{"id":3468,"date":"2024-04-09T04:53:41","date_gmt":"2024-04-09T04:53:41","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3468"},"modified":"2024-09-25T13:32:54","modified_gmt":"2024-09-25T13:32:54","slug":"20-minute-hiit-workout-for-a-leaner-physique","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/\ub0a0\uc52c\ud55c-\ubab8\ub9e4\ub97c-\uc704\ud55c-20\ubd84-\ud558\uc774\ud2b8-\uc6b4\ub3d9\/","title":{"rendered":"\ub0a0\uc52c\ud55c \uccb4\uaca9\uc744 \uc704\ud55c 20\ubd84 HIIT \uc6b4\ub3d9"},"content":{"rendered":"<p>\uc624\ub298\ub0a0 \uccb4\uaca9\uc744 \uac1c\uc120\ud558\ub294 \ud55c \uac00\uc9c0 \ubc29\ubc95\uc740 \uac01\uc790\uc758 \ucee4\ud305, \ubc8c\ud06c \ubc0f \uc131\ub2a5 \ud5a5\uc0c1 \ubaa9\ud45c\uc5d0 \ubd80\ud569\ud558\ub294 \uad6c\uc870\ud654\ub41c \uc2dd\ub2e8\uc744 \uc720\uc9c0\ud558\uba74\uc11c \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd \ub610\ub294 HIIT \ub8e8\ud2f4\uc5d0 \uc804\ub150\ud558\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\ubc14\uc05c \uc0ac\ub78c\uc774\uac70\ub098 \uc5ec\uc720 \uc2dc\uac04\uc774 \uac70\uc758 \uc5c6\uac70\ub098 \uc804\ud600 \uc5c6\ub294 \uc0ac\ub78c\uc774\uc9c0\ub9cc \ube61\ube61\ud55c \uc5c5\ubb34 \uc77c\uc815\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0 \uac74\uac15\uc744 \uc720\uc9c0\ud558\uace0 \uc2f6\uc740 \ub9c8\uc74c\uc774 \uac04\uc808\ud558\ub2e4\uba74, \uc880 \ub354 \uc2dc\uac04\uc744 \ub450\uace0 \uc2dc\uac04\uc744 \ub4e4\uc5ec \uc5c5\ubb34\ub97c \uad00\ub9ac\ud558\ub294 \ubc29\ubc95\uc744 \uc54c\uc544\ubcf4\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc804\uc2e0\uc6b4\ub3d9\uc694\ubc95.<\/p>\n<p>\uc774 \uac8c\uc2dc\ubb3c\uc740 20\ubd84 HIIT\ub97c \uacf5\uac1c\ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721-\uc99d\uac00\ub97c-\uc704\ud55c-\uc5ec\uc131-\ud314-\uc6b4\ub3d9\/\" target=\"_blank\" rel=\"noopener\">\uc6b4\ub3d9\ud558\ub2e4<\/a> \uc624\ub298\uc740 \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \ub0a0\uc52c\ud55c \ubab8\ub9e4\ub97c \uc704\ud574. \uc2e4\ub0b4\uc678\uc5d0 \ucda9\ubd84\ud55c \uacf5\uac04, \uc6b4\ub3d9 \ub9e4\ud2b8, \ud0c0\uc774\uba38\ub9cc \uc788\uc73c\uba74 \ub429\ub2c8\ub2e4. \uc774\uc81c \uc2e0\uccb4\uc801\uc73c\ub85c, \uc815\uc2e0\uc801\uc73c\ub85c, \uc2ec\uc9c0\uc5b4 \uac10\uc815\uc801\uc73c\ub85c\ub3c4 \ud655\uace0\ud55c \uae30\ubc18\uc73c\ub85c \ud558\ub8e8\ub97c \uc2dc\uc791\ud560 \uc900\ube44\uac00 \ub418\uc5c8\ub2e4\uba74 \uc774 \ud648 \ud2b8\ub808\uc774\ub2dd\uc744 \ucc44\ud0dd\ud574 \ubcf4\uc138\uc694.<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/IDAWNJ3yn_k?si=BwUcBwIpWORFY2ED\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\uc774 20\ubd84 \uc6b4\ub3d9\uc740 \ubb34\uc5c7\uc5d0 \uad00\ud55c \uac83\uc778\uac00\uc694?<\/h2>\n<p>\ub2f9\uc2e0\uc740 \uc774\uac83\uc744 \uc2e4\ud589\ud560 \uac83\uc785\ub2c8\ub2e4<a href=\"https:\/\/www.self.com\/story\/maximize-20-minute-workouts\" target=\"_blank\" rel=\"noopener\"> 20\ubd84 HIIT<\/a> 6\uc8fc \ub3d9\uc548\uc758 \uc694\ubc95\uacfc 9\uac1c\uc758 \uc6b4\ub3d9\uc73c\ub85c \uad6c\uc131\ub41c \uc11c\ud0b7\uc785\ub2c8\ub2e4. \uc774 20\ubd84 HIIT\ub97c \uc218\ud589\ud55c \ud6c4<a href=\"https:\/\/anabolic-coach.com\/ko\/\uc6b4\ub3d9-\uc9c0\uad6c\ub825-\uccb4\ub825\uc744-\ub192\uc774\ub294-13\uac00\uc9c0-\ubc29\ubc95\/\" target=\"_blank\" rel=\"noopener\"> \uccb4\ub825 \ub2e8\ub828<\/a> \uc138\uc158 \ub610\ub294 \uc77c\uc8fc\uc77c\uc5d0 3~4\ud68c \ub3c5\ub9bd\ud615 \uc2ec\uc7a5 \uac15\ud654 \uc6b4\ub3d9\uc73c\ub85c \ud65c\uc6a9\ud558\uc138\uc694.