{"id":665,"date":"2018-09-10T10:34:53","date_gmt":"2018-09-10T10:34:53","guid":{"rendered":"https:\/\/blog.myogenlabs.com\/?p=665"},"modified":"2023-12-15T04:53:10","modified_gmt":"2023-12-15T04:53:10","slug":"how-to-gain-muscle-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%ea%b7%bc%ec%9c%a1%eb%9f%89%ec%9d%84-%ec%96%bb%eb%8a%94-%eb%b0%a9%eb%b2%95\/","title":{"rendered":"\ube60\ub978 \uadfc\uc721\uc744 \uc5bb\ub294 \ubc29\ubc95"},"content":{"rendered":"<h1 style=\"text-align: center;\"><strong>\uadfc\uc721\uc744 \ube68\ub9ac \uc5bb\ub294 \ubc29\ubc95<\/strong><\/h1>\n<h2><strong>\uadfc\uc721\uc774\ub780?<\/strong><\/h2>\n<p>\uc9d3\ub2e4 <strong>\uadfc\uc721<\/strong> \uc6b0\ub9ac\ub294 \uadf8\uac83\uc744 \uc774\ud574\ud574\uc57c\ud569\ub2c8\ub2e4. Wikipedia\ub294 \uadfc\uc721\uc744 \ub2e4\uc74c\uacfc \uac19\uc774 \uc815\uc758\ud569\ub2c8\ub2e4. <em>\ubd80\ub4dc\ub7ec\uc6b4<\/em> \ub300\ubd80\ubd84\uc758 \ub3d9\ubb3c\uc5d0\uc11c \ubc1c\uacac\ub418\ub294 \uc870\uc9c1. <strong>\uadfc\uc721<\/strong> \uc138\ud3ec\uac00 \ud3ec\ud568 <a href=\"https:\/\/www.webmd.com\/men\/features\/benefits-protein\"><strong>\ub2e8\ubc31\uc9c8<\/strong><\/a> \uc561\ud2f4\uacfc \ubbf8\uc624\uc2e0\uc758 \ud544\ub77c\uba58\ud2b8\uac00 \uc11c\ub85c \ubbf8\ub044\ub7ec\uc9c0\uba74\uc11c \uc0dd\uc131 <strong>\ucd95\uc18c<\/strong> \uae38\uc774\uc640 <strong>\ubaa8\uc591<\/strong> \uc138\ud3ec\uc758. <a href=\"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721\ub7c9-\uc720\uc9c0\/\" target=\"_blank\" rel=\"noopener\"><strong>\uadfc\uc721<\/strong><\/a> \uae30\ub2a5\uc740 \uc0dd\uc0b0\ud558\ub294 \uac83\uc785\ub2c8\ub2e4 <strong>\ud798\uacfc \uc6b4\ub3d9<\/strong>. \uadf8\ub4e4\uc740 \uc8fc\ub85c \uc790\uc138, \uc6b4\ub3d9\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc720\uc9c0 \ubc0f \ubcc0\uacbd\uc744 \ub2f4\ub2f9\ud569\ub2c8\ub2e4. <strong>\uc6c0\uc9c1\uc784<\/strong> \uc2ec\uc7a5\uc758 \uc218\ucd95\uacfc \uc5f0\ub3d9\uc744 \ud1b5\ud55c \uc18c\ud654 \uc2dc\uc2a4\ud15c\uc744 \ud1b5\ud55c \uc74c\uc2dd\uc758 \uc774\ub3d9\uacfc \uac19\uc740 \ub0b4\ubd80 \uae30\uad00\uc758.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/VVL-8zr2hk4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>\ud574\ub2f9 \ud14d\uc2a4\ud2b8\uc5d0\uc11c \uba87 \ub2e8\uc5b4\uc5d0 \ubc11\uc904\uc744 \uadf8\uc5c8\uc2b5\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\ubcf4\ub514\ube4c\ub529\uc744-\uc704\ud55c-7\uac00\uc9c0-\ub2e8\ubc31\uc9c8-\ub300\uc548\/\" target=\"_blank\" rel=\"noopener\">\ub2e8\ubc31\uc9c8<\/a>, \uc218\ucd95, \ubaa8\uc591, \uc6c0\uc9c1\uc784, \ud798 \ubc0f \uc6c0\uc9c1\uc784. \uc774 \ub2e8\uc5b4\ub4e4\uc740 \uadfc\uc721\uacfc \uadf8 \ud2b9\uc9d5\uc744 \ub300\ud45c\ud558\uae30 \ub54c\ubb38\uc5d0 \uc774 \uae00\uc758 \uae30\ucd08\uac00 \ub420 \uac83\uc785\ub2c8\ub2e4. \uadfc\uc721\uc744 \ub9cc\ub4e4\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc798 \uc9dc\uc5ec\uc9c4 \uadfc\uc721\uc744 \uc5bb\ub294 \ubc29\ubc95\uc744 \uc774\ud574\ud558\ub294 \uae38\uc744 \uc5f4 \uac83\uc785\ub2c8\ub2e4. <strong>\uadfc\uc721<\/strong> <strong>\ub300\ub7c9\uc758<\/strong>.<\/p>\n<h2><strong>\uc2e4\uc81c\ub85c \uadfc\uc721\uc744 \uc5bb\uc73c\ub824\uba74 \uc5b4\ub5bb\uac8c \ud574\uc57c \ud569\ub2c8\uae4c?<\/strong><\/h2>\n<p>\ubc29\ubc95\uc744 \uc774\ud574\ud558\ub824\uba74 <strong>\uadfc\uc721\uc744 \ub9cc\ub4e4\ub2e4<\/strong>, \uc6b0\ub9ac\ub294 \uba3c\uc800 \uadfc\uc721 \uc0dd\ub9ac\ud559\uc5d0 \ub300\ud55c \uae30\ucd08\ub97c \ud655\uc778\ud574\uc57c\ud569\ub2c8\ub2e4. \uc5b8\uc81c \uc6b0\ub9ac\uac00<a href=\"https:\/\/anabolic-coach.com\/ko\/\uc774\uc810-\ub9ac\ud504\ud305-\ud5e4\ube44-\uc6e8\uc774\ud2b8\/\" target=\"_blank\" rel=\"noopener\"> \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub2e4<\/a>, \uc6b0\ub9ac\ub294 \ubbf8\uc138 \ub208\ubb3c(\ud2b8\ub77c\uc6b0\ub9c8)\uc744 \uc0dd\uc131\ud569\ub2c8\ub2e4. <strong>\uadfc\uc721<\/strong> \uc190\uc0c1\ub41c \uc12c\uc720\ub97c \ubcf5\uad6c\ud558\ub294 \uc720\uc77c\ud55c \uc784\ubb34\ub97c \uc218\ud589\ud558\ub294 \uc77c\ubd80 &#039;\uc704\uc131 \uc138\ud3ec&#039;\ub97c \uc791\ub3d9\uc2dc\ud0a4\ub294 \uc12c\uc720 \ubc0f \uc774\uac83\uc774 \ubc14\ub85c \uc77c\ubc18\uc801\uc73c\ub85c &#039;\uadfc\uc721 \ube44\ub300&#039;\ub85c \uc54c\ub824\uc9c4 \ud604\uc0c1\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774\uac83\uc774 \ubc14\ub85c \ub2f9\uc2e0\uc758 <a