{"id":41459,"date":"2024-11-07T06:59:21","date_gmt":"2024-11-07T06:59:21","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41459"},"modified":"2024-11-26T06:36:35","modified_gmt":"2024-11-26T06:36:35","slug":"6-%ec%97%89%eb%8d%a9%ec%9d%b4-%ea%b7%bc%ec%9c%a1-%ea%b0%95%ed%99%94%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%83%9d%ed%99%9c-%ec%8a%b5%ea%b4%80-%ec%9e%a5%ec%8b%9c%ea%b0%84-%ec%95%89%ec%95%84-%ec%9e%88%eb%8a%94","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41459\/","title":{"rendered":"6.\uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \uc88b\uc740 \uc0dd\ud65c \uc2b5\uad00, \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc2b5\uad00\uc758 \ubb38\uc81c\uc640 \ud574\uacb0\ucc45"},"content":{"rendered":"<h2>\uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \uc88b\uc740 \uc0dd\ud65c \uc2b5\uad00<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc6b0\ub9ac\uc758 \uade0\ud615\uacfc \ud798\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ubfd0\ub9cc \uc544\ub2c8\ub77c, \ud0c4\ub825 \uc788\ub294 \uc5c9\ub369\uc774\ub294 \uc544\ub984\ub2e4\uc6b4 \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc624\ub79c \uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc0dd\ud65c\uc744 \ud558\uace0 \uc788\uc5b4 \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud574\uc9c0\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc0dd\ud65c \uc2b5\uad00\uacfc \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc2b5\uad00\uc758 \ubb38\uc81c\uc810, \uadf8\ub9ac\uace0 \uadf8 \ud574\uacb0\ucc45\uc5d0 \ub300\ud574 \uc790\uc138\ud788 \uc124\uba85\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uc911\uc694\uc131<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc(glute muscles)\uc740 \uc778\uccb4\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721\uad70\uc785\ub2c8\ub2e4. \uc774 \uadfc\uc721\uad70\uc740 \uc2e0\uccb4\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uace0, \ud558\uccb4\uc758 \ud798 \ubc1c\ud718, \uac77\uae30 \ubc0f \ub6f0\uae30\uc640 \uac19\uc740 \uae30\ubcf8\uc801\uc778 \uc6c0\uc9c1\uc784\uc744 \uc9c0\uc6d0\ud569\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ub610\ud55c \ucc99\ucd94\uc758 \uc815\ub82c\uc744 \ub3c4\uc640 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc904\uc774\ub294 \ub370 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/p>\n<h3>2. \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc2b5\uad00\uc758 \ubb38\uc81c<\/h3>\n<p>\uc624\ub298\ub0a0 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \ucef4\ud4e8\ud130 \uc791\uc5c5\uc774\ub098 \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9 \ub4f1\uc73c\ub85c \uc778\ud574 \ud558\ub8e8\uc758 \ub300\ubd80\ubd84\uc744 \uc549\uc544\uc11c \ubcf4\ub0c5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc549\uc544 \uc788\ub294 \uc0dd\ud65c\uc2b5\uad00\uc740 \uc5ec\ub7ec \uac00\uc9c0 \ubd80\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uadfc\uc721 \uc57d\ud654:<\/strong> \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uc73c\uba74 \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc218\ucd95 \uc0c1\ud0dc\uc5d0 \uc788\uac8c \ub418\uace0, \uc774\ub85c \uc778\ud574 \uadfc\uc721\uc774 \uc57d\ud574\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc57d\ud574\uc9c4 \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ud558\uccb4\uc758 \ubca8\ub7f0\uc2a4\ub97c \ubd88\uc548\uc815\ud558\uac8c \ub9cc\ub4e4\uace0, \ub2e4\ub978 \uadfc\uc721\uc5d0 \uacfc\ub3c4\ud55c \ubd80\ub2f4\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uccb4\uc9c0\ubc29 \uc99d\uac00:<\/strong> \ube44\ud65c\ub3d9\uc801\uc778 \uc0dd\ud65c\uc740 \uccb4\uc911 \uc99d\uac00\uc758 \uc6d0\uc778\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \ubd80\uc704\uc5d0 \uccb4\uc9c0\ubc29\uc774 \uc27d\uac8c \uc313\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc790\uc138 \ubd88\ub7c9:<\/strong> \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uc744 \uacbd\uc6b0 \uc790\uc138\uac00 \ub098\ube60\uc9c8 \uc218 \uc788\uace0, \uc774\ub294 \ucc99\ucd94\uc5d0 \uc545\uc601\ud5a5\uc744 \ubbf8\uccd0 \ud1b5\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc2b5\uad00\uc5d0\uc11c \ubc97\uc5b4\ub098\uae30 \uc704\ud55c \ud574\uacb0\ucc45<\/h3>\n<p>\uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc2b5\uad00\uc73c\ub85c \uc778\ud55c \ubd80\uc791\uc6a9\uc744 \uc904\uc774\uae30 \uc704\ud574 \ub2e4\uc74c\uacfc \uac19\uc740 \uc2b5\uad00\uc744 \uc2e4\ucc9c\ud574 \ubcf4\uc138\uc694.<\/p>\n<h4>3.1. \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9<\/h4>\n<p>\uc815\uae30\uc801\uc73c\ub85c \uc6b4\ub3d9\uc744 \ud568\uc73c\ub85c\uc368 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>\uc2a4\ucffc\ud2b8:<\/strong> \uae30\ubcf8\uc801\uc778 \uc2a4\ucffc\ud2b8\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\ubfd0\ub9cc \uc544\ub2c8\ub77c \ud5c8\ubc85\uc9c0 \uadfc\uc721\ub3c4 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc790\uc138\ub97c \uc62c\ubc14\ub974\uac8c \uc720\uc9c0\ud558\uba70 \ubc18\ubcf5\ud558\uba74 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ud799 \uc4f0\ub7ec\uc2a4\ud2b8:<\/strong> \uc5c9\ub369\uc774\ub97c \uc9d1\uc911\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ub7f0\uc9c0:<\/strong> \ud55c\ucabd \ubc1c\uc744 \uc55e\uc73c\ub85c \ub0b4\ub51b\uace0 \ubb34\ub98e\uc744 \uad6c\ubd80\ub824 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc790\uadf9\ud569\ub2c8\ub2e4. \uad50\ub300\ub85c \uc591\ucabd \ub2e4\ub9ac\ub97c \uc0ac\uc6a9\ud574 \uc6b4\ub3d9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>3.2. \uc790\uc8fc \uc77c\uc5b4\ub098\uae30<\/h4>\n<p>\uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uae30\uc801\uc73c\ub85c \uc77c\uc5b4\uc11c\uc11c \uc2a4\ud2b8\ub808\uce6d\uc744 \ud558\uac70\ub098 \uc9e7\uc740 \uc0b0\ucc45\uc744 \ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. 30\ubd84\ub9c8\ub2e4 \ud55c \ubc88\uc529 \uc77c\uc5b4\ub098\uc11c \ubab8\uc744 \uc6c0\uc9c1\uc774\ub3c4\ub85d \ub178\ub825\ud558\uc138\uc694.<\/p>\n<h4>3.3. \uc549\ub294 \uc790\uc138 \uc870\uc815\ud558\uae30<\/h4>\n<p>\uc62c\ubc14\ub978 \uc549\ub294 \uc790\uc138\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ubcf4\ud638\ud558\ub294 \ub370 \uc911\uc694\ud569\ub2c8\ub2e4. \uc758\uc790\uc5d0 \uc549\uc744 \ub54c \ud5c8\ub9ac\ub97c \uc138\uc6b0\uace0, \ubc1c\uc740 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub450\ub3c4\ub85d \ud558\uc138\uc694.<\/p>\n<h4>3.4. \uc2a4\ud0e0\ub529 \ub370\uc2a4\ud06c \ud65c\uc6a9\ud558\uae30<\/h4>\n<p>\uac00\ub2a5\ud558\ub2e4\uba74 \uc2a4\ud0e0\ub529 \ub370\uc2a4\ud06c\ub97c \uc0ac\uc6a9\ud574 \uc549\uc740 \uc0c1\ud0dc\uc758 \uc2dc\uac04\uc744 \uc904\uc5ec\ubcf4\uc138\uc694. \uc774\ub294 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc6c0\uc9c1\uc784\uc744 \uc99d\uac00\uc2dc\ucf1c \uc90d\ub2c8\ub2e4.