{"id":2210,"date":"2023-01-09T09:30:52","date_gmt":"2023-01-09T09:30:52","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2210"},"modified":"2023-01-20T00:40:38","modified_gmt":"2023-01-20T00:40:38","slug":"best-workout-for-a-flat-stomach-at-home","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%ec%a7%91%ec%97%90%ec%84%9c-%ed%8e%b8%ed%8f%89%ed%95%9c-%eb%b0%b0%eb%a5%bc-%ec%9c%84%ed%95%9c-%ec%b5%9c%ea%b3%a0%ec%9d%98-%ec%9a%b4%eb%8f%99\/","title":{"rendered":"\uc9d1\uc5d0\uc11c \ud3b8\ud3c9\ud55c \ubc30\ub97c \uc704\ud55c \ucd5c\uace0\uc758 \ubc30 \uc6b4\ub3d9"},"content":{"rendered":"<p>\uc88b\uc544\ud558\ub294 \ub4dc\ub808\uc2a4\ub97c \uc785\ub294 \uac83\uc774 \uc5b4\ub824\uc6b4 \uc77c\uc785\ub2c8\uae4c? \ub9e4\uc77c \uc544\uce68 \ud558\ub8e8\ub97c \uc900\ube44\ud558\uba74\uc11c \uac70\uc6b8\uc5d0 \ube44\uce5c \ubc43\uc0b4\uc774 \uacfc\ub3c4\ud55c \uc2a4\ud2b8\ub808\uc2a4\ub85c \ub290\uaef4\uc9c0\uc2dc\ub098\uc694? \uadf8\ub807\ub2e4\uba74 \uc9c0\uae08 \ub2f9\uc7a5 \uac74\uac15\uacfc \uccb4\ub825 \ud5a5\uc0c1\uc5d0 \ub300\ud574 \uc9c4\uc9c0\ud558\uac8c \uc0dd\uac01\ud574\uc57c \ud569\ub2c8\ub2e4.<br \/>\n<iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/NozpXAj47jY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\ubcf5\uadfc \uc6b4\ub3d9\uc73c\ub85c \ub0a9\uc791\ud55c \ubc30 \ub9cc\ub4e4\uae30<\/h2>\n<p>\uacfc\ub3c4\ud55c \ubcf5\ubd80 \uc9c0\ubc29\uc740 \uc0ac\ub78c\uc744 \ub9e4\ub825\uc801\uc774\uc9c0 \uc54a\uac8c \ubcf4\uc774\uac8c \ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c \ub2f9\ub1e8\ubcd1 \ubc0f \uc2ec\uc7a5\ubcd1\uacfc \uac19\uc740 \uc2ec\uac01\ud55c \uac74\uac15 \uc0c1\ud0dc\uac00 \ubc1c\uc0dd\ud560 \uc704\ud5d8\ub3c4 \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4. \ubc43\uc0b4\uc774\ub77c\uace0\ub3c4 \ubd88\ub9ac\ub294 \ub0b4\uc7a5\uc9c0\ubc29\uc740 \uccb4\ub0b4\uc5d0 \ucd95\uc801\ub3fc \uc18c\ud654\uad00\uacfc \uac19\uc740 \uc911\uc694 \uc7a5\uae30\ub97c \uc555\ubc15\ud574 \uac74\uac15 \ubb38\uc81c\ub97c \uc77c\uc73c\ud0b5\ub2c8\ub2e4. \uc774\ub85c \uc778\ud574 \uc7a5\uae30 \uae30\ub2a5\uc744 \ubc29\ud574\ud558\ub294 \ub3c5\uc18c\uac00 \uc0dd\uc131\ub418\uace0 \uc81c2\ud615 \ub2f9\ub1e8\ubcd1\uacfc \uac19\uc740 \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub300\ud55c \uac10\uc218\uc131\uc774 \uc99d\uac00\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc12c\uc720\uc9c8\uc774 \ub9ce\uc740 \uc2dd\ub2e8\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc740 \ubcf5\ubd80 \uc8fc\uc704\uc758 \uc9c0\ubc29\uc744 \uc81c\uac70\ud558\ub824\ub294 \ubaa8\ub4e0 \uc0ac\ub78c\uc5d0\uac8c \ud6cc\ub96d\ud55c \uccab \ubc88\uc9f8 \ub2e8\uacc4\uc785\ub2c8\ub2e4. \uccad\ub7c9 \uc74c\ub8cc\uc640 \uc2ec\uc9c0\uc5b4 \ucc28\uac00\uc6b4 \ucee4\ud53c\uc5d0 \ub4e4\uc5b4 \uc788\ub294 \uc124\ud0d5\uc740 \uc124\ud0d5\uc774 \ucca8\uac00\ub41c \uac83\uc73c\ub85c \uac04\uc8fc\ud558\uace0 \uc801\ub2f9\ud788 \uc12d\ucde8\ud558\uac70\ub098 \uc644\uc804\ud788 \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4. \ub610\ud55c \uac00\uacf5 \uc2dd\ud488\uc740 \ub192\uc740 \uc218\uc900\uc758 \ud2b8\ub79c\uc2a4 \uc9c0\ubc29\uc744 \ud3ec\ud568\ud560 \uac00\ub2a5\uc131\uc774 \uc788\uc73c\ubbc0\ub85c \ud53c\ud558\uc2ed\uc2dc\uc624. \uac74\uac15\uacfc \ubbf8\uc801 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\ub824\uba74 \uac74\uac15\ud55c \uc2dd\ub2e8\uacfc \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc758 \uc870\ud569\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uac74\uac15\uc744 \uc720\uc9c0\ud558\ub824\uba74 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0 \uc77c\uc885\uc758 \uc6b4\ub3d9\uc744 \ud558\ub294 \uac83\uc774 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4. \ubc43\uc0b4\uc744 \ube7c\uace0 \ub0a9\uc791\ud55c \ubc30\ub97c \ub9cc\ub4dc\ub294 \uac00\uc7a5 \uc88b\uc740 \ubc29\ubc95\uc740 \ubaa9\ud45c\ubcc4 \ubcf5\ubd80 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uce7c\ub85c\ub9ac \uc18c\ube44\ub97c \ub298\ub9ac\ub294 \uac83\uc785\ub2c8\ub2e4. \uc774 \ubd80\uc704\uc5d0 \uc9d1\uc911\ud558\uba74 \ub9c8\uce68\ub0b4 \uc9c0\ubc29\uc744 \uc81c\uac70\ud558\uace0 \ubcf5\uadfc\uc744 \ud0c4\ud0c4\ud558\uac8c \ub9cc\ub4e4\uc5b4 \uc5f0\uc57d\ud55c \ub2f9\uc2e0\uc744 \uba4b\uc9c0\uac8c \ubcc0\ud654\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc9c0\uae08 \uc9d1\uc5d0\uc11c 30\ubd84 \uc774\ub0b4\uc5d0 \uc2dc\uc791\ud560 \uc218 \uc788\ub294 \ucd5c\uace0\uc758 \ubcf5\ubd80 \uc6b4\ub3d9 \ub8e8\ud2f4 5\uac00\uc9c0\ub97c \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h2>\ud06c\ub7f0\uce58<\/h2>\n<ul>\n<li>\ub2e8\ub828\ub41c \uae30\ubcf8 \uadfc\uc721: \ubcf5\uadfc<\/li>\n<li>\ubcf4\uc870 \uadfc\uc721 \ud6c8\ub828: \ubcf5\uadfc<\/li>\n<li>\ud544\uc694\ud55c \uc7a5\ube44\uac00 \uc788\uc2b5\ub2c8\uae4c?: \uc7a5\ube44 \uc5c6\uc74c<\/li>\n<\/ul>\n<h3>\ud06c\ub7f0\uce58 \uc6b4\ub3d9 \uc9c0\uce68<\/h3>\n<ol>\n<li>\uc6b4\ub3d9 \ub9e4\ud2b8\ub97c \uc900\ube44\ud558\uace0 \ubb34\ub98e\uc744 \uad6c\ubd80\ub9b0 \ucc44 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub215\uc2b5\ub2c8\ub2e4. \uc774\ub54c \ubc1c\uacfc \ub4f1\uc740 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub300\uace0 \uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uc9c0\ud0f1\ud558\uba74\uc11c \uc190\uac00\ub77d\uc744 \uc7a0\uae09\ub2c8\ub2e4.