{"id":41449,"date":"2024-11-07T06:59:16","date_gmt":"2024-11-07T06:59:16","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41449"},"modified":"2024-11-26T06:36:37","modified_gmt":"2024-11-26T06:36:37","slug":"4-%ec%a7%91%ec%97%90%ec%84%9c-%ed%95%a0-%ec%88%98-%ec%9e%88%eb%8a%94-%ec%97%89%eb%8d%a9%ec%9d%b4-%ea%b7%bc%ec%9c%a1-%ec%9a%b4%eb%8f%99-%ec%a0%80%ed%95%ad-%eb%b0%b4%eb%93%9c%eb%a5%bc-%ec%9d%b4","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41449\/","title":{"rendered":"4.\uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9"},"content":{"rendered":"<h2>4. \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc(Gluteus) \uc6b4\ub3d9\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uac15\ud654\ud558\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc800\ud56d \ubc34\ub4dc\ub294 \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc744 \ubcf4\ub2e4 \ud6a8\uacfc\uc801\uc73c\ub85c \ud560 \uc218 \uc788\uac8c \ub3c4\uc640\uc8fc\ub294 \ub3c4\uad6c\uc785\ub2c8\ub2e4. \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud558\uba74 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc73c\uba70, \uccb4\uc911 \uc6b4\ub3d9\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uc800\ud56d\uc744 \uc81c\uacf5\ud560 \uc218 \uc788\uc5b4 \uadfc\ub825\uc774 \uc99d\uac00\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc774 \uc139\uc158\uc5d0\uc11c\ub294 \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \ub2e4\uc591\ud55c \uc800\ud56d \ubc34\ub4dc\ub97c \ud65c\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc744 \uc790\uc138\ud788 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc800\ud56d \ubc34\ub4dc\uc758 \uc7a5\uc810<\/h3>\n<ul>\n<li><strong>\uc800\ud56d \uc81c\uacf5:<\/strong> \uc800\ud56d \ubc34\ub4dc\ub294 \ub2e4\uc591\ud55c \uac15\ub3c4\uc758 \uc800\ud56d\uc744 \uc81c\uacf5\ud558\uc5ec \uc27d\uac8c \uc6b4\ub3d9 \uac15\ub3c4\ub97c \uc870\uc808\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud734\ub300\uc131:<\/strong> \uac00\ubccd\uace0 \uc791\uc740 \ud06c\uae30\ub85c \uc5b4\ub514\uc11c\ub4e0 \uac04\ud3b8\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uad00\uc808 \ubcf4\ud638:<\/strong> \uc800\ud56d \ubc34\ub4dc\ub294 \uad00\uc808\uc5d0 \ubb34\ub9ac\ub97c \uc8fc\uc9c0 \uc54a\uace0 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uac8c \ud574\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9<\/h3>\n<h4>1) \ubc34\ub4dc \uc2a4\ucffc\ud2b8<\/h4>\n<p><strong>\ubc29\ubc95:<\/strong> \uc800\ud56d \ubc34\ub4dc\ub97c \ubb34\ub98e \uc704\uc5d0 \ub450\uace0 \ubc1c shoulder-width apart\ub85c \ubc8c\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc2a4\ucffc\ud2b8\ub97c \uc218\ud589\ud569\ub2c8\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uace0 \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uc138\uc694.<\/p>\n<p><strong>\uc138\ud2b8 \ubc0f \ubc18\ubcf5:<\/strong> 3\uc138\ud2b8, 12-15\ud68c \ubc18\ubcf5<\/p>\n<h4>2) \ubc34\ub4dc \ub808\uadf8 \ud0a5\ubc31<\/h4>\n<p><strong>\ubc29\ubc95:<\/strong> \uc800\ud56d \ubc34\ub4dc\ub97c \ubc1c\ubaa9\uc5d0 \uac78\uace0 \ub124 \ubc1c\ub85c \uae30\uc5b4\uac00\ub294 \uc790\uc138\ub97c \ucde8\ud55c \ub2e4\uc74c, \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ucc28\uc62c\ub9bd\ub2c8\ub2e4. \ub300\ud1f4\ubd80\ub294 \ubc14\ub2e5\uacfc \ud3c9\ud589\uc744 \uc774\ub8e8\uc5b4\uc57c \ud558\uba70, \uc5c9\ub369\uc774\uc758 \uae34\uc7a5\uc744 \ub290\ub07c\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p><strong>\uc138\ud2b8 \ubc0f \ubc18\ubcf5:<\/strong> 3\uc138\ud2b8, \uac01 \ub2e4\ub9ac\ub2f9 