<\/p>\n<p>\uc11c\ud0b7\uc5d0\uc11c \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub294 \ub3d9\uc548 \uc8fc\uc694 \ucd08\uc810\uc740 \uac01 \uc6b4\ub3d9\uc5d0 \ud5c8\uc6a9\ub41c \uc9e7\uc740 \uc2dc\uac04 \ub0b4\uc5d0 \uac00\ub2a5\ud55c \ud55c \ub9ce\uc740 \ubc18\ubcf5(\ubc18\ubcf5\uc218)\uc744 \uc2e4\ud589\ud55c \ud6c4 \uc7a0\uc2dc \ud734\uc2dd\uc744 \ucde8\ud558\uc5ec \uc228\uc744 \uace0\ub974\uace0 \ub2e4\uc74c \uc6b4\ub3d9\uc744 \uc704\ud574 \ub9c8\uc74c\uc744 \uac00\ub2e4\ub4ec\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub540\uc0d8\uc744 \uc790\uadf9\ud558\uc5ec \ubab8\uc744 \uc2dd\ud788\uae30 \uc704\ud574 \ub354 \ub9ce\uc740 \ub540\uc744 \uc0dd\uc131\ud568\uc73c\ub85c\uc368 \uc2e0\uccb4\uac00 \ubc18\uc751\ud558\ub294 \ub3d9\uc548 \uc2ec\ubc15\uc218\uc640 \uc2ec\ubd80 \uccb4\uc628\uc774 \uc99d\uac00\ud560 \uac83\uc73c\ub85c \uc608\uc0c1\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc2e0\uccb4\uac00 \ub192\uc740 \uccb4\uc628\uacfc \uc9e7\uc740 \ub0c9\uac01 \uae30\uac04\uc744 \ubc88\uac08\uc544 \uac70\uce58\uba74 \uc2e0\uc9c4\ub300\uc0ac\uac00 \uc99d\uac00\ud558\uace0 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud558\uba70 \uc9c0\ubc29 \ubd84\ud574 \ub610\ub294 \uc9c0\ubc29 \uc5f0\uc18c\ub97c \uacbd\ud5d8\ud558\ub294 \uacbd\ud5a5\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 20\ubd84 \uac00\uc815 \uc6b4\ub3d9\uc758 \uc7a5\uae30\uc801\uc778 \uc774\uc810\uc740 \uccb4\ub825\uc774 \ud5a5\uc0c1\ub418\uace0 \ud558\ub8e8\uac00 \ub05d\ub0a0 \ub54c \ub354 \ub0a0\uc52c\ud558\uace0 \ub9e4\ub825\uc801\uc778 \uccb4\uaca9\uc744 \uac16\uac8c \ub41c\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774\ubbf8 \uc5b8\uae09\ud588\ub4ef\uc774 \uc77c\ubc18\uc801\uc778 20\ubd84 HIIT\ub294 9\uac00\uc9c0 \uc6b4\ub3d9\uc73c\ub85c \uad6c\uc131\ub429\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \uc694\ubc95\uc744 \uc2dc\uc791\ud558\ub294 \uccab 2\uc8fc \ub3d9\uc548\uc740 9\uac00\uc9c0 \uc6b4\ub3d9\uc744 \uac01\uac01 40\ucd08\uc529 \uc218\ud589\ud558\uace0 \uac01 \uc6b4\ub3d9\uc774 \ub05d\ub0a0 \ub54c\ub9c8\ub2e4 20\ucd08\uc758 \ud734\uc2dd \uc2dc\uac04\uc744 \uac16\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc138 \ubc88\uc9f8\uc640 \ub124 \ubc88\uc9f8 \uc8fc\uc5d0\ub294 9\uac00\uc9c0 \uc6b4\ub3d9 \uac01\uac01\uc5d0 45\ucd08\ub97c \ud22c\uc790\ud558\uace0 \uc6b4\ub3d9 \uc0ac\uc774\uc5d0 15\ucd08\uc758 \ud734\uc2dd \uc2dc\uac04\ub9cc \ud22c\uc790\ud558\uc5ec \ubc1c\uc804\ud558\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub2e4\uc12f \ubc88\uc9f8\uc640 \uc5ec\uc12f \ubc88\uc9f8 \uc8fc\uc5d0\ub294 \uac01 \uc6b4\ub3d9\uc758 \uc6b4\ub3d9 \uc2dc\uac04\uc744 50\ucd08\ub85c \ub298\ub9ac\ub294 \ub3d9\uc2dc\uc5d0 \uc6b4\ub3d9 \uc0ac\uc774\uc758 \ud734\uc2dd \uc2dc\uac04\uc744 10\ucd08\ub85c \uc904\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc11c\ud0b7\uc758 \ub2e4\uc74c \uc6b4\ub3d9\uc73c\ub85c \ub118\uc5b4\uac00\uae30 \uc804\uc5d0 \uc2ec\ud638\ud761\uc744 \ud558\uace0 \ud3c9\uc815\uc2ec\uc744 \uac00\uc9c0\uba74\uc11c \ud734\uc2dd \uc2dc\uac04\uc744 \uc798 \ud65c\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc11c\ud0b7\uc5d0\uc11c 9\ubc88\uc9f8 \uc6b4\ub3d9\uc744 \uc218\ud589\ud55c \ud6c4 \uc804\ud658\ud558\uae30 \uc804\uc5d0 60\ucd08\uc758 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud558\uba70 \uc11c\ud0b7\uc5d0\uc11c 9\ubc88\uc9f8 \uc6b4\ub3d9\uc744 \ubc18\ubcf5\ud558\uace0 \uc2dc\uc791 \uc2dc \uccab \ubc88\uc9f8 \uc6b4\ub3d9\uc73c\ub85c \ub3cc\uc544\uac00\ub294 \ubc29\uc2dd\uc73c\ub85c \ubc18\ub300\ucabd \ubc1c\uc744 \uc791\ub3d9\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\uc804\uc5d0 \uac15\uc870\ud55c \ub300\ub85c \uac01 \uc6b4\ub3d9\uc5d0 \ud5c8\uc6a9\ub41c \uc2dc\uac04\uacfc \uc6b4\ub3d9 \uc0ac\uc774\uc758 \ud734\uc2dd \uc2dc\uac04\uc5d0 \ub530\ub77c \ud6c8\ub828\ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3476\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>20\ubd84 HIIT \uc6b4\ub3d9\uc758 9\uac00\uc9c0 \uc6b4\ub3d9<\/h2>\n<p>\uc774 20\ubd84 HIIT \uc6b4\ub3d9\uc5d0\uc11c \uc218\ud589\ud560 \uac83\uc73c\ub85c \uc608\uc0c1\ub418\ub294 9\uac00\uc9c0 \uc6b4\ub3d9\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>#1. \ud3ec\uc6cc\ub4dc \ub7f0\uc9c0 \uc6b4\ub3d9<\/h3>\n<p>\ud3ec\uc6cc\ub4dc \ub7f0\uc9c0(Forward Lunge) \uc6b4\ub3d9\uc740 \ub2e4\ub978 \ucabd \ub2e4\ub9ac\ub294 \ub4a4\ucabd\uc5d0 \uc720\uc9c0\ud558\uba74\uc11c \uc67c\ucabd \ub610\ub294 \uc624\ub978\ucabd \ub2e4\ub9ac\ub85c \uc55e\uc73c\ub85c \uae38\uac8c \ub0b4\ub51b\ub294 \ub3d9\uc791\uc744 \uc2dc\uc791\ud558\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7f0 \ub2e4\uc74c \uc55e\ub2e4\ub9ac\uc640 \ub4b7\ub2e4\ub9ac\uac00 90\ub3c4 \uac01\ub3c4\ub97c \uc774\ub8e8\ub294 \uc9c0\uc810\uae4c\uc9c0 \ubab8\uc744 \ub0ae\ucda5\ub2c8\ub2e4. \uc2dc\uc791 \uc790\uc138(\uc11c \uc788\ub294 \uc790\uc138)\ub85c \ub3cc\uc544\uac00\ub824\uba74 \ub2e4\uc74c\uc744 \uc218\ud589\ud574\uc57c \ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\ucd5c\uc801\uc758-\uc774\ub4dd\uc744-\uc704\ud574-\ub2e4\uc591\ud55c-\ud478\uc2dc\uc5c5\uc744-\ud574\ubcf4\uc138\uc694\/\" target=\"_blank\" rel=\"noopener\">\ud478\uc26c \uc5c5<\/a> \uc55e\ucabd \ub2e4\ub9ac\uac00 \ubc1c\ub4a4\uafc8\uce58\ub97c \ud1b5\uacfc\ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud3ec\uc6cc\ub4dc \ub7f0\uc9c0(Forward Lunge) \uc6b4\ub3d9\uc740 \uc8fc\ub85c \ud558\uccb4 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uae30 \uc704\ud574 \uc218\ud589\ub418\ub294 \ub9e8\ubab8 \uc6b4\ub3d9\uc73c\ub85c \ubd84\ub958\ub429\ub2c8\ub2e4.<\/p>\n<h3>#2. \ub9e8\ubab8 \uc2a4\ucffc\ud2b8 \uc6b4\ub3d9<\/h3>\n<p>\ubc14\ub514\uc6e8\uc774\ud2b8 \uc2a4\ucffc\ud2b8 \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub824\uba74 \uba3c\uc800 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ub611\ubc14\ub85c \uc11c \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7f0 \ub2e4\uc74c \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \uc790\uc138\uac00 \uc758\uc790\uc5d0 \uc549\uc544 \uc788\ub294 \uac83\ucc98\ub7fc \ubcf4\uc77c \ub54c\uae4c\uc9c0 \uc5c9\ub369\uc774\ub97c \ubc00\uc5b4\ub0b4\uba70 \ubab8\uc744 \uad6c\ubd80\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\uc5c9\ub369\uc774\uc640 \ubb34\ub98e\uc774 \uc815\ub82c\ub41c \uc0c1\ud0dc\uc5d0\uc11c \uc2dc\uc791 \uc790\uc138\ub85c \ub2e4\uc2dc \ubc00\uc5b4 \uc62c\ub9b0 \ud6c4 \uc0c1\ud669\uc5d0 \ub530\ub77c 40\ucd08, 45\ucd08 \ub610\ub294 50\ucd08 \ub0b4\uc5d0 \uac00\ub2a5\ud55c \ud55c \ub9ce\uc740 \ubc18\ubcf5 \uc6b4\ub3d9\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc6b4\ub3d9\uc740 \ub300\ud1f4\uc0ac\ub450\uadfc\ubfd0\ub9cc \uc544\ub2c8\ub77c \ud584\uc2a4\ud2b8\ub9c1\uacfc \ub454\uadfc\ub3c4 \ubaa9\ud45c\ub85c \uc0bc\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>#3. \uc0b0\uc545\uc778 \uc6b4\ub3d9<\/h3>\n<p>\ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 \uc6b4\ub3d9\uc740 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud558\uace0 \uc190\uacfc \ubc1c\uac00\ub77d\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\ub294 \uc804\uccb4 \uccb4\uc911\uc744 \uace0\ub974\uac8c \ubd84\uc0b0\uc2dc\ud0a4\ub294 \uac83\uc73c\ub85c \uc2dc\uc791\ub429\ub2c8\ub2e4.<\/p>\n<p>\ubcf5\uadfc\uc774 \ub9de\ubb3c\ub9ac\uace0 \uc190\uc774 \uc5b4\uae68 \ub108\ube44\ub9cc\ud07c \ub5a8\uc5b4\uc838 \uc788\ub294 \ub3d9\uc548 \uba38\ub9ac\ub97c \ub4f1\uacfc \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uc5ec \uc62c\ubc14\ub978 \ud615\ud0dc\ub97c \ucde8\ud558\ub294\uc9c0 \ud655\uc778\ud558\uc2ed\uc2dc\uc624.<\/p>\n<p>\uadf8\ub7f0 \ub2e4\uc74c \uc624\ub978\ucabd \ubb34\ub98e\uc744 \uac00\uc2b4\uae4c\uc9c0 \ucd5c\ub300\ud55c \ub04c\uc5b4\ub2f9\uae41\ub2c8\ub2e4.<\/p>\n<p>\ud55c\ucabd \ubb34\ub98e\uc744 \ub2f9\uae30\uace0 \ub2e4\ub978 \ucabd \ubb34\ub98e\uc740 \ub2f9\uaca8\uc11c \ub2e4\ub9ac\ub97c \ubc14\uafd4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ubb34\ub98e\uc774 \ube60\ub974\uac8c \uc548\ud30e\uc73c\ub85c \uc6c0\uc9c1\uc77c \ub54c\uc5d0\ub3c4 \uc5c9\ub369\uc774\uac00 \uc544\ub798\ub85c \ub0b4\ub824\uac00 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc2ed\uc2dc\uc624. \uc67c\ucabd \ub2e4\ub9ac\uc640 \uc624\ub978\ucabd \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \ub2e4\ub9ac\ub97c \ubc14\uafb8\ub294 \uac83\uacfc \ud638\ud761\uc774 \ub3d9\uae30\ud654\ub418\ub3c4\ub85d \ud638\ud761\uc744 \uc870\uc815\ud558\uc2ed\uc2dc\uc624.<\/p>\n<p>\ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 \uc6b4\ub3d9\uc740 \uc804\uc2e0\uc744 \ub300\uc0c1\uc73c\ub85c \ud558\uc9c0\ub9cc \ub300\ubd80\ubd84 \ucf54\uc5b4\uc640 \ub300\ud1f4\uc0ac\ub450\uadfc, \ud314, \uc5b4\uae68 \uadfc\uc721\uc744 \ub300\uc0c1\uc73c\ub85c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3478\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#4. \uc81c\uc790\ub9ac \ub2ec\ub9ac\uae30 \uc6b4\ub3d9<\/h3>\n<p>\uc81c\uc790\ub9ac \ub2ec\ub9ac\uae30 \uc6b4\ub3d9\uc744 \ud558\uba74 \uc2ec\ud608\uad00 \uac74\uac15\uc774 \ud5a5\uc0c1\ub420 \ubfd0\ub9cc \uc544\ub2c8\ub77c \uc0c1\ub2f9\ud55c \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud558\ub294 \ub3d9\uc2dc\uc5d0 \uace8\uaca9\uadfc\uc758 \ud798, \uc720\uc5f0\uc131 \ubc0f \uc548\uc815\uc131\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub824\uba74 \uc624\ub978\ud314\uacfc \uc67c\ubc1c\uc744 \uc644\ubcbd\ud558\uac8c \uc870\ud654\ub86d\uac8c \ub4e4\uc5b4 \uc62c\ub9ac\uba74\uc11c \ub3d9\uae30\ud654\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ubb34\ub98e\ub3c4 \uc5c9\ub369\uc774 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub824\uc57c\ud569\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7f0 \ub2e4\uc74c \ubc1c\uc744 \uc5c9\ub369\uc774 \ub192\uc774\uae4c\uc9c0 \ube60\ub974\uac8c \ub4e4\uc5b4 \uc62c\ub824 \ub2e4\ub978 \ubc1c(\uc624\ub978\ucabd \ubc1c)\ub85c \uc804\ud658\ud569\ub2c8\ub2e4.