{"id":3661,"date":"2024-06-28T04:45:00","date_gmt":"2024-06-28T04:45:00","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3661"},"modified":"2026-03-25T14:29:52","modified_gmt":"2026-03-25T14:29:52","slug":"ultimate-calf-training-top-5-exercises-to-build-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/\uad81\uadf9\uc801\uc778-\uc885\uc544\ub9ac-\ud6c8\ub828-\uadfc\uc721\ub7c9\uc744-\ud0a4\uc6b0\ub294-5\uac00\uc9c0-\uc6b4\ub3d9\/","title":{"rendered":"\uad81\uadf9\uc801\uc778 \uc885\uc544\ub9ac \ud6c8\ub828: \uadfc\uc721\ub7c9\uc744 \ud0a4\uc6b0\ub294 \uc0c1\uc704 5\uac00\uc9c0 \uc6b4\ub3d9"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\uc885\uc544\ub9ac \uadfc\uc721\uc740 \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0\uc11c \uac00\uc7a5 \ud754\ud788 \uac04\uacfc\ub418\ub294 \ubd80\uc704\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc81c\ub300\ub85c \ubc1c\ub2ec\ub41c \uc885\uc544\ub9ac\ub294 \ub2e4\ub9ac\uc758 \uc678\uad00\uacfc \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0, \uade0\ud615\uac10\uac01\uc744 \ub192\uc5ec \uc6b4\ub3d9 \ub2a5\ub825\uc744 \uac1c\uc120\ud558\uba70, \ubd80\uc0c1 \uc608\ubc29\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\uc774 \uc885\ud569 \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \uc885\uc544\ub9ac \uadfc\uc721\uc744 \ud0a4\uc6b0\uace0, \uc724\uacfd\uc744 \ub610\ub837\ud558\uac8c \ub9cc\ub4e4\uba74\uc11c \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 5\uac00\uc9c0 \uc6b4\ub3d9\uc744 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<h2><b>1. \uc2a4\ud0e0\ub529 \uce74\ud504 \ub808\uc774\uc988<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\uc2a4\ud0e0\ub529 \uce74\ud504 \ub808\uc774\uc988\ub294 \uc885\uc544\ub9ac \uadfc\uc721 \uc911 \uac00\uc7a5 \ud070 \ubd80\ubd84\uc778 \ube44\ubcf5\uadfc\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \ub2e8\ub828\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \uc774 \ub3d9\uc791\uc744 \ud3ec\ud568\uc2dc\ud0a4\uba74 \uc885\uc544\ub9ac \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<h3><b>\uc11c\uc11c \ud558\ub294 \uc885\uc544\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uc6b4\ub3d9 \ubc29\ubc95<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc11c\uc11c \ud558\ub294 \uc885\uc544\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uc6b4\ub3d9\uc744 \ud558\ub824\uba74 \uc885\uc544\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uae30\uad6c\uc5d0 \ubc1c \uc55e\uafc8\uce58\ub85c \uc11c\uac70\ub098, \ubc1c\ub4a4\uafc8\uce58\uac00 \uac00\uc7a5\uc790\ub9ac\uc5d0 \uac78\uccd0\uc9c0\ub3c4\ub85d \uacc4\ub2e8 \uc704\uc5d0 \uc11c\uc2ed\uc2dc\uc624.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc6b4\ub3d9 \uae30\uad6c\uac00 \uc5c6\ub2e4\uba74 \ub364\ubca8\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc800\ud56d\uc744 \ub192\uc774\uc138\uc694. \ub2e4\uc74c\uc73c\ub85c \ubc1c \uc55e\uafc8\uce58\ub85c \ubc00\uc5b4 \uc62c\ub9ac\uba74\uc11c \ubc1c\ub4a4\uafc8\uce58\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc1c\ub4a4\uafc8\uce58\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9b4 \uc218 \uc788\uac8c \ub418\uba74, \uadf8 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uace0 \uadfc\uc721\uc744 \ucd5c\ub300\ud55c \uaf49 \uc870\uc778 \ub2e4\uc74c, \ucc9c\ucc9c\ud788 \ubc1c\ub4a4\uafc8\uce58\ub97c \uacc4\ub2e8 \ub05d\uc5d0\uc11c \ub0b4\ub824\ub193\uc73c\uc138\uc694.