Plank challenge for 30 days (feat.basic muscle strength, building core strength) - YouTube |challenge||days|featuring||muscle|muscle|building|core|| Plank-Challenge für 30 Tage (feat.basic muscle strength, building core strength) - YouTube Plank challenge for 30 days (feat.basic muscle strength, building core strength) - YouTube Plank challenge for 30 days (feat.basic muscle strength, building core strength) - YouTube Plank challenge for 30 days (feat.basic muscle strength, building core strength) - YouTube Desafio da prancha durante 30 dias (força muscular básica, construção da força do núcleo) - YouTube Задача планки на 30 дней (базовая сила мышц, развитие основной силы) - YouTube 平板支撑挑战 30 天（特色：基本肌肉力量、增强核心力量） - YouTube 平板支撑挑战 30 天（特色：基本肌肉力量、增强核心力量） - YouTube

안녕하세요 심으뜸 입니다. |Eumdeum|I am Hi, this is Euddeume.

매일하는 플랭크 영상이구요. daily|plank|video This is a video of my everyday plank routine.

30초, 40초, 50초, 60초, 30초, 30초 seconds||||| 30 seconds, 40 seconds, 50 seconds, 60 seconds, 30 seconds, 30 seconds.

총 6세트를 진행할 거고요. total|sets|to conduct|I will I'm going to do six routines in total.

각각 세트 사이 휴식 시간은 10초 입니다. each||between|rest||| Break time between routines is 10 seconds.

시작해 볼게요. |I will try Let's start.

뒤꿈치부터 정수리까지 일직선을 유지한 상태에서 버텨줍니다. from the heel|crown|straight line|maintaining|position|I hold Hold on while keeping a straight line from your heels to the crown of your head.

호흡은 자연스럽게 진행해 주되 복부가 너무 바닥으로 떨어지지 않도록 breathing|naturally|proceed|while|abdomen|||fall|so that not Breathe naturally, but take care so that your belly doesn't fall downward.

계속해서 복부에 힘을 유지해 주세요. continuously|the abdomen||maintain| Keep tightening your stomach.

몸이 바닥에서 계속 잡아 당기는 느낌이 날 거예요. |the floor|continuously|pulling|pulling|feeling|| It will feel like the floor is pulling your body down.

정수리와 뒤꿈치가 서로 멀어지는 느낌을 유지해 주세요. crown|heel|each other|moving away|feeling|maintain| And it will feel like the crown of your head and your heels are getting farther away from each other. Keep that feeling.

잠시 10초 쉬는 시간. a short||| 10 seconds of rest.

이제 워밍업. And then warming up.

2세트 시작합니다. |I start Let's start the second routine.

팔과 어깨로 버티는 느낌보다는 바닥을 밀어내는 느낌을 사용해 주시고요. arms|shoulder|pushing|feeling|floor|pushing away|feeling|using|please use Rather than holding out with your arms and shoulders, you should feel like you're pushing the floor.

중심부 코어근육을 사용하려면 core|core muscles|to use To use your core muscles in the middle,

복부, 엉덩이, 허벅지 안쪽을 계속해서 집중해서 abdomen|buttocks|thigh|inner|continuously|focusing you need to concentrate on using and tightening

조이고 사용하고 느낌에 집중을하셔야 합니다. tightening||feeling|| your abdomen, hips, and the inside of your thighs.

15초 더 버텨 볼게요. ||hold on|I will try Let's hold on for 15 seconds more.

힘들 때마다 계속 계속해서 호흡을 사용해 주세요. |every time|continuously|continuously|breathing|to use| Breathe continuously when you feel like you can't hold on anymore.

5초 4초 3초 2초 1초 휴식. |||||break .5 seconds, 4 seconds, 3 seconds, 2 seconds, 1 second. Rest.

아~ Ah~

저는 휴식시간에도 조금씩 움직임을 넣어 줄 때가 많아요. |break time|little by little|movement|I incorporate||| I move often even in my break time.

굳이 할 필요는 없습니다. necessarily||| You don't need to do the same.

바로 3세트 갑니다. right|| Third routine, right away.

이번에는 50초. This time, it'll be 50 seconds.

엉덩이 조이시고요. buttocks|tighten Tighten your hips.

허리가 꺾이거나 엉덩이가 너무 솟지 않도록 꼬리뼈 안쪽을 살짝 말아주세요. the waist|bending|buttocks||sticking up||coccyx|inside|slightly|roll Keep your inner tailbone rolled in so that your waist doesn't twist and your hips don't rise up.

뒤꿈치부터 정수리까지는 서로 멀어지는 에너지를 잊지 말아 주시고요. heel|crown|each other|diverging||do not forget|not| Don't forget the energy that keeps the crown of your head and your heels far from each other.

