{"id":2716,"date":"2023-06-12T09:23:41","date_gmt":"2023-06-12T09:23:41","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2716"},"modified":"2024-04-25T22:53:47","modified_gmt":"2024-04-25T22:53:47","slug":"women-world-bodybuilding","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%ec%97%ac%ec%84%b1-%ec%84%b8%ea%b3%84-%eb%b3%b4%eb%94%94-%eb%b9%8c%eb%94%a9\/","title":{"rendered":"\ubcf4\ub514\ube4c\ub529\uacc4\uc758 \uc5ec\uc131"},"content":{"rendered":"<p>\uc694\uc998\uc5d0\ub294 \uadf8 \uc5b4\ub290 \ub54c\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uc5ec\uc131\ub4e4\uc774 \ubcf4\ub514\ube4c\ub529\uc758 \uc720\ud639\uc5d0 \ub04c\ub9ac\ub294 \uac83 \uac19\uc2b5\ub2c8\ub2e4. \uc544\ub9c8\ub3c4 \uadf8\uac83\uc740 \uc5ec\uc131\uc744 \uc704\ud55c \ubcf4\ub514\ube4c\ub529\uc758 \uc774\uc810\uc5d0 \ub300\ud55c \ub354 \ud070 \uc778\uc2dd\uc774 \uc788\uae30 \ub54c\ubb38\uc774\uac70\ub098 \uc774 &#039;\uae68\uc5b4\ub09c&#039; \uc2dc\ub300\uc5d0 \uadfc\uc721\uc9c8 \uc5ec\uc131\uc5d0 \ub300\ud55c \ub354 \ud070 \ub9e4\ub825\uc774 \uc788\ub2e4\ub294 \uc0ac\uc2e4 \ub54c\ubb38\uc77c \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc5b4\ub5a4 \uacbd\uc6b0\uc774\ub4e0, \uc5ec\uc131\ub4e4\uc740 \uc810\uc810 \ub354 \ube60\ub978 \uc18d\ub3c4\ub85c \uccb4\uc721\uad00\uc744 \uc774\uc6a9\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ubcf4\ub514\ube4c\ub354\uac00 \ub418\ub824\uba74 \ub9ce\uc740 \ud6c8\ub828, \uc9d1\uc911, \ud5cc\uc2e0, \uc6a9\uae30, \uc758\uc9c0\ub825\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc544\uce68 \uc77c\ucc0d \uc77c\uc5b4\ub098 \uc2dd\uc0ac \uc900\ube44, \uc8fd\uae30, \uc8fd\uae30 \ub4f1\uc758 \uc77c\uc0c1\uc744 \uc2dc\uc791\ud558\ub824\uba74 \ub9ce\uc740 \ud76c\uc0dd\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc2ec\uc7a5-\uac15\ud654-\uc6b4\ub3d9\uc740-\uc5ec\uc131\uc758-\uc9c0\ubc29-\uac10\uc18c\uc5d0-\uc5ed\ud6a8\uacfc\ub97c-\ub0b3\uc744\/\" target=\"_blank\" rel=\"noopener\">\uc2ec\uc7a5 \uac15\ud654<\/a>, \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \ubc0f \ubcf4\ucda9.<\/p>\n<p>\ubcf4\ub514\ube4c\ub529\uc744 \ud558\ub294 \uc774\uc720\uac00 \ud638\uae30\uc2ec \ub54c\ubb38\uc774\ub4e0, \uc804\ubb38 \uc5ec\uc131 \ubcf4\ub514\ube4c\ub529 \uc138\uacc4\uc5d0\uc11c \uba85\uc131\uc744 \ub5a8\uce58\uae30\ub85c \uacb0\uc2ec\ud588\ub4e0, \ud56d\uc0c1 \ucd5c\uace0\ub97c \ucc3e\uc544\uc57c \ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc5ec\uc131-\ubcf4\ub514-\ube4c\ub529-\uc870\uc5b8-\uc9c0\ubc29-\uac10\ub7c9\/\" target=\"_blank\" rel=\"noopener\">\uc5ec\uc131 \ubcf4\ub514 \ube4c\ub529<\/a> \uadc0\ud558\uc758 \ud6c8\ub828, \uc2dd\uc0ac \uc900\ube44, \ub2e4\uc774\uc5b4\ud2b8 \ubc0f \ubcf4\ucda9 \uc694\uad6c \uc0ac\ud56d\uc744 \ucda9\uc871\ud558\ub294 \ub370 \uc774\uc0c1\uc801\uc73c\ub85c \uc801\ud569\ud55c \uacc4\ud68d\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uac8c\uc2dc\ubb3c\uc740 \ubcf4\ub514\ube4c\ub529 \uc5ec\uc815\uc744 \uc2dc\uc791\ud558\ub294 \ubc29\ubc95, \uc5ec\uc131\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \uc6b4\ub3d9 \uacc4\ud68d, \ubcf4\ub514\ube4c\ub529 \uc601\uc591\uc5d0 \ub300\ud55c \ud301\uc744 \uac15\uc870\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uba3c\uc800 \uc5ec\uc131 \ubcf4\ub514\ube4c\ub529\uc5d0 \ub300\ud55c \uac1c\uc694\ubd80\ud130 \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/AtTgrY64vfg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\ubcf4\ub514\ube4c\ub529 \uc5ec\uc131<\/h2>\n<p>\uc758 \uc88b\uc544\uc694 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Andrea_Shaw\" target=\"_blank\" rel=\"noopener\">\uc548\ub4dc\ub808\uc544 \uc1fc<\/a>, Melina Keltaniemi, Monique Jones, Andrulla Blanchette, Theresa Ivancik \ubc0f Elisa Pecini(\uc77c\ubd80 \uc5b8\uae09)\ub294 \ucd5c\uace0\uc758 IFBB PRO \uc5ec\uc131 \ubcf4\ub514\ube4c\ub354\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc5ec\uc131\ub4e4\uc740 \uadfc\uba74\ud55c \ub178\ub825\uacfc \ubcf4\ub514\ube4c\ub529 \ub77c\uc774\ud504\uc2a4\ud0c0\uc77c\uc5d0 \ub300\ud55c \uc804\uc801\uc778 \ud5cc\uc2e0\uc73c\ub85c \uac8c\uc784\uc758 \uc815\uc0c1\uc5d0 \uc11c \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub4e4\uc5d0\uac8c \ubcf4\ub514\ube4c\ub529\uc740 \ucde8\ubbf8\uac00 \uc544\ub2c8\ub77c \uc0b6\uc758 \ubc29\uc2dd\uc774\ub2e4.<\/p>\n<p>\ubcf4\ub514\ube4c\ub529\uc740 \uadf8 \uc790\uccb4\ub85c \uc2a4\ud3ec\uce20\uc758 \ud55c \ud615\ud0dc\uc774\uc9c0\ub9cc \ub300\ubd80\ubd84\uc758 \uc2a4\ud3ec\uce20\uc640 \ub9c8\ucc2c\uac00\uc9c0\ub85c \uc6b4\ub3d9 \uc120\uc218\ub294 \ud3c9\uc0dd, \uc2dc\uac04 \ubc0f \ub178\ub825\uc744 \ub300\uc758\uc5d0 \ubc14\uccd0\uc57c \ud569\ub2c8\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uaddc\uce59\uc801\uc774\uace0 \uac15\ub82c\ud55c \uc6b4\ub3d9\uc758 \uc5d0\ub108\uc9c0 \uc218\uc694\ub97c \ucda9\uc871\uc2dc\ud0a4\uae30 \uc704\ud574 \ub9cc\ub4e4\uc5b4\uc9c4 \uc601\uc591 \uacc4\ud68d\uacfc \ud568\uaed8 \uba85\ud655\ud558\uac8c \uc815\uc758\ub41c \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc774 \ud3ec\ud568\ub429\ub2c8\ub2e4.<\/p>\n<p>\uc0ac\uc2e4, \ucd5c\uace0\uc758 \uc5ec\uc131 \ubcf4\ub514\ube4c\ub529 \uacc4\ud68d\uc740 \ud2b9\uc815 \ubcf4\ub514\ube4c\ub529 \uc694\uad6c \uc0ac\ud56d\uacfc \ubaa9\ud45c\uc5d0 \ub9de\ub294 \uacc4\ud68d\uc785\ub2c8\ub2e4. \uc5b8\uae09\ub41c \uc5d8\ub9ac\ud2b8 \uc5ec\uc131 \ubcf4\ub514\ube4c\ub354\ub4e4\uc740 \ud480\ud0c0\uc784 \uc2a4\ud3ec\uce20\ub85c \ubcf4\ub514\ube4c\ub529\uc5d0 \ube60\uc838 \uc788\uc9c0\ub9cc \ubaa8\ub4e0 \uc0ac\ub78c\uc774 \uc9c1\uc5c5\uc73c\ub85c\uc11c \ubcf4\ub514\ube4c\ub529\uc5d0 \uc804\ub150\ud560 \uc790\uae08\uc774 \uc788\ub294 