{"id":41451,"date":"2024-11-07T06:59:17","date_gmt":"2024-11-07T06:59:17","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41451"},"modified":"2024-11-26T06:36:36","modified_gmt":"2024-11-26T06:36:36","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%b2%b4%ec%a4%91%eb%a7%8c%ec%9c%bc%eb%a1%9c-%ea%b0%80%eb%8a%a5","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41451\/","title":{"rendered":"4.\uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9, \uccb4\uc911\ub9cc\uc73c\ub85c \uac00\ub2a5\ud55c \uac04\ub2e8\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9"},"content":{"rendered":"<article>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8\uc758 \uade0\ud615\uacfc \uc548\uc815\uc131\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc77c\uc0c1\uc801\uc778 \ud65c\ub3d9\uc5d0\uc11c \ub354 \ub9ce\uc740 \ud798\uc744 \ubc1c\ud718\ud560 \uc218 \uc788\uac8c \ud574\uc8fc\uba70, \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\ub294 \ub370\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c \uccb4\uc911\ub9cc\uc744 \uc774\uc6a9\ud558\uc5ec \uac04\ub2e8\ud558\uac8c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\ub4e4\uc740 \ubcc4\ub3c4\uc758 \uae30\uad6c \uc5c6\uc774\ub3c4 \ud6a8\uacfc\uc801\uc73c\ub85c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc6b4\ub3d9\uc758 \uc911\uc694\uc131<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ubbf8\uc801\uc778 \ubaa9\uc801 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc5ec\ub7ec \uac00\uc9c0 \uac74\uac15\uc801\uc778 \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \uc5c9\ub369\uc774 \uadfc\uc721 \uc6b4\ub3d9\uc758 \uc8fc\uc694 \uc774\uc810\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>\uadfc\ub825 \uac15\ud654:<\/strong> \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc2e0\uccb4\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721\uad70 \uc911 \ud558\ub098\ub85c, \uc774\ub97c \uac15\ud654\ud558\uba74 \uc804\uccb4\uc801\uc778 \uadfc\ub825 \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uade0\ud615 \ud5a5\uc0c1:<\/strong> \uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ud558\uccb4\uc758 \uc548\uc815\uc131\uc744 \uc81c\uacf5\ud558\uc5ec \ub354 \ub098\uc740 \uade0\ud615\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd80\uc0c1 \uc608\ubc29:<\/strong> \uac15\ud654\ub41c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ud5c8\ub9ac \ubd80\uc0c1\uacfc \uac19\uc740 \ub2e4\uc591\ud55c \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc790\uc138 \uac1c\uc120:<\/strong> \uc62c\ubc14\ub978 \uc5c9\ub369\uc774 \uadfc\uc721 \uc0ac\uc6a9\uc740 \uc790\uc138\ub97c \uac1c\uc120\ud558\uace0 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc904\uc774\ub294 \ub370 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uccb4\uc911 \ub9cc\uc73c\ub85c \ud558\ub294 \uac04\ub2e8\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9<\/h2>\n<p>\ub2e4\uc74c\uc740 \uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uc6b4\ub3d9 \uba87 \uac00\uc9c0\uc785\ub2c8\ub2e4. \uac01 \uc6b4\ub3d9\uc740 \ucd08\ubcf4\uc790\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\uc73c\uba70, \uc720\uc5f0\uc131\uacfc \uccb4\ub825\uc744 \ud568\uaed8 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370\uc5d0\ub3c4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc2a4\ucffc\ud2b8 (Squats)<\/h3>\n<p>\uc2a4\ucffc\ud2b8\ub294 \uc5c9\ub369\uc774, \ud5c8\ubc85\uc9c0, \uc885\uc544\ub9ac \ubaa8\ub450\ub97c \uac15\ud654\ud558\ub294 \ub300\ud45c\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<h4>\uc6b4\ub3d9 \ubc29\ubc95:<\/h4>\n<ol>\n<li>\uc5b4\uae68 \ub108\ube44\ub9cc\ud07c \ubc1c\uc744 \ubc8c\ub9ac\uace0 \uc11c\uc138\uc694.