こんにちは Hello 안녕하세요 Hola\(^ー^)/
まずは、
この期間中のくぅたん(=ﾟωﾟ)ヽ(´∀｀*)
♡♡♡♡♡
★2024.05.19.日
■自重＆2kg*2トレ→700
leg raise50/crunch50
chest fly50/reverse fly50/shoulder press50/arm curl50/kick back50/french press50
clam shell左50/clam shell右50/abduction(外)左50/abduction(外)右50/addiction(内)左50/addiction(内)右50
■副交4レッスン(120min)
♡♡♡♡♡
★2024.05.20月.
■自重＆2kg*2トレ→550
leg raise100/crunch100/chest fly25/reverse fly25/shoulder press25/arm curl25/kick back25/french press25/clam shell L30/clam shell R30/abduction(外)L20/abduction(外)R20/addiction(内)L20/addiction(内)R20\lunge LR交互40/squat20
■副交2レッスン(60min)
♡♡♡♡♡
★2024.05.21.火
■自重＆2kg*2トレ→550
leg raise100/crunch100/chest fly25/reverse fly25/shoulder press25/arm curl25/kick back25/french press25/clam shell L30/clam shell R30/abduction(外)L20/abduction(外)R20/addiction(内)L20/addiction(内)R20\lunge LR交互40/squat20
■副交4レッスン(135min)
♡♡♡♡♡
★2024.05.22.水
■自重＆2kg*2トレ→550
leg raise100/crunch100/chest fly25/reverse fly25/shoulder press25/arm curl25/kick back25/french press25/clam shell L40/clam shell R40/abduction(外)L30/abduction(外)R30/addiction(内)L30/addiction(内)R30
■副交2レッスン(60min)
♡♡♡♡♡
★2024.05.23.木
■自重＆2kg*2トレ→550
leg raise100/crunch100/chest fly25/reverse fly25/shoulder press25/arm curl25/kick back25/french press25/clam shell L40/clam shell R40/abduction(外)L30/abduction(外)R30/addiction(内)L30/addiction(内)R30
■副交2レッスン(60min)
♡♡♡♡♡
★2024.05.24.金
■自重＆2kg*2トレ→550
leg raise100/crunch100/chest fly25/reverse fly25/shoulder press25/arm curl25/kick back25/french press25/clam shell L40/clam shell R40/abduction(外)L30/abduction(外)R30/addiction(内)L30/addiction(内)R30
■副交2レッスン(55min)
♡♡♡♡♡
★2024.05.25.土
leg raise100/crunch100/chest fly25/reverse fly25/shoulder press25/arm curl25/kick back25/french press25/clam shell L20/clam shell R20/abduction(外)L30/abduction(外)R30/addiction(内)L30/addiction(内)R30 /lungeLR 交互40
■交1レッスン(45min)
■副交2レッスン(75min)
♡♡♡♡♡
2024.05.19.日.-25.土.
■膝Ｏ脚反り腰対策
split squatLR10×3set
walking reverse lungeLR交互10×1set
leg raise20×16set
bulgarian squatLR10×1set
plank30sec×7set
quadriceps settingLR5sec×20×4set
towel addiction5sec×20×3set
diagonalLR10sec×3×1set
narrow squat20×1set
lungeLR交互10×1set
leg open10×11set
reverse extension10×1set
chair leg extensionLR10×4set
calf raises two legs stepLR10 ×4set
calf raises one leg step20×3set
back bridge30sec×7set
towelgather100×2
addictionLR20×8set
standing calf raise20×10set
seated calf raise20×6set
peroneus muscle training30sec×4set
seated toe raise20×6set
standing toe raise20×10set
♡♡♡♡♡
それではまた See you later 또 봐 Hasta luego (^_−)/-☆
♡E♡N♡D♡