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n<p>\uc77c\ubd80 \uc5ec\uc131\ub4e4\uc740 \ubcf4\ub514\ube4c\ub529 \ub178\ub825\uc744 \ud1b5\ud574 \ub2ec\uc131\ud558\uace0\uc790 \ud558\ub294 \uad6c\uccb4\uc801\uc778 \ubaa9\ud45c\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc774\uac83\uc740 \uc77c\uc815\ub7c9\uc758 \uccb4\uc9c0\ubc29\uc744 \uc783\uac70\ub098 \uc77c\uc815 \uc218\uc900\uc758 \uadfc\uc721\ub7c9\uc744 \uc5bb\ub294 \uac83\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ub978 \uc0ac\ub78c\ub4e4\uc740 \uc2e0\uccb4 \uad6c\uc131\uc744 \uac1c\uc120\ud558\uace0 \ub354 \uba4b\uc9c4 \uccb4\uaca9\uc744 \uac16\uae30 \uc704\ud574 \ubcf4\ub514\ube4c\ub529\uc5d0 \uad00\uc2ec\uc744 \uac00\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub2f9\uc2e0\uc758 \ub3c5\ud2b9\ud55c \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\uac00 \ubb34\uc5c7\uc774\ub4e0, \ub2f9\uc2e0\uc740 \uc5ec\uc804\ud788 \uadf8\uac83\uc744 \ud5a5\ud574 \uacc4\ud68d\ud558\uace0, \ub178\ub825\ud558\uace0, \ubaa9\ud45c\ub85c \uc0bc\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc5ec\uc131\uc744 \uc704\ud55c \ubcf4\ub514\ube4c\ub529\uc744 \uc2dc\uc791\ud558\ub294 \ubc29\ubc95?<\/h2>\n<p>\ubcf4\ub514\ube4c\ub354\ub85c \ub9c9 \uc2dc\uc791\ud55c \uc0ac\ub78c\uc73c\ub85c\uc11c \ubcf4\ub514\ube4c\ub529\uc5d0 \ub300\ud574 \uac00\ub2a5\ud55c \ud55c \ub9ce\uc740 \uc815\ubcf4\ub97c \uc5bb\uc744 \ud544\uc694\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc778\uc0dd\uc758 \ub300\ubd80\ubd84\uc758 \ub178\ub825\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c, \ubcf4\ub514\ube4c\ub529\uc774 \uc218\ubc18\ud558\ub294 \uac83\uc774 \ubb34\uc5c7\uc778\uc9c0\uc5d0 \ub300\ud55c \uba85\ud655\ud55c \uc774\ud574 \uc5c6\uc774 \uba38\ub9ac\ub97c \uba3c\uc800 \ub6f0\uc5b4\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub2e4\uc74c\uc740 \uc624\ub298 \ubcf4\ub514\ube4c\ub354\uac00 \ub418\uae30\ub85c \uacb0\uc815\ud588\uc744 \ub54c \uc2dc\uc791\ud560 \uc218 \uc788\ub294 \uba87 \uac00\uc9c0 \uc9c0\uce68\uc785\ub2c8\ub2e4.<\/p>\n<h3>#1. \uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ubc1b\uae30:<\/h3>\n<p>\uba58\ud1a0, \uac00\uc774\ub4dc, \ud29c\ud130, \uc601\uac10\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \uadc0\ud558\uc758 \uac1c\uc778 \ud2b8\ub808\uc774\ub108\uac00 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8 \ub610\ub294 \uadf8\ub140\ub294 \ucc98\uc74c\ubd80\ud130 \ub05d\uae4c\uc9c0 \ub2f9\uc2e0\uc744 \ub3c4\uc6b8 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub2e4\uc591\ud55c \uc6e8\uc774\ud2b8, \uc720\uc0b0\uc18c \uc6b4\ub3d9, \uc601\uc591, \ub2e4\uc774\uc5b4\ud2b8 \ub4f1\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uae30 \uc704\ud55c \uc801\uc808\ud55c \uae30\uc220 \ubc0f \uc801\uc6a9\uacfc \uac19\uc740 \uae30\ucd08\uc801\uc778 \ub0b4\uc6a9\uc744 \ucf54\uce58\ub85c\ubd80\ud130 \ubc30\uc6b0\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub2f9\uc2e0\uc758 \ucf54\uce58\ub294 \ub2f9\uc2e0\uc774 \uc815\uc2e0\uc774 \uc5c6\uc744 \ub54c\uc5d0\ub3c4 \uacc4\uc18d \ub098\uc544\uac00\ub3c4\ub85d \uaca9\ub824\ud558\ub294 \ubaa9\uc18c\ub9ac\uac00 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h3>#2. \ud6c8\ub828 \uae30\ub85d\uc744 \uc720\uc9c0\ud558\uc2ed\uc2dc\uc624:<\/h3>\n<p>\uadc0\ud558\uc758 \ucf54\uce58\ub294 \ud6c8\ub828 \uc77c\uc9c0\ub97c \uc720\uc9c0\ud558\ub294 \ubc29\ubc95\uc5d0 \ub300\ud574 \ud655\uc2e4\ud788 \uc54c\ub824\uc904 \uac83\uc785\ub2c8\ub2e4. \uc774\uac83\uc740 \uc6b4\ub3d9 \uc138\uc158, \ub2e4\uc774\uc5b4\ud2b8, \uc601\uc591 \ubc0f \ubcf4\ucda9\uc744 \ucd94\uc801\ud574\uc57c \ud558\uae30 \ub54c\ubb38\uc5d0 \ubcf4\ub514\ube4c\ub529\uc758 \uc911\uc694\ud55c \uce21\uba74\uc785\ub2c8\ub2e4.<\/p>\n<p>\ud6c8\ub828 \uc77c\uc9c0\ub97c \uac16\uace0 \uadf8\uac83\uc744 \uc0ac\uc6a9\ud558\ub294 \ubc29\ubc95\uc744 \uc544\ub294 \uac83\uc740 \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h3>#3. \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4.<\/h3>\n<p>\uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc2ec\uc7a5 \ud608\uad00 \ucee8\ub514\uc154\ub2dd\uacfc \uccb4\ub825 \ud5a5\uc0c1\uc5d0 \uc88b\uc9c0\ub9cc \uc6d0\ud558\ub294 \uacbd\uc6b0 \uc5ec\uc804\ud788 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc5d0 \ucc38\uc5ec\ud574\uc57c \ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc5ec\uc131\uc5d0\uac8c-\uc548\uc804\ud55c-\uc2a4\ud14c\ub85c\uc774\ub4dc\/\" target=\"_blank\" rel=\"noopener\">\uadfc\uc721\ub7c9\uc744 \ub9cc\ub4e4\uae30 \uc704\ud574<\/a>.<\/p>\n<p>\uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc740 \uc0c1\uccb4\uc640 \ud558\uccb4\uc758 \uc11c\ub85c \ub2e4\ub978 \uc8fc\uc694 \uace8\uaca9\uadfc \uadf8\ub8f9\uc744 \ud6c8\ub828\ud568\uc5d0 \ub530\ub77c \uc2e0\uccb4 \uad6c\uc131\uacfc \uccb4\uaca9\uc744 \uc815\uc758\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2719\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#4. \uc790\uc2e0\uc5d0\uac8c \ub108\ubb34 \uac00\ud639\ud558\uc9c0 \ub9c8\uc2ed\uc2dc\uc624.<\/h3>\n<p>\uc5ec\uc131\uc774\ub098 \ub0a8\uc131\uc744 \uc704\ud55c \ubcf4\ub514\ube4c\ub529\uc5d0 \uad00\ud574\uc11c\ub294 \uc778\ub0b4\uc2ec\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4. \uc6d0\ud558\ub294 \ub9cc\ud07c \ube60\ub974\uac8c \ubc1c\uc804\ud558\uc9c0 \ubabb\ud55c\ub2e4\uace0 \uc0dd\uac01\ub418\ub354\ub77c\ub3c4 \uc2a4\uc2a4\ub85c\uc5d0\uac8c \ub108\ubb34 \uac00\ud639\ud574\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4.