{"id":2115,"date":"2022-12-09T09:16:49","date_gmt":"2022-12-09T09:16:49","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2115"},"modified":"2023-04-22T05:41:39","modified_gmt":"2023-04-22T05:41:39","slug":"bodyweight-workout-for-women","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%ec%97%ac%ec%84%b1%ec%9d%84-%ec%9c%84%ed%95%9c-%ec%b2%b4%ec%a4%91-%ec%9a%b4%eb%8f%99\/","title":{"rendered":"\uc5ec\uc131\uc744 \uc704\ud55c \uccb4\uc911 \uc6b4\ub3d9: \uc2dc\ub3c4\ud574\uc57c \ud560 \uc6b4\ub3d9!"},"content":{"rendered":"<p>\ubaa8\ub4e0 \uc5ec\uc131\uc740 \uc815\uae30\uc801\uc73c\ub85c \uc6b4\ub3d9\ud558\uace0 \ubab8\ub9e4\ub97c \uc720\uc9c0\ud560 \uc2dc\uac04\uc744 \ucc3e\uc544\uc57c \ud569\ub2c8\ub2e4. \uc640\ub294 \ubcc4\uac1c\ub85c <a href=\"https:\/\/anabolic-coach.com\/ko\/\uac00\uc7a5-\ud6a8\uacfc\uc801\uc778-\uacb0\uacfc\ub97c-\uc704\ud55c-\uc5ec\uc131\uc744-\uc704\ud55c-\ud53c\ud2b8\ub2c8\uc2a4-\ud301\/\">\uccb4\ub825 \uc218\uc900 \ud5a5\uc0c1<\/a>, \uc801\uc808\ud55c \uc6b4\ub3d9\uc740 \ub610\ud55c \ub2e4\ub978 \ub9ce\uc740 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801, \uc2ec\ub9ac\uc801 \uac74\uac15\uc0c1\uc758 \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc774 \uac8c\uc2dc\ubb3c\uc5d0\uc11c\ub294 \uc624\ub298 \uc2dc\ub3c4\ud560 \uc218 \uc788\ub294 \uc5ec\uc131\uc744 \uc704\ud55c \uccb4\uc911 \uc6b4\ub3d9\uc744 \uac15\uc870\ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uba3c\uc800 \uacc4\ud68d\ub41c \ub9e8\ubab8 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc6cc\ubc0d\uc5c5\uc744 \ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/tTsVICSDGCw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc6cc\ubc0d\uc5c5\ud558\uace0 \uc6b4\ub3d9 \ud6c4\uc5d0 \uc2dd\ud788\uc2ed\uc2dc\uc624.<\/h2>\n<p>\uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \ucd5c\uc801\uc758 \uc131\ub2a5\uc744 \ub2ec\uc131\ud558\ub824\uba74 \ucca0\uc800\ud55c \uc6cc\ubc0d\uc5c5\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/6-\uadfc\uc721-\ube4c\ub529-\ud6c8\ub828-\ube44\ubc00\/\">\uad50\uc721 \uc138\uc158<\/a>. \uc6cc\ubc0d\uc5c5\uc744 \uc798 \ud558\uba74 \uc2ec\ubd80 \uccb4\uc628\uacfc \uace8\uaca9\uadfc\uc73c\ub85c \uac00\ub294 \uc0b0\uc18c\uac00 \uacf5\uae09\ub41c \ud608\uc561\uc758 \ud750\ub984\uc774 \ucc9c\ucc9c\ud788 \uc99d\uac00\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc2ec\ubc15\uc218\uac00 \uc62c\ub77c\uac00\uace0 \uadfc\uc721\uc774 \uc6c0\uc9c1\uc77c \uc900\ube44\uac00 \ub418\uba74 \uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9 \uc694\ubc95\uc5d0 \ucc38\uc5ec\ud560 \ub54c \ubc1c\uc0dd\ud558\ub294 \ubb38\uc81c\uc5d0 \uc9c1\uba74\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub7ec\ud55c \uc6b4\ub3d9 \ubb38\uc81c\uc5d0\ub294 \uadfc\uc721 \ud53c\ub85c\uc640 \ubd80\uc0c1 \uc704\ud5d8\uc774 \ud3ec\ud568\ub418\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc73c\uba70, \uc0ac\uc804\uc5d0 \ucda9\ubd84\ud55c \uc6cc\ubc0d\uc5c5 \uc2dc\uac04\uc744 \ubcf4\ub0b4\uba74 \ub450 \uac00\uc9c0 \ubaa8\ub450 \ud06c\uac8c \uc904\uc5b4\ub4ed\ub2c8\ub2e4.<\/p>\n<p>\ub610\ud55c \uaca9\ub82c\ud55c \uc6b4\ub3d9 \ud6c4\uc5d0 \ud734\uc2dd\uc744 \ucde8\ud558\uace0 \uc228\uc744 \uace0\ub974\ub294 \uc2dc\uac04\uc744 \uac00\uc9c0\uba74 \ubab8\uc774 \ube68\ub9ac \ud68c\ubcf5\ub418\ub3c4\ub85d \ub3c4\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub9c8\ub77c\ud1a4 \uc120\uc218\uc640 \uac19\uc740 \uc9c0\uad6c\ub825 \uc6b4\ub3d9 \uc120\uc218\ub294 \uc2ec\uc7a5, \ud608\uad00 \ubc0f \ud608\uc555\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce58\uae30 \ub54c\ubb38\uc5d0 \uc801\uc808\ud55c \ub0c9\uac01 \uae30\uac04\uc744 \ud1b5\ud574 \uac00\uc7a5 \ub9ce\uc740 \uc774\uc810\uc744 \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uc608\uc815\ub41c \uc6b4\ub3d9 \uc138\uc158\uc774 \uc2dc\uc791\ub418\uae30 \uc804\uc5d0 \uc6cc\ubc0d\uc5c5 \ub8e8\ud2f4\uc744 \ud1b5\ud569\ud558\uace0 \uadf8 \ud6c4\uc5d0 \ucfe8\ub2e4\uc6b4 \uae30\uac04\uc744 \ud3ec\ud568\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2129 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uc6cc\ubc0d\uc5c5\uc740 \uc5b4\ub5bb\uac8c \ud558\ub098\uc694?