![HOW TO MAKE MONEY SNIPING MEMECOINS ON SOLANA [FULL GUIDE]](https://i.ytimg.com/vi/EaJnRJbMdnk/maxresdefault.jpg)
15 MIN FULL BODY WORKOUT AT HOME (Fat burn | No Jump | No Equipment) 15분 전신 홈트레이닝 (체중감량 & 점프없음)
Hello, I am Jaeho, a trainer and physical therapist.
Today, we prepared a 15-minute full-body workout routine for beginners.
Basically, lower body and upper body exercises are main for 30 to 40 seconds. It would be nice to think of it as having time to recover the muscles of the lower and upper body with abs exercises and 20 seconds of rest in the middle!
If you want to increase muscle mass in addition to consuming calories, it's great to add an additional load with dumbbells or kettlebells! Gradually increasing the resistance with tools is also recommended!
If you are in an environment where you can do pull-ups, it is highly recommended to replace them with pull-ups, and if you have dumbbells, replace them with dumbbell rows!
안녕하세요 트레이너이자 물리치료사 재호입니다.
오늘은 전신운동 15분 초급자 루틴을 준비하였습니다.
기본적으로 하체 운동과 상체 운동을 30~40초 동안 메인으로 진행합니다. 중간에 복근 운동과 20초의 휴식 시간으로 하체와 상체 근육을 회복하는 시간을 갖는다고 생각하시면 좋을 거 같습니다!
칼로리 소비와 더불어 근육량 증가를 원하실 경우 추가적으로 덤벨이나 케틀벨로 부하를 추가하여 진행하셔도 아주 좋습니다! 도구를 이용해서 저항을 점진적으로 증가시키는 것도 권장해드립니다!
턱걸이를 하실 수 있는 환경이라면 턱걸이로 대체하시고 덤벨이 있으면 덤벨 로우 등으로 대체하시는 것을 적극 권장합니다!
instagram
https://www.instagram.com/jaeho_fitness
00:00 intro
00:11 air squat
01:00 single leg raise
01:45 arm walking push up
02:32 rest
02:41 in & out squat
03:33 crunches
04:20 push up & pike
05:07 rest
05:16 side squat
06:00 cross crunches
06:39 side to side push ups
07:17 rest
07:33 split squat
08:21 mountain climber
09:09 back extension
09:55 rest
10:03 rear foot elevated squat
10:56 t-rotation
11:44 prone pull up
12:30 rest
12:38 back lunge
13:20 seated twist
13:59 prone snow angels