<\/p>\n<p>\ubaa8\ub4e0 \uc0ac\ub78c\uc740 \uc0dd\ub9ac\ud559\uc774 \ub2e4\ub974\uba70 \uc77c\ubd80 \uc0ac\ub78c\ub4e4\uc740 \ubcf4\ub514\ube4c\ub529 \uacbd\ub825 \ucd08\uae30\uc5d0 \ubcf4\ub514\ube4c\ub529 \ud5a5\uc0c1\uc744 \ubcf4\uc77c \uc218 \uc788\uc9c0\ub9cc \ub2e4\ub978 \uc0ac\ub78c\ub4e4\uc740 \ubc88\uc131\ud558\ub294 \ub370 \uc870\uae08 \ub354 \uc2dc\uac04\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\ub9e4\uc77c\ub9e4\uc77c\uc758 \uac08\uae30\ub97c \uc720\uc9c0\ud558\uace0, \ubaa9\ud45c\uc5d0 \uc9d1\uc911\ud558\uace0, \ud6c8\ub828, \ub2e4\uc774\uc5b4\ud2b8 \ubc0f \ubcf4\ucda9\uc81c\uc5d0 \uc804\ub150\ud558\uae30\ub9cc \ud558\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<h3>#5. \uc548\uc804\uc9c0\ub300\ub97c \ub5a0\ub098\uc138\uc694:<\/h3>\n<p>\ucd5c\uace0\uc758 \uc5ec\uc131 \ubcf4\ub514\ube4c\ub529 \uacc4\ud68d\uc740 \uadf8\uac83\uc744 \uc2e4\ud589\ud558\ub294 \uc0ac\ub78c\ub9cc\ud07c \ud6cc\ub96d\ud569\ub2c8\ub2e4. \uc790\uaca9\uc744 \uac16\ucd98 \ubcf4\ub514\ube4c\ub529 \ud2b8\ub808\uc774\ub108\uac00 \uc791\uc131\ud55c \uacc4\ud68d\uc774 \uc788\ub2e4\uba74 \uc810\uc9c4\uc801\uc77c \uac00\ub2a5\uc131\uc774 \ub192\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub2f9\uc2e0\uc740 \uc810\uc9c4\uc801\uc73c\ub85c \ud574\uc57c \ud560 \uac00\ub2a5\uc131\uc774 \ub192\uc9c0\ub9cc \ud655\uc2e4\ud788 \ub2f9\uc2e0\uc758 \ud3b8\uc548\ud568 \uc218\uc900\uc744 \ud6e8\uc52c \ub118\uc5b4\uc11c\ub294 \uc5ed\uae30\ub97c \ub4e4\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ubb3c\ub860 \uc801\uc808\ud55c \uc9c0\ub3c4 \ud558\uc5d0 \uc2e0\uccb4\uc801 \ub2a5\ub825\uc744 \ud55c\uacc4\uae4c\uc9c0 \ud14c\uc2a4\ud2b8\ud574\uc57c \ud558\ubbc0\ub85c \uad1c\ucc2e\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \ubcf4\ub514\ube4c\ub354\uac00 \ub418\uace0 \uc2f6\ub2e4\uba74 \uc548\uc804\uc9c0\ub300\ub97c \ub5a0\ub0a0 \uc900\ube44\ub97c \ud558\uc2ed\uc2dc\uc624. \uc774\uac83\uc740 \ub354 \ubb34\uac70\uc6b4 \ubb34\uac8c, \ub354 \ub9ce\uc740 \uc138\ud2b8, \ub354 \ub9ce\uc740 \ubc18\ubcf5\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4.<\/p>\n<h2>\ubcf4\ub514 \ube4c\ub529 \uc601\uc591\uc740 \uc5b4\ub5bb\uc2b5\ub2c8\uae4c?<\/h2>\n<p><a href=\"https:\/\/www.livestrong.com\/article\/218760-female-bodybuilder-diet\/\" target=\"_blank\" rel=\"noopener\">\uc601\uc591\ubb3c \uc12d\ucde8<\/a> \uc5ec\uc131\uc744 \uc704\ud55c \ubcf4\ub514\ube4c\ub529\uc5d0 \uc788\uc5b4\uc11c \uc5b4\ub5a4 \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\ub9cc\ud07c\uc774\ub098 \uc911\uc694\ud569\ub2c8\ub2e4. \uc0ac\uc2e4, \ucd5c\uace0\uc758 \uc5ec\uc131 \ubcf4\ub514\ube4c\ub529 \uacc4\ud68d\uc740 \uc77c\uc77c \uc601\uc591 \uc694\uad6c\ub7c9\uc774 \uc6b4\ub3d9 \uc138\uc158\uc5d0 \ub530\ub77c \uad6c\uc131\ub418\ub294 \ubc29\uc2dd\uc73c\ub85c \uc124\uacc4\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uc989, \uba39\ub294 \uc74c\uc2dd\uc758 \uc885\ub958\uc640 \uc591\uc740 \uac01 \ud6c8\ub828\uc77c\uc5d0 \ud544\uc694\ud55c \uc5d0\ub108\uc9c0\ub97c \uc81c\uacf5\ud558\uae30\uc5d0 \ucda9\ubd84\ud560 