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이로운 루틴 | Eroun Routine 🌿

@2roun_pilates

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아시안게임 은메달리스트 🥈 | 필라테스 강사
대통령 체육훈장 🏅 | KPGA·KLPGA 선수 트레이너
선수였고, 엄마이고, 여전히 운동을 사랑해요🤍
출산 후에도 이어가는 현실적인 자기관리🍯꿀팁

POSTS STORIES REELS TAGGED

살 잘 빠지는 식습관 BEST 5

1. 채소부터 먹는 습관 만들기
포만감 높이고 ⬆️ 과식을 줄임 ⬇️

2. 반찬부터 바꾸기
튀김·전·가공육 ❌
계란·두부·생선·고기 + 채소 ⭕

3. 외식할 땐 메뉴보다 ’양‘ 조절
먹고 싶은 메뉴 먹되
밥은 1/2, 소스는 적게, 음료는 물 💧

4. 참지 말고 ’덜 살찌는 간식‘ 먹기
삶은 계란 🥚 그릭요거트 🥛 과일 🍎

5. 완벽하게 먹으려고 하지 않기
치팅했다고 하루를 망쳤다고 생각하지 않기 ❗
다음 끼니부터 평소대로 돌아오는 게 중요 🙋‍♀️

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결국 다이어트는
무조건 참는 것 보다

먹는 순서를 조금 바꿔보고,
반찬을 조금 더 건강하게 바꿔보고,
외식할 때 양만 조절해줘도 충분해요💯

이렇게만 해도 살 빠지는 식습관,
충분히 만들 수 있어요! 🤍

더 많은 정보는 @2roun_pilates 팔로우💞

#마운자로#위고비#식습관#다이어트식단#다이어터#유지어터
#운동정보#이로운루틴#홈트#요가#필라테스#젊줌마#몸매관리 by @2roun_pilates

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19

9 days ago

살 안찌는 간식템을 찾아 헤매이다
쟁여템으로 정착한 제 간식 친구들을 소개합니다🤭

대부분 성분 괜찮고 칼로리 적은 간식들이에요!
입 터짐 방지용으로 소소한 행복 누리기 좋답니다ㅎㅎ

➡️완전 두유 국산콩

➡️통밀크리스프 크래커

➡️카사바 칩

➡️더 건강하닭 소시지

➡️맛 밤

➡️감귤 쫀득이

➡️더 단백칩

➡️고디바 카카오90%

더 많은 정보는 @2roun_pilates 팔로우💞

#내돈내산 #다이어터식단 #다이어트간식 #유지어터식단
#유지어터 #유지어터일기 #바프준비 #바디프로필 #간식추천
#운동소통 #운동맘 #젊줌마 by @2roun_pilates

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18 days ago

허리가 앞으로 과하게 꺾여있다면
상대적으로 복부는 안정성이 떨어져요🫢

그래서 배가 앞으로 더 나와보이게되고..
허리는 과부하가 걸려요 (최악의 습관)

영상에 있는 동작을 매일 1분씩 따라하면서,
엉덩이 힘을 길러 코어를 받쳐주고

타이트해진 장요근 스트레칭을 통해서
허리를 편하게 만들어줄게요☺️🙌🏻

#운동복 코디
▪️상의 : @itzon_apparel_kr
▪️하의 : @andar_kr
▪️논슬립 삭스 : @thumbtoe_kr by @2roun_pilates

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0

10 months ago

앞자리 숫자가 바뀌고 나니,
체력도 떨어지고 평생없던
두드러기가 온몸에 퍼지기도 하면서
(약도 안들고ㅠㅠ 두달은 🐶고생)
나도 이제 꺾인건가.. 싶더라구요🫢

얼굴도 가고, 면역력도 갔네..
라고 자포자기 하기엔 아직은 젊은데??
그래서 더 움직이기 시작했어요❗️

하루 10분이라도 꾸준히 움직이기.
작은 습관이 쌓이면 몸도 마음도 달라지니까✨

운동하는 순간엔, 몸은 힘들지만
끝나고 나면 오늘도 잘했다! 싶어요
그게 운동의 선순환이겠죠오?

오늘도 무리하지 말고, 나에게 맞는 속도로 같이 운동해요.

이로운 루틴과 함께 건강한 습관 만들기 🌿

#이로운루틴 #운동습관 #홈트레이닝 #운동동기부여
#젊줌마 #엄마일기 #오운완 #다이어트팁 #꿀팁공유 by @2roun_pilates

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7 days ago

개구리 스트레칭은

고관절 안쪽과 허벅지 안쪽(내전근)을
부드럽게 늘려주는 동작이에요.
하체가 뻣뻣하거나 오래 앉아 있는 사람에게 특히 좋아요👏🏻

🐸 개구리 스트레칭 방법

❗️네발기기 자세에서 시작해요.

❗️무릎을 양옆으로 벌리고, 발목은 무릎과 같은 선에 둬요.

❗️팔꿈치나 손으로 바닥을 짚고 상체를 편안하게 유지해요.

