영천대환샘 수천대환샘 EMF 홈 트레이닝 초급(Dumbbell) 1. Dumbbell Lunge A. How to do Stand up straight with a dumbbell in each hand. Hang your arms at ​your sides. Palms face the thighs (hammer grip) and feet are a little less than shoulder-width apart. ​Inhale and take a big step forward with your right leg, landing on the heel. Bend at the knee until the right thigh approaches parallel to the ground, but withou..

영천대환샘 수천대환샘 EMF 홈 트레이닝 초급(Dumbbell) 1. Dumbbell Shoulder Squat A. How to do Rest a dumbbell on each shoulder with one end of the weight pointing forward. Feet are hip-width apart with heels planted firmly on the floor. Brace your abdominals and stand tall with your shoulders pulled back for good balance. 덤벨의 한쪽 끝이 앞으로 향하도록 덤벨을 양쪽 어깨에 놓는다. 발은 엉덩이 너비로 벌리고 발뒤꿈치는 ​​바닥에 단단히 고정시킨다. 복부에 힘을 주고 균형을 잘 잡기 ..

영천대환샘 수천대환샘 EMF 홈 트레이닝 초급(Dumbbell) 1. Dumbbell Goblet Squat A. How to do To complete a dumbbell goblet squat, start with a lightweight dumbbell until you’re comfortable with the movement. 덤벨 가블렛 스쿼트를 완료하려면 움직임에 익숙해질 때까지 가벼운 덤벨로 시작하십시오. To get moving: Vertically hold a dumbbell, gripping it with both hands underneath the top of the weight. The dumbbell should be positioned against your chest and..

영천대환샘 수천대환샘 EMF 홈 트레이닝 초급(Dumbbell) 1. Dumbbell Deadlift A. How to do The dumbbell deadlift is a great variation of the classic deadlift. If you don't have access to a barbell, the dumbbell deadlift hits your glutes, hamstrings and core. To get started, stand with the shoulder-width stance with a pair of heavy dumbbells on the floor. To pick up the dumbbells, start by bending at your hips. Follo..

영천대환샘 수천대환샘 EMF 홈 트레이닝 초급(Dumbbell) 1. Dumbbell Bent Over Row A. How to do Stand with your legs shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, also at shoulder-width, with your palms facing each other. Bend over at a 45-degree angle (no lower) and take a deep breath in. 다리를 어깨너비로 벌리고 무릎을 약간 구부린 상태로 선다. 손바닥이 서로 마주 보게 하여 어깨 너비로 양손에 덤벨을 잡습니다. 45도 각도(낮지 않게)로 구부리고 숨을 깊게 들..

영천대환샘 수천대환샘 EMF 홈 트레이닝 초급(Dumbbell) 1. Overhead Dumbbell Triceps Extension A. How to do Begin standing with your feet in a slight split stance, with the left foot just slightly behind the right and the legs about hips-distance apart. 발을 약간 분리된 자세로 서기 시작합니다. 왼발은 오른쪽 약간 뒤에 두고 다리는 엉덩이 거리만큼 벌립니다. (split 쪼개진, 분리된 / behind 뒤에) Weight should be evenly distributed between both feet. 무게는 양쪽 발 사이에 고르게 분산되..