{"id":41443,"date":"2024-11-07T06:59:14","date_gmt":"2024-11-07T06:59:14","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41443"},"modified":"2024-11-26T06:36:38","modified_gmt":"2024-11-26T06:36:38","slug":"2-%ec%97%89%eb%8d%a9%ec%9d%b4-%ea%b7%bc%ec%9c%a1%ec%9d%84-%ea%b0%95%ed%99%94%ed%95%98%eb%8a%94-%eb%8c%80%ed%91%9c-%ec%9a%b4%eb%8f%99-%ed%9e%99-%ec%8a%a4%eb%9f%ac%ec%8a%a4%ed%8a%b8-%ec%97%89%eb%8d%a9","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41443\/","title":{"rendered":"2.\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ud799 \uc2a4\ub7ec\uc2a4\ud2b8  \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc0ac\uc6a9\ud558\ub294 \uc6b4\ub3d9"},"content":{"rendered":"<h2>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ud799 \uc2a4\ub7ec\uc2a4\ud2b8<\/h2>\n<p>\n    \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc2e0\uccb4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc73c\ub85c, \ud558\uccb4\uc758 \uc548\uc815\uc131, \uade0\ud615 \ubc0f \ud798\uc744 \uae30\ub974\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ud604\ub300\uc778\uc758 \uc0dd\ud65c \ud328\ud134\uc740 \uc885\uc885 \uc6b4\ub3d9 \ubd80\uc871\uc744 \ucd08\ub798\ud558\uace0, \uc774\ub85c \uc778\ud574 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ud798\uc744 \uc783\uac8c \ub9cc\ub4ed\ub2c8\ub2e4. \uadf8\ub7f4 \ub54c \ud544\uc694\ud55c \uc6b4\ub3d9\uc774 \ubc14\ub85c \ud799 \uc2a4\ub7ec\uc2a4\ud2b8(Hip Thrust)\uc785\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\uc758 \ud6a8\uacfc, \uc62c\ubc14\ub978 \uc2e4\ud589 \ubc29\ubc95, \uc8fc\uc758 \uc0ac\ud56d, \uc6b4\ub3d9 \ub8e8\ud2f4 \ubc0f \ud5ec\uc2a4\uc7a5\uc5d0\uc11c\uc758 \ud65c\uc6a9\ubc95\uc5d0 \ub300\ud574 \uc790\uc138\ud788 \uc124\uba85\ud558\uaca0\uc2b5\ub2c8\ub2e4.\n<\/p>\n<h3>\ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub780 \ubb34\uc5c7\uc778\uac00?<\/h3>\n<p>\n    \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc0ac\uc6a9\ud558\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\uc790 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc758 \uc77c\uc885\uc73c\ub85c, \uc8fc\ub85c \ub300\ub454\uadfc(gluteus maximus)\uacfc \ub300\ud1f4\uc774\ub450\uadfc(hamstrings)\uc744 \uac15\uc870\ud558\uc5ec \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ubc14\ub2e5\uc5d0 \ub215\uace0 \ub4f1\uc744 \uc9c0\uc9c0\ub300\uc5d0 \uc62c\ub9b0 \ub2e4\uc74c, \uc5c9\ub369\uc774\ub97c \uc62c\ub9ac\ub294 \uacfc\uc815\uc744 \ud1b5\ud574 \ud615\uc131\ub429\ub2c8\ub2e4.\n<\/p>\n<h3>\ud799 \uc2a4\ub7ec\uc2a4\ud2b8\uc758 \ud6a8\uacfc<\/h3>\n<ul>\n<li><strong>\uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654:<\/strong> \ub300\ub454\uadfc\uacfc \uc911\ub454\uadfc\uc758 \ud65c\uc131\ud654\ub97c \ud1b5\ud574 \ud0c4\ub825 \uc788\ub294 \uc5c9\ub369\uc774 \ub9cc\ub4e4\uae30.