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12~15\ud68c\uc529 3\uc138\ud2b8\ub97c \uc2e4\uc2dc\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><b>\uc2a4\ud0e0\ub529 \uce74\ud504 \ub808\uc774\uc988 \ud301:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uadfc\uc721 \uc131\uc7a5\uc744 \uadf9\ub300\ud654\ud558\ub824\uba74 \ubaa8\ub4e0 \ub3d9\uc791\uc744 \ucd5c\ub300\ud55c \ud65c\uc6a9\ud558\ub294 \uac83\uc744 \uc6b0\uc120\uc2dc\ud558\uc2ed\uc2dc\uc624.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uad00\uc808\uc5d0 \uac00\ud574\uc9c0\ub294 \uc555\ub825\uc744 \uc904\uc774\uae30 \uc704\ud574 \ubb34\ub98e\uc744 \uc0b4\uc9dd \uad6c\ubd80\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \uc55e\uc73c\ub85c \uad6c\ubd80\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><b>\uc2a4\ud0e0\ub529 \uce74\ud504 \ub808\uc774\uc988\uc758 \ubcf4\ub514\ube4c\ub529 \uc774\uc810<\/b><\/h3>\n<p><b>a) \uc9c8\ub7c9\uacfc \uac15\ub3c4\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\uc11c\uc11c \ud558\ub294 \uc885\uc544\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uc6b4\ub3d9\uc740 \uc885\uc544\ub9ac \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\uace0 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>b) \uc548\uc815\uc131:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ub610\ud55c \uc885\uc544\ub9ac\uc758 \uc548\uc815\uc131\uacfc \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \uc90d\ub2c8\ub2e4.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>c) \uc794\uc561:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\uc774 \uc6b4\ub3d9\uc740 \ub610\ud55c \ud558\uccb4 \uadfc\uc721\uc758 \uade0\ud615\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \uc90d\ub2c8\ub2e4.<\/span><\/p>\n<h2><b>2. \uc549\uc544\uc11c \uc1a1\uc544\uc9c0 \ub4e4\uc5b4\uc62c\ub9ac\uae30<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\uc549\uc544\uc11c \ud558\ub294 \uc885\uc544\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uc6b4\ub3d9\uc740 \uc8fc\ub85c \ube44\ubcf5\uadfc \uc544\ub798\uc5d0 \uc788\ub294 \uac00\uc790\ubbf8\uadfc\uc744 \ub2e8\ub828\ud569\ub2c8\ub2e4. \uadfc\uc721\uc758 \uc2ec\uce35\ubd80\ub97c \uc790\uadf9\ud568\uc73c\ub85c\uc368 \uc885\uc544\ub9ac\ub97c \ub354\uc6b1 \ud0c4\ub825 \uc788\uac8c \ub9cc\ub4e4\uc5b4 \uc90d\ub2c8\ub2e4.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3663\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>\uc549\uc740 \uc885\uc544\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uc218\ud589 \ubc29\ubc95:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc88c\uc2dd \uc885\uc544\ub9ac \uc6b4\ub3d9 \uae30\uad6c\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ubc1c \uc55e\uafc8\uce58\ub97c \ud50c\ub7ab\ud3fc\uc5d0 \ub193\uace0 \ubb34\ub98e\uc740 \ud328\ub4dc \uc544\ub798\uc5d0 \ub450\uc2ed\uc2dc\uc624.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc1c \uc55e\ubd80\ubd84\uc73c\ub85c \ubc00\uc5b4 \uc62c\ub9ac\uba74\uc11c \ubc1c\ub4a4\uafc8\uce58\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc1c\ub4a4\uafc8\uce58\ub97c \ub0b4\ub9ac\uae30 \uc804\uc5d0 \uc7a0\uc2dc \uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uc138\uc694.\u00a0<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15~20\ud68c\uc529 4\uc138\ud2b8\ub97c \uc2e4\uc2dc\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><b>\uc2dc\ud2f0\ub4dc \uce74\ud504 \ub808\uc774\uc988 \ud301:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uace0 \uc804\uccb4 \ub3d9\uc791\uc744 \uc644\ub8cc\ud560 \uc218 \uc788\ub3c4\ub85d \ubb34\uac8c\ub97c \uc870\uc808\ud558\uc2ed\uc2dc\uc624.