<\/li>\n<li>\uc5b4\uae68\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uba74\uc11c \ubcf5\ubd80 \uadfc\uc721\uc744 \uc870\uc778 \ub2e4\uc74c \uc774 \uc218\ucd95\uc744 \uc57d 2\ucd08 \ub3d9\uc548 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li>\ubaa9\ud45c \uc138\ud2b8\ub97c \uc644\ub8cc\ud560 \ub54c\uae4c\uc9c0 \uc6b4\ub3d9\uc744 \ubc18\ubcf5\ud558\uae30 \uc704\ud574 \uc11c\uc11c\ud788 \uc2dc\uc791 \uc704\uce58\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>\ud06c\ub7f0\uce58 \ub3d9\uc548 \uc801\uc808\ud55c \ud638\ud761 \ud328\ud134\uacfc \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \ubc29\ubc95<\/h3>\n<p>\ud06c\ub7f0\uce58 \uc6b4\ub3d9\uc744 \ud560 \ub54c\ub9c8\ub2e4 \ud56d\uc0c1 \uba38\ub9ac\ub97c \uc911\ub9bd \uc704\uce58\uc5d0 \ub450\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ub208\uc740 \ucc9c\uc7a5\uc744 \ud5a5\ud558\uace0 \ud131\uc740 \uac00\uc2b4\uc5d0\uc11c \uba40\ub9ac \ub5a8\uc5b4\uc838 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ucf54\uc5b4 \uadfc\uc721\uc744 \uc644\uc804\ud788 \uc0ac\uc6a9\ud558\uace0 \ud33d\ud33d\ud558\uac8c \uc720\uc9c0\ud558\uba74\uc11c \ud06c\ub7f0\uce58\ub97c \uc2e4\ud589\ud558\uba74\uc11c \uc228\uc744 \ub0b4\uc26c\uc2ed\uc2dc\uc624. \ud314\uafc8\uce58\ub294 \uc548\uc73c\ub85c \uc9d1\uc5b4\ub123\uc9c0 \ub9d0\uace0 \ubab8\uc5d0\uc11c \uba40\ub9ac \ub5a8\uc5b4\ub728\ub824\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>\ud06c\ub7f0\uce58\uc758 \uc774\uc810<\/h3>\n<p>\ud06c\ub7f0\uce58\ub294 \ubcf5\ubd80 \uadfc\uc721 \uadf8\ub8f9\uc744 \ubaa9\ud45c\ub85c \ud558\uc5ec \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ud06c\ub7f0\uce58\ub85c \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uace0 \uac15\ud654\ud558\ub294 \ub3d9\uc2dc\uc5d0 \uc790\uc138\ub97c \uac1c\uc120\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud06c\ub7f0\uce58\ub294 \uc548\uc815\uc131\uacfc \uade0\ud615\uc744 \uac1c\uc120\ud558\uace0 \ud5c8\ub9ac \ub458\ub808\ub97c \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h3>\ud06c\ub7f0\uce58(\uc138\ud2b8 \ubc0f \ubc18\ubcf5 \ud69f\uc218)<\/h3>\n<p>\uc57d 15~20\ud68c \ubc18\ubcf5\ud558\ub294 2~3\uc138\ud2b8\ub85c \uc2dc\uc791\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2263 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58<\/h2>\n<ul>\n<li>\ub2e8\ub828\ub41c \uae30\ubcf8 \uadfc\uc721: \ubcf5\uadfc<\/li>\n<li>\ubcf4\uc870 \uadfc\uc721 \ud6c8\ub828: \uc0ac\uadfc<\/li>\n<li>\ud544\uc694\ud55c \uc7a5\ube44\uac00 \uc788\uc2b5\ub2c8\uae4c?: \uc7a5\ube44 \uc5c6\uc74c<\/li>\n<\/ul>\n<h3>\ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58 \uc6b4\ub3d9 \uc9c0\uce68<\/h3>\n<ol>\n<li>\ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uad6c\ubd80\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\uc67c\uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uc9c0\ud0f1\ud558\uba74\uc11c \uc624\ub978\ucabd \ub2e4\ub9ac\ub97c \uc67c\ucabd \ubb34\ub98e \uc704\uc5d0 \uad50\ucc28 \ubc29\uc2dd\uc73c\ub85c \ub193\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ud06c\ub7f0\uce58\ud560 \ub54c \ud314\uafc8\uce58\uac00 \ubab8\uc744 \uac00\ub85c\uc9c8\ub7ec \uc624\ub978\ucabd \ubb34\ub98e\uc744 \ud5a5\ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li>\uc774 \uc6b4\ub3d9\uc740 \ubaa9\ud45c \uc138\ud2b8\/\ubc18\ubcf5 \ud69f\uc218\uae4c\uc9c0 \ubc18\ubcf5\ud574\uc57c \ud569\ub2c8\ub2e4. \ub354 \ub098\uc740 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \uba74\uc744 \ubc14\uafd4\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>\ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58 \ub3d9\uc548 \uc801\uc808\ud55c \ud638\ud761 \ud328\ud134\uacfc \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \ubc29\ubc95<\/h3>\n<p>\ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58\ub97c \uc2e4\ud589\ud558\ub294 \ub3d9\uc548 \ubcf5\ubd80 \uadfc\uc721\uc774 \uc0ac\uc6a9\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ubaa9\uc744 \uc9c0\uc9c0\ud558\uae30 \uc704\ud574 \uc190\uc744 \uc0ac\uc6a9\ud558\ub294 \ub3d9\uc548 \ucc99\ucd94\uac00 \uc911\ub9bd\uc778\uc9c0 \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4. \ubcf5\ubd80 \uadfc\uc721\uc744 \uc870\uc774\uba74\uc11c \uc228\uc744 \ub0b4\uc26c\uace0 \ub2e4\ub9ac\uac00 \ub2e8\ub2e8\ud558\uace0 \uc815\uc801\uc778 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\uba74\uc11c \ud314\uafc8\uce58\ub97c \ubc18\ub300\ucabd \ubb34\ub98e\uc5d0\uc11c \ubb34\ub98e\uc73c\ub85c \ud718\ub450\ub974\uc2ed\uc2dc\uc624.<\/p>\n<h3>\ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58\uc758 \uc774\uc810<\/h3>\n<p>\ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58\uc758 \uc8fc\uc694 \uc774\uc810\uc740 \uc0ac\uadfc\uacfc \ubcf5\uadfc \ubaa8\ub450\ub97c \ubaa9\ud45c\ub85c \uc0bc\ub294 \ub370 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc678\uc5d0\ub3c4 \ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58\ub294 \ubcf5\ubcbd\uc744 \ub2e8\ub828\ud558\uace0 \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uba70 \ud5c8\ub9ac\uc120\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h3>\ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58(\uc138\ud2b8 \ubc0f \ud69f\uc218)<\/h3>\n<p>\uac01 \uce21\uba74\uc5d0 \ub300\ud574 20~25\ud68c\uc758 \ud06c\ub85c\uc2a4 \ud06c\ub7f0\uce58\ub97c \uc2e4\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>&nbsp;<\/p>\n<h2>\ud06c\ub7f0\uce58 \ucc39<\/h2>\n<ul>\n<li>\ub2e8\ub828\ub41c \uae30\ubcf8 \uadfc\uc721: \ubcf5\uadfc<\/li>\n<li>\ubcf4\uc870 \uadfc\uc721 \ud6c8\ub828: \ucf54\uc5b4, \ub454\uadfc, \uc5c9\ub369\uc774 \ubc0f \ub4f1 \uc0c1\ubd80<\/li>\n<li>\ud544\uc694\ud55c \uc7a5\ube44\uac00 \uc788\uc2b5\ub2c8\uae4c?: \uc7a5\ube44 \uc5c6\uc74c<\/li>\n<\/ul>\n<h3>\ud06c\ub7f0\uce58\ucd19 \uc6b4\ub3d9\ubc95<\/h3>\n<ol>\n<li>\ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub193\uace0 \ubc14\ub2e5\uc5d0 \ub204\uc6cc\uc11c \uc2dc\uc791\ud558\uc2ed\uc2dc\uc624. \ud314\uc740 \uba38\ub9ac \uc704\ub85c \uc62c\ub824\uc57c \ud569\ub2c8\ub2e4. \uc190\uc758 \uc190\uac00\ub77d\uc744 \uace0\uc815\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ub2e4\ub9ac\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9ac\uc2ed\uc2dc\uc624.<\/li>\n<li>\ub2e4\ub9ac\ub97c \ubc8c\ub9ac\uba74\uc11c \uc5b4\uae68\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ubc8c\ub9b0 \ub2e4\ub9ac \uc544\ub798\ub85c \uc190\uc744 \ube60\ub974\uac8c \ub0b4\ub824 \uc790\ub974\ub294 \ub3d9\uc791\uc744 \uc218\ud589\ud569\ub2c8\ub2e4.<\/li>\n<li>\ub2e4\uc2dc \ud55c \ubc88 \uc2dc\uc791 \uc790\uc138\ub97c \ucde8\ud55c \ub2e4\uc74c \ubaa9\ud45c \uc138\ud2b8\ub97c \uc644\ub8cc\ud560 \uc218 \uc788\uc744 \ub54c\uae4c\uc9c0 \uc790\ub974\uae30 \uc21c\uc11c\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>\ud06c\ub7f0\uce58 \ucc39 \ub3d9\uc548 \uc801\uc808\ud55c \ud638\ud761 \ud328\ud134\uacfc \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \ubc29\ubc95<\/h3>\n<p>\uc790\ub974\uae30 \ub3d9\uc791\uc5d0 \uc774\uc5b4 \ud06c\ub7f0\uce58\ub97c \uc2e4\ud589\ud558\uba74\uc11c \uc228\uc744 \ub0b4\uc26c\uace0 \ucf54\uc5b4\uac00 \uc81c\ub300\ub85c \ub9de\ubb3c\ub9ac\ub294\uc9c0 \ud655\uc778\ud569\ub2c8\ub2e4. \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba74\uc11c \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub9ac\uba74\uc11c \ub2e4\ub9ac\ub97c \ub2eb\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ub4f1, \ubaa9, \uba38\ub9ac\ub97c \uc911\ub9bd\uc73c\ub85c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<h3>\ud06c\ub7f0\uce58 \ucc39\uc758 \uc774\uc810<\/h3>\n<p>Crunch Chop\uc740 \uc9c0\uad6c\ub825\uacfc \uace8\uaca9 \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba74\uc11c \ub454\ubd80, \uc5c9\ub369\uc774 \ubc0f \ucf54\uc5b4\ub97c \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \ud06c\ub7f0\uce58 \ucc39\uc73c\ub85c \ub0a9\uc791\ud55c \ubc30\uc640 \uc801\uc808\ud558\uac8c \ud0c4\ud0c4\ud574\uc9c4 \ubcf5\uadfc\uc744 \ub2ec\uc131\ud558\uba74 \ucf54\uc5b4\uac00 \ud0c4\ud0c4\ud574\uc9d1\ub2c8\ub2e4.