<\/p>\n<p>\ubc1c\uc744 \uc5c9\ub369\uc774 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c \uc67c\ud314\uc740 \uc55e\ucabd\uc744 \ud5a5\ud558\uace0 \uc624\ub978\ud314\uc740 \ub4a4\uc5d0 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694.<\/p>\n<h3>#5. \ubc84\ud53c \uc6b4\ub3d9<\/h3>\n<p>\ubc84\ud53c\ub97c \uc218\ud589\ud558\ub824\uba74 \uba3c\uc800 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub9cc\ud07c \ubc8c\ub9ac\uace0 \ub611\ubc14\ub85c \uc11c \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7f0 \ub2e4\uc74c \ub2e4\ub9ac\ub97c \ub4a4\ub85c \uac77\uc5b4\ucc28\uba74\uc11c \ud558\uc774 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud55c \ub2e4\uc74c \ubab8\uc744 \ubc14\ub2e5\uc73c\ub85c \ub0ae\ucd94\uba74\uc11c \ucabc\uadf8\ub9ac\uace0 \uc549\uc740 \uc790\uc138\ub85c \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\ud558\uc774 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \ub3cc\uc544\uc628 \ub2e4\uc74c \uc2a4\ucffc\ud2b8 \uc790\uc138\ub85c \ub3cc\uc544\uac00 \uc810\ud504\ub97c \ud558\uba70 \uc774 \ub3d9\uc791\uc744 \ub530\ub974\uc138\uc694.<\/p>\n<p>\ubc84\ud53c\ub294 \uc0c1\uccb4\uc640 \ud558\uccb4\uc758 \uc8fc\uc694 \uadfc\uc721 \uadf8\ub8f9\uc744 \ub2e8\ub828\ud558\ub294 \ub3d9\uc2dc\uc5d0 \uc2ec\uc7a5 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc804\uc2e0 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<h3>#6. \ud558\uc774\ud0a5 \uc6b4\ub3d9<\/h3>\n<p>\ud558\uc774\ud0a5 \uc6b4\ub3d9\uc744 \ud558\ub824\uba74 \ub611\ubc14\ub85c \uc11c\uc11c \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ud314\uc740 \ubab8 \uc606\uc5d0 \ub450\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ub2e4\ub9ac\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4\uc62c\ub9ac\uba74\uc11c \ub3d9\uc2dc\uc5d0 \ubc18\ub300\ucabd \uc190\uc758 \uc190\uac00\ub77d\uc73c\ub85c \ubed7\uc740 \ubc1c\uc758 \ubc1c\uac00\ub77d\uc744 \ud130\uce58\ud558\uc138\uc694.<\/p>\n<p>\ud558\uc774\ud0a5\uc744 \uc2dc\ub3c4\ud560 \ub54c \ub4f1\uc740 \ud56d\uc0c1 \uc911\ub9bd\uc744 \uc720\uc9c0\ud558\ub3c4\ub85d \ub178\ub825\ud558\uace0, \ud55c \ubc1c\ub85c \uac77\uc5b4\ucc28\uace0 \ubc18\ub300\ucabd \uc190\uc758 \uc190\uac00\ub77d\uc73c\ub85c \ub192\uc740 \ubc1c\uc744 \ud130\uce58\ud558\ub824\uace0 \ud560 \ub54c \ub108\ubb34 \uc55e\uc73c\ub85c \ubab8\uc774 \uae30\uc6b8\uc5b4\uc9c0\ub294 \uc0c1\ud669\uc744 \ud53c\ud558\uc2ed\uc2dc\uc624.<\/p>\n<p>\ub2e4\ub978 \ucabd \ub2e4\ub9ac\ub85c \uc804\ud658\ud558\uc5ec \uc6b4\ub3d9\uc744 \ubc18\ubcf5\ud558\uc138\uc694. \ud558\uc774\ud0a5 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud560 \ub54c \ud558\uc774\ud0a5 \ub2e8\uacc4\uc5d0 \uc788\uc744 \ub54c \ub4e4\uc5b4 \uc62c\ub9b0 \ub2e4\ub9ac\uc758 \uc55e\ucabd \uadfc\uc721\uacc4\uac00 \ud65c\uc131\ud654\ub429\ub2c8\ub2e4.