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uadfc\uc721\uc744 \uc81c\ub300\ub85c \uc0ac\uc6a9\ud560 \uc218 \uc788\ub3c4\ub85d \uc6c0\uc9c1\uc784\uc744 \uc81c\uc5b4\ud558\uace0 \uc720\uc9c0\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ucd5c\uace0\uc810\uc5d0\uc11c \uc7a0\uc2dc \uba48\ucdb0 \uadfc\uc721\uc774 \ub354 \uc624\ub798 \uc791\ub3d9\ud558\ub3c4\ub85d \ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><b>\uc2dc\ud2f0\ub4dc \uce74\ud504 \ub808\uc774\uc988\uc758 \ubcf4\ub514\ube4c\ub529 \uc774\uc810:<\/b><\/h3>\n<ol>\n<li><b>a) \uadfc\uc721 \ud0c0\uac9f\ud305\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\uc774 \uc6b4\ub3d9\uc740 \uac00\uc790\ubbf8\uadfc\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ub2e8\ub828\uc2dc\ucf1c \uc90d\ub2c8\ub2e4.<\/span><\/p>\n<h2><\/h2>\n<ol>\n<li><b>\ube44)<\/b> <b>\ubaa8\uc591\uacfc \uc815\uc758:<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\uc885\uc544\ub9ac \ub77c\uc778\uc744 \ub610\ub837\ud558\uac8c \ud558\uace0 \ub3cb\ubcf4\uc774\uac8c \ud574\uc90d\ub2c8\ub2e4.<\/span><\/p>\n<h2><\/h2>\n<ol>\n<li><b>c) \uc9c0\uad6c\ub825<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\uc549\uc544\uc11c \ud558\ub294 \uc885\uc544\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uc6b4\ub3d9\uc740 \ud558\uccb4 \uadfc\uc721\uc758 \uc9c0\uad6c\ub825\uacfc \uc9c0\uad6c\ub825\uc744 \ud0a4\uc6b0\ub294 \ub370\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<h2><b>3. \ub2f9\ub098\uadc0 \uc1a1\uc544\uc9c0 \ud0a4\uc6b0\uae30<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\ub2f9\ub098\uadc0 \uc790\uc138\ub85c \uc885\uc544\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc740 \ube44\ubcf5\uadfc\uacfc \uac00\uc790\ubbf8\uadfc\uc744 \ubaa8\ub450 \ub2e8\ub828\ud558\uba70, \ubab8\uc744 \uad6c\ubd80\ub9b0 \uc790\uc138 \ub355\ubd84\uc5d0 \ub354 \uae4a\uc740 \uc2a4\ud2b8\ub808\uce6d \ud6a8\uacfc\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. \ub610\ud55c, \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uc0c9\ub2e4\ub978 \uac01\ub3c4\uc5d0\uc11c \uc790\uadf9\ud558\uc5ec \ub354\uc6b1 \ud6a8\uacfc\uc801\uc778 \uc131\uc7a5\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<h3><b>\ub2f9\ub098\uadc0 \uc1a1\uc544\uc9c0 \ub808\uc774\uc988 \uc218\ud589 \ubc29\ubc95:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ub3c8\ud0a4 \uce74\ud504 \ub808\uc774\uc988 \uba38\uc2e0\uc774\ub098 \ubca4\uce58\ub97c \uc0ac\uc6a9\ud558\uc5ec \ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \uc5c9\ub369\uc774\ub97c \ubc14\ub2e5\uc5d0 \ub300\uace0 \ub215\uc2b5\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc1c \uc55e\ubd80\ubd84\uc744 \ud50c\ub7ab\ud3fc\uc5d0 \ub193\uace0 \ubc1c\uac00\ub77d\uc73c\ub85c \ubc00\uc5b4 \uc62c\ub824 \ubc1c\ub4a4\uafc8\uce58\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uadf8 \uc790\uc138\ub97c \uc7a0\uc2dc \uc720\uc9c0\ud55c \ud6c4 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub0b4\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12~15\ud68c\uc529 3\uc138\ud2b8\ub97c \uc2e4\uc2dc\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><b>\ub2f9\ub098\uadc0 \uc1a1\uc544\uc9c0 \ud0a4\uc6b0\uae30 \uc694\ub839<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc6b4\ub3d9\ud558\ub294 \ub0b4\ub0b4 \ud5c8\ub9ac\uac00 \ud3c9\ud3c9\ud55c \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\ub3c4\ub85d \ud558\uc138\uc694. \uae30\uad6c\uac00 \uc5c6\ub2e4\uba74 \ub2e4\ub978 \uc0ac\ub78c\uc5d0\uac8c \ud5c8\ub9ac\uc5d0 \uc800\ud56d\uc744 \uc8fc\ub3c4\ub85d \uc694\uccad\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ucf54\uc5b4 \uadfc\uc721\uc744 \ud65c\uc131\ud654\ud558\uc5ec \uade0\ud615\uacfc \uc81c\uc5b4\ub825\uc744 \uc720\uc9c0\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3665\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>\ub2f9\ub098\uadc0 \uc1a1\uc544\uc9c0 \uae30\ub7c9\uc758 \ubcf4\ub514\ube4c\ub529 \uc774\uc810:<\/b><\/h3>\n<p><b>a) \uc2a4\ud2b8\ub808\uce6d \ubc0f \uc720\uc5f0\uc131:<\/b><span style=\"font-weight: 400;\"> \ub2f9\ub098\uadc0 \uc1a1\uc544\uc9c0 \ub4e4\uc5b4\uc62c\ub9ac\uae30 \uc6b4\ub3d9\uc740 \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uae4a\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><b>b) \uadfc\uc721 \uade0\ud615: <\/b><span style=\"font-weight: 400;\">\uc774 \uc6b4\ub3d9\uc740 \ube44\ubcf5\uadfc\uacfc \uac00\uc790\ubbf8\uadfc\uc744 \ub3d9\uc2dc\uc5d0 \uc790\uadf9\ud558\uc5ec \uade0\ud615 \uc7a1\ud78c \uc131\uc7a5\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<ol>\n<li><b>C) \ub2e4\ub9ac \uadfc\ub825: <\/b><span style=\"font-weight: 400;\">\uc774 \ub2f9\ub098\uadc0 \uc885\uc544\ub9ac \uc6b4\ub3d9\uc740 \ub2e4\ub9ac \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/li>\n<\/ol>\n<h2><b>4. \ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc758 \uc885\uc544\ub9ac \ud504\ub808\uc2a4<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc5d0\uc11c \ud558\ub294 \uce74\ud504 \ud504\ub808\uc2a4\ub294 \ubb34\uac70\uc6b4 \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uba74\uc11c \ube44\ubcf5\uadfc\uacfc \uac00\uc790\ubbf8\uadfc\uc744 \ub2e8\ub828\ud560 \uc218 \uc788\uac8c \ud574\uc90d\ub2c8\ub2e4. \ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc744 \uc774\uc6a9\ud55c \uce74\ud504 \ud504\ub808\uc2a4\ub294 \ub808\uadf8 \ud504\ub808\uc2a4\uc758 \uc7a5\uc810\uacfc \uc885\uc544\ub9ac \uadfc\uc721 \uc131\uc7a5\uc5d0 \uc9d1\uc911\ud558\ub294 \ud6a8\uacfc\ub97c \uacb0\ud569\ud55c \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/span><\/p>\n<h3><b>\ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc5d0\uc11c \uce74\ud504 \ud504\ub808\uc2a4 \uc6b4\ub3d9\uc744 \ud558\ub294 \ubc29\ubc95<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc774 \uc6b4\ub3d9\uc744 \ud558\ub824\uba74 \ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc5d0 \uc549\uc544 \ubc1c \uc55e\uafc8\uce58\ub97c \ud50c\ub7ab\ud3fc \uac00\uc7a5\uc790\ub9ac\uc5d0 \ub193\uc73c\uc2ed\uc2dc\uc624.\u00a0<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ub2e4\ub9ac\ub97c \ucb49 \ubed7\ub418 \ubb34\ub98e\uc740 \uc0b4\uc9dd \uad6c\ubd80\ub9ac\uace0, \ubc1c\uac00\ub77d\uc73c\ub85c \ubc00\uc5b4 \ubc1c\ubaa9\uc744 \uc6c0\uc9c1\uc5ec \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ub2e4\ub9ac\ub97c \ud50c\ub7ab\ud3fc \uc544\ub798\ub85c \ucc9c\ucc9c\ud788 \ub0b4\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10~12\ud68c\uc529 4\uc138\ud2b8\ub97c \uc2e4\uc2dc\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><b>\ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc758 \uc885\uc544\ub9ac \ud504\ub808\uc2a4 \uc6b4\ub3d9 \ud301:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ubb34\ub98e\uc744 \uc644\uc804\ud788 \ud3b4\uc9c0 \ub9c8\uc2ed\uc2dc\uc624.