(No floor noise.) Ab workout and cardio together❗️ Standing ab workout🔥 - YouTube 없음|바닥|소음|복근|운동|그리고|유산소|함께|서 있는|복근|운동|유튜브 ||||egzersiz||kardiyo|||karın||YouTube (Keine Bodengeräusche.) Bauchtraining und Cardio together❗️ Bauchtraining im Stehen🔥 - YouTube (Sin ruido de suelo.) Ejercicio de abdominales y cardio together❗️ Ejercicio de abdominales de pie🔥 - YouTube (Pas de bruit de fond.) Ab workout and cardio together❗️ Standing ab workout🔥 - YouTube (Без шума пола.) Тренировка живота и кардио together❗️ Тренировка живота стоя🔥 - YouTube (Zemin gürültüsü yok.) Karın egzersizi ve kardiyo together❗️ Ayakta karın egzersizi🔥 - YouTube （沒有地板噪音。）腹部鍛煉和有氧運動一起❗️站立腹部鍛煉🔥 - YouTube (No floor noise.) Ab workout and cardio together❗️ Standing ab workout🔥 - YouTube

안녕하세요. 심으뜸입니다. hello|I am Sim Euddeum merhaba|Sim Ütüm Hello, this is Shim Eudteum.

오늘은 서서하는 고강도 복근 운동 루틴을 준비했어요. today|standing|high-intensity|abdominal|exercise|routine|I have prepared bugün|ayakta yapılan|yüksek yoğunluklu|karın|egzersiz|rutinini|hazırladım Today, I have prepared a high-intensity standing ab workout routine.

지체하지 않고 바로 시작할게요. without delay|not|immediately|I will start gecikmeden|etmeden|| Without further ado, let's get started.

먼저 제자리 걷기입니다. first|in place|is walking First, we will do some marching in place.

시작~! start Start~!

제자리 걸을 때는 내가 원 안에 갇혀 있다고 생각하고 standing still|walking||I|circle|inside|trapped|am|think When walking in place, think of yourself as being trapped inside a circle.

최대한 위아래로 움직임이 너무 멀어지지 않게 as much as possible|up and down|movement|too|far away|not Try to keep your movements up and down from getting too far apart.

원 안에서만 걸어 주시고요. circle|only inside|walk|please Just walk within the circle.

발로 지면을 내디딜 때는 몸을 위로 세운다는 느낌을 넣어 주시면 with the foot|ground|stepping|when|body|upwards|standing|feeling|putting|you give When you step on the ground with your foot, try to feel like you are lifting your body up.

훨씬 더 집중해서 코어 근육 워밍업도 할 수 있고 much|more|focused|core|muscle|warm-up|can|possibility|be You can warm up your core muscles with much more focus.

몸을 전체적으로 달구는 데 도움이 될 거에요. the body|overall|warming up|in|helpful|will be|to It will help to warm up your body overall.

걸으면서 팔은 앞뒤로 흔들어 주시고 while walking|arms|back and forth|swinging|please While walking, swing your arms back and forth.

골반이 실룩실룩 거리는 게 아니라 골반은 일직선 the pelvis|wiggling|moving|thing|not|the pelvis|straight Instead of your pelvis swaying, keep your pelvis in a straight line.

발로 지면을 밀어내면서 무릎이 위아래로 움직일 거예요. with my foot|the ground|pushing away|my knee|up and down|will move|will Your knees will move up and down as you push off the ground with your feet.

호흡은 자연스럽게 진행해 줍니다. the breathing|naturally|proceeds|to you Breathe naturally.

다음은 제가 운동 루틴에서 자주 사용하는 next|I|exercise|in my routine|often|using Next, I will do the side jack move that I often use in my workout routine.

사이드 잭 동작할 거고요. side|jack|will operate|is Today, there will be no rest and no jumping movements.

오늘은 휴식도 없고, 점핑 동작도 없을 거예요. today|rest|not|jumping|movement|not|will be However, the intensity is high.

하지만 강도는 높습니다. but|intensity|is high but it'll be highly intense.

사이드 잭 갈게요. side|jack|I will go I'll go for a side jack.

이렇게 like this Like this.

팔은 허벅지에서 뻗어나가고 the arm|from the thigh|extends Extend your arms from your thighs.

다리는 옆쪽으로 한 번씩 탭 동작을 진행해 주세요. the leg|to the side|one|at a time|tap|action|proceed|please Please do a tap motion with your legs to the side once.

요즘 코로나로 약간 답답한 것도 있고 these days|due to COVID-19|somewhat|frustrating|thing|is These days, it's a bit frustrating because of COVID.

유산소를 사이클, 러닝머신으로만 하기에는 aerobic exercise|cycling|only on the treadmill|to do It seems a bit boring to do cardio only on a cycle or treadmill.

지루한 감이 있는 것 같아서 boring|feeling|is|thing|seems So I prepared some movements that can work both cardio and the abdomen.

유산소 동작 겸 복부를 같이 쓸 수 있는 동작들을 준비했어요. aerobic|movements|along with|abdominal|together|using|possibility|existing|movements|I have prepared The movement I am doing right now is

제가 지금 하고 있는 동작은 I|now|am doing|am|action using the feeling of my arms moving away from my body.

몸에서부터 팔이 멀어지는 느낌을 사용해서 |arm|distancing|feeling|using uses the arms going far away from the body

복부 스트레치도 돕고 abdominal|stretching|helps It also helps with abdominal stretches.

