{"id":2651,"date":"2024-10-05T10:31:45","date_gmt":"2024-10-05T01:31:45","guid":{"rendered":"https:\/\/tippang.com\/?p=2651"},"modified":"2024-10-05T10:40:47","modified_gmt":"2024-10-05T01:40:47","slug":"%ed%97%ac%ec%8a%a4-%eb%b3%b5%ea%b7%bc-%eb%93%b1-%ed%8c%94-%ec%a0%84%ec%8b%a0%ec%9a%b4%eb%8f%99-%ea%b0%9c%ec%9d%b8%ec%9d%bc%ec%a0%95","status":"publish","type":"post","link":"https:\/\/tippang.com\/?p=2651","title":{"rendered":"&#8220;\uade0\ud615 \uc7a1\ud78c \ubab8\ub9e4\uc640 \uac74\uac15\uc744 \uc704\ud55c \uc804\uc2e0 \uc6b4\ub3d9: \ub2f9\ub1e8 \ucd08\uae30 \uc99d\uc0c1 \uad00\ub9ac\ud558\uae30&#8221;"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>\uc6d4\uc694\uc77c (\uc804\uc2e0 \uadfc\ub825 \uc6b4\ub3d9) \uc2a4\ucffc\ud2b8 (Squat)<br>\ubc29\ubc95: \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc120\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba74\uc11c \ubb34\ub98e\uc744 \uad7d\ud600 \uc549\ub294 \uc790\uc138\ub97c \ucde8\ud55c\ub2e4. \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70 \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\uac8c \ud55c\ub2e4.<br>\uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc6d0\ub798 \uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0, \ubb34\ub98e\uc774 \uc548\ucabd\uc774\ub098 \ubc14\uae65\ucabd\uc73c\ub85c \uce58\uc6b0\uce58\uc9c0 \uc54a\uac8c \uc720\uc9c0.<br><br>\ud478\uc26c\uc5c5 (Push-up)<br>\ubc29\ubc95: \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c \uc190\uc744 \uc9da\uace0 \uc5ce\ub4dc\ub9b0\ub2e4. \ubab8\uc744 \uace7\uac8c \uc720\uc9c0\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad7d\ud600 \uac00\uc2b4\uc774 \ubc14\ub2e5\uc5d0 \uac00\uae4c\uc6cc\uc9c8 \ub54c\uae4c\uc9c0 \ub0b4\ub824\uac04\ub2e4. \ud314\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uc544\ub798\ub85c \ucc98\uc9c0\uac70\ub098 \uc5c9\ub369\uc774\uac00 \uc704\ub85c \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0.<br><br>\ubca4\ud2b8\uc624\ubc84 \ub85c\uc6b0 (Bent-over Row)<br>\ubc29\ubc95: \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc57d\uac04 \ubb34\ub98e\uc744 \uad7d\ud78c\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba74\uc11c \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc778\ub2e4. \ub364\ubca8\uc774\ub098 \ubc34\ub4dc\ub97c \uc591\uc190\uc5d0 \ub4e4\uace0, \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ub364\ubca8\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub04c\uc5b4\uc62c\ub9b0\ub2e4. \ub2e4\uc2dc \ud314\uc744 \ub0b4\ub824 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \uc0c1\uccb4\ub97c \uace0\uc815\ud558\uace0 \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\uac8c \ud55c\ub2e4.<br><br>\ud50c\ub7ad\ud06c (Plank)<br>\ubc29\ubc95: \ud314\uafc8\uce58\ub97c \uc5b4\uae68 \uc544\ub798\uc5d0 \uc704\uce58\uc2dc\ud0a4\uace0, \ud314\uafc8\uce58\uc640 \ubc1c\uac00\ub77d\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud55c\ub2e4.<br>\ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uba70, \uc5c9\ub369\uc774\uac00 \uc704\ub85c \uc62c\ub77c\uac00\uac70\ub098 \uc544\ub798\ub85c \ucc98\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.<br>\uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70 \ud638\ud761\uc744 \uace0\ub974\uac8c \ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.<br><br>\uc5b4\uc2dc\uc2a4\ud2b8 \ud480\uc5c5 (Assisted Pull-up)<br>\ubc29\ubc95: \uc5b4\uc2dc\uc2a4\ud2b8 \ud480\uc5c5 \uba38\uc2e0\uc774\ub098 \ubc34\ub4dc\ub97c \uc774\uc6a9\ud574, \ud3c9\uc18c\ubcf4\ub2e4 \uac00\ubcbc\uc6b4 \uccb4\uc911\uc73c\ub85c \ud131\uac78\uc774\ub97c \uc2dc\ub3c4\ud55c\ub2e4. \ud480\uc5c5 \ub3d9\uc791\uc744 \uc218\ud589\ud558\uba70 \uc704\ub85c \uc62c\ub77c\uac08 \ub54c \ub4f1 \uadfc\uc721\uc5d0 \ud798\uc744 \uc9d1\uc911\uc2dc\ud0a8\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \ub4f1 \uadfc\uc721\uc744 \uc774\uc6a9\ud574 \uc62c\ub77c\uac00\ub3c4\ub85d \uc758\uc2dd\ud558\uba70, \ubc18\ub3d9\uc744 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\ud654\uc694\uc77c (\uc720\uc0b0\uc18c \uc6b4\ub3d9 + \ud558\uccb4 \uadfc\ub825 \uc6b4\ub3d9) \ub7f0\uc9c0 (Lunge)<br>\ubc29\ubc95: \ub450 \ubc1c\uc744 \ubaa8\uc73c\uace0 \uc120\ub2e4. \ud55c \ubc1c\uc744 \uc55e\uc73c\ub85c \ub0b4\ubc00\uace0 \ubb34\ub98e\uc744 \uad7d\ud600 \uc55e\ucabd \ub2e4\ub9ac\uc758 \ud5c8\ubc85\uc9c0\uac00 \ubc14\ub2e5\uacfc \ud3c9\ud589\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4. \ub4a4\ucabd \ub2e4\ub9ac\uc758 \ubb34\ub98e\uc740 \ubc14\ub2e5\uc5d0 \uac00\uae5d\uac8c \uc720\uc9c0\ud558\uba70, \ub2e4\uc2dc \uc6d0\uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \ud558\uba70, \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.<br><br>\ub808\uadf8 \ud504\ub808\uc2a4 (Leg Press)<br>\ubc29\ubc95: \ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc5d0 \uc549\uc544 \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ubc1c\ud310\uc5d0 \uc62c\ub9b0\ub2e4. \ubb34\ub98e\uc744 \ucc9c\ucc9c\ud788 \uad7d\ud600 \ubc1c\ud310\uc744 \ub0b4\ub9b0\ub2e4. \ub2e4\ub9ac\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ubc1c\ud310\uc744 \ubc00\uc5b4 \uc62c\ub9b0\ub2e4.