<\/li>\n<li>\ubb34\ub98e\uc744 \uad7d\ud788\uace0 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba74\uc11c \uc549\ub294 \uc790\uc138\ub97c \ucde8\ud558\uc138\uc694.<\/li>\n<li>\uc0c1\uccb4\ub294 \uc55e\uc73c\ub85c \ub108\ubb34 \uc3e0\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud558\uace0, \ubb34\ub98e\uc740 \ubc1c\ub05d\uacfc \uc77c\uc9c1\uc120\uc744 \uc774\ub8e8\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li>\ucc9c\ucc9c\ud788 \uc6d0\ub798 \uc790\uc138\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/li>\n<li>10~15\ud68c \ubc18\ubcf5\ud558\uba70 3\uc138\ud2b8\ub97c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>2. \ub7f0\uc9c0 (Lunges)<\/h3>\n<p>\ub7f0\uc9c0\ub294 \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0\ub97c \ub3d9\uc2dc\uc5d0 \ub2e8\ub828\ud560 \uc218 \uc788\ub294 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<h4>\uc6b4\ub3d9 \ubc29\ubc95:<\/h4>\n<ol>\n<li>\uc55e\ucabd\uc73c\ub85c \ud55c \ubc1c \ub0b4\ub51b\uc73c\uba74\uc11c \ubb34\ub98e\uc744 \uad7d\ud788\uace0, \ub4b7\ub2e4\ub9ac\uc758 \ubb34\ub98e\uc740 \ubc14\ub2e5\uc5d0 \uac00\uae5d\ub3c4\ub85d \ub0b4\ub9ac\uc138\uc694.<\/li>\n<li>\uc0c1\uccb4\ub294 \uace7\uac8c \ud3b4\uace0 \uade0\ud615\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc6d0\ub798 \uc790\uc138\ub85c \ub3cc\uc544\uc640 \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li>10~15\ud68c\uc529 \uac01 \ub2e4\ub9ac\ub85c 3\uc138\ud2b8\ub97c \uc218\ud589\ud558\uc138\uc694.<\/li>\n<\/ol>\n<h3>3. \uae00\ub8e8\ud2b8 \ube0c\ub9bf\uc9c0 (Glute Bridges)<\/h3>\n<p>\uc774 \uc6b4\ub3d9\uc740 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uace0\ub9bd\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h4>\uc6b4\ub3d9 \ubc29\ubc95:<\/h4>\n<ol>\n<li>\ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub215\uace0 \ubb34\ub98e\uc740 \uad7d\ud78c \uc0c1\ud0dc\uc5d0\uc11c \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \uace0\uc815\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4\uc62c\ub9ac\uba70 \ubab8\uc774 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li>\ucd5c\uace0 \uc810\uc5d0\uc11c 1\ucd08\uac04 \uc815\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li>10~15\ud68c \ubc18\ubcf5\ud558\uba70 3\uc138\ud2b8\ub97c \uc9c4\ud589\ud558\uc138\uc694.<\/li>\n<\/ol>\n<h3>4. \uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988 (Side Leg Raises)<\/h3>\n<p>\uc774 \uc6b4\ub3d9\uc740 \uce21\uba74 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h4>\uc6b4\ub3d9 \ubc29\ubc95:<\/h4>\n<ol>\n<li>\uc606\uc73c\ub85c \ub204\uc6cc \ud55c \ucabd \ub2e4\ub9ac\ub294 \uc704\ub85c \ubed7\uace0 \ub2e4\ub978 \ucabd \ub2e4\ub9ac\ub294 \ubc14\ub2e5\uc5d0 \ub461\ub2c8\ub2e4.<\/li>\n<li>\uc704\ucabd \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li>10~15\ud68c \ubc18\ubcf5\ud55c \ud6c4 \ubc18\ub300\ucabd\ub3c4 \uc9c4\ud589\ud558\uc138\uc694.<\/li>\n<\/ol>\n<h3>5. \ud799 \uc4f0\ub7ec\uc2a4\ud130 (Hip Thrusts)<\/h3>\n<p>\uc774 \uc6b4\ub3d9\uc740 \uae00\ub8e8\ud2b8 \ube0c\ub9bf\uc9c0\uc640 \ube44\uc2b7\ud558\uc9c0\ub9cc, \ub354 \ud070 \ubc94\uc704\uc758 \uc6c0\uc9c1\uc784\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<h4>\uc6b4\ub3d9 \ubc29\ubc95:<\/h4>\n<ol>\n<li>\ub4f1\uc744 \uc758\uc790\ub098 \uc18c\ud30c\uc5d0 \ub300\uace0 \ubb34\ub98e\uc744 \uad7d\ud78c \ucc44\ub85c \ubc1c\uc740 \ubc14\ub2e5\uc5d0 \ub461\ub2c8\ub2e4.