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubb34\uac8c\ucd94\uac00 \ud280\uc9c0 \uc54a\ub3c4\ub85d \uc6c0\uc9c1\uc784\uc744 \uc870\uc808\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc138\ud2b8 \uc804\uccb4\uc5d0 \uac78\uccd0 \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d \ubb34\uac8c\ub97c \uc870\uc808\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><b>\ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc5d0\uc11c \uc885\uc544\ub9ac \ud504\ub808\uc2a4\ub97c \ud558\uba74 \uc5bb\uc744 \uc218 \uc788\ub294 \ubcf4\ub514\ube4c\ub529 \ud6a8\uacfc<\/b><\/h3>\n<p><b>a) \uac15\ud55c \uc800\ud56d: <\/b><span style=\"font-weight: 400;\">\ub808\uadf8 \uba38\uc2e0\uc744 \uc774\uc6a9\ud55c \uce74\ud504 \ud504\ub808\uc2a4 \uc6b4\ub3d9\uc740 \uac15\ub3c4 \ub192\uc740 \uc800\ud56d \ud6c8\ub828\uc744 \ud3ec\ud568\ud558\uba70 \uadfc\uc721 \uc131\uc7a5\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<p><b>b) \uadfc\ub825 \ubc0f \uc9c0\uad6c\ub825: <\/b><span style=\"font-weight: 400;\">\ub808\uadf8 \uba38\uc2e0\uc5d0\uc11c \ud558\ub294 \uce74\ud504 \ud504\ub808\uc2a4\ub294 \uc885\uc544\ub9ac \uadfc\uc721\uc758 \uc9c0\uad6c\ub825\uc744 \ud0a4\uc6b0\uace0 \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<p><b>c) \uc548\uc815\uc801\uc778 \ud658\uacbd: <\/b><span style=\"font-weight: 400;\">\uc774 \uc6b4\ub3d9\uc740 \uc548\uc815\uc801\uc778 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba74\uc11c \uadfc\uc721\uc744 \uae34\uc7a5\uc2dc\ud0a4\ub294 \ub370 \uc9d1\uc911\ud560 \uc218 \uc788\ub3c4\ub85d \ud574\uc90d\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<ol start=\"5\">\n<li><b> \ubc15\uc2a4 \uc810\ud504<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\ubc15\uc2a4 \uc810\ud504\ub294 \uc810\ud504 \uc6b4\ub3d9\uc73c\ub85c, \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \ub2e4\ub9ac \uadfc\ub825\uc744 \ub192\uc774\uba70 \uc6b4\ub3d9 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n<h3><b>\ubc15\uc2a4 \uc810\ud504\ub97c \uc218\ud589\ud558\ub294 \ubc29\ubc95:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc790\uc2e0\uc758 \uccb4\uc911\uc744 \uc9c0\ud0f1\ud560 \uc218 \uc788\ub294 \ud50c\ub7ab\ud3fc\uc774\ub098 \ud2bc\ud2bc\ud55c \uc0c1\uc790 \uc55e\uc5d0 \uc11c\uc2ed\uc2dc\uc624.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc0c1\uc790 \uc704\ub85c \ub6f0\uc5b4\uc624\ub974\uba74\uc11c \uc885\uc544\ub9ac\uc5d0 \ud798\uc744 \uc8fc\uace0 \ud314\uc744 \ud718\ub458\ub7ec \ucd94\uc9c4\ub825\uc744 \uc5bb\uc73c\uc138\uc694. \ubb34\ub98e\uc744 \uc0b4\uc9dd \uad7d\ud788\uba74\uc11c \uc0c1\uc790 \uc704\uc5d0 \ubd80\ub4dc\ub7fd\uac8c \ucc29\uc9c0\ud558\uc138\uc694.\u00a0<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ub0b4\ub824\uc640\uc11c \ub2e4\uc2dc \ubc18\ubcf5\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10~12\ud68c\uc529 3\uc138\ud2b8\ub97c \uc2e4\uc2dc\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<h3><b>\ubc15\uc2a4 \uc810\ud504 \uc694\ub839:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uad00\uc808\uc5d0 \uac00\ud574\uc9c0\ub294 \ucda9\uaca9\uc744 \uc904\uc774\uae30 \uc704\ud574 \ud50c\ub7ab\ud3fc\uc5d0 \ubd80\ub4dc\ub7fd\uac8c \ucc29\uc9c0\ud558\ub294 \ub370 \uc9d1\uc911\ud558\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ucd08\ubcf4\uc790\ub294 \ub0ae\uc740 \uc0c1\uc790\ub098 \ud50c\ub7ab\ud3fc\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec \uc2e4\ub825\uacfc \uadfc\ub825\uc774 \ud5a5\uc0c1\ub428\uc5d0 \ub530\ub77c \uc810\ucc28 \ub192\uc774\ub97c \ub192\uc774\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ud314\uc744 \uc0ac\uc6a9\ud558\uc5ec \ubab8\uc744 \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3666\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>\ubc15\uc2a4 \uc810\ud504\uc758 \ubcf4\ub514\ube4c\ub529 \uc774\uc810:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><b>a) \ud3ed\ubc1c\uc131:<\/b><\/span><span style=\"font-weight: 400;\"> \ubc15\uc2a4 \uc810\ud504 \uc6b4\ub3d9\uc740 \ub2e4\ub9ac\uc758 \uc804\ubc18\uc801\uc778 \ud30c\uc6cc\uc640 \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<p><b>b) \uc870\uc815: <\/b><span style=\"font-weight: 400;\">\ub610\ud55c \uc6b4\ub3d9 \uc911 \uc5ec\ub7ec \uadfc\uc721 \uadf8\ub8f9\uc744 \ub3d9\uc2dc\uc5d0 \uc0ac\uc6a9\ud568\uc73c\ub85c\uc368 \ud611\uc751\ub825\uacfc \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<p><b>c) \uc720\uc0b0\uc18c \uc6b4\ub3d9: <\/b><span style=\"font-weight: 400;\">\ubc15\uc2a4 \uc810\ud504\ub294 \uc2ec\ud3d0\uc9c0\uad6c\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uce7c\ub85c\ub9ac \uc18c\ubaa8\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<h2><b>\uacb0\ub860<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\ud0c4\ud0c4\ud558\uace0 \uadfc\uc721\uc9c8\uc758 \uc885\uc544\ub9ac\ub97c \ub9cc\ub4e4\ub824\uba74 \uafb8\uc900\ud558\uace0 \uc131\uc2e4\ud55c \ub178\ub825\uc774 \ud544\uc694\ud558\uba70, \uc774 \uae00\uc5d0 \uc18c\uac1c\ub41c \uc6b4\ub3d9\ub4e4\uc744 \uafb8\uc900\ud788 \ud574\uc57c \ud569\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\uc774 \ub2e4\uc12f \uac00\uc9c0 \uc885\uc544\ub9ac \uc6b4\ub3d9\uc744 \ud558\uccb4 \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \ud3ec\ud568\uc2dc\ud0a4\uba74 \uc885\uc544\ub9ac \ud06c\uae30\uac00 \ucee4\uc9c8 \ubfd0\ub9cc \uc544\ub2c8\ub77c \ub2e4\ub9ac \uadfc\ub825\uacfc \uc6b4\ub3d9\uc120\uc218\ub2e4\uc6b4 \ubaa8\uc2b5\ub3c4 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\uc6b4\ub3d9\ud560 \ub54c\ub294 \ubab8\uc758 \uc0c1\ud0dc\uc5d0 \uc8fc\uc758\ub97c \uae30\uc6b8\uc774\uace0, \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70, \uc6b4\ub3d9 \uc0ac\uc774\uc0ac\uc774\uc5d0 \ucda9\ubd84\ud55c \ud734\uc2dd\uacfc \ud68c\ubcf5 \uc2dc\uac04\uc744 \uac00\uc9c0\uc138\uc694.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\ub2f9\uc2e0\uc758 \uc5ec\uc815\uc744 \ubc1b\uc544\ub4e4\uc774\uace0, \ub354\uc6b1 \uac15\ub825\ud558\uace0, \ub354 \ud06c\uace0, \ub354 \uac15\uc778\ud55c \ubaa8\uc2b5\uc73c\ub85c \uc131\uc7a5\ud558\ub294 \uacfc\uc815\uc744 \uc990\uae30\uc138\uc694.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">\uba58\ud1a0\uac00 \ud544\uc694\ud558\uc2dc\ub2e4\uba74, <\/span><a href=\"https:\/\/anabolic-coach.com\/ko\/\ubb34\ub8cc-\ucf54\uce6d\/\"><span style=\"font-weight: 400;\">Anabolic Coach\uc5d0\uc11c\ub294 \ubb34\ub8cc \uad50\uc721\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/span><\/a><span style=\"font-weight: 400;\"> \uc131\uacf5\uc744 \uc704\ud574 \ud544\uc694\ud55c \ub178\ub825\uc744 \uae30\uc6b8\uc77c \uc900\ube44\uac00 \ub418\uc5b4 \uc788\uace0 \uae30\uaebc\uc774 \ub178\ub825\ud558\ub294 \ubaa8\ub4e0 \ubd84\ub4e4\uaed8.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>The calves most often get overlooked in exercise routines. But when fully developed, it enhances the appearance and strength of the legs, giving it more balance with better performance and also preventing it from injury. &nbsp; In this comprehensive guide, we will be looking into 5 exercises that will help build your calves, improve its [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ko\/\uad81\uadf9\uc801\uc778-\uc885\uc544\ub9ac-\ud6c8\ub828-\uadfc\uc721\ub7c9\uc744-\ud0a4\uc6b0\ub294-5\uac00\uc9c0-\uc6b4\ub3d9\/\">\ub354<\/a><\/p>","protected":false},"author":3,"featured_media":3670,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3661","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 plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Maximize your calf gains with our ultimate training guide. Learn the top 5 exercises to build mass and strength in your calves.