{"id":2939,"date":"2023-10-05T02:01:07","date_gmt":"2023-10-05T02:01:07","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2939"},"modified":"2023-12-29T01:41:44","modified_gmt":"2023-12-29T01:41:44","slug":"results-of-brachial-muscle-exercises","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%ec%83%81%ec%99%84-%ea%b7%bc%ec%9c%a1-%ec%9a%b4%eb%8f%99-%ea%b2%b0%ea%b3%bc\/","title":{"rendered":"\uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc5d0\uc11c \ubb34\uc5c7\uc744 \uae30\ub300\ud560 \uc218 \uc788\ub098\uc694?"},"content":{"rendered":"<p>\uc0c1\uc644\uadfc\uc740 \ubcf4\ub514\ube4c\ub354\uc640 \uc6b4\ub3d9\uc120\uc218 \ubaa8\ub450\uc5d0 \uc758\ud574 \ub35c \uc5b8\uae09\ub418\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc774 \uadfc\uc721\uc740 \uc2e0\uccb4\uc758 \ub2e4\ub978 \uadfc\uc721 \uadf8\ub8f9\ub9cc\ud07c \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc2e4\uc81c\ub85c, \uc0c1\uc644\uadfc\uc740 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \uc694\ubc95\uc5d0 \ud544\uc218\uc801\uc778 \ud314\uafc8\uce58 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uac8c\uc2dc\ubb3c\uc5d0\uc11c\ub294 \uc5ec\ub7ec \uac00\uc9c0 \uc778\uae30 \uc788\ub294 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9 \ub8e8\ud2f4\uc758 \uc911\uc694\uc131\uacfc \uc774\uc810\uc744 \ud3ec\ud568\ud558\uc5ec \uc0c1\uc644\uadfc\uc5d0 \ub300\ud574 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/XRkea8bxH_s?si=E5bSJFrzaP3nBNEu\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\uc0c1\uc644\uadfc\uc774\ub780 \ubb34\uc5c7\uc785\ub2c8\uae4c?<\/h2>\n<p>\uc2e0\uccb4\uc5d0\ub294 \uc5ec\ub7ec \uadfc\uc721 \uadf8\ub8f9\uc774 \uc788\uc73c\uba70 \uac01 \uadfc\uc721 \uadf8\ub8f9\uc740 \uc6b4\ub3d9\uc5d0\uc11c \uc911\uc694\ud558\uac70\ub098 \uc791\uc740 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc, \ubb34\uc2dc\ud560 \uc218 \uc5c6\ub294 \uc717\ud314 \uadfc\uc721\uc774 \ud558\ub098 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uadfc\uc721\uc740 \ud314\uafc8\uce58 \uad74\uace1\uc744 \ucd09\uc9c4\ud558\uc5ec \ud314\ub69d\uc774 \ubb34\ud55c\ud788 \uc27d\uac8c \ubab8\uc5d0 \uac00\uae5d\uac8c \ub610\ub294 \ubab8\uc5d0\uc11c \uba40\uc5b4\uc9c0\ub3c4\ub85d \uc6d0\ud65c\ud558\uac8c \ub2f9\uaca8\uc9c0\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ubbc0\ub85c \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc0c1\uc644\uadfc \ub610\ub294 Teichmann \uadfc\uc721\uc740 \uc0c1\uc644 \uc774\ub450\uadfc \uc544\ub798\uc5d0 \uc704\uce58\ud55c \uc0c1\uc644 \uadfc\uc721\uc73c\ub85c \uc77c\ubc18\uc801\uc73c\ub85c \ud314\uafc8\uce58 \uad6c\ub369\uc774\ub85c \uc54c\ub824\uc9c4 \ud314\ub69d\ubf08\uc758 \uc77c\ubd80\ub97c \ud615\uc131\ud569\ub2c8\ub2e4. \uc0c1\uc644\uadfc\uc758 \uae30\ub2a5\uc740 \uc591\uc774\ub098 \uac15\ub3c4\uc5d0 \uad00\uacc4\uc5c6\uc774 \uc77c\uc0c1\uc0dd\ud65c\uc758 \ubaa8\ub4e0 \uce21\uba74\uc5d0\uc11c \ub290\uaef4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac00\ubcbc\uc6b4 \ubb3c\uccb4\ub97c \uc9d1\ub294 \uac83, \uc720\ub9ac\ubcd1\uc744 \uc5ec\ub294 \uac83 \uac19\uc740 \uac04\ub2e8\ud558\uace0 \uc2a4\ud2b8\ub808\uc2a4\uac00 \uc801\uc740 \uc791\uc5c5\ubd80\ud130 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uacfc \uad00\ub828\ub41c \ub354 \ubcf5\ud569\uc801\uc778 \uc6c0\uc9c1\uc784\uc5d0 \uc774\ub974\uae30\uae4c\uc9c0 \uc0c1\uc644\uadfc\uc740 \uc800\ud56d \ud6c8\ub828 \uc911\uc5d0 \ubc00\uace0 \ub2f9\uae30\ub294 \ub3d9\uc791\uc744 \ubaa8\ub450 \ub2ec\uc131\ud558\ub294 \ub370 \uc911\uc694\ud55c \uadfc\uc721\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc0c1\uc644\uadfc \uc6b4\ub3d9\uc744 \ud558\uba74 \uc0c1\uc644\uc758 \uc720\uc5f0\uc131\uc774 \ud06c\uac8c \ud5a5\uc0c1\ub420 \ubfd0\ub9cc \uc544\ub2c8\ub77c \uc0c1\uc644 \uadfc\uc721\uc758 \ud06c\uae30\uac00 \uc99d\uac00\ud558\ub294 \ub3d9\uc2dc\uc5d0 \uc0c1\uc644\uacfc \uc774\ub450\uadfc\uc774 \uc0c1\ub2f9\ud788 \ub450\uaecd\uace0 \ucee4 \ubcf4\uc774\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<h2>\uc0c1\uc644\uadfc \uadfc\uc721 \ud06c\uae30\ub97c \ub298\ub9ac\ub294 \ubc29\ubc95<\/h2>\n<p>\uc0c1\uc644\uadfc \uadfc\uc721\uc758 \ud06c\uae30\ub97c \uac15\ud654\ud558\uace0 \uc2e4\uc81c\ub85c \uc99d\uac00\uc2dc\ud0a4\uae30 \uc704\ud574 \uc218\ud589\ud560 \uc218 \uc788\ub294 \uba87 \uac00\uc9c0 \uc0c1\uc644\uadfc \uc6b4\ub3d9\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc624\ub298 \uc2dc\ub3c4\ud574 \ubcfc \uc218 \uc788\ub294 7\uac00\uc9c0 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9 \ub8e8\ud2f4\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>#1. \ucf00\uc774\ube14 \ub85c\ud504 \ud574\uba38 \uceec<\/h3>\n<p>\ucf00\uc774\ube14 \ub85c\ud504 \ud574\uba38 \uceec(Cable Rope Hammer Curl)\uc740 \uc2dc\ub3c4\ud574 \ubcfc \uc218 \uc788\ub294 \ub9ce\uc740 \ud6a8\uacfc\uc801\uc778 \uc0c1\uc644\uadfc \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc0c1\uc644\uadfc \uadfc\uc721\uc740 \uc9c0\uc18d\uc801\uc778 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ubc1b\uc73c\uba70 \uc798 \ud6c8\ub828\ub418\uba70, \ud2b9\ud788 \uace0\uac15\ub3c4 \ub4dc\ub86d \uc138\ud2b8\ub97c \uc2e4\ud589\ud560 \ub54c \ub354\uc6b1 \uadf8\ub807\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud558\ub824\uba74 \ub85c\ud504 \ud578\ub4e4\uc744 \ub85c\uc6b0 \uc575\uae00 \ud480\ub9ac \uba38\uc2e0\uc774\ub098 \ucf00\uc774\ube14 \uba38\uc2e0\uc5d0 \uc62c\ubc14\ub974\uac8c \ubd80\ucc29\ud55c \ud6c4 \ub85c\ud504 \ud578\ub4e4\uc758 \uc591\ucabd \ub05d\uc744 \uc7a1\uc544\uc57c \ud569\ub2c8\ub2e4. \ub4f1\uc758 \uc544\uce58\uac00 \uc911\ub9bd\uc778 \uc0c1\ud0dc\uc5d0\uc11c \uc0c1\uccb4\uac00 \uace0\uc815\ub41c \uc0c1\ud0dc\ub85c \ucf00\uc774\ube14 \uba38\uc2e0\uc5d0\uc11c \uc57d 12\uc778\uce58 \ub5a8\uc5b4\uc9c4 \uacf3\uc5d0 \uc11c\uc2ed\uc2dc\uc624.