Complete Abs Workout in 7 Minutes (Make a Six Pack in 2 Weeks!) | 6 PACK ABS WORKOUT
Vložit
- čas přidán 31. 05. 2024
- Hello I am a trainer and physiotherapist Noh Jae-ho.
It's a beginner-to-intermediate routine for creating crisp six-pack abs. The 40-second workout is a 20-second break, and if you're struggling, you can proceed with a 30-second workout!
00:00 인트로
00:06 CRUNCH
01:08 SINGLE LEG RAISE
02:11 TWIST CRUNCH
03:14 LEG RAISE
04:17 RUSSIAN TWIST
05:19 PLANK TWIST
06:22 MOUNTAIN CLIMBER
BGM
LAKEY INSPIRED - Chill Day
Download→ / . .
Arp Bounce · Geographer
℗ CZcams Audio Library
![[柴犬ASMR]曼玉Manyu&小白Bai 毛发护理Spa asmr](http://i.ytimg.com/vi/0TsXQ7z2Dh4/mqdefault.jpg)
1 like = 1 push-up
I will truly be motivated
1like 1 push up per day?
58 pushups
You got this
175 push up
248
1일차 완료 🎉
복근 너무 맛있어요❤
와 이거 효과 직이네요 청소년에게도 직입니다 참고하세요
7일차인데 배가 더 선명해졌어요 더 열심히 해서 효과 보겠습니다!
When i'm doing this workout my abs is really burning great video my dude💯
미쳤다....땀 개남..배 디지게 땡긴다ㅠㅠㅠ감사합니다ㅠㅠ
잘보고 따라하고 있습니다
Watching you do this is like watching a machine! You have such great form and amazing control!
Thank you for watching the video. Come play often!
Thank you so much, will try this in the future
아주 좋습니다 ❤❤
저 믿고 오늘부터 시작합니다 응원 해주세요
I am sure you can
이거 봤으니까 운동 끝!
😂
This is really helpful to me, thanks for uploading this video.
이건 저장하고 매일 보고 해야겠다 👍
You mean do it every day 😂
틀어놓고 어설프게 따라하는중
이거 할때 주의할 점 있습니당
1. 첫번째 크런치를 할때 목을 최대한 움직이지 마세요. 복부와 등으로만 올라갑니다. 손을 머리에 대고 있는것도 손을 머리를 지지하는갓보다 목을 움직이지 않게 방지하는거에요.손목 힘이 들어가지않고 배에 자극을 느끼면서 올라오면 베스트
32. 두번째 싱글레그레이즈도 목을 들어올리는것처럼 보이지만 복부로 상체를 살짝 들고 있는겁니다. 목만 들면 목 겁나 아프니까 꼭 복부로 들어주세요.
3. 세번째 트위스트크런치는 최대한 무릎 직각을 유지하세요.
4 네번째 레그레이즈는 올라올때는 복근 반동을 조금 이용하여 올라오고 내려갈때 자극을 느껴주세요.
5. 러시안 트위스트도 역시 상체를 뒤로 기울이고 유지하는건 복부로 합니다. 목을 앞으로 당겨서 유지하지 않도록 주의하세요.
6. 트위스트플랭크는 기본적으로 플랭크 자세이므로 복압을 유지하고 견갑을 모아주세요. 맨발로 하는게 좋습니다. 발이 미끄러지면 자세 유지가 안돼요.
7. 마운틴클라이머는 말그대로 산을 오르는법입니다. 산을 기어서 올라간다는 느낌으로 무릎을 차주세요. 복압 유지 안하면 자극 안옵니다.
8. 누워서 하는 자세들은 전부 등허리를 바닥에 붙여주세요. 살만 바닥에 닿으면 되는게 아니고 딱 붙여주세야되요. 골반을 위로 당긴다 또는 골반을 안쪽으로 만다 라는 느낌으로 골반을 움직여주시면 등허리가 바닥에 잘 붙을겁니다. 이미 그상태로도 복부에 자극이 조금 옵니다.
9. 동작중 목이 아프거나 허리가 아프다면 잘못하고 있는겁니다. 다음날 아침에 목이랑 허리 조지게 아픈거 근육통 아니니까 득근했다고 좋아하면 안됩니다. 뼈도 마찬가지. 목, 허리, 뼈(관절)이 아프면 자세가 잘못된거니까 다른 영상도 찾아보세요. 복근은 회복력이 좋나서 근육통이 없는 경우도 있으니 근육통 없다고 실망하지 마세요.