href=\"https:\/\/anabolic-coach.com\/ko\/\ubcf4\ub514-\ube4c\ub529-\ubd84\ud560-\ub2f9\uc2e0\uc774-\ud544\uc694\ub85c-\ud558\ub294-\uadf8\uac83\/\" target=\"_blank\" rel=\"noopener\">\ud6c8\ub828<\/a> \uc774 \uacfc\uc815\uc740 \ub2e8\ubc31\uc9c8 \ud569\uc131\uc744 \uc790\uadf9\ud558\ub294 \uacfc\uc815\uc774\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \ub354 \ub9ce\uc740 \uadfc\uc721\uc744 \ub9cc\ub4dc\ub294 \uaddc\uce59\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uaddc\uce59 #1: \uc0ac\uc6a9\ud558\ub294 \uac83\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud558\uc2ed\uc2dc\uc624<\/h2>\n<p>\uc9d3\ub2e4 <strong>\uadfc\uc721<\/strong> \ucd5c\uc801\uc758 \uc18d\ub3c4\ub85c \uc2e0\uccb4\uac00 \uc0ac\uc6a9\ud558\ub294 \uac83\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\uac83\uc740 \ub2f9\uc2e0\uc774 \uc6d0\ud558\ub294 \uacbd\uc6b0\uc5d0 \uc911\uc694\ud569\ub2c8\ub2e4. <strong>\uadfc\uc721\uc744 \uc5bb\ub2e4<\/strong> \ub108\ubb34 \ub9ce\uc740 \uc9c0\ubc29\uc774 \uc5c6\uac70\ub098 \uacfc\uac70\uc5d0 \uccb4\uc911 \uc99d\uac00\uc5d0 \uc5b4\ub824\uc6c0\uc744 \uacaa\uc5c8\ub2e4\uba74. \uc544\ub098\ubcfc\ub9ad \uc2a4\ud14c\ub85c\uc774\ub4dc \uc0ac\uc6a9\uc790\ub294 \uc2e0\uccb4\uac00 24\uc2dc\uac04 \uc5f0\uc911\ubb34\ud734\ub85c \ub2e8\ubc31\uc9c8\uc744 \ud569\uc131\ud558\uae30 \ub54c\ubb38\uc5d0 \uc2dd\ub2e8\uc5d0 \uc880 \ub354 \uad00\ub300\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub0b4\ucd94\ub7f4 \ubcf4\ub514\ube4c\ub354\ub294 \uc790\uc720\ub3c4\uac00 \uac70\uc758 \uc5c6\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc5bc\ub9c8\ub098 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud574\uc57c \ud558\ub294\uc9c0 \uc54c\uc544\ubcf4\ub824\uba74 \uae30\ucd08 \ub300\uc0ac\uc728(BMR), \uc989 \ud734\uc2dd \uc2dc \uc2e0\uccb4\uac00 \uc18c\ubaa8\ud558\ub294 \uce7c\ub85c\ub9ac\ub97c \uacc4\uc0b0\ud558\uc2ed\uc2dc\uc624. \uc774 \uc218\uce58\ub97c \uc5bb\uc73c\uba74 \uc57d 500\uce7c\ub85c\ub9ac\ub97c \ucd94\uac00\ud560 \uc218 \uc788\uc73c\uba70 \uc774\uac83\uc774 \uc77c\uc77c \ubaa9\ud45c\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uacc4\uc0b0\uc758 \uae30\ubcf8 \uacf5\uc2dd\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<p><strong>\uccb4\uc911(\ud30c\uc6b4\ub4dc) x 15 = \uc720\uc9c0<\/strong><\/p>\n<p>\ub530\ub77c\uc11c \uccb4\uc911\uc774 180\ud30c\uc6b4\ub4dc\uc778 \uc0ac\ub78c\uc740 \uc774 \uacf5\uc2dd\uc744 \ub2e4\uc74c\uacfc \uac19\uc774 \uc0ac\uc6a9\ud558\ub824\uace0 \ud569\ub2c8\ub2e4.<\/p>\n<p><strong>180 x 15 = \ud558\ub8e8 2,700\uce7c\ub85c\ub9ac = BMR<\/strong><\/p>\n<p>\uc6b0\ub9ac\ub294 \uadf8\uac83\uc744 \uc5bb\ub294\ub2e4\ub294 \uac83\uc744 \uc555\ub2c8\ub2e4. <strong>\uadfc\uc721<\/strong> BMR\ubcf4\ub2e4 \ud558\ub8e8\uc5d0 \ucd94\uac00\ub85c 500\uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud574\uc57c \ud558\ubbc0\ub85c \uccb4\uc911\uc774 180\ud30c\uc6b4\ub4dc\uc778 \uc0ac\ub78c\uc740 \uccb4\uc911\uc744 \ub298\ub9ac\uae30 \uc704\ud574 \ub9e4\uc77c 3,200\uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ubb3c\ub860 \uc774 \uc218\uce58\ub294 \uace0\uc815\ub41c \uac83\uc774 \uc544\ub2c8\uba70 \uc9c4\ud589 \uc0c1\ud669\uc744 \ubaa8\ub2c8\ud130\ub9c1\ud558\uace0 \uadf8\uc5d0 \ub530\ub77c \uc77c\uc77c \uce7c\ub85c\ub9ac \uc12d\ucde8 \ubaa9\ud45c\ub97c \uc870\uc815\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc740 \uccb4\uc911\uc744 \ub298\ub9ac\uae30 \uc704\ud574 BMR\ubcf4\ub2e4 800\uce7c\ub85c\ub9ac \uc774\uc0c1\uc744 \uc12d\ucde8\ud574\uc57c \ud55c\ub2e4\ub294 \uac83\uc744 \uc54c\uac8c \ub420 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3137\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><strong>\uaddc\uce59 #2: \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc744 \ub298\ub9ac\uc2ed\uc2dc\uc624<\/strong><\/h2>\n<p>\ub354 \uba39\uace0 \uc2f6\uc740 \uc74c\uc2dd\uc744 \uc120\ud0dd\ud560 \ub54c \uc8fc\uc758\ud574\uc57c \ud560 \ub610 \ub2e4\ub978 \uc601\uc5ed\uc740 \ub2e8\ubc31\uc9c8 \ubc94\uc8fc\uc5d0 \uc18d\ud569\ub2c8\ub2e4. \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc74c\uc2dd\uc744 \uba39\uc744 \ub54c\ub9c8\ub2e4 20~30g\uc758 \ub2e8\ubc31\uc9c8\ub9cc \uc18c\ud654\ud560 \uc218 \uc788\ub2e4\ub294 \uc804\uc124\uc774\ub098 \uc18c\ub7c9\uc758 \ub2e8\ubc31\uc9c8\uc744 \ud558\ub8e8\uc5d0 6-7\ubc88 \uc5ec\ub7ec \ubc88 \uc12d\ucde8\ud55c\ub2e4\ub294 \uc804\uc124\uc744 \ubc84\ub9ac\uc2ed\uc2dc\uc624. \uc774 \ub9d0\uc744 \ub4e4\uc73c\uba74 \ubaa9\ud45c\ub97c \ub193\uce58\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4. \uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 \uc774\ubbf8 1\uadf8\ub7a8\uc744 \ud761\uc218\ud558\uace0 \uc788\ub2e4\uba74 \uc774\ubbf8 \uac00\uc9c0\uace0 \uc788\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \ub9cc\ub4e4\uace0\uc790 \ud558\ub294 \ubab8\uc744 \uc704\ud574 \uba39\uace0 \uc2f6\uc744 \uac83\uc785\ub2c8\ub2e4. \ubaa9\ud45c\uc5d0 \ube44\ucd94\uc5b4 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub97c \ub450 \ubc30\ub85c \ub298\ub9ac\uc2ed\uc2dc\uc624.