{"id":1994,"date":"2022-11-11T06:26:36","date_gmt":"2022-11-11T06:26:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1994"},"modified":"2026-03-25T15:11:46","modified_gmt":"2026-03-25T15:11:46","slug":"planks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%eb%84%90%eb%b9%a4%ec%a7%80\/","title":{"rendered":"\ud50c\ub7ad\ud06c\ub97c \uc815\uae30\uc801\uc73c\ub85c \ud558\uba74 \ub290\ub084 \uc218 \uc788\ub294 \ub180\ub77c\uc6b4 \uc77c 5\uac00\uc9c0"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\uc774\uc81c \ub9c9 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud55c \ucd08\ubcf4\uc790\ub4e0, \ub178\ub828\ud55c \ubca0\ud14c\ub791 \ubcf4\ub514\ube4c\ub354\ub4e0, \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc758 \uac74\uac15 \ubc0f \uccb4\ub825 \uc99d\uc9c4 \ud6a8\uacfc\ub294 \ubd80\uc778\ud560 \uc218 \uc5c6\uc2b5\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc9d1, \uc9c1\uc7a5, \ub610\ub294 \ub3d9\ub124 \ud5ec\uc2a4\uc7a5 \ub4f1 \uc5b4\ub514\uc5d0\uc11c\ub4e0 \uc27d\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\uc57d\uac04\uc758 \uacf5\uac04\uacfc \uc6b4\ub3d9\uc744 \uc2e4\uc81c\ub85c \uc218\ud589\ud558\ub824\ub294 \uc758\uc9c0\ub9cc \uc788\uc73c\uba74 \ub429\ub2c8\ub2e4. \uc774 \uac04\ub2e8\ud55c \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \ud50c\ub7ad\ud06c\ub97c \uaddc\uce59\uc801\uc73c\ub85c \ud558\uba74 \ub290\ub084 \uc218 \uc788\ub294 \ub180\ub77c\uc6b4 \ud6a8\uacfc 5\uac00\uc9c0\ub97c \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc774\ub7ec\ud55c \ud6a8\uacfc\ub97c \uc54c\uc544\ubcf4\uae30 \uc804\uc5d0, \uba3c\uc800 \uc774 \uc778\uae30 \uc788\ub294 \uc6b4\ub3d9\uc5d0 \ub300\ud55c \uac1c\uc694\ubd80\ud130 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/rerYzUzuQ0U\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><b>\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc774\ub780 \ubb34\uc5c7\uc774\uba70, \uc5b4\ub5bb\uac8c \uc2e4\uc2dc\ud558\ub098\uc694?<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc740 \uae30\ubcf8\uc801\uc73c\ub85c \ucf54\uc5b4 \uadfc\ub825 \uac15\ud654 \uc6b4\ub3d9\uc73c\ub85c \ubd84\ub958\ub429\ub2c8\ub2e4. \ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub824 \ubab8 \uc804\uccb4\ub97c \uc9c0\ud0f1\ud558\ub294 \uc790\uc138\ub97c \ucde8\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. <\/span><a href=\"https:\/\/anabolic-coach.com\/ko\/\uc2e0\uccb4-\uc815\ub82c-\uac1c\uc120\/\"><span style=\"font-weight: 400;\">\uc2e0\uccb4<\/span><\/a><span style=\"font-weight: 400;\"> \ubc1c\ub05d\uacfc \ud314\ub69d\uc744 \uc774\uc6a9\ud558\uc5ec \ubab8 \uc804\uccb4\ub97c \uace7\uac8c \ud3b4\uace0 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc138\uc694. \uc774 \uc6b4\ub3d9\uc740 \ub454\ubd80, \uc5b4\uae68, \ud5c8\ub9ac, \ubcf5\uadfc \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc744 \uc81c\ub300\ub85c \ud558\ub824\uba74 \ub2e4\uc74c \ub2e8\uacc4\ub97c \ub530\ub974\uba74 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub824 \ub204\uc6b0\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc1c\uac00\ub77d\uacfc \ud314\ub69d\uc744 \uc0ac\uc6a9\ud558\uc5ec \ubab8 \uc804\uccb4\uc758 \ubb34\uac8c\ub97c \uc9c0\ud0f1\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc1c\ub05d\uacfc \ud314\ub69d\ub9cc \ubc14\ub2e5\uc5d0 \ub2ff\uc740 \ucc44 \ubab8 \uc804\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c, \ud314\ub69d\uc740 \uc5b4\uae68 \ubc14\ub85c \uc544\ub798\uc5d0 \uc704\uce58\ud558\ub3c4\ub85d \uc815\ub82c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uba38\ub9ac\ubd80\ud130 \ubc1c\ub4a4\uafc8\uce58\uae4c\uc9c0 \ubab8 \uc804\uccb4\ub97c \uace7\uac8c \ud3b4\uc2ed\uc2dc\uc624.