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작성자세븐 조회 32회 작성일 2022-08-26 16:58:29 댓글 0

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뱃살이 고민이라면? 뱃살은 뺄 수 없지만 뱃살 잡아주는 ‘크런치’ 하는법

뱃살이 고민이신분 많으시죠? 뱃살을 빼기 위해 복근운동만 열심히 하시는 분들이 많아요
하지만 슬프게도 복근운동을 한다고 뱃살이 빠지지는 않습니다
복근은 작은 근육이기 때문에 칼로리 연소율이 낮고, 오히려 큰근육 운동(스쿼트)를 통해 칼로리 연소하는 방법이 뱃살빠지는데 더욱 효과적일 수 있어요
그래도 복근운동을 한다면 지방이 빠지면서 쳐지는 공간에 복근이 생기고 탄력이 생기기 때문에 같이 해주시는걸 추천드립니다 : )

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국제트레이너\u0026스포츠영양코치 문석기
NSCA - CPT (Certified Personal Trainer)
NASM - CPT (Certified Personal Trainer)
NSCA Korea - Advanced Sport Nutrition Coach (상급스포츠영양코치)
REPs Registered Personal Trainer
National Certificate - Exercise Consultant Lv3
National Certificate - Personal Training Business Skills Lv4
Red Cross - Essential Aid
문화체육관광부 - 생활스포츠지도사 2급
미국공인 국제트레이너
대한평생수영협회 자문위원
핏블리 온\u0026오프라인 헬스케어 CEO
40개국 세계여행 및 국제트레이너 활동
*약물 1g도 사용하지 않은 내추럴 보디빌더입니다

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❤비즈니스\u0026콜라보 문의 moon@fitvely.com
❤핏블리 온라인PT 식단\u0026운동관리 http://bit.ly/34IJvy5
❤eXpert 1:1 다이어트상담 http://bit.ly/2LZsw3E
Eddie , : 여자분...힘드셨을꺼같지 않나요 ㅋㅋㅋ;; 진짜 자세 너무 좋으시네요!!!
박수민 : 이번에 다이어트 시작한지 3주차 접어들어서 동영상 찾아보다가 보는데 알기 쉽게 잘 알려주는것 같아서 바로 구독했어요! 아직 초보 헬린이지만 천천히 보고 따라해 볼려구요!!
하얀바다mj : 완전 일대일 피티 받는 것처럼 자세하고 안전하게 가르쳐 주셔서 잘 따라하고 있어요, 어느 영상을 봐도 이렇게 자세하게 가르쳐주는 영상이 없어서 핏블리님 믿고 봅니다!!!감사합니다.
띵똥송 : 그동안 얼마나 잘못된 동작으로 운동했는지 핏블리님 영상을 볼 때마다 반성하게 되네요. 항상 유익한 영상 올려주셔서 감사합니다.
스크 okaysk : 진짜 배에 자극이 많이 오는 것 같아요!!! 핏블ㄹㅣ쌤 감사합니다,,, 랜선제자이지만 늘 이거 보고 공부합니다ㅠㅠㅠㅋㅋㅋㅋ 근데 실제로도ㅠ배워보고 싶어요 설명능력이 진짜 탁월하신 것 같아요