<\/p>\n<h2><strong>\uaddc\uce59 #3: \uc601\uc591\uac00 \uc788\ub294 \uc804\uccb4 \uc2dd\ud488 \uc12d\ucde8<\/strong><\/h2>\n<p>\uc798\ubabb\ub41c \uc885\ub958\uc758 \uc74c\uc2dd\uc744 \uba39\ub294 \uac83\uc740 \ud754\ud55c \uc2e4\uc218\uc785\ub2c8\ub2e4. \ud558\ub824\uace0 \ud560 \ub54c <strong>\uc9c8\ub7c9\uc744 \uc5bb\ub2e4<\/strong>, \ub2f9\uc2e0\uc758 \uccab \ubc88\uc9f8 \ubcf8\ub2a5\uc740 \ud53c\uc790\uc640 \ub3c4\ub11b\uacfc \uac19\uc774 \uac00\ub2a5\ud55c \uac00\uc7a5 \uce7c\ub85c\ub9ac\uac00 \ub192\uc740 \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\ub3c4\ub85d \uc774\ub04c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub9de\uc2b5\ub2c8\uae4c? \uadf8\ub7ec\ub098 \ubaa9\ud45c\ub294 \uc9c8\ub7c9\uc774\uc9c0\ub9cc \uadfc\uc721\ub7c9\uc740 \ub298\ub9ac\uace0 \uc9c0\ubc29\uc740 \uc904\uc774\ub294 \uac83\uc784\uc744 \uae30\uc5b5\ud558\uc2ed\uc2dc\uc624. \uc608\ub97c \ub4e4\uc5b4 \uc2a4\ud14c\uc774\ud06c\uc640 \uc73c\uae6c \uac10\uc790\uc640 \uac19\uc774 \uce7c\ub85c\ub9ac \uba74\uc5d0\uc11c \ubc00\ub3c4\uac00 \ub192\uc740 \uc74c\uc2dd\uc774 \ud544\uc694\ud558\uc9c0\ub9cc \ubc18\ucc2c\uc73c\ub85c \uc2e0\uc120\ud55c \uc0d0\ub7ec\ub4dc\uc640 \ud568\uaed8 \uad6c\uc6b4 \uc5f0\uc5b4 \ud544\ub808\uc640 \uac19\uc774 \uc601\uc591\uac00\uac00 \ub9e4\uc6b0 \ub192\uc740 \uc74c\uc2dd\ub3c4 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc740 \ub9c8\ucf54\ub274\ud2b8\ub9ac\uc5b8\ud2b8\uac00 \ub354 \uc720\uc5f0\ud55c \ub2e4\uc774\uc5b4\ud2b8 \uc2a4\ud0c0\uc77c\uc744 \ud5c8\uc6a9\ud558\uae30 \ub54c\ubb38\uc5d0 \uacc4\uc0b0\ud558\ub294 \uac83\uc744 \uc88b\uc544\ud558\uc9c0\ub9cc \uc774\uac83\uc774 \ubaa8\ub4e0 \uc0ac\ub78c\uc5d0\uac8c \ud574\ub2f9\ub418\ub294 \uac83\uc740 \uc544\ub2c8\uba70 \uc2e4\uc81c\ub85c \uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc740 \uc774\ub7ec\ud55c \ub2e4\uc774\uc5b4\ud2b8 \uc2a4\ud0c0\uc77c\uc744 \uc9c0\uacb9\uac8c \uc0dd\uac01\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \ub2f9\uc2e0\uc774 \uc2a4\ud14c\ub85c\uc774\ub4dc\ub97c \ubcf5\uc6a9\ud558\ub294 \uc544\ub9c8\ucd94\uc5b4 \ud53c\ud2b8\ub2c8\uc2a4 \uc560\ud638\uac00\ub77c\uba74 \ubb3c\ub860 &#039;\ub2f9\uc2e0\uc758 \ub9e4\ud06c\ub85c\uc5d0 \ub9de\ub294\ub2e4\uba74&#039; \ub9cc\ud2b8\ub77c\ub97c \ub530\ub97c \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. \ub300\uc2e0 \uc77c\uc77c \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \ubaa8\ub2c8\ud130\ub9c1\ud558\uba74\uc11c \ubc97\uc5b4\ub0a0 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uccb4\uc911 \uac10\ub7c9\uc5d0 \uc5b4\ub824\uc6c0\uc744 \uacaa\uace0 \uc788\ub2e4\uba74 \ub300\uc2e0 \ud074\ub9b0 \ubc8c\ud06c\ub97c \uace0\ub824\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2><strong>\uaddc\uce59 #4: \uccb4\uc721\uad00\uc5d0\uc11c \ubcf5\ud569 \uc6b4\ub3d9\uc744 \uc120\ud638\ud558\uc2ed\uc2dc\uc624<\/strong><\/h2>\n<p>\uac04\ub2e8\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc720\uc9c0\ud558\uc2ed\uc2dc\uc624. \ubcf5\uc7a1\ud55c \uc6b4\ub3d9\uacfc \uae30\uacc4\uac00 \ud544\uc694\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uac00\uc7a5 \ub9ce\uc740 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\ub294 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\uc2ed\uc2dc\uc624. \uc608\ub97c \ub4e4\uc5b4, \uc2a4\ucffc\ud2b8, \ub370\ub4dc\ub9ac\ud504\ud2b8, \ubca4\uce58 \ud504\ub808\uc2a4, \ub85c\uc6b0. \uba87 \uac00\uc9c0 &quot;\uaca9\ub9ac&quot; \uc6b4\ub3d9\uc73c\ub85c \uc288\ud37c\uc138\ud2b8\ub97c \ud558\uba74 \uc644\ubcbd\ud55c \uacc4\ud68d\uc744 \uc138\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadfc\uc721\uc744 \ub9cc\ub4dc\ub294 \ub370 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ubaa9\ub85d\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub370\ub4dc\ub9ac\ud504\ud2b8<\/strong>. \ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \ucd5c\uace0\uc758 \uadfc\uc721 \uac15\ud654 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \ud06c\uace0 \uac15\ud55c \ub4f1\uc744 \ub9cc\ub4dc\uc138\uc694. \uc218\ud589 \ud615\ud0dc\uc758 \ubc14\ubca8\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc218\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2a4\ucffc\ud2b8.