ȥȥΡ

蝹伣żȥפȡָʸӶפȡ֤¾פξܤƤޤ

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Ŷڥȥ100δ

Pushup(Ω)
Narrow Pushup
Palm Push
12Palm Curl
23Palm Extension
24Crunchʢڡ
25Knee Touch Crunch
40Drawing
59Palm Pull
60Tube Lat Pull Down
64Towel Lat Pull Down
77Squat

蝹伣żȥ캬ԢϤ꤭夦Υȥ

Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

ּŶڥȥ˱äơڥȥ줷ƤޤPalm Pullp61ˤˤĤơPalm Push εա

ĤǤɤǤǤڥȥ졣깭ϰϤζռХåȤ⹭Ȼפޤ˸̤ΤضΤ褦Ǥ

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ּŶڥȥ˱äơڥȥ줷ƤޤPalm Extensionp42ˤˤĤơPalm Curl εա

ĤǤɤǤǤڥȥ졣ExtensionlȸƤ٤о¦ӤˤʤꡢӻƬåȤȤȤˤʤǤ礦١ʸʤнȤȤˤȤƯ¦ӤƬʤɪζڷä뤳Ȥˤʤޤ

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ּŶڥȥ˱äơڥȥ줷ƤޤPalm Curlp38ˤˤĤơ

ĤǤɤǤǤڥȥ졣CurlȸƤ٤в¦ӤˤʤꡢƬʤɪζڷåȤȤȤˤʤǤ礦١ʸʤнȤȤˤȤƯ¦ӤӻƬä뤳Ȥˤʤޤ

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ּŶڥȥ˱äơڥȥ줷ƤޤPalm Pushp35ˤˤĤơ

֤ĤǤɤǤǤפȤåե졼ԥåζڥȥ졣פФȤĤǤǤΤΥåȤǤξ碌ΤȤФפäƤޤ岼դ˹碌ȤΤ⥢ʤǤ͡

˥ץ褦Ǥ

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ּŶڥȥ˱äơڥȥ줷ƤޤDrawingp50ˤˤĤơ

ʢڤäȤCrunchȿ̤Τ褦ʥȥ졼˥󥰤ʤΤǤ礦кƵˡåȤȯŸƤǽΤȥ졼˥󥰤Ǥ

ˤοͤˤᤷƤȥ졼˥󥰤ʢڡCrunchˤǤʢڡʤζϡˤդС㤨ʤƤкˤʤĤǤ⡢ʤ⤪ʢϤƤۤǤCrunchäƤƤ⡢㤨нŤʪ夲ȤʢڤϤʤ;̣ޤ

ʢޤȡϾ˹ԤޤơʢƵۤȤƤ©Ǥ֤ˤʤޤĤޤꡢDrawing򤷤ƤȤʢƵۤȤƤǤä֤ǤǤԻ׵ĤʤȤˤܤǤϡ©˴ؤƥΡȤǤ©ߤΤǤǤΤۤȤ⤢ʤΤ

Drawing֤Ǥ©ۤȤϤǤޤʢǤϵۤޤ󤬡ʤۤΤǤ饸ʤɤǤϡֶ򳫤פɽƤ褦Ǥ򿭤Фʼ㴳ȿ餹ˤơϾ夲ޤϾ夲ΤϺǽϰռŪˤΤ񤷤ΤǤФȸùˤĤƾ夬ޤǿƵۤΤ饸Ǥ

ʢǤڤƱ˶Ǥ礭©ۤΤ󥰥֥쥹åȤǤåȸ̤ϳΤˤȻפޤʤ餻ޤνŤޤ

Υȥ졼˥󥰤ϤĤǤɤǤǤޤ顢ƤäƤ˥塼ˤƤޤ󡣻פФȤˤ褦˿Ƥޤ

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ּŶڥȥ˱äơڥȥ줷ƤޤKnee Touch Crunchp45ˤˤĤơ

Crunchǡξξ֤ɨޤǥ饤ɤСǤ

ޤǷ빽夬äƤȻפäƤΤǤɤƬ夬äƤ褦Ǥξɨ˥å뤳ȤǡƬϤɤ츪夬äƤʤХˤʤޤɨξؤüɤϤȤޤǤ夬ʤΤǤ빽ĤǤ

ɨο椯餤ޤǤϹԤġ

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ּŶڥȥ˱äơڥȥ줷ƤޤTube Lat Pull Downp61ˤˤĤơ

Towel Lat Pull DownäƤޤȤΤɤä롣餹ˤդɤΤǤȥ졼˥󥰤Ƥ봶ʤʡĤȻפäƤޤפڤĥʤйضڤ˸Ǥ礦ʤ˰ĥʤƤ⤳Υȥ졼˥󥰤ϷȤƤΩޤ⤽⥿ϰĥΤʤǤޤäΤʤ

ʤȤͤƤʤŴŹΥ若󥻡ӥХޤʤɤĥ뤿˺줿ΤǤ顣

ˤ顢ƻѤ˥ݤȤΤޤˤäꡣǰ⤷äƤޤ()

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ּŶڥȥ˱äơڥȥ줷ƤޤNarrow Pushupp34ˤˤĤơ

PushupΥХꥨΤҤȤĤȻפޤ#01PushupϡޤǼʬäƤΤξδֳ֤򹭤ΤǤФƤ褦ʴƿϤ褤ΤǤ

NarrowʤΤǡФϤޤ󡣶ڡǤǤȤΤϥåȤʤΤǤ礦Ȥ褦ʵˤʤޤ

ơȥ졼˥󥰤ȤƤθ̤Ǥ㤭ĤǤ֥ҥˤ褦˶ʤƤҥ򤷤äʤ뤬ݥȡפȤΤǤʤޤƤޤǤޤǡۤɤۤɤνǻߤ᤿Ȼפޤ

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ּŶڥȥ˱äơڥȥ줷ƤޤSquatp70ˤˤĤơ

ޤư­ο͸Σ֥ץԤäƤޤСڡΣ֤塦ڤϵ٤ߡ٤ߤڤȤΤʳŪ餷٤ߤΤϤ꤬ΤǤ٤ߤ˺ƤޤGoogleϤơޥۤ˶Ƥ餦Ȥˤޤ

SquatʥåȡˤϡСΥ˥塼203åȤޤ

PushupCrunch¤ǡפʻܤȾҲ𤵤Ƥޤ

ĤǤϡϤ줬֤ĤΤǤʤ¿(ToT)/~~~
åȤȤʤäƤܻƬڡľ¦ֹ¦ˤϺʡˤζʤΤǡ٤ɬפʤΤǤ礦

ѷɨɤʤɤˤɨˤˡäƤơͽɤ뤳ȤڤǤ

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