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Abdominal exercises separately for upper and lower abdomen~๐Ÿ’ช

2025.03.26 21:17
็…งไผš ใ‚นใ‚ฏใƒฉใƒƒใƒ—

Today, 50 upper abdominal scans ร— 3 sets

Add one set of 50 repetitions for the lower abdomen, totaling two sets.

I started because I ordered it.

This is an easier abdominal exercise for the lower abdomen.

I also did some home workout stretching^^

Abdominal exercises separately for upper and lower abdomen~๐Ÿ’ช

Abdominal exercises separately for upper and lower abdomen~๐Ÿ’ช

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ใ‚ณใƒกใƒณใƒˆ 14
  • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
    ๋ณดํ†ต์•„์ด
    ํ™ˆํŠธ ์ˆ˜๊ณ ํ•˜์…จ์Šต๋‹ˆ๋‹ค 
๋‚ด์ผ๋„ ์‘์›ํ• ๊ฒŒ์š”
    • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
      ์šฐ๋ธ”๋ฆฌ์—
      ไฝœ่€…
      ์ €์˜ ์ฃผ๋ชฉ์ ์€ ํ™ˆํŠธ๊ฐ€ ์•„๋‹ˆ๊ณ  ๋ณต๊ทผ ์šด๋™์ด์—์š” ํ™ˆํŠธ์‚ฌ์ง„์„ ๊ฐ™์ด ์˜ฌ๋ ธ๋”๋‹ˆ ํ™ˆ ํŠธ ์ธ์ฆ ์˜ฌ๋ฆฌ ์‹  ๊ฑธ๋กœ ์•Œ๊ณ  ๊ณ„์‹œ๋Š” ๋ถ„๋“ค์ด ์ข€ ์žˆ๋”๋ผ๊ณ ์š”^^
  • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
    ๊ตฟ๋งจ
    ์šฐ๋ธ”๋ฆฌ์—๋‹˜, ์˜ค๋Š˜ ๋ณต๊ทผ์šด๋™ ์ •๋ง ๋Œ€๋‹จํ•˜๋„ค์š”! ์ƒ๋ณต๋ถ€์™€ ํ•˜๋ณต๋ถ€๋ฅผ ๋”ฐ๋กœ ์šด๋™ํ•˜๋‹ˆ๊นŒ ํšจ๊ณผ๊ฐ€ ๋ฐฐ๊ฐ€ ๋˜๋Š” ๊ฒƒ ๊ฐ™์•„์š”. ๐Ÿ’ช ํ•˜๋ณต๋ถ€๊ฐ€ ๋” ์‰ฝ๋‹ค๊ณ  ํ•˜๋‹ˆ, ์ €๋„ ๋„์ „ํ•ด๋ด์•ผ๊ฒ ์–ด์š”! ํ™ˆํŠธ ์ŠคํŠธ๋ ˆ์นญ๋„ ์žŠ์ง€ ๋งˆ์„ธ์š”~ ํ™”์ดํŒ…! ๐Ÿ”ฅ
    • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
      ์šฐ๋ธ”๋ฆฌ์—
      ไฝœ่€…
      ์›๋ž˜ ๋ณต๊ทผ ์šด๋™ํ•˜๋˜ ๋ฃจํ‹ด์ด ์ƒ๋ณต๋ถ€ ํ•˜๋ณต๋ถ€๋ฅผ ๊ฐ™์ด ๋‹ค ํ–ˆ์—ˆ๊ฑฐ๋“ ์š”
์ด์ œ ๋‹ค์‹œ ๊ทธ๋ ‡๊ฒŒ ํ•˜๋ ค๊ณ ์š”
  • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
    ๋น„๋‹ˆ๋น„๋‹ˆ
    ์˜ค๋Š˜ ํ•œ์„ธํŠธ ๋” ์ถ”๊ฐ€ํ•˜์…จ๋„ค์š”
์ƒ์ƒ์ด ์•ˆ ๊ฐ€๋Š” ์ˆซ์ž์ž…๋‹ˆ๋‹ค~ 