<\/p>\n<h3>\ud06c\ub7f0\uce58 \ucc39(\uc138\ud2b8 \ubc0f \ubc18\ubcf5 \ud69f\uc218)<\/h3>\n<p>2~3\uc138\ud2b8(\uc138\ud2b8\ub2f9 30~60\ucd08) \uc0ac\uc774\uc5d0\uc11c \uc2e4\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2266 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uc2a4\ud2b8\ub808\uc774\ud2b8 \ub808\uadf8 \ub808\uc774\uc988<\/h2>\n<ul>\n<li>\ub2e8\ub828\ub41c \uae30\ubcf8 \uadfc\uc721: \ubcf5\uadfc<\/li>\n<li>\ubcf4\uc870 \uadfc\uc721 \ud6c8\ub828: \ud5c8\ub9ac<\/li>\n<li>\ud544\uc694\ud55c \uc7a5\ube44\uac00 \uc788\uc2b5\ub2c8\uae4c?: \uc7a5\ube44 \uc5c6\uc74c<\/li>\n<\/ul>\n<h3>\uc2a4\ud2b8\ub808\uc774\ud2b8 \ub808\uadf8 \ub808\uc774\uc988 \uc6b4\ub3d9 \uc9c0\uce68<\/h3>\n<ol>\n<li>\ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub193\uace0 \uc5c9\ub369\uc774 \uc544\ub798\ub098 \uc606\uad6c\ub9ac\uc5d0 \uc190\uc744 \ub193\uc73c\uc2ed\uc2dc\uc624. \ub2e4\ub9ac\ub97c \uc57d\uac04 \uad6c\ubd80\ub9ac\uac70\ub098 \uc644\uc804\ud788 \ud3b4\uc2ed\uc2dc\uc624.<\/li>\n<li>\ubab8\uc774 L\uc790 \ubaa8\uc591\uc774 \ub420 \ub54c\uae4c\uc9c0 \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\uadf8\ub7f0 \ub2e4\uc74c L \uc790 \uc704\uce58\uc5d0\uc11c \uc7a0\uc2dc \uba48\ucd98 \ub2e4\uc74c \uc810\ucc28 \ub2e4\ub9ac\ub97c \ub2e4\uc2dc \uc2dc\uc791 \uc704\uce58\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\ubaa9\ud45c \uc138\ud2b8 \ubc0f \ubc18\ubcf5 \ud69f\uc218\uc5d0 \ub530\ub77c \uc774 \uc6b4\ub3d9\uc744 \ubc18\ubcf5\ud558\uc2ed\uc2dc\uc624.<\/li>\n<\/ol>\n<h3>\uc2a4\ud2b8\ub808\uc774\ud2b8 \ub808\uadf8 \ub808\uc774\uc988 \ub3d9\uc548 \uc801\uc808\ud55c \ud638\ud761 \ud328\ud134\uacfc \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \ubc29\ubc95<\/h3>\n<p>\uc2a4\ud2b8\ub808\uc774\ud2b8 \ub808\uadf8 \ub808\uc774\uc988\ub97c \uc2e4\ud589\ud560 \ub54c\ub294 \ud56d\uc0c1 \ubcf5\uadfc\uc744 \uc0ac\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4. \uc5b4\uae68, \ubaa9, \ub4f1\ub3c4 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud574\uc57c \ud558\uace0 \ub2e4\ub9ac\ub97c \ub0b4\ub9b4 \ub54c \uc228\uc744 \ub4e4\uc774\uc26c\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc2a4\ud2b8\ub808\uc774\ud2b8 \ub808\uadf8 \ub808\uc774\uc988\uc758 \uc774\uc810<\/h3>\n<p>\uc2a4\ud2b8\ub808\uc774\ud2b8 \ub808\uadf8 \ub808\uc774\uc988 \uc6b4\ub3d9\uc73c\ub85c \ubcf5\uadfc\uc744 \ud0c4\ud0c4\ud558\uac8c \ub9cc\ub4e4\uace0 \uadfc\ub825\uc744 \ud0a4\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc678\uc5d0\ub3c4 \uc720\uc5f0\uc131, \uade0\ud615 \ubc0f \uc804\ubc18\uc801\uc778 \uc548\uc815\uc131\ub3c4 \ud5a5\uc0c1\ub429\ub2c8\ub2e4.