1:32
πŸ”½κ°€μŠ΄ μ•ˆμͺ½λΆ€ν„° λ°”κΉ₯μͺ½κΉŒμ§€ 전체λ₯Ό μžκ·Ήν•˜λŠ” μš΄λ™ 루틴 5κ°€μ§€πŸ”½ πŸ”Έ5 chest exercises complete inner outer & upper chest workoutπŸ”₯ 1. Vλ°” 체슀트 ν”„λ ˆμŠ€(v-bar chest press) - Vλ°”λ₯Ό μ–‘μ†μœΌλ‘œ 작고 νŒ”κΏˆμΉ˜λ₯Ό μžμ—°μŠ€λŸ½κ²Œ ꡽힌 μƒνƒœμ—μ„œ κ°€μŠ΄ μ•žμͺ½μœΌλ‘œ λ°€μ–΄λ‚΄λ©΄ κ°€μŠ΄ μ•ˆμͺ½(inner chest)의 μˆ˜μΆ•κ°μ„ λ†’μ΄λŠ” 데 νš¨κ³Όμ μž…λ‹ˆλ‹€. 2. κΈ°λ³Έ 벀치 ν”„λ ˆμŠ€(bench press) - ν”Œλž« λ²€μΉ˜μ— λˆ„μ›Œ 바벨을 μ–΄κΉ¨λ„ˆλΉ„λ³΄λ‹€ μ•½κ°„ λ„“κ²Œ 작고 κ°€μŠ΄ λ°©ν–₯으둜 λ‚΄λ Έλ‹€ λ°€μ–΄ 올리면 κ°€μŠ΄ 전체(chest overall)λ₯Ό μžκ·Ήν•΄ 전체적인 κ°€μŠ΄ λ³Όλ₯¨μ„ λ†’μ΄λŠ” 데 νš¨κ³Όμ μž…λ‹ˆλ‹€. 3. 인클라인 벀치 ν”„λ ˆμŠ€(incline barbell bench press) - 벀치 각도λ₯Ό μ•½ 15-30λ„λ‘œ μ„€μ •ν•˜κ³  바벨을 μœ—κ°€μŠ΄ λ°©ν–₯으둜 λ‚΄λ Έλ‹€ λ°€μ–΄ 올리면 상뢀 κ°€μŠ΄(upper chest)을 μ€‘μ‹¬μœΌλ‘œ μžκ·Ήν•΄ κ°€μŠ΄ μœ„μͺ½μ˜ λ‘κ»˜λ₯Ό ν‚€μš°λŠ” 데 νš¨κ³Όμ μž…λ‹ˆλ‹€. 4. 덀벨
1.1M views2 weeks ago
TikTokgiljongkeun
See more
Static thumbnail place holder