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20\ucd08\uc5d0\uc11c 60\ucd08 \ub3d9\uc548 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba74\uc11c \ub454\uadfc\uacfc \ucf54\uc5b4 \uadfc\uc721\uc5d0 \ud798\uc744 \uc8fc\uc138\uc694.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2023 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">NS <\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/plank-challenge\"><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc6b4\ub3d9<\/span><\/a><span style=\"font-weight: 400;\"> \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc904\uc774\uace0 \ucc99\ucd94 \uc548\uc815\uc131\uc744 \ub192\uc774\ub294 \ub370\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.\u00a0<\/span>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc744 \ud560 \ub54c\ub294 \ud5c8\ub9ac\ub97c \uacfc\ub3c4\ud558\uac8c \uad7d\ud600 \uc5c9\ub369\uc774\uac00 \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud569\ub2c8\ub2e4. \ucc99\ucd94\ub97c \uace7\uac8c \ud3b4\uace0 1\ubd84 \uc774\ub0b4\ub85c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uc138\uc694.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c\ub294 \ub3d9\uc791\uc774 \uac04\ub2e8\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc77c\uc0c1\uc0dd\ud65c\uc5d0 \ud544\uc218\uc801\uc778 \uc6b4\ub3d9\uc73c\ub85c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. <\/span><a href=\"https:\/\/anabolic-coach.com\/ko\/\uac00\uc7a5-\uac15\ub825\ud55c-\uc0bc\ub450\uadfc-\uc6b4\ub3d9-8\uac00\uc9c0\/\"><span style=\"font-weight: 400;\">\ub9e4\uc77c \uc6b4\ub3d9 \ub8e8\ud2f4<\/span><\/a><span style=\"font-weight: 400;\"> \ubb34\ub9ac\ud558\uac70\ub098 \ubab8\uc5d0 \ubb34\ub9ac\uac00 \uac00\ub294 \uac83\uc744 \uac71\uc815\ud558\uc9c0 \uc54a\uace0 \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\uc9c0\uae08 \ubcf4\uc2dc\ub294 \uc790\uc138\ub294 \ud314\ub69d \ud50c\ub7ad\ud06c\ub77c\uace0\ub3c4 \ud558\ub294 \uace0\uc804\uc801\uc778 \ub610\ub294 \ud45c\uc900\uc801\uc778 \ud50c\ub7ad\ud06c \uc790\uc138\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub2e4\uc74c\uacfc \uac19\uc740 \ub2e4\ub978 \ud50c\ub7ad\ud06c \ubcc0\ud615 \uc790\uc138\ub3c4 \uc2dc\ub3c4\ud574 \ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<p><b>\ud558\uc774 \ud50c\ub7ad\ud06c<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\uc774 \ud50c\ub7ad\ud06c \uc790\uc138\ub294 \ud314, \ucf54\uc5b4, \uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ud314\uc744 \ucb49 \ubed7\uc740 \uc0c1\ud0dc\ub85c \ud478\uc2dc\uc5c5 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70 \uc6b4\ub3d9\uc744 \uc218\ud589\ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p><b>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc740 \ubc1c \uc606\uba74\uacfc \ud55c\ucabd \ud314\ub69d\ub9cc\uc744 \uc9c0\uc9c0\ub300\ub85c \uc0ac\uc6a9\ud558\uc5ec \uc606\uc73c\ub85c \ub204\uc6b4 \uc790\uc138\uc5d0\uc11c \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc774 \ud50c\ub7ad\ud06c \ubcc0\ud615 \ub3d9\uc791\uc740 \ubcf5\uc0ac\uadfc \uac15\ud654\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. <\/span><a