<br>\uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uba38\uc2e0\uc5d0 \uace0\uc815\ub418\ub3c4\ub85d \ud558\uace0, \ubb34\ub98e\uc774 \ub108\ubb34 \uae4a\uac8c \uad7d\ud600\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc808\ud55c\ub2e4.<br><br>\uce74\ud504 \ub808\uc774\uc988 (Calf Raise)<br>\ubc29\ubc95: \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc11c\uc11c, \ubc1c\ub05d\uc5d0 \uccb4\uc911\uc744 \uc2e3\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ucd5c\ub300\ud55c \uc62c\ub9b0 \ud6c4, \ucc9c\ucc9c\ud788 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub2e4\uc2dc \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ub3d9\uc791\uc744 \ucc9c\ucc9c\ud788 \uc218\ud589\ud558\uba70 \ubc1c\ub05d\uc5d0 \uccb4\uc911\uc744 \uc9d1\uc911\uc2dc\ud0a8\ub2e4.<br><br>\ub808\uadf8 \ub808\uc774\uc988 (Leg Raise)<br>\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ub450 \uc190\uc744 \uc5c9\ub369\uc774 \uc606\uc5d0 \ub193\ub294\ub2e4.<br>\uc591 \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub824 \ubc14\ub2e5\uacfc \uc218\uc9c1\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4. \ucc9c\ucc9c\ud788 \ub2e4\ub9ac\ub97c \ub2e4\uc2dc \ubc14\ub2e5 \ucabd\uc73c\ub85c \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \ubc14\ub2e5\uc5d0\uc11c \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \ud558\ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<br><br>\uc2dc\ud2f0\ub4dc \ub7ec\uc2dc\uc548 \ud2b8\uc704\uc2a4\ud2b8 (Seated Russian Twist)<br>\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \uc549\uc544 \ubb34\ub98e\uc744 \uc138\uc6b0\uace0, \ubc1c\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<br>\uc591\uc190\uc744 \ubaa8\uc544 \ubab8\uc744 \uc88c\uc6b0\ub85c \ub3cc\ub9ac\uba70 \uc190\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\ub3c4\ub85d \ud55c\ub2e4.<br>\ud5c8\ub9ac\uac00 \ubc14\ub2e5 \ucabd\uc73c\ub85c \uae30\uc6b8\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0 \uc790\uc138\ub97c \uc720\uc9c0\ud55c\ub2e4.<br>\uc8fc\uc758\uc0ac\ud56d: \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ube44\ud2c0 \ub54c \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0 \ucc9c\ucc9c\ud788 \uc218\ud589\ud55c\ub2e4.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\uc218\uc694\uc77c (\ucf54\uc5b4 \uac15\ud654 \uc6b4\ub3d9) \ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 (Mountain Climber)<br>\ubc29\ubc95: \ud478\uc26c\uc5c5 \uc790\uc138\ub97c \ucde8\ud55c\ub2e4. \ud55c\ucabd \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae34\ub2e4. \ubb34\ub98e\uc744 \uc81c\uc790\ub9ac\ub85c \ub3cc\ub9ac\uba70 \ubc18\ub300\ucabd \ubb34\ub98e\uc744 \ub2f9\uaca8 \ubc18\ubcf5\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubab8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uba70 \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc900\ub2e4.<br><br>\ubc14\uc774\uc2dc\ud074 \ud06c\ub7f0\uce58 (Bicycle Crunch)<br>\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \uc190\uc744 \uba38\ub9ac \ub4a4\uc5d0 \ub454\ub2e4. \uc591\ub2e4\ub9ac\ub97c \uacf5\uc911\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \ud55c\ucabd \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae30\uba70 \ubc18\ub300\ucabd \ud314\uafc8\uce58\uac00 \ubb34\ub98e\uc744 \ud5a5\ud558\ub3c4\ub85d \ubab8\uc744 \ube44\ud2bc\ub2e4. \ubc18\ub300\ucabd\ub3c4 \ub3d9\uc77c\ud558\uac8c \ubc18\ubcf5\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubcf5\uadfc\uc758 \ud798\uc73c\ub85c \ubab8\uc744 \ube44\ud2c0\uace0, \ud5c8\ub9ac\uac00 \ubc14\ub2e5\uc5d0\uc11c \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.<br><br>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c (Side Plank)<br>\ubc29\ubc95: \uc606\uc73c\ub85c \ub204\uc6cc \ud314\uafc8\uce58\ub97c \uc5b4\uae68 \uc544\ub798\uc5d0 \uc704\uce58\uc2dc\ud0a4\uace0, \ud314\uafc8\uce58\uc640 \ubc1c \uc606\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud55c\ub2e4. \ubab8\uc744 \uace7\uac8c \uc720\uc9c0\ud558\uba70, \uc5c9\ub369\uc774\uac00 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub824\uac00\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0, \uc5c9\ub369\uc774\uac00 \ucc98\uc9c0\uc9c0 \uc54a\uac8c \ud55c\ub2e4.<br><br>\ube0c\ub9bf\uc9c0 (Bridge)<br>\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ubd99\uc778\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub824 \ubb34\ub98e\uacfc \uc5b4\uae68\uac00 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4. \uc5c9\ub369\uc774\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ucd5c\ub300\ud55c \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4.