{"id":2596,"date":"2023-04-13T14:20:49","date_gmt":"2023-04-13T14:20:49","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2596"},"modified":"2024-04-25T23:05:51","modified_gmt":"2024-04-25T23:05:51","slug":"special-beginners-guide-on-how-to-become-a-bodybuilder","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%eb%b3%b4%eb%94%94%eb%b9%8c%eb%8d%94%ea%b0%80-%eb%90%98%eb%8a%94-%eb%b0%a9%eb%b2%95%ec%97%90-%eb%8c%80%ed%95%9c-%ed%8a%b9%eb%b3%84-%ec%b4%88%eb%b3%b4%ec%9e%90-%ea%b0%80%ec%9d%b4%eb%93%9c\/","title":{"rendered":"\ubcf4\ub514\ube4c\ub354\uac00 \ub418\ub294 \ubc29\ubc95\uc5d0 \ub300\ud55c \ud2b9\ubcc4 \ucd08\ubcf4\uc790 \uac00\uc774\ub4dc"},"content":{"rendered":"<p>\uc694\uc998 \ubcf4\ub514\ube4c\ub529 \uc5f4\ud48d\uc774 \ubd88\uace0 \uc788\uc73c\uba70 \uc774\ub294 \ub2e4\uc591\ud55c \uc18c\uc15c \ubbf8\ub514\uc5b4 \ud50c\ub7ab\ud3fc\uc744 \ud1b5\ud574 \uc0ac\ub78c\ub4e4\uc774 \ucc22\uc5b4\uc9c4 \uc720\uba85\uc778\uc5d0\uac8c \uc811\uadfc\ud560 \uc218 \uc788\uae30 \ub54c\ubb38\uc5d0 \ubd80\ubd84\uc801\uc73c\ub85c(\ub610\ub294 \uc870\uae08 \ub354) \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub04c\ub85c \uae4e\uc740 \uc2dd\uc2a4\ud329\uacfc \ubd88\ub8e9\ud55c \ud314\ub69d\uc744 \uac00\uc9c4 \uc7ad \uc5d0\ud504\ub860\ucc98\ub7fc \ubcf4\uc774\uace0 \uc2f6\uc9c0 \uc54a\uc740 \uc0ac\ub78c\uc774 \uc788\uc744\uae4c\uc694?!<\/p>\n<p>\uadf8\ub7ec\ub098 \ub300\ubd80\ubd84\uc758 \uc0ac\ub78c\ub4e4\uc774 \uae68\ub2eb\uc9c0 \ubabb\ud558\ub294 \uac83\uc740 \ubcf4\ub514\ube4c\ub529\uc5d0 \uc9c0\ub984\uae38\uc740 \uc5c6\uc73c\uba70 \uc5ec\ub7ec\ubd84\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \ucd08\ubcf4\uc790 \ubcf4\ub514\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8 \uc5c6\uc774\ub294 \ubcf4\ub514\ube4c\ub529\uc744 \uace0\ub824\ud558\ub294 \uac83\uc870\ucc28 \uc18c\uc6a9\uc774 \uc5c6\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774\uc5d0 <a href=\"https:\/\/anabolic-coach.com\/ko\/7-\ubaa8\ub4e0-\uc0ac\ub78c\uc774-\ucc98\uc74c\ubd80\ud130-\uc800\uc9c0\ub974\ub294-\ud53c\ud2b8\ub2c8\uc2a4-\uc2e4\uc218\/\" target=\"_blank\" rel=\"noopener\">\ud2b9\ubcc4 \ucd08\ubcf4\uc790 \uac00\uc774\ub4dc<\/a> \ubcf4\ub514\ube4c\ub354\uac00 \ub418\ub294 \ubc29\ubc95\uc5d0 \ub300\ud574 \ucc98\uc74c\ubd80\ud130 \ubcf4\ub514\ube4c\ub529 \uc5ec\uc815\uc744 \uc2dc\uc791\ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uc744 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uc778\uc0dd\uc758 \ubaa8\ub4e0 \uc911\uc694\ud55c \uc77c\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c \ubcf4\ub514\ube4c\ub529 \ub178\ub825\ub3c4 \uacc4\ud68d\uacfc \ud568\uaed8 \uc2dc\uc791\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/NiRruxX5yTY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3>\ucd5c\uace0\uc758 \ucd08\ubcf4\uc790 \ubcf4\ub514\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8\uc740 \ubaa9\ud45c\ub97c \uc815\uc758\ud558\ub294 \uac83\uc73c\ub85c \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/h3>\n<p>\uccb4\uc721\uad00\uacfc \ud38c\ud504 \uc544\uc774\uc5b8\uc744 \uce58\uace0 \uc2f6\uc5b4 \ud765\ubd84\ud558\uace0 \uc5f4\ub9dd\ud560 \uc218 \uc788\uc9c0\ub9cc \uacc4\ud68d \ub2e8\uacc4\ub97c \uc18c\ud640\ud788 \ud574\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \ubaa8\ub4e0 \uc88b\uc740 \uacc4\ud68d\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\uac00 \ubb34\uc5c7\uc778\uc9c0 \uacb0\uc815\ud558\ub294 \uac83\ubd80\ud130 \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/p>\n<p>\ud3c9\uc2e0\ub3c4\uac00 \uacfc\uc7a5\ub418\uace0 \uc120\uc815\uc801\uc778 \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub97c \uc124\uc815\ud558\ub294 \uac83\uc740 \ub4dc\ubb38 \uc77c\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc6b0\ub9ac\ub294 \uc6b0\ub9ac\uac00 \ubcf4\ub294 \uac83\uacfc \ub2e4\ub978 \uc0ac\ub78c\ub4e4\uc758 \uc758\uacac, \ud2b9\ud788 \ubbf8\ub514\uc5b4 \uc804\uccb4\uc5d0\uc11c \ubcf4\ub294 \uc758\uacac\uc5d0 \uc601\ud5a5\uc744 \ubc1b\uc2b5\ub2c8\ub2e4.<\/p>\n<p>Celebs\ub294 Instagram, TikTok, Twitter \ub610\ub294 YouTube\uc5d0 \uac00\uc11c \ud3c9\ubc94\ud55c Joe\uac00 \uc790\uc2e0\uc774 \uc88b\uc544\ud558\ub294 \uc720\uba85\uc778\uc758 \ubcf4\ub514\ube4c\ub529 \uc704\uc5c5\uc744 \ub2ec\uc131\ud560 \uc218 \uc788\ub2e4\uace0 \ubbff\uac8c \ub9cc\ub4dc\ub294 \ub2e4\uc18c \uae30\ub9cc\uc801\uc778 \ub77c\uc774\ub354\uc640 \ud568\uaed8 \uc2e0\uccb4\uc801 \ubcc0\ud654\uc5d0 \ub300\ud55c \ube44\ub514\uc624\ub97c \uac8c\uc2dc\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774\uac83\uc758 \ubb38\uc81c\ub294 \uc720\uba85\uc778\uc774 \uadf8\ub4e4\uc758 \uc774\uc775\uc744 \ub2ec\uc131\ud558\uae30 \uc704\ud574 \ud55c \uc77c\uc758 \ud575\uc2ec\uc774 \uc801\uc5b4\ub3c4 \uc18c\uc15c \ubbf8\ub514\uc5b4\uc5d0\ub294 \uacf5\uac1c\ub418\uc9c0 \uc54a\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uac8c\ub2e4\uac00, \uc6b0\ub9ac \ubaa8\ub450\ub294 \uc720\uc804\uc801 \uad6c\uc131, \ubcf4\ub514\ube4c\ub529 \uc694\uad6c \uc0ac\ud56d, \uac74\uac15 \ubb38\uc81c, \ub77c\uc774\ud504\uc2a4\ud0c0\uc77c \uc120\ud0dd \ub4f1\uc774 \ub2e4\ub974\uae30 \ub54c\ubb38\uc5d0 \ud55c \uc0ac\ub78c\uc5d0\uac8c \ud6a8\uacfc\uac00 \uc788\ub294 \uac83\uc774 \ubc18\ub4dc\uc2dc \uadc0\ud558\uc5d0\uac8c \ud6a8\uacfc\uac00 \uc788\ub294 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uc624\ub298 \ubcf4\ub514\ube4c\ub529\uc744 \uc2dc\uc791\ud558\uae30\ub85c \uacb0\uc815\ud588\ub2e4\uba74 \uac00\uc7a5 \uba3c\uc800 \ud574\uc57c \ud560 \uc77c\uc740 \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub97c \uc815\uc758\ud558\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc790\uc2e0\uc5d0\uac8c \uc815\uc9c1\ud558\uace0 \ubcf4\ub514\ube4c\ub529 \ub178\ub825\uc744 \ud1b5\ud574 \ub2ec\uc131\ud558\uace0\uc790 \ud558\ub294 \ubc14\ub97c \uba85\ud655\ud558\uac8c \uc815\uc758\ud568\uc73c\ub85c\uc368 \uc62c\ubc14\ub978 \ubc29\ud5a5\uc73c\ub85c \ud55c \uac78\uc74c \ub354 \ub098\uc544\uac00\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uc790\ub974\uac70\ub098 \ubc8c\ud06c\uc5c5\ud558\ub294 \uc77c\ubc18\uc801\uc778 \ubaa9\ud45c\ub97c \uac00\uc9c8 \uc218\ub3c4 \uc788\uace0, \uc608\ub97c \ub4e4\uc5b4 21\uc77c \uc548\uc5d0 30\ud30c\uc6b4\ub4dc\ub97c \ub298\ub9ac\uac70\ub098 4\uc8fc \uc548\uc5d0 20\ud30c\uc6b4\ub4dc\ub97c \ube7c\ub294 \uac83\uacfc \uac19\uc740 \ubcf4\ub2e4 \uad6c\uccb4\uc801\uc778 \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub97c \uac00\uc9c8 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2598\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>\uc900\ube44\uac00 \ud575\uc2ec\uc785\ub2c8\ub2e4: \uc6b4\ub3d9 \uacc4\ud68d\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694<\/h2>\n<p>\ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub97c \uc124\uc815\ud588\ub2e4\uba74 \uc774 \uacfc\uc815\uc758 \ub2e4\uc74c \ub2e8\uacc4\ub294 \ucd5c\uace0\uc758 \ucd08\ubcf4\uc790 \ubcf4\ub514\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8 \ub610\ub294 \uacc4\ud68d\uc744 \uc900\ube44\ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \uc774 \uacc4\ud68d\uc740 \uad6c\uccb4\uc801\uc774\uace0, \uce21\uc815 \uac00\ub2a5\ud558\uace0, \ub2ec\uc131 \uac00\ub2a5\ud558\uace0, \uc801\uc808\ud558\uace0, \uc2dc\uac04 \uc81c\ud55c\uc774 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4(SMART).<\/p>\n<p>\ucd08\ubcf4\uc790\ub85c\uc11c \ud63c\uc790\uc11c \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \uac83\uc740 \ubb34\ubaa8\ud55c \uc77c\uc785\ub2c8\ub2e4. \uc0ac\uc2e4, \ub2f9\uc2e0\uc740 \uc804\ubb38\uc801\uc778 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc900\ube44\ud560 \uacbd\ud5d8\uc774\ub098 \ub178\ud558\uc6b0\uac00 \uc5c6\uc2b5\ub2c8\ub2e4. \uc774\uac83\uc740 \uc790\uaca9\uc744 \uac16\ucd98 \ud2b8\ub808\uc774\ub108, \ucf54\uce58 \ub610\ub294 \ubcf4\ub514 \ube4c\ub529 \uc804\ubb38\uac00\uac00 \ub3c4\uc6c0\uc774 \ub420 \uacf3\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc77c\ubc18\uc801\uc778 \ucd08\ubcf4\uc790\uc6a9 \uc6b4\ub3d9 \uacc4\ud68d\uc740 \uac00\ubcbc\uc6b4 \ud6c8\ub828 \ubd80\ud558\ub85c \uc2dc\uc791\ud558\uc5ec \ubab8\uc744 \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9 \ub8e8\ud2f4\uc73c\ub85c \uc810\uc9c4\uc801\uc73c\ub85c \uc644\ud654\ud558\ub294 \uac83\uc744 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4. \uadc0\ud558\uc758 \ud2b8\ub808\uc774\ub108\ub294 \uc2e0\uccb4\uc758 \ud2b9\uc815 \ubd80\ubd84\uc744 \ud6c8\ub828\ud558\uae30\ub97c \uc6d0\ud560 \uac83\uc785\ub2c8\ub2e4. \ub4f1, \uac00\uc2b4, \uc5b4\uae68, \ub2e4\ub9ac, \ub454\ubd80 \ubc0f \ubcf5\uadfc.<\/p>\n<p>\ub610\ud55c \uadc0\ud558\uc758 \uacc4\ud68d\uc740 \ud68c\ubcf5\uc744 \ub3d5\uae30 \uc704\ud574 \uadf8 \uc0ac\uc774\uc5d0 \uc26c\ub294 \ub0a0\uc774 \uc788\ub294 3\uc77c \ud6c8\ub828 \uc694\ubc95(\uc9c0\uc815\ub41c \uae30\uac04 \ub3d9\uc548)\uc5d0 \ub9de\ucdb0\uc838 \uc788\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\ub8e8\ub294 \ub4f1, \ub2e4\ub978 \ub0a0\uc740 \ub2e4\ub9ac, \uc8fc 3\uc77c\uc740 \ubcf5\uadfc\uc744 \ud6c8\ub828\ud558\ub294 \uc8fc 3\uc77c \ud504\ub85c\uadf8\ub7a8\uc5d0\uc11c \uac00\ubcbc\uc6b4 \ubd80\ud558\ub85c \ubab8\ub9e4\ub97c \uac00\uafb8\uae30 \uc704\ud55c 4~5\uc8fc \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub2f9\uc2e0\uc744 \uc704\ud55c \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc900\ube44\ud560 \ub54c, \ub2f9\uc2e0\uc758 \ud2b8\ub808\uc774\ub108\ub294 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub9ce\uc740 \uac83\ub4e4\uc744 \uace0\ub824\ud560 \uac83\uc785\ub2c8\ub2e4. \ub300\ubd80\ubd84\uc758 \uacbd\uc6b0 \uc2e0\uccb4\uc801\uc73c\ub85c \ud6c8\ub828\uc744 \ud560 \uc218 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uae30 \uc704\ud574 \uac74\uac15 \uac80\uc9c4\uc744 \ubc1b\uc544\uc57c \ud569\ub2c8\ub2e4. \uadf8\ub7f0 \ub2e4\uc74c \uc758\ub8cc \ubcf4\uace0\uc11c, \uae30\ubcf8 \uac74\uac15 \ubb38\uc81c, \uc131\ubcc4, \uc5f0\ub839, \uccb4\uc911, \uc77c\uc77c \uc77c\uc815 \ub4f1\uc5d0 \ub530\ub77c \ud504\ub85c\uadf8\ub7a8\uc774 \uc791\uc131\ub429\ub2c8\ub2e4.<\/p>\n<p>\uadc0\ud558\uc758 \ud2b8\ub808\uc774\ub108\ub294 \uadc0\ud558\uc5d0\uac8c \uc801\ud569\ud55c \uace0\uc720\ud55c \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc81c\uc548\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c \uadc0\ud558\uc758 \uc6b4\ub3d9 \ub178\ub825\uc744 \ub4b7\ubc1b\uce68\ud560 \uc2dd\ub2e8 \uacc4\ud68d\uacfc \ud568\uaed8 \uc601\uc591 \ubc0f \ub77c\uc774\ud504\uc2a4\ud0c0\uc77c \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub3c4 \uc81c\uacf5\ud560 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc54c\ub2e4\uc2dc\ud53c \u2013 \ub2e8\uc9c0 \uccb4\uc721\uad00\uc5d0 \uac00\uc11c \uc6e8\uc774\ud2b8\ub97c \ub4e4\uace0 \uc9d1\uc5d0\uc11c \uc6cc\ubc0d\uc5c5\uacfc \uc6b4\ub3d9 \uc694\ubc95\uc744 \ub530\ub974\ub294 \uac83\ub9cc\uc73c\ub85c\ub294 \ucda9\ubd84\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\ubcf4\ub514\ube4c\ub529\uc744-\uc704\ud55c-7\uac00\uc9c0-\ub2e8\ubc31\uc9c8-\ub300\uc548\/\" target=\"_blank\" rel=\"noopener\">\uc798 \uba39\uace0 \uc798 \uc790<\/a>.