중간중간에 Cardio 역할도 해 주는 거예요. in between|cardio|role|does|give|is It also serves as cardio in between.

1분 되게 길어요. 1 minute|very|long One minute is really long.

원래는 50초씩 동작을 할까 했지만 originally|for 50 seconds|the action|would do|I thought Originally, I was thinking of doing each movement for 50 seconds,

고강도 루틴을 만들고 싶어서 high intensity|routine|create|I want to but I wanted to create a high-intensity routine.

1분씩 하게 됐어요. 1 minute each|I am doing|became I ended up doing it for 1 minute.

그래서 중간에 힘든 분들은 50초 또는 40초씩 동작을 진행하고 so|in the middle|difficult|people|50 seconds|or|40 seconds each|movement|proceed So for those who find it difficult in the middle, you can do the movements for 50 seconds or 40 seconds,

10초, 20초씩 쉬어 가도 괜찮을 거예요. 10 seconds|20 seconds|resting|while|okay|will be and it's okay to take breaks for 10 or 20 seconds.

바로 하이 니. right|hi|you Now, let's do high knees.

그러면서 허벅지 아래로 박수 치는 동작을 진행해볼게요. while|thigh|down|clapping|clapping|action|I will proceed While doing that, let's also do the movement of clapping below the thighs.

다리는 앞쪽으로 드는데 다리를 들면서 복부 근육이 사용될 거고 the leg|forward|is raised|leg|while raising|abdominal|muscles|will be used|will The legs are lifted forward, and while lifting the legs, the abdominal muscles will be used.

박수를 치면서 등을 너무 마는 게 아니라 clapping|while|back|too|bending|thing|not When clapping, don't pull your back too tight.

이렇게 마주하면서 가슴 근육과 팔이 like this|facing|chest|muscle|arm By facing each other like this, you can use the feeling of the chest muscles and arms.

가까워지는 느낌을 사용해 주시면 될 것 같고요. getting closer|feeling|you can use|if you|be|thing|I think It seems that you should use the feeling of them getting closer.

다리가 만약에 여기까지 안 올라온다 하시는 분들은 the leg|if|up to here|not|comes up|you are|people For those who say their legs can't come up to here,

올라올 수 있는 높이까지만 들어서 can come up|possibility|existing|to the height|lift Lift only to the height you can manage.

다리와 손이 만나게끔 진행을 해 주시면 돼요. the leg|hand|so that they meet|proceeding|you do|if you|is fine Just make sure to bring your legs and hands together.

지금 앞에는 몸을 충분히 예열시키기 위해서 now|in front of|body|sufficiently|to warm up|in order to Right now, in front of you, I have prepared some Cardio movements to sufficiently warm up your body.

일부러 Cardio 동작을 준비했어요. on purpose|cardio|movement|prepared Although these are Cardio movements, we will focus on the core muscles.

Cardio 동작이지만 코어근육에 집중을 해서 cardio|movement|to the core muscles|focusing|on It's cardio that focuses on the core,

몸통에 약간의 열감이 느껴지는 in the torso|slight|heat|felt I feel a slight warmth in my torso.

그리고 내가 스스로도 코어에 집중을 해서 and|I|by myself|to the core|focus|in order to And I think I can focus on my core myself.

충분히 복근 운동할 준비가 되었다고 느껴지면 될 것 같아요. sufficiently|abdominal|to exercise|preparation|has|if you feel|will|thing|seems I feel ready to do enough abdominal exercises.

다음 동작은 팔을 옆으로 뻗어 주시고 무릎은 살짝 접어주세요. next|action|arm|to the side|extend|please|knee|slightly|bend The next movement is to stretch your arms out to the side and slightly bend your knees.

팔만 옆쪽으로 뻗으면서 옆구리 근육을 쓸 거예요. arm|to the side|while extending|side|muscle|using|will be I will use my side muscles while stretching my arms to the side.

양옆에서 누가 내 팔을 잡아당긴다는 느낌으로 진행을 해 주시면 되고 on both sides|someone|my|arm|pulling|feeling|proceeding|do|if you|is You should proceed with the feeling that someone is pulling my arms from both sides.

골반이 이렇게 따라가는 게 아니라 the pelvis|like this|following|thing|not It's not that the pelvis follows like this.

골반은 고정 the pelvis|is fixed The pelvis is fixed.

그 안에서 양팔이 옆으로 뻗어지면서 that|inside|both arms|sideways|extending While the arms extend sideways within that,

옆구리 근육이 수축될 거예요. side|muscle|will contract|is going to the side muscles will contract.

이때 상체가 너무 앞으로 고꾸라지지 않게 at this time|upper body|too|forward|tipping over|not At this time, make sure your upper body does not lean too far forward.

일직선으로 길게 척추를 세워 주시고 straight|long|spine|upright|please Keep your spine straight and elongated.

팔은 어느 정도 뻗어지지만 너무 과하게 뻗어서 the arm|to some|extent|extends|too|excessively|extending Your arms should extend to some degree, but be careful not to overextend.

목, 어깨 정렬이 무너지지 않게 주의해 주세요. neck|shoulder|alignment|not collapsing|in a way that|please be careful|please Make sure your neck and shoulders remain aligned.

뻗어지고, 뻗어지고. spreading|extending Extend, extend.

팔이 내가 생각하는 것보다, 내가 가지고 있는 것보다 arm|I|thinking|than|I|having|existing|than You should think that my arms are longer than I think, longer than what I have.