어깨에 힘이 들어가는 분들은 복부, 갈비뼈 그리고 팔꿈치를 shoulder|tension|tensing|those|abdomen|ribs||elbow If you can't help but use your shoulders, try to pull in

배꼽 쪽으로 살짝 끌어당겨 주는 느낌을 사용해 주세요. navel||slightly|pull|||use| your abs, ribs, and elbows to your belly button.

잘 하고 있어요. You're doing good.

계속해서 호흡을 내쉴 때마다 복부는 납작하게 continuously|breathing|exhale|every time|abdomen|flat When you breathe out, your stomach should be flat

키는 커지는 느낌. height|growing|feeling and you should feel like you're growing taller.

5 4 3 2 1 휴식. break 5, 4, 3, 2, 1. Rest.

가장 고비! biggest|critical point Now the hardest part!

60초가 남아 있어요. thatched house|remaining| 60 seconds.

준비 Ready.

시작! Start!

처음부터 팔과 어깨 힘을 많이 쓰면 60초를 버티기 힘들어요. |arms|shoulder|||||holding out| If you use your arms and shoulders too much from the start, you won't be able to hold on for 60 seconds.

힘들더라도 배꼽을 척추로 당기고 even if it is hard|belly button|to the spine|pulling I know it's hard, but pull in your belly button to your spine

배가 바닥에서 멀어지는 느낌을 쓰면서 the boat|the floor|moving away|| and concentrate on getting your belly farther away from the floor.

허리는 길어지고 엉덩이는 조여지고 |is lengthening|buttocks|tightened Your waist grows longer, and your hips tighten.

허리랑 엉덩이가 예쁜 일자 모양이 나도록 waist||pretty|straight|shape|so that Take care of breathing and keeping your body in line

계속해서 호흡과 몸의 선 모양을 신경 써서 만들어 주세요. continuously|breathing|body|line|shape|nervous|paying attention|| to let your waist and hips be a straight line.

절반 왔어요. half| We're half way there.

허벅지 안쪽 조이고 복부 조이고 thigh|inner|tightening|abdomen|tightening Tighten your inner thighs and abs.

목 길어지고 턱은 당겨주고 neck|lengthening|jaw|pulling Your neck grows longer. Pull in your chin.

10초 남았습니다. |left 10 seconds left.

뒤꿈치가 너무 내려가지 않도록 까치발을 유지해 주세요. heel||go down||tiptoes|maintain| You need to be on your tiptoes so that your heels don't fall.

휴식. rest Rest.

이제 30초씩 2세트를 더 진행해 볼 거예요. |seconds|||I will conduct|| Now we're going to do two more routines, for 30 seconds each.

준비해 주시고 시작. |please| Ready, start.

60초를 진행했기 때문에 30초는 한결 쉬운 느낌이 날 수 있어요. seconds|I was conducting||seconds|relatively||feeling||| Since we did 60 seconds, 30 seconds will feel a lot easier.

계속해서 코어 근육을 활성화시키기 위해서 continuously||muscles|to activate| To activate your core muscles continuously,

호흡을 사용해 주시고 복부를 조이고 breathing|using||abdominal| breathe and tighten your abs.

엉덩이와 허벅지 안쪽을 사용하는 것도 잊지 말아 주세요. buttocks|thigh|inner|using||forget|not| Don't forget to use your hips and inner thighs.

5초 4초 3초 2초 1초 휴식. |||||break 5 seconds, 4 seconds, 3 seconds, 2 seconds, 1 second. Rest.

저는 더 힘들어하고 있네요. ||struggling|I am I'm having a tougher time.

자 힘을 내서 마지막. I||to exert|last Keep it up. Now the last routine.

갑니다. Let's go.

있는 힘을 다해서 최대한 몸을 ||with all|as much as possible|body Muster all your strength so that

정지 화면처럼 움직이지 않으려고 노력해 볼게요. stop|a still image|I will try not to move like a still image.|not to|I will try|I will try your body doesn't move, like a still photo.

복부 더 꽉 조이고 허리 꺾이지 않고 허리 길게 하고 abdomen||tight|tightening|waist|bending||waist|long| Tighten your abs more. Keep your waist long so that it doesn't twist.

엉덩이는 살짝 말아줍니다. buttocks|slightly|curves Roll in your hips a little.

정수리부터 뒤꿈치까지 멀어져요. crown|heel|I am moving away The crown of your head is getting farther away from your heels.

4초 3초 2초 1초 땡~ ||||ding 4 seconds, 3 seconds, 2 seconds, 1 second. Finished!

구독, 좋아요, 알림, 댓글까지 subscription||notifications|comments Subscribe, like, set the notifications and leave comments

매일매일 하세요. every day| Do it everyday!

- 안녕. - 수고했어요~ |thank you for your hard work -Bye. -You did a good job~