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 ^^
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.
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
- 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.
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 :)
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
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)
- 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
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 !!
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?
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.
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
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 😂
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🔥🔥🔥🔥
It is quite hard to finish 3 sets,I start for a short while and than take a rest, and finally it’s doneee!!!
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!!
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👍
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!
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*
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)
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.
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. 💪
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