{"id":3342,"date":"2024-01-12T12:16:30","date_gmt":"2024-01-12T12:16:30","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3342"},"modified":"2024-03-04T02:33:37","modified_gmt":"2024-03-04T02:33:37","slug":"understanding-deadlifts-tips-and-risks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%eb%8d%b0%eb%93%9c%eb%a6%ac%ed%94%84%ed%8a%b8-%ed%8c%81%ea%b3%bc-%ec%9c%84%ed%97%98-%ec%9d%b4%ed%95%b4\/","title":{"rendered":"\ubd80\uc0c1 \uc704\ud5d8\uc744 \ucd5c\uc18c\ud654\ud558\uae30 \uc704\ud55c \ud301\uacfc \ud568\uaed8 \uc62c\ubc14\ub978 \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc790\uc138 \uc774\ud574\ud558\uae30"},"content":{"rendered":"<p>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \ud2c0\ub9bc\uc5c6\uc774 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \ud504\ub85c\uadf8\ub7a8\uc758 \ud55c \ud615\ud0dc\uc5d0 \uc885\uc0ac\ud558\ub294 \ubcf4\ub514\ube4c\ub354\ub4e4 \uc0ac\uc774\uc5d0\uc11c \uac00\uc7a5 \uc778\uae30 \uc788\ub294 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \ub8e8\ud2f4\uc73c\ub85c\uc11c \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc6b4\ub3d9\uc740 \uc2e4\ud589\ud558\uae30 \uac00\uc7a5 \uac04\ub2e8\ud55c \uc6b4\ub3d9 \uc911 \ud558\ub098\uc774\uba70 \ucd08\ubcf4\uc790, \uc911\uae09 \ubc0f \uace0\uae09 \ubcf4\ub514\ube4c\ub354\ub97c \ud3ec\ud568\ud55c \ubaa8\ub4e0 \uc218\uc900\uc758 \ubcf4\ub514\ube4c\ub354\uac00 \uc218\ud589\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac04\ub2e8\ud788 \ub9d0\ud574\uc11c, \ub370\ub4dc\ub9ac\ud504\ud2b8\uc5d0\uc11c\ub294 \ubc14\ub2e5, \ub799 \ub610\ub294 \uae30\uacc4\uc5d0 \uc788\ub294 \ud734\uc2dd \uc704\uce58\uc5d0\uc11c \ud2b9\uc815 \ud69f\uc218 \ub610\ub294 \ubc18\ubcf5 \ub3d9\uc548 \uc911\ub7c9\uc744 \ub4e4\uc5b4\uc62c\ub9ac\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8 \uc6b4\ub3d9\uc740 \ucda9\ubd84\ud788 \uac04\ub2e8\ud558\uc9c0\ub9cc \uc2e0\uccb4\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5\uc740 \uadf8\ub9ac \uac04\ub2e8\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc77c\ubc18\uc801\uc73c\ub85c \ud5c8\ubc85\uc9c0, \uc5c9\ub369\uc774, \ub4f1 \uadfc\uc721\uc744 \ud3ec\ud568\ud558\uc5ec \uc5ec\ub7ec \uace8\uaca9\uadfc \uadf8\ub8f9\uc744 \ub3d9\uc2dc\uc5d0 \ud6c8\ub828\ud569\ub2c8\ub2e4.<\/p>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8 \uc6b4\ub3d9\uc5d0\ub294 \uaf64 \ub2e4\uc591\ud55c \ubcc0\ud615\uc774 \uc788\uc9c0\ub9cc \ubaa8\ub450 \uacf5\uc720\ud558\ub294 \ud55c \uac00\uc9c0 \uacf5\ud1b5\uc810\uc740 \uae30\uc220\uc785\ub2c8\ub2e4. \uc9d1\uc774\ub098 \uc9c0\uc5ed \uccb4\uc721\uad00\uc5d0\uc11c \uc218\ud589\ud558\ub824\ub294 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \ubcc0\ud615\uc744 \uc2e4\ud589\ud558\ub294 \uae30\uc220\uc744 \uc219\ub2ec\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc801\uc808\ud55c \uc790\uc138\uc640 \uae30\uc220\uc774 \uc5c6\uc73c\uba74 \ud53c\ud560 \uc218 \uc788\ub294 \ubd80\uc0c1\uc744 \uc785\uc744 \uc704\ud5d8\uc774 \uc788\uc73c\ubbc0\ub85c \uc774 \uae30\uc0ac\uc5d0\uc11c\ub294 \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc218\ud589\ud558\ub294 \ub370 \uc801\ud569\ud55c \uae30\uc220\uc744 \uc54c\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub610\ud55c \ub370\ub4dc\ub9ac\ud504\ud2b8\uac00 \ud6c8\ub828\ud558\ub294 \uadfc\uc721 \uadf8\ub8f9\uacfc \uc2dc\ub3c4\ud560 \uc218 \uc788\ub294 \uc778\uae30 \uc788\ub294 \ub370\ub4dc\ub9ac\ud504\ud2b8 \ubcc0\ud615\uc5d0 \ub300\ud574\uc11c\ub3c4 \uc54c\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4. \uadf8\ub7f0 \ub2e4\uc74c \ubd80\uc0c1 \uc704\ud5d8\uc744 \ub0ae\ucd94\ub294 \uc644\ubcbd\ud55c \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc2e4\ud589\ud558\uae30 \uc704\ud55c \uba87 \uac00\uc9c0 \uc720\uc6a9\ud55c \ud301\uc73c\ub85c \uc774 \uac8c\uc2dc\ubb3c\uc744 \ub9c8\ubb34\ub9ac\ud569\ub2c8\ub2e4.<\/p>\n<h2>5\ub2e8\uacc4\ub85c \uc62c\ubc14\ub978 \ub370\ub4dc\ub9ac\ud504\ud2b8 \uae30\uc220 \uc775\ud788\uae30<\/h2>\n<p>\uc131\uacf5\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud574 \uc801\uc808\ud55c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uace0 \uc62c\ubc14\ub978 \uae30\uc220\uc744 \uc801\uc6a9\ud558\uba74\uc11c \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc2e4\ud589\ud558\ub294 \ub370 \ud544\uc694\ud55c 5\uac00\uc9c0 \uc8fc\uc694 \ub2e8\uacc4\ub294 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uc544\ub798 \uac15\uc870\ub41c \ub2e8\uacc4\ub294 \uae30\uc874\uc758 \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc6b4\ub3d9\uc5d0 \uc801\uc6a9\ub418\uba70 \uc218\ud589\ud558\ub824\ub294 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \ubcc0\ud615 \uc694\uad6c\uc5d0 \ub530\ub77c \ubcc0\ud615\ud574\uc57c \ud560 \uc218\ub3c4 \uc788\ub2e4\ub294 \uc810\uc5d0 \uc720\uc758\ud558\uc2ed\uc2dc\uc624.<\/p>\n<h3>#1 \ub2e8\uacc4: \uc644\ubcbd\ud55c \ubc1c \uc790\uc138<\/h3>\n<p>\ubc1c\uc758 \uc704\uce58\ub97c \uc7a1\ub294 \uac83\uc73c\ub85c \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc2dc\uc791\ud569\ub2c8\ub2e4. \uc77c\ubc18\uc801\uc73c\ub85c \ucee8\ubca4\uc154\ub110 \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \ud560 \ub54c \ubc1c\uc758 \uc790\uc138\ub294 \uc5b4\uae68 \ub108\ube44\ub9cc\ud07c \ub5a8\uc5b4\uc838\uc57c \ud569\ub2c8\ub2e4. \uc774 \ubc1c \uc790\uc138\ub294 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \ub2e4\ub978 \ubcc0\ud615\uacfc \ub2e4\ub97c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub610\ud55c \ubc1c\uc774 EZ \ubc14 \ub610\ub294 \ubc14\ubca8 \ubc14\ub85c \uc544\ub798\uc5d0 \uc704\uce58\ud558\ub294 \ub3d9\uc548 \uc815\uac15\uc774\uac00 EZ \ubc14 \ub610\ub294 \ubc14\ubca8\uc5d0 \ucd5c\ub300\ud55c \uac00\uae5d\uac8c \uc704\uce58\ud558\ub3c4\ub85d \ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3353\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Perfecting-Feet-Stance-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#2 \ub2e8\uacc4: \ubab8\ud1b5 \uc704\uce58 \ub9c8\uc2a4\ud130\ud558\uae30<\/h3>\n<p>\ubc1c\uc758 \uc790\uc138\ub97c \ubc14\ub85c\uc7a1\uc740 \ud6c4 \ub9ac\ud504\ud2b8\ub97c \uc2dc\uc791\ud558\ub824\uba74 \ubab8\ud1b5\uc744 EZ\ubc14\ub098 \ubc14\ubca8 \ubc29\ud5a5\uc73c\ub85c \ub0ae\ucdb0\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub807\uac8c \ud558\ub824\uba74 \uc5c9\ub369\uc774\uc640 \ud5c8\ub9ac\ub97c \uacbd\ucca9\uc774\ub098 \ud53c\ubc97\ucc98\ub7fc \uc0ac\uc6a9\ud558\uc5ec \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ubc00\uc5b4\uc57c \ud569\ub2c8\ub2e4. \uc774 \uc790\uc138\uc5d0\uc11c \uc190\uc73c\ub85c EZ\ubc14\ub098 \ubc14\ubca8\uc744 \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>#3\ub2e8\uacc4: \ud575\uc2ec \ucc38\uc5ec<\/h3>\n<p>\uadf8\ub7f0 \ub2e4\uc74c \ubaa9\uacfc \uba38\ub9ac\uac00 \uc911\ub9bd \uc704\uce58\uc5d0 \uc788\uace0 \uc5c9\ub369\uc774\uac00 \uc5b4\uae68\ubcf4\ub2e4 \ub0ae\uc740\uc9c0 \ud655\uc778\ud558\uc5ec \ucf54\uc5b4\ub97c \uc5f0\uacb0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uacac\uac11\uace8\uc744 \uc548\ucabd\uc73c\ub85c \uc870\uc774\uba74 \uad11\ubc30\uadfc\ub3c4 \uad00\uc5ec\ud558\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<h3>#4 \ub2e8\uacc4: \ubc1c\uc744 \ubc00\uc5b4\uc11c \ubb34\uac8c \ub4e4\uc5b4\uc62c\ub9ac\uae30<\/h3>\n<p>EZ \ubc14 \ub610\ub294 \ubc14\ubca8\uc758 \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub824\uba74 \ubc1c\ub85c \ub545\uc744 \ubc00\uc5b4\ub0b4\ub294 \uac83\ucc98\ub7fc \ubc1c\uc744 \ubc00\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc2e4\uc81c\ub85c \ud314\uc744 \uc0ac\uc6a9\ud558\uc5ec \ubb34\uac8c\ub97c \uc704\ucabd\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\ub824\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \uc5c9\ub369\uc774\ub97c \uc9c0\ub81b\ub300\ub85c \uc0ac\uc6a9\ud558\uba74\uc11c \ubc1c\uc758 \ud798\uc744 \uc0ac\uc6a9\ud558\uc5ec \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub9ac\ud504\ud2b8\uc758 \uc815\uc810\uc744 \uace0\uc815\ud558\uae30 \uc704\ud574 \ub454\uadfc\uc744 \uc870\uc77c \ub54c EZ \ubc14 \ub610\ub294 \ubc14\ubca8\uc744 \uc815\uac15\uc774 \uac00\uae4c\uc774\uc5d0 \uc720\uc9c0\ud558\ub294 \uac83\uc744 \uc78a\uc9c0 \ub9c8\uc2ed\uc2dc\uc624.