<\/strong> \uc0ac\uc2e4, \ub525 \uc2a4\ucffc\ud2b8\ub294 \uac00\uc7a5 \ud798\ub4e0 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc774\uc9c0\ub9cc \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc5d0\uc11c \uc808\ub300\uc801\uc73c\ub85c \ud544\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub525\uc2a4<\/strong>. \uc774\ub97c \ud1b5\ud574 \uc911\ub825\uc5d0 \ub300\ud56d\ud558\uc5ec \uc6b0\uc8fc\uc5d0\uc11c \uccb4\uc911\uc744 \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub4e4\uc740 \uc815\ub9d0 \ud6cc\ub96d\ud569\ub2c8\ub2e4 <strong>\uadfc\uc721<\/strong> \uac00\uc2b4, \uc0bc\ub450\uadfc, \uc5b4\uae68\ub97c \uc704\ud55c \ube4c\ub354.<\/li>\n<li><strong>\uce5c\uc5c5<\/strong>. \ub2f9\uc2e0\uc758 &#039;\uc0c1\ub300\uc801\uc778&#039; \ud798\uc744 \ud55c \uc21c\uac04\uc5d0 \ubcf4\uc5ec\uc90d\ub2c8\ub2e4. \ud131\uac78\uc774\ub97c 5\uac1c \uc774\uc0c1 \ud560 \uc218 \uc788\ub2e4\uba74 \uc0c1\ub300 \uadfc\ub825\uc740 \uc774\ubbf8 \uc88b\uc740 \uac83\uc785\ub2c8\ub2e4. \uadf8\ub4e4\uc740 \ub610\ud55c \uad11\ubc30\uadfc, \uc774\ub450\ubc15\uadfc \ubc0f \ub4f1 \uc0c1\ubd80\ub97c \uc704\ud55c \ub9e4\uc2a4 \ube4c\ub354\uc785\ub2c8\ub2e4. \uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc740 \ub7ab \ud480\ub2e4\uc6b4\uc73c\ub85c \uc774\ub7ec\ud55c \ubb38\uc81c\ub97c \uac00\ub77c\uc549\ud788\ub294 \uac83\uc744 \uc120\ud638\ud560 \uac83\uc785\ub2c8\ub2e4. \ubb3c\ub860 \ud6e8\uc52c \ub354 \ubb34\uac70\uc6b4 \uc911\ub7c9\uc744 \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubca4\uce58 \ud504\ub808\uc2a4.<\/strong> \uadfc\uc721\ub7c9\uc744 \ub9cc\ub4e4\uae30 \uc704\ud55c \ubaa8\ub4e0 \uc6b4\ub3d9\uc758 \uc804\ud615. \ud50c\ub7ab \ubca4\uce58 \ubc14\ubca8, \ub364\ubca8 \ud504\ub808\uc2a4 \ubc0f \uc778\ud074\ub77c\uc778 \ubca4\uce58 \ubc14\ubca8\uacfc \uac19\uc740 \ubcc0\ud615\uc740 \uac00\uc2b4, \uc5b4\uae68, \uc0bc\ub450\uadfc\uc744 \uc704\ud55c \ub9e4\uc2a4 \ube4c\ub354\ub85c\uc11c \ub180\ub77c\uc6b4 \ud6a8\uacfc\ub97c \ubc1c\ud718\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc624\ubc84\ud5e4\ub4dc \ud504\ub808\uc2a4.<\/strong> \uc774 \uc6b4\ub3d9\uc740 \uc0c1\uccb4 \uadfc\ub825\uc758 \ud6cc\ub96d\ud55c \uc9c0\ud45c\uc785\ub2c8\ub2e4. \ub300\ubd80\ubd84\uc758 \uc624\ub79c \ub9ac\ud504\ud130\ub4e4\uc740 \uc790\uc2e0\uc758 \uccb4\uc911\uc744 \uba38\ub9ac \uc704\ub85c \uc555\ubc15\ud560 \uc218 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud589<\/strong>. \uc591\uce21 \ub610\ub294 \uc77c\ubc29\uc801, \ub458 \ub2e4 \ub4f1 \uc0c1\ubd80 \uadfc\uc721\uc744 \uc99d\uac00\uc2dc\ud0a4\ub294 \ub370 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2><strong>\uaddc\uce59 #5: \uc810\uc9c4\uc801\uc778 \ubc29\uc2dd\uc73c\ub85c \ub354 \ubb34\uac70\uc6b4 \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uc2ed\uc2dc\uc624.<\/strong><\/h2>\n<p>\uc810\uc9c4\uc801\uc778 \uacfc\ubd80\ud558\ub294 \uc120\ud615 \ubc29\uc2dd\uc73c\ub85c \uadfc\ub825\uc744 \uc99d\uac00\uc2dc\ud0a4\uae30 \ub54c\ubb38\uc5d0 \uc131\uc7a5\uc758 \ud575\uc2ec\uc785\ub2c8\ub2e4. \uadfc\ub825\uc774 \uc99d\uac00\ud558\uba74 \ubb34\uac8c\ub97c \ub354 \ucd94\uac00\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub354 \ub9ce\uc740 \uadfc\ub825\uacfc \ub354 \ub9ce\uc740 \ubb34\uac8c, \uadf8\ub9ac\uace0 \ub354 \ub9ce\uc740 \ubc18\ubcf5 \ud69f\uc218\ub294 \ubaa8\ub450 \ub354 \ub9ce\uc740 \uc9c8\ub7c9\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4. \uadfc\uc721\ub7c9. \ud558\uc9c0\ub9cc \ubb34\uac70\uc6b0\ub2c8\uae4c \ub611\ub611\ud574 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc88b\uc544\ud558\uace0-\uc2eb\uc5b4\ud558\ub294-6\uac00\uc9c0-\uc6b4\ub3d9-\ub3d9\uc791\/\">\ub9ac\ud504\ud305<\/a> \uadfc\uc721 \uc99d\uac00\uc758 \uc9c4\uc804\uc5d0 \ud574\ub85c\uc6b4 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \uc218\ubc18\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc801\uc808\ud558\uac8c \uc6cc\ubc0d\uc5c5\ud558\uace0, \ub290\ub9ac\uc9c0\ub9cc \uc77c\uc815\ud55c \ubc29\uc2dd\uc73c\ub85c \ubb34\uac8c\uc640 \ubc18\ubcf5 \ud69f\uc218\ub97c \ucd94\uac00\ud558\uace0, \ubab8\uc774 \uacbd\uace0\ud560 \ub54c \uadc0\ub97c \uae30\uc6b8\uc774\uba74 \uadfc\uc721, \ubf08, \ud798\uc904 \ubc0f \uc778\ub300\uac00 \uc810\uc810 \ub354 \ub9ce\uc740 \ubb34\uac8c\ub97c \ubc00\uc5b4\ub0bc \uc900\ube44\uac00 \ub420 \uac83\uc774\uba70, \ub2f9\uc2e0\uc740 \ub354 \uac15\ud574\uc9c8 \uac83\uc785\ub2c8\ub2e4. \ub530\ub77c\uc11c \ub354 \ub9ce\uc740 \ubb34\uac8c\ub97c \ubc00\uace0 \ucd94\uac00 \uadfc\uc721\ub7c9\uc744 \ub9cc\ub4ed\ub2c8\ub2e4.