<\/p>\n<h3>\uc2a4\ud2b8\ub808\uc774\ud2b8 \ub808\uadf8 \ub808\uc774\uc988(\uc138\ud2b8 \ubc0f \ubc18\ubcf5)<\/h3>\n<p>\uc138\ud2b8\ub2f9 8~12\ud68c\uc529 2~3\uc138\ud2b8 \uc2e4\uc2dc\ud569\ub2c8\ub2e4. \uacbd\ud5d8\uacfc \uc790\uc2e0\uac10\uc774 \uc788\uc73c\uba74 \ub2f4\ub2f9\uc790\ub97c \ub298\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\ub110\ube64\uc9c0<\/h2>\n<ul>\n<li>\ub2e8\ub828\ub41c \uae30\ubcf8 \uadfc\uc721: \ubcf5\uadfc<\/li>\n<li>\ubcf4\uc870 \uadfc\uc721 \ud6c8\ub828: \ud5c8\ub9ac<\/li>\n<li>\ud544\uc694\ud55c \uc7a5\ube44\uac00 \uc788\uc2b5\ub2c8\uae4c?: \uc7a5\ube44 \uc5c6\uc74c<\/li>\n<\/ul>\n<h3>\ud50c\ub7ad\ud06c \uc6b4\ub3d9 \uc9c0\uce68<\/h3>\n<ol>\n<li>\ud478\uc26c\uc5c5 \uc790\uc138\ub97c \ucde8\ud558\uace0 \uc2dc\uc791\ud569\ub2c8\ub2e4. \ubc1c\uc740 \uc11c\ub85c \uc5c9\ub369\uc774 \ub108\ube44\ub9cc\ud07c \ubc8c\ub9ac\uace0 \ud314\uafc8\uce58\ub294 \uc5b4\uae68 \uc544\ub798\uc5d0 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li>\ubc1c\uac00\ub77d\uacfc \ud314\ub69d\uc5d0\ub9cc \uccb4\uc911\uc744 \uc2e3\uace0 \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9ac\uc2ed\uc2dc\uc624. \uc774\ub54c\uc5d0\ub3c4 \uc9c1\uc120 \uc790\uc138\ub97c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li>\uac00\ub2a5\ud55c \ud55c \uc624\ub7ab\ub3d9\uc548 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>\ud50c\ub7ad\ud06c \ub3d9\uc548 \uc801\uc808\ud55c \ud638\ud761 \ud328\ud134\uacfc \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \ubc29\ubc95<\/h3>\n<p>\ud638\ud761\uc774 \uae4a\uc9c0\ub9cc \uce21\uc815\ub41c \uacbd\uc6b0\uc5d0\ub3c4 \ubcf5\uadfc\uc774 \uc870\uc5ec\uc9c4 \uc0c1\ud0dc\uc5d0\uc11c \ucf54\uc5b4\uac00 \uc801\uc808\ud558\uac8c \uc5f0\uacb0\ub418\uc5b4 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc2ed\uc2dc\uc624.<\/p>\n<h3>\ud50c\ub7ad\ud06c\uc758 \uc774\uc810<\/h3>\n<p>\ud50c\ub7ad\ud06c\ub85c \uc720\uc5f0\uc131\uacfc \ucf54\uc5b4 \uadfc\ub825\uc744 \ud0a4\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c \ud5c8\ub9ac \ub458\ub808\uc758 \ud06c\uae30\ub97c \uc904\uc774\uba74\uc11c \ubcf5\uadfc\uc744 \ud0c4\ud0c4\ud558\uac8c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud50c\ub7ad\ud06c\ub294 \ub610\ud55c \uc790\uc138\ub97c \uac1c\uc120\ud558\uace0 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \ud06c\uac8c \ucd5c\uc18c\ud654\ud558\ub294 \uac83\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\ud50c\ub7ad\ud06c(\uc138\ud2b8 \ubc0f \ubc18\ubcf5 \ud69f\uc218)<\/h3>\n<p>\uac00\ub2a5\ud55c \ud55c \uc624\ub7ab\ub3d9\uc548 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4. 