{"id":41471,"date":"2024-11-07T06:59:26","date_gmt":"2024-11-07T06:59:26","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41471"},"modified":"2024-11-26T06:36:33","modified_gmt":"2024-11-26T06:36:33","slug":"9-%ec%9d%98%ed%95%99%ec%a0%81-%ea%b4%80%ec%a0%90%ec%97%90%ec%84%9c-%eb%b3%b8-%ec%97%89%eb%8d%a9%ec%9d%b4-%ea%b7%bc%ec%9c%a1-%eb%b0%9c%eb%8b%ac%ec%9d%98-%ec%a4%91%ec%9a%94%ec%84%b1-%eb%82%98%ec%81%9c","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41471\/","title":{"rendered":"9.\uc758\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ubcf8 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131, \ub098\uc05c \uc790\uc138\uc640 \uc57d\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc8fc\ub294 \uc2e0\uccb4\uc801 \ubb38\uc81c"},"content":{"rendered":"<p>\uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc(gluteus maximus, medius, minimus)\uc740 \uc778\uccb4\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721 \uadf8\ub8f9 \uc911 \ud558\ub098\ub85c, \uc2e0\uccb4\uc758 \uc5ec\ub7ec \uae30\ub2a5\uc5d0 \uc911\ub300\ud55c \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc6c0\uc9c1\uc784 \uc870\uc808, \uc790\uc138 \uc720\uc9c0, \uccb4\uc911 \uc9c0\uc9c0, \uadf8\ub9ac\uace0 \ud558\uccb4\uc758 \uc548\uc815\uc131\uc744 \ub192\uc774\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uadfc\uc721\uc744 \uc801\uc808\ud788 \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \uac83\uc740 \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud55c \ud544\uc218 \uc694\uc18c\uc785\ub2c8\ub2e4. \ubcf8 \ubb38\uc11c\uc5d0\uc11c\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc0dd\ub9ac\ud559\uc801 \uc911\uc694\uc131, \ub098\uc05c \uc790\uc138\uc640 \uc57d\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \ucd08\ub798\ud558\ub294 \uc2e0\uccb4\uc801 \ubb38\uc81c\uc5d0 \ub300\ud574 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>1. \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uad6c\uc870\uc640 \uae30\ub2a5<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ud06c\uac8c \uc138 \uac00\uc9c0\ub85c \ub098\ub20c \uc218 \uc788\uc2b5\ub2c8\ub2e4: \ub300\ub454\uadfc(gluteus maximus), \uc911\ub454\uadfc(gluteus medius), \uc18c\ub454\uadfc(gluteus minimus). \uc774 \uadfc\uc721\ub4e4\uc740 \uc11c\ub85c \ud611\ub825\ud558\uc5ec \ub2e4\uc591\ud55c \uae30\ub2a5\uc744 \uc218\ud589\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub300\ub454\uadfc:<\/strong> \uc8fc\ub85c \uc5c9\ub369\uc774\uc758 \uac00\uc7a5 \ud070 \uadfc\uc721\uc73c\ub85c, \uc2e0\uccb4\uc758 \ub4b7\ubd80\ubd84\uc5d0 \uc704\uce58\ud569\ub2c8\ub2e4. \uac77\uae30, \ub6f0\uae30, \ube44\uc2a4\ub4ec\ud788 \uae30\uc6b8\uc5b4\uc9c0\ub294 \uac83\uacfc \uac19\uc740 \ub3d9\uc791\uc5d0\uc11c \uccb4\uc911\uc744 \uc9c0\uc9c0\ud558\uace0 \uc5c9\ub369\uc774\ub97c \uc55e\uc73c\ub85c \ubc00\uc5b4\uc8fc\ub294 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc911\ub454\uadfc:<\/strong> \ub300\ub454\uadfc \ubc11\uc5d0 \uc704\uce58\ud558\uba70, \uce21\uba74\uc73c\ub85c \uc6c0\uc9c1\uc77c \ub54c \uc5c9\ub369\uc774\ub97c \uc548\uc815\uc2dc\ud0a4\uace0 \ub300\ud1f4\uace8\uc758 \uc704\uce58\ub97c \uc870\uc815\ud558\uc5ec \uade0\ud615\uc744 \uc7a1\ub294 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\ub454\uadfc:<\/strong> \uc911\ub454\uadfc \uc544\ub798\uc5d0 \uc788\ub294 \uc774 \uadfc\uc721\uc740 \uccb4\uc911\uc774 \ud55c\ucabd \ub2e4\ub9ac\uc5d0 \uc2e4\ub838\uc744 \ub54c \ubc18\ub300\ucabd \uc5c9\ub369\uc774\ub97c \ubcf4\ud638\ud558\uba70, \uace8\ubc18\uc758 \uc548\uc815\uc131\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>2. \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc758\ud559\uc801 \uc911\uc694\uc131<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc774 \ubc1c\ub2ec\ud558\uba74 \uc5ec\ub7ec \uc2e0\uccb4\uc801 \uc774\uc810\uc744 \uc81c\uacf5\ud558\uba70, \ud2b9\ud788 \ub2e4\uc74c\uacfc \uac19\uc740 \ubd80\ubd84\uc5d0\uc11c \uadf8 \uc911\uc694\uc131\uc774 \ubd80\uac01\ub429\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>\uc2e0\uccb4\uc758 \uade0\ud615\uacfc \uc548\uc815\uc131:<\/strong> \uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc0c1\uccb4\uc640 \ud558\uccb4\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud569\ub2c8\ub2e4. \uc774\ub294 \ud2b9\ud788 \uc6b4\ub3d9\uc774\ub098 \uc77c\uc0c1\uc801\uc778 \ud65c\ub3d9\uc744 \uc218\ud589\ud560 \ub54c \ubd80\uc0c1\uc758 \uc704\ud5d8\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uad00\uc808 \ubcf4\ud638:<\/strong> \uc57d\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uad00\uc808\uc5d0 \ubd80\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \ud2b9\ud788 \ubb34\ub98e, \uc5c9\ub369\uc774, \uadf8\ub9ac\uace0 \ud5c8\ub9ac\uc758 \uad00\uc808\uc5d0 \ubd80\ud558\ub97c \uac00\ud574 \ud1b5\uc99d\uc744 \uc77c\uc73c\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\ub82c \uc720\uc9c0:<\/strong> \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud560 \uacbd\uc6b0, \uace8\ubc18\uc758 \uc815\ub82c\uc774 \ubb34\ub108\uc9c0\uba74\uc11c \uc790\uc138\uac00 \ud2c0\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub294 \ub098\uc05c \uc790\uc138\ub85c \uc774\uc5b4\uc838 \ucc99\ucd94\uc5d0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc8fc\uace0 \uc7a5\uae30\uc801\uc778 \ud1b5\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>3. \ub098\uc05c \uc790\uc138\uc640 \uc57d\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc8fc\ub294 \uc2e0\uccb4\uc801 \ubb38\uc81c<\/h2>\n<p>\ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c\ub294 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc0ac\ubb34\uc2e4\uc5d0\uc11c \uc624\ub79c \uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc0dd\ud65c\uc2b5\uad00\uc744 \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc0dd\ud65c\uc2b5\uad00\uc740 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc57d\ud654\uc2dc\ud0a4\uace0 \ub098\uc05c \uc790\uc138\ub97c \uc720\ubc1c\ud569\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \uadf8\ub85c \uc778\ud574 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294 \uc8fc\uc694 \uc2e0\uccb4\uc801 \ubb38\uc81c\ub4e4\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>\ud5c8\ub9ac \ud1b5\uc99d:<\/strong> \uc57d\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ud5c8\ub9ac \uadfc\uc721\uacfc \ucc99\ucd94\uc5d0 \ubd80\ud558\ub97c \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4. \ub530\ub77c\uc11c, \uc774\ub7ec\ud55c \ubd80\ud558\ub294 \uacb0\uad6d \ub9cc\uc131 \ud5c8\ub9ac \ud1b5\uc99d\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubb34\ub98e \ubb38\uc81c:<\/strong> \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud560 \uacbd\uc6b0, \ub300\ud1f4\uace8\uc774 \uc815\ub82c\uc744 \uc783\uac8c \ub418\uace0, \uc774\ub294 \ubb34\ub98e\uc5d0 \ube44\uc815\uc0c1\uc801\uc778 \uc555\ub825\uc744 \uac00\ud574 \ubd80\uc0c1\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uace0\uad00\uc808 \ubd88\uc548\uc815\uc131:<\/strong> \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud55c \uacbd\uc6b0, \uace0\uad00\uc808\uc758 \ubd88\uc548\uc815\uc131\uc774 \uc99d\uac00\ud558\uba70, \uc774\ub85c \uc778\ud574 \uad00\uc808\uc758 \uac74\uac15\uc5d0 \ucd94\uac00\uc801\uc778 \ubb38\uc81c\ub97c \ubc1c\uc0dd\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd80\uc0c1 \uc704\ud5d8 \uc99d\uac00:<\/strong> \uc6b4\ub3d9\uc774\ub098 \uc77c\uc0c1\uc801\uc778 \ud65c\ub3d9 \uc911 \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud558\uba74 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uae30 \uc5b4\ub835\uace0, \uc774\ub85c \uc778\ud574 \ub118\uc5b4\uc9c0\uac70\ub098 \ubd80\uc0c1\ub2f9\ud560 \uc704\ud5d8\uc774 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>4. \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc744 \uc704\ud55c \uc6b4\ub3d9<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\uae30 \uc704\ud574\uc11c\ub294 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud3ec\ud568\uc2dc\ud0a4\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc544\ub798\ub294 