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc77c\ubc18\uc801\uc73c\ub85c \uc77c\uc77c \uc601\uc591\uc740 \ub2e8\ubc31\uc9c8, \uc9c0\ubc29 \ubc0f \ud0c4\uc218\ud654\ubb3c\uc758 \uc138 \uac00\uc9c0 \ub2e4\ub7c9 \uc601\uc591\uc18c\ub85c \uad6c\uc131\ub429\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\uc5d0 \ub530\ub77c \uac01 \ub9e4\ud06c\ub85c\uc758 \uc77c\uc77c \uc18c\ube44\ub7c9\uc774 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.<\/p>\n<p>\uc608\ub97c \ub4e4\uc5b4 \uc0c1\ub2f9\ud55c \uadfc\uc721\ub7c9\uc744 \ub9cc\ub4e4\uace0 \uc2f6\ub2e4\uba74 \ub2e4\ub978 \ub9e4\ud06c\ub85c\uc5d0 \ube44\ud574 \ub2e8\ubc31\uc9c8 \uc18c\ube44\ub7c9\uc774 \uc0c1\ub2f9\ud788 \ub192\uc744 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\ubcf4\ub514 \ube4c\ub529\uc5d0 \ub300\ud574 \uc9c4\uc9c0\ud558\uac8c \uc0dd\uac01\ud55c\ub2e4\uba74 \uac70\uc2dc \uacc4\uc0b0 \ub2e4\uc774\uc5b4\ud2b8 \ub610\ub294 IIFYM\uc744 \uace0\uc218\ud560 \uc218 \uc788\ub294 \uac83\uc774 \uc808\ub300\uc801\uc73c\ub85c \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc5ec\ub7ec \uac00\uc9c0 \ub2e4\uc774\uc5b4\ud2b8\uac00 \uac00\ub2a5\ud558\uc9c0\ub9cc \ud2b8\ub808\uc774\ub108 \ubc0f\/\ub610\ub294 \uc601\uc591\uc0ac\ub294 \ud6c8\ub828 \uc694\uad6c \uc0ac\ud56d\uc744 \ucda9\uc871\ud558\uae30 \uc704\ud55c \uc77c\uc77c \uc601\uc591 \uc694\uad6c \uc0ac\ud56d\uc744 \uc81c\uacf5\ud558\uc5ec \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub97c \ucda9\uc871\ud558\ub294 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc744 \uac04\uc18c\ud654\ud558\ub294 \ub370 \ub2e4\uc2dc \ud55c \ubc88 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2720\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients-.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients-.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>\uc5ec\uc131\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \uc6b4\ub3d9 \uacc4\ud68d<\/h2>\n<p>\uc55e\uc11c \uc5b8\uae09\ud588\ub4ef\uc774 \ucd5c\uace0\uc758 \ubcf4\ub514\ube4c\ub529 \uacc4\ud68d\uc740 \uba85\ud655\ud558\uac8c \uc815\uc758\ub41c <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc5ec\uc131\uc744-\uc704\ud55c-\uccb4\uc911-\uc6b4\ub3d9\/\" target=\"_blank\" rel=\"noopener\">\uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8<\/a> \ud50c\ub7ec\uc2a4 \uc601\uc591,\uc2dd\uc774 \uc694\ubc95 \ubc0f \ubcf4\ucda9 \uacc4\ud68d.<\/p>\n<p>\uc5ec\uc131\uc740 \uc77c\ubc18\uc801\uc73c\ub85c \ud558\ub8e8\uc5d0 \ub450 \ubc88 \ud6c8\ub828\ud574\uc57c \ud569\ub2c8\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc77c\ubc18\uc801\uc73c\ub85c 30\ubd84\uc5d0\uc11c 120\ubd84\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uc57d 60\ubd84\uc758 \uadfc\ub825 \uc6b4\ub3d9\uc774 \ud3ec\ud568\ub429\ub2c8\ub2e4.