<\/p>\n<p>\ud53c\ud2b8\ub2c8\uc2a4 \ud2b8\ub808\uc774\ub108\uac00 \ud6c8\ub828 \uc911\uc5d0 \uc12d\ucde8\ud574\uc57c \ud558\ub294 \ubcf4\ucda9\uc81c \ubaa9\ub85d\uc744 \uc81c\uc2dc\ud560 \uc218 \uc788\uc73c\uba70 \uc774\ub294 \uacc4\ud68d \uacfc\uc815\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc774\uae30\ub3c4 \ud569\ub2c8\ub2e4.<\/p>\n<p>\ucd08\ubcf4\uc790\ub294 \uc138\ud2b8\ub2f9 8~10\ud68c \ubc18\ubcf5\uc73c\ub85c \uac01 \uc6b4\ub3d9\uc5d0 \ub300\ud574 3\uc138\ud2b8\ub97c \uc218\ud589\ud558\ub3c4\ub85d \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2602\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\ubcf4\ub514\ube4c\ub354\ub97c \uc704\ud55c \ub2e4\uc591\ud55c \uc720\ud615\uc758 \uc601\uc591 \uacc4\ud68d<\/h2>\n<p>\ucd08\uc2ec\uc790 \ubcf4\ub514\ube4c\ub354\ub97c \uc704\ud55c \ub2e4\uc591\ud55c \uc720\ud615\uc758 \uc601\uc591 \uacc4\ud68d\uc774 \uc788\uc9c0\ub9cc \ubcf8\uc9c8\uc801\uc73c\ub85c \ubaa8\ub4e0 \uc2dd\ub2e8 \uacc4\ud68d\uc740 \uc0c1\ub2f9\ud55c \uc591\uc758 \ub9e4\ud06c\ub85c(\ub2e8\ubc31\uc9c8, \uac74\uac15\ud55c \uc9c0\ubc29 \ubc0f \ud0c4\uc218\ud654\ubb3c), \ubbf8\ub124\ub784 \ubc0f \ube44\ud0c0\ubbfc\uc73c\ub85c \uad6c\uc131\ub429\ub2c8\ub2e4. \ubaa8\ub4e0 \ud2b8\ub808\uc774\ub108\ub294 \uae30\ubcf8\uc801\uc73c\ub85c \ub2ec\ub9ac\ub294 \ub3d9\uc548 \uc790\uc5f0\uc2a4\ub7fd\uace0 \uac74\uac15\ud55c \uc2dd\uc0ac \ub9cc\ud558\ub294 \uac83\uc744 \uc758\ubbf8\ud558\ub294 \uae68\ub057\ud55c \uc2dd\uc0ac\ub97c\ud558\ub77c\uace0 \ub9d0\ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\ub354-\ud070-\ub2e4\ub9ac\ub97c-\uc704\ud55c-\uace0\uc804\uc801\uc778-\ucd08\ubcf4\uc790-\uc6b4\ub3d9\/\" target=\"_blank\" rel=\"noopener\">\uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8<\/a>.<\/p>\n<p>\uce58\ud305 \ub370\uc774\uc5d0 \uc774\uc0c1\ud558\uac8c \uac00\uacf5\ub41c \uac04\uc2dd\uc740 \uc544\ubb34\ub7f0 \ud574\uac00 \uc5c6\uc9c0\ub9cc \uad81\uadf9\uc801\uc73c\ub85c \uc804\uccb4 \uc601\uc591 \ud504\ub85c\uadf8\ub7a8\uc740 \uac01 \ud6c8\ub828 \uc138\uc158\uc5d0 \ud544\uc694\ud55c \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\ub97c \ubab8\uc5d0 \uc81c\uacf5\ud558\ub3c4\ub85d \uad6c\uc131\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc2dd\uc0ac \uc0ac\uc774\uc5d0 3~4\uc2dc\uac04 \uac04\uaca9\uc73c\ub85c \ub9e4\uc77c 5~6\ud68c \uac74\uac15\ud55c \uc2dd\uc0ac\ub97c \ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uac74\uac15\ud55c \uc2dd\uc2b5\uad00\uc740 \ud734\uc2dd\uacfc \ud68c\ubcf5 \uc911\uc5d0 \ub2e8\ubc31\uc9c8 \ud569\uc131\uc744 \ub298\ub9ac\uace0 \uadfc\uc721 \uc131\uc7a5\uc744 \ucd09\uc9c4\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \ub2e8\ubc31\uc9c8 \ud568\ub7c9\uc774 \ub192\uc740 \uc2dd\uc0ac\ub97c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \ud544\uc218\uc801\uc774\uba70 \uc2dd\ub2e8 \uacc4\ud68d\uc5d0\ub294 \uacc4\ub780 \ud770\uc790, \ub2ed\uace0\uae30, \uc0dd\uc120, \uc2a4\ud14c\uc774\ud06c, \ucc38\uce58\uc640 \uac19\uc740 \ub2e8\ubc31\uc9c8\uc774 \ud48d\ubd80\ud55c \uc2dd\ud488\uc774 \ud3ec\ud568\ub429\ub2c8\ub2e4. \ub610\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub97c \uc900\ube44\ud558\uae30 \uc704\ud574 \ub80c\ud2f8\ucf69\uacfc \ucf69\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub2f9\uc2e0\uc758 \ub2e4\uc774\uc5b4\ud2b8\ub294 \ub2f9\uc2e0\uc758 \ubcf4\ub514\ube4c\ub529 \ub178\ub825\uc744 \ub9cc\ub4e4\uac70\ub098 \ubc29\ud574\ud560 \uc218 \uc788\uae30 \ub54c\ubb38\uc5d0 \uc808\ub300 \ud0c0\ud611\ud574\uc11c\ub294 \uc548 \ub418\ub294 \uac83\uc785\ub2c8\ub2e4. \uac74\uac15\uc5d0 \ud574\ub85c\uc6b4 \uc815\uc81c \ubc0f \uac00\uacf5 \uc2dd\ud488 \uc12d\ucde8\ub97c \ud53c\ud558\uc2ed\uc2dc\uc624. \ud0c4\uc218\ud654\ubb3c \uc12d\ucde8\ub3c4 \uc904\uc5ec\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ucd08\ubcf4\uc790 \ubcf4\ub514\ube4c\ub354\ub85c\uc11c \ud2b8\ub808\uc774\ub108\ub294 \uc77c\ubc18\uc801\uc73c\ub85c \ub2e4\uc74c\uc744 \uad8c\uc7a5\ud569\ub2c8\ub2e4. <a href=\"https:\/\/iamherbalifenutrition.com\/healthy-weight\/count-best-macronutrient-ratio\/#:~:text=A%20good%20starting%20point%20is,of%20your%20calories%20from%20fats.\" target=\"_blank\" rel=\"noopener\">\ub2e4\ub7c9 \uc601\uc591\uc18c \uc18c\ube44 \ube44\uc728<\/a> \uadf8\uac83\uc740 \uccb4\uc911 \ubc0f \ubcf4\ub514 \ube4c\ub529 \ubaa9\ud45c\uc640 \uc77c\uce58\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc544\ub798 \ud45c\ub294 \ucd08\ubcf4\uc790 \ubcf4\ub514\ube4c\ub354\uc758 \uc77c\uc77c \ud3c9\uade0 \ub2e4\ub7c9 \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \ubcf4\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>\ub9e4\ud06c\ub85c<\/strong><\/td>\n<td width=\"208\"><strong>\uc77c\uc77c \uc18c\ube44\ub7c9<\/strong><\/td>\n<td width=\"208\"><strong>\ucd94\ucc9c \uc74c\uc2dd <\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\ub2e8\ubc31\uc9c8<\/td>\n<td width=\"208\">\uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 1~1.5g. \uc2dd\uc0ac\ub2f9 25~30g(6~8oz)\uc758 \ub2e8\ubc31\uc9c8\uc744 \ubaa9\ud45c\ub85c \ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/td>\n<td