¹«·á ·¹º§Å×½ºÆ® ¹Þ°í °­»çÆò°¡ ³²±â¸é 1,OOO¿ø ÄíÆù Áï½Ã Àû¸³!

Ȥ½Ã »çÀÌÆ®¿¡¼± ãÁö ¸øÇÑ ±Ã±ÝÇÑ Á¡ÀÌ ÀÖÀ¸¼¼¿ä?
³²°ÜÁֽŠÀ̸ÞÀÏÀ» ÅëÇØ ´äº¯ µå¸®°Ú½À´Ï´Ù.

¹®ÀÇÇϽŠ³»¿ëÀÌ ¹®ÀÚ·Î ¹ß¼ÛµÇ¿À´Ï
¿¬¶ôó¸¦ ³²°ÜÁÖ¼¼¿ä.
¾÷¹«½Ã°£ ¿ù~±Ý ¿ÀÀü9½Ã~¿ÀÈÄ6½Ã
(Á¡½É½Ã°£ ³·12½Ã~¿ÀÈÄ1½Ã)

¿µÀÛ±³Á¤ °Ô½ÃÆÇ

¿µ¾î ¸»Çϱâ¿Í ¾²±â¸¦ µ¿½Ã¿¡ Àâ´Â´Ù!

ÀڽŠÀÖ°Ô ¾µ ¼ö ÀÖ´Â ¿µÀÛ¹®À» À§ÇØ ÆÄ¿öÀ×±Û¸®½¬ ¼ö¾÷À» ¼ö°­ÇϽôÂ
ȸ¿ø´Ôµé²² ¹«·á·Î Á¦°øÇص帮´Â ºÎ°¡ ¼­ºñ½º·Î, Àü¹® ºÐ¾ß¸¦ Á¦¿ÜÇÑ ÀÚÀ¯ ÁÖÁ¦
¶Ç´Â °­»ç´ÔÀÌ ³»Áֽô °úÁ¦¸¦ ȸ¿ø´Ô²²¼­ ¿µ¾î·Î ÀÛ¼ºÇØÁֽøé,
´ã´ç °­»ç ´Ô²²¼­ ¡®¹®¹ý ¿À·ù ±³Á¤¡¯ °ú ¡®´õ ³ªÀº ¿µ¾î½Ä Ç¥Çö¡¯À¸·Î ±³Á¤ÇØÁÖ´Â
¼­ºñ½º ÀÔ´Ï´Ù.

When was the last time you felt proud of yourself?

ÀÛ¼ºÀÚ: ±¸*Á¤
2024-10-25 477

ȸ¿ø´ÔÀÇ ¿µÀÛ¹®

The last time I felt proud of myself was 1 week ago. I did a Flank posture, which is a type of muscle training. Now a day, I got injury of my right ankle. Actually I injured this last summer vation, maybe 3 month ago. But my ankle wasn't get better so I had to decide not to run or other aerobic exercises even though I am a kind of person who only like to do aerobic exercies better than muscle traninig. I can not help doing some muscle train because of my ankle injury. So I tried to do muscle training without using my ankles. The best exercise for me now is Flank. So I did it. For the first time, it was really hard to endure more than 10 minutes. I got "slipped disc" about a years ago, I couldn't do bend my back round. I have to do exercise in limited postures because of the back pain. Flank was good for me but it isn't easy to continue. It really bothered me to keep going every day. But I kept doing it every day step by step. Finally, a week ago I could do Flank for more than 2 minutes

°­»ç´ÔÀÇ Ã·»è±³Á¤ ³»¿ë

Hello, Ms. Emma! I know that feeling. Whenever I do planking, a minute feels like forever! That's a great achievement you had. Your hard work paid off. Thank you for sharing!
-T. Sonny
The last time I felt proud of myself was 1 week ago. 
>>Correct!
I did a Flank posture, which is a type of muscle training. 
>>I did a plank posture, which is a type of muscle training. 
Now a day, I got injury of my right ankle. 
>>Recently, I got my right ankle injured.
Actually I injured this last summer vation, maybe 3 month ago. 
>>Actually, it was last summer vacation around 3 months ago.
But my ankle wasn't get better so I had to decide not to run or other aerobic exercises even though I am a kind of person who only like to do aerobic exercies better than muscle traninig. 
>>But my ankle wasn't getting better so I had to decide not to run or do other aerobic exercises even though I am the kind of person who only likes to do aerobic exercises than muscle training. 
I can not help doing some muscle train because of my ankle injury. 
>>I can't do muscle training because of my ankle injury.
So I tried to do muscle training without using my ankles. 
>>Correct!
The best exercise for me now is Flank. 
>>The best exercise for me now is the plank.
So I did it. 
>>So, that's what I do.
For the first time, it was really hard to endure more than 10 minutes. 
>>The first time I tried, it was so hard to endure for more than 10 minutes.
I got "slipped disc" about a years ago, I couldn't do bend my back round. 
>>I also have a slipped disc years ago so I couldn't bend my back.
I have to do exercise in limited postures because of the back pain. 
>>I have to exercise in limited postures because of the back pain.
Flank was good for me but it isn't easy to continue. 
>>Plank was appropriate but it isn't easy to keep going.
It really bothered me to keep going every day.
>>It bothered me a lot to keep going every day.
 But I kept doing it every day step by step. 
>>Correct!
Finally, a week ago I could do Flank for more than 2 minutes.
>>Finally, a week ago, I held a plank for more than 2 minutes.