더 길어졌다고 생각해 주셔야 해요. more|has become longer|you should think|you should|is I believe they have gotten longer.

벌써 숨이 차는데 지금 제 속도가 빠르게 느껴질 수도 있는데 already|breath|is short|now|my|speed|fast|feels|possibility|there I'm already out of breath, and my pace might feel fast right now.

되도록 제 속도랑 같이 와주시고 버거운 분들은 속도감을 낮춰주세요. as much as possible|my|speed|together|come|struggling|people|sense of speed|lower Please try to keep up with my pace, and those who are struggling should slow down.

다음 동작은 트위스트 크런치 갈게요. next|action|twist|crunch|I will do The next move will be a twist crunch.

머리 뒤에 깍지. head|behind|bun Bun at the back of the head.

무릎이랑 팔꿈치랑 대각선으로 교차해서 the knee|the elbow|diagonally|crossing Cross the knees and elbows diagonally.

11자 근육을 X자로 꼬아줄 거예요. |muscle|in an X shape|will twist|will The 11-shaped muscles will be twisted into an X.

중심 잡기가 힘든 분들은 손을 내린 상태에서 center|maintaining|difficult|people|hand|lowered|in the state of For those who find it hard to maintain balance,

다리를 일단 교차로 들어주시고 the leg|first|cross|lift up first lift the legs in a crossed position while keeping the hands down.

거기에 상체를 조금씩 틀어 봤다가 there|upper body|gradually|twisting|I tried to Try twisting your upper body a little bit there.

머리를 위로 얹어서 트위스트 head|upwards|resting|twist Place your head on top and twist.

이렇게 진행을 해 주시면 돼요. like this|proceeding|do|if you|is okay You can proceed like this.

팔꿈치는 계속 오픈된 상태를 최대한 유지해 주시고 the elbow|continuously|open|state|to the maximum|maintain|please Keep your elbows as open as possible.

너무 무릎을 찍겠다고 팔굼치가 앞으로 내려올 필요는 없어요. too|knee|to be bent|elbow|forward|coming down|necessity|is not There is no need for your elbows to come down forward just to press your knees.

가슴과 무릎이 대각선으로 교차되는 느낌으로 진행해 주시면 돼요. chest|knee|diagonally|crossing|feeling|proceed|you|be You should proceed with the feeling of your chest and knees crossing diagonally.

이 동작도 마찬가지로 빠르게 진행을 하게 되면 this|action|similarly|quickly|proceeding|will|if Similarly, if you perform this movement quickly,

유산소성 동작이 될 거고 aerobic|movement|will be| it will become an aerobic exercise.

조금 더 천천히 한쪽 다리로 버티는 힘과 트위스트 동작에 집중을 하면 a little|more|slowly|one side|with leg|balancing|strength|twist|movement|focus|if If you focus a bit more on balancing on one leg and the twisting motion slowly,

조금 더 근육을 집중해서 사용할 수 있어요. a little|more|muscle|with focus|using|possibility|is you can use your muscles more effectively.

다음은 이 패턴에서 옆쪽으로 next|this|in the pattern|to the side Next, move sideways in this pattern.

약간 개구리처럼 slightly|like a frog Lift your legs slightly to the side like a frog.

다리를 옆쪽으로 들어주시고 the leg|to the side|lift up You should proceed with the feeling of tightening the side muscles.

옆구리 근육을 구긴다는 느낌으로 진행을 해 주시면 돼요. side|muscle|tightening|with the feeling of|proceeding|you|if you|can It would be good if your knees come up as high as possible.

무릎은 최대한 높이 올라오면 좋지만 the knee|as much as possible|high|comes up|is good but It's good to bring your knees up as high as possible,

복부 힘을 사용해 주셔야 하고 abdominal|strength|using|you should|and You need to use your abdominal strength.

너무 팔꿈치랑 옆구리를 구기겠다고 too|with my elbow|my side|trying to bend You don't need to crumple your elbows and sides too much.

다리를 이렇게 할 필요는 없어요. the leg|like this|to do|necessity|is not There's no need to do your legs like this.

다리는 적당히 복부 힘을 써서 올라올 수 있는 만큼. the legs|moderately|abdominal|strength|using|coming up|possibility|being|as much as Your legs should come up as much as you can using your abdominal strength.

상체는 앞으로 구부정하지 않게 가슴을 든 상태에서 upper body|forward|hunched|not|chest|raised|in the state of Keep your upper body from bending forward and lift your chest.

호흡은 계속 뱉어주는 거예요. the breathing|continuously|exhaling|is Breathing is about continuously exhaling.

그리고 우리는 지금 복근 운동 루틴을 하고 있기 때문에 and|we|now|abdominal|exercise|routine|doing|being|because And since we are currently doing an abdominal workout routine,

언제나 집중해야 될 부위가 내 몸의 중심부. always|should focus|be|area|my|body's|center the area we always need to focus on is the center of my body.

코어 근육과 복부 근육에 집중해서 진행하는 거 잊지 말아 주세요. core|muscles|abdominal|muscles|focusing on|proceeding|thing|not forget|please|please Please don't forget to focus on the core muscles and abdominal muscles.

너무 힘들다, 벌써. too|difficult|already It's already so hard.

다음 동작도 복부 근육을 쓰면서 유산소 동작 진행할 거예요. next|action|abdominal|muscle|while using|aerobic|movement|will proceed|is We will perform the next movement while using the abdominal muscles and doing aerobic exercises.

런지 동작을 취해주시고 팔은 앞으로. lunge|action|take|arms|forward Please take a lunge position and extend your arms forward.

