆ ๋‚ด๋ฆฌ๋ฉด ํ•˜๋ณต๋ถ€(lower abs)์˜ ๊ธด์žฅ์„ ๊ฐ•์กฐํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 2. ํฌ๋Ÿฐ์น˜(crunch) - ๋ฌด๋ฆŽ์„ ๊ตฝํ˜€ ๋ˆ„์šด ์ƒํƒœ์—์„œ ๊ฐˆ๋น„๋ผˆ๋ฅผ ๊ณจ๋ฐ˜ ์ชฝ์œผ๋กœ ๊ฐ€๊นŒ์ด ๊ฐ€์ ธ๊ฐ€๋“ฏ ์–ด๊นจ์™€ ๋“ฑ ์œ—๋ถ€๋ถ„์„ ๋ง์•„ ์˜ฌ๋ฆฌ๋ฉด ์ƒ๋ณต๋ถ€(upper abs)๋ฅผ ์ž๊ทนํ•˜ ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 3. V์—…(v-up) - ๋ˆ„์šด ์ƒํƒœ์—์„œ ์ƒ์ฒด์™€ ๋‹ค๋ฆฌ๋ฅผ ๋™์‹œ์— ๋“ค์–ด ๋ชธ์„ V์ž ํ˜•ํƒœ๋กœ ์ ‘์œผ๋ฉด ์ƒ๋ณต๋ถ€์™€ ํ•˜๋ณต๋ถ€(upper & lower abs)๋ฅผ ํ•จ๊ป˜ ์‚ฌ์šฉํ•ฉ๋‹ˆ๋‹ค. 4. ์‚ฌ์ด๋“œ ๋”๋ธ” ํฌ๋Ÿฐ์น˜(side double crunch) - ์˜†์œผ๋กœ ๋ˆ„์›Œ ์ƒ์ฒด์™€ ๋ฌด๋ฆŽ์„ ์„œ๋กœ ๊ฐ€๊นŒ์ด ๋‹น๊ธฐ๋ฉด ์™ธ๋ณต์‚ฌ๊ทผ(side abs)์„ ํฌํ•จํ•œ ๋ณต์‚ฌ๊ทผ์„ ์ž๊ทนํ•ด ๋ณต๋ถ€ ์ธก๋ฉด์˜ ์ˆ˜์ถ•๊ฐ๊ณผ ๋ชธํ†ต ์กฐ์ ˆ ๋Šฅ๋ ฅ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 5. ํฌ๋กœ์Šค ๋”๋ธ” ํฌ๋Ÿฐ์น˜(cross double crunch) - ๋ˆ„์šด ์ƒํƒœ์—์„œ ์ƒ์ฒด์™€ ๋ฐ˜๋Œ€์ชฝ ๋ฌด๋ฆŽ์„ ๋Œ€๊ฐ์„  ๋ฐฉํ–ฅ์œผ๋กœ ๊ฐ€๊นŒ์ด ๋‹น๊ธฐ๋ฉด ๋ณต๊ทผ ์ „์ฒด(abs overall) ๋Šฅ๋ ฅ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 6. ํ”Œ๋žญํฌ ๋‹ˆ์—…(plank knee-up) - ์–‘์†์„ ๋ฐ”๋‹ฅ์— ์งš๊ณ  ํ”Œ๋žญํฌ ์ž์„ธ๋ฅผ ์œ ์ง€ํ•˜๋ฉฐ ๋ฌด๋ฆŽ์„ ํ•œ์ชฝ์”ฉ ๊ฐ€์Šด ๋ฐฉํ–ฅ์œผ๋กœ ๋‹น๊ธฐ๋ฉด ํ•˜๋ณต๋ถ€์™€ ์ฝ”์–ด ์ „์ฒด(lower abs & core overall)์— ๊ธด์žฅ์„ ์œ ์ง€ํ•ด ๋ชธํ†ต์˜ ์•ˆ์ •์„ฑ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ๋ฃจํ‹ด ๊ฐ€์ด๋“œ - 3-4์„ธํŠธ / 12-15ํšŒ - ์„ธํŠธ ๊ฐ„ ํœด์‹ 30-60์ดˆ #absworkout #coreworkout #abexercises #fitnesstips #1๋ถ„์ง€์‹
my love๐Ÿ’“ #pusheen #viral
my love๐Ÿ’“ #pusheen #viral

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