<\/p>\n<p>\ub3d9\uc2dc\uc5d0, \ub4e4\uc5b4 \uc62c\ub824\uc9c4 \ub2e4\ub9ac\uc758 \ub4a4\ucabd\uc740 \uadf8 \uacfc\uc815\uc5d0\uc11c \uc88b\uc740 \ud65c\uc131 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc5bb\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3479\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#7. \ud578\ub4dc \uccb4\uc2a4\ud2b8 \ud504\ub808\uc2a4 \ubc0f \ub85c\uc6b0 \uc6b4\ub3d9<\/h3>\n<p>\ud578\ub4dc \uccb4\uc2a4\ud2b8 \ud504\ub808\uc2a4 \uc564 \ub85c\uc6b0(Hand Chest Press and Row) \uc6b4\ub3d9\uc744 \uc218\ud589\ud560 \ub54c \ub85c\uc789 \ub3d9\uc791\uc744 \uc2dc\ubbac\ub808\uc774\uc158\ud558\uae30 \uc804\uc5d0 \ud314\uc744 \uc55e\uc73c\ub85c \ud3b4\uace0 \uc190\uc73c\ub85c \uc8fc\uba39 \ub450 \uac1c\ub97c \ub9cc\ub4e4\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc870\uc815 \ub3d9\uc791\uc744 \ud560 \ub54c \uc190\uc774 \uac70\ub300\ud55c \ubb34\uac8c\ub97c \uc7a1\uace0 \uc788\ub294 \uac83\ucc98\ub7fc \ud589\ub3d9\ud558\uace0 \uc870\uc815 \ub3d9\uc791\uc774 \ub05d\ub0a0 \ub54c \ub4f1 \uadfc\uc721\uc744 \uc870\uc774\uc2ed\uc2dc\uc624.<\/p>\n<p>\uc774 \uc6b4\ub3d9\uc740 \ucf54\uc5b4\ub97c \uac15\ud654\ud558\ub294 \ub3d9\uc2dc\uc5d0 \ud314, \uc5b4\uae68, \uac00\uc2b4 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uace0 \ub2e8\ub828\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h3>#8. \uc549\uc544\uc11c \uc6b4\ub3d9\ud558\uae30<\/h3>\n<p>Sit Ups\ub294 \ucf54\uc5b4\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc5c9\ub369\uc774\uc640 \ubcf5\ubd80 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub824\uba74 \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ubc1c\uc774 \ubc14\ub2e5\uc5d0 \ud3b8\ud3c9\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uc704\ucabd\uc73c\ub85c \uad6c\ubd80\ub9bd\ub2c8\ub2e4. \uc190\uc744 \uba38\ub9ac \uc606\uc774\ub098 \ub4a4\uc5d0 \ub450\uc2ed\uc2dc\uc624. \uc190\uc758 \uc190\uac00\ub77d\uc774 \uba38\ub9ac \ub4a4\uc5d0 \uc788\ub294 \ub3d9\uc548 \uc11c\ub85c \ub9de\ubb3c\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc5b4\ub5a4 \uc790\uc138\uac00 \uc790\uc2e0\uc5d0\uac8c \uac00\uc7a5 \ud3b8\uc548\ud55c\uc9c0 \uacb0\uc815\ud574\uc57c \ud569\ub2c8\ub2e4. \uc190 \uc790\uc138\ub97c \ucde8\ud55c \ud6c4 \ud5c8\ub9ac\uc640 \uc5c9\ub369\uc774\ub97c \uad6c\ubd80\ub824 \ubab8\uc744 \ubc14\ub2e5\uc5d0\uc11c \ub4e4\uc5b4\uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\uba38\ub9ac\ub97c \ub4e4\uc5b4\uc62c\ub9b4 \ub54c\uc5d0\ub3c4 \ud131\uc774 \uac00\uc2b4\uc5d0 \ub2ff\uc9c0 \uc54a\ub3c4\ub85d \ud558\uc5ec \uc2ef\uc5c5 \uc6b4\ub3d9 \uc911\uc5d0 \ubab8\uc744 \ub4e4\uc5b4\uc62c\ub9b4 \ub54c\ub9c8\ub2e4 \uc815\uba74\uc744 \ubc14\ub77c\ubcf4\ub3c4\ub85d \ud558\uc138\uc694.<\/p>\n<h3>#9. \uc790\uc804\uac70 \uc6b4\ub3d9<\/h3>\n<p>\uc790\uc804\uac70 \uc6b4\ub3d9\uc740 \ud608\uc911 \uc9c0\ubc29 \uc218\uce58\ub97c \ub0ae\ucd94\uace0 \ud734\uc2dd \ub9e5\ubc15\uc744 \ub0ae\ucd94\uba70 \uc2ec\uc7a5 \uadfc\uc721\uc744 \uac15\ud654\ud568\uc73c\ub85c\uc368 \uc2ec\ud608\uad00 \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<p>\uc790\uc804\uac70 \uc6b4\ub3d9\uc744 \ud558\ub824\uba74 \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \uc788\uc73c\uba74 \ub429\ub2c8\ub2e4. \uadf8\ub7f0 \ub2e4\uc74c \ub545\uc5d0\uc11c \ubc1c\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uba74\uc11c \ubb34\ub98e\uc744 \uad6c\ubd80\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\uc5b4\uae68\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \uc190\uc744 \uba38\ub9ac \uc606\uc73c\ub85c \uc7a1\uac70\ub098 \uba38\ub9ac \ub4a4\ub85c \uc190\uc758 \uc190\uac00\ub77d\uc744 \uae4d\uc9c0 \ub07c\uace0 \ubc14\ub2e5\uc5d0\uc11c \uba38\ub9ac\ub97c \uc219\uc785\ub2c8\ub2e4.