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[다이어트 기획 1편] 진짜 4주만에⁉️ 홈트레이닝으로만 11자 복근 만들기 도전🏃🏻‍♀️

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안녕하세요 ^^ 유리에요! 💖 제가 4주동안에 걸쳐 11자 복근 만들기에 도전을 했어요! 오늘 영상에서는 2주까지의 변화를 보여드렸구요, 다음주에 올라올 영상에서는 11자 복근 완성된 모습을 보여드릴거에요 ^^ 벌써부터 너무 설레용~~🙈🙊 구독과 좋아요 많이 많이 부탁드릴게요 ^^ 식단 (4주) 1주: 일반식 위주/ 갑작스런 절식이나 식단 변화보다는 식사의 양을 줄이는 방향으로 식단 조절 (밀가루, 술 금지!) 2주-3주: 1일 1끼 다이어트식 (샐러드, 닭가슴살, 과일 등)- 나머지 2끼 역시 현미밥 (혹은 잡곡밥 등) + 단백질 (주로 닭가슴살) + 야채 위주로 구성해서 식사 4주: 3주 후 변화 정도를 확인한 후, 복근의 선명도나 체지방 감량 정도에 따라 2,3주차 식단을 지속하거나 1주차 식단으로 돌아가 점차 일반식으로 돌아가는 방법으로. 운동 Week 1 (복근 집중) - 레그레이즈 (초급자 버전, 10회)/ 시티드 니업 - 플랭크 단계별 적용 (30초/ 1분/ 1분 이상)+ 사이드 플랭크 등 변형 동작 포함 - 크런치/ 사이드 크런치 각 10-20회씩 - 트위스트 사이클 + 크로스 / 시저 킥  왕복 20회 정도 Week2 - 마운틴 클라이머 (30초) 레벨에 따라 20초에서 시작 가능 - 버피 30초 (레벨에 따라 푸쉬업을 넣느냐 안 넣느냐 조절 가능, 20초 시작) - 점핑잭 30초 하이니업 (제자리뛰기 ) 30초 - 각 구간간 10초간의 휴식 Hi, I'm Yuri from South Korea. https://goo.gl/rtZik2 I've challenged to make 11 abs in 4 weeks. In this video, you're going to see how my abdomen's changed in 2 weeks. and for the next video, you'll see the whole 4 week's change Please subscribe and like this video :) Diet 1st week : normal meal that you used to eat but less than usual. (no flour or alcohol) 2nd - 3rd week : 1 meal a day - salad, chicken breast, fruits 2 meals - brown rice + protein (chicken breast) + veggies 4th week : depending on your progress you can either keep doing 2nd~3rd week's diet or go back to the first week's diet Workout Week 1 (Abs) - leg raises, Seated knee up (10 reps / 30secs rest) - Plank (30secs. if you can do more, do 1 min or 1 min+) / side plank - Crunches / Side crunches (10 reps / 30 secs rest) - twist cycle + cross / scissor kicks (20 times) Week 2 - Mountain climber (30secs) you can do 20 secs if it's too hard for you - Burpee (30 secs) - jumping jack (30 secs) - high knee ups (30 secs) * 10 secs rest in between each workout
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Text Comments (2195)
온미Onme (20 days ago)
안녕하세요 ^^ Hello guys 정말 많은 분들이 궁금한 점을 남겨주셔서 QnA 영상을 준비해봤습니다 ^^ Lots of people have commented their questions so here's the QnA video for you ^^ Please like and subscribe to this channel ^^ 구독과 좋아요 많이 많이 부탁드려용 !! https://www.youtube.com/watch?v=pGn4IRdG7Pk
요링{퓨뽕러} (2 days ago)
한국인 나밖에 없는듯 ))))외롭
Silvia Gomes (7 days ago)
Top
Silvia Gomes (7 days ago)
Very well
John Doe (14 days ago)
The Lord Jesus Christ is coming back soon. Seek Him with all your heart until you find Him. I've seen Him and He's real. Warn everyone that these are the last days.
Miel Lemus (15 days ago)
Hola amiguita :3 solo queria que supieras que una latina te sigue, y soy yo :3 Amp tus videos ♡
Shareylis Gonzalez (10 hours ago)
dont do this exercises while being on your period. i couldn’t even stand up the next day because of how bad the cramps were oof.
karil1004 (11 hours ago)
haha your editing . I'm trying this later lol
Ishbel Campbell (15 hours ago)
She has too much fat? Skinny but too much fat? Fuck off she's doing great Jesus Christ man
Gaby Costa (16 hours ago)
Please do Portuguese subtitles please
SlimeItUp (17 hours ago)
Today it was my 5th day everything was going so well but then my sister was having pizza and asked me if I wanted some I said no but the smell of it was irresistible so I ate half of the pizza. Is this going to affect my results?