12-15\ud68c \ubc18\ubcf5<\/p>\n<h4>3) \ubc34\ub4dc \uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988<\/h4>\n<p><strong>\ubc29\ubc95:<\/strong> \uc800\ud56d \ubc34\ub4dc\ub97c \ubb34\ub98e \uc704\uc5d0 \ub450\uace0 \uc606\uc73c\ub85c \ub215\uc2b5\ub2c8\ub2e4. \uc704\ucabd \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \ud558\ub298\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \ub2e4\uc2dc \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4. \uc5c9\ub369\uc774\ub97c \uc790\uadf9\ud558\ub294 \uac83\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n<p><strong>\uc138\ud2b8 \ubc0f \ubc18\ubcf5:<\/strong> 3\uc138\ud2b8, \uac01 \ub2e4\ub9ac\ub2f9 12-15\ud68c \ubc18\ubcf5<\/p>\n<h4>4) \ubc34\ub4dc \uae00\ub8e8\ud2b8 \ube0c\ub9bf\uc9c0<\/h4>\n<p><strong>\ubc29\ubc95:<\/strong> \ubc14\ub2e5\uc5d0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \ubc1c\ubc14\ub2e5\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\ub3c4\ub85d \ud569\ub2c8\ub2e4. \uc800\ud56d \ubc34\ub4dc\ub97c \ubb34\ub98e \uc704\uc5d0 \uac78\uace0 \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4\uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \uc5c9\ub369\uc774\uc758 \uae34\uc7a5\uc744 \ub290\ub07c\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p><strong>\uc138\ud2b8 \ubc0f \ubc18\ubcf5:<\/strong> 3\uc138\ud2b8, 12-15\ud68c \ubc18\ubcf5<\/p>\n<h4>5) \ubc34\ub4dc \ud799 \uc5b4\ube0c\ub355\uc158<\/h4>\n<p><strong>\ubc29\ubc95:<\/strong> \uc591\ubc1c\uc5d0 \ubc34\ub4dc\ub97c \uac78\uace0 \uc2a4\ud0e0\ub529 \uc790\uc138\uc5d0\uc11c \ud55c\ucabd \ubc1c\uc744 \uce21\uba74\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c, \uc5c9\ub369\uc774\uc5d0 \uc624\ub294 \uae34\uc7a5\uc744 \ub290\ub07c\ub3c4\ub85d \ud558\uc138\uc694.<\/p>\n<p><strong>\uc138\ud2b8 \ubc0f \ubc18\ubcf5:<\/strong> 3\uc138\ud2b8, \uac01 \ub2e4\ub9ac\ub2f9 12-15\ud68c \ubc18\ubcf5<\/p>\n<h3>3. \uc6b4\ub3d9 \ub8e8\ud2f4 \uc81c\uc548<\/h3>\n<p>\uc704\uc758 \uc6b4\ub3d9\ub4e4\uc744 \uc870\ud569\ud558\uc5ec \uc8fc 3~4\ud68c \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc544\ub798\ub294 \uc608\uc2dc \ub8e8\ud2f4\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>Day 1:<\/strong> \ubc34\ub4dc \uc2a4\ucffc\ud2b8 3\uc138\ud2b8, \ubc34\ub4dc \ub808\uadf8 \ud0a5\ubc31 3\uc138\ud2b8<\/li>\n<li><strong>Day 2:<\/strong> \ubc34\ub4dc \uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988 3\uc138\ud2b8, \ubc34\ub4dc \uae00\ub8e8\ud2b8 \ube0c\ub9bf\uc9c0 3\uc138\ud2b8<\/li>\n<li><strong>Day 3:<\/strong> \ubc34\ub4dc \ud799 \uc5b4\ube0c\ub355\uc158 3\uc138\ud2b8, \ubc18\ubcf5 \ubc0f \uc870\uc815<\/li>\n<\/ul>\n<h3>4. \uc6b4\ub3d9 \uc2dc \uc8fc\uc758\uc0ac\ud56d<\/h3>\n<p>\uc800\ud56d \ubc34\ub4dc\ub97c \uc0ac\uc6a9\ud560 \ub54c \uc8fc\uc758\ud574\uc57c \ud560 \uc810\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4:<\/p>\n<ul>\n<li>\uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uc5ec \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\uc138\uc694.<\/li>\n<li>\ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uc138\uc694.<\/li>\n<li>\uac15\ub3c4\ub97c \uc810\uc9c4\uc801\uc73c\ub85c \ub192\uc5ec\uac00\uba70 \ubab8\uc5d0 \uc801\uc751\uc2dc\ucf1c\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \uacb0\ub860<\/h3>\n<p>\uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc740 \uc9d1\uc5d0\uc11c \uac04\ud3b8\ud558\uac8c \ud560 \uc218 \uc788\uc73c\uba70, \uadfc\ub825\uc744 \uae30\ub974\ub294 \ub370 \ub9ce\uc740 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8 \uc804\uccb4\uc758 \uade0\ud615\uc744 \uc7a1\uc544\uc8fc\uace0, \ub354 \ub098\uc544\uac00 \uc77c\uc0c1\uc801\uc778 \ud65c\ub3d9\uc5d0\uc11c\ub3c4 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc9c0\uc18d\uc801\uc778 \ud6c8\ub828\uacfc \uc62c\ubc14\ub978 \uc2dd\uc2b5\uad00\uc744 \ud1b5\ud574 \uac74\uac15\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694.