<\/p>\n<h3>#5 \ub2e8\uacc4: \ubb34\uac8c\ub97c \ub0ae\ucd94\uace0 \ubc18\ubcf5 \uae30\ubc95<\/h3>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc131\uacf5\uc801\uc73c\ub85c \uc218\ud589\ud55c \ud6c4\uc5d0\ub294 \uc5c9\ub369\uc774\ub97c \uacbd\ucca9\uc73c\ub85c \uc0ac\uc6a9\ud558\uace0 \uc911\ub9bd\uc801\uc778 \ubaa9\uacfc \ub4f1 \uc704\uce58\ub97c \uc720\uc9c0\ud558\uba74\uc11c \uc5c9\ub369\uc774\ub97c \ubc16\uc73c\ub85c \uc3d8\uc544 \ubb34\uac8c\ub97c \ubc14\ub2e5\uc73c\ub85c \ub0ae\ucdb0\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h2>\ub370\ub4dc\ub9ac\ud504\ud2b8 \uc911 \ud65c\uc131\ud654\ub418\ub294 \uace8\uaca9\uadfc<\/h2>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8 \uc6b4\ub3d9\uc744 \uc804\uc2e0 \uc6b4\ub3d9\uc774\ub77c\uace0 \ubd80\ub97c \uc218 \uc788\ub294 \uc774\uc720\ub294 \ub2e8\uc21c\ud788 \ud558\uccb4\uc640 \uc0c1\uccb4\uc758 \uc5ec\ub7ec \uace8\uaca9\uadfc \uadf8\ub8f9\uc744 \ud65c\uc131\ud654\ud558\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc0ac\uc2e4, \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc911\uc5d0\ub294 \ub2e4\ub978 \ub9ce\uc740 \uadfc\uc721 \uadf8\ub8f9 \uc911\uc5d0\uc11c \ucc99\ucd94\uae30\ub9bd\uadfc, \ub300\ud1f4\uc0ac\ub450\uadfc, \ub300\ub454\uadfc, \ub300\ud1f4\uc774\ub450\uadfc, \ubc18\uac74\uc591\uadfc(\ud584\uc2a4\ud2b8\ub9c1)\uc774 \ud65c\uc131\ud654\ub429\ub2c8\ub2e4.<\/p>\n<p>\uc694\uc57d\ud558\uc790\uba74, \uc644\ubcbd\ud55c \uc790\uc138\uc640 \uae30\uc220\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc2e4\ud589\ud560 \ub54c\ub9c8\ub2e4 \uc774\ubbf8 \uc5b8\uae09\ud55c \uadfc\uc721 \uadf8\ub8f9 \uc678\uc5d0 \ub2e4\uc74c \uadfc\uc721 \uadf8\ub8f9\uc744 \ud6c8\ub828\uc2dc\ud0a4\ub294 \uacbd\ud5a5\uc774 \uc788\uc2b5\ub2c8\ub2e4.\ub0b4\uc804\uadfc \ub9e4\uadf8\ub108\uc2a4,<\/p>\n<ul>\n<li>\uacbd\uc0ac\uadfc\uacfc \ubcf5\ubd80<\/li>\n<li>\uad11\ubc30\uadfc,<\/li>\n<li>\ub9c8\ub984\ubaa8\uaf34\uacfc<\/li>\n<li>\uc2b9\ubaa8\uadfc.<\/li>\n<\/ul>\n<h2>\uc2dc\ub3c4\ud574 \ubcfc \uc218 \uc788\ub294 5\uac00\uc9c0 \ub370\ub4dc\ub9ac\ud504\ud2b8 \ubcc0\ud615<\/h2>\n<p>\uc2dc\ub3c4\ud574 \ubcfc \ub9cc\ud55c \ub370\ub4dc\ub9ac\ud504\ud2b8 \ubcc0\ud615\uc774 \ub9ce\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc0ac\uc6a9 \uac00\ub2a5\ud55c \uac01 \ubcc0\ud615\uc740 \ud2b9\uc815 \ud6c8\ub828 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub3c4\ub85d \uc124\uacc4\ub418\uc9c0 \uc54a\uc558\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac1c\uc778\uc758 \uace0\uc720\ud55c \ud6c8\ub828 \ud55c\uacc4\ub97c \ucda9\uc871\ud558\uace0 \ud2b9\uc815 \uc2a4\ud3ec\uce20 \ud65c\ub3d9\uc5d0\uc11c \uc131\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \ubcc0\ud615\ub3c4 \uc874\uc7ac\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc5ec\uae30 \ucee8\ubca4\uc154\ub110 \ub370\ub4dc\ub9ac\ud504\ud2b8\ub9cc\ud07c \uc778\uae30\uac00 \uc788\ub294 5\uac00\uc9c0 \ub370\ub4dc\ub9ac\ud504\ud2b8 \ubcc0\ud615\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>#1. \ub799 \ub370\ub4dc\ub9ac\ud504\ud2b8<\/h3>\n<p>\ub799 \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc0ac\uc6a9\ud558\uba74 \ud3b8\uc548\ud558\uac8c \ubc1c \uc790\uc138\ub97c \ucde8\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ub799 \uc704\uc758 \ubc14\ubca8\uc774\ub098 EZ\ubc14\uc758 \uc704\uce58\ub294 \ub2e4\uc2dc \ud3b8\uc548\ud558\uac8c \ub290\ub084 \uc218 \uc788\ub294 \ub192\uc774\uc5ec\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ub799 \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc0ac\uc6a9\ud558\uba74 \ubb34\uac70\uc6b4 \ubb3c\uac74\uc744 \ub4e4\uc5b4\uc62c\ub9ac\uac70\ub098 \uc57d\ud55c \uac83\uc73c\ub85c \uc2dd\ubcc4\ub418\ub294 \ud2b9\uc815 \uadfc\uc721 \uadf8\ub8f9\uc744 \ud6c8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3354\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Rack-Deadlifts-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#2. \ub8e8\ub9c8\ub2c8\uc544 \ub370\ub4dc\ub9ac\ud504\ud2b8(RDL)<\/h3>\n<p>\ub8e8\ub9c8\ub2c8\uc548 \ub370\ub4dc\ub9ac\ud504\ud2b8(RDL)\uc5d0\uc11c\ub294 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ubc1c \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ubb34\ub98e\uc740 \uc57d 15\ub3c4 \uac01\ub3c4\ub85c \ubc14\uae65\ucabd\uc73c\ub85c \uad6c\ubd80\ub7ec\uc9d1\ub2c8\ub2e4.<\/p>\n<p>\uc5c9\ub369\uc774\ub97c \ub4a4\ucabd\uc73c\ub85c \uad6c\ubd80\ub824 \ub9ac\ud504\ud2b8\ub97c \uc704\ud574 \uc544\ub798\ucabd\uc73c\ub85c \uc6c0\uc9c1\uc774\ub294 \ub3d9\uc548 \ubab8\ud1b5\uc744 \uc911\ub9bd\uc73c\ub85c \uc720\uc9c0\ud558\uc2ed\uc2dc\uc624.<\/p>\n<p>\uc774 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \uc8fc\uc694 \ucd08\uc810\uc740 \ud584\uc2a4\ud2b8\ub9c1, \ub454\ubd80 \ubc0f \ud5c8\ub9ac \uadfc\uc721\uc785\ub2c8\ub2e4.<\/p>\n<h3>#3. \uc2a4\ub0b4\uce58 \uadf8\ub9bd \ub370\ub4dc\ub9ac\ud504\ud2b8<\/h3>\n<p>\uc2a4\ub0b4\uce58 \uadf8\ub9bd \ub370\ub4dc\ub9ac\ud504\ud2b8\uc5d0\uc11c\ub294 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9b0 \ucc44 \ucee8\ubca4\uc154\ub110 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \ubc1c \uc790\uc138\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uc2a4\ub0b4\uce58 \uadf8\ub9bd \ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \uacbd\uc6b0 \ucee8\ubca4\uc154\ub110 \ub370\ub4dc\ub9ac\ud504\ud2b8\ucc98\ub7fc \ud5c8\ubc85\uc9c0 \ubc14\ub85c \ubc14\uae65\ucabd\uc5d0 \uc190 \uc704\uce58\ub85c EZ \ubc14\ub098 \ubc14\ubca8\uc744 \uc7a1\ub294 \ub300\uc2e0 \ud6e8\uc52c \ub354 \ub113\uc740 \uadf8\ub9bd\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \ube44\uad50.<\/p>\n<p>\ub354 \ub113\uc740 \uadf8\ub9bd\uc744 \uc0ac\uc6a9\ud558\uba74 \ub4f1 \uc704\ucabd\uacfc \uacac\uac11\uace8 \uadfc\uc721 \uadf8\ub8f9\uc758 \uc548\uc815\uc131\uc774 \ubcf4\uc7a5\ub429\ub2c8\ub2e4.