120\ucd08 \ub3d9\uc548 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc88b\uc740 \uc2dc\uc791\uc785\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2270 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c<\/h2>\n<ul>\n<li>\ub2e8\ub828\ub41c \uae30\ubcf8 \uadfc\uc721: \ucf54\uc5b4<\/li>\n<li>\ubcf4\uc870 \uadfc\uc721 \ud6c8\ub828: \uc0ac\uadfc<\/li>\n<li>\ud544\uc694\ud55c \uc7a5\ube44\uac00 \uc788\uc2b5\ub2c8\uae4c?: \uc7a5\ube44 \uc5c6\uc74c<\/li>\n<\/ul>\n<h3>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c \uc6b4\ub3d9 \uc9c0\uce68<\/h3>\n<ol>\n<li>\ubab8\uc774 \uc644\uc804\ud788 \ud3b4\uc9c4 \uc0c1\ud0dc\uc5d0\uc11c \uc606\uc73c\ub85c \ub215\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ubc14\ub2e5\uc5d0\uc11c \ubab8\uc744 \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c \ubc1c \uc606\uba74\uacfc \ud314\ub69d\uc744 \uc0ac\uc6a9\ud558\uc5ec \uccb4\uc911\uc758 \uade0\ud615\uc744 \uc7a1\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uac00\ub2a5\ud55c \ud55c \uc624\ub7ab\ub3d9\uc548 \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub354\ub77c\ub3c4 \ubab8\uc758 \uc9c1\uc120 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\uce21\uba74\uc744 \ubc14\uafbc \ub2e4\uc74c \uc6b4\ub3d9\uc744 \ubc18\ubcf5\ud558\uc2ed\uc2dc\uc624.<\/li>\n<\/ol>\n<h3>\ud50c\ub7ad\ud06c \ub3d9\uc548 \uc801\uc808\ud55c \ud638\ud761 \ud328\ud134\uacfc \ud615\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \ubc29\ubc95<\/h3>\n<p>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\ub97c \ud560 \ub54c \ud314\uafc8\uce58\uac00 \uc5b4\uae68 \uc544\ub798\uc5d0 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ub290\ub9ac\uc9c0\ub9cc \uafb8\uc900\ud55c \ud638\ud761\uc744 \uc720\uc9c0\ud558\uba74\uc11c \ub3d9\uc2dc\uc5d0 \ucf54\uc5b4\uc5d0 \ud798\uc744 \uc8fc\uace0 \ubcf5\uadfc\uc744 \uc870\uc774\uc138\uc694.<\/p>\n<h3>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\uc758 \uc774\uc810<\/h3>\n<p>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\ub294 \uc720\uc5f0\uc131\uacfc \uc790\uc138\ub97c \uac1c\uc120\ud558\uba74\uc11c \ud575\uc2ec \uadfc\ub825\uc744 \uac1c\ubc1c\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc6b4\ub3d9 \uc911\uc5d0 \ubcf5\uadfc\uc744 \uc870\uc5ec \ubcf5\ubd80 \uc9c0\ubc29\uc744 \ud0dc\uc6b0\ub294 \ub370\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h3>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c(\uc138\ud2b8 \ubc0f \ud69f\uc218)<\/h3>\n<p>\ucd08\ubcf4\uc790\ub294 \uac01 \uc138\ud2b8\ub2f9 60\ucd08 \ub3d9\uc548 \uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\ub97c \uc218\ud589\ud558\ub3c4\ub85d \ub178\ub825\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h2>\uacb0\ub860<\/h2>\n<p>\ud0c4\ud0c4\ud55c \ubcf5\uadfc\uc758 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