@jongkeun.gil: 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

Jongkeun Gil
Jongkeun Gil
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Region: KR
Saturday 09 August 2025 09:56:45 GMT
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impossibull
I'mPossiBULL :
i tried it but my muscles didn't turn red
2025-08-11 16:47:32
72
gabitosubero
gabitosubero :
ahora formaras parte de mis rutinas
2025-08-13 04:42:59
4
abo.arafa4
Mohamed Arafa๐Ÿ’Ž๐Ÿ–ค :
ุฃูˆู„โ™ฅ๐Ÿ˜‚
2025-08-09 10:02:54
2
user9006963244505
ใ‚ตใƒณใ‚นใ‚ฏใƒชใƒƒใƒˆ :
ๅ‰่…•ใŒ็ดฐใ„ใž
2025-09-16 10:25:33
0
user6287405444870
ใƒขใ‚ธใƒฃใƒณใƒœ :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2025-10-12 15:09:27
0
mitchbluff
Bluffy :
@maddiebluff3
2025-08-28 09:35:38
1
mundodeporte433
mundodeporte433 :
๐Ÿ˜ณ
2025-08-14 16:42:35
1
sojimki369
sojiwitch๐Ÿงšโ€โ™‚๏ธ :
๐Ÿ’™
2025-08-14 15:37:08
1
junaid.heath
Junaid Heath :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2025-08-13 17:57:48
1
stanislaobarbosa
Stanislao Barbosa :
๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
2025-08-13 04:37:43
1
mbn_193
MB๐Ÿ’ซ :
๐Ÿ’ช
2025-08-11 17:33:03
1
bryanjavier3064
javier๐ŸงŒ :
๐Ÿฅฐ
2025-08-11 13:31:22
1
nguyentrituong1
Chรญ Tฦฐแปng :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2025-08-11 11:18:05
1
mohamedismail7198
Dr/Mohamed Ismail๐Ÿคโœจ๐Ÿฅผ :
โคโคโค
2025-08-11 07:06:28
1
simol647
๐Ÿฅท๐Ÿ‡ง๐Ÿ‡ช๐Ÿšฉ ู…ูƒุดุฎ๐Ÿด๐Ÿ‡ง๐Ÿ‡ช๐Ÿฅท :
๐Ÿค๐Ÿค๐Ÿค
2025-08-10 16:29:04
1
rbnrd2
Rubรฉnโ€‚Rolรกn :
๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…
2025-08-09 14:25:40
1
user4957844806575
๋ญ๋ฐ? :
๐Ÿ‘
2025-08-09 14:16:23
1
useruwtnx4mzxi
ุฃุญู…ุฏูˆู ุงู„ุฎุงูŠู :
โคโคโค
2025-08-09 10:56:05
1
osam_tan
Song Kang :
๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
2025-08-09 10:52:24
1
oiy_busadee
Moo@ Busadee :
๐Ÿ’ช๐Ÿฝ๐Ÿ‘๐Ÿฅฐโค๏ธ๐Ÿ’“๐Ÿ’—
2025-08-09 10:06:17
1
abo.arafa4
Mohamed Arafa๐Ÿ’Ž๐Ÿ–ค :
โ™ฅโ™ฅ๐Ÿฅฐ
2025-08-09 10:03:07
1
user6117661881197
แ˜ปแ–‡ โฑซร˜โฑคโ‚ณ :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2025-08-09 10:01:29
1
alenzarr
RA :
๐Ÿ˜
2025-10-11 01:23:32
0
johnstallo
John Stallo306 :
๐Ÿ˜๐Ÿ˜๐Ÿ˜
2025-10-09 23:40:01
0
user5367547565820
user5367547565820 :
๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
2025-10-09 03:39:18
0
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