10. 복근만 조지지 말고 후면도 같이 해주세요. 전면 운동만 하면 몸의 밸런스가 무너집니다. 복근 운동을 하고 난 뒤에 견갑근과 광배근을 해주면 좋습니다.
이상, 트레이너에게 물어보고 개인적으로 찾아본 것들을 정리해봤습니다.
틀린 점이 있다면 지적 부탁드립니다❤
훌륭합니다 ^ ^
우왕..
감사합니다. 첫 번째 동작(크런치)을 할 때 실수를 했습니다. 이 댓글들을 보고 목을 이용해 리프팅을 했던 나의 실수를 바로잡았습니다 😂
당신은 천사
감사합니다❤
que buen video , gracias por motivarnos .
동기부여해주셔서 감사합니다❤
부족한 부분이 많은 저의 채널을 방문해주셔서 감사합니다. 자주 놀러와주세요^ ^
This is one of the most calming workouts love the video and and keep up the good work
Thank you for visiting our channel, which has many shortcomings. ^ ^ We will work harder to reward you with better videos.
Thank u for this I can already feel my abs coming ❤❤❤
How is your abs condition now?
yeh how is your abs condition now
I tried this workout, its shirt but its so hard. My torso hurts really badly. Thank you for this ;) I think, i should try more your exercises
haha.That means it's working. Remember, its not that good a workout if your not left sore for a day or two
감사합니다 복근운동 열심히 할게요
2일차
끝?@@user-ft7cu6hr1d
3일차
4일차
Excelente tu rutina, recien veo tus videos...exitos
This is probably the most calming music I’ve ever heard in a workout, it’s amazing. Keep up the good work and stay safe
yass periodo amen
Thank you for the positive evaluation of the video that is so lacking. ^ ^ We will do our best to upload better content and improved videos.
^ ^
7번을 투자해서 저런 몸이라면 지금당장 시작하도록 하겠습니다! 좋은 영상 감사드려요!!
ໃນີ້ຳຮຳເຳຮຳີຳຮ😢😢
저건 웨이트 하는 몸인데
this one is waaay better
Day 1 : ✅️ of 2 weeks
Sry I didn't come back but I completed it and here are the results
I have more defined ab lines and I lost 1-2 inches of my waist, I never thought this video could change my life, thank you soo much ❤️❤️❤️
It's really working I am doing since 2weeks thanks for this video❤️
Is it giving abs
If u do it consistently and eating corectlt yes if u want i can send you a photo of my friends results he recommended me this video@@9cmkothasalakshanreddy168
I am a Taiwanese. I am very happy to see this abdominal muscle training video. I have also saved two of your videos. Gradually, I have achieved results. Thank you.
How many month?
Its 3r day
真的有效果嗎？
@@xuanfeng5086 我覺得有 你可以試試看，這版主 有很多訓練影片 你可以自己做一個YT影片播放 慢慢加強 我目前已經增加到 四部了
@@jianrong0513 了解 你一天做幾組呢？
@@xuanfeng5086 四部影片 一組 ，接近一個小時
알찬 구성! 열심히 해서 복근 만들어보자 🎉
부족한 부분이 많은 저의 채널을 방문해주셔서 감사합니다. 자주 놀러와주세요 ^ ^
Bro , you take intense training . Cooooollll . I am also gonna do that for abs
Great job. Thanks from Brazil
Obrigado por assistir meu vídeo! Obrigado Brasil!
Perfect,no equipment needed, can do on free time at home..will definitely try this out🤙
@@user-ub4ee7zw1t 💀
매일봅니다
I’m szIZn the middle and I always feel the burn and I’m actually writing this while doing the plank twist.
ビデオありがとうございました。
先週から毎日やってます。
最初15秒しかできなかったが、今30秒ぐらいできています。
これからも頑張ります！！
Does it really work?
@@Ismail.razzaquithe exercises are good enough but you won’t ever get a 6-pack just by doing this. Should also follow a quite strict diet and add more exercises specifically to burn fat. Your body also adapts to the same exercises, so it is recommend to change them periodically. Then maybe in a year or 2 you will see your own 6-pack. Well, unless you are already super fit and just lack some ABS muscles, which is an extremely rare case.
足りない点が多い私のチャンネルを訪問していただきありがとうございます。 ^ ^ より良い映像でご挨拶できるよう努力します。
Man you going change my life thank you 🙏❤️
Thanks to those who watch my videos and take interest in them, I am also gaining vitality in my daily life. I want to say thank you to all of you.
매일 복근운동하는데 이거보고합니다
요즘 모양이좀보이네요 감사합니다
1일차: 완료
Sou do Brazil, obrigado por ta sempre me ajudando e ajudando as pessoas!