다리를 가져오면서 the leg|while bringing As you bring your legs together,

다리 방향으로 트위스트 동작을 진행해 줄 거에요. leg|towards|twist|movement|will proceed|to you|be we will perform a twist movement in the direction of the legs.

이 동작을 1분 진행합니다. this|action|1 minute|will continue We will do this movement for 1 minute.

다리가 뻗어질 거고, 그러면서 복부가 늘어나 있어요. the leg|will stretch|will be|while|abdomen|expanding|is The legs will stretch out, and at the same time, the abdomen will expand.

그다음에 수축을 해 주는 거예요. next|contraction|do|giving|is Then, it will contract.

이게 가능하신 분들은 조금 더 틀었다가 this|possible|people|a little|more|to be wrong For those who can do this, you can twist a little more,

가져오는 형태로 진행을 해주시면 돼요. bringing|in the form of|proceeding|you do|is fine and proceed in a way that brings it back.

너무 돌아갈 필요는 없지만 too|to go back|necessity|not necessary There's no need to turn too much.

팔꿈치가 몸통이랑 하나가 된 상태에서 the elbow|with the torso|one|in|state With the elbow in a position where it is one with the torso,

트위스트 동작할 때 근육에 집중을 해주시면 돼요. twist|when moving|at the time|to the muscle|concentration|you should|is good you should focus on the muscles during the twist movement.

그리고 시선은 팔이랑 같이 가면 되는데 and|the gaze|with the arm|together|should go|be And your gaze should follow the arm,

혹시 팔을 따라가는 시선이 흔들리면서 중심을 방해할 경우에는 if|arm|following|gaze|while shaking|center|interfering|in case but if your gaze following the arm wobbles and disrupts your balance,

시선은 앞에다 두고 그 상태에서 the gaze|in front|keeping|that|in state keep your gaze in front of you and maintain that position.

팔과 다리가 만나는 느낌으로 트위스트 해주세요. arm|leg|meeting|with the feeling of|twist|please Please twist with the feeling of your arms and legs meeting.

그리고 혹시 어깨가 힘들다 하시는 분들은 and|perhaps|shoulder|is difficult|are|people And for those who might find it difficult on the shoulders,

팔을 조금 더 넓게 두고 깍지를 낀 상태에서 진행할 수도 있어요. arms|a little|more|wide|placing|interlocking|interlocked|in the state of|proceeding|possibility|is you can proceed with your arms a little wider and clasped.

반대쪽 가 볼게요. the opposite side|I will go|I will see Let's go to the other side.

정면에서 트위스트. from the front|twist Twist from the front.

처음에는 런지 포지션이 들어가기 때문에 at first|lunge|position|entering|because At first, since you're getting into the lunge position,

밸런스 잡는 걸 익숙하게 만들고 balance|maintaining|thing|comfortably|make get used to balancing,

그다음에 트위스트 동작 얹어 주시면 돼요. next|twist|movement|on|you give|is fine and then you can add the twist movement.

호흡을 뱉을 때마다 복부에 힘이 한 번씩 느껴질 수 있게 breathing|exhaling|each time|in the abdomen|strength|one|time|felt|possibility|to be With each exhale, you should feel your abdomen tighten once.

마시고, 마시고 drinking|drink Breathe in, breathe out.

오늘 내가 더 칼로리를 태우고 싶다 하시는 분들은 today|I|more|calories|burning|want to|who|people If you want to burn more calories today,

더 빠르게 진행을 해 주셔도 돼요. more|quickly|progress|do|for you|is okay you can proceed a little faster.

조금 더 갔다가 트위스트 a little|more|after going|twist Go a little further and then twist.

멀리 다리르 뻗었다가 강하게 복부 힘으로 당겨 와주시고요. far|leg|extending|strongly|abdominal|with strength|pull|please come Stretch your legs out far and then pull them back strongly with your abdominal strength.

휴식은 없어요. the rest|does not exist There are no breaks.

한 동작 더 하고 다시 걷기로 가 볼 거예요. one|movement|more|and|again|walking|to|see|will I'm going to do one more move and then go back to walking.

제가 이 동작이 너무 힘들 걸 예상하고 있었기 때문에 I|this|action|very|difficult|thing|expecting|was|because I expected this move to be very difficult.

엉덩이도 너무 힘들다. the butt|very|is difficult My hips are also very sore.

다음은 뭐냐면 트위스트랑 터치 동작이니까 next|what is|twist|touch|is the action Next is the twist and touch move.

트위스트 하면서 발끝 터치. twist|while|toes|touch Twist while touching your toes.

몸을 좌우로 틀어주세요. body|left and right|please twist Please twist your body to the left and right.

이거 뭐라 그러죠? this|what|do you say What do you call this?

선풍기? 회오리? fan|whirlwind Fan? Whirlwind?

말이 안 나오네. talking|not|coming out I can't find the words.

양 팔을 좌우로 틀어주면서 both|arms|left and right|while twisting While twisting both arms to the left and right.

X자로 다리를 팔과 교차시키는 건데 in an X shape|leg|with the arm|crossing|is It's about crossing your legs in an X shape with your arms.

마찬가지로 팔, 다리가 닿지 않아도 되고요. likewise|arm||touch|not|is fine Similarly, your arms and legs don't have to touch.

가장 중요한 건 몸이 회전을 하고 있는 거에 집중을 하는 거예요. the most|important|thing|body|rotation|is|is|to|focus|doing|is The most important thing is to focus on your body rotating.