가윤 가윤 (21 hours ago)
이거 생각보다 효과 되게 좋아요ㅠㅠㅠㅠㅠ 물론 사람마다 다르겠지만 저는 먹는거 다 평소대로 먹으면서 누울 때마다 조금씩 하고 쉬고 하고 쉬고 반복하고 다리 운동도 해주니까 오늘 4일 지났는데도 윗배 단단해지고 11자 모양 잡혀가면서 살 쏙빠졌어요 처음에는 진짜 배땡기고 아팠었는데 계속 꾸준히 하니까 아픈거 하나없네요 완전 추천합니다...
온미Onme (8 hours ago)
안녕하세요!! 댓글 남겨주셔서 정말 감사합니다 ^^ ㅎㅎ 자주 놀러와주세용~~
Katherine Lau (22 hours ago)
I'm doing this! I'm 163 cm (5'3) and 50 kg (110 lbs) Day 1- I did 2 sets of this and also did 30 toe touches, I ate as usual and didn't reduce my portion.. I ate spaghetti for breakfast although she said to not eat flour based foods lol. Day 2- my stomach kinda aches from yesterday's exercise but it's not that painful! Also i find doing this workout a bit harder than yesterday's workout.. maybe because I'm finally doing it right? I only did 2 sets of this + 2 sets of 30 toe touches (because was so painful plus I didn't aim for immediate result anyway)!! For food I didn't reduce my portion (again lol) however I skipped lunch since I drank bubble tea.
katity (1 day ago)
this cracked me up😂😂😂💖
Makayla Nguyen (1 day ago)
Do we have to do 3 sets of the workout
Vhea Salas (1 day ago)
Is it the same routine over the one month course? Can you do another vid if you added something in your routine?
TAE KIM (1 day ago)
2:23초 강아지 뭔가웃기네욬ㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋ
온미Onme (8 hours ago)
안녕하세요 ^^ 댓글 감사합니다 ㅎㅎ
Albane (1 day ago)
" No alcohol " well my student life can't live without it so nah.
Nico Blackwood (1 day ago)
Why’s the dog censored tho?
dowip dope (1 day ago)
My stomach is the same from her the before. me and my friend went to travel and go for a bike for freaking many hrs. When i went home i have a habit checking my stomach and see the result from what he posted after😂 im amaze but it just last for a 2days though hahahaha
Njed Otib (1 day ago)
Wooow
yan yan (1 day ago)
I need this.. well actually i am reallyyyy skinny but i have bloated stomach..
I 1U (2 days ago)
와 비포 완전 저라서 자극되네욥.....,,,, 마른비만,,,,,, 학생이라 밀가루끊기 힘들어서 슬프네요ㅠㅠㅠㅠㅠ
*san yeontan* (2 days ago)
Aquí está tu comentario en español puerk!!
oH mY GOD YOUR DOGS ARE ABOUT TO KILL ME WITH CUTENESS
Arina Alimova (2 days ago)
Ща бы попку собаки цензурить
Monika Monika (2 days ago)
Imma do this for 4 weeks like her. I have more body fat so im not expecting abs i just want a flat stomach for now lol. Imma eat whatever I ate before, just smaller portions and no soda, junk food and that shiz. Also doing 15minute HIIT workout and sometimes jump rope. P.s imma update weekly. Before : 165cm 65kg After : _________ Week 1 : work in progress 😂
29oct (2 days ago)
Hello everyone I’m doing this routine starting from today, I’m 161cm and about 47kg. I’ll update everyday after I finish this routine. Please give me a like if you want to know my results. Thanks🔥🔥🔥🔥 Day 1 It is quite hard to finish 3 sets,I start for a short while and than take a rest, and finally it’s doneee!!!
Jodyn Chua (3 days ago)
Will our legs lose weight too??
Me mieeeee😂😂😂😂
Allenairam Veraus (3 days ago)
I want a routine to get strong and toned arms. I want toned arms, without too much hanging skin.
Emilee Stevens (3 days ago)
okay so i speak english and i appreciate the english subs cuz i fell in love w ur channel❤️😂
온미Onme (3 days ago)
omg thank you very much !!! ^^
jonnie gummybear (4 days ago)
who wanna do it with me? :D
Sky Tube (4 days ago)
I am so doing this today i will Let You guys know what happens lol
Perv Rash (4 days ago)
Are there any stretching exersices for you're abdomen before the workout?
Fidem (3 days ago)
+Perv Rash Hmmm... Maybe this video will help then: https://youtu.be/v0ELTWpEGSk
Perv Rash (4 days ago)
+Fidem Ik but it's so painful😭
Fidem (4 days ago)
Nah girl you're aren't going to die from this lol.