¹øÈ£ Á¦¸ñ ±Û¾´ÀÌ °ø°³ »óÅ µî·ÏÀÏ Á¶È¸¼ö
140178 My homework ÀÌ*µµ ¿Ï·á 2024-10-01 637
140177 What are the benefits of having hobbies? À±*¿ø ¿Ï·á 2024-10-01 0
140176 Giving advice ¹Ú*°æ ¿Ï·á 2024-10-01 717
140175 What are the best and worst things about October for you? Â÷*Áø ¿Ï·á 2024-10-01 475
140174 Homework ±è*¿ì ¿Ï·á 2024-10-01 1
140173 homework ½É*Áø ¿Ï·á 2024-10-01 1
140172 Which athletic sport is worst for children. Why? Â÷*Çõ ¿Ï·á 2024-10-01 446
140171 Do you always do what you want? Why or why not? ÇÑ*¿¬ ¿Ï·á 2024-10-01 630
140170 When shopping, do you often look for cheaper alternatives? ±è*¸° ¿Ï·á 2024-10-01 698
140169 Homework ¿À*Çö ¿Ï·á 2024-10-01 1
140168 What is the importance of meeting the deadline? ±è*¼± ¿Ï·á 2024-10-01 596
140167 cell phone ¹Î*Á¤ ¿Ï·á 2024-10-01 1
140166 For perfect writing ÃÖ*¿¬ ¿Ï·á 2024-10-01 541
140165 30sep2024 ±è*¶ó ¿Ï·á 2024-10-01 458
140164 Homework ±è*´Ô ¿Ï·á 2024-10-01 322
140163 If you had an extra hour each day, what hobby would you spend it... ÀÓ*¹Ì ¿Ï·á 2024-10-01 325
140162 Homework ±è*¼­ ¿Ï·á 2024-10-01 0
140161 Does music have the power to change your mood? How does music... ¿À*¹Î ¿Ï·á 2024-09-30 332
140160 Is it more important to be liked or respected? Why? ±è*¼ø ¿Ï·á 2024-09-30 460
140159 Homework ±è*¿ì ¿Ï·á 2024-09-30 1

HOW TO USE IT?

[¸¶ÀÌÆäÀÌÁö > ¼ö¾÷ ³»¿ë º¸±â > ÇнÀ Ķ¸°´õ > ¿µÀÛ±³Á¤ ¹öÆ° Ŭ¸¯]

¼ö¾÷ Ƚ¼ö¸¸Å­ ¿µÀÛ±³Á¤ °Ô½ÃÆÇÀÌ »ý¼ºµÇ¸ç,
Áö³­ ³¯Â¥¿¡µµ °Ô½Ã ÇÒ ¼ö ÀÖ½À´Ï´Ù.

ÁÖ5ȸ ¼ö¾÷ : ¿ù 20ȸ ÀÌ¿ë °¡´É
ÁÖ3ȸ ¼ö¾÷ : ¿ù 12ȸ ÀÌ¿ë °¡´É
ÁÖ2ȸ ¼ö¾÷ : ¿ù 08ȸ ÀÌ¿ë °¡´É
01
±³Á¤ ³»¿ëÀº ÃÖ´ë 1,000byte±îÁö ¿Ã¸± ¼ö ÀÖ½À´Ï´Ù.

÷ºÎ ÆÄÀÏÀº ¿øÈ°ÇÑ Ã·»èÀ» À§ÇÑ Âü°íÀÚ·á·Î »ç¿ëµÉ »Ó,
ÆÄÀÏ¿¡ ´ëÇÑ Ã·»èÀº ºÒ°¡´É ÇÕ´Ï´Ù.

¾÷·Îµå °¡´ÉÇÑ Ã·ºÎ ÆÄÀÏÀº ÃÖ´ë 2mb±îÁöÀ̸ç,
÷ºÎ ÇÒ ¼ö ÀÖ´Â ÆÄÀÏ Çü½ÄÀº ´ÙÀ½°ú °°½À´Ï´Ù.

¹®¼­ - PDF, TXT, DOCX,
À̹ÌÁö - JPEG, PNG, GIF
02
Àü¹® ºÐ¾ß¸¦ Á¦¿ÜÇÑ È¸¿ø´ÔÀÌ Á÷Á¢ ÀÛ¼ºÇÑ ±Û¸¸
÷»èÀÌ °¡´ÉÇϸç,

¿Ã·ÁÁֽŠ±ÛÀÇ °­»ç´Ô ÷»èÀº 24½Ã°£ À̳»¿¡
¿Ï·á µÇ´Â °ÍÀ» ¿øÄ¢À¸·Î ÇÏ°í ÀÖ½À´Ï´Ù.
03
ÇÏ·ç °Ô½Ã °¡´ÉÇÑ ±ÛÀº 3ȸ±îÁö À̸ç,
Á¾·áµÈ ¼ö¾÷ÀÇ ¿µÀÛ±³Á¤ °Ô½ÃÆÇÀº
ÀÌ¿ëÀÌ ¾î·Á¿î Á¡ ¾çÇØ ºÎŹ µå¸³´Ï´Ù.
04