<\/p>\n<p>\uc190\uc73c\ub85c \ub85c\ud504 \uc190\uc7a1\uc774\uc758 \uc591\ucabd \ub05d\uc744 \uc7a1\uc744 \ub54c \uc5c4\uc9c0\uc190\uac00\ub77d\uc774 \uc704\ucabd\uc744 \ud5a5\ud558\ub294 \ub3d9\uc548 \uc190\ubc14\ub2e5\uc774 \uc548\ucabd\uc73c\ub85c \ub4e4\uc5b4\uac00\uace0 \uc911\ub9bd \uadf8\ub9bd\uc73c\ub85c \uc190\uc774 \uc548\ucabd\uc744 \ud5a5\ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud314\ub69d\uc73c\ub85c \uac00\uc2b4 \ubd80\uc704\ub97c \ud5a5\ud574 \ub85c\ud504\ub97c \ub2f9\uae38 \ub54c \ud314\uafc8\uce58\ub294 \uc6b4\ub3d9 \ub0b4\ub0b4 \ube44\uad50\uc801 \uc548\uc815\ub41c \uc790\uc138\ub97c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2942\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Cable-Rope-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#2. \ud06c\ub85c\uc2a4 \ubc14\ub514 \ud574\uba38 \uceec<\/h3>\n<p>\ud06c\ub85c\uc2a4 \ubc14\ub514 \ud574\uba38 \uceec(Cross-body Hammer Curl)\uc740 \uc0c1\uc644\uadfc\uc744 \ud06c\uac8c \ud65c\uc131\ud654\ud558\ub294 \ub3d9\uc2dc\uc5d0 \uc774\ub450\ubc15\uadfc\uc744 \ub35c \uc0ac\uc6a9\ud558\ub294 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \uc549\uac70\ub098 \uc11c\uc11c \uc774 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud569\ub2c8\ub2e4. \uadf8\ub7f0 \ub2e4\uc74c \uc190\uc744 \uc548\ucabd\uc73c\ub85c \ub3cc\ub9ac\uace0 \ub364\ubca8\uc744 \ub4e4\uc5b4\uc62c\ub9ac\uba74\uc11c \ub364\ubca8\uc744 \ubc18\ub300\ucabd \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \ucc28\ub840\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc744 \uc2e4\uc2dc\ud560 \ub54c \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ub364\ubca8\uc744 \ub2e8\ub2e8\ud788 \uc7a1\uace0 \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \ub364\ubca8\uc744 \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \uc62c\ub9ac\uc2ed\uc2dc\uc624. \ub610\ud55c \uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uc5c4\uc9c0\uc190\uac00\ub77d\uc774 \uacc4\uc18d \uc62c\ub824\uc838 \uc788\ub294\uc9c0 \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>#3. \ub364\ubca8 \ud574\uba38 \uceec<\/h3>\n<p>Dumbbell Hammer Curl\uc744 \uc0ac\uc6a9\ud558\uba74 \ud314\ub69d\uacfc \ud314\ub69d\uc744 \ud6c8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud558\ub824\uba74 \uc11c \uc788\uac70\ub098 \uc549\uc740 \uc790\uc138\uc5d0\uc11c \ud55c \uc30d\uc758 \uc6e8\uc774\ud2b8(\ubc14\ub78c\uc9c1\ud558\uac8c\ub294 \ub364\ubca8)\ub97c \uc591 \uc190\uc5d0 \uc950\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<p>\uc591\uc190\uc5d0 \ubb34\uac8c\ucd94\ub97c \uc62c\ub9ac\uba74\uc11c \uc190\ubc14\ub2e5\uc774 \uc548\ucabd\uc744 \ud5a5\ud558\ub3c4\ub85d \ubab8\uc744 \ub3cc\ub9bd\ub2c8\ub2e4. \uc774\ub54c \uc5c4\uc9c0\uc190\uac00\ub77d\uc744 \ucd5c\ub300\ud55c \ub192\uc774 \uc62c\ub9ac\uba74\uc11c \uc190\ubaa9\uc774 \uc644\uc804\ud788 \uc548\ucabd\uc73c\ub85c \ud5a5\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uc138\uc694.