{"id":41445,"date":"2024-11-07T06:59:14","date_gmt":"2024-11-07T06:59:14","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41445"},"modified":"2024-11-26T06:36:37","modified_gmt":"2024-11-26T06:36:37","slug":"3-%ed%9a%a8%ea%b3%bc%ec%a0%81%ec%9d%b8-%ec%9a%b4%eb%8f%99-%eb%a3%a8%ed%8b%b4-%ec%84%a4%ea%b3%84-%ec%9a%b4%eb%8f%99-%eb%b9%88%eb%8f%84%ec%99%80-%eb%b3%bc%eb%a5%a8-%ec%97%89%eb%8d%a9%ec%9d%b4","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41445\/","title":{"rendered":"3.\ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ub8e8\ud2f4 \uc124\uacc4, \uc6b4\ub3d9 \ube48\ub3c4\uc640 \ubcfc\ub968  \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uc131\uc7a5\uc5d0 \uac00\uc7a5 \uc801\ud569\ud55c \uc6b4\ub3d9 \uacc4\ud68d"},"content":{"rendered":"<h2>\ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ub8e8\ud2f4 \uc124\uacc4, \uc6b4\ub3d9 \ube48\ub3c4\uc640 \ubcfc\ub968: \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uc131\uc7a5\uc5d0 \uac00\uc7a5 \uc801\ud569\ud55c \uc6b4\ub3d9 \uacc4\ud68d<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc\uc740 \uc2e0\uccb4\uc758 \ud575\uc2ec \uadfc\uc721 \uc911 \ud558\ub098\ub85c, \uac15\ud55c \uc5c9\ub369\uc774\ub294 \uac74\uac15\ud55c \uc790\uc138\uc640 \uc6b4\ub3d9 \ub2a5\ub825\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub610\ud55c, \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uccb4\ud615\uc744 \uc544\ub984\ub2f5\uac8c \ub9cc\ub4e4\uc5b4 \uc8fc\ub294 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uc124\uacc4\ud558\ub294 \ubc29\ubc95, \uc6b4\ub3d9 \ube48\ub3c4 \uadf8\ub9ac\uace0 \ubcfc\ub968\uc5d0 \ub300\ud574 \uc790\uc138\ud788 \uc124\uba85\ud558\uaca0\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uc131\uc7a5\uc744 \uadf9\ub300\ud654\ud560 \uc218 \uc788\ub294 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uacfc \ubc29\ubc95\ub3c4 \ud568\uaed8 \uc18c\uac1c\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uc774\ud574<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ud06c\uac8c \uc138 \uac00\uc9c0 \uc8fc\uc694 \uadfc\uc721\uc73c\ub85c \ub098\ub20c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac01\uac01\uc758 \uadfc\uc721\uc740 \ub2e4\ub978 \uae30\ub2a5\uc744 \uac00\uc9c0\uace0 \uc788\uc73c\uba70, \uc62c\ubc14\ub978 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uc124\uacc4\ud560 \ub54c \uc774\ub7ec\ud55c \uadfc\uc721 \uad6c\uc870\ub97c \uc774\ud574\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub300\ub454\uadfc(Greater Gluteus Muscle):<\/strong> \uc5c9\ub369\uc774 \uadfc\uc721 \uc911 \uac00\uc7a5 \ud06c\uace0 \uac15\ub825\ud55c \uadfc\uc721\uc73c\ub85c, \uc8fc\ub85c \uc5c9\ub369\uc774\uc758 \uc678\ud615\uc744 \ud615\uc131\ud558\uace0 \uace0\uad00\uc808\uc758 \uc2e0\uc804, \uc678\ud68c\uc804\uacfc \uac19\uc740 \uae30\ub2a5\uc744 \ub2f4\ub2f9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc911\ub454\uadfc(Middle Gluteus Muscle):<\/strong> \uc5c9\ub369\uc774\uc758 \uce21\uba74\uc5d0 \uc704\uce58\ud558\uba70, \uace0\uad00\uc808\uc758 \uc678\uc804\uacfc \uc548\uc815\uc131\uc744 \ub3d5\uc2b5\ub2c8\ub2e4. \uc911\ub454\uadfc\uc740 