마치 빨래를 짜는 것처럼 복부를 트위스트 해 주는 거죠. like|laundry|wringing|as if|abdomen|twist|do|to|you It's like twisting your abdomen as if you're wringing out laundry.

이렇게! like this Like this!

팔이 저는 너무 힘들어요, 하시는 분들은 arm|I|very|am having a hard time|who are|people My arms are really tired, for those who feel the same,

중간에 내리고 내리고 이런 식으로 in the middle|lowering|lowering|this|way you can lower them in between and take breaks like this.

팔한테 휴식을 줘도 되고요. to the arm|rest|give|is okay You can give your arms some rest.

그래도 저는 오늘 으뜸 언니랑 똑같은 강도로 하고 싶어 하시는 분들은 still|I|today|best|with my older sister|same|intensity|doing|want|who|people Still, for those who want to work out at the same intensity as Eutteum unnie today,

저처럼 앞쪽으로 다리를 차면서 복부 근육 사용해 주시고 like me|forward|leg|kicking|abdominal|muscle|using|please use your abdominal muscles by kicking your legs forward like I do.

트위스트 하면서 옆구리 근육 사용해 줍니다. twist|while|side|muscle|using|I use Use your side muscles while twisting.

1분 걸을 거예요. 1 minute|walk|will We will walk for 1 minute.

이제 다음 동작들이 오버헤드 잭 동작이랑 오블리크 트위스트 동작이랑 now|next|movements|overhead|jack|movement|oblique|twist| Now, the next movements are the overhead jack movement and the oblique twist movement,

스쿼트 동작이랑 스트레치 동작이 남았는데 squat|movement|stretch|movement|remaining the squat movement, and the stretch movement.

조금만 힘내서 한 5분 정도 더 해보기로 해요. just a little|by putting in effort|about|5 minutes|approximately|more|I will try to|do Let's push a little more and try for about 5 more minutes.

마무리는 스트레치로 해줄 거기 때문에 the finishing|with stretching|will do|there|because The finishing will be done with stretching.

오늘은 워밍업부터 쿨 다운까지 데일리 운동으로 today|from the warm-up|cool||daily|workout Today, you can do this daily workout from warm-up to cool down.

이 영상 하나만 진행하셔도 돼요. this|video|only|you can proceed|is okay You can just follow this one video.

체력을 키우려고 하시는 분들이라든지 physical strength|trying to build|those who are|people For those who want to build their stamina,

몸의 중심부 근육을 키우고 싶은 분들 of the body|center|muscle|to grow|want to|people or for those who want to strengthen their core muscles.

코어 근육까지 다 동원하고 집중해서 효과를 얻을 수 있는 루틴이에요. core|to the muscles|all|mobilizing|focusing|effect|obtaining|possibility|being|routine This is a routine that mobilizes all core muscles and focuses on achieving results.

다음은 팔을 위로 들어주면서 가슴도 스트레치 해 줄 거고 next|arm|up|while lifting|chest also|stretch|will|give| Next, we will stretch the chest while raising the arms up.

다리는 옆으로 탭 동작을 진행해 줄 거예요. 이런 식으로 the leg|to the side|tap|movement|will proceed|to|be|| The legs will perform a side tap movement.

아까는 옆으로 잭 동작을 했는데 earlier|to the side|jack|movement|was Earlier, we did a side jack movement.

지금은 다리를 옆으로 뻗어 주면서 now|leg|to the side|extending|while Now, we will extend the legs to the side.

팔은 위 앞쪽 위 방향으로 들어줍니다. the arm|up|front|||raises Raise your arms upwards in front.

팔을 들 때는 어깨를 너무 들어 올리려고 하는 느낌보다 arm|raise|when|shoulder|too|up|trying to lift|to|feeling When lifting your arms, try to avoid the feeling of raising your shoulders too much.

옆구리에 붙어 있는 근육에서 at the side|attached|that is|from the muscle Instead, focus on the muscles attached to your sides.

연장선으로 팔을 들어 올린다는 느낌을 찾아가면서 진행해 주시고요. as an extension|arm|up|lifting|feeling|while finding|proceed|please Proceed by finding the feeling of lifting your arms along that extension.

어깨가 살짝 말리거나 구부정하신 분들은 shoulder|slightly|slouching|hunched|people For those whose shoulders are slightly rounded or slouched,

손을 조금 더 연 상태에서 진행해 주셔도 돼요. your hand|a little|more|relaxed|in the state of|proceeding|you can|be You can proceed with your hands a little more extended.

가능한 범위까지만 팔을 올려 주시면 됩니다. possible|within the range|arm|raise|if you|is fine Just raise your arms to the extent that is possible.

조금 더 높이! a little|more|higher A little higher!

조금 더 빨리! a little|more|faster A little faster!

한 번씩 뛰고 싶으신 분들은 one|time|jump|want to|people For those who want to jump once in a while,

뛰고 뛰고 뛰고 아닌데? 방향 틀렸다. running|running|running|not|direction|is wrong Jumping, jumping, jumping, but that's not it? The direction is wrong.

하나 둘 셋 넷 다섯 여섯 이런 식으로 해 주시면 돼요. one|two|three|four|five|six|like this|in this way|do|if you|is okay You can do it like this: one, two, three, four, five, six.

너무 힘들다. too|is hard It's so hard.

다음은 오블리크 찹 동작이라고 해서 next|oblique|chop|movement| Next is the oblique chop movement.