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \uc608\uc2dc\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>\uc2a4\ucffc\ud2b8(Squats):<\/strong> \uac00\uc7a5 \uae30\ubcf8\uc801\uc778 \ucf54\uc5b4 \uc6b4\ub3d9\uc73c\ub85c, \ud070 \uadfc\uc721 \uadf8\ub8f9\uc744 \uac15\ud654\ud569\ub2c8\ub2e4. \uc815\uba74\uc744 \ubc14\ub77c\ubcf4\uace0 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub824 \uc11c\uc11c \ubb34\ub98e\uc744 \uad7d\ud600 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba70 \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud799 \uc4f0\ub7ec\uc2a4\ud2b8(Hip Thrusts):<\/strong> \ubc14\ub2e5\uc774\ub098 \ubca4\uce58\uc5d0 \ub4f1\uc744 \ub300\uace0 \ubb34\ub98e\uc744 \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub7f0\uc9c0(Lunges):<\/strong> \uc55e\uc73c\ub85c \ud55c \ubc1c\uc744 \ub0b4\ub51b\uace0 \ubb34\ub98e\uc744 \uad7d\ud600 \uace8\ubc18\uc744 \uc544\ub798\ub85c \ub0b4\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \uade0\ud615\uacfc \ud558\uccb4 \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub808\uadf8 \ub808\uc774\uc988(Leg Raises):<\/strong> \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ub2e4\ub9ac\ub97c \ubed7\uc740 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4\uc62c\ub9ac\uba70 \ub2e4\ub9ac\ub97c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \ud558\ubcf5\ubd80\uc640 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>5. \uacb0\ub860<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ubc1c\ub2ec\uc740 \ub2e8\uc21c\ud55c \ubbf8\uc801 \uc694\uc18c\ub97c \ub118\uc5b4 \uac74\uac15\uc5d0 \uc5ec\ub7ec \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \uc57d\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ub098\uc05c \uc790\uc138\uc640 \uad00\ub828\ub41c \ub2e4\uc591\ud55c \uc2e0\uccb4\uc801 \ubb38\uc81c\ub97c \uc57c\uae30\ud560 \uc218 \uc788\uc73c\uba70, \uc774\ub294 \uc7a5\uae30\uc801\uc73c\ub85c \uc2e0\uccb4 \uc804\ubc18\uc5d0 \ubd80\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub530\ub77c\uc11c, \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\ub97c \uc704\ud55c \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \uc77c\uc0c1\uc5d0 \ud1b5\ud569\ud558\uc5ec \uac74\uac15\ud55c \uc0b6\uc744 \uc601\uc704\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc790\uae30 \uad00\ub9ac\uc640 \uac74\uac15\ud55c \uc0dd\ud65c \uc2b5\uad00\uc740 \uacb0\uad6d \uc6b0\ub9ac \uc0b6\uc744 \ub354\uc6b1 \ud48d\uc694\ub86d\uac8c \ub9cc\ub4e4\uc5b4 \uc904 \uac83\uc785\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \uac83\uc740 \uc774\ub7ec\ud55c \ub178\ub825\uc758 \uc77c\ud658\uc73c\ub85c, \uc9c0\uc18d\uc801\uc778 \uc6b4\ub3d9\uc73c\ub85c \uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc720\uc9c0\ud558\uace0, \ub354 \ub098\uc544\uac00 \uac74\uac15\ud55c \uc0b6\uc744 \uc0b4\uae30 \uc704\ud55c \ucd08\uc11d\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc(gluteus maximus, medius, minimus)\uc740 \uc778\uccb4\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721 \uadf8\ub8f9 \uc911 \ud558\ub098\ub85c, \uc2e0\uccb4\uc758 \uc5ec\ub7ec \uae30\ub2a5\uc5d0 \uc911\ub300\ud55c \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc6c0\uc9c1\uc784 \uc870\uc808, \uc790\uc138 \uc720\uc9c0, \uccb4\uc911 \uc9c0\uc9c0, \uadf8\ub9ac\uace0 \ud558\uccb4\uc758 \uc548\uc815\uc131\uc744 \ub192\uc774\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 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\ubb38\uc81c&#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-41471","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>9.\uc758\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ubcf8 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131, \ub098\uc05c \uc790\uc138\uc640 \uc57d\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc8fc\ub294 \uc2e0\uccb4\uc801 \ubb38\uc81c - \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\" 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