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uace0, \uac77\uac70\ub098 \ub2ec\ub9b4 \ub54c \ubab8\uc758 \ud754\ub4e4\ub9bc\uc744 \ubc29\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\ub454\uadfc(Lesser Gluteus Muscle):<\/strong> \uc911\ub454\uadfc\uacfc \ud568\uaed8 \uc791\ub3d9\ud558\uba70, \uace0\uad00\uc808\uc758 \uc678\ud68c\uc804 \ubc0f \uc548\uc815\uc131\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc774 \uadfc\uc721\uc740 \uc885\uc885 \uac04\uacfc\ub418\uc9c0\ub9cc, \uac15\ub825\ud55c \uc5c9\ub369\uc774\ub97c \uc704\ud574 \ubc18\ub4dc\uc2dc \uac15\ud654\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc6b4\ub3d9 \ub8e8\ud2f4 \uc124\uacc4\uc758 \uae30\ucd08<\/h3>\n<p>\ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uc124\uacc4\ud558\uae30 \uc704\ud574\uc11c\ub294 \uba87 \uac00\uc9c0 \uc694\uc778\uc744 \uace0\ub824\ud574\uc57c \ud569\ub2c8\ub2e4. \uc801\uc808\ud55c \uc6b4\ub3d9 \ube48\ub3c4, \ubcfc\ub968, \uadf8\ub9ac\uace0 \uc6b4\ub3d9\uc758 \uac15\ub3c4\ub97c \uc870\ud569\ud558\uc5ec \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \ud504\ub85c\uadf8\ub7a8\uc744 \ub9cc\ub4e4\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h4>2.1 \uc6b4\ub3d9 \ube48\ub3c4<\/h4>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ud0a4\uc6b0\uae30 \uc704\ud574\uc11c\ub294 \uc6b4\ub3d9 \ube48\ub3c4\uac00 \uc911\uc694\ud569\ub2c8\ub2e4. \uc77c\ubc18\uc801\uc73c\ub85c \uc8fc 2~3\ud68c\uc758 \ube48\ub3c4\ub85c \uc6b4\ub3d9\ud558\ub294 \uac83\uc774 \uc801\ud569\ud569\ub2c8\ub2e4. \ucd08\ubcf4\uc790\ub294 \uc8fc 2\ud68c, \uacbd\ud5d8\uc790\uc758 \uacbd\uc6b0 \uc8fc 3\ud68c\ub85c \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub9cc\uc57d \ud558\ub8e8 \ub450 \ubc88\uc758 \ud6c8\ub828 \uc138\uc158\uc744 \ud560 \uc218 \uc788\ub294 \uc5ec\uc720\uac00 \uc788\ub2e4\uba74, \uc138\uc158\uc744 \ub098\ub204\uc5b4 \uc8fc 5\uc77c\ub85c \ub298\ub9ac\ub294 \uac83\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h4>2.2 \uc6b4\ub3d9 \ubcfc\ub968<\/h4>\n<p>\uc6b4\ub3d9 \ubcfc\ub968\uc740 \uc138\ud2b8\uc640 \ubc18\ubcf5 \ud69f\uc218\ub97c \ud3ec\ud568\ud569\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ucd5c\ub300\ud55c \uc131\uc7a5\uc2dc\ud0a4\uae30 \uc704\ud574, \uc77c\ubc18\uc801\uc73c\ub85c 3~4 \uc138\ud2b8, \uac01 8~12\ud68c \ubc18\ubcf5\ud558\ub294 \uac83\uc744 \uad8c\uc7a5\ud569\ub2c8\ub2e4. \uc774 \ubc94\uc704\ub294 \uadfc\uc721\uc758 \uc131\uc7a5(\ud558\uc774\ud37c\ud2b8\ub85c\ud53c)\uc744 \uc790\uadf9\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc, \ud6c8\ub828\uc758 \uac15\ub3c4\uc640 \uac1c\uc778\uc758 \uccb4\ub825 \uc218\uc900\uc5d0 \ub530\ub77c \ubcfc\ub968\uc740 \uc870\uc815\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h4>2.3 \uac15\ub3c4 \uc870\uc808<\/h4>\n<p>\uc6b4\ub3d9 \uac15\ub3c4\ub294 \uc0ac\uc6a9\ud574\uc57c \ud558\ub294 \uc911\ub7c9\uacfc \uc9c1\uacb0\ub429\ub2c8\ub2e4. \uc911\ub7c9\uc774 \ub108\ubb34 \ub0ae\uc73c\uba74 \uadfc\uc721\uc774 \ucda9\ubd84\ud788 \uc790\uadf9\ubc1b\uc9c0 \ubabb\ud558\uace0, \ubc18\ub300\ub85c \ub108\ubb34 \ub192\uc73c\uba74 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \ucee4\uc9d1\ub2c8\ub2e4. \uac1c\uc778\uc758 \uccb4\ub825 \uc218\uc900\uc5d0 \ub530\ub77c \uc801\uc808\ud55c \uc911\ub7c9\uc744 \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>3. \uc5c9\ub369\uc774 \uadfc\uc721 \uc131\uc7a5\uc5d0 \uac00\uc7a5 \uc801\ud569\ud55c \uc6b4\ub3d9<\/h3>\n<p>\ub2e4\uc591\ud55c \uc6b4\ub3d9\uc774 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uc131\uc7a5\uc744 \ucd09\uc9c4\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc544\ub798\uc5d0 \uc18c\uac1c\ud558\ub294 \uc6b4\ub3d9\ub4e4\uc740 \ucd5c\uace0\uc758 \ud6a8\uacfc\ub97c \ubc1c\ud718\ud558\uae30 \uc704\ud574 \uc870\ud569\ud558\uc5ec \uc2e4\uc2dc\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h4>3.1 \uc2a4\ucffc\ud2b8(Squat)<\/h4>\n<p>\uc2a4\ucffc\ud2b8\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ud0a4\uc6b0\ub294 \ub370 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uae30\ubcf8 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \ubb34\ub98e\uc774 \ubc1c\ub05d\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uc624\uc9c0 \uc54a\uac8c \ud558\uba74\uc11c \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uace0 \uc549\uc544\uc90d\ub2c8\ub2e4. \uc2a4\ucffc\ud2b8\ub294 \ub300\ub454\uadfc\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h4>3.2 \ub370\ub4dc\ub9ac\ud504\ud2b8(Deadlift)<\/h4>\n<p>\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc5c9\ub369\uc774\uc640 \ud5c8\ub9ac \uadfc\uc721 \ubaa8\ub450\ub97c \ub3d9\uc2dc\uc5d0 \ub2e8\ub828\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ubc14\ubca8\uc744 \ubc14\ub2e5\uc5d0\uc11c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ud1b5\ud574 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud558\uac8c \uc790\uadf9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h4>3.3 \ub7f0\uc9c0(Lunge)<\/h4>\n<p>\ub7f0\uc9c0\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\ubfd0 \uc544\ub2c8\ub77c \ub2e4\ub9ac \uadfc\uc721\ub3c4 \ud568\uaed8 \ud0a4\uc6b8 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc55e\uc73c\ub85c \ud55c \ubc1c\uc744 \ub0b4\ub51b\uace0 \ubb34\ub98e\uc774 \ubc14\ub2e5\uc5d0 \uac70\uc758 \ub2ff\uc744 \ub54c\uae4c\uc9c0 \uc549\uc544\uc900 \ub4a4, \uc6d0\ub798 \uc790\uc138\ub85c \ub3cc\uc544\uc624\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc774\ub97c \ud1b5\ud574 \uc911\ub454\uadfc\uc774 \uac15\ud558\uac8c \uc790\uadf9\ubc1b\uc2b5\ub2c8\ub2e4.<\/p>\n<h4>3.4 \ud799 \uc4f0\ub7ec\uc2a4\ud2b8(Hip Thrust)<\/h4>\n<p>\ud799 \uc4f0\ub7ec\uc2a4\ud2b8\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc5d0 \uc9d1\uc911\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ubb34\ub98e\uc744 \uc138\uc6b4 \uc790\uc138\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \uc704\ub85c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ub300\ub454\uadfc\uc758 \ud65c\uc131\ud654\ub97c \uadf9\ub300\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h4>3.5 \uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988(Side Leg Raise)<\/h4>\n<p>\uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988\ub294 \uc911\ub454\uadfc\uc744 \uc8fc\ub85c \ud0c0\uac9f\uc73c\ub85c \ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc606\uc73c\ub85c \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc704\ub85c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ud1b5\ud574 \uc911\ub454\uadfc\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>4. \uc9c0\uc18d\uc801\uc778 \ubcc0\ud654\uc640 \uc801\uc751<\/h3>\n<p>\uc6b4\ub3d9\uc758 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\uae30 \uc704\ud574 \uc9c0\uc18d\uc801\uc73c\ub85c \ubcc0\ud654\ub97c \uc8fc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc740 4~6\uc8fc\ub9c8\ub2e4 \uac31\uc2e0\ud558\uc5ec \uc0c8\ub85c\uc6b4 \uc790\uadf9\uc744 \uc8fc\ub294 \uac83\uc774 \ubc14\ub78c\uc9c1\ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uc138\ud2b8 \uc218\ub97c \ub298\ub9ac\uac70\ub098 \ubc18\ubcf5 \ud69f\uc218\ub97c \uc870\uc815\ud558\uac70\ub098, \uc911\ub7c9\uc744 \uc99d\uac00\uc2dc\ud0a4\ub294 \ubc29\uc2dd\uc73c\ub85c \ubcc0\ud654\ub97c \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>5. \uc801\uc808\ud55c \uc601\uc591 \uc12d\ucde8<\/h3>\n<p>\uc5b4\ub5a4 \uc6b4\ub3d9\uc774\ub4e0 \uadfc\uc721 \uc131\uc7a5\uc5d0\ub294 \uc801\uc808\ud55c \uc601\uc591 \uc12d\ucde8\uac00 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8, \ud0c4\uc218\ud654\ubb3c, \uadf8\ub9ac\uace0 \uac74\uac15\ud55c \uc9c0\ubc29\uc744 \ud3ec\ud568\ud558\ub294 \uade0\ud615 \uc7a1\ud78c \uc2dd\ub2e8\uc744 \ud1b5\ud574 \uc5c9\ub369\uc774 \uadfc\uc721\uacfc \uc804\uccb4\uc801\uc778 \uc2e0\uccb4 \ubc1c\ub2ec\uc744 \uc9c0\uc6d0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788, \uc6b4\ub3d9 \ud6c4 30\ubd84 \ub0b4\uc5d0 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \uc911\uc694\ud558\uba70, \uc774\ub294 \uadfc\uc721 \ud68c\ubcf5\uacfc \uc131\uc7a5\uc744 \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/p>\n<h3>6. \uc6b4\ub3d9\uc758 \uc77c\uad00\uc131 \uc720\uc9c0<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ud0a4\uc6b0\uae30 \uc704\ud574\uc11c\ub294 \uc77c\uad00\uc131\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc77c\uc815\ud55c \uc2a4\ucf00\uc904\uc744 \uc815\ud574\ub193\uace0 \uc774\ub97c \uc9c0\ud0a4\ub294 \ub178\ub825\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \uaddc\uce59\uc801\uc73c\ub85c \uc9c4\ud589\ud558\ub294 \uac83\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/p>\n<h3>7. \uacb0\ub860<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ud0a4\uc6b0\uae30 \uc704\ud574\uc11c\ub294 \uc6b4\ub3d9 \ube48\ub3c4, \ubcfc\ub968, \uc6b4\ub3d9 \uac15\ub3c4, \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \uc870\ud569\ud558\uc5ec \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uc124\uacc4\ud574\uc57c \ud569\ub2c8\ub2e4. \uc9c0\uc18d\uc801\uc778 \ubcc0\ud654\uc640 \uc801\uc751\uc744 \ud1b5\ud574 \ud6c8\ub828 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\uace0, \uc801\uc808\ud55c \uc601\uc591 \uc12d\ucde8\ub97c \ud1b5\ud574 \uadfc\uc721 \uc131\uc7a5\uc744 \uc9c0\uc6d0\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ub178\ub825\uc774 \ub354\ud574\uc84c\uc744 \ub54c, \uac74\uac15\ud558\uace0 \uade0\ud615 \uc7a1\ud78c \uccb4\ud615\uc744 \uac00\uc9c8 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