<\/h2>\n<p>\uc774\ubbf8 \uc5b8\uae09\ud588\ub4ef\uc774 \uc2dc\uc791\ud558\uae30 \uc9c1\uc804\uc5d0 \uc6cc\ubc0d\uc5c5\uc744 \ud574\uc57c \ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc90c\ubc14\ub97c-\ud574\uc57c-\ud558\ub294-5\uac00\uc9c0-\uc774\uc720\/\">\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9<\/a>. \uc608\ub97c \ub4e4\uc5b4 \ud584\uc2a4\ud2b8\ub9c1\uacfc \uac19\uc740 \ud070 \uadfc\uc721\uc744 \uc6cc\ubc0d\uc5c5\ud558\ub294 \uac83\ubd80\ud130 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub354 \ud070 \uadfc\uc721 \uadf8\ub8f9\uc744 \uc801\uc808\ud558\uac8c \uc6cc\ubc0d\uc5c5\ud55c \ud6c4\uc5d0\ub294 \ud65c\ub3d9 \ub610\ub294 \uc2a4\ud3ec\uce20\ubcc4 \uc6cc\ubc0d\uc5c5 \ub4dc\ub9b4\ub85c \uc774\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub3d9\uc801 \uc6cc\ubc0d\uc5c5\uc740 \uae30\ubcf8\uc801\uc73c\ub85c \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8 \uc911\uc5d0 \ucc38\uc5ec\ud558\ub824\ub294 \uc6b4\ub3d9\uc744 \ubaa8\ubc29\ud558\uc9c0\ub9cc \uac15\ub3c4\ub294 \ub35c\ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc6cc\ubc0d\uc5c5\uc740 \uc6b4\ub3d9\uacfc \uc77c\uce58\ud574\uc57c \ud558\uc9c0\ub9cc \uc2e4\uc81c \ud6c8\ub828 \uc138\uc158\uc5d0 \ube44\ud574 \ub290\ub9b0 \uc18d\ub3c4\ub85c \uc218\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc77c\ubc18\uc801\uc73c\ub85c \uc6cc\ubc0d\uc5c5\uc740 \uc77c\ubc18\uc801\uc73c\ub85c \uc800\uc18d\uc5d0\uc11c \uace0\uc18d\uae4c\uc9c0 \ub2e4\uc591\ud55c \uc18d\ub3c4\ub85c \uc218\ud589\ud574\uc57c \ud569\ub2c8\ub2e4. \uc804\uccb4 \uc544\uc774\ub514\uc5b4\ub294 \ub2e4\uac00\uc624\ub294 \ud6c8\ub828 \uc694\ubc95\uc758 \uc608\uc0c1 \uac15\ub3c4\uc5d0 \ub300\ube44\ud558\uc5ec \uadfc\uc721\uc744 \uc900\ube44\ud558\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc6cc\ubc0d\uc5c5 \uc911\uc5d0 \ub540\uc744 \ud758\ub9ac\ub294 \uac83\uc740 \uc815\uc0c1\uc774\uba70 \uad8c\uc7a5\ud574\uc57c \ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ud56d\uc0c1 \uae68\ub057\ud55c \uc2dd\uc218\ub85c \uc218\ubd84\uc744 \uacf5\uae09\ud558\ub294 \uac83\uc744 \uc78a\uc9c0 \ub9c8\uc2ed\uc2dc\uc624.<\/p>\n<p>\ub610\ud55c \uc8fc\uc694 \uc6b4\ub3d9 \ub8e8\ud2f4 \uc804\uc5d0 \uc6cc\ubc0d\uc5c5\uc744 \ud558\uba74 \uadfc\uc721\uc5d0 \uc0b0\uc18c\uac00 \uacf5\uae09\ub41c \ud608\uc561\uc758 \ud750\ub984\uc744 \uc99d\uac00\uc2dc\ucf1c \uc2a4\ud0dc\ubbf8\ub108\uc640 \uc9c0\uad6c\ub825\uc744 \ud0a4\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\uac83\uc740 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \uc911 \uadfc\uc721 \ud53c\ub85c\uc758 \uc8fc\ub41c \uc6d0\uc778\uc778 \uadfc\uc721\uc758 \uc816\uc0b0 \ucd95\uc801\uc744 \ud06c\uac8c \ub2a6\ucda5\ub2c8\ub2e4.<\/p>\n<p>\ub3d9\uc801 \uc6cc\ubc0d\uc5c5 \uc678\uc5d0\ub3c4 \ub2e4\uc591\ud55c \uc6cc\ubc0d\uc5c5 \ubc29\ubc95\uc774 \uc788\uc73c\uba70 \uac00\uc7a5 \uc778\uae30 \uc788\ub294 \uc6cc\ubc0d\uc5c5 \ud65c\ub3d9\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc815\uc801 \uc2a4\ud2b8\ub808\uce6d<\/strong>: \uc774\uac83\uc740 \uc6b4\ub3d9 \uc138\uc158 \uc804\ud6c4\uc5d0 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uae30\ubcf8\uc801\uc73c\ub85c \uc815\uc9c0\ub41c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba74\uc11c \ub2e4\uc591\ud55c \uadfc\uc721\uad70\uc744 \uc2a4\ud2b8\ub808\uce6d\ud569\ub2c8\ub2e4. \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc720\uc5f0\uc131\uacfc \uc6b4\ub3d9 \ubc94\uc704\ub97c \uac1c\uc120\ud558\ub294 \ub370 \uc720\uc6a9\ud569\ub2c8\ub2e4. \uac00\uc7a5 \uc77c\ubc18\uc801\uc778 \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d \uc6cc\ubc0d\uc5c5\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4. \ub204\uc6cc\uc788\ub294 \ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d, \uc5c9\ub369\uc774 \uad74\uadfc \uc2a4\ud2b8\ub808\uce6d \ubc0f \uc0bc\ub450\uadfc \uc2a4\ud2b8\ub808\uce6d.<\/li>\n<li><strong><a href=\"https:\/\/www.runnersworld.com\/training\/a32256640\/how-to-do-a-squat\/\">\uc2a4\ucffc\ud2b8<\/a>:<\/strong> \uc774\uac83\uc740 \ub2e4\uc74c\uacfc \uac19\uc774 \uac00\ub2a5\ud55c \ud55c \ub9ce\uc740 \ud558\uccb4 \uadfc\uc721 \uadf8\ub8f9\uc744 \ubaa9\ud45c\ub85c \ud558\ub294 \ub2e4\ubaa9\uc801 \uc6cc\ubc0d\uc5c5\uc785\ub2c8\ub2e4. \ub454\ubd80, \ud584\uc2a4\ud2b8\ub9c1 \ubc0f \ub300\ud1f4\uc0ac\ub450\uadfc.<\/li>\n<li><strong>\ud310\uc790:<\/strong> \uc790\uc138, \uade0\ud615, \ub4f1\uacfc \ucf54\uc5b4\uc758 \ud798\uc744 \uac1c\uc120\ud558\ub294 \ub370 \uc911\uc810\uc744 \ub454 \uc6cc\ubc0d\uc5c5\uc744 \uc6d0\ud55c\ub2e4\uba74 \ud50c\ub7ad\ud06c\uac00 \ud544\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0ac\uc774\ub4dc \ub7f0\uc9c0<\/strong>: \uc0ac\uc774\ub4dc \ub7f0\uc9c0 \uc6cc\ubc0d\uc5c5\uc740 \uc5c9\ub369\uc774, \ub454\ubd80 \ubc0f \ub2e4\ub9ac\ub97c \uac15\ud654\ud558\uc5ec \uac15\ub82c\ud55c \ud558\uccb4 \uc6b4\ub3d9 \uc138\uc158\uc744 \uc900\ube44\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ud478\uc26c\uc5c5<\/strong>: \ud074\ub798\uc2dd \ud478\uc26c\uc5c5\uc73c\ub85c \ub454\uadfc, \ucf54\uc5b4, \uc0c1\uccb4\ub97c \uc6cc\ubc0d\uc5c5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0bc\ub450\uadfc \uc6cc\ubc0d\uc5c5<\/strong>: \ud2b9\ud788 \uc5ed\ub3c4\ub97c \ud558\ub824\ub294 \uacbd\uc6b0 \uc0bc\ub450\uadfc\uc744 \uc6cc\ubc0d\uc5c5\ud574\uc57c \ud569\ub2c8\ub2e4. \uc0bc\ub450\uadfc \uc6cc\ubc0d\uc5c5\uc744 \ud1b5\ud574 \uc0bc\ub450\uadfc\uc73c\ub85c\uc758 \ud608\ub958\ub97c \uc99d\uac00\uc2dc\ud0a4\uba74\uc11c \uc774\ub3d9\uc131\uacfc \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc6cc\ubc0d\uc5c5\uc740 \uc6b4\ub3d9 \uc138\uc158\uc5d0 \uc55e\uc11c \uc9c4\ud589\ub418\uc9c0\ub9cc \uc6b4\ub3d9 \uc138\uc158 \ud6c4\uc5d0\ub294 \uac15\ub3c4 \uc218\uc900\uc744 \ub300\ud3ed \ub0ae\ucd94\uc5b4 \ucfe8\ub2e4\uc6b4\ud558\ub294 \uac83\uc744 \uc78a\uc9c0 \ub9c8\uc2ed\uc2dc\uc624. \uc774\ub807\uac8c \ud558\uba74 \uc2ec\ubc15\uc218\uc640 \ud608\uc555\uc744 \ub0ae\ucd94\uba74\uc11c \ud638\ud761\uc744 \uc815\uc0c1\uc5d0 \uac00\uae5d\uac8c \ub0ae\ucd94\uc5b4 \ud638\ud761\uc744 \uc870\uc808\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h2>\ub7f0\uc9c0\ub85c \ub2e4\ub9ac\uc640 \ub454\uadfc\uc744 \uac15\ud654\ud558\uc138\uc694<\/h2>\n<p>\ub7f0\uc9c0\ub294 \ud5c8\ubc85\uc9c0, \uc5c9\ub369\uc774, \ub454\uadfc\uc744 \ud3ec\ud568\ud55c \ud558\uccb4 \uadfc\uc721 \uadf8\ub8f9\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \ud6cc\ub96d\ud55c \uc6b4\ub3d9 \ub8e8\ud2f4\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub7f0\uc9c0\ub294 \ub2e4\uc591\ud55c \ud615\ud0dc\ub85c \uc81c\uacf5\ub418\uc9c0\ub9cc \ubaa8\ub450 \uad6c\ubd80\ub9b0 \ubb34\ub98e\uc73c\ub85c \ub2e4\ub978 \ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \uac00\uc838\uc624\uba74\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ubed7\ub294 \uac83\uacfc \uad00\ub828\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \ub7f0\uc9c0 \uc911 \ub2e4\ub9ac \uadfc\uc721\uc744 \uc2a4\ud2b8\ub808\uce6d\ud560 \ub54c\ub294 \ud56d\uc0c1 \uc8fc\uc758\ub97c \uae30\uc6b8\uc5ec \uc9c4\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\ub7f0\uc9c0\ub97c \uc815\ub9d0 \ud2b9\ubcc4\ud55c \uc6b4\ub3d9\uc73c\ub85c \ub9cc\ub4dc\ub294 \uac83\uc740 \ud2b9\ubcc4\ud55c \uc7a5\ube44 \uc5c6\uc774 \uc5b4\ub514\uc11c\ub098 \ud560 \uc218 \uc788\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4. \uc6d0\ud558\ub294 \uacbd\uc6b0 \uc57d\uac04\uc758 \uacf5\uac04\uacfc \uc6b4\ub3d9 \ub9e4\ud2b8\ub9cc \uc788\uc73c\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uc8fc\ub2f9 2~4\ud68c \ub2e4\uc591\ud55c \ub7f0\uc9c0\ub97c \uc218\ud589\ud558\ub294 \uac83\uc744 \ubaa9\ud45c\ub85c \uc0bc\uc544\uc57c \ud569\ub2c8\ub2e4. \ub9e4\uc77c \ub7f0\uc9c0\ub97c \ud558\uc9c0 \ub9d0\uc544\uc57c \ud558\ub294 \uc774\uc720\ub294 \uc6b4\ub3d9 \uc0ac\uc774\uc5d0 \ub454\ubd80, \uc5c9\ub369\uc774, \ub2e4\ub9ac\ub97c \ud3ec\ud568\ud55c \ud558\uccb4\ub97c \ud68c\ubcf5\ud560 \uc2dc\uac04(\ubcf4\ud1b5 24~48\uc2dc\uac04)\uc744 \uc8fc\uc5b4\uc57c \ud558\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/p>\n<h2>\ud45c\uc900 \ub7f0\uc9c0<\/h2>\n<p>\uae30\ubcf8 \ub7f0\uc9c0\ub97c \uc218\ud589\ud558\ub294 \ub3d9\uc548 \uc62c\ubc14\ub978 \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4. \uc774 \uc5f0\uc2b5\uc744 \uc2e4\ud589\ud560 \ub54c \uc8fc\uc758\ud574\uc57c \ud560 \uc0ac\ud56d\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>1\ub2e8\uacc4TP4T1<\/strong>: \uc591\ubc1c\uc744 \ubaa8\uc73c\uace0 \uc120 \uc790\uc138\uc5d0\uc11c \uc591\uc190\uc740 \uc5c9\ub369\uc774\uc5d0 \uc5b9\uace0 \ubab8\uc740 \uace7\uac8c \uc138\uc6b4\ub2e4.<\/li>\n<li><strong>1\ub2e8\uacc4TP4T2<\/strong>: \ud55c \ubc1c\uc744 \ub2e4\ub978 \ubc1c \uc55e\uc5d0 90\ub3c4 \uac01\ub3c4\ub85c \ub193\uace0 \ubc1c\uac00\ub77d\uc744 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub193\uc2b5\ub2c8\ub2e4. \ubc1c\ub3c4 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud574\uc57c \ud558\uace0 \uc815\uac15\uc774\uc640 \ud5c8\ubc85\uc9c0\uac00 \ud3c9\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>1\ub2e8\uacc4TP4T3<\/strong>: \ucd94\uac00\ub85c \ubc18\ub300\ucabd \ub2e4\ub9ac\uc758 \ubb34\ub98e\uc744 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub9bd\ub2c8\ub2e4. \ubc1c\uc744 \ubed7\ub294 \ub3d9\uc548\uc5d0\ub3c4 \ubc1c\uac00\ub77d\uc740 \ub545\uc5d0 \ubd99\uc5b4 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>1\ub2e8\uacc4TP4T4<\/strong>: \uc774\uc81c #2 \ub2e8\uacc4\uc758 \ub3d9\uc791\uc744 \ubc18\ub300\ub85c \ud558\uace0 \uc55e\ub2e4\ub9ac\ub97c \uc2dc\uc791 \uc704\uce58\ub85c \ub418\ub3cc\ub824\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2128 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>\ub7f0\uc9c0 \uc911\uc5d0 \ud574\uc57c \ud560 \uac83\uacfc \ud558\uc9c0 \ub9d0\uc544\uc57c \ud560 \uac83<\/h2>\n<ul>\n<li>\ubb34\ub98e\uacfc \ubc1c\uc758 \uc815\ub82c\uc744 \ud655\uc778\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\uad6c\ubd80\uc815\ud558\uc9c0 \ub9c8\uc2ed\uc2dc\uc624.