<\/li>\n<li>\uc5c9\ub369\uc774\ub97c \ub192\uc774 \ub4e4\uc5b4\uc62c\ub824 \ubab8\uc774 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li>\ucd5c\uace0 \uc810\uc5d0\uc11c \uc7a0\uc2dc \uc815\uc9c0 \ud6c4 \uc6d0\ub798 \uc790\uc138\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/li>\n<li>10~15\ud68c \ubc18\ubcf5\ud558\uba70 3\uc138\ud2b8\ub97c \uc218\ud589\ud558\uc138\uc694.<\/li>\n<\/ol>\n<h2>\uc6b4\ub3d9 \ub8e8\ud2f4 \ub9cc\ub4e4\uae30<\/h2>\n<p>\uac01 \uc6b4\ub3d9\uc744 \uc870\ud569\ud558\uc5ec \uc8fc 2~3\ud68c \uc2e4\uc2dc\ud558\uba70 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804 \ud6c4\uc5d0\ub294 \ubc18\ub4dc\uc2dc \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uacfc \uc900\ube44 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\uc138\uc694.<\/p>\n<h2>\ub9c8\ubb34\ub9ac<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uac83\uc740 \uc2dc\uac04\uc774 \uac78\ub9b4 \uc218 \uc788\uc9c0\ub9cc, \uafb8\uc900\ud55c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ubd84\uba85\ud788 \uc88b\uc740 \uacb0\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \uc870\ud569\ud558\uc5ec \ub8e8\ud2f4\uc744 \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694. \uc2dc\uc791\uc774 \ubc18\uc785\ub2c8\ub2e4! \uc5ec\ub7ec\ubd84\ub3c4 \uc624\ub298\ubd80\ud130 \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud574\ubcf4\uc138\uc694.<\/p>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8\uc758 \uade0\ud615\uacfc \uc548\uc815\uc131\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc77c\uc0c1\uc801\uc778 \ud65c\ub3d9\uc5d0\uc11c \ub354 \ub9ce\uc740 \ud798\uc744 \ubc1c\ud718\ud560 \uc218 \uc788\uac8c \ud574\uc8fc\uba70, \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\ub294 \ub370\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c \uccb4\uc911\ub9cc\uc744 \uc774\uc6a9\ud558\uc5ec \uac04\ub2e8\ud558\uac8c \ud560 \uc218 \uc788\ub294 \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\ub4e4\uc740 \ubcc4\ub3c4\uc758 \uae30\uad6c \uc5c6\uc774\ub3c4 \ud6a8\uacfc\uc801\uc73c\ub85c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9\uc758 \uc911\uc694\uc131 \uc5c9\ub369\uc774 &hellip; <a href=\"https:\/\/atmokpo.com\/w\/41451\/\" 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, \uccb4\uc911\ub9cc\uc73c\ub85c \uac00\ub2a5\ud55c \uac04\ub2e8\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-41451","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, \uccb4\uc911\ub9cc\uc73c\ub85c \uac00\ub2a5\ud55c \uac04\ub2e8\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\/41451\/\" \/>\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, \uccb4\uc911\ub9cc\uc73c\ub85c \uac00\ub2a5\ud55c \uac04\ub2e8\ud55c \uc5c9\ub369\uc774 \uc6b4\ub3d9 - \ub77c\uc774\ube0c\uc2a4\ub9c8\ud2b8\" \/>\n<meta property=\"og:description\" content=\"\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8\uc758 \uade0\ud615\uacfc \uc548\uc815\uc131\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc77c\uc0c1\uc801\uc778 \ud65c\ub3d9\uc5d0\uc11c \ub354 \ub9ce\uc740 \ud798\uc744 \ubc1c\ud718\ud560 \uc218 \uc788\uac8c \ud574\uc8fc\uba70, \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\ub294 \ub370\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c \uccb4\uc911\ub9cc\uc744 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