<br><br>\uc778\ubc84\ud2f0\ub4dc \ub85c\uc6b0 (Inverted Row)<br>\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ub0ae\uac8c \uc704\uce58\ud55c \ucca0\ubd09\uc774\ub098 \ubc34\ub4dc\ub97c \uc7a1\ub294\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9ac\uba70 \uac00\uc2b4\uc774 \ucca0\ubd09 \ucabd\uc73c\ub85c \uac00\uae4c\uc6cc\uc9c0\ub3c4\ub85d \ub2f9\uae34\ub2e4. \ucc9c\ucc9c\ud788 \ud314\uc744 \ud3b4\uba70 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0, \uac00\uc2b4\uc774 \ucca0\ubd09\uc5d0 \uac00\uae4c\uc6cc\uc9c0\ub3c4\ub85d \ub2f9\uae34\ub2e4.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\ubaa9\uc694\uc77c (\uc720\uc0b0\uc18c \uc6b4\ub3d9 + \uc0c1\uccb4 \uadfc\ub825 \uc6b4\ub3d9) \ub364\ubca8 \uc204\ub354 \ud504\ub808\uc2a4 (Dumbbell Shoulder Press)<br>\ubc29\ubc95: \ub450 \uc190\uc5d0 \ub364\ubca8\uc744 \uc7a1\uace0 \uc5b4\uae68 \ub192\uc774\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ub364\ubca8\uc744 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uba74\uc11c \ud314\uc744 \ucb49 \ud3b4\uc900\ub2e4. \ucc9c\ucc9c\ud788 \ub364\ubca8\uc744 \uc6d0\ub798 \uc704\uce58\ub85c \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \uc816\ud600\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758.<br><br>\ub364\ubca8 \ubc14\uc774\uc149 \uceec (Dumbbell Bicep Curl)<br>\ubc29\ubc95: \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \uc7a1\uace0, \uc190\ubc14\ub2e5\uc774 \uc55e\uc744 \ud5a5\ud558\uac8c \ud55c\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ub364\ubca8\uc744 \uc5b4\uae68 \ucabd\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ucc9c\ucc9c\ud788 \uc6d0\ub798 \uc704\uce58\ub85c \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uafc8\uce58\uac00 \ubab8 \uc606\uc5d0 \uace0\uc815\ub418\ub3c4\ub85d \uc720\uc9c0\ud558\uace0, \uc0c1\uccb4\uac00 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.<br><br>\ud2b8\ub77c\uc774\uc149 \ub525\uc2a4 (Tricep Dips)<br>\ubc29\ubc95: \ubca4\uce58\ub098 \uc758\uc790\uc5d0 \uc190\uc744 \uc9da\uace0, \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uc5b4 \uc5c9\ub369\uc774\ub97c \ubca4\uce58\uc5d0\uc11c \ub5a8\uc5b4\ub728\ub9b0\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \uc5c9\ub369\uc774\uac00 \ubc14\ub2e5 \ucabd\uc73c\ub85c \ub0b4\ub824\uac00\ub3c4\ub85d \ud55c\ub2e4. \ud314\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uafc8\uce58\ub97c \ub108\ubb34 \uae4a\uac8c \uad6c\ubd80\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud558\uace0, \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud55c\ub2e4.<br><br>\ub364\ubca8 \ub85c\uc6b0 (Dumbbell Row)<br>\ubc29\ubc95: \ud55c\ucabd \ubb34\ub98e\uc744 \ubca4\uce58\uc5d0 \uc62c\ub9ac\uace0, \ubc18\ub300\ucabd \ubc1c\uc740 \ubc14\ub2e5\uc5d0 \ub454\ub2e4.<br>\ud55c \uc190\uc73c\ub85c \ubca4\uce58\ub098 \ubc14\ub2e5\uc744 \uc9c0\ud0f1\ud558\uace0, \ub2e4\ub978 \uc190\uc73c\ub85c \ub364\ubca8\uc744 \uc7a1\uc544 \ud314\uafc8\uce58\ub97c \ub4a4\ub85c \ub2f9\uae34\ub2e4. \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub364\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ucc9c\ucc9c\ud788 \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uc758 \ud798\uc774 \uc544\ub2cc \ub4f1 \uadfc\uc721\uc73c\ub85c \ub364\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uac83\uc744 \uc758\uc2dd\ud558\uba70, \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc720\uc9c0.<br><br>\uc2a4\uce90\ud3f4\ub4dc \ub9ac\ud2b8\ub799\uc158 (Scapular Retraction)<br>\ubc29\ubc95: \ucca0\ubd09\uc5d0 \ub9e4\ub2ec\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc5b4\uae68\ub97c \uc544\ub798\ub85c \ub0b4\ub9ac\uace0 \uacac\uac11\uace8\uc744 \ubaa8\uc740\ub2e4. \ud314\uafc8\uce58\ub97c \uad7d\ud788\uc9c0 \uc54a\uace0 \uc5b4\uae68\uc640 \ub4f1\uc744 \uc774\uc6a9\ud574 \ubab8\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ub2e4\uc2dc \ucc9c\ucc9c\ud788 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uc744 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \uacac\uac11\uace8 \uc8fc\ubcc0\uc758 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud574 \ub3d9\uc791\uc744 \uc218\ud589.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\uae08\uc694\uc77c (\uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d + \uc720\uc0b0\uc18c \uc6b4\ub3d9) \uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d<br>\ubc29\ubc95:<br>\ubaa9, \uc5b4\uae68, \ud314, \ud5c8\ub9ac, \ub2e4\ub9ac \ub4f1 \uc8fc\uc694 \uadfc\uc721\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\uba70 \ubd80\ub4dc\ub7fd\uac8c \ub298\ub824\uc900\ub2e4.<br>\uac01 \ubd80\uc704\ub97c 10~15\ucd08\uac04 \ucc9c\ucc9c\ud788 \ub298\ub824\uc8fc\uba70, \ubb34\ub9ac\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc808\ud55c\ub2e4.<br>\uc8fc\uc758\uc0ac\ud56d: \uadfc\uc721\uc774 \ub2f9\uae30\ub294 \ub290\ub08c\uc774 \ub4e4 \uc815\ub3c4\ub85c\ub9cc \ud558\uba70, \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uba74 \uac15\ub3c4\ub97c \ub0ae\ucd98\ub2e4.