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/ko\/\uad81\uadf9\uc801\uc778-\uc885\uc544\ub9ac-\ud6c8\ub828-\uadfc\uc721\ub7c9\uc744-\ud0a4\uc6b0\ub294-5\uac00\uc9c0-\uc6b4\ub3d9\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"Maximize your calf gains with our ultimate training guide. Learn the top 5 exercises to build mass and strength in your calves.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/ko\/\uad81\uadf9\uc801\uc778-\uc885\uc544\ub9ac-\ud6c8\ub828-\uadfc\uc721\ub7c9\uc744-\ud0a4\uc6b0\ub294-5\uac00\uc9c0-\uc6b4\ub3d9\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-28T04:45:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-25T14:29:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"Ultimate Calf Training: Top 5 Exercises to Build Mass\",\"datePublished\":\"2024-06-28T04:45:00+00:00\",\"dateModified\":\"2026-03-25T14:29:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\"},\"wordCount\":1189,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"ko-KR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\",\"url\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\",\"name\":\"Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg\",\"datePublished\":\"2024-06-28T04:45:00+00:00\",\"dateModified\":\"2026-03-25T14:29:52+00:00\",\"description\":\"Maximize your calf gains with our ultimate training guide. Learn the top 5 exercises to build mass and strength in your calves.\",\"breadcrumb\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#breadcrumb\"},\"inLanguage\":\"ko-KR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ko-KR\",\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg\",\"width\":750,\"height\":420},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/anabolic-coach.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ultimate Calf Training: Top 5 Exercises to Build Mass\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/anabolic-coach.com\/#website\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"name\":\"Anabolic Coach\",\"description\":\"Grow Stronger\",\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/anabolic-coach.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ko-KR\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/anabolic-coach.com\/#organization\",\"name\":\"Anabolic Coach\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ko-KR\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"width\":637,\"height\":138,\"caption\":\"Anabolic Coach\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\",\"name\":\"Jayne Scott Coaching\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ko-KR\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"caption\":\"Jayne Scott Coaching\"},\"sameAs\":[\"https:\/\/anabolic-coach.com\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach","description":"Maximize your calf gains with our ultimate training guide. Learn the top 5 exercises to build mass and strength in your calves.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/anabolic-coach.com\/ko\/\uad81\uadf9\uc801\uc778-\uc885\uc544\ub9ac-\ud6c8\ub828-\uadfc\uc721\ub7c9\uc744-\ud0a4\uc6b0\ub294-5\uac00\uc9c0-\uc6b4\ub3d9\/","og_locale":"ko_KR","og_type":"article","og_title":"Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach","og_description":"Maximize your calf gains with our ultimate training guide. Learn the top 5 exercises to build mass and strength in your calves.","og_url":"https:\/\/anabolic-coach.com\/ko\/\uad81\uadf9\uc801\uc778-\uc885\uc544\ub9ac-\ud6c8\ub828-\uadfc\uc721\ub7c9\uc744-\ud0a4\uc6b0\ub294-5\uac00\uc9c0-\uc6b4\ub3d9\/","og_site_name":"Anabolic