width=\"208\">\ud480\uc744 \uba39\uace0 \uc790\ub780 \uc1e0\uace0\uae30, \uacc4\ub780, \uc720\uae30\ub18d \ub2ed\uace0\uae30\uc640 \uce60\uba74\uc870 \uace0\uae30, \uc790\uc5f0\uc0b0 \uc5f0\uc5b4, \uadf8\ub9ad \uc694\uac70\ud2b8, \ucf69, \ucf54\ud2f0\uc9c0 \uce58\uc988, \uce74\uc81c\uc778 \ubc0f \uc720\uccad \ubd84\ub9d0<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\ud0c4\uc218\ud654\ubb3c<\/td>\n<td width=\"208\">150~250\uadf8\ub7a8<\/td>\n<td width=\"208\">\uc6b4\ub3d9\uc744 \uc704\ud55c \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\ub97c \ubc29\ucd9c\ud558\uae30 \uc704\ud574 \ub290\ub9b0 \uc18d\ub3c4\ub85c \uc18c\ud654\ub418\ub294 \ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c. \ud604\ubbf8, \uadc0\ub9ac, \ud034\ub178\uc544, \ud1b5\uace1\ubb3c \ud30c\uc2a4\ud0c0, \ucc38\ub9c8, \uace0\uad6c\ub9c8\uc640 \uac19\uc740 \uc74c\uc2dd\uc744 \ub4dc\uc2ed\uc2dc\uc624. \ub2e4\uc74c\uacfc \uac19\uc740 \ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\ub3c4 \uc12d\ucde8\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud770 \uac10\uc790, \ud770 \uc300, \uacfc\uc77c. \uc774\ub4e4\uc740 \uc6b4\ub3d9 \ud6c4 \ud68c\ubcf5\uc5d0 \uc88b\uc73c\uba70 \ube60\ub974\uac8c \uc18c\ud654\ub418\uae30 \ub54c\ubb38\uc5d0 \uadfc\uc721 \uc870\uc9c1\uc5d0 \ube60\ub974\uac8c \ud761\uc218\ub418\uc5b4 \uc131\uc7a5, \uc5d0\ub108\uc9c0 \ubc0f \uadfc\ub825 \ud5a5\uc0c1\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\uc9c0\ubc29<\/td>\n<td width=\"208\">65~85\uadf8\ub7a8<\/td>\n<td width=\"208\">\ucf54\ucf54\ub11b \uc624\uc77c, \uc544\ubcf4\uce74\ub3c4, \ub2ec\uac40 \ub178\ub978\uc790, \uc5d1\uc2a4\ud2b8\ub77c \ubc84\uc9c4 \uc62c\ub9ac\ube0c \uc624\uc77c, \ucc9c\uc5f0 \uacac\uacfc\ub958 \ubc84\ud130 \ubc0f \uae30\ud0c0 \uac74\uac15\ud55c \uc9c0\ubc29. \uac74\uac15\ud55c \uc9c0\ubc29\uc740 \uac15\ub82c\ud55c \uc6b4\ub3d9 \uc911\uc5d0 \uc18c\ubaa8\ub418\ub294 \uc5d0\ub108\uc9c0 \uc5f0\ub8cc \uc800\uc7a5\uc18c\ub97c \uc2e0\uccb4\uc5d0 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>\ubcf4\ub514\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8\uc740 \ubaa8\ub4e0 \uc0ac\ub78c\uc744 \uc704\ud574 \uc124\uacc4\ub418\uc5c8\uc2b5\ub2c8\uae4c?<\/h2>\n<p>\uc815\uc9c1\ud55c \ub300\ub2f5\uc740 NO\uc785\ub2c8\ub2e4! \uc194\uc9c1\ud788 \ubcf4\ub514\ube4c\ub529\uc740 \ubaa8\ub4e0 \uc0ac\ub78c\uc744 \uc704\ud55c \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uadfc\ubcf8\uc801\uc778 \uac74\uac15 \ubb38\uc81c\uac00 \uc788\ub294 \uacbd\uc6b0 \ubcf4\ub514\ube4c\ub529 \uacc4\ud68d\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uba3c\uc800 \uc758\uc0ac\uc640 \ubcf4\ub178\ud06c\ud2b8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub610\ud55c \uc784\uc0b0\ubd80\uc640 \uc218\uc720\ubaa8\ub294 \ubcf4\ub514\ube4c\ub529\uc744 \ud558\uc9c0 \uc54a\ub294 \uac83\uc774 \uc88b\uc73c\uba70, \ubab8\ub9e4\ub97c \uc720\uc9c0\ud558\uae30 \uc704\ud55c \uac00\ubcbc\uc6b4 \uc6b4\ub3d9\uc740 \ub098\uc058\uc9c0 \uc54a\uc9c0\ub9cc, \ucee4\ud2b8\ub098 \ubc8c\ud06c\uc5c5\uc744 \ubaa9\uc801\uc73c\ub85c \ud558\ub294 \ubcf4\ub514\ube4c\ub529\uc740 \uae08\ubb3c\uc774\ub2e4.<\/p>\n<p>\ucd08\ubcf4\uc790\uc774\uace0 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc2e4\ud589\ud560 \uc790\uaca9\uc774 \uc788\ub294\uc9c0 \ud655\uc2e4\ud558\uc9c0 \uc54a\uc740 \uacbd\uc6b0 \ud53c\ud2b8\ub2c8\uc2a4 \ud2b8\ub808\uc774\ub108\uac00 \uc5ec\uc131\uc744 \uc704\ud55c \ubcf4\ub514\ube4c\ub529\uc744 \uc2dc\uc791\ud558\ub294 \ubc29\ubc95\uc5d0 \ub300\ud574 \ud06c\uac8c \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac74\uac15 \ubb38\uc81c \uc678\uc5d0\ub3c4 \ud761\uc5f0, \uacfc\ub3c4\ud55c \uc74c\uc8fc, \uc57d\ubb3c \ub0a8\uc6a9 \ubc0f \ube44\ub9cc\uacfc \uac19\uc740 \uc704\ud5d8\ud55c \uc2b5\uad00\uacfc \uc0dd\ud65c \ubc29\uc2dd\uc744 \uac00\uc9c4 \uc0ac\ub78c\ub4e4\uc740 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uba3c\uc800 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2601\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2>\ubcf4\ucda9\uc81c\ub294 \ucd5c\uace0\uc758 \ucd08\ubcf4\uc790 \ubcf4\ub514\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8\uc758 \uc77c\ubd80\ub97c \uad6c\uc131\ud569\ub2c8\uae4c?<\/h2>\n<p>\ubcf4\ucda9\uc81c\ub294 \uc6b4\ub3d9 \uc804, \ub3c4\uc911 \ubc0f \ud6c4\uc5d0 \uc2e0\uccb4\uc5d0 \ud544\uc694\ud55c \ubbf8\ub124\ub784, \ube44\ub77c\ubbfc \ubc0f \ub2e4\ub7c9 \uc601\uc591\uc18c\ub97c \uc801\uc808\ud55c \uc591\uc73c\ub85c \uc81c\uacf5\ud558\uc5ec \uc2dd\ub2e8\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadc0\ud558\uc758 \ud2b8\ub808\uc774\ub108\ub294 \uadc0\ud558\uc758 \uc6b4\ub3d9 \ubc0f \uc2dd\uc774 \uacc4\ud68d\uacfc \uc77c\uce58\ud558\ub294 \ubcf4\ucda9\uc81c \ubaa9\ub85d\uc744 \uc791\uc131\ud560 \uc218 \uc788\ub294 \uac00\uc7a5 \uc88b\uc740 \uc704\uce58\uc5d0 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uc790\uc138\ud55c \ub0b4\uc6a9\uc774 \uc5c6\ub294 \uacbd\uc6b0 \uc885\ud569 \ube44\ud0c0\ubbfc, \ud06c\ub808\uc544\ud2f4, \uc0dd\uc120 \uae30\ub984, \uc6b4\ub3d9 \uc804 \ubd84\ub9d0 \ubc0f \ub2e8\ubc31\uc9c8 \ubd84\ub9d0\uc744 \ubcf4\ucda9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \ubcf4\ucda9\uc81c\ub294 \ubab8\uc5d0 \ud544\uc694\ud55c \ube44\ud0c0\ubbfc, \ubbf8\ub124\ub784, \ub2e8\ubc31\uc9c8, \ud0c4\uc218\ud654\ubb3c \ubc0f \uac74\uac15\ud55c 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