href=\"https:\/\/anabolic-coach.com\/ko\/6-\uadfc\uc721-\ube4c\ub529-\ud6c8\ub828-\ube44\ubc00\/\"><span style=\"font-weight: 400;\">\uadfc\uc721<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>\ub9ac\ubc84\uc2a4 \ud50c\ub7ad\ud06c<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ub9ac\ubc84\uc2a4 \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc740 \ubc1c\ub4a4\uafc8\uce58\uc640 \uc190\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud558\uba70 \uc5bc\uad74\uc744 \uc704\ub85c \ud5a5\ud55c \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc774 \ub9ac\ubc84\uc2a4 \ud50c\ub7ad\ud06c \ubcc0\ud615 \ub3d9\uc791\uc740 \ud5c8\ub9ac, \ucf54\uc5b4 \uadfc\uc721, \ub454\uadfc\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p><b>\uc5b4\uae68 \ub450\ub4dc\ub9ac\uae30 \ud50c\ub7ad\ud06c<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \uc5b4\uae68\ub97c \ud0ed\ud558\ub294 \uc6b4\ub3d9\uc744 \ud558\ub824\uba74 \uba3c\uc800 \ub192\uc740 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4. \uadf8\ub7f0 \ub2e4\uc74c \ubc18\ub300\ucabd \uc190\uc73c\ub85c \ud55c\ucabd \uc5b4\uae68\ub97c \ud0ed\ud569\ub2c8\ub2e4. \ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \uc5b4\uae68\ub97c \ud0ed\ud558\ub294 \uc6b4\ub3d9\uc740 \uade0\ud615 \uac10\uac01\uacfc \ucf54\uc5b4 \uc548\uc815\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2026\" aria-describedby=\"caption-attachment-2026\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2026 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2026\" class=\"wp-caption-text\">\ud504\ub860\ud2b8 \ud50c\ub7ad\ud06c<\/figcaption><\/figure>\n<p><b>\uc77c\ubc18 \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc73c\ub85c \uacbd\ud5d8\ud560 \uc218 \uc788\ub294 \ub180\ub77c\uc6b4 5\uac00\uc9c0\u00a0<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\uc774 \uae00\uc5d0\uc11c \uc18c\uac1c\ub41c \ud50c\ub7ad\ud06c \ubcc0\ud615 \ub3d9\uc791\ub4e4\uc744 \ub9e4\uc77c, \uaca9\uc77c\ub85c, \ub610\ub294 \ub9e4\uc8fc \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \ud3ec\ud568\uc2dc\ud0a4\uba74 \uccb4\ub825\uacfc \uc804\ubc18\uc801\uc778 \uac74\uac15\uc5d0 \uc0c1\ub2f9\ud55c \ubcc0\ud654\ub97c \uacbd\ud5d8\ud560 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\ub2e4\uc74c\uc740 \uaddc\uce59\uc801\uc778 \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uacbd\ud5d8\ud560 \uc218 \uc788\ub294 \ub180\ub77c\uc6b4 \ud6a8\uacfc 5\uac00\uc9c0\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#1. \ub0b4\uc7a5\uc9c0\ubc29 \uac10\uc18c<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\ubcf5\ubd80 \uc9c0\ubc29, \uc989 \ub0b4\uc7a5 \uc9c0\ubc29\uc740 \ub9e4\uc6b0 \uace0\uc9d1\uc2a4\ub7fd\uace0 \uc81c\uac70\ud558\uae30 \uc5b4\ub835\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ubcf5\ubd80 \uc9c0\ubc29\uc744 \uc810\uc9c4\uc801\uc73c\ub85c \uc904\uc774\uace0 \ubcf5\ubd80 \uc9c0\ubc29 \uac10\uc18c\ub97c \ucd09\uc9c4\ud558\ub294 \ubc29\ubc95\uc774 \uc788\uc2b5\ub2c8\ub2e4. <\/span><a href=\"https:\/\/anabolic-coach.com\/ko\/\uccb4\uc911-\uac10\ub7c9-\ube60\ub978-3\ub2e8\uacc4\/\"><span style=\"font-weight: 400;\">\uccb4\uc911 \uac10\ub7c9<\/span><\/a><span style=\"font-weight: 400;\"> \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc2e0\uc9c4\ub300\uc0ac\uc728\uc744 \ub192\uc774\uace0 \ubcf5\uadfc\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\uba70, \ub450 \uac00\uc9c0 \ubaa8\ub450 \ub0b4\uc7a5 \uc9c0\ubc29\uc744 \ud0dc\uc6cc \ub354\uc6b1 \ud0c4\ud0c4\ud55c \ubcf5\ubd80\ub97c \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#2. \uc804\ubc18\uc801\uc778 \uccb4\ub825 \ud5a5\uc0c1<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c\ub294 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc804\uc2e0 \uc6b4\ub3d9\uc73c\ub85c \ub110\ub9ac \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \ucf54\uc5b4 \uadfc\uc721\uc740 \uc2e0\uccb4\uc758 \uc8fc\uc694 \uadfc\uc721\uad70 \uc911 \ud558\ub098\uc774\uba70, \uac15\ud55c \ucf54\uc5b4\ub294 \uc720\uc5f0\uc131, \uade0\ud615\uac10\uac01, \uc548\uc815\uc131\uc744 \ud655\ubcf4\ud558\uc5ec \uadfc\ub825 \uc6b4\ub3d9, \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(HIIT), \uc720\uc0b0\uc18c \uc6b4\ub3d9 \ub4f1 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc218\ud589\ud560 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc640\uc90d\ub2c8\ub2e4. \ub530\ub77c\uc11c \ud50c\ub7ad\ud06c\ub294 \uc804\ubc18\uc801\uc778 \uccb4\ub825 \ud5a5\uc0c1\uacfc \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c \ub2ec\uc131\uc5d0 \ud0c1\uc6d4\ud55c \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#3. \uc790\uc138 \uac1c\uc120<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud558\ub8e8 \uc911 \ub9ce\uc740 \uc2dc\uac04\uc744 \uc9d1\uc774\ub098 \uc0ac\ubb34\uc2e4 \ucc45\uc0c1\uc5d0 \uc549\uc544 \ubcf4\ub0b4\uac70\ub098, \uc2ec\uc9c0\uc5b4 \uc6b4\uc804 \uc911\uc5d0 \uc549\uc544 \uc788\ub294 \uc0ac\ub78c\uc774\ub77c\uba74, \ud754\ud788 \ub9d0\ud558\ub294 &#039;\ucc45\uc0c1\ud615 \uc790\uc138&#039;\ub97c \ud558\uace0 \uc788\uc744 \uac00\ub2a5\uc131\uc774 \ub192\uc2b5\ub2c8\ub2e4. \uc774 \uc790\uc138\ub294 \uc5b4\uae68\uac00 \uc55e\uc73c\ub85c \ucc98\uc9c0\uace0, \ub4f1\uc774 \uad7d\uc73c\uba70, \uace8\ubc18\uc774 \uae30\uc6b8\uc5b4\uc9c0\ub294 \uac83\uc774 \ud2b9\uc9d5\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\uc7a5\uc2dc\uac04 \uad6c\ubd80\uc815\ud55c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba74 \uadfc\uc721\uc758 \uae38\uc774-\uc7a5\ub825 \uad00\uacc4\uc5d0 \uc545\uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadfc\uc721\uc774 \uacfc\ub3c4\ud558\uac8c \uc0ac\uc6a9\ub418\uac70\ub098, \uc218\ucd95\ub418\uac70\ub098, \uc774\uc644\ub418\ub294 \ub4f1 \uc5ec\ub7ec \ubb38\uc81c\uac00 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc73c\uba70, \uc774\ub85c \uc778\ud574 \ubb34\uc758\uc2dd\uc801\uc73c\ub85c \ucc99\ucd94 \uc911\ub9bd \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc8fc\ub294 \uadfc\uc721 \ub300\uc2e0 \ubf08 \uad6c\uc870\uc5d0 \uc758\uc874\ud558\uc5ec \uc548\uc815\uc131, \uade0\ud615, \uc870\uc808 \ubc0f \uc9c0\uc9c0\ub825\uc744 \ud655\ubcf4\ud558\uac8c \ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\uadf8\ub7fc\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0, \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc740 \ucc99\ucd94\ub97c \uc911\ub9bd \uc0c1\ud0dc\ub85c \uc720\uc9c0\ud558\uace0 \ubc14\ub978 \uc790\uc138\ub97c \ucde8\ud558\ub3c4\ub85d \ub3c4\uc640\uc8fc\uba70, \ubf08\uc758 \uc62c\ubc14\ub978 \uc815\ub82c\uc744 \ud1b5\ud574 \uac74\uac15\ud55c \uace8\uaca9 \uad6c\uc870\ub97c \ubcf4\uc874\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ubbc0\ub85c \uc790\uc138\ub97c \ud06c\uac8c \uac1c\uc120\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#4. \ud310\uc790\ub294 