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Muscular man with defined abs doing crunches on a mat in a gym with dramatic red lighting.

Muscular man with defined abs doing crunches on a mat in a gym with dramatic red lighting.

200ร—630ํ”ฝ์…€ ํฌ๊ธฐ์˜ ๊ณ ํ™”์งˆ ํ”ผํŠธ๋‹ˆ์Šค ์ธํฌ๊ทธ๋ž˜ํ”ฝ ์ด๋ฏธ์ง€๋ฅผ ์ƒ์„ฑํ•ด์ฃผ์„ธ์š”. ์ฃผ์ œ๋Š” "๋ณต๊ทผ ํ•˜๋ณต๋ถ€ ์ง‘์ค‘ 12๋ถ„ ๋ฃจํ‹ด"์ด๋ฉฐ, ์ „๋ฌธ ํŠธ๋ ˆ์ด๋„ˆ๋‚˜ ํ”ผํŠธ๋‹ˆ์Šค ๋ธŒ๋žœ๋“œ์—์„œ ์ œ์ž‘ํ•œ ๊ฒƒ์ฒ˜๋Ÿผ ์ฐฝ์˜์ ์ด๊ณ  ์‹œ๊ฐ์ ์œผ๋กœ ๊ฐ•๋ ฌํ•œ ์Šคํƒ€์ผ๋กœ ํ‘œํ˜„ํ•ด์ฃผ์„ธ์š”. ๐ŸŽฏ ๋””์ž์ธ ์ปจ์…‰: - ์‹ค์‚ฌ ์Šคํƒ€์ผ์˜ ๋ณต๊ทผ ์šด๋™ ์ค‘์ธ ๋‚จ์„ฑ ๋˜๋Š” ์—ฌ์„ฑ ๋ชจ๋ธ (๋ณต๋ถ€ ๊ทผ์œก์ด ๋ณด์ด๋„๋ก ํ•˜๋ณต๋ถ€ ๊ฐ•์กฐ) - ๋ฐฐ๊ฒฝ์€ ํ—ฌ์Šค์žฅ, ์šด๋™ ๋งคํŠธ ์œ„, ๋˜๋Š” ์–ด๋‘์šด ํ†ค์˜ ์ŠคํŠœ๋””์˜ค ์Šคํƒ€์ผ (์šด๋™ ์ง‘์ค‘๋„ ๊ฐ•์กฐ) - ์ปฌ๋Ÿฌ ํฌ์ธํŠธ๋กœ ๊ฐ•๋ ฌํ•œ ๋นจ๊ฐ•, ๊ฒ€์ •, ํฐ์ƒ‰ ๊ณ„์—ด ์‚ฌ์šฉ (์—๋„ˆ์ง€ & ํ”ผํŠธ๋‹ˆ์Šค ๋А๋‚Œ) - ์ค‘์‹ฌ ํ…์ŠคํŠธ์™€ ๊ทธ๋ž˜ํ”ฝ ์š”์†Œ๋Š” ์„ธ๋ จ๋œ ๋ ˆ์ด์•„์›ƒ์œผ๋กœ ๋ฐฐ์น˜ ํ…์ŠคํŠธ๋Š” ์—†์ด ์ด๋ฏธ์ง€๋งŒ ๊ทธ๋ ค์ค˜ See more