<\/p>\n<p>\ubc18\ub300\ucabd \ud314\uc758 \ud314\uafc8\uce58\ub85c \ub4e4\uc5b4 \uc62c\ub9b0 \ubb34\ub98e\uc744 \uac74\ub4dc\ub9ac\uba74\uc11c \uc591\ucabd \ubb34\ub98e\uc744 \ucc28\ub840\ub85c \uac00\uc2b4 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub824 \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544\uac00\uba70 \uc218\ud589\ud569\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uc67c\ucabd \ubb34\ub98e\uc774 \uac00\uc2b4 \ub192\uc774\uae4c\uc9c0 \uc62c\ub77c\uac00\uba74 \uc624\ub978\ucabd \ud314\uafc8\uce58\uac00 \ub2ff\uac8c \ub418\uace0 \uadf8 \ubc18\ub300\uc758 \uacbd\uc6b0\ub3c4 \ub9c8\ucc2c\uac00\uc9c0\uc785\ub2c8\ub2e4. \uadf8\ub807\uac8c \ud568\uc73c\ub85c\uc368 \ub2e4\ub9ac\ub294 \uc790\uc804\uac70 \uc6b4\ub3d9\uc758 \ud2b9\uc9d5\uc778 \uc0ac\uc774\ud074\ub9c1 \ub3d9\uc791\uc744 \ub2ec\uc131\ud558\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<h2>20\ubd84 HIIT \uc6b4\ub3d9 \uc694\ubc95<\/h2>\n<p>\uc774 \uc5f0\uc2b5\uc758 \uac01 <a href=\"https:\/\/www.prevention.com\/fitness\/workouts\/g36397414\/20-minute-hiit-workout-plan\/\" target=\"_blank\" rel=\"noopener\">20\ubd84 HIIT \uc6b4\ub3d9<\/a> \uc694\ubc95\uc740 \ucd1d 2\ud68c \uc218\ud589\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud5c8\uc6a9\ub418\ub294 \uc6b4\ub3d9 \ubc0f \ud734\uc2dd \uc2dc\uac04\uc5d0 \ub530\ub77c \uc544\ub798 \ud45c\uc758 9\uac00\uc9c0 \uc6b4\ub3d9\uc744 \uc2e4\ud589\ud558\ub294 \uac83\ubd80\ud130 \uc2dc\uc791\ud569\ub2c8\ub2e4. 9\uac00\uc9c0 \uc6b4\ub3d9\uc744 \ub9c8\uce5c \ud6c4\uc5d0\ub294 60\ucd08\ub9cc \uc26c\uace0 \uc0c8\ub85c \uc2dc\uc791\ud558\uc9c0\ub9cc, \uc774\ubc88\uc5d0\ub294 9\ubc88\uc9f8 \uc6b4\ub3d9\ubd80\ud130 \uc2dc\uc791\ud558\uc5ec \uccab \ubc88\uc9f8 \uc6b4\ub3d9 \ub8e8\ud2f4\uae4c\uc9c0 \uc9c4\ud589\ud558\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"48\">\uc77c\ub828\ubc88\ud638<\/td>\n<td width=\"263\">\uc218\uc5c5 \uacfc\uc815<\/td>\n<td width=\"156\">\uc6b4\ub3d9\ub2f9 \uae30\uac04<\/td>\n<td width=\"156\">\ub2e4\uc74c \uc6b4\ub3d9 \uc804 \ud734\uc2dd \uc2dc\uac04<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">1<\/td>\n<td width=\"263\">\ud3ec\uc6cc\ub4dc \ub7f0\uc9c0 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">2.<\/td>\n<td width=\"263\">\ub9e8\ubab8 \uc2a4\ucffc\ud2b8 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\uc0b0\uc545\uc778 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\uc81c\uc790\ub9ac\uc5d0\uc11c \ub2ec\ub9ac\uae30 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\ubc84\ud53c \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\ud558\uc774\ud0a5 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\ud578\ub4dc \uccb4\uc2a4\ud2b8 \ud504\ub808\uc2a4 \ubc0f \ub85c\uc6b0 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">8.