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud560 \ub54c\ub9c8\ub2e4 \uc804\ubc18\uc801\uc778 \uc720\uc5f0\uc131\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ud558\uba74 \ube44\ubcf5\uadfc(\uc8fc\uc694 \uc885\uc544\ub9ac \uadfc\uc721), \uac00\uc790\ubbf8\uadfc(\uc2ec\ubd80 \uc885\uc544\ub9ac \uadfc\uc721), \uc804\uacbd\uace8\uadfc(\uc55e\ucabd \uc885\uc544\ub9ac \uadfc\uc721)\uc744 \ud3ec\ud568\ud55c \ud558\uccb4 \uadfc\uc721\uc774 \uc2a4\ud2b8\ub808\uce6d\ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ub610\ud55c, \ud50c\ub7ad\ud06c \uc790\uc138\ub294 \ub4f1\ucabd \uadfc\uc721\uad70, \uc989 \uc2b9\ubaa8\uadfc(\ubaa9\uacfc \ub4f1 \uc704\ucabd \uadfc\uc721), \uad11\ubc30\uadfc(\ub4f1 \uc544\ub798\ucabd \ub610\ub294 \uc911\uac04 \uadfc\uc721), \uc0bc\uac01\uadfc(\uc5b4\uae68 \uadfc\uc721), \ub300\ub454\uadfc(\uc5c9\ub369\uc774 \uadfc\uc721), \ud584\uc2a4\ud2b8\ub9c1(\ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uadfc\uc721) \ub4f1\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#5. \ucf54\uc5b4 \uadfc\uc721 \uac15\ud654 <\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc740 \uc5c9\ub369\uc774, \ud5c8\ub9ac, \ubcf5\uc0ac\uadfc, \ubcf5\uadfc\uc744 \uc644\uc804\ud788 \ud65c\uc131\ud654\uc2dc\ucf1c \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \uc11c \uc788\uac70\ub098 \uac78\uc744 \ub54c \ubab8\uc774 \uad6c\ubd80\uc815\ud574\uc9c0\uc9c0 \uc54a\uace0 \uace7\uac8c \uc720\uc9c0\ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n\uad81\uadf9\uc801\uc73c\ub85c \ud0c4\ud0c4\ud55c \ucf54\uc5b4 \uadfc\uc721\uc740 \ub454\uadfc\uacfc \uc5b4\uae68 \uadfc\uc721\uc744 \ud65c\uc131\ud654\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c \uc804\ubc18\uc801\uc778 \uc548\uc815\uc131, \uade0\ud615\uac10\uac01, \uc81c\uc5b4\ub825\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \uc6b4\ub3d9 \ubaa9\ud45c \ub2ec\uc131\uc744 \ub118\uc5b4 \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<br \/>\n<\/span><\/p>\n<figure id=\"attachment_2027\" aria-describedby=\"caption-attachment-2027\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2027 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2027\" class=\"wp-caption-text\">\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c<\/figcaption><\/figure>\n<p><b>\uacb0\ub860<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc774 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \uc778\uae30 \uc788\ub294 \uc774\uc720\ub294 \ud2b9\ubcc4\ud55c \uacf5\uac04\uc774\ub098 \uc7a5\ube44\uac00 \ud544\uc694 \uc5c6\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \ud544\uc694\ud55c \uac83\uc740 \uc624\uc9c1 \uc2dc\uac04, \uc778\ub0b4\uc2ec, \uadf8\ub9ac\uace0 \uafb8\uc900\ud55c \ub178\ub825\ubfd0\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\uac8c\ub2e4\uac00 \ud50c\ub7ad\ud06c\ub294 \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uacfc \uad00\uacc4\uc5c6\uc774 \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \ud3ec\ud568\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uccb4\uc911 \uac10\ub7c9, \uadfc\uc721\ub7c9 \uc99d\uac00 \ub610\ub294 \uccb4\ud615 \uc7ac\uad6c\uc131 \ub4f1 \uc5b4\ub5a4 \ubaa9\ud45c\ub97c \uac00\uc9c0\uace0 \uc788\ub4e0 \ud50c\ub7ad\ud06c\ub294 \ubaa9\ud45c \ub2ec\uc131\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \ud6cc\ub96d\ud55c \uc6b4\ub3d9\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\uc624\ub298\ubd80\ud130 \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud574\ub3c4 \uc88b\uace0, \ub354 \ud655\uc2e0\uc774 \uc11c\uc9c0 \uc54a\ub294\ub2e4\uba74 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud574 \ubcf4\ub294 \uac83\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4. <\/span><a href=\"https:\/\/anabolic-coach.com\/ko\/\ubb34\ub8cc-\ucf54\uce6d\/\"><span style=\"font-weight: 400;\">IFBB \ud504\ub85c<\/span><\/a><span style=\"font-weight: 400;\"> \uad81\uae08\ud55c \uc810\uc774\ub098 \uc6b0\ub824 \uc0ac\ud56d\uc774 \uc788\uc73c\uba74 \uc624\ub298 \ubc14\ub85c \uc804\ubb38\uac00\uc5d0\uac8c \uc54c\ub824\uc8fc\uc138\uc694.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>","protected":false},"excerpt":{"rendered":"<p>\uc774\uc81c \ub9c9 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud55c \ucd08\ubcf4\uc790\ub4e0, \ub178\ub828\ud55c \ubca0\ud14c\ub791 \ubcf4\ub514\ube4c\ub354\ub4e0, \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc758 \uac74\uac15 \ubc0f \uccb4\ub825 \uc99d\uc9c4 \ud6a8\uacfc\ub294 \ubd80\uc778\ud560 \uc218 \uc5c6\uc2b5\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc9d1, \uc9c1\uc7a5, \ub610\ub294 \ub3d9\ub124 \ud5ec\uc2a4\uc7a5 \ub4f1 \uc5b4\ub514\uc5d0\uc11c\ub4e0 \uc27d\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud544\uc694\ud55c \uc900\ube44\ubb3c\uc740 \uc57d\uac04\uc758 [\u2026]. <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ko\/%eb%84%90%eb%b9%a4%ec%a7%80\/\">\ub354<\/a><\/p>","protected":false},"author":3,"featured_media":2012,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. Here are some of the amazing benefits you&#039;ll reap from including planks into your daily routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/ko\/\ub110\ube64\uc9c0\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. Here are some of the amazing benefits you&#039;ll reap from including planks into your daily routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/ko\/\ub110\ube64\uc9c0\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-11T06:26:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-25T15:11:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-doing-planks-regulary.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/planks\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/planks\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"5 Amazing Things You Will Feel By Doing Planks Regularly\",\"datePublished\":\"2022-11-11T06:26:36+00:00\",\"dateModified\":\"2026-03-25T15:11:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/planks\/\"},\"wordCount\":1209,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/planks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-doing-planks-regulary.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"ko-KR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/planks\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/planks\/\",\"url\":\"https:\/\/anabolic-coach.com\/planks\/\",\"name\":\"5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/planks\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/planks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-doing-planks-regulary.jpg\",\"datePublished\":\"2022-11-11T06:26:36+00:00\",\"dateModified\":\"2026-03-25T15:11:46+00:00\",\"description\":\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. 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