한쪽으로 사이드를 뻗었어요. to one side|side|extended I stretched to one side.

팔은 앞쪽으로 옆쪽으로 스트레치 하듯이 the arm|forward|sideways|stretch|as if Stretch your arms forward and to the side.

골반이 많이 따라가지 않게 정면을 본 상태에서 the pelvis|much|following|not|straight ahead|looking|in the state of Keep your pelvis from moving too much and face forward.

트위스트 근육으로 만들어 줄게요. twist|into muscle|I will make|for you I will help you create a twist in your muscles.

내쉬면서 스트레치 하는 느낌으로 exhaling|stretching|doing|with a feeling of As you exhale, feel the stretch.

이쪽 대각선을 쭉 늘려 주시면 돼요. this side|diagonal|straight|extend|if you|is fine You should stretch this diagonal line.

30초 진행합니다. 30 seconds|we will proceed Proceed for 30 seconds.

이 동작이 익숙해지면 다리를 뒤로 두고도 진행할 수 있어요. this|action|becomes familiar|leg|backward|while|proceeding|possibility|is Once you get used to this movement, you can perform it with your legs behind you.

회전이 조금 더 범위가 커지기 때문에 the rotation|a little|more|range|increasing|because Since the rotation has a slightly larger range,

일차적으로는 다리를 옆으로 둔 상태에서 primarily|leg|to the side|placed|in the position initially, please keep your legs to the side.

이 동작을 익숙하게 만들어 주세요. this|action|comfortably|make|please Get comfortable with this movement.

내쉬면서 스트레치 exhaling|stretch Breathe out and stretch.

골반은 정면을 보려고 하고 상체는 트위스트를 하려고 the pelvis|to the front|trying to see|and|the upper body|twisting|trying to Try to keep your pelvis facing forward while twisting your upper body.

동시에 두 가지의 움직임에 집중해 주셔야 돼요. simultaneously|two|of|movements|focus|you should|be You need to focus on both movements at the same time.

반대쪽도 해볼게요. the opposite side|I will try Let's try the other side.

다리 뻗어 주시고 손 앞으로 나란히 leg|stretch|please|hand|forward|side by side Extend your legs and place your hands parallel in front.

천천히 골반은 정면 상체는 반대쪽으로 slowly|the pelvis|forward|upper body|to the opposite side Slowly, the pelvis faces forward while the upper body turns to the opposite side.

특히 왼쪽 팔이 오른팔을 손으로 해서 especially|left|arm|right arm|with hand|doing Especially, the left arm should reach over to the right arm.

이렇게 리드해 주는 거에 집중하시면 like this|leading|giving|to|if you focus If you focus on leading like this,

조금 더 동작을 쉽게 따라 할 수 있고요. a little|more|action|easily|follow|can|possibility|is you will be able to follow the movements a little more easily.

내쉬고 가져오고 exhaling|bringing Exhale and bring it in.

가져오고 bringing Bring it.

아까 뒤로 뻗었으니까 몇 개만 진행해 줄게요. earlier|backward|since I stretched out|a few|only|proceed|I will Since I stretched back earlier, I'll just proceed with a few.

저도 다리를 뒤로 뻗으면 범위기 조금 더 줄어드는 걸 볼 수 있을 거예요. I also|leg|back|if I stretch|range|a little|more|decreasing|thing|see|possibility|will be| If I stretch my legs back, I can see that the range decreases a bit.

멀리 몸통을 회전시켜서 보내 주세요. far|torso|by rotating|send|please Please rotate your torso and send it far.

보내고 sending Send it.

다음 동작은 스쿼트랑 토 탭스 동작을 같이 진행해 볼 거예요. next|action|squat|toe|taps|action|together|will proceed|see|will The next movement will be a combination of squats and toe taps.

골반을 정면에 있으려고 노력합니다. the pelvis|in front|to be|I try Try to keep your pelvis facing forward.

스쿼트를 먼저 취해주시고 squat|first|please take First, take the squat position.

손을 뻗으면서 대각선의 발을 터치합니다. the hand|while reaching out|diagonal|foot|touches Reach out your hands and touch the diagonal foot.

앉고 터치 앉고 터치~ sit|touch|sit|touch Sit and touch, sit and touch~

저 같은 경우에는 이미 팔을 뻗는 동작이 많아서 I|same|in case|already|arm|extending|motion|is many In my case, I already have a lot of arm stretching movements.

어깨도 달아오르는 느낌이 나는데 my shoulder|warming up|feeling|is I feel my shoulders getting warm.

'조금 더 저는 칼로리를 높게 하고 싶어요.' 하시는 분들은 a little|more|I|calories|higher|want to|want|those who|people For those who say, 'I want to increase my calories a bit more,'

팔을 뻗은 상태에서 이렇게 스쿼트 동작과 arm|extended|in the state of|like this|squat|movement you can perform the squat movement like this while keeping your arms extended,

트위스트 동작을 얹어서 같이 진행해 주시면 돼요. twist|action|adding|together|proceed|if you do|is okay and add a twist movement to do it together.

팔을 뻗는 그 순간과 복부 힘을 써서 arm|extending|that|moment|abdominal|strength|using At the moment you stretch your arms and use your abdominal strength,

동시에 다리를 들어 올리는 그 순간에 at the same time|leg|up|lifting|that|moment at the same moment you lift your legs,

복부 수축에 집중해 주시면 돼요. abdominal|contraction|focus|you should|be you should focus on contracting your abdomen.