<\/li>\n<li><strong>\uccb4\ud615 \uac1c\uc120:<\/strong> \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub294 \uccb4\ud615\uc744 \uac1c\uc120\ud558\uace0 \ud5c8\ub9ac \ub77c\uc778\uc744 \uac15\uc870\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcf5\uadfc \uadfc\uc721 \uac15\ud654:<\/strong> \uc62c\ubc14\ub978 \uc790\uc138\uc5d0\uc11c \uc218\ud589\ud560 \uacbd\uc6b0, \ubcf5\ubd80 \uadfc\uc721\ub3c4 \ud568\uaed8 \uc0ac\uc6a9\ud558\uac8c \ub418\uc5b4 \ubcf5\uadfc \uac15\ud654 \ud6a8\uacfc\ub3c4 \ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc6b4\ub3d9 \uc131\ub2a5 \ud5a5\uc0c1:<\/strong> \ud558\uccb4 \ud798\uc774 \uc99d\uac00\ud558\uba74\uc11c \uc2a4\ud504\ub9b0\ud2b8, \uc810\ud504\uc640 \uac19\uc740 \ud65c\ub3d9\uc801\uc778 \uc6b4\ub3d9\uc5d0\uc11c\ub3c4 \uc131\ub2a5\uc774 \uac1c\uc120\ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd80\uc0c1 \uc608\ubc29:<\/strong> \ud575\uc2ec \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ubb34\ub98e \ubc0f \ud5c8\ub9ac \ubd80\uc0c1\uc758 \uc704\ud5d8\uc744 \uc904\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc62c\ubc14\ub978 \ud799 \uc2a4\ub7ec\uc2a4\ud2b8 \uc218\ud589 \ubc29\ubc95<\/h3>\n<ol>\n<li>\n<strong>\uc2dc\uc791 \uc790\uc138:<\/strong> \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub215\uc2b5\ub2c8\ub2e4. \uc5b4\uae68\ub294 \ubca4\uce58 \ub610\ub294 \uc9c0\uc9c0\ub300\uc5d0 \uae30\ub300\uace0, \ubb34\ub98e\uc740 90\ub3c4 \uac01\ub3c4\ub85c \uad7d\ud799\ub2c8\ub2e4. \ubc1c\uc740 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \ubc1c\ubc14\ub2e5\uc740 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub450\uc5b4\uc57c \ud569\ub2c8\ub2e4.\n    <\/li>\n<li>\n<strong>\uc5c9\ub369\uc774 \uc62c\ub9ac\uae30:<\/strong> \ucf54\uc5b4\ub97c \ud65c\uc131\ud654\ud558\uace0, \uc5c9\ub369\uc774\ub97c \ubc14\ub2e5\uc5d0\uc11c \ub4e4\uc5b4\uc62c\ub9ac\uba70 \ud558\ubc18\uc2e0\uc774 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ud569\ub2c8\ub2e4. \uc774\ub54c, \ub300\ub454\uadfc\uacfc \ud558\uccb4\uc5d0 \uc9d1\uc911\ud558\uba74\uc11c \uc62c\ub77c\uac11\ub2c8\ub2e4.\n    <\/li>\n<li>\n<strong>\uc815\uc810 \uc720\uc9c0:<\/strong> \uc5c9\ub369\uc774\uac00 \ucd5c\ub300\ud55c \uc62c\ub77c\uac04 \uc0c1\ud0dc\uc5d0\uc11c 1~2\ucd08\uac04 \uc720\uc9c0\ud558\uace0, \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ub290\ub08d\ub2c8\ub2e4.\n    <\/li>\n<li>\n<strong>\ud558\uac15:<\/strong> \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub9ac\uba74\uc11c \ub2e4\uc2dc \uc2dc\uc791 \uc790\uc138\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4. \uc774\ub54c \ud798\uc744 \uc8fc\uba70 \ud558\uac15\ud558\uc5ec \ucd5c\ub300\ud55c\uc758 \uadfc\uc721 \uc0ac\uc6a9\uc744 \uc720\ub3c4\ud569\ub2c8\ub2e4.\n    <\/li>\n<\/ol>\n<h3>\uc8fc\uc758 \uc0ac\ud56d<\/h3>\n<ul>\n<li><strong>\ud5c8\ub9ac \uc555\ubc15 \ubc29\uc9c0:<\/strong> \ud558\uccb4\ub97c \uc62c\ub9b4 \ub54c \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \uc548\ucabd\uc73c\ub85c \ud718\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc2ec\ud574\uc57c \ud569\ub2c8\ub2e4. \uac00\ub2a5\ud558\uba74 \uac01 \ubd80\uc704\uc758 \uadfc\uc721\uc5d0 \uc9d1\uc911\ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5b4\uae68 \uc548\uc815\uc131:<\/strong> \uc5b4\uae68\uac00 \uc9c0\uc9c0\ub300\uc5d0\uc11c \ubbf8\ub044\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud558\uace0, \uc548\uc815\uc801\uc778 \uc790\uc138\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubb34\ub98e \uc704\uce58:<\/strong> \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc870\uc2ec\ud558\uc5ec \uade0\ud615\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc6b4\ub3d9 \ub8e8\ud2f4 \uad6c\uc131<\/h3>\n<p>\n    \ud604\uc7ac \uc6b4\ub3d9 \uc218\uc900\uacfc \ubaa9\ud45c\uc5d0 \ub530\ub77c \ub2e4\uc591\ud55c \ub8e8\ud2f4\uc744 \uad6c\uc131\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ucd08\uae09, \uc911\uae09, \uace0\uae09\uc790 \uac01\uac01\uc5d0\uac8c \uc801\ud569\ud55c \ub8e8\ud2f4\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4:\n<\/p>\n<h4>\ucd08\uae09\uc790 \ub8e8\ud2f4<\/h4>\n<ul>\n<li>\uc138\ud2b8: 3\uc138\ud2b8<\/li>\n<li>\ud69f\uc218: 12~15\ud68c<\/li>\n<li>\ud734\uc2dd: \uc138\ud2b8 \uac04 60\ucd08<\/li>\n<\/ul>\n<h4>\uc911\uae09\uc790 \ub8e8\ud2f4<\/h4>\n<ul>\n<li>\uc138\ud2b8: 4\uc138\ud2b8<\/li>\n<li>\ud69f\uc218: 10~12\ud68c<\/li>\n<li>\ud734\uc2dd: \uc138\ud2b8 \uac04 45\ucd08<\/li>\n<\/ul>\n<h4>\uace0\uae09\uc790 \ub8e8\ud2f4<\/h4>\n<ul>\n<li>\uc138\ud2b8: 5\uc138\ud2b8<\/li>\n<li>\ud69f\uc218: 8~10\ud68c<\/li>\n<li>\ud734\uc2dd: \uc138\ud2b8 \uac04 30\ucd08<\/li>\n<\/ul>\n<h3>\ud5ec\uc2a4\uc7a5\uc5d0\uc11c\uc758 \ud65c\uc6a9\ubc95<\/h3>\n<p>\n    \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub294 \ub2e4\uc591\ud55c \uc7a5\ube44\ub97c \ud65c\uc6a9\ud558\uc5ec \uc218\ud589\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub300\ud45c\uc801\uc73c\ub85c \ubc14\ubca8\uc744 \uc774\uc6a9\ud55c \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub294 \uadfc\ub825 \ud5a5\uc0c1\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.\n<\/p>\n<ol>\n<li>\n<strong>\ubc14\ubca8 \ud799 \uc2a4\ub7ec\uc2a4\ud2b8:<\/strong> \ubc14\ubca8\uc744 \uc5c9\ub369\uc774\uc5d0 \uc5b9\uace0 \uc218\ud589\ud569\ub2c8\ub2e4. \uc774\ub54c \uc190\uc73c\ub85c \ubc14\ubca8\uc744 \uc548\uc815\uc801\uc73c\ub85c \uc9c0\uc9c0\ud574\uc57c \ud558\uba70, \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \uc788\uc73c\ubbc0\ub85c \uc815\ud655\ud55c \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.\n    <\/li>\n<li>\n<strong>\ub364\ubca8 \ud799 \uc2a4\ub7ec\uc2a4\ud2b8:<\/strong> \ub364\ubca8\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub364\ubca8\uc744 \uc5c9\ub369\uc774\uc5d0 \uc62c\ub9ac\uace0 \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub97c \uc218\ud589\ud569\ub2c8\ub2e4. \ubc14\ubca8\ubcf4\ub2e4 \ub364\ubca8\uc774 \ub354 \uc801\uc740 \ubb34\uac8c\uc774\uae30 \ub54c\ubb38\uc5d0 \ucd08\uae09\uc790\uac00 \uc0ac\uc6a9\ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uc785\ub2c8\ub2e4.\n    <\/li>\n<li>\n<strong>\ucf00\uc774\ube14 \ud799 \uc2a4\ub7ec\uc2a4\ud2b8:<\/strong> \ucf00\uc774\ube14 \uba38\uc2e0\uc744 \uc774\uc6a9\ud558\uc5ec \uc6d0\ud558\ub294 \ubb34\uac8c\ub85c \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub97c \uc9c4\ud589\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac15\ud55c \uc800\ud56d\uc744 \ubc1b\uc744 \uc218 \uc788\uc5b4 \uadfc\uc721 \ubc1c\uc804\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.