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®ÀÇÇϽг»¿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 2302

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
141638 John Shirley said: \"Weekends are a bit like rainbows; they look... ÀÌ*À¯ ¿Ï·á 2024-12-23 1
141637 Homework : The Best Way to Manage Time Efficiently ·ù*ÁÖ ¿Ï·á 2024-12-23 1776
141636 what do you do when go on a trip? ¾î*ÁÖ ¿Ï·á 2024-12-23 2
141635 How often do you visit a convenience store? What is your... ÀÓ*¹Ì ¿Ï·á 2024-12-23 1760
141634 Misic ¾î*ÁÖ ¿Ï·á 2024-12-23 2
141633 20Dec2024 homework ±è*¶ó ¿Ï·á 2024-12-23 1707
141632 Today, I have to absent teacher~! ±è*³ª ¿Ï·á 2024-12-23 2
141631 20.Dec.2024 ±è*Á¤ ¿Ï·á 2024-12-23 0
141630 We neet time do nothing. ÀÌ*Çü ¿Ï·á 2024-12-23 1707
141629 What do you usually forget at home that you have to come back... ÀÌ*ÁØ ¿Ï·á 2024-12-23 1884
141628 What do you do if you upset someone? ÀÌ*ÁØ ¿Ï·á 2024-12-23 1726
141627 Please change difficult words to easy words and correct them so... ÀÌ*ÀÎ ¿Ï·á 2024-12-22 1725
141626 Please change difficult words to easy words and correct them so... ÀÌ*ÀÎ ¿Ï·á 2024-12-22 2096
141625 Please change difficult words to easy words and correct them so... ÀÌ*ÀÎ ¿Ï·á 2024-12-22 1647
141624 Where do you think is the best place to be? ¼­*Àº ¿Ï·á 2024-12-22 1
141623 Homework ±è*¿ì ¿Ï·á 2024-12-22 1
141622 HOMEWORK FOR 12.20.2024 WRITING TASK: What do you always... ÀÓ*Áö ¿Ï·á 2024-12-22 3
141621 What are your thoughts on space tourism? Â÷*Çõ ¿Ï·á 2024-12-22 1796
141620 Home work ÀÌ*°æ ¿Ï·á 2024-12-22 1531
141619 How do you handle days when you\'re just not feeling motivated... ÀÓ*¹Ì ¿Ï·á 2024-12-22 1638

HOW TO USE IT?

[¸¶ÀÌÆäÀÌÁö > ¼ö¾÷ ³»¿ë º¸±â > ÇнÀ ͏°´õ > ¿µÀÛ±³Á¤ ¹öư 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·ÁÁֽбÛÀÇ °­»ç´Ô ÷»èÀº 24½Ã°£ À̳»¿¡
¿Ï·á µÇ´Â °ÍÀ» ¿øÄ¢À¸·Î Çϰí 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