{"id":41473,"date":"2024-11-07T06:59:27","date_gmt":"2024-11-07T06:59:27","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41473"},"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-%ed%97%88%eb%a6%ac","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41473\/","title":{"rendered":"9.\uc758\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ubcf8 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131, \ud5c8\ub9ac \uac74\uac15\uacfc \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uad00\uacc4"},"content":{"rendered":"<h2>9. \uc758\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ubcf8 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131<\/h2>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721, \ub610\ub294 \ub454\uadfc(gluteus muscle)\uc740 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721 \uadf8\ub8f9 \uc911 \ud558\ub098\ub85c, \uac74\uac15\uacfc \uc2e0\uccb4 \uae30\ub2a5\uc5d0 \uc0c1\ub2f9\ud55c \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \ud2b9\ud788, \ud5c8\ub9ac \uac74\uac15\uacfc\uc758 \uad00\uacc4\ub294 \ub9ce\uc740 \uc5f0\uad6c\uc640 \ub17c\uc758\uc758 \uc8fc\uc81c\uac00 \ub418\uc5b4\uc654\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131\uacfc \ud5c8\ub9ac \uac74\uac15\uacfc\uc758 \uad00\uacc4\uc5d0 \ub300\ud574 \uc2ec\uce35\uc801\uc73c\ub85c \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uad6c\uc870\uc640 \uae30\ub2a5<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc8fc\ub85c \uc138 \uc885\ub958\uc758 \uadfc\uc721\uc73c\ub85c \uad6c\uc131\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uac01 \uadfc\uc721\uc758 \uae30\ub2a5\uc744 \uc774\ud574\ud558\ub294 \uac83\uc740 \uadf8 \uc911\uc694\uc131\uc744 \ub354 \uc798 \uc778\uc2dd\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub300\ub454\uadfc (Gluteus Maximus)<\/strong>: \uc778\uccb4\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721\uc73c\ub85c, \uc5c9\ub369\uc774\uc758 \ud615\ud0dc\ub97c \uacb0\uc815\uc9d3\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ub300\ub454\uadfc\uc740 \uc8fc\ub85c \ub2e4\ub9ac\uc758 \uc2e0\uc804, \uc678\ud68c\uc804, \uadf8\ub9ac\uace0 \uc678\ubd80\uc5d0\uc11c\uc758 \ud798\uc744 \ubc1c\ud718\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc911\ub454\uadfc (Gluteus Medius)<\/strong>: \ub300\ub454\uadfc\ubcf4\ub2e4 \uc791\uc9c0\ub9cc \ub9e4\uc6b0 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc911\ub454\uadfc\uc740 \ubcf4\ud589 \uc2dc \ubab8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uace0, \ub2e4\ub9ac\uc758 \uc678\uce21\uc5d0\uc11c \uc624\ub294 \ud798\uc744 \ub2f4\ub2f9\ud558\uc5ec \uc678\uc74c\ubd80 \ubc0f \ub0b4\uc804\uadfc\uacfc \ud568\uaed8 \uc791\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\ub454\uadfc (Gluteus Minimus)<\/strong>: \uc911\ub454\uadfc\uc758 \uc544\ub798\ucabd\uc5d0 \uc704\uce58\ud558\uba70, \uc678\ud68c\uc804 \ubc0f \ub2e4\ub9ac\uc758 \uc548\uc815\uc131\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ubc1c\ub2ec\uc774 \ud544\uc694\ud55c \uc774\uc720<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uac83\uc740 \ubcf4\ud589 \ubc0f \uc6b4\ub3d9 \uc218\ud589\uc5d0 \ud544\uc218\uc801\uc77c \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc5ec\ub7ec \uac00\uc9c0 \uac74\uac15\uc0c1\uc758 \uc774\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc2e0\uccb4 \uc790\uc138 \uac1c\uc120<\/strong>: \uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ucc99\ucd94\uc758 \uc815\ub82c\uc744 \uac1c\uc120\ud558\uace0, \uc62c\ubc14\ub978 \uc790\uc138 \uc720\uc9c0\ub97c \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd80\uc0c1 \uc608\ubc29<\/strong>: \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud558\uba74 \ub2e4\ub978 \ubd80\uc704\uc758 \uadfc\uc721\uc5d0 \uacfc\ubd80\ud558\uac00 \uac78\ub9ac\uac8c \ub418\uc5b4 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \uc99d\uac00\ud569\ub2c8\ub2e4. \ud2b9\ud788, \ud5c8\ub9ac\uac00 \uc57d\ud55c \uacbd\uc6b0\uc5d0\ub294 \ub354\uc6b1 \uadf8\ub807\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uccb4\uc911 \uad00\ub9ac<\/strong>: \uc5c9\ub369\uc774 \uadfc\uc721\uacfc \uac19\uc740 \ub300\uadfc\uc721\uc744 \uc6b4\ub3d9\ud558\uba74 \uccb4\uc9c0\ubc29 \uac10\uc18c\uc5d0 \uae30\uc5ec\ud558\uba70, \ub300\uc0ac\uc728\uc744 \ub192\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \ud5c8\ub9ac \uac74\uac15\uacfc \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uad00\uacc4<\/h3>\n<p>\ud5c8\ub9ac \uac74\uac15\uc740 \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5\uacfc \ubc00\uc811\ud558\uac8c \uc5f0\uad00\ub418\uc5b4 \uc788\uc73c\uba70, \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc774 \uad00\uacc4\uc5d0\uc11c \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucc99\ucd94\uc758 \uc548\uc815\uc131 \ud655\ubcf4<\/strong>: \uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ucc99\ucd94\ub97c \uc548\uc815\ud654\uc2dc\ud0a4\uace0, \ucc29\uc9c0\uc758 \ucda9\uaca9\uc744 \ubd84\uc0b0\uc2dc\ud0a4\ub294 \uae30\ub2a5\uc744 \ud569\ub2c8\ub2e4. \uc774\ub294 \ud5c8\ub9ac\uc5d0 \uac00\ud574\uc9c0\ub294 \ubd88\ud544\uc694\ud55c \uc555\ub825\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc6b4\ub3d9 \uc911 \ud5c8\ub9ac \ubd80\uc0c1 \uc608\ubc29<\/strong>: \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc801\uc808\ud788 \ubc1c\ub2ec\ub418\uc5b4 \uc788\uc5b4\uc57c\ub9cc \ub2e4\ub9ac\uc640 \ud5c8\ub9ac\uc758 \uc5ed\ud560\uc774 \uade0\ud615\uc744 \uc774\ub8e8\uc5b4 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc744 \uc904\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc62c\ubc14\ub978 \ud14c\ud06c\ub2c9 \uc720\uc9c0<\/strong>: \uc6b4\ub3d9 \uc911 \ubc14\ub978 \uc790\uc138\uc640 \ud14c\ud06c\ub2c9\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ubc1c\ub2ec\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc774\ub85c \uc778\ud574 \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \uc0ac\uc6a9\ub418\uc9c0 \uc54a\uace0 \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\uac8c \ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc744 \uc704\ud55c \uc6b4\ub3d9 \uc608\uc81c<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\uae30 \uc704\ud55c \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub4e4 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac \uac74\uac15\uc744 \uc9c0\uc6d0\ud558\uace0, \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5 \ud5a5\uc0c1\uc5d0 \uae30\uc5ec\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc2a4\ucffc\ud2b8 (Squats)<\/strong>: \uc591 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uba74\uc11c \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba70 \uc549\uc2b5\ub2c8\ub2e4. \ud5c8\ub9ac\ub97c \uace7\uac8c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ub300\ub454\uadfc\uacfc \uc911\ub454\uadfc\uc744 \uac15\ud558\uac8c \ub9cc\ub4dc\ub294 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uae00\ub8e8\ud2b8 \ube0c\ub9ac\uc9c0 (Glute Bridge)<\/strong>: \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uad6c\ubd80\ub9b0 \ud6c4, \ud799\uc744 \ub4e4\uc5b4 \uc62c\ub824 