์˜ค๋Š˜๋„ ๋ณต๊ทผ์šด๋™ ์ˆ˜๊ณ ํ•˜์…จ์–ด์š”
    • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
      ์šฐ๋ธ”๋ฆฌ์—
      ไฝœ่€…
      ๋น„๋‹ˆ ๋น„๋‹ˆ๋‹˜์€ ๋ฑƒ์‚ด์ด ํ•˜๋‚˜๋„ ์—†์œผ์‹ ๊ฐ€ ๋ณด์ฃ  ๋ฑƒ์‚ด์ด ์ƒ๊ธฐ๋ฉด ๋งŽ์ด ๋ถˆํŽธํ•ด์„œ ๋งค์ผ ์—ด์‹ฌํžˆ ์•ˆ ํ•  ์ˆ˜๊ฐ€ ์—†๋‹ต๋‹ˆ๋‹ค^^
  • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
    ๋•ก๋•ก์ด 
    ๋ณต๊ทผ ์šด๋™ ๋„ˆ๋ฌด ์ž˜ํ•ด์ฃผ์‹œ๋„ค์š”
๋ฉ‹์ง€์‹ญ๋‹ˆ๋‹คใ…Ž
    • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
      ์šฐ๋ธ”๋ฆฌ์—
      ไฝœ่€…
      ใ…Žใ…Ž ์นญ์ฐฌ๋ฐ›์œผ๋‹ˆ๊นŒ ๋” ์—ด์‹ฌํžˆ ํ•  ์ˆ˜๋ฐ–์— ์—†๋„ค์š” ๊ฐ์‚ฌํ•ฉ๋‹ˆ๋‹ค ๋•ก๋•ก์ด๋‹˜
  • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
    ์€ํ•˜์ˆ˜
    ์ƒ๋ณต๋ถ€ ํ•˜๋ณต๋ถ€ ๋‚˜๋ˆ ์„œ ์šด๋™ ํ•˜์…จ๊ตฐ์š”
๋ณต๊ทผ ์šด๋™ ์ž˜ ํ•˜์…จ์–ด์š” ์˜ค๋Š˜๋„ ์‘์›ํ• ๊ฒŒ์š”
    • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
      ์šฐ๋ธ”๋ฆฌ์—
      ไฝœ่€…
      ์˜ˆ์ „์— ํ–ˆ๋˜ ๋ฃจํ‹ด์ด ์ƒ๋ณต๋ถ€ ํ•˜๋ณต๋ถ€๋ฅผ ๋‚˜๋ˆ„์–ด์„œ ํ–ˆ๋˜ ๊ฑฐ๊ฑฐ๋“ ์š” ์ €๋Š” ์ด์ƒํ•˜๊ฒŒ ์ด๊ฒƒ์ด ์‰ฝ๋„ค์š”
    • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
      ์€ํ•˜์ˆ˜
      ์œ„์•„๋ž˜ ๋ณต๋ถ€๋ฅผ ๋”ฐ๋กœ ์šด๋™ํ•˜๋Š” ๋ฐฉ๋ฒ• ์ƒˆ๋กœ์šด๊ฑฐ ๋ฐฐ์› ์–ด์š”
์ €๋Š” ๋ณต๋ถ€ ์šด๋™์€ ์บ์‹œํ™ˆํŠธ๋งŒ ๋”ฐ๋ผํ•ด๋ณธ ์ดˆ๋ณด์ž๋ž๋‹ˆ๋Œœ ใ…Žใ…Ž
  • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
    ๊น๋ฐ๋˜๊นŒ
     ๋งค์ผ ๊พธ์ค€ํ•œ ์šด๋™ ํ•ด์ฃผ์‹œ๋„ค์š”
 ์ƒ๋ณต๋ถ€ ํ•˜๋ณต๋ถ€ ๋‚˜๋ˆ ์„œ ๋ฉ‹์ง„ ์šด๋™
 ์ˆ˜๊ณ  ๋งŽ์œผ์…ง์–ด์š” ์˜ค๋Š˜๋„ ์‘์› ๋“œ๋ฆด๊ฒŒ์š”
    • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
      ์šฐ๋ธ”๋ฆฌ์—
      ไฝœ่€…
      ํ™€์ญ‰ํ•œ ๋ฐฐ๋ฅผ ์œ„ํ•ด์„œ ๋งค์ผ ์—ด์‹ฌํžˆ ํ•ด์ฃผ๊ณ  ์žˆ์–ด์š” ์˜ท ์ž…์—ˆ์„ ๋•Œ ๋ถˆํŽธํ•จ์ด ์—†๊ธฐ ๋•Œ๋ฌธ์— ๊ธฐ๋ถ„์ด ์ข‹์•„์š”
  • ใƒ—ใƒญใƒ•ใ‚ฃใƒผใƒซ็”ปๅƒ
    ์•„์นจํ–‡์‚ด77
    ์บ์‹œํ™ˆํŠธ๋„ˆ๋ฌด ์ข‹์•„์š”. 
๋งŽ์ด ํ•˜์‹œ๋„ค์š”.