\n    <\/li>\n<\/ol>\n<h3>\uacb0\ub860<\/h3>\n<p>\n    \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\ub294 \ud6cc\ub96d\ud55c \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc62c\ubc14\ub978 \uc790\uc138\uc640 \ubc29\ubc95\uc73c\ub85c \uafb8\uc900\ud788 \uc9c4\ud589\ud55c\ub2e4\uba74, \ubcf4\ub2e4 \ud0c4\ub825 \uc788\ub294 \ud558\uccb4\ub97c \uac00\uc9c8 \uc218 \uc788\uc744 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc77c\uc0c1\uc0dd\ud65c\uc5d0\uc11c\uc758 \ud65c\ub3d9\uc131\uacfc \uc6b4\ub3d9 \uc131\ub2a5 \ub610\ud55c \ud604\uc800\ud788 \uac1c\uc120\ub420 \uac83\uc785\ub2c8\ub2e4. \uccb4\ud615\uc744 \uac1c\uc120\ud558\uace0, \uc801\uc808\ud55c \ud558\uccb4 \ud798\uc744 \uae30\ub974\uae30 \uc704\ud574 \uc774 \uc6b4\ub3d9\uc744 \ub8e8\ud2f4\uc5d0 \ud3ec\ud568\uc2dc\ud0a4\ub294 \uac83\uc744 \uc801\uadf9\uc801\uc73c\ub85c \ucd94\ucc9c\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ud799 \uc2a4\ub7ec\uc2a4\ud2b8 \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc2e0\uccb4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc73c\ub85c, \ud558\uccb4\uc758 \uc548\uc815\uc131, \uade0\ud615 \ubc0f \ud798\uc744 \uae30\ub974\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ud604\ub300\uc778\uc758 \uc0dd\ud65c \ud328\ud134\uc740 \uc885\uc885 \uc6b4\ub3d9 \ubd80\uc871\uc744 \ucd08\ub798\ud558\uace0, \uc774\ub85c \uc778\ud574 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ud798\uc744 \uc783\uac8c \ub9cc\ub4ed\ub2c8\ub2e4. \uadf8\ub7f4 \ub54c \ud544\uc694\ud55c \uc6b4\ub3d9\uc774 \ubc14\ub85c \ud799 \uc2a4\ub7ec\uc2a4\ud2b8(Hip Thrust)\uc785\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \ud799 \uc2a4\ub7ec\uc2a4\ud2b8\uc758 \ud6a8\uacfc, \uc62c\ubc14\ub978 \uc2e4\ud589 \ubc29\ubc95, \uc8fc\uc758 \uc0ac\ud56d, \uc6b4\ub3d9 &hellip; <a href=\"https:\/\/atmokpo.com\/w\/41443\/\" class=\"more-link\">\ub354 \ubcf4\uae30<span class=\"screen-reader-text\"> &#8220;2.\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ud799 \uc2a4\ub7ec\uc2a4\ud2b8  \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc0ac\uc6a9\ud558\ub294 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\/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2.\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ud799 \uc2a4\ub7ec\uc2a4\ud2b8 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc0ac\uc6a9\ud558\ub294 \uc6b4\ub3d9 - \ub77c\uc774\ube0c\uc2a4\ub9c8\ud2b8\" \/>\n<meta property=\"og:description\" content=\"\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ud799 \uc2a4\ub7ec\uc2a4\ud2b8 \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc2e0\uccb4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc73c\ub85c, \ud558\uccb4\uc758 \uc548\uc815\uc131, \uade0\ud615 \ubc0f \ud798\uc744 \uae30\ub974\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ud604\ub300\uc778\uc758 \uc0dd\ud65c \ud328\ud134\uc740 \uc885\uc885 \uc6b4\ub3d9 \ubd80\uc871\uc744 \ucd08\ub798\ud558\uace0, \uc774\ub85c 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