MAN BOOBS. p4 - AI Dubbing & Video Translation
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KoreanAbout MAN BOOBS. p4 AI Translation
The speaker is a fitness instructor or expert providing detailed instructions and explanations for a workout routine aimed at improving chest appearance and posture.
Multilingual Script for MAN BOOBS. p4
Here's the important part. At the top, when your hands come together, squeeze your chest muscles as hard as you can for one full second. Really feel that contraction along your collarbone. Then slowly lower the handles back down, and take two full seconds to control the weight on the way down. Let your arms spread back out, and go slightly behind your body to get a good stretch. That's one rep. Do three sets of 15 to 20 reps, and rest 60 seconds between sets. If you can't feel your upper chest working, the weight is too heavy.
자, 이제 중요한 부분입니다. 맨 위에서 양손이 만나는 지점에서 가슴 근육을 1초간 최대한 강하게 쥐어짜십시오. 쇄골 라인을 따라 수축되는 걸 제대로 느껴야 합니다. 그다음 핸들을 천천히 내리는데, 2초에 걸쳐 무게를 통제하면서 내려오세요. 팔이 벌어지면서 몸 뒤로 살짝 넘어가 충분히 스트레칭되게 해주세요. 이게 1회입니다. 15회에서 20회씩 3세트 하시고, 세트 사이에는 60초 휴식하세요. 윗가슴 자극이 없다면, 무게가 무거운 겁니다.