E aí, conseguiu os resultados?
@@canalsemrumos765 sim, o treino é muito bom ajuda e veio rapido o resultado
Very good
00:00 인트로
00:06 CRUNCH
01:08 SINGLE LEG RAISE
02:11 TWIST CRUNCH
03:14 LEG RAISE
04:17 RUSSIAN TWIST
05:19 PLANK TWIST
06:22 MOUNTAIN CLIMBER
Вернусь через 2 недели напишу результат ❤
나는 당신의 비디오를 좋아합니다. 계속해서!
Thank u so much for this video I do it almost everyday now and my bad are really improving a lot and I saved thsi video thanks again ❤
Yess sirrrr gotta do it right the way
No pain no gain!!!
of course!
No pain no gain!!!
Got ur abs? 🤓
Yess Sirrr!!
Finally!!
@@jimcg5055 how mang days it took?
@@user-xx5gk9fi9h since he replied a year later and sai finally, I suppose a year lmao
이형 지리네..
따라했는데 생각보다 너무 힘드네요 ㅠㅠ 꾸준히할게요
I now do this twice a day every other day and once a day every other day - it is the perfect amount of time and straight to the point with no messing around ❤
Did u see any results??
Great job, I will try them NOW! Thank you.
Thanks for watching! Let's exercise together!
@@Jaeho_Fitness a
@@Jaeho_Fitness Can you download a video about slimming thighs and feet..ٖ!
오 복근 만들려면 윗몸일으키기를 해야하는데 너무힘들어서 포기했었는데 한번 따라해보겠습니다!
부족한 영상 시청해주셔서 감사합니다. ^ ^ 자주 놀러오세요!
I'm download your video and watch daily 🌼
People don't forget as ur doing this make sure ur in a calories decifit. Cause if ur not all ur doing is making ur core stronger but ur not really gonna see a six pack. Ur diet is very important.
Gracias por la rutina ! Sigo entrenando contigo !💪🏾
Do you notice a change in the result?
Thank you i keep on working out
This is such a useful video 🤩🤩
thanks for this
와 맛있다 ㅋㅋ 제 루틴으로 바꿔쓰겠사옵니다
부족한 영상 시청해주셔서 감사합니다. ^ ^ 앞으로 더 맛있게 구성해보도록 하겠습니다!
@@Jaeho_Fitness 감사합니당 ㅎㅎ
gracias x todas las rutinas !!!!!💪
Thank you so much for this coach-nim!!! Will start this routine soon. 🫶🏽🫶🏽🫶🏽
what is soon start now
Yeah!!! 💪🏽💪🏽💪🏽
thank you very much it worked, I was able to get it in less than a month, I tried it 2 times a day 😊❤️
hello. Thank you for visiting my channel, which is lacking a lot. I am grateful if my video was helpful in any way. ^ ^
"나중에 볼 동영상"
This is so much better than all the videos I watched
@@katlegokarabomotshabi8942😊
(평생)
Watch the movie later 😂😂🔥🔥
뼈맞아보렸다
The music during this workout is on another level, great job on the video brother🔥 what type of music is this?
Tip for max burn: for crumch and leg raises try to keep shoulder blades off the ground to squeeze the core even better
Bro its a very good workout. I got to see result in 10 days.Thank you bro.
Wow eso es genial Creo que los espectadores pudieron observar buenos resultados porque se ejercitaron constantemente mientras mantenían una buena condición física. Haremos todo lo posible para subir muchos buenos videos en el futuro. Gracias por ver el video.
@@Jaeho_Fitness i dont understand what you said .
몸이 왜케 좋아영😊
7일차! 친구들과 여름방학때 계곡 가기전까지 복근 만들겠습니다!😂다만 궁금한게 있다면 호흡법이 궁금하네요 ㅎㅎ
Amazing 💪 workout,🔥🔥🔥
Thank you! Nice, understandable video. Good idea to show in small window next workout. Thanks! And sorry for my English...
Thank you for watching my lacking video. come play often ^ ^
@@Jaeho_Fitness Thanks:)
I saved your videos to train my body and get in shape. When I watch them, it seems easy, but when you try it, you will see if it is really easy! This is an excellent exercise! I'm 34 years old, 5'7 in height, and 95 kg.
Same Age, Same Weight, and' I am now 75kg, enjoy the video we will find it easy !
Bro start taking care of your health, good luck for your consistency.
It will become easy and fun when we exercise on a regular basis i.e 3 times a week or 5 times a week.