Coach","article_published_time":"2024-06-28T04:45:00+00:00","article_modified_time":"2026-03-25T14:29:52+00:00","og_image":[{"width":750,"height":420,"url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg","type":"image\/jpeg"}],"author":"Jayne Scott Coaching","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#article","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/"},"author":{"name":"Jayne Scott Coaching","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a"},"headline":"Ultimate Calf Training: Top 5 Exercises to Build Mass","datePublished":"2024-06-28T04:45:00+00:00","dateModified":"2026-03-25T14:29:52+00:00","mainEntityOfPage":{"@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/"},"wordCount":1189,"commentCount":0,"publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"image":{"@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg","articleSection":["Training"],"inLanguage":"ko-KR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/","url":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/","name":"Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage"},"image":{"@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg","datePublished":"2024-06-28T04:45:00+00:00","dateModified":"2026-03-25T14:29:52+00:00","description":"Maximize your calf gains with our ultimate training guide. Learn the top 5 exercises to build mass and strength in your calves.","breadcrumb":{"@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#breadcrumb"},"inLanguage":"ko-KR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/"]}]},{"@type":"ImageObject","inLanguage":"ko-KR","@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg","width":750,"height":420},{"@type":"BreadcrumbList","@id":"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/anabolic-coach.com\/"},{"@type":"ListItem","position":2,"name":"Ultimate Calf Training: Top 5 Exercises to Build Mass"}]},{"@type":"WebSite","@id":"https:\/\/anabolic-coach.com\/#website","url":"https:\/\/anabolic-coach.com\/","name":"Anabolic Coach","description":"Grow Stronger","publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/anabolic-coach.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ko-KR"},{"@type":"Organization","@id":"https:\/\/anabolic-coach.com\/#organization","name":"Anabolic Coach","url":"https:\/\/anabolic-coach.com\/","logo":{"@type":"ImageObject","inLanguage":"ko-KR","@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","width":637,"height":138,"caption":"Anabolic Coach"},"image":{"@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a","name":"Jayne Scott Coaching","image":{"@type":"ImageObject","inLanguage":"ko-KR","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","caption":"Jayne Scott Coaching"},"sameAs":["https:\/\/anabolic-coach.com\/"]}]}},"_links":{"self":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/posts\/3661","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/comments?post=3661"}],"version-history":[{"count":3,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/posts\/3661\/revisions"}],"predecessor-version":[{"id":4126,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/posts\/3661\/revisions\/4126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/media\/3670"}],"wp:attachment":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/media?parent=3661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/categories?post=3661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/tags?post=3661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}