Hanl청월 (4 days ago)
한국분 계시나요...?
온미Onme (3 days ago)
저요!! ㅋㅋ
Odha Nrz (4 days ago)
I tried this work out and two other exercises for a week now and I just want to share with u guys. I'm not fat, just hve some belly fat on my stomach and after a week doing this my belly fat decreased (but still there, after I eat something lol) and I have abs, it barely seen, but I can feel it if I touched it and I plan to keep doing this.. I know this is so hard guys, but it's worth it!! Believe me!! Thank u for shared this video! thumbs Up!!
Fidem (3 days ago)
The hardest part for me are the bycicle exercise and the diet. Lmao I've been always hungry so this is kind of a torture 😅.
홍종현. (5 days ago)
ㅋㅋㅋㅋㅋㅋㅋ 할만한데? 했는데 이렇게 2세트를 더하세요!! 에서 아...
chubbycheekchild (5 days ago)
Where did you get your leggings ?
Madalina Ailenei (5 days ago)
So nice! Now I can understand how to do it in the correct way. Thanks you are amazing 😉
Naye나재리 Lii (5 days ago)
Sub español please 😢😢😥😔
Najjy Bagadiong (6 days ago)
This is really helpful!
Johanna Sweet (6 days ago)
Ahh I'm the same way, I never really get fat except for in my tummy, and it looks weird because the rest of me is so skinny😂 I haven't worked out regularly since this past basketball season and I've been meaning to start exercising again, thanks for the motivation👍
Kai (6 days ago)
I'm gonna start today, I hope I will have nice result! I don't have a coach and that's a little boring and stressful because I don't know if I am doing it well, but anyways, I'm still gonna try, I really want to have a nice body!
사이안 (6 days ago)
ive never seen a korean with a big dog omg how adorable 😍
온미Onme (5 days ago)
Thank you for your comment ^^
사이안 (6 days ago)
AND THE LITTLE PUPPY CAME OUT OF NO WHERE IM GOING TO CRY
gabriela (6 days ago)
so i started doing this today and i almost throw up... i think i'll do only one set for today...
gabriela (4 days ago)
+Fidem i did only the set in the video. and i don't do any p.e (only when i need the grades) and i don't remember of i ate something... probably not i think i wasn't hungry but i drank a lot of water
Fidem (4 days ago)
You did only the set on the video? That's worrying. Do you do P.E. often? Please remember to eat something before doing this and drinking water if needed.
Hannah (6 days ago)
Hi yuri, could you show up how to do the mountain climbers, burpees, and high knee ups?
ikigai x (6 days ago)
This is inspiring . I used to workout regularly but stopped because of depression now I want to get back on track
Alyssa P (7 days ago)
How does she have such good formmmm???😫😫
Integra Wingates (7 days ago)
Im skinny too and i have a little belly fat, im trying this workout right now and im dying welp
aesthetic clouds (3 days ago)
m e
Sally b (7 days ago)
M watching this for dogs
lk07 (7 days ago)
What she put in the description box it's not the same of what she did in the end of the video for the 2nd week, what I do?
애니보다머지 (7 days ago)
언니 너무 건강해보여서 부러워요...!
Tay Jerica (7 days ago)
3rd week we can eat 2 meal a day? brown rice (can we have mixed brown rice and low GI rice instead?) chicken breast + veggies
Tay Jerica (7 days ago)
2nd week : 1 meal > salad+ chicken breast+ fruits only 1 meal a day ?
Fidem (4 days ago)
What? Only 1 meal a day? That's gonna fuck up your health. Just have less proportions...
Tay Jerica (7 days ago)
1st week : regular meal as in the amount of times u eat ? but lesser portion?
Tay Jerica (7 days ago)
do we have to work out at 3~4 week?
anny chua92 (7 days ago)
My stomach is like a 5 months pregnant woman. No way I will be looking like that in 4 weeks lol
R.E M (8 days ago)
Hahhaaa i am focus with that mommy dog 🐕 so cute
serenity/I LOVE K-POP (8 days ago)
5:14 lol 😂
Tykira (8 days ago)
I wish I could play with the dogs while they work out. 😂
The Tea (8 days ago)
Im gonna start this today and update everyday.. *Btw, im 5’3 ,, i dont weight myself because i prefer to focus on how i look rather the number on the scale, but im average weight except most my fat goes around my lower body* 1st day: So basically i done the workout, it was a little difficult but i finished it, and the diet isn’t that bad i dont think. Day 2: my stomach is quite sore when i tense it from yesterday, im going to do my workout in a few hours.,,,, I finished it and now everytime i tense my abs its veryy sore. I was tempted to give up during the workout because it felt harder then yesterday.. im going to go take a run aswell👏🏽( i do this often)
Poporo Cute (8 days ago)
Yuri snsd ?