Go for bulk
Obese
Thank you for visiting my channel, which has many shortcomings. ^ ^ We will work harder to reward you with better content.
Amazing workout I will repeat this 3 times for 1 week
Thank you for visiting our channel, which has many shortcomings. I think 3 times a week is a good frequency. ^ ^ After about 3 weeks and you get used to it, I recommend trying the intermediate routine.
Ya after the exercise feel so calm
저하고 동명이시네요??
새해 복 많이 받으세요
구독 하고 갑니다. ㅎㅎ
부족한 채널 방문해주셔서 감사합니다. ^ ^ 새해 복 많이 받으세요!
First time doing this. It was hard but so worth it. I will edit this when I see major progress
did u see any changes?
Yeah
Voy 1 semana asi y ya se ven resultados!! Estos ejercicios son muy recomendables🎉🎉❤ ¡no te rindas! ❤️🔥💪💪
Thank you very much for your training helped me a lot and I’m working on your videos now❤️ 감사함니다, спасибо вам большое❤️
😂😂 Wrote in 3 languages
Houao!
Une des plus belles vidéos que j'ai jamais vu
Ça fait une une semaine seulement que j ai commencé avec ces exercices et les résultats commencent déjà à se faire voir.
Merci beaucoup pour ce partage
God bless you abondantly
Bonjour, tu fais le circuit combien de fois ? Et combien de séances par semaine ?
Bonjour,
Une fois et chaque jour.
Il faut aussi noter que je fais en moyenne 40 km de Jogging par semaine
Merci d'avoir visité ma chaîne, qui présente de nombreux défauts. ^ ^ S'il vous plaît, venez nous rendre visite souvent. J'espère que seules de bonnes choses vous arriveront.
Seus exercícios são ótimos e estão me ajudando muito, muito obrigado
감사합니다 👍
Obrigado por assistir o vídeo que faltava. Eu tenho que dizer obrigado ^ ^
@@Jaeho_FitnessUau não esperava que você iria traduzir ^^
I'll start doing these exercises tomorrow.
Thank you for visiting my channel, which has many shortcomings. Please come visit often ^ ^
Thanks!
Increase the difficulty by playing it at 0.75 speed.
Thank you for visiting my channel, which has many shortcomings. Yes. I think it's a good way to increase exercise intensity in that way. ^ ^
Soy de Guatemala 🇬🇹 Hoy es mi dia para comenzar con el ejercicio, he visto los videos de su canal y me han encantado es indicado para los que empezaran con el ejercicio en casa ! Gran Canal , espero siga creciendo más 👍🏻🫂!
First song is so good 👏🏼
My favorite abs workout, thanks!!!
Thank you for watching the lacking video. ^ ^ Please visit often
매일 하고있습니다. 이제는 복근이 제 가슴보다 자기주장이 강해졌습니다.
헉!나도 바로 해봐야지(?)
훌륭합니다
Curti o treino, afirmo que é muito eficaz, parabéns!
Thanks so much for your vdo, it is short,simple and very effective.
Thank you for watching the lacking video. ^ ^
I am grateful if the video was helpful in any way. Come play often!
하루에 한번식 보면서 하고 있습니다 감사합니다.
Great workout! Looks simple but I can feel my abs burning already.. and in only 7 mins! Thanks for sharing!
이거켜고 그냥 따라하니까 좋네요
7분이라 부담감도없고
와 이거 엄청 힘들어요!! 그래서 전 부분적으로만 따라합니다 ㅋㅋㅋㅋ 그래도 운동 진짜 많이 돼요!
부족한 영상 시청해 주셔서 감사합니다. 꾸준히 수행하시는 것만으로도 너무 잘하고 계신 겁니다. ^ ^ 자주 놀러 오세요
Excellent...🥰🥰🥰
Great quick ab workout for the morning! Thank you!
I will not do the exercises but I will save the video to see it because whoever does it is art. Thumbs up. 😍
2주안에 함 만들어본다잉!!!
🔥🔥🔥
Nice tutorial, very informative ❤
Thank you for watching the lacking video. Come visit often ^ ^
Great workout Boss i love your ABS workout it motivate me more to do more in my channel thank you boss
Thank you very much for your videos! It has motivated and encouraged me to do them, the results are noticeable! Thank you infinite 😊
Thank you for watching the lacking video. I am grateful if my video was helpful in any way. Come visit often ^ ^
This is amazing 😮😮😮
You're the only one who made me feel like my abdomen was working, thanks ❤️🔥💪🏻
Thank you for visiting my channel, which has many shortcomings. We will work harder to reward you with better videos. ^ ^