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-1253\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831.jpg\" alt=\"\" width=\"2121\" height=\"1414\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831.jpg 2048w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-300x200.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1024x683.jpg 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-768x512.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1536x1024.jpg 1536w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-561x374.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1122x748.jpg 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-364x243.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-728x485.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-608x405.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-758x505.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1152x768.jpg 1152w\" sizes=\"(max-width: 2121px) 100vw, 2121px\" \/><\/p>\n<h2><strong>\uaddc\uce59 #6: \ub9e4\uc77c \ubc24 \ucda9\ubd84\ud55c \uc218\uba74\uc744 \ucde8\ud558\uc2ed\uc2dc\uc624<\/strong><\/h2>\n<p>\uc6b0\uc120, \ucda9\ubd84\ud55c \uc218\uba74\uc744 \ucde8\ud558\uba74 \uc2e0\uccb4\uac00 \uc774\ub97c \uad6c\ucd95\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\uae30 \ub54c\ubb38\uc5d0 \ub9e4\uc77c \ubc24 \ucda9\ubd84\ud55c \uc591\uc9c8\uc758 \uc218\uba74\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. <strong>\uadfc\uc721<\/strong> \uc801\uc808\ud55c \uc2dd\uc2b5\uad00\uacfc \uc801\uc808\ud55c \ud6c8\ub828\uc744 \ud1b5\ud574 \ub2ec\uc131\ud558\ub824\ub294 \uc9c8\ub7c9. \uc7a0\uc744 \ucda9\ubd84\ud788 \uc790\uba74(\uc591\uacfc \uc9c8, \uc989) \uc131\uc7a5 \ud638\ub974\ubaac \uc218\uce58\uac00 \uc99d\uac00\ud569\ub2c8\ub2e4. \uc774 \ud638\ub974\ubaac\uc740 \uadfc\uc721\uc758 \uc131\uc7a5\uacfc \ud68c\ubcf5\uc5d0 \ud544\uc218\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ucda9\ubd84\ud55c \uc218\uba74\uc744 \ucde8\ud558\uc9c0 \uc54a\uc73c\uba74 \ucf54\ud2f0\uc194\uc774\ub77c\ub294 \ub610 \ub2e4\ub978 \ud638\ub974\ubaac\uc774 \uccb4\ub0b4\uc5d0\uc11c \ubd84\ube44\ub97c \uc99d\uac00\uc2dc\ucf1c \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\ub294 \ub370 \uc5b4\ub824\uc6c0\uc744 \uacaa\uc2b5\ub2c8\ub2e4. \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \ucda9\ubd84\ud55c \uc218\uba74\uc744 \ucde8\ud558\uc9c0 \uc54a\ub294 \uc0ac\ub78c\ub4e4\uc740 \uc2e0\uccb4\uc5d0\uc11c \uc774 \uc2a4\ud2b8\ub808\uc2a4 \uc720\ubc1c \ud638\ub974\ubaac\uc758 \ud65c\ub3d9\uc73c\ub85c \uc778\ud574 \uc591\uc801\uc73c\ub85c\ub098 \uc9c8\uc801\uc73c\ub85c\ub098 \uc2e4\uc81c\ub85c \uadfc\uc721\ub7c9\uc774 \uac10\uc18c\ud569\ub2c8\ub2e4.<\/p>\n<h2><strong>\uaddc\uce59 #7: \uc2dd\ub2e8 \ubc0f \uc601\uc591 \ud504\ub85c\uadf8\ub7a8\uc744 \uc801\uc808\ud558\uac8c \ubcf4\ucda9\ud558\uc2ed\uc2dc\uc624<\/strong><\/h2>\n<p>\ubcf4\ucda9\uc81c\uac00 \ud544\uc694\ud569\ub2c8\uae4c? \uc5c4\ubc00\ud788 \ub9d0\ud558\uba74 \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\uae30 \uc704\ud574 \ubcf4\ucda9\uc81c\uac00 \ud544\uc694\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc9c8\ubb38\uc774 &quot;\ubcf4\ucda9\uc81c\uac00 \uc720\uc775\ud55c\uac00\uc694?&quot;\ub77c\uba74 \uadf8\ub7ec\uba74 \ub300\ub2f5\uc740 &#039;\uc608, \uadf8\ub807\uc2b5\ub2c8\ub2e4!&#039;\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc801\uc808\ud55c \uc2dd\uc0ac, \ud6c8\ub828, \uc218\uba74\uc740 3\uac00\uc9c0 \uae30\ubcf8 \uc694\uc18c\ub85c, \uc774 3\uac00\uc9c0 \uc694\uc18c\ub97c \ubaa8\ub450 \uc900\uc218\ud558\uba74 \ub204\uad6c\ub098 \uadfc\uc721\ub7c9\uc744 \ub298\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc694\ubc95\uc5d0\uc11c \uc2ec\uac01\ud55c \uadfc\uc721 \uc99d\uac00\ub97c \ubcf4\uace0 \uc2f6\ub2e4\uba74 \ubcf4\ucda9\uc81c\ub97c \ucd94\uac00\ud558\uba74 \ud655\uc2e4\ud788 \uc720\ub9ac\ud560 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uadfc\uc721\uc744 \uc5bb\ub294 \ub370 \uac00\uc7a5 \uc720\uc6a9\ud55c \ubcf4\ucda9\uc81c\ub294 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud06c\ub808\uc544\ud2f4:<\/strong>\u00a0\ud06c\ub808\uc544\ud2f4\uc740 \uc99d\uac00\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uac00\uc7a5-\uac15\ub825\ud55c-\uc0bc\ub450\uadfc-\uc6b4\ub3d9-8\uac00\uc9c0\/\" target=\"_blank\" rel=\"noopener\">\uc6b4\ub3d9\ud558\ub2e4<\/a> \uac15\ub3c4\uc640 \uc804\ubc18\uc801\uc778 \ud68c\ubcf5. \uadf8\uac83\uc740 \uc2e0\uccb4\uc5d0\uc11c \uc790\uc5f0\uc801\uc73c\ub85c \ubc1c\uc0dd\ud558\ub294 \uc9c8\uc18c\uc131 \uc720\uae30\uc0b0\uc785\ub2c8\ub2e4. \uc8fc\uc694 \uc5ed\ud560\uc740 ATP\uc758 \uc7ac\ud65c\uc6a9\uc744 \ucd09\uc9c4\ud558\uc5ec \uc5d0\ub108\uc9c0 \ucd9c\ub825\uc744 \ub192\uc774\ub294 \uac83\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0dd\uc120 \uae30\ub984: <\/strong>\uc0dd\uc120 \uae30\ub984\uc740 \uc624\uba54\uac00-3, \uc624\uba54\uac00 6, \uc624\uba54\uac00 9 \uc9c0\ubc29\uc758 \uac74\uac15\ud55c \uade0\ud615\uc744 \ubcf4\uc7a5\ud569\ub2c8\ub2e4. \uc774\ub294 \uc2ec\ud608\uad00 \uac74\uac15\uc744 \uc704\ud574 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub610\ud55c \uadfc\uc721\uc758 \uae00\ub9ac\ucf54\uac90 \uc800\uc7a5\uc744 \uac1c\uc120\ud558\uace0 \uc2e0\uc9c4\ub300\uc0ac\ub97c \uac1c\uc120\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ube44\ud0c0\ubbfc D: <\/strong>\uc774\ub294 \uc2e4\uc81c\ub85c \uc2a4\ud14c\ub85c\uc774\ub4dc \uc804\uad6c\uccb4 \uc5ed\ud560\uc744 \ud558\uba70 \ub9ce\uc740 \uc5f0\uad6c\uc790\ub4e4\uc740 \uc774\uac83\uc774 \uc2ec\uc7a5 \uac74\uac15\uacfc \uace8\uad00\uc808\uacc4 \ubc00\ub3c4\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc74c\uc744 \ubc1c\uacac\ud588\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uccad \ub2e8\ubc31\uc9c8: <\/strong>\uc720\uccad \ub2e8\ubc31\uc9c8\uc740 \uace0\ud488\uc9c8 \ub2e8\ubc31\uc9c8\uc758 \uc88b\uc740 \uacf5\uae09\uc6d0\uc744 \ubcf4\uc7a5\ud558\uba74\uc11c\ub3c4 \uc900\ube44\uac00 \uc27d\uace0 \ud734\ub300\uac00 \uac04\ud3b8\ud558\uba70 \ub9db\uc774 \uc88b\uace0 \uacbd\uc81c\uc801\uc73c\ub85c \ud3b8\ub9ac\ud55c \uac00\uc7a5 \uc800\ub834\ud55c \uc635\uc158 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud504\ub85c\ubc14\uc774\uc624\ud2f1\/\uc18c\ud654 \ud6a8\uc18c: <\/strong>\uc7a5\uae30\uac04 \uacfc\uc2dd\uc744 \ud558\uba74 \uc18c\ud654 \uc2dc\uc2a4\ud15c\uc774 \ucd08\uacfc \uadfc\ubb34\ub97c \ub9ce\uc774 \ud558\uac8c \ub418\ubbc0\ub85c \uc774\ub97c \ubcf4\ud638\ud574\uc57c \ud558\uba70, \ucd94\uac00\uc801\uc73c\ub85c \uc138\uade0\ucd1d\uc744 \uac1c\uc120\ud558\uba74 \ub2e8\uc1c4 \uc9c0\ubc29\uc0b0\uc758 \uc0dd\uc131\uacfc \ud761\uc218\uac00 \ud5a5\uc0c1\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc12d\ucde8\ud558\ub294 \uc601\uc591\uc18c\uc640 \uba74\uc5ed \ubc18\uc751.<\/li>\n<li><strong>BCAA: <\/strong>\ubd84\uc9c0\uc0ac\uc2ac \uc544\ubbf8\ub178\uc0b0\uc740 \uc2e4\uc81c\ub85c \ub9e4\uc6b0 \uc720\uc6a9\ud558\uba70, \ub2e8\ubc31\uc9c8 \ud569\uc131 \uc99d\uac00, \ud53c\ub85c\uc640 \uadfc\uc721\ud1b5 \uac10\uc18c, \ub354 \ub9ce\uc740 \uc9c0\ubc29\uc744 \uc5d0\ub108\uc9c0\ub85c \uc5f0\uc18c\ud558\ub294 \ub4f1 \ub2e4\uc591\ud55c \uc774\uc810\uc744 \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2><strong>\uc9c4\uc815\ud55c \uc2b9\uc790: \ub2e8\ubc31 \ub3d9\ud654 \uc2a4\ud14c\ub85c\uc774\ub4dc<\/strong><\/h2>\n<p>\ub2e8\ubc31 \ub3d9\ud654 \uc548\ub4dc\ub85c\uac90 \uc2a4\ud14c\ub85c\uc774\ub4dc (AAS)\ub294 \uc6d0\uce59\uc801\uc73c\ub85c \uc5ec\ub7ec \uac00\uc9c0 \uc774\uc720\ub85c \uc0ac\uc6a9\uc744 \uc120\ud638\ud558\uc9c0 \uc54a\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c\ub3c4 \ud0c1\uc6d4\ud55c \ucc28\uc774\ub97c \ub9cc\ub4dc\ub294 \uc81c\ud488 \ubc94\uc8fc\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc2a4\ud14c\ub85c\uc774\ub4dc\ub97c \uc0ac\uc6a9\ud558\ub294 \ud3c9\uade0\uc801\uc778 \uc0ac\ub78c\uc740 \uc790\uc5f0\uc801\uc778 \uc0ac\ub78c\ubcf4\ub2e4 \uadfc\uc721\uc744 \ub9cc\ub4e4\uace0 \uc131\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uba74\uc5d0\uc11c \ud6e8\uc52c \ub354 \ub098\uc740 \uacb0\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. 