<\/p>\n<p>\uc774\ub807\uac8c \ud558\uba74 \uc131\uacf5\uc801\uc778 \uceec \ud6c4 \uc190\uacfc \uccb4\uc911\uc744 \ub5a8\uc5b4\ub728\ub9b4 \ub54c\ub9c8\ub2e4 \uc5c4\uc9c0\uc190\uac00\ub77d\uc774 \ubd80\uc0c1\uc73c\ub85c\ubd80\ud130 \ubcf4\ud638\ub429\ub2c8\ub2e4.<\/p>\n<h3>#4. \ub364\ubca8 \ud504\ub860 \uc778\ud074\ub77c\uc778 \uceec<\/h3>\n<p>\uc774 \uc6b4\ub3d9\uc744 \ud558\uba74 \uc0c1\uc644\uadfc\uc774 \ud65c\uc131\ud654\ub429\ub2c8\ub2e4. Dumbbell Prone Incline Curl\uc740 \uc6b4\ub3d9 \uc911\uc5d0 \uc774\ub450\uadfc\uc774 \ub35c \ud65c\ub3d9\ud558\uae30 \ub54c\ubb38\uc5d0 \uc0c1\uc644\uadfc\uc744 \ud6c8\ub828\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<p>\uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud558\ub824\uba74 \ub2e4\uc74c \ub2e8\uacc4\ub97c \ub530\ub974\uc138\uc694.<\/p>\n<ul>\n<li><strong>1 \ub2e8\uacc4<\/strong>: \uacbd\uc0ac \ubca4\uce58\uc5d0 \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \uc950\uace0 \uc5b4\uae68\ub97c \uacbd\uc0ac\uc758 \ucd5c\uace0\uc810\uc5d0 \uac00\uae5d\uac8c \uc704\uce58\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li><strong>2 \ub2e8\uacc4<\/strong>: \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc5b4 \uc790\uc720\ub86d\uac8c \ub298\uc5b4\ub728\ub9bd\ub2c8\ub2e4. \uc190\uc740 \ubc14\ub2e5\uacfc \ud3c9\ud589\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>3\ub2e8\uacc4<\/strong>: \uc190\ubc14\ub2e5\uc774 \uc55e\uc744 \ud5a5\ud558\uace0 \uc606\uad6c\ub9ac\uc5d0 \uac00\uae4c\uc6cc\uc9c0\ub3c4\ub85d \ud314\uafc8\uce58\ub97c \uc815\ub82c\ud569\ub2c8\ub2e4. \uc774\uac83\uc774 \ubaa8\ub4e0 \uac83\uc774 \uc2dc\uc791\ub418\ub294 \uacf3\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>4\ub2e8\uacc4<\/strong>: \uc774\ub450\uadfc\uc744 \uc644\uc804\ud788 \uc218\ucd95\uc2dc\ud0a8 \ud6c4 \ud314\uc744 \uc644\uc804\ud788 \uad6c\ubd80\ub824 \ub364\ubca8\uc744 \ub4e4\uc5b4\uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \uc228\uc744 \ub0b4\uc26c\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>5\ub2e8\uacc4<\/strong>: \ud314\uc744 \uc644\uc804\ud788 \ubed7\uc5b4 \ub364\ubca8\uc744 \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>6\ub2e8\uacc4<\/strong>: \ud544\uc694\ud55c \ubc18\ubcf5 \ud69f\uc218\ub97c \uc218\ud589\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2946\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Dumbbell-Prone-Incline-Curl-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. \ub274\ud2b8\ub7f4\uadf8\ub9bd \uce5c\uc5c5<\/h3>\n<p>\ub274\ud2b8\ub7f4 \uadf8\ub9bd \uce5c\uc5c5 \uc6b4\ub3d9\uc740 \ub4f1\uacfc \ud314 \ud65c\uc131\ud654 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc911\ub9bd \uadf8\ub9bd\uc73c\ub85c \uc774 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud558\uba74 \uc0c1\uc644\uadfc\uc774 \ud06c\uac8c \ud65c\uc131\ud654\ub429\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub824\uba74 \uba3c\uc800 \ud3c9\ud589 \ud480\uc5c5 \ubc14\ub97c \uc7a1\uace0 \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc5b4 \ub290\uc2a8\ud558\uac8c \ub9e4\ub2ec\uc544\uc57c \ud569\ub2c8\ub2e4. \uc774\uac83\uc774 \ub2f9\uc2e0\uc774 \uc2dc\uc791\ud560 \uacf3\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uba38\ub9ac\ub97c \uc704\ub85c \uc720\uc9c0\ud558\uace0 \ucf54\uc5b4\uc5d0 \ud798\uc744 \uc8fc\uace0 \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9ac\uace0 \ubc14\uae65\ucabd\uc73c\ub85c \ud718\ub450\ub974\uc9c0 \uc54a\ub3c4\ub85d \ud558\uc138\uc694.<\/p>\n<p>\ud131\uc774 \ucd5c\uc18c\ud55c \ubc14 \ub192\uc774\ub9cc\ud07c \uc62c\ub77c\uac14\ub294\uc9c0 \ud655\uc778\ud558\uace0 \uc7a0\uc2dc \uba48\ucd94\uace0 \uc2ec\ud638\ud761\uc744 \ud55c \ub2e4\uc74c \ub2e4\uc2dc \uc2dc\uc791 \uc704\uce58\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4.<\/p>\n<p>\uad11\ubc30\uadfc, \uc774\ub450\uadfc, \ud314\ub69d \ubc0f \uc2b9\ubaa8\uadfc\uc758 \uadfc\ub825\uacfc \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\ub824\uba74 \uc801\uc808\ud55c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba74\uc11c \uac00\ub2a5\ud55c \ud55c \ub9ce\uc740 \ubc18\ubcf5\uc744 \uc218\ud589\ud558\uace0 \uc138\uc158\ub2f9 \ucd5c\uc18c 2~3\uc138\ud2b8\ub97c \ubaa9\ud45c\ub85c \ud558\uc2ed\uc2dc\uc624.<\/p>\n<h3>#6. \ub9ac\ubc84\uc2a4 \uadf8\ub9bd \ubc14\ubca8 \uceec<\/h3>\n<p>\ub9ac\ubc84\uc2a4 \ubc14\ubca8 \uceec(Reverse Barbell Curl)\uc774\ub77c\uace0\ub3c4 \uc54c\ub824\uc9c4 \uc774 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc740 \uc804\uccb4 \ubc94\uc704\uc758 \uc6c0\uc9c1\uc784\uc73c\ub85c \uadfc\uc721\uc744 \ud6c8\ub828\uc2dc\ucf1c \uc0c1\uc644\uadfc\uc744 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc624\ub298\ubd80\ud130 \uc774 \uc0c1\uc644\uadfc \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc190\ubc14\ub2e5\uc774 \ub545\uc744 \ud5a5\ud558\uac8c \ud558\uc5ec \ubc14\ubca8\uc744 \uc5b4\uae68 \ub108\ube44\ub9cc\ud07c \ub2e8\ub2e8\ud558\uac8c \ud68c\ub0b4 \uadf8\ub9bd\uc73c\ub85c \uc720\uc9c0\ud558\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<p>\uac00\uc2b4\uacfc \uc5b4\uae68\ub97c \uad6c\ubd80\ub9ac\uc9c0 \uc54a\uace0 \ub4e4\uc5b4 \uc62c\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc11c \uc788\uc744 \ub54c \ucc99\ucd94 \uc911\ub9bd\uc73c\ub85c \uace7\uc740 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uc138\uc694. \ubc14\ubca8\uc744 \ud5c8\ubc85\uc9c0 \uc704\uc5d0 \uc62c\ub824\ub193\uace0 \uc548\uc815\ub41c \uc18d\ub3c4\ub85c \ub2e4\uc2dc \ud55c \ubc88 \ubc14\ubca8\uc744 \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/p>\n<p>\ubc14\ubca8\uc744 \ub4e4\uc5b4\uc62c\ub9b4 \ub54c \uc228\uc744 \ub4e4\uc774\uc26c\uace0 \ubb34\uac8c\ub97c \ub418\ub3cc\ub9b4 \ub54c \uc228\uc744 \ub0b4\uc26c\ub294 \ubc18\ubcf5\uc744 \ud1b5\ud574 \ud638\ud761\uc744 \uc870\uc808\ud558\uc138\uc694.