Ŵ˹ҷͧ "Ẻ"



















































Ŵ˹ҷͧͧǺѺô
ա§ ӵ ѹ
ǡѹͧ͡ѧ
ҧ١Ը ͹úõͧ״ 20 ҷ
ͪŴúҴ红ͧ ״ᢹ Դӵ ع
͡ѧẺúԤ ͡ѧµͧ 15-45 ҷ
Ѿ աҧ 15 ҷ ѧҧ¤׹


˹ҷͧ 3 ǹ ǹ ǹҧ ǹҧ
úú 3 ǹ ͧê պ ҡеء
кþ˴ҡش
͹зӧҹҧ ѻ 3-4
Ҩյͧѹѹ

ѡä á˹ҷͧǹ
ͧ͡ǹҧѺ á˹ҷͧǹҧ
ͧ͡ǹѺ



















 <br>Cruncher
Cruncher










Cruncher á˹ҷͧǹ
1.͹
˧ ѹҵ駩ҡѺ ͻҹ·

2.¡ӵ٧ҡ 3-4 ҧǤ ŧ˹
ҡ͹¡ӵǢ ¡ӵ͡ Ңм͹ŧ

3. 3-4 12-25




















 Wall<br> Crunch
Wall Crunch










Wall Crunch á˹ҷͧǹ
1.͹
˧º

2.¡ҷͧҺѧҧ硹
ᢹͧҹ·

3.͡¡ͧҡش ҧѡ
ҾѺ 4. 3-4 12-25


















 sit <br>up

sit up










sit up á˹ҷͧǹҧ
1.͹
˧º ҷ 2 Ҷ֧ҾҴ

2.鹢ҵ駩ҡѺ ͻҹ·

3.¡ӵǹ⾡鹾ѹ Ǥ ͹ŧ˹

4.ҡ͹¡ӵǹ¡⾡

5.¡⾡ӵǢ ͡ Ңм͹ŧ

6. 3-4 12-25


















 Low <br>Leg Raises
Low Leg Raises










Low Leg Raises áͷͧǹҧ

1.͹˧¡Ѻ ͷ 2
ҧҧѧҹҧ

2.¡ҢҪ鹴ҹ
Ѻ秡˹ҷͧҧ

3.͹ŧ 秡

4. 12-25 3-4


















 Side<br> Bends
Side Bends










Side Bends á˹ҷͧҹҧ

1.觵ǵç ¡ҡҧҡѺǧ

2.ҹѧ ҡ§ŧҹҧ
µ駵çʹ ͧ͹仴ҹ˹ʹҹѧ

3. 12-25 3-4










繨еͧӷءҷ
м֡Ҩз֧ 10
鹷ء駷








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Create Date : 09 ¹ 2553
Last Update : 9 ¹ 2553 6:41:49 . 0 comments
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