<\/p>\n<p>\uc5ec\uc131 \ubcf4\ub514\ube4c\ub354\ub4e4\uc774 &quot;\uc2a4\ud50c\ub9bf&quot;\uc744 \ud558\ub294 \uac83\uc740 \ub4dc\ubb38 \uc77c\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uac19\uc740 \ub0a0\uc774 \uc544\ub2cc \ub2e4\ub978 \ub0a0\uc5d0 \ud314, \ub4f1, \uac00\uc2b4, \ub2e4\ub9ac, \uc5b4\uae68\ub97c \ud6c8\ub828\ud558\uae30\ub85c \uacb0\uc815\ud55c \uacf3\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uc55e\uc11c \uc5b8\uae09\ud55c \uac01 \uc2e0\uccb4 \ubd80\uc704\ub97c \ud6c8\ub828\ud558\uae30 \uc704\ud574 5\uc77c\uc744 \ubd84\ud560\ud55c \ub2e4\uc74c 2\uc77c \uc804\uccb4 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uacc4\ud68d\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li>1\uc77c \ucc28: \ud314,<\/li>\n<li>2\uc77c\ucc28: \ub4a4\ub85c,<\/li>\n<li>3\uc77c\ucc28: \uac00\uc2b4,<\/li>\n<li>4\uc77c\ucc28: \ub2e4\ub9ac,<\/li>\n<li>5\uc77c\ucc28: \uc5b4\uae68,<\/li>\n<li>6\uc77c: \ud734\uc2dd, \uadf8\ub9ac\uace0<\/li>\n<li>7\uc77c: \ud734\uc2dd.<\/li>\n<\/ul>\n<p>\uc0c1\uccb4(\ud314, \ub4f1, \uac00\uc2b4, \uc5b4\uae68) \ud6c8\ub828\uc5d0 2\uc77c \uc774\uc0c1, \ud558\uccb4(\ub2e4\ub9ac) \ud6c8\ub828\uc5d0 2\uc77c \uc774\uc0c1\uc744 \uc0ac\uc6a9\ud558\ub3c4\ub85d \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uad6c\uc131\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\uac83\uc740 \ubaa8\ub450 \ubcf4\ub514 \ube4c\ub529 \ubaa9\ud45c\uc640 \ud2b9\uc815 \ubcf4\ub514 \ube4c\ub529 \uc694\uad6c \uc0ac\ud56d\uc5d0 \ub530\ub77c \ud2b8\ub808\uc774\ub108\uac00 \uad8c\uc7a5\ud558\ub294 \ub0b4\uc6a9\uc5d0 \ub530\ub77c \ub2e4\ub985\ub2c8\ub2e4. \ud2b8\ub808\uc774\ub2dd\uc744 \ubcf4\ub294 \ub610 \ub2e4\ub978 \ubc29\ubc95\uc740 \ud2b9\uc815 \uadfc\uc721 \uadf8\ub8f9\uc744 \uc77c\uc8fc\uc77c\uc5d0 \ub450 \ubc88 \uc6b4\ub3d9\ud558\ub3c4\ub85d \uacc4\ud68d\ud558\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc5ec\uae30\uc5d0\uc11c \ub2e4\uc74c\uacfc \uac19\uc774 \ud68c\ubcf5\uc5d0 \uc804\ub150\ud558\ub294 \ub2e8 \ud558\ub8e8\ub97c \ud3ec\ud568\ud558\uc5ec \ubc00\uae30, \ub2f9\uae30\uae30 \ubc0f \ub2e4\ub9ac \uc6b4\ub3d9 \uc77c\uc744 \ubc88\uac08\uc544 \uac00\uba70 \uc218\ud589\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li>Day 1: \ud478\uc26c \ub370\uc774(\uac00\uc2b4, \uc5b4\uae68, \uc0bc\ub450\uadfc \ud6c8\ub828)<\/li>\n<li>2\uc77c\ucc28: \ud480 \ub370\uc774(\ub4f1 \ubc0f \uc774\ub450\uadfc \ud6c8\ub828)<\/li>\n<li>3\uc77c\ucc28: \ub2e4\ub9ac\uc758 \ub0a0(\uc885\uc544\ub9ac, \ub454\uadfc \ubc0f \ub300\ud1f4\uc0ac\ub450\uadfc \ud6c8\ub828)<\/li>\n<li>4\uc77c: \ud478\uc26c \ub370\uc774(\uac00\uc2b4, \uc5b4\uae68, \uc0bc\ub450\uadfc \ud6c8\ub828)<\/li>\n<li>5\uc77c: \ud480 \ub370\uc774(\ub4f1 \ubc0f \uc774\ub450\uadfc \ud6c8\ub828)<\/li>\n<li>6\uc77c\ucc28: \ub2e4\ub9ac\uc758 \ub0a0(\uc885\uc544\ub9ac, \ub454\uadfc \ubc0f \ub300\ud1f4\uc0ac\ub450\uadfc \ud6c8\ub828)<\/li>\n<li>7\uc77c: \uc26c\ub294 \ub0a0.