20 Min Fat Burning CARDIO Workout | Standing ABS | No Equipment | 20분 지방 연소 운동 | 서서 하는 복근 운동
Hello, I am Jaeho, a trainer and physical therapist.
Today, we will be doing a routine that combines lower body exercises and standing abdominal exercises with a short rest period for the purpose of losing weight.
Additionally, you can increase the load by using dumbbells or kettlebells.
For those who find lying down abdominal exercises burdensome, standing abdominal exercises can provide some of the exercise effect. If you feel uncomfortable with the bending movement, we recommend that you perform the exercise while maintaining spinal alignment as much as possible.
We always recommend that you exercise according to your personal fitness level.
안녕하세요 트레이너이자 물리치료사 재호입니다.
오늘은 체중 감량을 위한 목적으로 하체 운동과 서서 수행하는 복근 운동을 짧은 휴식 시간을 가지며 혼합하여 진행하는 루틴입니다.
추가적으로 덤벨 또는 케틀벨을 이용하여 부하를 증가 시킬 수 있습니다.
누워서 진행하는 복근 운동이 부담스러운 분들은 서서 진행하는 복근 운동으로 어느 정도 운동 효과를 대체할 수 있을 거 같습니다. 허리를 구부리는 동작에서 불편감이 있으시다면 되도록이면 척추 정렬을 유지하며 운동을 진행하실 것을 권장해드립니다.
항상 개인의 체력 수준에 맞춰서 운동하시는 것을 권장해드립니다.
00:00 intro
00:05 squat & jog on the spot
00:52 side step toe touch
01:42 squat & cross knee up
02:32 front & back lunge
04:12 reverse lunge & knee up
05:02 air squat
05:52 standing toe touch
06:42 in & out squat
07:33 standing crunches
08:22 half squat side step
09:12 jog on the spot
10:02 rest
10:09 jog on the spot
11:00 half squat & step
11:50 standing crunches
12:39 in & out squat
13:30 standing toe touch
14:19 air squat
15:10 reverse lunge & knee up
16:00 side squat
16:50 standing cross knee up
17:39 squat knee up
18:29 side step toe touch
19:20 squat & heel touch
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