[05_크런치운동법] 초보를 위한 크런치운동법 같이 따라해 보세요!ㅣ야핏크루 한채정

#한채정 트레이너 와 함께 #기초운동시리즈 #크런치운동 고고싱!
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TIP
① 손으로 머리를 당길 때, 목이 꺾이지 않도록 주의하세요!
② 응용동작시, 복부의 힘으로 다리를 끌어 올려 주세요!
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▼야핏 홈트 채널 구독하기:
https://www.youtube.com/yafit_videos
I.S. A : 한채정씨 영상을 모두 봤는데 설명을 기가 막히게 잘하시네요. 웨이트 트레이닝은 이렇게 기본에만 충실해도 일반인기준으론 훌륭한 몸을 만들 수 있기에 좋은 영상들이라고 생각하고 봤습니다.
동 : 자세 제대로 배우고 갑니다!! 좋은 영상 감사해요
태창 : 잘봤습니다 자세한설명 감사해요^^
자세가 정말 중요한것 같아요
브라더스킹 : 1등 쌤들마다 각자 스타일이 다 다르시네요. 자세한설명 감사합니다~
뚜진 tv : 안지루하고 뭔가 묘하게 설명이 쏙쏙 ㅋㅋㅋ 운동 낼부터 합니다 !! ㅋㅋㅋ

THE CRUNCH 15 Min ABS Workout / No Equipment - Caroline Girvan

15 minutes abs workout to follow along!
Primarily targeting the upper abs with crunches!

All you will need is your mat!

Timer is on for 45 seconds; 40 seconds of work, 5 seconds to get ready for next exercise!

Please don’t worry if you not in position when beeper goes for next exercise.... it is only a guide and if it takes a few extra seconds it’s fine! This should be a smooth flow workout!

Please note: if you are new to crunches, you can place hands behind head to provide support however it is important to don’t strain and jolt when performing crunches. Smooth lifting and lowering, looking in front and up so not down or straight up above.

If you do feel strain in the neck, simply stop the workout.

40/5 seconds rest!
ALT ROTATE AT TOP
SINGLE LEG REACH CRUNCH
SINGLE LEG REACH CRUNCH (switch)
CRUNCH
CRUNCH PULSES
X OVER KNEE CRUNCH TO ONE SIDE
X OVER KNEE CRUNCH (switch)
CRUNCH
REVERSE CRUNCH
STRAIGHT ARM CRUNCH
KNEE TO ELBOW TUCK TO TOE TAP
CRUNCH
OBLIQUE CRUNCH
OBLIQUE TUCK CRUNCH (same side)
SIDE PLANK CRUNCH (same side)
CRUNCH
OBLIQUE CRUNCH (switch)
OBLIQUE TUCK CRUNCH (same side)
SIDE PLANK CRUNCH (same side
CRUNCH
TOE REACH CRUNCH

Really reach with those crunches... get the most out of each rep!

Enjoy!!!

Cx

Please ensure you warm up! Here’s my 5 min warm up routine:


Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Featured Workouts

▶ 20 Min MOUNTAIN CLIMBER CARDIO Workout:

▶ 10 Min STELLAR Abs Workout:

▶ 20 Min UNWIND Stretch Routine:


Social

▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan

EPIC II Program:

▶ EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

Business Enquiries:

▶ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB


Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
Pritika Modhukuru : Caroline, I just wanted to thank you for everything you've done - I used to treat working out as a punishment and it was something I despised but ever since I found your channel, working out is the best part of my day :) thanks for helping me have a healthy lifestyle!
Kimihiro 41 : Did some measurements and found that I am of my heaviest body weight now yet smallest waistline. I can feel my body is leaner and stronger. This is truly unbelievable. Thank you so much Caroline. By the way today is the first day of the lunar new year in my country. The most important holiday. Happy new year everyone. Wish you all have a healthy and happy new year.
Gwen H : A solid add-on for a cardio day! Really felt the crunch on those pulses!
Alexia Kaybee : To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
Carrie Jones : I just need to thank you from the bottom of my heart for your dedication to helping the world. I am a registered nurse in the US. I am also a perfectionist who struggles with anorexia after a physical assault. I have always wanted to disappear and the number on the scale represented my path to zero. The less I weighed, the less I was noticed. I was weak, and didn't care. I found your you tube, and was transformed by your warmth. I just started. I am now a healthy 138 pounds from 90 pounds. I am strong...I am able to take care of so many people now. I am healthy so I can help other people ...thank you so much for what you do. My words are not able to portray the deep gratitude I have. Thank you, God bless you always

... 

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