<br><br>\uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd (Interval Training)<br>\ubc29\ubc95:<br>2\ubd84 \ub3d9\uc548 \ucc9c\ucc9c\ud788 \uac77\uace0, 1\ubd84 \ub3d9\uc548 \ube60\ub974\uac8c \uac77\uae30(\ub610\ub294 \uc870\uae45)\ub97c \ubc18\ubcf5\ud55c\ub2e4.<br>\uc774\ub7ec\ud55c \ud328\ud134\uc744 5~10\ud68c \ubc18\ubcf5\ud55c\ub2e4.<br>\uc8fc\uc758\uc0ac\ud56d: \uc790\uc2e0\uc758 \uccb4\ub825\uc5d0 \ub9de\ucdb0 \uac77\uae30\uc640 \ube60\ub974\uac8c \uac77\uae30\uc758 \uac15\ub3c4\ub97c \uc870\uc808\ud558\uba70, \ubb34\ub9ac\ud558\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\ud1a0\uc694\uc77c (\uadfc\ub825 \uc11c\ud0b7 \ud2b8\ub808\uc774\ub2dd) \ubc84\ud53c \ud14c\uc2a4\ud2b8 (Burpee Test)<br>\ubc29\ubc95: \uc11c\uc11c \uc2dc\uc791\ud558\uc5ec, \ub450 \uc190\uc744 \ubc14\ub2e5\uc5d0 \uc9da\uace0 \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ubed7\uc5b4 \ud478\uc26c\uc5c5 \uc790\uc138\ub97c \ub9cc\ub4e0\ub2e4. \ud478\uc26c\uc5c5\uc744 \ud55c \ud6c4, \ub2e4\ub9ac\ub97c \ub2e4\uc2dc \uc55e\uc73c\ub85c \uac00\uc838\uc640 \uc810\ud504\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ub3d9\uc791\uc744 \ube60\ub974\uac8c \ud558\uc9c0\ub9cc \uc815\ud655\ud55c \uc790\uc138\ub85c \uc218\ud589.<br><br>\ud478\uc26c\uc5c5 &amp; \ub85c\uc6b0 (Push-up &amp; Row)<br>\ubc29\ubc95: \ud478\uc26c\uc5c5 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec, \ud478\uc26c\uc5c5\uc744 \ud55c \ud6c4 \ud55c\ucabd \uc190\uc73c\ub85c \ub364\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub824 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae34\ub2e4. \ub2e4\uc2dc \uc6d0\uc704\uce58\ub85c \ub3cc\uc544\uc640 \ubc18\ub300\ucabd \uc190\uc73c\ub85c \ub3d9\uc77c\ud558\uac8c \ubc18\ubcf5\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubab8\uc758 \uc911\uc2ec\uc744 \uc720\uc9c0\ud558\uace0, \uc0c1\uccb4\uac00 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4.<br><br>\uc810\ud504 \uc2a4\ucffc\ud2b8 (Jump Squat)<br>\ubc29\ubc95: \uae30\ubcf8 \uc2a4\ucffc\ud2b8 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba74\uc11c \ubb34\ub98e\uc744 \uad7d\ud78c\ub2e4. \uc549\uc740 \uc790\uc138\uc5d0\uc11c \ub2e4\ub9ac\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc810\ud504\ub97c \ud55c\ub2e4.<br>\uc810\ud504 \ud6c4 \ubd80\ub4dc\ub7fd\uac8c \ubb34\ub98e\uc744 \uad7d\ud600 \ucc29\uc9c0\ud558\uba70 \ub2e4\uc2dc \uc2a4\ucffc\ud2b8 \uc790\uc138\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ucc29\uc9c0 \uc2dc \ucda9\uaca9\uc744 \ucd5c\uc18c\ud654\ud558\ub3c4\ub85d \ubb34\ub98e\uc744 \ubd80\ub4dc\ub7fd\uac8c \uad7d\ud788\uace0, \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc808.<br>\ud50c\ub7ad\ud06c \ud22c \ud478\uc26c\uc5c5 (Plank to Push-up)<br><br>\ubc29\ubc95: \ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec, \ud55c \ud314\uc529 \ubc88\uac08\uc544\uac00\uba70 \uc190\ubc14\ub2e5\uc744 \uc9da\uc5b4 \ud478\uc26c\uc5c5 \uc790\uc138\ub85c \uc804\ud658\ud55c\ub2e4. \ub2e4\uc2dc \ud55c \ud314\uc529 \ud314\uafc8\uce58\ub97c \uad7d\ud600 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \uc5c9\ub369\uc774\uc640 \ud5c8\ub9ac\ub97c \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uace0, \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc900\ub2e4.<br><br>\ub124\uac70\ud2f0\ube0c \ud480\uc5c5 (Negative Pull-up)<br>\ubc29\ubc95: \ucca0\ubd09\uc5d0 \uc810\ud504\ud558\uc5ec \ud131\uc774 \ucca0\ubd09 \uc704\uc5d0 \uc704\uce58\ud558\ub3c4\ub85d \ud55c\ub2e4. \ucc9c\ucc9c\ud788 \ud314\uc744 \ud3b4\uba70 \ub0b4\ub824\uc628\ub2e4. \uc774\ub54c \ucd5c\ub300\ud55c \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \uc0c1\uccb4\ub97c \uace7\uac8c \uc720\uc9c0\ud558\uba70, \ubc18\ub3d9\uc744 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc628\ub2e4<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\uc77c\uc694\uc77c (\ud734\uc2dd \ub610\ub294 \uac00\ubcbc\uc6b4 \ud65c\ub3d9) \uc694\uac00 \ub610\ub294 \uc2a4\ud2b8\ub808\uce6d<br>\ubc29\ubc95:<br>\uac04\ub2e8\ud55c \uc694\uac00 \uc790\uc138\ub098 \uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a8\ub2e4.<br>10~15\ubd84\uac04 \ud638\ud761\uc744 \ucc9c\ucc9c\ud788 \uc870\uc808\ud558\uba70 \uc2a4\ud2b8\ub808\uce6d\ud55c\ub2e4.<br>\uc8fc\uc758\uc0ac\ud56d: \uacfc\ub3c4\ud558\uac8c \ub298\ub9ac\uac70\ub098 \ubb34\ub9ac\ud55c \uc790\uc138\ub294 \ud53c\ud558\uace0, \uadfc\uc721\uc5d0 \uc790\uadf9\uc774 \uc62c \uc815\ub3c4\ub85c\ub9cc \uc218\ud589.<br><br>\uc0b0\ucc45<br>\ubc29\ubc95:<br>\uac00\ubcbc\uc6b4 \uac78\uc74c\uc73c\ub85c 30\ubd84 \uc815\ub3c4 \uc0b0\ucc45\ud55c\ub2e4.<br>\uc8fc\ubcc0 \ud658\uacbd\uc744 \ucc9c\ucc9c\ud788 \uc990\uae30\uba70 \ub9ac\ub4ec\uac10 \uc788\uac8c \uac77\ub294\ub2e4.<br>\uc8fc\uc758\uc0ac\ud56d: \ubc1c\ubc14\ub2e5\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ucfe0\uc158\uac10 \uc788\ub294 \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud55c\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc6d4\uc694\uc77c (\uc804\uc2e0 \uadfc\ub825 \uc6b4\ub3d9) \uc2a4\ucffc\ud2b8 (Squat)\ubc29\ubc95: \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc120\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba74\uc11c \ubb34\ub98e\uc744 \uad7d\ud600 \uc549\ub294 \uc790\uc138\ub97c \ucde8\ud55c\ub2e4. \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70 \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\uac8c \ud55c\ub2e4.\uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc6d0\ub798 \uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0, \ubb34\ub98e\uc774 \uc548\ucabd\uc774\ub098 \ubc14\uae65\ucabd\uc73c\ub85c \uce58\uc6b0\uce58\uc9c0 \uc54a\uac8c \uc720\uc9c0. \ud478\uc26c\uc5c5 (Push-up)\ubc29\ubc95: \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c \uc190\uc744 \uc9da\uace0 \uc5ce\ub4dc\ub9b0\ub2e4. \ubab8\uc744 \uace7\uac8c \uc720\uc9c0\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad7d\ud600 \uac00\uc2b4\uc774 \ubc14\ub2e5\uc5d0 \uac00\uae4c\uc6cc\uc9c8 \ub54c\uae4c\uc9c0 \ub0b4\ub824\uac04\ub2e4. \ud314\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uc544\ub798\ub85c \ucc98\uc9c0\uac70\ub098 \uc5c9\ub369\uc774\uac00 \uc704\ub85c \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0. \ubca4\ud2b8\uc624\ubc84 \ub85c\uc6b0 (Bent-over Row)\ubc29\ubc95: \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc57d\uac04 \ubb34\ub98e\uc744 \uad7d\ud78c\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba74\uc11c \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc778\ub2e4. \ub364\ubca8\uc774\ub098 \ubc34\ub4dc\ub97c \uc591\uc190\uc5d0 \ub4e4\uace0, \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ub364\ubca8\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub04c\uc5b4\uc62c\ub9b0\ub2e4. \ub2e4\uc2dc \ud314\uc744 \ub0b4\ub824 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \uc0c1\uccb4\ub97c \uace0\uc815\ud558\uace0 \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\uac8c \ud55c\ub2e4. \ud50c\ub7ad\ud06c (Plank)\ubc29\ubc95: \ud314\uafc8\uce58\ub97c \uc5b4\uae68 \uc544\ub798\uc5d0 \uc704\uce58\uc2dc\ud0a4\uace0, \ud314\uafc8\uce58\uc640 \ubc1c\uac00\ub77d\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud55c\ub2e4.\ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uba70, \uc5c9\ub369\uc774\uac00 \uc704\ub85c \uc62c\ub77c\uac00\uac70\ub098 \uc544\ub798\ub85c \ucc98\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.\uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70 \ud638\ud761\uc744 \uace0\ub974\uac8c \ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. \uc5b4\uc2dc\uc2a4\ud2b8 \ud480\uc5c5 (Assisted Pull-up)\ubc29\ubc95: \uc5b4\uc2dc\uc2a4\ud2b8 \ud480\uc5c5 \uba38\uc2e0\uc774\ub098 \ubc34\ub4dc\ub97c \uc774\uc6a9\ud574, \ud3c9\uc18c\ubcf4\ub2e4 \uac00\ubcbc\uc6b4 \uccb4\uc911\uc73c\ub85c \ud131\uac78\uc774\ub97c \uc2dc\ub3c4\ud55c\ub2e4. \ud480\uc5c5 \ub3d9\uc791\uc744 \uc218\ud589\ud558\uba70 \uc704\ub85c \uc62c\ub77c\uac08 \ub54c \ub4f1 \uadfc\uc721\uc5d0 \ud798\uc744 \uc9d1\uc911\uc2dc\ud0a8\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \ub4f1 \uadfc\uc721\uc744 \uc774\uc6a9\ud574 \uc62c\ub77c\uac00\ub3c4\ub85d \uc758\uc2dd\ud558\uba70, \ubc18\ub3d9\uc744 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4. \ud654\uc694\uc77c (\uc720\uc0b0\uc18c \uc6b4\ub3d9 + \ud558\uccb4 \uadfc\ub825 \uc6b4\ub3d9) \ub7f0\uc9c0 (Lunge)\ubc29\ubc95: \ub450 \ubc1c\uc744 \ubaa8\uc73c\uace0 \uc120\ub2e4. \ud55c \ubc1c\uc744 \uc55e\uc73c\ub85c \ub0b4\ubc00\uace0 \ubb34\ub98e\uc744 \uad7d\ud600 \uc55e\ucabd \ub2e4\ub9ac\uc758 \ud5c8\ubc85\uc9c0\uac00 \ubc14\ub2e5\uacfc \ud3c9\ud589\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4. \ub4a4\ucabd \ub2e4\ub9ac\uc758 \ubb34\ub98e\uc740 \ubc14\ub2e5\uc5d0 \uac00\uae5d\uac8c \uc720\uc9c0\ud558\uba70, \ub2e4\uc2dc \uc6d0\uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \ud558\uba70, \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. \ub808\uadf8 \ud504\ub808\uc2a4 (Leg Press)\ubc29\ubc95: \ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc5d0 \uc549\uc544 \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ubc1c\ud310\uc5d0 \uc62c\ub9b0\ub2e4. \ubb34\ub98e\uc744 \ucc9c\ucc9c\ud788 \uad7d\ud600 \ubc1c\ud310\uc744 \ub0b4\ub9b0\ub2e4. \ub2e4\ub9ac\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ubc1c\ud310\uc744 \ubc00\uc5b4 \uc62c\ub9b0\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uba38\uc2e0\uc5d0 \uace0\uc815\ub418\ub3c4\ub85d \ud558\uace0, \ubb34\ub98e\uc774 \ub108\ubb34 \uae4a\uac8c \uad7d\ud600\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc808\ud55c\ub2e4. \uce74\ud504 \ub808\uc774\uc988 (Calf Raise)\ubc29\ubc95: \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc11c\uc11c, \ubc1c\ub05d\uc5d0 \uccb4\uc911\uc744 \uc2e3\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ucd5c\ub300\ud55c \uc62c\ub9b0 \ud6c4, \ucc9c\ucc9c\ud788 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub2e4\uc2dc \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ub3d9\uc791\uc744 \ucc9c\ucc9c\ud788 \uc218\ud589\ud558\uba70 \ubc1c\ub05d\uc5d0 \uccb4\uc911\uc744 \uc9d1\uc911\uc2dc\ud0a8\ub2e4. \ub808\uadf8 \ub808\uc774\uc988 (Leg Raise)\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ub450 \uc190\uc744 \uc5c9\ub369\uc774 \uc606\uc5d0 \ub193\ub294\ub2e4.