<\/li>\n<\/ul>\n<p>\ud6c8\ub828\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc2a4\ud2b8\ub808\uce6d \uc6b4\ub3d9\uc73c\ub85c \uc6cc\ubc0d\uc5c5\uc744 \ud574\uc57c \ud569\ub2c8\ub2e4. \uc0c1\uccb4 \ub610\ub294 \ud558\uccb4 \uc6b4\ub3d9 \uc138\uc158\uc740 \uc138\ud2b8\ub2f9 8~12\ud68c \ubc18\ubcf5\ud558\ub294 3~4\uc138\ud2b8\ub85c \uad6c\uc131\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc2e4\ud589\ud558\uae30 \uc704\ud574 \uc5ec\ub7ec \uad00\uc808\uc774 \ud544\uc694\ud55c \ubcf5\ud569 \uc6b4\ub3d9\uc73c\ub85c \uc2dc\uc791\ud558\ub294 \uac83\uc740 \ud56d\uc0c1 \ud604\uba85\ud55c \uacb0\uc815\uc785\ub2c8\ub2e4. \ub370\ub4dc\ub9ac\ud504\ud2b8, \ubca4\uce58 \ud504\ub808\uc2a4, \uc2a4\ucffc\ud2b8\uc640 \uac19\uc740 \uc6b4\ub3d9\uc774 \uc774 \uc6b4\ub3d9 \ubc94\uc8fc\uc5d0 \uc18d\ud569\ub2c8\ub2e4.<\/p>\n<p>\ubcf5\ud569 \uc6b4\ub3d9\uc744 \ub9c8\uce5c \ud6c4\uc5d0\ub294 \ud558\ub098\uc758 \uc8fc\uc694 \uad00\uc808\ub9cc \uc0ac\uc6a9\ud558\ub294 \ub808\uadf8 \uc775\uc2a4\ud150\uc158 \ubc0f \ubc14\uc774\uc149 \uceec\uacfc \uac19\uc740 \uaca9\ub9ac \uc6b4\ub3d9\uc5d0 \ucc38\uc5ec\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ubcf5\ud569 \uc6b4\ub3d9\uc744 \uba3c\uc800 \uc2e4\ud589\ud558\uba74 \uad00\uc808\uc758 \uc190\uc7ac\uc8fc\ub97c \uac1c\uc120\ud558\uc5ec \uaca9\ub9ac \uc6b4\ub3d9 \uc911\uc5d0 \ub300\ucc98\ud560 \uc900\ube44\ub97c \ub354 \uc798 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc6e8\uc774\ud2b8 \ub9ac\ud504\ud305 \uce21\uba74\uc5d0\uc11c 1\ud68c \ubc18\ubcf5\uc744 \ucd5c\ub300 \ub610\ub294 1RM\uc73c\ub85c \uacb0\uc815\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\uac83\uc740 \ud734\uc2dd\uc774 \ud544\uc694\ud558\uae30 \uc804\uc5d0 \uc77c\ubc18\uc801\uc73c\ub85c \ud55c \ubc88\ub9cc \uc2e4\ud589\ud560 \uc218 \uc788\ub294 \ubb34\uac8c\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uc6b4\ub3d9\ub2f9 3~4\uc138\ud2b8 \ub610\ub294 8~12\ud68c\ub97c \uc218\ud589\ud560 \ub54c \ubb38\uc81c\uc758 \ubb34\uac8c\uc5d0 \ub300\ud574 \uacb0\uc815\ub41c 1RM\uc758 60~70% \uc0ac\uc774\uc758 \uc911\ub7c9 \ub4f1\uae09\uc5d0\uc11c \ub2f4\ub2f9\uc790\ub97c \uc2e4\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2721\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uacb0\ub860<\/h2>\n<p>\uc694\uc57d\ud558\uba74, \ucd5c\uace0\uc758 \uc5ec\uc131 \ubcf4\ub514\ube4c\ub529 \uacc4\ud68d\uc740 \uc77c\uc77c \uc601\uc591 \uc694\uad6c \uc0ac\ud56d, \ub2e4\uc774\uc5b4\ud2b8 \ubc0f \ubcf4\ucda9\uc744 \ud3ec\ud568\ud558\uc5ec \uace0\uc720\ud55c \ubcf4\ub514\ube4c\ub529 \uc694\uad6c \uc0ac\ud56d\uc744 \uc778\uc2dd\ud558\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uadf8\uac83\uc740 \ub2f9\uc2e0\uc758 \uc6b4\ub3d9 \uc77c\uacfc \ud6c8\ub828\uc744 \uc704\ud574 \uc9c0\uc815\ub41c \uc2e0\uccb4 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