❗️엉덩이를 뒤쪽으로 천천히 밀었다가 돌아오기를 반복해요.

❗️허리가 과하게 꺾이지 않도록 복부에 가볍게 힘을 줘요.

🐸 오래 앉아 있거나 하체가 뻐근할 때 천천히 따라 해보세요🐸

더 많은 정보는 @2roun_pilates 💞 by @2roun_pilates

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12 days ago

🏃🏻‍♀️운동은 열심히 하는데
근육이 잘 늘지 않는다면 이걸 확인해보세요✅

❗️하루 단백질 섭취량
체중 1kg × 1.6~2.0g

예) 체중 60kg → 하루 96~120g

❗️한 번에 몰아 먹지 않기
최대 상한선이 40g이므로 매 끼니 나눠서 섭취하기

❗️단백질 식품 다양하게 먹기
달걀 · 닭고기 · 소고기 · 생선
두부 · 낫토 · 요거트 · 우유 등🥛🥚

❗️운동 후 단백질 챙기기
운동 전후 충분한 단백질 섭취로
근육 회복과 성장을 돕기

❗️단백질만 먹는다고 근육량이 늘지 않아요
근력운동 + 단백질 + 탄수화물(에너지원) + 충분한 수면
4가지가 함께 가야 해요

🚫부작용 주의🚫
필요이상의 많은 양을 섭취하면
몸 밖으로 배출될때 신장에 부담이되고

장내환경이 무너지므로 내 몸에 맞는 적정량을 섭취하기👍🏻

더 많은 꿀팁은
@2roun_pilates 팔로우💞 by @2roun_pilates

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14 days ago

다리 라인+코어를 탄탄하게
동시에 관리하는 동작 소개해요❗️

일상이 너무 바쁠땐 운동하러 나가기도 힘들잖아요

그런날,

집에 누워 이 운동 딱!! 20개씩 * 3Set 만 해보세요😊
복부가 단단해짐과 동시에 햄스트링은 시원해질거예요👍🏻

더 많은 운동정보는 @2roun_pilates 팔로우💞 by @2roun_pilates

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14

14 days ago

가을이에요🍂
집에 있는 옷이라곤 운동복 밖에 없는데..
또 긴팔 긴바지, 운동복만 잔뜩 사고 좋다고 착샷 찍었어요ㅋㅋ

놀러가지말고, 일 열심히 해야겠다...😌

가을냄새나는 운동복 @hdex__official 🍂
#애슬레져룩 #운동복 #운동복코디 #다이어트 #스트레칭
#체형교정 #홈트 #운동소통 #오운완 by @2roun_pilates

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15 days ago

관악산 정기 좋다길래
정상까지 가서 야무지게 충전하고 왔습니다⛰️

이 정도면 당분간 방전될 일 없겠죠?ㅎㅎ

오늘의 좋은 기운도 아낌없이 나눠드릴게요💞
남은 연휴도 에너지 풀충전하고 행복하게 보내세요🫶🏻

#관악산 #관악산연주대 #관악산등산#등산러버#산이좋아
#하이킹#에슬레져#hikking#hiking🌲 by @2roun_pilates

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33

20 days ago

추석은 가족들과 함께해서 즐겁지만,
음식 준비부터 장거리 이동까지
몸은 은근히 바쁜 연휴죠🥹

그래서 준비했어요!
명절에 뻐근해진 몸을 가볍게 풀어주는

🌕 추석 명절 스트레칭 🌕

잠깐이라도 틈내서 같이 해봐요🙌
이번 추석도 맛있는 거 많이 먹고,
몸도 잘 챙기면서 건강하게 보내세요🤍

#명절증후군##명절후유증#스트레칭#슬림탄탄#젊줌마#운동소통#오운완 by @2roun_pilates

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23 days ago

요즘 날이 너무너무 좋아요🌤️

운동하기에도 더없이 좋은 날!
주말엔 러닝도 하고, 근력운동도 챙기고!!
햄보케ㄸr… 🏃🏻‍♀️💪🏻

돌아온 월요일도 우리 잘 버텨보아요 🤍

#러닝일기 #런린이 #러닝일기 #러닝하는여자
#월요병 #극복 #워킹맘 #젊줌마 #자기관리 by @2roun_pilates

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23

a month ago

개인수련 필테타임💞
몸을 직접 써보고 느껴봐야 전달력도 좋아지니까!

어디선가 그런 글을 본적이 있는데..⬇️

👦🏻:이번주 주말에 뭐해?
🙋🏻‍♀️: 응, 나 약속있어 ( 내 운동과의 약속 )

ㅋㅋㅋ운동 좋아하는 사람들은 공감할만한 얘기 아닌가요?
내 자신과의 약속을 지키기 위해 노력중인 요즘!
바프 찍겠다고 뱉어놓은 말이 있어서 평소보다 열운하고있어요

운동보다 식단 지키는게 넘 어렵네용... 🫠

#바프준비 #바디프로필 #식단관리 by @2roun_pilates

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16

a month ago