\uc591 \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub824 \ubc14\ub2e5\uacfc \uc218\uc9c1\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4. \ucc9c\ucc9c\ud788 \ub2e4\ub9ac\ub97c \ub2e4\uc2dc \ubc14\ub2e5 \ucabd\uc73c\ub85c \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \ubc14\ub2e5\uc5d0\uc11c \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \ud558\ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \uc2dc\ud2f0\ub4dc \ub7ec\uc2dc\uc548 \ud2b8\uc704\uc2a4\ud2b8 (Seated Russian Twist)\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \uc549\uc544 \ubb34\ub98e\uc744 \uc138\uc6b0\uace0, \ubc1c\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.\uc591\uc190\uc744 \ubaa8\uc544 \ubab8\uc744 \uc88c\uc6b0\ub85c \ub3cc\ub9ac\uba70 \uc190\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\ub3c4\ub85d \ud55c\ub2e4.\ud5c8\ub9ac\uac00 \ubc14\ub2e5 \ucabd\uc73c\ub85c \uae30\uc6b8\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0 \uc790\uc138\ub97c \uc720\uc9c0\ud55c\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ube44\ud2c0 \ub54c \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0 \ucc9c\ucc9c\ud788 \uc218\ud589\ud55c\ub2e4. \uc218\uc694\uc77c (\ucf54\uc5b4 \uac15\ud654 \uc6b4\ub3d9) \ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 (Mountain Climber)\ubc29\ubc95: \ud478\uc26c\uc5c5 \uc790\uc138\ub97c \ucde8\ud55c\ub2e4. \ud55c\ucabd \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae34\ub2e4. \ubb34\ub98e\uc744 \uc81c\uc790\ub9ac\ub85c \ub3cc\ub9ac\uba70 \ubc18\ub300\ucabd \ubb34\ub98e\uc744 \ub2f9\uaca8 \ubc18\ubcf5\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubab8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uba70 \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc900\ub2e4. \ubc14\uc774\uc2dc\ud074 \ud06c\ub7f0\uce58 (Bicycle Crunch)\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \uc190\uc744 \uba38\ub9ac \ub4a4\uc5d0 \ub454\ub2e4. \uc591\ub2e4\ub9ac\ub97c \uacf5\uc911\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \ud55c\ucabd \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae30\uba70 \ubc18\ub300\ucabd \ud314\uafc8\uce58\uac00 \ubb34\ub98e\uc744 \ud5a5\ud558\ub3c4\ub85d \ubab8\uc744 \ube44\ud2bc\ub2e4. \ubc18\ub300\ucabd\ub3c4 \ub3d9\uc77c\ud558\uac8c \ubc18\ubcf5\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubcf5\uadfc\uc758 \ud798\uc73c\ub85c \ubab8\uc744 \ube44\ud2c0\uace0, \ud5c8\ub9ac\uac00 \ubc14\ub2e5\uc5d0\uc11c \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. \uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c (Side Plank)\ubc29\ubc95: \uc606\uc73c\ub85c \ub204\uc6cc \ud314\uafc8\uce58\ub97c \uc5b4\uae68 \uc544\ub798\uc5d0 \uc704\uce58\uc2dc\ud0a4\uace0, \ud314\uafc8\uce58\uc640 \ubc1c \uc606\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud55c\ub2e4. \ubab8\uc744 \uace7\uac8c \uc720\uc9c0\ud558\uba70, \uc5c9\ub369\uc774\uac00 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub824\uac00\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0, \uc5c9\ub369\uc774\uac00 \ucc98\uc9c0\uc9c0 \uc54a\uac8c \ud55c\ub2e4. \ube0c\ub9bf\uc9c0 (Bridge)\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ubd99\uc778\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub824 \ubb34\ub98e\uacfc \uc5b4\uae68\uac00 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4. \uc5c9\ub369\uc774\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ucd5c\ub300\ud55c \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4. \uc778\ubc84\ud2f0\ub4dc \ub85c\uc6b0 (Inverted Row)\ubc29\ubc95: \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ub0ae\uac8c \uc704\uce58\ud55c \ucca0\ubd09\uc774\ub098 \ubc34\ub4dc\ub97c \uc7a1\ub294\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9ac\uba70 \uac00\uc2b4\uc774 \ucca0\ubd09 \ucabd\uc73c\ub85c \uac00\uae4c\uc6cc\uc9c0\ub3c4\ub85d \ub2f9\uae34\ub2e4. \ucc9c\ucc9c\ud788 \ud314\uc744 \ud3b4\uba70 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc8fc\uace0, \uac00\uc2b4\uc774 \ucca0\ubd09\uc5d0 \uac00\uae4c\uc6cc\uc9c0\ub3c4\ub85d \ub2f9\uae34\ub2e4. \ubaa9\uc694\uc77c (\uc720\uc0b0\uc18c \uc6b4\ub3d9 + \uc0c1\uccb4 \uadfc\ub825 \uc6b4\ub3d9) \ub364\ubca8 \uc204\ub354 \ud504\ub808\uc2a4 (Dumbbell Shoulder Press)\ubc29\ubc95: \ub450 \uc190\uc5d0 \ub364\ubca8\uc744 \uc7a1\uace0 \uc5b4\uae68 \ub192\uc774\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ub364\ubca8\uc744 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uba74\uc11c \ud314\uc744 \ucb49 \ud3b4\uc900\ub2e4. \ucc9c\ucc9c\ud788 \ub364\ubca8\uc744 \uc6d0\ub798 \uc704\uce58\ub85c \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \uc816\ud600\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758. \ub364\ubca8 \ubc14\uc774\uc149 \uceec (Dumbbell Bicep Curl)\ubc29\ubc95: \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \uc7a1\uace0, \uc190\ubc14\ub2e5\uc774 \uc55e\uc744 \ud5a5\ud558\uac8c \ud55c\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ub364\ubca8\uc744 \uc5b4\uae68 \ucabd\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ucc9c\ucc9c\ud788 \uc6d0\ub798 \uc704\uce58\ub85c \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uafc8\uce58\uac00 \ubab8 \uc606\uc5d0 \uace0\uc815\ub418\ub3c4\ub85d \uc720\uc9c0\ud558\uace0, \uc0c1\uccb4\uac00 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. \ud2b8\ub77c\uc774\uc149 \ub525\uc2a4 (Tricep Dips)\ubc29\ubc95: \ubca4\uce58\ub098 \uc758\uc790\uc5d0 \uc190\uc744 \uc9da\uace0, \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uc5b4 \uc5c9\ub369\uc774\ub97c \ubca4\uce58\uc5d0\uc11c \ub5a8\uc5b4\ub728\ub9b0\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \uc5c9\ub369\uc774\uac00 \ubc14\ub2e5 \ucabd\uc73c\ub85c \ub0b4\ub824\uac00\ub3c4\ub85d \ud55c\ub2e4. \ud314\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uafc8\uce58\ub97c \ub108\ubb34 \uae4a\uac8c \uad6c\ubd80\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud558\uace0, \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud55c\ub2e4. \ub364\ubca8 \ub85c\uc6b0 (Dumbbell Row)\ubc29\ubc95: \ud55c\ucabd \ubb34\ub98e\uc744 \ubca4\uce58\uc5d0 \uc62c\ub9ac\uace0, \ubc18\ub300\ucabd \ubc1c\uc740 \ubc14\ub2e5\uc5d0 \ub454\ub2e4.\ud55c \uc190\uc73c\ub85c \ubca4\uce58\ub098 \ubc14\ub2e5\uc744 \uc9c0\ud0f1\ud558\uace0, \ub2e4\ub978 \uc190\uc73c\ub85c \ub364\ubca8\uc744 \uc7a1\uc544 \ud314\uafc8\uce58\ub97c \ub4a4\ub85c \ub2f9\uae34\ub2e4. \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub364\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ucc9c\ucc9c\ud788 \ub0b4\ub9b0\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uc758 \ud798\uc774 \uc544\ub2cc \ub4f1 \uadfc\uc721\uc73c\ub85c \ub364\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uac83\uc744 \uc758\uc2dd\ud558\uba70, \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc720\uc9c0. \uc2a4\uce90\ud3f4\ub4dc \ub9ac\ud2b8\ub799\uc158 (Scapular Retraction)\ubc29\ubc95: \ucca0\ubd09\uc5d0 \ub9e4\ub2ec\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc5b4\uae68\ub97c \uc544\ub798\ub85c \ub0b4\ub9ac\uace0 \uacac\uac11\uace8\uc744 \ubaa8\uc740\ub2e4. \ud314\uafc8\uce58\ub97c \uad7d\ud788\uc9c0 \uc54a\uace0 \uc5b4\uae68\uc640 \ub4f1\uc744 \uc774\uc6a9\ud574 \ubab8\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ub2e4\uc2dc \ucc9c\ucc9c\ud788 \uc6d0\ub798 \uc704\uce58\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ud314\uc744 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \uacac\uac11\uace8 \uc8fc\ubcc0\uc758 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud574 \ub3d9\uc791\uc744 \uc218\ud589. \uae08\uc694\uc77c (\uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d + \uc720\uc0b0\uc18c \uc6b4\ub3d9) \uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d\ubc29\ubc95:\ubaa9, \uc5b4\uae68, \ud314, \ud5c8\ub9ac, \ub2e4\ub9ac \ub4f1 \uc8fc\uc694 \uadfc\uc721\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\uba70 \ubd80\ub4dc\ub7fd\uac8c \ub298\ub824\uc900\ub2e4.\uac01 \ubd80\uc704\ub97c 10~15\ucd08\uac04 \ucc9c\ucc9c\ud788 \ub298\ub824\uc8fc\uba70, \ubb34\ub9ac\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc808\ud55c\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \uadfc\uc721\uc774 \ub2f9\uae30\ub294 \ub290\ub08c\uc774 \ub4e4 \uc815\ub3c4\ub85c\ub9cc \ud558\uba70, \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uba74 \uac15\ub3c4\ub97c \ub0ae\ucd98\ub2e4. \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd (Interval Training)\ubc29\ubc95:2\ubd84 \ub3d9\uc548 \ucc9c\ucc9c\ud788 \uac77\uace0, 1\ubd84 \ub3d9\uc548 \ube60\ub974\uac8c \uac77\uae30(\ub610\ub294 \uc870\uae45)\ub97c \ubc18\ubcf5\ud55c\ub2e4.\uc774\ub7ec\ud55c \ud328\ud134\uc744 5~10\ud68c \ubc18\ubcf5\ud55c\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \uc790\uc2e0\uc758 \uccb4\ub825\uc5d0 \ub9de\ucdb0 \uac77\uae30\uc640 \ube60\ub974\uac8c \uac77\uae30\uc758 \uac15\ub3c4\ub97c \uc870\uc808\ud558\uba70, \ubb34\ub9ac\ud558\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. \ud1a0\uc694\uc77c (\uadfc\ub825 \uc11c\ud0b7 \ud2b8\ub808\uc774\ub2dd) \ubc84\ud53c \ud14c\uc2a4\ud2b8 (Burpee Test)\ubc29\ubc95: \uc11c\uc11c \uc2dc\uc791\ud558\uc5ec, \ub450 \uc190\uc744 \ubc14\ub2e5\uc5d0 \uc9da\uace0 \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ubed7\uc5b4 \ud478\uc26c\uc5c5 \uc790\uc138\ub97c \ub9cc\ub4e0\ub2e4. \ud478\uc26c\uc5c5\uc744 \ud55c \ud6c4, \ub2e4\ub9ac\ub97c \ub2e4\uc2dc \uc55e\uc73c\ub85c \uac00\uc838\uc640 \uc810\ud504\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ub3d9\uc791\uc744 \ube60\ub974\uac8c \ud558\uc9c0\ub9cc \uc815\ud655\ud55c \uc790\uc138\ub85c \uc218\ud589. \ud478\uc26c\uc5c5 &amp; \ub85c\uc6b0 (Push-up &amp; Row)\ubc29\ubc95: \ud478\uc26c\uc5c5 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec, \ud478\uc26c\uc5c5\uc744 \ud55c \ud6c4 \ud55c\ucabd \uc190\uc73c\ub85c \ub364\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub824 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae34\ub2e4. \ub2e4\uc2dc \uc6d0\uc704\uce58\ub85c \ub3cc\uc544\uc640 \ubc18\ub300\ucabd \uc190\uc73c\ub85c \ub3d9\uc77c\ud558\uac8c \ubc18\ubcf5\ud55c\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ubab8\uc758 \uc911\uc2ec\uc744 \uc720\uc9c0\ud558\uace0, \uc0c1\uccb4\uac00 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4. \uc810\ud504 \uc2a4\ucffc\ud2b8 (Jump Squat)\ubc29\ubc95: \uae30\ubcf8 \uc2a4\ucffc\ud2b8 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba74\uc11c \ubb34\ub98e\uc744 \uad7d\ud78c\ub2e4. \uc549\uc740 \uc790\uc138\uc5d0\uc11c \ub2e4\ub9ac\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uc810\ud504\ub97c \ud55c\ub2e4.\uc810\ud504 \ud6c4 \ubd80\ub4dc\ub7fd\uac8c \ubb34\ub98e\uc744 \uad7d\ud600 \ucc29\uc9c0\ud558\uba70 \ub2e4\uc2dc \uc2a4\ucffc\ud2b8 \uc790\uc138\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \ucc29\uc9c0 \uc2dc \ucda9\uaca9\uc744 \ucd5c\uc18c\ud654\ud558\ub3c4\ub85d \ubb34\ub98e\uc744 \ubd80\ub4dc\ub7fd\uac8c \uad7d\ud788\uace0, \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc808.\ud50c\ub7ad\ud06c \ud22c \ud478\uc26c\uc5c5 (Plank to Push-up) \ubc29\ubc95: \ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec, \ud55c \ud314\uc529 \ubc88\uac08\uc544\uac00\uba70 \uc190\ubc14\ub2e5\uc744 \uc9da\uc5b4 \ud478\uc26c\uc5c5 \uc790\uc138\ub85c \uc804\ud658\ud55c\ub2e4. \ub2e4\uc2dc \ud55c \ud314\uc529 \ud314\uafc8\uce58\ub97c \uad7d\ud600 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \ub3cc\uc544\uac04\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \uc5c9\ub369\uc774\uc640 \ud5c8\ub9ac\ub97c \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uace0, \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\uadfc\uc5d0 \ud798\uc744 \uc900\ub2e4. \ub124\uac70\ud2f0\ube0c \ud480\uc5c5 (Negative Pull-up)\ubc29\ubc95: \ucca0\ubd09\uc5d0 \uc810\ud504\ud558\uc5ec \ud131\uc774 \ucca0\ubd09 \uc704\uc5d0 \uc704\uce58\ud558\ub3c4\ub85d \ud55c\ub2e4. \ucc9c\ucc9c\ud788 \ud314\uc744 \ud3b4\uba70 \ub0b4\ub824\uc628\ub2e4. \uc774\ub54c \ucd5c\ub300\ud55c \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uc8fc\uc758\uc0ac\ud56d: \uc0c1\uccb4\ub97c \uace7\uac8c \uc720\uc9c0\ud558\uba70, \ubc18\ub3d9\uc744 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc628\ub2e4 \uc77c\uc694\uc77c (\ud734\uc2dd \ub610\ub294 \uac00\ubcbc\uc6b4 \ud65c\ub3d9) \uc694\uac00 \ub610\ub294 \uc2a4\ud2b8\ub808\uce6d\ubc29\ubc95:\uac04\ub2e8\ud55c \uc694\uac00 \uc790\uc138\ub098 \uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a8\ub2e4.10~15\ubd84\uac04 \ud638\ud761\uc744 \ucc9c\ucc9c\ud788 \uc870\uc808\ud558\uba70 \uc2a4\ud2b8\ub808\uce6d\ud55c\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \uacfc\ub3c4\ud558\uac8c \ub298\ub9ac\uac70\ub098 \ubb34\ub9ac\ud55c \uc790\uc138\ub294 \ud53c\ud558\uace0, \uadfc\uc721\uc5d0 \uc790\uadf9\uc774 \uc62c \uc815\ub3c4\ub85c\ub9cc \uc218\ud589. \uc0b0\ucc45\ubc29\ubc95:\uac00\ubcbc\uc6b4 \uac78\uc74c\uc73c\ub85c 30\ubd84 \uc815\ub3c4 \uc0b0\ucc45\ud55c\ub2e4.\uc8fc\ubcc0 \ud658\uacbd\uc744 \ucc9c\ucc9c\ud788 \uc990\uae30\uba70 \ub9ac\ub4ec\uac10 \uc788\uac8c \uac77\ub294\ub2e4.\uc8fc\uc758\uc0ac\ud56d: \ubc1c\ubc14\ub2e5\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ucfe0\uc158\uac10 \uc788\ub294 \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud55c\ub2e4.<\/p>\n","protected":false},"author":2,"featured_media":2653,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[163,157,160,161,159],"class_list":["post-2651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-163","tag-157","tag-160","tag-161","tag-159"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/tippang.com\/index.php?rest_route=\/wp\/v2\/posts\/2651","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tippang.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tippang.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tippang.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/tippang.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2651"}],"version-history":[{"count":3,"href":"https:\/\/tippang.com\/index.php?rest_route=\/wp\/v2\/posts\/2651\/revisions"}],"predecessor-version":[{"id":2658,"href":"https:\/\/tippang.com\/index.php?rest_route=\/wp\/v2\/posts\/2651\/revisions\/2658"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tippang.com\/index.php?rest_route=\/wp\/v2\/media\/2653"}],"wp:attachment":[{"href":"https:\/\/tippang.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tippang.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tippang.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}