Tarina Ka (9 days ago)
1 주일에 몇 인치입니까?
dao tut (9 days ago)
หมานางน่ารักอ่ะ เฝ้าเจ้านายตลอดเลย
St. Paul (9 days ago)
Пиздец.....
MeliyBelly (9 days ago)
Her "chubby" body is my ideal body lol
Rocio Martinez (9 days ago)
Esto en realidad sirve? Llevo 1 semana apénas
Rocio Martinez (9 days ago)
Les diré mis resultados en el the last day
슈가타운 (9 days ago)
ㅋㅋ겁나웃김 이거보면서 운동하면 재밌어여 여러분
MissMaggieLicious (9 days ago)
The big dog so beautiful !!!! 😍😍😍
杏瑶 (10 days ago)
5:23 so cute!
How iis thAt fat she bearly has a tummy
ervaer O (10 days ago)
Go and watch NCT127 - Regular MV💚💚
123 Banana (10 days ago)
예쁘다! ❤️😉
ana e isaac cardoso (10 days ago)
너무 피곤해서 피곤해.
mila nesa (10 days ago)
I want to lose weight in my arms and legs but I dont know how :( please help me :(
Fidem (4 days ago)
Do flexing and leg excercises more often and eat healthier in slightly less proportions.
what breed is this dog?
You are so cuteee 😍😍
최자선 (10 days ago)
아 겁나이뻐 강아지~~
igot7-lu (10 days ago)
Your before is me after eating a big meal xD and your after is if i keep doing abs and ate nothing 😂 i have abs if i flex but it's still fat showing when i don't, cause I dont really diet..but i dont eat much junk either.
RAWAN M.D (10 days ago)
والله ما ادري اشجابني اهنا😂😂😂 I'm from iraq and i love korea sooooooooooooooooooooooooooo much💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗
Yue y (11 days ago)
Just want to say your doggos are so cute
우진 쪼아 (11 days ago)
강아짘ㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋ
Smol Cat (11 days ago)
I like how the dog's junk gets censored out 😂
세비SEVI (11 days ago)
좋은 방법을 알았네요! 감사합니다ㅜ 저도 그렇게 날씬하게 될수있을까요ㅜ
maya SB (11 days ago)
Lo ame XDno entendi nada pero lo ame
j e s s i c a (11 days ago)
No mames, llevo haciendo esto como por ya una semana (o más :v) y ya mi abdomen está plano :0 (aún falta algo, pero les juro que cambió un chingo xd)
Lennis R (11 days ago)
So is it the workout in the description or the workout in the video?
Acikgöz Züleyha (8 days ago)
So im gonna try this because i have always loved these kind of abs and why not give it a try 16y.o 1.59m and 58.7 kg (i dont know the englisch messurements sorry) Day 1: the first day was kinda hard but otherwise not but i can definitly feel it burning and i think i can feel my "old" abs again (i trained taekwondo for 7 years but droped it 3 years ago. I hope i will still have the motivation because im lazy as hell. Day2: 57.1kg (how the hell??) And 1.59m It hurts bad hahaha but i kinda think something begins to happen my stomach still aches from yesterday and now its worse i hope it wont hurt tomorrow like this and i cannot see results yet but it burns like hell. Stay motivated💪 Day 3: sorry gotta skip the 3rd day because it was an exhausting day but i will hopefully do this workout tomorrow. Day 4: 57.1kg and 1.59m So I did it! It was so easy today but I cant see any results but I wont give up. I hope I get to the results I want because I love that kind of abs. 💪
Minal. S (11 days ago)
Your so beautiful 😍 😍😍😍😍😍😍😍😍😇
Anna Saan:3 (11 days ago)
In week two the moutain climber etc. How many series i have to do one or three?
스토잌소스 (11 days ago)
한국인이 없다...!!! 진짜 영상보면서 다이어트 자극되고 갑니다....ㅠㅠ
성정은 (11 days ago)
전..몇일이나 운동을했는데... 하체만 자리잡고있고 상체는 아직도 뱃살이... 하 몸은 쑤시고아픈데 어떻게해야되죠? 전 헬스 안다니고있어요
Lưu Yến (11 days ago)
What about time/reps to practice Bicycle??
윰블 (11 days ago)
2일차!
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
Thief game (12 days ago)
*제가 여기서93kg였는데 4달만에 39k감량했어요!!* 진짜 눈물 나는줄알았어요ㅠㅠ😂 http://dolwe.me/t5mq56mz2g #이지컷다이어트
박예솔 (12 days ago)
Day1 뒤지꺼같아요 ㅠㅠㅠ 그래도 화이팅 !!

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