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/lunges-muscles-worked\">\ub7f0\uc9c0<\/a> \uc774\uac83\uc740 \ub2f9\uc2e0\uc758 \ub454\uadfc\uacfc \ub2e4\ub9ac\ub97c \uac15\ud654\ud560 \uc218 \uc788\ub294 \uc88b\uc740 \ubc29\ubc95\uc774\uba70, \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uac15\ub82c\ud55c \ud558\uccb4 \uc6b4\ub3d9 \uc694\ubc95 \uc804\uc5d0 \uc6cc\ubc0d\uc5c5(\uc55e\uc5d0\uc11c \uac15\uc870\ud55c \uac83\ucc98\ub7fc)\uc73c\ub85c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc57d\uac04 \ub2e4\ub978 \uc2e4\ud589 \ubc29\ubc95\uc73c\ub85c \uc120\ud0dd\ud560 \uc218\uc788\ub294 \ub2e4\uc591\ud55c \ub7f0\uc9c0\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7fc\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0 \uac01 \ubcc0\ud615\uc740 \ub69c\ub837\ud55c \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc6e8\uc774\ud2f0\ub4dc \ub7f0\uc9c0<\/h3>\n<p>\ud45c\uc900 \ub7f0\uc9c0 \uc790\uc138\ub97c \uba3c\uc800 \ub9c8\uc2a4\ud130\ud574\uc57c \ud558\uc9c0\ub9cc, \ub7f0\uc9c0 \uc6b4\ub3d9\uc744 \ud558\ub294 \ub3d9\uc548 \uc6e8\uc774\ud2b8\ub97c \ub4e4\uc5b4\uc62c\ub9ac\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ub3c4\uc804\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ucf00\ud2c0\ubca8\uc744 \uac00\uc2b4\uc5d0 \ub300\uace0 \ud45c\uc900 \ub7f0\uc9c0\ub97c \ud560 \uc218\ub3c4 \uc788\uace0 \uc544\ub839\uc744 \ub4e4\uace0 \ucee4\ud2b8 \ub7f0\uc9c0\ub97c \ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \ub3cc\uc9c4\ud560 \ub54c \ubc1c\uc5d0 \uccb4\uc911\uc744 \ucd94\uac00\ud558\uba74 \uc0ac\uc6a9\ud558\ub294 \uccb4\uc911\uc5d0 \ub530\ub77c \ucf54\uc5b4\uc640 \ub2e4\ub9ac\ubfd0\ub9cc \uc544\ub2c8\ub77c \ud314\ub3c4 \uac15\ud654\ub429\ub2c8\ub2e4.<\/p>\n<h3>\uc0ac\uc774\ub4dc \ub7f0\uc9c0<\/h3>\n<p>\uc774 \ub7f0\uc9c0 \ubcc0\ud615\uc744 \uc2e4\ud589\ud558\ub824\uba74 \uba3c\uc800 \uc624\ub978\ubc1c\ub85c \uc55e\uc73c\ub85c \ub7f0\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4. \ud480 \ub7f0\uc9c0\ub85c \ub0b4\ub824\uc624\uc790\ub9c8\uc790 \uc0c1\uccb4\ub97c \uc624\ub978\ucabd\uc73c\ub85c \ube44\ud2c0\uace0 \uba87 \ucd08 \ub3d9\uc548 \uc720\uc9c0\ud55c \ub2e4\uc74c \uc624\ub978\ucabd \ub2e4\ub9ac\ub97c \ub2e4\uc2dc \uc62c\ub9ac\uae30 \uc804\uc5d0 \uc911\uc559\uc73c\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4. \uce21\uba74\uc744 \uc804\ud658\ud558\uace0 \uc67c\ucabd\uc73c\ub85c \uc791\uc5c5\ud558\uc5ec \uc6b4\ub3d9\uc744 \uc644\ub8cc\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc0ac\uc774\ub4dc \ub7f0\uc9c0\ub97c \ud1b5\ud574 \ucf54\uc5b4\uc640 \ud558\uccb4\ub97c \uac15\ud654\ud560 \uc218 \uc788\uc73c\uba70 \uade0\ud615\uc774 \ub208\uc5d0 \ub744\uac8c \ud5a5\uc0c1\ub418\ub294 \uac83\uc744 \ub290\ub084 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>Curtsy \ub7f0\uc9c0<\/h3>\n<p>\uc6b4\ub3d9\uc744 \ud1b5\ud574 \ub454\uadfc\uc744 \uac15\ud654\ud558\uace0 \uc2f6\uc740 \uc0ac\ub78c\ub4e4\uc740 \ucee4\uc2dc \ub7f0\uc9c0(curtsy lunges)\ub97c \ud558\uba74 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc591\ubc1c\uc744 \ubaa8\uc73c\uace0 \uc11c\uc11c \uc5c9\ub369\uc774\uc5d0 \uc190\uc744 \uc5b9\uace0 \ubab8\uc744 \ub611\ubc14\ub85c \uc138\uc6b0\uc2ed\uc2dc\uc624. \uc624\ub978\ubc1c\uc774 \uc67c\ubc1c \ub4a4\uc5d0 \uc62c \ub54c\uae4c\uc9c0 \ubc31\uc5c5\ud55c \ub2e4\uc74c \uc2dc\uacc4 \ubc29\ud5a5\uc73c\ub85c \uc6d0\uc744 \uadf8\ub9ac\uba70 \ub3cc\ub9bd\ub2c8\ub2e4. \uac00\uc2b4\uc5d0 \uc8fc\uba39\uc744 \uc950\uace0 \uc67c\ubc1c\ub85c \uc55e\uc73c\ub85c \ub3cc\uc9c4\ud569\ub2c8\ub2e4. &quot;curtsy&quot; \uc790\uc138\ub85c \ub3cc\uc544\uac00\uc11c \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc2a4\ucffc\ud2b8\ub85c \ub2e4\ub9ac, \ub4f1, \ucf54\uc5b4 \uc6b4\ub3d9\ud558\uae30<\/h2>\n<p>\uac74\ucd95\ud560 \ub54c <a href=\"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721\ub7c9\uc744-\uc5bb\ub294-\ubc29\ubc95\/\">\uadfc\uc721<\/a>, \uc2a4\ucffc\ud2b8\ub9cc\ud07c \uc911\uc694\ud55c \uc6b4\ub3d9\uc740 \uac70\uc758 \uc5c6\uc2b5\ub2c8\ub2e4. \ub2f9\uc2e0\uc774 \ud558\uccb4 \ub610\ub294 \uc804\uc2e0 \uc800\ud56d \ud6c8\ub828\uc744 \ud558\ub4e0, \ub2f9\uc2e0\uc740 \uac70\uc758 \ud655\uc2e4\ud558\uac8c \uc5b4\ub5a4 \uc2dc\uc810\uc5d0\uc11c \uc77c\uc885\uc758 \uc2a4\ucffc\ud2b8 \ubcc0\ud615\uc744 \ud558\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4. \uc774\uac83\uc740 \uc0ac\uace0\uac00 \uc544\ub2d9\ub2c8\ub2e4. \uc2a4\ucffc\ud2b8\ub294 \uc8fc\uc694 \uadfc\ub825 \ud6c8\ub828 \ub8e8\ud2f4\uc744 \uc704\ud55c \ud6cc\ub96d\ud55c \uc120\ud0dd\uc774 \ub418\ub3c4\ub85d \ud558\ub294 \ub9ce\uc740 \uc774\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\uc2a4\ucffc\ud2b8\uc758 \uc774\uc810<\/h3>\n<h4>#1. \ub2e4\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uc2a4\ucffc\ud2b8<\/h4>\n<p>\uc2a4\ucffc\ud2b8\ub294 \uc5ec\ub7ec \uba74\uc5d0\uc11c \uc774\uc810\uc774 \uc788\uc73c\uba70 \ub2e4\uc591\ud55c \ubd80\uc704, \ud2b9\ud788 \ub2e4\ub9ac\uc5d0\uc11c \uadfc\uc721\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc5c9\ub369\uc774(\ub454\ubd80 \uadfc\uc721)\ub294 \uac77\uae30, \uac74\ub108\ub6f0\uae30, \ub2ec\ub9ac\uae30, \uc810\ud504 \uc2dc \ud3ed\ubc1c\uc131, \uc548\uc815\uc131 \ubc0f \ubaa8\ub4e0 \ubc29\ud5a5\uc758 \ucd94\uc9c4\ub825\uc5d0 \uc911\uc694\ud558\uba70 \uc2a4\ucffc\ud2b8\ub294 \uadfc\ub825\uc744 \ud0a4\uc6b0\ub294 \ud6cc\ub96d\ud55c \ubc29\ubc95\uc785\ub2c8\ub2e4. \ub300\ud1f4\uc0ac\ub450\uadfc\uc740 \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \ud5c8\ubc85\uc9c0 \uc55e\ucabd\uc5d0 \uc788\ub294 4\uc911 \uadfc\uc721\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc2a4\ucffc\ud2b8\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \uc77c\uc0c1 \ud65c\ub3d9\uacfc \uc6b4\ub3d9\uc5d0 \uc808\ub300\uc801\uc73c\ub85c \ud544\uc694\ud55c \uc885\uc544\ub9ac\uc640 \ud584\uc2a4\ud2b8\ub9c1\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc810\ud504, \ub2ec\ub9ac\uae30 \ubc0f \uac77\uae30.<\/p>\n<h4>#2. \uc2a4\ucffc\ud2b8\ub294 \uc790\uc138\ub97c \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/h4>\n<p>\uae30\ub9bd\uadfc\uc740 \ubab8\uc758 \uc790\uc138\ub97c \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uc2a4\ucffc\ud2b8\ub294 \ucc99\ucd94\uc758 \uc774 \ubd80\ubd84\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub098\uc05c \uc790\uc138\uc758 \uc99d\uc0c1\uc778 \uad6c\ubd80\uc815\ud55c \uc790\uc138\ub294 \ubaa9\uacfc \ud5c8\ub9ac \ud1b5\uc99d, \ub290\ub9b0 \uc2e0\uc9c4\ub300\uc0ac, \uc218\uba74 \uc7a5\uc560\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc2a4\ucffc\ud2b8\ub294 \uc88b\uc740 \uc790\uc138\ub97c \ucd09\uc9c4\ud558\uace0 \uadf8 \uacfc\uc815\uc5d0\uc11c \uc774\ub7ec\ud55c \ubb38\uc81c\ub97c \ud574\uacb0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubb34\uac70\uc6b4 \uc6e8\uc774\ud2b8\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc548 \ub4f1\uacfc \uac00\uc2b4\uc744 \ubaa8\ub450 \uc704\ub85c \uc720\uc9c0\ud558\uc5ec \uc6e8\uc774\ud2f0\ub4dc \uc2a4\ucffc\ud2b8\ub97c \ud558\ub294 \ub3d9\uc548 \uc801\uc808\ud55c \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub3c4\ub85d \ud558\uc138\uc694.<\/p>\n<h4>#3. \uc2a4\ucffc\ud2b8\ub294 \ucf54\uc5b4 \uadfc\ub825 \uac15\ud654<\/h4>\n<p>\uc2a4\ucffc\ud2b8\ub294 \ub2e4\ub9ac\ubfd0\ub9cc \uc544\ub2c8\ub77c \ucf54\uc5b4 \uac15\ud654\uc5d0\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4. \uc2a4\ucffc\ud2b8\ub294 \ub4f1\uc2e0\uadfc, \uc0ac\uadfc, \ubcf5\uadfc, \uc5c9\ub369\uc774 \ubc0f \ub454\uadfc\uc744 \ub2e8\ub828\ud560 \uac83\uc785\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uadfc\uc721\uad70\uc740 \ucf54\uc5b4\uc758 \uc804\ubc18\uc801\uc778 \ud798\uc5d0 \ud544\uc218\uc801\uc778 \ubaa8\ub4e0 \uadfc\uc721\uad70\uc785\ub2c8\ub2e4. \uc2a4\ucffc\ud2b8\uac00 \ud50c\ub7ad\ud06c\ubcf4\ub2e4 \uc2e0\uccb4\uc5d0 \ub354 \ub9ce\uc740 \ubd80\ub2f4\uc744 \uc904 \uc218 \uc788\uc9c0\ub9cc \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \uc2a4\ucffc\ud2b8\ub294 \ud50c\ub7ad\ud06c\uc5d0 \ube44\ud574 \ub354 \ub9ce\uc740 \uadfc\uc721 \uadf8\ub8f9\uc744 \ud65c\uc131\ud654\ud569\ub2c8\ub2e4. \uc5c9\ub369\uc774\uc640 \ud5c8\ub9ac\ub97c \ubd80\uc0c1\uc73c\ub85c\ubd80\ud130 \ubcf4\ud638\ud558\ub294 \uac83\uc740 \uac15\ud55c \ucf54\uc5b4\ub97c \uc720\uc9c0\ud558\ub294 \ub610 \ud558\ub098\uc758 \ud2b9\uad8c\uc77c \ubfd0\uc774\uba70 \uc2a4\ucffc\ud2b8\ub294 \uc774\uc640 \uad00\ub828\ud558\uc5ec \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2127 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uc62c\ubc14\ub978 \uc2a4\ucffc\ud2b8\ub97c \uc218\ud589\ud558\ub294 \ubc29\ubc95?<\/h2>\n<p>\uc790\uc2e0\uc758 \uccb4\uc911\ub9cc\uc744 \uc0ac\uc6a9\ud558\uc5ec \uac04\ub2e8\ud55c \uc2a4\ucffc\ud2b8\ub97c \uc218\ud589\ud558\ub824\uba74 \ub2e4\uc74c \ub2e8\uacc4\ub97c \ub530\ub974\uc2ed\uc2dc\uc624.