How To

• Spread your legs shoulder-width apart, straighten your waist, and stand up straight.
• Sit with your chest open and hips pulled back. (At this time, it is easy to balance your body if you spread your arms forward.)
• Push the ground with your feet and stand up to return to the position in step 1.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your feet shoulder-width apart and toes slightly turned out.

Engage your core and keep your chest lifted throughout the exercise.

Lower your body by bending your knees and pushing your hips back, as if you’re sitting back into a chair.

Keep your knees in line with your toes and make sure they don’t collapse inward.

Go as low as you can while maintaining proper form, ideally until your thighs are parallel to the ground.

Push through your heels to stand back up, squeezing your glutes at the top.

How To

• Stand up straight and spread your legs with one leg forward and one leg back.
• With your eyes facing front, lower your hips until your knees form a 90-degree angle.
• Keep your body balanced and straighten your knees to stand up to the position in step 1.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your feet hip-width apart and take a step forward with one foot.

Bend both knees and lower your body down towards the ground, keeping your front knee directly above your ankle.

Keep your back straight and your core engaged throughout the movement.

Push through your front heel to return to the starting position.

Repeat the exercise on the other side, alternating legs.

Focus on maintaining proper form and control rather than speed.

How To

• Stand with your upper body straight and with your feet hip width apart.
• Place a foot forward and bend your knees until they reach a 90 degree angle by lowering your bottom.
• During the movement, maintain your upper body and back straight.
• With the weight placed on your front foot heel, push to return to the starting position.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your feet hip-width apart.

Take a big step forward with your right foot, keeping your chest up and shoulders back.

Bend both knees to lower your body down towards the ground, making sure your right knee is directly above your ankle.

Push through your right heel to stand back up, bringing your right foot back to the starting position.

Repeat the movement on the other side, stepping forward with your left foot.

Keep your core engaged and maintain a straight back throughout the exercise.

How To

• Stand up straight with your heels lifted in a place where there is a step difference, such as a staircase.
• Use the power of your calves to lift your whole body up.
• While maintaining the stimulation of your calves, slowly lower your body back to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start by standing with your feet shoulder-width apart and your toes pointing forward.

Raise your heels off the ground as high as you can, using only the balls of your feet.

Hold the raised position for a second, then slowly lower your heels back down to the starting position.

Keep your core engaged and maintain a straight posture throughout the exercise.

Focus on squeezing your calf muscles at the top of the movement for maximum contraction.

Start with a comfortable number of repetitions and gradually increase as you get stronger.

How To

• Lie on the floor with one leg with a bent knee so the sole is touching the floor and the other foot straight.
• Keeping your upper body stationary with both arms, lift your glute while pushing the heel of your one foot still on the floor.
• Hold the posture for about 2 seconds at the highest level and return back to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start by lying on your back with your knees bent and feet flat on the ground.

Extend one leg straight out in front of you, keeping it parallel to the ground.

Engage your core and squeeze your glutes as you lift your hips off the ground, using your other leg and heel to push through.

Hold the bridge position for a few seconds, making sure to keep your hips level and not letting them sag.

Slowly lower your hips back down to the ground, keeping control throughout the movement.

Repeat the exercise for the desired number of repetitions, then switch legs and repeat on the other side.

How To

• Lie on your side with one arm supporting your head and the other arm supporting your upper body.
• Align your upper body so that it is in line with your upper body while keeping your body centered.
• Slowly raise your upper leg while supporting your lower leg on the floor.
• Slowly lower the raised leg and return to position 2.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start by lying on your side with your legs straight and stacked on top of each other.

Engage your core and keep your body in a straight line throughout the exercise.

Slowly lift your top leg as high as you can without rotating your hips or leaning your body.

Hold the lifted position for a few seconds, then slowly lower your leg back down.

Repeat the exercise for the desired number of repetitions, then switch sides and repeat with the other leg.

Focus on using your glute muscles to lift your leg, rather than relying on momentum or swinging.