대각선에 있는 팔을 뻗어서 다리를 찍는 거기 때문에 diagonal|that is|arm|extending|leg|hitting|there|because Since you are extending the arm diagonally to hit the leg,

조금 더 시선을 틀어 주셔도 되고요. a little|more|gaze|turn|you can|it's okay you can also slightly adjust your gaze.

마찬가지로 중심이 힘든 분들은 likewise|center|difficult|people Similarly, those who have difficulty with their center,

시선은 정면을 유지한 채로 진행해 주시면 돼요. the gaze|to the front|maintaining|while|proceeding|you|is fine should proceed while keeping their gaze straight ahead.

시선을 하나로 두는 것 자체가 gaze|as one|keeping|thing|itself Just focusing your gaze in one direction

내 몸의 중심을 잡는 데 도움을 주거든요. my|body's|center|holding|in|help|gives helps in stabilizing your body's center.

스트레치 할 거예요. stretch|will|be We will do some stretching.

이 상태에서 다리를 조금 더 넓게 벌리고 무릎은 살짝 구부리세요. this|in the state|legs|a little|more|wide|apart|knees|slightly|bend In this position, spread your legs a little wider and slightly bend your knees.

팔을 위로 뻗어서 오른쪽을 향해서 arm|upwards|extending|to the right|towards Reach your arms up and towards the right.

멀리 척추를 늘렸다가 다시 오시고요. far|spine|stretching|again|come back Stretch your spine far and then come back.

반대쪽으로 쭉 뻗어 주세요. to the opposite side|straight|extend|please Extend to the opposite side.

옆보다는 사선 위쪽으로 팔을 뻗어 주시는 게 than to the side|diagonal|upwards|arm|extending|you are|thing It's better to stretch your arms diagonally upwards rather than to the side.

옆구리 스트레칭을 더 집중적으로 느낄 수가 있고요. side|stretching|more|intensely|feel||is You can feel the side stretch more intensely.

과하게 가지 않아도 돼요. excessively|go|not|is okay You don't have to overdo it.

척추가 무너져서 이렇게 되는 것보다 the spine|collapsing|like this|becoming|than Rather than letting the spine collapse like this,

척추를 바르게 세우고 뻗는 게 the spine|straight|standing|extending|thing it's much more effective for exercise to keep the spine straight and extended,

훨씬 더 운동에 효과적으로 도움이 되겠죠? much more|more|to exercise|effectively|helpful|will be right?

다시 again Again

호흡과 함께 스트레치를 진행해 주세요. with breathing|together|stretch|proceed|please Please proceed with the stretch along with your breathing.

뻗어지고 spreading out Stretching out

오늘 썼던 복부 근육을 좌우, 위아래로 today|used|abdominal|muscle|left and right|up and down Focus on the feeling of stretching the abdominal muscles you used today to the left and right, up and down.

쭉 늘려 주는 느낌에 집중하면서 straight|stretching|giving|feeling|while focusing Focusing on the feeling of stretching them out.

쭉 늘려주는 느낌에 집중하면서 straight|stretching|feeling|while focusing Focus on the feeling of stretching out.

내쉬면서 exhaling Exhale.

골반은 고정합니다. the pelvis|is fixed Keep the pelvis stable.

다음은 그 상태에서 골반을 들어 주시고 next|that|in state|pelvis|lift|please Next, lift the pelvis in that position.

다리는 살짝만 좁게 해서 골반을 앞뒤로 흔들어 줄 거예요. the legs|slightly|narrow|to|the pelvis|back and forth|shake|will|be Slightly narrow the legs and shake the pelvis back and forth.

원을 그린다는 느낌으로 30초 동안 circle|drawing|with the feeling of|30 seconds|for Imagine drawing a circle for 30 seconds.

골반부터 복부 주변까지 수축, 이완을 같이 할 거고요. from the pelvis|abdomen||contraction|relaxation|together|will|be We will contract and relax from the pelvis to the abdomen.

약간 편안하게 몸을 풀어 준다고 생각하시면 돼요. slightly|comfortably|body|loosen|as if|you think|is fine You can think of it as gently loosening your body.

호흡과 함께 with breathing|together Along with your breathing,

다리를 좁게 해보시면은 the legs|narrow|if you try try bringing your legs together.

조금 더 골반을 넓게 쓸 수가 있고요. a little|more|pelvis|widely|using|can|be You can use your pelvis a little wider.

초반에는 이렇게 다리를 좁게 했다가 점차 다리를 벌리고 in the beginning|like this|legs|narrow|I made|gradually|legs|widening At first, keep your legs close together and then gradually spread them apart.

하체는 고정한 상태에서 골반의 움직임에 집중해 주시면 lower body|fixed|in state|of the pelvis|movement|focus|if you If you focus on the movement of your pelvis while keeping your lower body fixed,

굳어 있던 골반 근육이 많이 풀리는 느낌까지 나서 stiff|was|pelvic|muscle|very|relaxing|feeling|comes you will feel that the stiff pelvic muscles are loosening up a lot.

시원한 느낌도 찾을 수 있을 거예요. cool|feeling|can find|possibility|be|will You might also find a refreshing sensation.

30초 진행했으면 반대쪽으로 진행해 볼 거예요. 30 seconds|if we have progressed|in the opposite direction|we will progress|see|will If we have done it for 30 seconds, we will try it on the other side.

아직 30초 안 됐나? yet|30 seconds|not|has passed Hasn't it been 30 seconds yet?