<\/p>\n<h3>#4. \uc9c1\uc120 \ub610\ub294 \uc2a4\ud2f0\ud504 \ub808\uadf8 \ub370\ub4dc\ub9ac\ud504\ud2b8<\/h3>\n<p>\uc774 \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc0ac\uc6a9\ud558\uba74 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub9cc\ud07c \ubc8c\ub9b0 \ucee8\ubca4\uc154\ub110 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc640 \uc720\uc0ac\ud55c \ubc1c \uc790\uc138\ub97c \ucde8\ud558\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \ubb34\ub98e\uc774 \uc644\uc804\ud788 \uace0\uc815\ub418\uc9c0 \uc54a\uace0 \ud3b4\uc9c0\ub3c4\ub85d \ud558\uc2ed\uc2dc\uc624.<\/p>\n<p>\ub2e4\uc74c\uc73c\ub85c, \ubab8\ud1b5\uc740 \uc911\ub9bd \uc790\uc138\ub97c \ucde8\ud558\uace0 \ub9ac\ud504\ud2b8\ub97c \uc704\ud55c \uc544\ub798\ucabd \uc6c0\uc9c1\uc784\uc740 \ub4a4\ucabd\uc73c\ub85c \uc6c0\uc9c1\uc774\uace0 \uad6c\ubd80\ub7ec\uc9c0\ub294 \uc5c9\ub369\uc774\uc5d0 \uc758\ud574 \ucd09\ubc1c\ub429\ub2c8\ub2e4.<\/p>\n<p>Stiff Leg Deadlift\uc5d0\uc11c \uc8fc\uc694 \ucd08\uc810\uc740 \ud584\uc2a4\ud2b8\ub9c1\uacfc \ud5c8\ub9ac\uc5d0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>#5. \uc2a4\ubaa8 \ub370\ub4dc\ub9ac\ud504\ud2b8<\/h3>\n<p>\uc2a4\ubaa8 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc5d0\uc11c\ub294 \ucee8\ubca4\uc154\ub110 \ub370\ub4dc\ub9ac\ud504\ud2b8 \ubc1c \uc790\uc138\uc5d0 \ube44\ud574 \ud6e8\uc52c \ub354 \ub113\uc740 \ubc1c \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4.<\/p>\n<p>\ud314\uc740 \ud5c8\ubc85\uc9c0 \uc548\ucabd\uc5d0 \uc704\uce58\ud558\uac8c \ub418\uba70 \ubab8\ud1b5\uc740 \ud655\uace0\ud55c \uc9c1\ub9bd \uc790\uc138\ub97c \uc720\uc9c0\ud558\ubbc0\ub85c \ub9ac\ud504\ud2b8 \uc911\uc5d0 \uc5c9\ub369\uc774\uc640 \ud5c8\ub9ac\ub97c \ub354 \ub9ce\uc774 \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \uc774\uc810<\/h2>\n<p>\ub2f9\uc2e0\uc774 \uc120\ud638\ud558\ub294 \ub370\ub4dc\ub9ac\ud504\ud2b8 \ubcc0\ud615\uc774 \ubb34\uc5c7\uc774\ub4e0, \ub2f9\uc2e0\uc740 \uc0c1\ub2f9\ud788 \ub9ce\uc740 \uc0dd\ub9ac\ud559\uc801 \uc774\uc810\uc744 \uc5bb\uc744 \uac83\uc73c\ub85c \uae30\ub300\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub2e4\uc74c\uc740 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc758 \ucd5c\uace0\uc758 \uc774\uc810 \ubaa9\ub85d\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \ucf54\uc5b4\ub97c \ud6c8\ub828\ud558\uace0 \ud65c\uc131\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc5c9\ub369\uc774 \uc2e0\uadfc\uc744 \ud65c\uc131\ud654\ud558\uace0 \ud6c8\ub828\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \ud06c\uac8c \ucd5c\uc18c\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc810\ud504 \uc131\ub2a5\uc744 \ud06c\uac8c \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uac83\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uace8\ubc00\ub3c4\ub97c \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>eadlift\ub294 \uc2e0\uc9c4 \ub300\uc0ac\ub97c \ucd09\uc9c4\ud558\ub294 \uac83\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc5b4 \ucee4\ud305 \ud504\ub85c\uadf8\ub7a8\uc744 \uc2e4\ud589\ud558\ub294 \ubaa8\ub4e0 \uc0ac\ub78c\uc5d0\uac8c \uc801\ud569\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3351\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Mastering-Proper-Deadlift-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\ub370\ub4dc\ub9ac\ud504\ud2b8 \uc911 \ubd80\uc0c1\uc744 \ucd5c\uc18c\ud654\ud558\uae30 \uc704\ud55c \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc704\ud55c 5\uac00\uc9c0 \ud301<\/h2>\n<h3>\ud301 #1:<\/h3>\n<p>\uc5ec\ub7ec \ubc88 \uc810\ud504\ud558\uace0 \ubc14\ub2e5\uc5d0 \ucc29\uc9c0\ud558\uc5ec \uac01 \uacbd\uc6b0\uc5d0 \ubc1c\uc774 \uc815\ud655\ud788 \uc5b4\ub514\uc5d0 \ucc29\uc9c0\ud558\ub294\uc9c0 \ud655\uc778\ud558\uc5ec \uac00\ub2a5\ud55c \uac00\uc7a5 \uac15\ud55c \ubc1c \uc790\uc138\ub97c \ud30c\uc545\ud558\uc2ed\uc2dc\uc624.<br \/>\n\uac00\uc7a5 \uac15\ud55c \ubc1c \uc790\uc138\ub294 \uc810\ud504\ud558\uace0 \ubc14\ub2e5\uc5d0 \ucc29\uc9c0\ud560 \ub54c \ubc1c\uc774 \uac00\uc7a5 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ucc29\uc9c0\ud558\ub294 \uc704\uce58\uc785\ub2c8\ub2e4. \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \ud560 \ub54c \uc774 \ubc1c \uc790\uc138\ub97c \ucde8\ud558\uc138\uc694.<\/p>\n<h3>\ud301 #2:<\/h3>\n<p>EZ \ubc14 \ub610\ub294 \ubc14\ubca8\uc774 \ubab8\uc5d0 \ucda9\ubd84\ud788 \uac00\uae4c\uc774 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc2ed\uc2dc\uc624. \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc900\ube44\ud560 \ub54c EZ\ubc14\ub098 \ubc14\ubca8\uc774 \uc815\uac15\uc774\uc5d0 \ub2ff\ub294\uc9c0 \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4. \uc815\uac15\uc774 \ud654\uc0c1\uc744 \uc608\ubc29\ud558\ub824\uba74 \uae34 \uccb4\uc721\ubcf5\uc774\ub098 \uae34 \uc591\ub9d0\uc744 \uc2e0\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>\ud301 #3:<\/h3>\n<p>\ucc99\ucd94\uac00 \uc911\ub9bd\uc774\uace0, \ubb34\ub98e\uc774 \ubc16\uc73c\ub85c \ub098\uc624\uace0, \uac00\uc2b4\uc774 \uc704\ub85c \uc62c\ub77c\uac00 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc5ec \ub9ac\ud504\ud2b8\ub97c \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \ud56d\uc0c1 \uc62c\ubc14\ub978 \uc790\uc138\ub97c \ucde8\ud558\uc2ed\uc2dc\uc624. \ub9ac\ud504\ud2b8\ub97c \uc900\ube44\ud558\ub294 \ub3d9\uc548 \ubab8\uc744 \uad6c\ubd80\ub9ac\uc9c0 \ub9d0\uace0, \ubb34\ub98e\uc774 \ubc14\uae65\ucabd\uc744 \ud5a5\ud558\uac8c \ud558\uc5ec \uad11\ubc30\uadfc\uc744 \uc0ac\uc6a9\ud558\uc138\uc694.<\/p>\n<h3>\ud301 #4:<\/h3>\n<p>\uc5c9\ub369\uc774\ubd80\ud130 \uc2dc\uc791\ud558\ub294 \ud78c\uc9c0 \ub3d9\uc791\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc644\ub8cc\ud558\uc138\uc694. \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc2e4\ud589\ud560 \ub54c \ucabc\uadf8\ub824 \uc549\ub294 \ub3d9\uc791\uc744 \ud53c\ud558\uc138\uc694.