<\/p>\n<ul>\n<li>\ubc1c\ub05d\uc744 \uc55e\uc73c\ub85c \ud5a5\ud558\uac8c \ud558\uace0, \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\uace0, \uac00\uc2b4\uc744 \uc790\ub791\uc2a4\ub7fd\uac8c \ub4e4\uace0 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c \ubc8c\ub9ac\uace0 \uc11c\uc138\uc694.<\/li>\n<li>\uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \uc758\uc790\uc5d0 \uc549\uc73c\ub824\ub294 \uac83\ucc98\ub7fc \uc5c9\ub369\uc774\uc640 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \uc816\ud78c\ub2e4. \ubab8\ud1b5\uacfc \uc5b4\uae68\ub97c \ub611\ubc14\ub85c \uc138\uc6b0\uace0 \uac00\uc2b4\uc744 \ud3b4\uace0 \ud314\uc744 \ubab8 \uc55e\uc73c\ub85c \uac00\uc838\uc640 \uade0\ud615\uc744 \uc7a1\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ubb34\ub98e\uc744 90\ub3c4 \uac01\ub3c4\ub85c \uad6c\ubd80\ub9ac\uba74\uc11c \ud5c8\ubc85\uc9c0\uac00 \ubc14\ub2e5\uacfc \ud3c9\ud589\uc774 \ub418\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li>\uc2a4\ucffc\ud2b8\ub97c \ud558\uba74\uc11c \ub0b4\ub824\uac00\uba74\uc11c \uc228\uc744 \uae4a\uc774 \ub4e4\uc774\ub9c8\uc2e0 \ub2e4\uc74c, \uc9c0\ub81b\ub300 \uc5ed\ud560\uc744 \ud558\ub294 \ubc1c\ub4a4\uafc8\uce58\ub97c \uc0ac\uc6a9\ud558\uc5ec \uc2dc\uc791 \uc704\uce58\ub85c \ubc00\uc5b4 \uc62c\ub9b4 \ub54c \uc228\uc744 \ub0b4\uc26c\uae30 \uc804\uc5d0 \uc7a0\uc2dc \uc228\uc744 \ucc38\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ud478\uc26c\uc5c5\uc73c\ub85c \uac00\uc2b4 \uadfc\uc721\uacfc \ud314\uc744 \ub2e8\ub828\ud558\uc138\uc694<\/h2>\n<p>\uc804\uc2e0 \ub610\ub294 \uc0c1\uccb4 \ub8e8\ud2f4\uc758 \uc77c\ubd80\ub85c \ub9e4\uc8fc 2~3\ud68c \ud314\uad7d\ud600\ud3b4\uae30\ub97c \uc218\ud589\ud558\uc5ec \uc6b4\ub3d9 \uc0ac\uc774\uc5d0 \uc801\uc5b4\ub3c4 \ud558\ub8e8\ub294 \uadfc\uc721\uc5d0 \ud734\uc2dd\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<p>\uccb4\ub825 \uc218\uc900\uacfc \ud314 \uad7d\ud600 \ud3b4\uae30\ub97c \uc218\ud589\ud558\ub294 \uac15\ub3c4\uc5d0 \ub530\ub77c \ub2e4\uc591\ud55c \ubc18\ubcf5\uc774 \uac00\ub2a5\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc77c\ubc18\uc801\uc73c\ub85c \uac01 \uc138\ud2b8\ub9c8\ub2e4 10~20\ud68c\uc529 3\uc138\ud2b8\uc758 \ud478\uc26c\uc5c5\uc744 \uc644\ub8cc\ud558\ub294 \uac83\uc744 \ubaa9\ud45c\ub85c \ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud45c\uc900 \ud478\uc2dc\uc5c5\uc744 \uc2e4\ud589\ud558\ub294 \ubc29\ubc95\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\ud45c\uc900 \ud478\uc26c\uc5c5\uc740 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc190\uc744 \ub545\uc5d0 \ub300\uc2ed\uc2dc\uc624. \ubc1c\uc744 \ubaa8\uc73c\uace0, \ucc99\ucd94\ub97c \uc911\ub9bd\uc73c\ub85c \ud558\uace0, \ucf54\uc5b4\ub97c \uc218\ucd95\ud55c \uc0c1\ud0dc\uc5d0\uc11c \uace7\uc740 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\ub0b4\ub824\uc624\ub824\uba74 \ud314\uafc8\uce58\ub97c 45\ub3c4 \uac01\ub3c4\ub85c \ubd80\ub4dc\ub7fd\uac8c \uad6c\ubd80\ub9ac\uace0 \ubab8\uc744 \ub0ae\ucda5\ub2c8\ub2e4. \uc774\ub807\uac8c \ud560 \ub54c \ubab8\ud1b5\uacfc \ubaa9\uc744 \uc911\ub9bd \uc704\uce58\uc5d0 \uc720\uc9c0\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\uac00\uc2b4\uc774 \ub545\uc5d0 \ub2ff\uc73c\uba74 \ud314\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc2dc\uc791 \uc704\uce58\ub85c \ub3cc\uc544\uac00 \uc6b4\ub3d9\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>\uba54\ubaa8:<\/strong><\/p>\n<ul>\n<li>\uc5b4\uae68 \ud1b5\uc99d\uc740 \uc190\ubc14\ub2e5\uacfc \ud314\uafc8\uce58\ub97c \ub108\ubb34 \uba40\ub9ac \ubc8c\ub9ac\uace0 \ud314\uc744 \uc9c0\ud0f1\ud558\uba74 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc77c\uc5b4\uc11c\ub824\uace0 \ud560 \ub54c \ud5c8\ub9ac\uac00 \ucc98\uc9c0\uba74 \ud5c8\ub9ac \ud1b5\uc99d\uc774 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ud314 \uad7d\ud600 \ud3b4\uae30\uac00 \uc544\ud504\uac70\ub098 \uc5b4\uc0c9\ud558\uba74 \ud314 \uad7d\ud600 \ud3b4\uae30\ub97c \uc911\ub2e8\ud558\uc2ed\uc2dc\uc624. \uadfc\ub825 \ud6c8\ub828\uc744 \ud5c8\uc6a9\ud558\uba74\uc11c \uad00\uc808\uc5d0 \uac00\ud574\uc9c0\ub294 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904\uc774\uae30 \uc704\ud574 \uc870\uc815\ud560 \uc218 \uc788\ub294 \uc870\uc815\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ud480 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud558\ub294 \ub370 \uc5b4\ub824\uc6c0\uc774 \uc788\ub2e4\uba74 \ub300\uc2e0 \ubb34\ub98e\uc744 \uafc7\uace0 \uc5f0\uc2b5\ud558\ub294 \uac83\uc774 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub09c\uc774\ub3c4\ub97c \ub192\uc774\uae30 \uc704\ud574 \ubca4\uce58\ub098 \uacc4\ub2e8\uc5d0\uc11c \ud478\uc26c\uc5c5\uc744 \ud574\ubcf4\ub294 \uac83\ub3c4 \uc88b\ub2e4.