<\/td>\n<td width=\"263\">\uc549\uc544\uc11c \ud558\ub294 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">WK 1-2: 10\ucd08<\/p>\n<p>WK 3-4: 15\ucd08<\/p>\n<p>WK 5-6: 20\ucd08<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">9.<\/td>\n<td width=\"263\">\uc790\uc804\uac70 \uc6b4\ub3d9<\/td>\n<td width=\"156\">WK 1-2: 40\ucd08<\/p>\n<p>WK 3-4: 45\ucd08<\/p>\n<p>WK 5-6: 50\ucd08<\/td>\n<td width=\"156\">60\ucd08<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-3481\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h2>\n<h2>\uacb0\ub860<\/h2>\n<p>\uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud560 \uc218 \uc788\ub2e4\ub294 \uc0ac\uc2e4\uc744 \uae30\uc5b5\ud558\uc138\uc694. <a href=\"https:\/\/anabolic-coach.com\/ko\/12\uc8fc\uac04-\uc644\uc804-\uc9c0\ubc29-\uac10\ub7c9-\uc6b4\ub3d9-\ubc0f-\ub2e4\uc774\uc5b4\ud2b8-\ud504\ub85c\uadf8\ub7a8\/\">\uccb4\uc9c0\ubc29\uc744 \ube7c\ub2e4<\/a> 6\uc8fc\uac04 20\ubd84 HIIT \uc6b4\ub3d9 \uc694\ubc95\uc744 \uc2dc\ub3c4\ud574 \ubcf4\uc138\uc694.<\/p>\n<p>\uc6b4\ub3d9 \ub9e4\ud2b8\uc640 \uc2dc\uacc4\ub9cc \uc788\uc73c\uba74 \uc9d1\uc774\ub098 \uc9d1 \ubc16\uc5d0\uc11c \uc774 \uc11c\ud0b7 \uc6b4\ub3d9\uc744 \uc218\ud589\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac8c\ub2e4\uac00 \uc774 \uc6b4\ub3d9\uc740 \ub3c5\ub9bd\uc801\uc778 \uc2ec\uc7a5 \uac15\ud654 \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub824\ub294 \ucd08\ubcf4\uc790\uc5d0\uac8c \uc801\ud569\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc744 \uc801\uadf9\uc801\uc73c\ub85c \ud558\uace0 \uc788\ub2e4\uba74 \uc77c\uc8fc\uc77c\uc5d0 3~4\ud68c \uc720\uc0b0\uc18c \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 20\ubd84 HIIT \uc6b4\ub3d9\uc774 \uc5b4\ub5bb\uac8c \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ud0a4\uc6b0\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294\uc9c0\uc5d0 \ub300\ud55c \uc790\uc138\ud55c \uc815\ubcf4\uac00 \ud544\uc694\ud558\uc2e0 \uacbd\uc6b0 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uace0\ud608\uc555-\uad00\ub9ac-\ud6c8\ub828\/\" target=\"_blank\" rel=\"noopener\">\ud798<\/a>, \uadf8\ub9ac\uace0 \uc9c0\uad6c\ub825\uc5d0 \ub300\ud574 \uc624\ub298 Anabolic Coach\uc5d0\uc11c IFBB PRO\uc640 \ub300\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>","protected":false},"excerpt":{"rendered":"<p>\uc624\ub298\ub0a0 \uccb4\uaca9\uc744 \uac1c\uc120\ud558\ub294 \ud55c \uac00\uc9c0 \ubc29\ubc95\uc740 \uac01\uc790\uc758 \ucee4\ud305, \ubc8c\ud06c \ubc0f \uc131\ub2a5 \ud5a5\uc0c1 \ubaa9\ud45c\uc5d0 \ubd80\ud569\ud558\ub294 \uad6c\uc870\ud654\ub41c \uc2dd\ub2e8\uc744 \uc720\uc9c0\ud558\uba74\uc11c \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd \ub610\ub294 HIIT \ub8e8\ud2f4\uc5d0 \uc804\ub150\ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \ub2f9\uc2e0\uc774 \ubc14\uc05c \uc0ac\ub78c\uc774\uac70\ub098 \uc5ec\uc720 \uc2dc\uac04\uc774 \uac70\uc758 \uc5c6\uac70\ub098 \uc804\ud600 \uc5c6\ub294 \uc0ac\ub78c\uc774\ub77c\uba74, [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ko\/\ub0a0\uc52c\ud55c-\ubab8\ub9e4\ub97c-\uc704\ud55c-20\ubd84-\ud558\uc774\ud2b8-\uc6b4\ub3d9\/\">\ub354<\/a><\/p>","protected":false},"author":3,"featured_media":3587,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3468","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO 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