<\/p>\n<h3>\ud301 #5:<\/h3>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8 \ub3d9\uc791\uc774 \ucd5c\uace0\uc870\uc5d0 \ub2ec\ud560 \ub54c \uacfc\ub3c4\ud558\uac8c \ud655\uc7a5\ud558\uc9c0 \uc54a\ub3c4\ub85d \ud558\uc138\uc694. \ub370\ub4dc\ub9ac\ud504\ud2b8\uac00 \ucd5c\uace0\uc870\uc5d0 \ub2ec\ud560 \ub54c \ub454\uadfc\uc744 \uc790\uadf9\ud574\uc57c \ud569\ub2c8\ub2e4.<br \/>\n\uacb0\ub860<br \/>\n\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc0c1\uccb4\uc640 \ud558\uccb4\uc758 \uc5ec\ub7ec \uadfc\uc721 \uadf8\ub8f9\uc744 \ud65c\uc131\ud654\ud558\ub824\ub294 \uc0ac\ub78c\uc5d0\uac8c \ud6cc\ub96d\ud55c \uc6b4\ub3d9 \ub8e8\ud2f4\uc785\ub2c8\ub2e4. \ucee8\ubca4\uc154\ub110 \ub370\ub4dc\ub9ac\ud504\ud2b8, \ub799 \ub370\ub4dc\ub9ac\ud504\ud2b8, \uc2a4\ub0b4\uce58 \uadf8\ub9bd \ub370\ub4dc\ub9ac\ud504\ud2b8, \uc2a4\ud2f0\ud504 \ub808\uadf8 \ub370\ub4dc\ub9ac\ud504\ud2b8, \uc2a4\ubaa8 \ub370\ub4dc\ub9ac\ud504\ud2b8 \ub4f1 \uc120\ud0dd\ud560 \uc218 \uc788\ub294 \ub2e4\uc591\ud55c \ubcc0\ud615\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ud6c8\ub828 \ubaa9\ud45c\uc5d0 \ub530\ub77c \ub450 \uac00\uc9c0 \uc774\uc0c1\uc758 \ubcc0\ud615\uc744 \ud3ec\ud568\ud558\ub3c4\ub85d \ud6c8\ub828 \uc694\ubc95\uc744 \ud63c\ud569\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8 \uc6b4\ub3d9 \ubc29\ubc95\uc5d0 \ub300\ud574 \ub354 \ub9ce\uc740 \uc870\uc5b8\uc744 \uc6d0\ud558\uc2dc\uba74 Anabolic Coach\uc5d0\uc11c IFBB PRO\uc758 \ubb34\ub8cc \ucf54\uce6d\uc744 \ubc1b\uc544\ubcf4\uc138\uc694.<\/p>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8 \uc911 \uc801\uc808\ud55c \uc790\uc138\uc640 \uae30\uc220\uc740 \uadfc\uc721 \uadf8\ub8f9\uc744 \ub354 \uc798 \ud65c\uc131\ud654\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c \ubd80\uc0c1\uc744 \uc608\ubc29\ud560 \uc218\ub3c4 \uc788\uc73c\ubbc0\ub85c \uc9d1\uc774\ub098 \uccb4\uc721\uad00\uc5d0\uc11c \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \uc218\ud589\ud558\ub294 \ub3d9\uc548 \ud56d\uc0c1 \uc88b\uc740 \uc790\uc138\ub97c \uc720\uc9c0\ud574\uc57c \ud55c\ub2e4\ub294 \uc810\uc744 \uc78a\uc9c0 \ub9c8\uc2ed\uc2dc\uc624.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \ud2c0\ub9bc\uc5c6\uc774 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \ud504\ub85c\uadf8\ub7a8\uc758 \ud55c \ud615\ud0dc\uc5d0 \uc885\uc0ac\ud558\ub294 \ubcf4\ub514\ube4c\ub354\ub4e4 \uc0ac\uc774\uc5d0\uc11c \uac00\uc7a5 \uc778\uae30 \uc788\ub294 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uc6b4\ub3d9 \ub8e8\ud2f4\uc73c\ub85c\uc11c \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc6b4\ub3d9\uc740 \uc2e4\ud589\ud558\uae30 \uac00\uc7a5 \uac04\ub2e8\ud55c \uc6b4\ub3d9 \uc911 \ud558\ub098\uc774\uba70 \ucd08\ubcf4\uc790, 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