10\uc8fc \uc5f0\uad6c\uc5d0\uc11c\ub294 19\uc138\uc5d0\uc11c 40\uc138 \uc0ac\uc774\uc758 \uc815\uc0c1 \uccb4\uc911 \ub0a8\uc131 43\uba85\uc744 \ub300\uc0c1\uc73c\ub85c \ud588\uc73c\uba70, \uc774\ub4e4\uc740 \ubaa8\ub450 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \uacbd\ud5d8\uc774 \uc788\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uacb0\uacfc\ub294 \ub180\ub77c\uc6e0\uc2b5\ub2c8\ub2e4. \ub2e8\ubc31 \ub3d9\ud654 \uc2a4\ud14c\ub85c\uc774\ub4dc(\uc774 \uacbd\uc6b0\uc5d0\ub294 \ud14c\uc2a4\ud1a0\uc2a4\ud14c\ub860 \uc5d0\ub09c\ud14c\uc774\ud2b8\ub9cc \uc0ac\uc6a9)\ub97c \uc2dc\ud589\ud55c \uc0ac\ub78c\ub4e4\uc740 &#039;\uc790\uc5f0&#039; \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud55c \uc0ac\ub78c\ub4e4\ubcf4\ub2e4 \ud3c9\uade0 13\ud30c\uc6b4\ub4dc \ub354 \ub9ce\uc740 \uadfc\uc721\uc744 \ud0a4\uc6b8 \uc218 \uc788\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub807\ub2e4\uba74 \ud06c\uae30\/\uc9c8\ub7c9\uc744 \ub298\ub9ac\ub294 \ub370 \uac00\uc7a5 \uc88b\uc740 \uc2a4\ud14c\ub85c\uc774\ub4dc\ub294 \ubb34\uc5c7\uc785\ub2c8\uae4c? \ub2e4\uc74c\uc740 \uc2e4\uc81c \ucd5c\uace0\uc758 \ud50c\ub808\uc774\uc5b4\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><a href=\"https:\/\/anabolic-coach.com\/ko\/\ucd5c\uace0\uc758-\uadfc\uc721-\uc131\uc7a5-\ub514\uc544\ub098\ubcfc\/\"><strong>\ub514\uc544\ub098\ubcfc<\/strong><\/a>: \uadf8\uc758 \ud654\ud559 \uba85\uce6d\uc774 methandienone\uc778 Dianabol\uc740 \uc544\ub9c8\ub3c4 \ub300\ub7c9 \uc774\ub4dd \ubaa9\uc801\uc73c\ub85c \uac00\uc7a5 \uc798 \uc54c\ub824\uc9c4 \uc2a4\ud14c\ub85c\uc774\ub4dc\uc77c \uac83\uc785\ub2c8\ub2e4. Dianabol\uc740 \ubcf8\uc9c8\uc801\uc73c\ub85c \uc548\ub4dc\ub85c\uac90\uc131\uc774\ubbc0\ub85c \ud070 \uadfc\uc721 \uc99d\uac00\uc5d0 \ub110\ub9ac \uc0ac\uc6a9\ub429\ub2c8\ub2e4. \uadf8\uac83\uc740 Arnold Schwarzenegger\uc640 \uac19\uc774 \uc720\uba85\ud55c \uc6b4\ub3d9\uc120\uc218\uc5d0 \uc758\ud574 \ucd5c\uace0\uc758 \uc120\ud0dd\uc774\uc5c8\uace0, \ubbf8\uc2a4\ud130 \uc720\ub2c8\ubc84\uc2a4\uc640 \ubbf8\uc2a4\ud130 \uc62c\ub9bc\ud53c\uc544 \ucc54\ud53c\uc5b8\uc774\uc790 \uc544\ub9c8\ub3c4 \ubcf4\ub514\ube4c\ub529 \uc5ed\uc0ac\uc0c1 \uac00\uc7a5 \uc704\ub300\ud55c \uc120\uc218\uc600\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc544\ub098\ub4dc\ub864<\/strong>: Anadrol\uc740 \uc544\ub9c8\ub3c4 \ub300\ub7c9 \uc99d\uac00\ub97c \uc704\ud55c \uac00\uc7a5 \uac15\ub825\ud55c \ub2e8\ubc31 \ub3d9\ud654 \uc2a4\ud14c\ub85c\uc774\ub4dc \ubaa9\ub85d\uc5d0\uc11c \ub450 \ubc88\uc9f8\ub85c \uc62c \uac83\uc785\ub2c8\ub2e4. \uadf8\uac83\uc740 \uadfc\uc721\uc758 \uc5c4\uccad\ub09c \uc99d\uac00\uc640 \uc5c4\uccad\ub09c \ud798 \uc99d\uac00\ub97c \uc120\ud638\ud558\uae30 \ub54c\ubb38\uc5d0 \uc815\ub9d0\ub85c \uac15\ub825\ud569\ub2c8\ub2e4. \ube44\ub85d \uadf8\uac83\uc774 \ubb3c \ubcc0\ud658\uc744 \uc77c\uc73c\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4(\ud2b9\uc815 \ubaa9\ud45c\uc5d0 \ub530\ub77c \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc74c). \ub530\ub77c\uc11c \ud33d\ub9cc\uac10 \ud6a8\uacfc\ub294 \ub9c8\ub978 \ubaa8\uc2b5\uc744 \ucc3e\uace0 \uc788\ub2e4\uba74 \ucd5c\uc120\uc758 \uc120\ud0dd\uc774 \uc544\ub2c8\uc9c0\ub9cc \uc774 \uc218\ubd84 \ubcf4\uc720 \uce21\uba74\uc740 \uccb4\uc721\uad00\uc5d0\uc11c \uc810\uc810 \ub354 \ub9ce\uc740 \uc911\ub7c9\uc744 \ubc00 \ub54c \uacbd\ud5d8\ud560 \uc218 \uc788\ub294 \uc0c1\ub2f9\ud788 \uc810\uc9c4\uc801\uc778 \uac15\ub3c4\uc5d0 \uc758\ud574 \uc0c1\uc1c4\ub429\ub2c8\ub2e4.<\/li>\n<li><a href=\"https:\/\/anabolic-coach.com\/ko\/trenbolone-\uc2a4\ud14c\ub85c\uc774\ub4dc-\ubcf4\ub514-\ube4c\ub529\/\" target=\"_blank\" rel=\"noopener\"><strong>\ud2b8\ub80c\ubcfc\ub860<\/strong><\/a>: Trenbolone\uc740 \uae30\ubcf8 \ud14c\uc2a4\ud1a0\uc2a4\ud14c\ub860\uacfc \ube44\uad50\ud588\uc744 \ub54c 5\ubc30 \ub354 \ub3d9\ud654\uc791\uc6a9 \ud6a8\uacfc\uac00 \uc788\uc73c\uba70 Anadrol\uacfc \ub2ec\ub9ac \ud53c\ubd80 \uc544\ub798 \uccb4\uc561 \ubcf4\uc720 \uc218\uc900\uc744 \ub192\uc774\ub294 \uacb0\uacfc\uac00 \uc5c6\uc2b5\ub2c8\ub2e4(\ub530\ub77c\uc11c \ubbf8\uc801 \ubaa9\uc801\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4). \uadf8\ub7ec\ub098 \uc624\ud574\ud558\uc9c0 \ub9c8\uc2ed\uc2dc\uc624. \ub192\uc740 \ub2e8\ubc31 \ub3d9\ud654 \ub4f1\uae09\uc744 \uac10\uc548\ud560 \ub54c \uc5ec\uc804\ud788 \uac70\ub300\ud55c \uadfc\uc721\ub7c9 \ud5a5\uc0c1\uc81c\uc774\uba70 \ube60\ub978 \ubc29\uc2dd\uc73c\ub85c \uadf9\ub3c4\ub85c \ub192\uc740 \uc218\uc900\uc758 \uadfc\ub825\uc744 \uac1c\ubc1c\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4!<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2765 size-medium\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-300x300.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-150x150.jpg 150w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-12x12.jpg 12w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-192x192.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-384x384.