<\/p>\n<p>\ubaa8\ub4e0 \uc6b4\ub3d9\uc740 \uc2dc\uac04\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \uc778\ub0b4\uc2ec\uc744 \uac00\uc9c0\uace0 \uafb8\uc900\ud788 \uc5f0\uc2b5\ud55c\ub2e4\uba74 \uc6d0\ud558\ub294 \uacb0\uacfc\ub97c \uc5bb\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc704\ud574 \uc9c0\uae08 \ubc14\ub85c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud574\ubcf4\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>4. \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9 \uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc(Gluteus) \uc6b4\ub3d9\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uac15\ud654\ud558\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc800\ud56d \ubc34\ub4dc\ub294 \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc744 \ubcf4\ub2e4 \ud6a8\uacfc\uc801\uc73c\ub85c \ud560 \uc218 \uc788\uac8c \ub3c4\uc640\uc8fc\ub294 \ub3c4\uad6c\uc785\ub2c8\ub2e4. \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud558\uba74 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc73c\uba70, \uccb4\uc911 \uc6b4\ub3d9\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uc800\ud56d\uc744 \uc81c\uacf5\ud560 \uc218 &hellip; <a href=\"https:\/\/atmokpo.com\/w\/41449\/\" class=\"more-link\">\ub354 \ubcf4\uae30<span class=\"screen-reader-text\"> &#8220;4.\uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[233],"tags":[],"class_list":["post-41449","post","type-post","status-publish","format-standard","hentry","category-233"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4.\uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9 - \ub77c\uc774\ube0c\uc2a4\ub9c8\ud2b8<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atmokpo.com\/w\/41449\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4.\uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9 - \ub77c\uc774\ube0c\uc2a4\ub9c8\ud2b8\" \/>\n<meta property=\"og:description\" content=\"4. \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9 \uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc(Gluteus) \uc6b4\ub3d9\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uac15\ud654\ud558\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc800\ud56d \ubc34\ub4dc\ub294 \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc744 \ubcf4\ub2e4 \ud6a8\uacfc\uc801\uc73c\ub85c \ud560 \uc218 \uc788\uac8c \ub3c4\uc640\uc8fc\ub294 \ub3c4\uad6c\uc785\ub2c8\ub2e4. \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud558\uba74 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc73c\uba70, \uccb4\uc911 \uc6b4\ub3d9\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uc800\ud56d\uc744 \uc81c\uacf5\ud560 \uc218 &hellip; \ub354 \ubcf4\uae30 &quot;4.\uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9&quot;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atmokpo.com\/w\/41449\/\" \/>\n<meta property=\"og:site_name\" content=\"\ub77c\uc774\ube0c\uc2a4\ub9c8\ud2b8\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-07T06:59:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-26T06:36:37+00:00\" \/>\n<meta name=\"author\" content=\"root\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bebubo4\" \/>\n<meta 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