<\/p>\n<h3>#7. \uc870\ud2b8\ub9cc \uceec<\/h3>\n<p>Zottman Curl \uc6b4\ub3d9\uc744 \uc0ac\uc6a9\ud558\uba74 \uc5ec\ub7ec \uadfc\uc721 \uadf8\ub8f9, \ud2b9\ud788 \uc774\ub450\uadfc\uacfc \ud314\ub69d \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \ube60\ub974\uac8c \ud65c\uc131\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc744 \uc218\ud589\ud560 \ub54c \uc911\ub9bd \uc790\uc138\ub97c \uc720\uc9c0\ud574\uc57c \ud558\uba70 \uc774\ub97c \uc704\ud574\uc11c\ub294 \uceec\uc758 \ubb34\uac8c\uac00 \uade0\ud615\uc744 \uc774\ub8e8\ub294\uc9c0 \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ubab8\uc744 \uad6c\ubd80\ub9ac\uba74\uc11c \uc190\ubc14\ub2e5\uc774 \uc11c\ub85c \ub9c8\uc8fc\ubcf4\ub3c4\ub85d \ub3cc\ub824\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc801\uc808\ud55c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uace0 \ub2e4\uc2dc \ud55c \ubc88 \ubc18\ubcf5\ud558\uc5ec E \uc5d8\ub9ac\ud2b8\ub85c \ub2e4\uc2dc \uc2a4\uc719\ud560 \ub54c \ub108\ubb34 \ub9ce\uc740 \ucd94\uc9c4\ub825\uc744 \uc5bb\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uc2ed\uc2dc\uc624.<\/p>\n<p>\uc774\ub7ec\ud55c \uc0c1\uc644\uadfc \uc6b4\ub3d9\uc744 \uc218\ud589\ud560 \ub54c \ube60\ub978 \uceec\uc740 \uc774\ub450\uadfc\uc744 \ud6c8\ub828\uc2dc\ud0a4\ub294 \ubc18\uba74 \ub290\ub9b0 \uceec\uc740 \uc0c1\uc644\uadfc\uc744 \uc790\uadf9\ud55c\ub2e4\ub294 \uc810\uc5d0 \uc720\uc758\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud6c8\ub828 \uc138\uc158 \uc911\uc5d0 \uc120\ud638\ud558\ub294 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc744 \uc704\ud574 9~12\uc138\ud2b8\ub97c \uc2dc\ub3c4\ud574\uc57c \ud558\uba70, \ucd5c\uc801\uc758 \uadfc\uc721\ub7c9 \uc99d\uac00\ub97c \uc704\ud574\uc11c\ub294 \uc77c\uc8fc\uc77c\uc5d0 3~4\ud68c\uc758 \uc138\uc158\uc744 \uc2e4\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2943\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Zottman-Curl-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uc0c1\uc644\uadfc\uc740 \uc5b4\ub5a4 \uc5ed\ud560\uc744 \ud569\ub2c8\uae4c?<\/h2>\n<p>\uc0c1\uc644\uadfc\uc740 \uc8fc\ub85c \ud314\uafc8\uce58 \uad74\uace1\uc744 \ub2f4\ub2f9\ud569\ub2c8\ub2e4. \uc2e4\uc81c\ub85c, \uc0c1\uc644\uadfc\uc740 \ud314\uafc8\uce58\uc5d0\uc11c \uac00\uc7a5 \uc911\uc694\ud55c \uad74\uace1\uadfc \uc911 \ud558\ub098\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uadfc\uc721\uc740 \ub2e4\uc591\ud55c \uac01\ub3c4\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uc6d0\ud65c\ud558\uac8c \uad74\uace1\ud560 \uc218 \uc788\uac8c \ud574\uc8fc\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<br \/>\n\uc0c1\uc644\uadfc \uac15\ud654\uc758 \uc774\uc810<br \/>\n\uc5b8\uae09\ub41c \ub2e4\uc591\ud55c \uc0c1\uc644\uadfc \uc6b4\ub3d9\uc744 \ud1b5\ud55c \uc0c1\uc644\uadfc \uadfc\uc721\uc758 \uc131\uc7a5\uacfc \ubc1c\ub2ec\uc740 \ub2e4\uc74c\uacfc \uac19\uc740 \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<h3>#1. \ub354 \ub098\uc740 \uadf8\ub9bd\uac10<\/h3>\n<p>\uc0c1\uc644\uadfc\uc744 \ud6c8\ub828\ud558\uace0 \ud65c\uc131\ud654\ud558\ub294 \ub370 \uc2dc\uac04\uc744 \ud22c\uc790\ud558\uba74 \uadf8\ub9bd\ub825\uc774 \ud06c\uac8c \ud5a5\uc0c1\ub429\ub2c8\ub2e4.