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-110x110.jpg 110w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-220x220.jpg 220w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-561x561.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-265x265.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-531x531.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-364x364.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-45x45.jpg 45w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li><a href=\"https:\/\/anabolic-coach.com\/ko\/\ud14c\uc2a4\ud1a0\uc2a4\ud14c\ub860\uc5d0-\uad00\ud55c-\ubaa8\ub4e0-\uac83\/\" target=\"_blank\" rel=\"noopener\"><strong>\ud14c\uc2a4\ud1a0\uc2a4\ud14c\ub860<\/strong><\/a>: \ud14c\uc2a4\ud1a0\uc2a4\ud14c\ub860\uc740 \ub0a8\uc131\uc758 \uae30\ubcf8 \uc131\ud638\ub974\ubaac\uc73c\ub85c \ubaa8\ub4e0 \uc2a4\ud14c\ub85c\uc774\ub4dc\uc758 \uc544\ubc84\uc9c0\uc774\uba70, \uc5d0\uc2a4\ud130 \uacc4\uc5f4\uc744 \uacb0\ud569\ud558\uc5ec \ubc29\ucd9c \uc18d\ub3c4\ub97c \uc870\uc808\ud568\uc73c\ub85c\uc368 \uc5c4\uccad\ub09c \uadfc\uc721\ub7c9\uc744 \ubc1c\ub2ec\uc2dc\ud0ac \uc218 \uc788\ub294 \ub2e8\ubc31 \ub3d9\ud654 \ud654\ud569\ubb3c\uc785\ub2c8\ub2e4. \ub204\uad6c\ub098 \ud569\uc131\uc801\uc73c\ub85c \ub610\ub294 \uc790\uc5f0\uc801\uc73c\ub85c \uc774 \uc2a4\ud14c\ub85c\uc774\ub4dc\uc758 \uac1c\ubcc4 \uc218\uc900\uc744 \uc99d\uac00\uc2dc\ucf1c \uc2e0\uccb4\uac00 \uba87 \uac00\uc9c0 \uc911\uc694\ud55c \ub3d9\ud654 \uc791\uc6a9\uc744 \ud558\ub3c4\ub85d \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8 \uc911 \uc778\uac04 \uc720\uae30\uccb4\uc5d0\uc11c \ubc1c\uc0dd\ud558\ub294 \ub354 \ub192\uc740 \ub2e8\ubc31\uc9c8 \ud569\uc131 \uc18d\ub3c4\ub85c \uc778\ud55c \uadfc\uc721 \uc131\uc7a5\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><a href=\"https:\/\/anabolic-coach.com\/ko\/nandrolone-decanoate-\ud6a8\uacfc-\ubc0f-\uc774\uc810\/\" target=\"_blank\" rel=\"noopener\"><strong>\ub370\uce74 \ub4c0\ub77c\ubcfc\ub9b0<\/strong><\/a>: Deca Durabolin\uc740 \uc2a4\ud14c\ub85c\uc774\ub4dc \uc0ac\uc6a9\uc790\ub4e4 \uc0ac\uc774\uc5d0\uc11c \uc778\uae30 \uc788\ub294 \ub300\ub7c9 \ud68d\ub4dd \ubd80\uc2a4\ud130\uc785\ub2c8\ub2e4. \uc774 \uc544\ub098\ubcfc\ub9ad \uc2a4\ud14c\ub85c\uc774\ub4dc\ub85c \ub2e8 \ud55c \ubc88\uc758 \uc8fc\uae30\ub85c \uc21c\uc218 15lbs\uc758 \uc99d\uac00\ub97c \uacb0\uc815\ud560 \uc218 \uc788\ub2e4\ub294 \uac83\uc774 \uc885\uc885 \uc778\uc815\ub418\uc5c8\uc2b5\ub2c8\ub2e4.<a href=\"https:\/\/anabolic-coach.com\/ko\/\uc2a4\ud14c\ub85c\uc774\ub4dc-\ub9c8\ub978-\uadfc\uc721\/\" target=\"_blank\" rel=\"noopener\"> \ub9c8\ub978 \uadfc\uc721\ub7c9<\/a>. \uadf8\ub7ec\ub098 \uc774\ub7ec\ud55c \uc720\ud615\uc758 \uacb0\uacfc\ub294 \uc774\uc0c1\uc801\uc778 \uc2dd\uc774\uc694\ubc95 \ubc0f \uc2dd\uc0ac \uc77c\uc815, \uc801\uc808\ud55c \ud6c8\ub828 \ubc29\ubc95 \ubc0f \uc2ec\uac01\ud558\uac8c \uae0d\uc815\uc801\uc778 \uc720\uc804\uc801 \uc694\uc778\uc758 \uc874\uc7ac(\ub35c \uc911\uc694\ud558\uc9c0 \uc54a\uc74c)\uc640 \uac19\uc740 \ub2e4\ub978 \uc694\uc778\uc758 \ud3ec\ud568\uacfc\ub3c4 \uad00\ub828\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\uadfc\uc721\uc744 \ube68\ub9ac \ub298\ub9ac\ub294 \ubc29\ubc95 \uadfc\uc721\uc774\ub780 \ubb34\uc5c7\uc785\ub2c8\uae4c? \uadfc\uc721\uc744 \ud0a4\uc6b0\ub824\uba74 \uadfc\uc721\uc744 \uc774\ud574\ud574\uc57c \ud569\ub2c8\ub2e4. Wikipedia\ub294 \uadfc\uc721\uc744 &#039;\ub300\ubd80\ubd84\uc758 \ub3d9\ubb3c\uc5d0\uc11c \ubc1c\uacac\ub418\ub294 \uc5f0\uc870\uc9c1&#039;\uc73c\ub85c \uc815\uc758\ud569\ub2c8\ub2e4. \uadfc\uc721 \uc138\ud3ec\uc5d0\ub294 \uc11c\ub85c \ubbf8\ub044\ub7ec\uc9c0\ub294 \uc561\ud2f4\uacfc \ubbf8\uc624\uc2e0\uc758 \ub2e8\ubc31\uc9c8 \ud544\ub77c\uba58\ud2b8\uac00 \ud3ec\ud568\ub418\uc5b4 \uc788\uc5b4 \uc138\ud3ec\uc758 \uae38\uc774\uc640 \ubaa8\uc591\uc744 \ubaa8\ub450 \ubcc0\ud654\uc2dc\ud0a4\ub294 \uc218\ucd95\uc744 \uc0dd\uc131\ud569\ub2c8\ub2e4. \uadfc\uc721 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ko\/%ea%b7%bc%ec%9c%a1%eb%9f%89%ec%9d%84-%ec%96%bb%eb%8a%94-%eb%b0%a9%eb%b2%95\/\">\ub354<\/a><\/p>","protected":false},"author":3,"featured_media":1518,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-665","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to gain Muscle Fast - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"To build muscle fast, we must understand it. 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