<\/p>\n<h4>3.5. \uc694\uac00 \ubc0f \uc2a4\ud2b8\ub808\uce6d<\/h4>\n<p>\uc694\uac00\ub098 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \uadfc\uc721\uc744 \uae34\uc7a5\uc2dc\ud0a4\uace0 \uc720\uc5f0\uc131\uc744 \uc99d\uac00\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc5c9\ub369\uc774\uc640 \ub2e4\ub9ac\uc758 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ucf1c\uc8fc\ub294 \ub3d9\uc791\uc744 \ud3ec\ud568\ud558\uc138\uc694.<\/p>\n<h3>4. \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc74c\uc2dd<\/h3>\n<p>\uc62c\ubc14\ub978 \uc6b4\ub3d9\uacfc \ud568\uaed8 \uac74\uac15\ud55c \uc2dd\uc2b5\uad00\uc740 \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8\uc774 \ud48d\ubd80\ud55c \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\uc5ec \uadfc\uc721\uc758 \ud68c\ubcf5\uacfc \uc131\uc7a5\uc744 \ucd09\uc9c4\ud558\uc138\uc694. \ub2e4\uc74c\uacfc \uac19\uc740 \uc2dd\ud488\uc744 \uad8c\uc7a5\ud569\ub2c8\ub2e4:<\/p>\n<ul>\n<li>\ub2ed \uac00\uc2b4\uc0b4, \uc18c\uace0\uae30, \uc0dd\uc120 \ub4f1 \ub2e8\ubc31\uc9c8\uc774 \ud48d\ubd80\ud55c \uc2dd\ud488<\/li>\n<li>\ucf69, \ub80c\uc988\ucf69 \ub4f1 \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8<\/li>\n<li>\uacac\uacfc\ub958\uc640 \uc528\uc557\ub958<\/li>\n<li>\ucc44\uc18c\uc640 \uacfc\uc77c\ub85c \ube44\ud0c0\ubbfc\uacfc \ubbf8\ub124\ub784\uc744 \ubcf4\ucda9\ud558\uc138\uc694.<\/li>\n<\/ul>\n<h3>\uacb0\ub860<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\uae30 \uc704\ud574\uc11c\ub294 \uc6b0\uc120 \uc88b\uc544\ud558\ub294 \uc6b4\ub3d9\uc744 \ucc3e\uc544\uc11c \uafb8\uc900\ud788 \uc2e4\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub610\ud55c \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \ud604\ub300\uc778\uc758 \uc0dd\ud65c\uc2b5\uad00\uc744 \uac1c\uc120\ud558\uae30 \uc704\ud574 \ub2e4\uc591\ud55c \ub178\ub825\uc744 \uae30\uc6b8\uc5ec\uc57c \ud569\ub2c8\ub2e4. \uc815\uae30\uc801\uc778 \uc6b4\ub3d9\uacfc \uc62c\ubc14\ub978 \uc2dd\uc2b5\uad00\uc744 \ud1b5\ud574 \uac74\uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694. \uac74\uac15\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \uc5c9\ub369\uc774\ub294 \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \ub370 \ud070 \uae30\uc5ec\ub97c \ud560 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c \uc791\uc740 \ubcc0\ud654\ub4e4\uc744 \ud1b5\ud574, \ub354\uc6b1 \uac15\ud558\uace0 \uc544\ub984\ub2e4\uc6b4 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac00\uafb8\uc5b4 \ub098\uac00\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \uc88b\uc740 \uc0dd\ud65c \uc2b5\uad00 \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc6b0\ub9ac\uc758 \uade0\ud615\uacfc \ud798\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ubfd0\ub9cc \uc544\ub2c8\ub77c, \ud0c4\ub825 \uc788\ub294 \uc5c9\ub369\uc774\ub294 \uc544\ub984\ub2e4\uc6b4 \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc624\ub79c \uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc0dd\ud65c\uc744 \ud558\uace0 \uc788\uc5b4 \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud574\uc9c0\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \uc5c9\ub369\uc774 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