<\/li>\n<\/ul>\n<h2>\ud06c\ub7f0\uce58\uc640 \ud50c\ub7ad\ud06c\ub85c \ubcf5\uadfc \uc6b4\ub3d9\ud558\uae30<\/h2>\n<h3>\ud06c\ub7f0\uce58:<\/h3>\n<p>\ubcf5\ubd80 \ud06c\ub7f0\uce58\ub294 \uc218\uc2ed \ub144 \ub3d9\uc548 \ud45c\uc900 \uc6b4\ub3d9\uc774\uc5c8\uc2b5\ub2c8\ub2e4. \uadf8\ub4e4\uc758 \ucd08\uc810\uc740 \uace0\uc804\uc801\uc778 \uc2dd\uc2a4\ud329\uc744 \ud615\uc131\ud558\ub294 \ubcf5\uc9c1\uadfc\uc73c\ub85c \uc54c\ub824\uc9c4 \ubcf5\uadfc\uc744 \uac1c\ubc1c\ud558\ub294 \ub370 \uc788\uc2b5\ub2c8\ub2e4. \ubcf5\uc9c1\uadfc\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \uac83\uc740 \ucf54\uc5b4 \uc548\uc815\uc131, \ud798 \ubc0f \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\ud06c\ub7f0\uce58\ub294 \ubcf5\uadfc\uc744 \ub2e8\ub828\ud560 \uc218 \uc788\ub294 \uc88b\uc740 \ubc29\ubc95\uc774\uc9c0\ub9cc \uc804\uc2e0 \uc6b4\ub3d9\uc5d0\ub3c4 \ud1b5\ud569\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc62c\ubc14\ub978 \ubcf5\ubd80 \ud06c\ub7f0\uce58 \uc6b4\ub3d9\uc744 \uc5b4\ub5bb\uac8c \uc2e4\ud589\ud569\ub2c8\uae4c?<\/h2>\n<p>\uc774 \ub2e4\uc12f \ub2e8\uacc4\ub85c \uc801\uc808\ud55c \ubcf5\ubd80 \ud06c\ub7f0\uce58 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\ubb34\ub98e\uc744 \uad6c\ubd80\ub9b0 \ucc44 \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc190\uc744 \uba38\ub9ac \ub4a4\ub098 \uac00\uc2b4\uc5d0 \ub311\ub2c8\ub2e4. \uac00\uc2b4\uc5d0 \ud314\uc744 \uc5b9\ub294 \uac83\uc740 \ubaa9\uc758 \ubd80\ub2f4\uc744 \uc904\uc774\ub294 \uc77c\ubc18\uc801\uc778 \uae30\uc220\uc785\ub2c8\ub2e4.<\/li>\n<li>\ubc30\ub97c \uc7a1\uace0 \uc900\ube44\ud558\uc2ed\uc2dc\uc624. \uac08\ube44\ubf08\ub97c \uace8\ubc18\ucabd\uc73c\ub85c \ud06c\ub7f0\uce58\ud558\uc5ec \ubcf5\uadfc\uacfc \uc804\uccb4 \ucf54\uc5b4\ub97c \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ubc14\ub2e5\uc5d0\uc11c \ubab8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc548 \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \uba38\ub9ac\uc640 \ubaa9\uc744 \uc911\ub9bd \uc704\uce58\uc5d0 \ub193\uace0 \ud131\uc744 \uc704\ub85c \uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\ud06c\ub7f0\uce58 \uc911\uc5d0\ub294 \uc815\uc0c1\uc801\uc73c\ub85c \uc228\uc744 \ub4e4\uc774\uc26c\uace0 \ub0b4\uc26c\uc9c0\ub9cc, \uc6c0\uc9c1\uc784\uc774 \uc808\uc815\uc5d0 \uc774\ub974\ub800\uc744 \ub54c(\ubc14\ub2e5\uc5d0\uc11c \uad6c\ubd80\ub9b0 \ubb34\ub98e \ucabd\uc73c\ub85c \ubab8\uc744 \ub4e4\uc5b4\uc62c\ub9b4 \ub54c) \uba87 \ucd08 \ub3d9\uc548 \uba48\ucdb0\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li>\ud558\uac15 \uc18d\ub3c4\ub97c \uc904\uc774\ub418 \uc7a0\uc2dc\ub3c4 \uc26c\uc9c0 \ub9c8\uc2ed\uc2dc\uc624. \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc0ac\uc6a9\ud558\uc5ec 15~20\ud68c \ubc18\ubcf5\ud558\ub294 \uc138\ud2b8\ub97c \uc218\ud589\ud558\uc2ed\uc2dc\uc624.<\/li>\n<\/ul>\n<h3>\ud310\uc790:<\/h3>\n<p><a href=\"https:\/\/www.healthcorps.org\/fitness-2017-05-plankexercises\/\">\ub110\ube64\uc9c0 <\/a>\ud6cc\ub96d\ud55c \ubcf5\uadfc \ubc0f \ucf54\uc5b4 \uc6b4\ub3d9\uc774\uba70 \ub9ce\uc740 \uae0d\uc815\uc801\uc778 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ud50c\ub7ad\ud06c\ub294 \uac15\ud558\uace0 \uc548\uc815\uc801\uc778 \ucf54\uc5b4\ub97c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \ud6cc\ub96d\ud55c \ubcf5\uadfc \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc62c\ubc14\ub978 \ud45c\uc900 \ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub294 \ubc29\ubc95\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\ubab8\uc744 \uc644\uc804\ud788 \ubed7\uc744 \uc218 \uc788\ub294 \uc790\uc138\ub97c \ucde8\ud558\uc2ed\uc2dc\uc624. \ub124 \ubc1c\ub85c \uae30\ub294 \ub3d9\uc548 \ud3b8\uc548\ud568\uc744 \ub354\ud558\ub824\uba74 \uc6b4\ub3d9 \ub9e4\ud2b8\ub97c \uc0ac\uc6a9\ud558\uc2ed\uc2dc\uc624. \uc190\ubc14\ub2e5\uc774\ub098 \ud314\ub69d\uc5d0 \ud310\uc790\ub97c \ud560 \uac83\uc778\uc9c0\ub294 \ub2f9\uc2e0\uc5d0\uac8c \ub2ec\ub824 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uba3c\uc800 \ud314\ub69d\uacfc \ubc1c\uac00\ub77d\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \uc5ce\ub4dc\ub824\uc11c \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \ud314\uafc8\uce58\ub294 \uc606\uad6c\ub9ac\uc5d0 \ubc00\ucc29\ub418\uace0 \ud314\ub69d\uc740 \uc55e\uc744 \ud5a5\ud569\ub2c8\ub2e4. \ubc14\ub2e5\uc744 \ub0b4\ub824\ub2e4\ubcf4\uace0 \uba38\ub9ac\ub97c \ub290\uc2a8\ud558\uac8c \ub298\uc5b4\ub728\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0 \ubc30\uaf3d\uc744 \ucc99\ucd94 \ucabd\uc73c\ub85c \uac00\uc838\uc635\ub2c8\ub2e4. \ud5c8\ub9ac\ub97c \uad6c\ubd80\ub9ac\uac70\ub098 \uad6c\ubd80\ub9ac\uc9c0 \ub9c8\uc2ed\uc2dc\uc624. \uc624\ud788\ub824 \uadc0\uc5d0\uc11c \ubc1c\ub05d\uae4c\uc9c0 \ub2e8\ub2e8\ud55c \uc120\uc744 \uc720\uc9c0\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\uc5ec\uae30\uc5d0\uc11c \ucc99\ucd94 \uc911\ub9bd \uc704\uce58\uac00 \ub2ec\uc131\ub429\ub2c8\ub2e4. \uc5b4\uae68\uac00 \uc55e\uc73c\ub85c \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\uace0 \uadc0\uc5d0 \ub2ff\uc9c0 \uc54a\ub3c4\ub85d \ud569\ub2c8\ub2e4. \ud56d\uc0c1 \ubc1c\ub4a4\uafc8\uce58\uac00 \ubc1c\ubcfc\ubcf4\ub2e4 \ub192\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ud50c\ub7ad\ud06c\ub97c \uc2e4\ud589\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\ub2e4\uc74c 15\ucd08 \ub3d9\uc548 \uc6c0\uc9c1\uc774\uc9c0 \ub9c8\uc2ed\uc2dc\uc624.<\/li>\n<li>\uc815\ud574\uc9c4 \uc2dc\uac04 \ub3d9\uc548 \ud50c\ub7ad\ud06c\ub97c \uc7a1\uace0 \uc788\uc73c\uba74 \uc6b4\ub3d9 \ub9e4\ud2b8\uc5d0 \ub204\uc6cc\uc11c \ud734\uc2dd\uc744 \ucde8\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>15\ucd08 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \uc2dc\uc791\ud55c \ub2e4\uc74c \uccb4\uc911 \uc6b4\ub3d9 \uc911\uc5d0 \ud50c\ub7ad\ud06c \uae30\uc220\uc744 \uc2e4\ud589\ud558\ub294 \ub370 \ud798\uacfc \uc790\uc2e0\uac10\uc774 \uc0dd\uae30\uba74 \uc810\ucc28 30\ucd08, 45\ucd08, 60\ucd08\ub85c \ub298\ub9ac\uc2ed\uc2dc\uc624.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2126 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uacb0\ub860\uc801\uc73c\ub85c<\/h2>\n<p>\ucd5c\uace0 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc5ec\uc131-\ubcf4\ub514-\ube4c\ub529-\uc870\uc5b8-\uc9c0\ubc29-\uac10\ub7c9\/\">\uc5ec\uc131\uc744 \uc704\ud55c \uc6b4\ub3d9<\/a> \ucf54\uc5b4 \uac15\ud654, \uade0\ud615, \uc774\ub3d9\uc131, \uc720\uc5f0\uc131 \ubc0f \ud558\uccb4 \uadfc\ub825 \ud5a5\uc0c1\uc744 \uc704\ud55c \uc804\uc2e0 \ud2b8\ub808\uc774\ub2dd\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uadfc\uc721\uc758 \ud608\uc561 \uc21c\ud658\uc744 \uac1c\uc120\ud558\uace0 \uc2a4\ud0dc\ubbf8\ub108\ub97c \uad6c\ucd95\ud558\uae30 \uc704\ud574 \ud6c8\ub828 \uc694\ubc95 \uc804\uc5d0 \uc6cc\ubc0d\uc5c5\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc624\ub298 \ud560 \uc218 \uc788\ub294 \ub9ce\uc740 \uc0c1\uccb4 \ubc0f \ud558\uccb4 \uc6b4\ub3d9\uc774 \uc788\uc9c0\ub9cc \ub2e4\uc74c\uacfc \uac19\uc740 \uba87 \uac00\uc9c0 \uc0ac\ud56d\uc744 \uace0\ub824\ud574\uc57c \ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4 \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc. \ub610\ud55c \uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uc801\uc808\ud55c \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub3c4\ub85d \uc548\ub0b4\ud558\uace0 \ubcf4\ub514\ube4c\ub529 \uc694\uad6c \uc0ac\ud56d\uc5d0 \ub9de\ub294 \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc744 \uc81c\uacf5\ud558\ub294 \uc790\uaca9\uc744 \uac16\ucd98 \ud53c\ud2b8\ub2c8\uc2a4 \ucf54\uce58\uc758 \ub3c4\uc6c0\uc744 \uad6c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc624\ub298 \uad50\uc721 \ud504\ub85c\uadf8\ub7a8\uc744 \uc2dc\uc791\ud558\ub824\uba74 \uc5ec\uae30\uc5d0\uc11c \ubb34\ub8cc \ucf54\uce6d \uc591\uc2dd\uc744 \uc791\uc131\ud558\uc2ed\uc2dc\uc624.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ubaa8\ub4e0 \uc5ec\uc131\uc740 \uc815\uae30\uc801\uc73c\ub85c \uc6b4\ub3d9\ud558\uace0 \ubab8\ub9e4\ub97c \uc720\uc9c0\ud560 \uc2dc\uac04\uc744 \ucc3e\uc544\uc57c \ud569\ub2c8\ub2e4. \uccb4\ub825 \uc218\uc900\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uac83 \uc678\uc5d0\ub3c4 \uc801\uc808\ud55c \uc6b4\ub3d9\uc740 \ub2e4\ub978 \ub9ce\uc740 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801, \uc2ec\ub9ac\uc801 \uac74\uac15\uc0c1\uc758 \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc774 \uac8c\uc2dc\ubb3c\uc5d0\uc11c\ub294 \uc624\ub298 \uc2dc\ub3c4\ud560 \uc218 \uc788\ub294 \uc5ec\uc131\uc744 \uc704\ud55c \uccb4\uc911 \uc6b4\ub3d9\uc744 \uac15\uc870\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uba3c\uc800 [\u2026] \uc804\uc5d0 \uc6cc\ubc0d\uc5c5\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ko\/%ec%97%ac%ec%84%b1%ec%9d%84-%ec%9c%84%ed%95%9c-%ec%b2%b4%ec%a4%91-%ec%9a%b4%eb%8f%99\/\">\ub354<\/a><\/p>","protected":false},"author":3,"featured_media":2143,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,73],"tags":[],"class_list":{"0":"post-2115","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training","8":"category-womens"},"yoast_head":"<!-- This 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