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc218\ucd95\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc9c1\uc811\uc801\uc73c\ub85c \uc790\uadf9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub7f0\uc9c0 (Lunges)<\/strong>: \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ub0b4\ub51b\uc73c\uba70 \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube8d\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ub300\ub454\uadfc\uacfc \uc911\ub454\uadfc\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \uacb0\ub860<\/h3>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ub2e8\uc21c\ud55c \ubbf8\uc801 \uc694\uc18c\ub97c \ub118\uc5b4, \uc6b0\ub9ac\uc758 \uc2e0\uccb4 \uac74\uac15\uacfc \uae30\ub2a5\uc5d0 \uc911\uc694\ud55c \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \ud2b9\ud788, \ud5c8\ub9ac \uac74\uac15\uacfc\uc758 \uad00\uacc4\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ubc1c\ub2ec\uc744 \ub354\uc6b1 \uac15\uc870\ud569\ub2c8\ub2e4. \uc801\uc808\ud55c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud568\uc73c\ub85c\uc368 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0, \uc804\ubc18\uc801\uc778 \uc6b4\ub3d9 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ubbc0\ub85c \ubaa8\ub4e0 \uc0ac\ub78c\ub4e4\uc740 \uc774 \uadfc\uc721\uc758 \uac15\ud654\ub97c \uc704\ud55c \ub178\ub825\uc744 \uac8c\uc744\ub9ac\ud558\uc9c0 \ub9d0\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc774 \uc911\uc694\ud55c \uc774\uc720\ub294 \ub2e8\uc21c\ud788 \uc678\uc801\uc778 \ubbf8\uac10\ubfd0 \uc544\ub2c8\ub77c, \uc2e0\uccb4\uc758 \uae30\ub2a5\uacfc \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0a4\uae30 \uc704\ud55c \ud544\uc218 \uc694\uc18c\uc785\ub2c8\ub2e4. \uc5ec\ub7ec\ubd84\uc758 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ub354\uc6b1 \uac15\ud654\ud558\uc5ec \uac74\uac15\ud55c \uc0b6\uc744 \ub204\ub9ac\uc2dc\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>9. \uc758\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ubcf8 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131 \uc5c9\ub369\uc774 \uadfc\uc721, \ub610\ub294 \ub454\uadfc(gluteus muscle)\uc740 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721 \uadf8\ub8f9 \uc911 \ud558\ub098\ub85c, \uac74\uac15\uacfc \uc2e0\uccb4 \uae30\ub2a5\uc5d0 \uc0c1\ub2f9\ud55c \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \ud2b9\ud788, \ud5c8\ub9ac \uac74\uac15\uacfc\uc758 \uad00\uacc4\ub294 \ub9ce\uc740 \uc5f0\uad6c\uc640 \ub17c\uc758\uc758 \uc8fc\uc81c\uac00 \ub418\uc5b4\uc654\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131\uacfc \ud5c8\ub9ac \uac74\uac15\uacfc\uc758 \uad00\uacc4\uc5d0 \ub300\ud574 \uc2ec\uce35\uc801\uc73c\ub85c \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. 1. \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uad6c\uc870\uc640 \uae30\ub2a5 \uc5c9\ub369\uc774 \uadfc\uc721\uc740 &hellip; <a href=\"https:\/\/atmokpo.com\/w\/41473\/\" class=\"more-link\">\ub354 \ubcf4\uae30<span class=\"screen-reader-text\"> &#8220;9.\uc758\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ubcf8 \uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc758 \uc911\uc694\uc131, \ud5c8\ub9ac \uac74\uac15\uacfc \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uad00\uacc4&#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-41473","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, \ud5c8\ub9ac \uac74\uac15\uacfc \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uad00\uacc4 - \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\/41473\/\" \/>\n<meta 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