우리 어릴 때 체육 시간에 we|when we were young|time|physical education|during Back when we were young during PE class,

아직 어려서 체육 시간이 있는 버금이들도 있지만, still|young|physical education|class|having|younger students|there are there are still younger kids who have PE class,

골반 돌리기로 해서 체육 시간 워밍업을 했던 기억이 나는데 pelvis|by rotating|by|physical education|class|warm-up|was|memory|remember but I remember warming up during PE class by rotating our hips.

이거 되게 좋은 동작이거든요. this|very|good|movement This is a really good movement.

허투루 하는 동작보다 carelessly|doing|action Rather than doing it carelessly,

정확하게 원을 그려서 이렇게 골반 주변을 풀어 주시면 accurately|circle|drawing|like this|pelvic|around|loosening|if you do if you draw a circle accurately and loosen up around the pelvis like this,

등, 허리, 복부, 옆구리, 골반까지 back|waist|abdomen|side|to the pelvis you can effectively relax the muscles in the back, waist, abdomen, sides, and pelvis.

전체적으로 근육을 잘 풀어 줄 수 있어요. overall|muscles|well|relaxed|to|possibility|is Overall, it can help to relax the muscles well.

무릎을 너무 과하게 신전할 필요는 없겠죠? the knee|too|excessively|to extend|necessity|isn't there There is no need to excessively extend the knee, right?

다음은 마무리 동작! next|finishing|action Next is the finishing move!

만세 해주시고 앞쪽으로 다리는 골반 너비보다 long live|you do|forward|leg|pelvis|than width Raise your arms and with your legs slightly narrower than hip-width,

좁게 벌린 상태에서 내려갑니다. narrowly|opened|in the state of|goes down lower down.

다시 천천히 올라올 거예요. again|slowly|will come up|is We will slowly come back up.

이끌려지듯이 천장 쪽으로 as if being drawn|ceiling|towards As if being pulled, towards the ceiling.

이번엔 다리를 벌린 상태에서 앞쪽으로 롤 다운해 주시고요. this time|legs|spread|in the state of|forward|roll|down|please This time, spread your legs and roll down to the front.

오른쪽으로 틀어서 잠시 머물러 있을 거예요. to the right|turning|for a moment|staying|will be|be Turn to the right and stay there for a moment.

내 이마랑 발목이 최대한 가까워지는 거에 집중해 주시고 my|forehead|ankle|as much as possible|getting closer|to|focus|please Focus on bringing my forehead and ankle as close as possible.

두 발은 바닥 쪽으로 꾹 붙어 있어야 해요. two|feet|floor|towards|firmly|stuck|should be|be Both feet should be firmly pressed against the floor.

호흡을 크게 마시고 내쉬기를 세 번 정도 진행해 주시고 breathing|deeply|in|exhaling|||approximately|proceed|please Take a deep breath in and out about three times.

그다음에 센터로 왔다가 잠시 머물러 있을 거예요. next|to the center|I will come|for a moment|staying|will be|is Then, you will come to the center and stay there for a moment.

고개와 목에는 힘을 툭 떨궈줍니다. the head|neck|strength|suddenly|relaxes Let your head and neck relax.

다시 반대쪽으로 가서 이마와 발목이 가까이 again|to the opposite side|going|with the forehead|the ankle|close Go to the opposite side and bring your forehead and ankle close together.

다리를 돌렸을 때는 발끝만 살짝 열어 주시면 돼요. the leg|when I turned|at the time|only the toes|slightly|open|you should|be When you rotate your legs, just slightly open your toes.

한 번 더 one|time|more One more time

센터로 와 주시고 발목을 잡을 수 있는 분들은 잡고 to the center|come|please|ankle|can grab|possibility|that is|people|grab Please come to the center and those who can hold my ankles, hold them

내 몸과 다리를 좀 더 가까이 뒀다가 my|body|leg|a little|more|closer|kept Keep my body and legs a bit closer

다시 손을 풀어 주면서 롤 업으로 일어납니다. again|hand|loosen|while|roll|up|I rise Then release your hands and roll up to stand.

끝! 너무 힘들었다. 진짜 end|very|was hard|really Done! That was really hard. Seriously.

여러분 오늘 제가 서서 하는 복근 운동 everyone|today|I|standing|doing|abdominal|exercise Today, I will be doing standing abdominal exercises.

복근 운동이라고 쓰고 abdominal muscles|exercise| What I wrote as abdominal exercises,

약간의 유산소 운동이라고 읽을 수 있는 동작이었는데 slight|aerobic|exercise|read|possibility|being|was movement can also be read as a bit of cardio.

복근과 코어 그리고 유산소 능력을 같이 키울 수 있는 abdominal muscles|core|and|aerobic|ability|together|to develop|possibility|that These movements can help develop both abdominal and core strength, as well as cardiovascular ability.

기초 체력이 좋아지고 싶은 버금이들은 basic|physical strength|improving|want to|students For those who want to improve their basic physical fitness,

이 영상을 꾸준히 해주시면 분명 도움이 될 거예요. this|video|consistently|if you do|surely|help|will be|be If you keep doing this video consistently, it will definitely help you.

오늘 영상이 도움 되셨으면 today|video|help|would be If today's video was helpful,

구독, 좋아요, 알림까지 부탁드릴게요. subscribe|like|notifications|I ask you please subscribe, like, and turn on notifications.

다음 영상에서 만나요. 안녕~ next|in the video|we meet|goodbye~ See you in the next video. Bye~