<\/p>\n<h3>#2. \ud5a5\uc0c1\ub41c \uc131\ub2a5<\/h3>\n<p>\uc0c1\uc644\uadfc\uc774 \uc801\uc808\ud558\uac8c \ud65c\uc131\ud654\ub418\uba74 \uc804\ubc18\uc801\uc778 \uc6b4\ub3d9 \ub2a5\ub825\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. \uadfc\uc721 \ud53c\ub85c\uac00 \uc904\uc5b4\ub4e4\uba74\uc11c \ud314\uc758 \uc720\uc5f0\uc131, \uccb4\ub825 \ubc0f \ud798\uc774 \ud5a5\uc0c1\ub418\ub294 \uac83\uc744 \uacbd\ud5d8\ud558\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h3>#3. \ub354 \ud070 \ud314 \ud798<\/h3>\n<p>\uc0c1\uc644\uadfc\uc744 \uc790\uadf9\ud558\uae30 \uc704\ud574 \ud6c8\ub828\ud560 \ub54c \ud314\uc758 \ud798\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. \uc774 \ud314 \uadfc\uc721\uc740 \ud314\uafc8\uce58\ub97c \uc798 \uad6c\ubd80\ub9b4 \uc218 \uc788\uac8c \ud574\uc8fc\uae30 \ub54c\ubb38\uc5d0 \ud314\uc758 \ud798\uc744 \uc8fc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/p>\n<h3>#4. \uadfc\uc721 \ubd80\uc0c1 \uc704\ud5d8 \uac10\uc18c<\/h3>\n<p>\uc0c1\uc644\uadfc\uc774 \uc798 \uc815\uc758\ub418\uc9c0 \uc54a\uace0 \uc57d\ud560 \ub54c \uadfc\uc721\uacfc \ubf08 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \ud6e8\uc52c \ub354 \ucee4\uc9d1\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc5d0 \ucc38\uc5ec\ud558\uba74 \uc0c1\uc644\uadfc \uadfc\uc721\uc758 \uc815\uc758\uc640 \uadfc\ub825\uc774 \ud5a5\uc0c1\ub418\uc5b4 \uad81\uadf9\uc801\uc73c\ub85c \uad00\uc808 \uc548\uc815\uc131\uc774 \ud5a5\uc0c1\ub418\ub294 \ub3d9\uc2dc\uc5d0 \ud6c8\ub828 \uad00\ub828 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \ud06c\uac8c \ub0ae\uc544\uc9d1\ub2c8\ub2e4.<\/p>\n<h3>#5. \ud5a5\uc0c1\ub41c \uc0c1\uc644 \uadfc\uc721 \uc815\uc758<\/h3>\n<p>\uc0c1\uc644\uadfc \uadfc\uc721\uc744 \ud6c8\ub828\ud558\uba74 \uc0c1\uc644 \uadfc\uc721\uc758 \uc815\uc758\ub3c4 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. \ub2f9\uc2e0\uc758 \ud314\uc740 \uadf8 \uc5b4\ub290 \ub54c\ubcf4\ub2e4 \uac74\uac15\ud558\uace0 \ub610\ub837\ud574 \ubcf4\uc77c \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2944\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Muscle-Definition-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>\uc694\uc57d<\/h2>\n<p>\uc758\uc2ec\uc758 \uc5ec\uc9c0 \uc5c6\uc774 \uc0c1\uc644\uadfc \uadfc\uc721 \uc6b4\ub3d9\uc740 \uc0c1\uc644\uadfc \uadfc\uc721\uc744 \ud0a4\uc6b0\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\uba70 \uad81\uadf9\uc801\uc73c\ub85c \ud314\uc758 \uc804\ubc18\uc801\uc778 \uadfc\uc721 \uc815\uc758, \uadfc\ub825 \ubc0f \ud798\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<p>\uc0c1\uc644\uadfc\uc744 \ud65c\uc131\ud654\ud558\uba74 \uc800\ud56d \ubc0f \uace0\uac15\ub3c4 \ud6c8\ub828(HIIT) \uc911\uc5d0 \uadfc\uc721 \ud53c\ub85c\ub97c 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