{"id":3081,"date":"2026-04-21T10:11:09","date_gmt":"2026-04-21T01:11:09","guid":{"rendered":"https:\/\/ebweeklynews.co.kr\/?p=3081"},"modified":"2026-04-21T10:11:12","modified_gmt":"2026-04-21T01:11:12","slug":"%ed%92%88%ea%b2%a9-%ec%9e%88%eb%8a%94-%ec%8b%a4%eb%a3%a8%ec%97%a3%ec%9d%98-%ec%99%84%ec%84%b1-%ed%95%98%ec%b2%b4-%eb%a6%ac%eb%aa%a8%eb%8d%b8%eb%a7%81%ec%9d%84-%ec%9c%84%ed%95%9c-%ec%a0%95%ea%b5%90","status":"publish","type":"post","link":"https:\/\/ebweeklynews.co.kr\/?p=3081","title":{"rendered":"\ud488\uaca9 \uc788\ub294 \uc2e4\ub8e8\uc5e3\uc758 \uc644\uc131: \ud558\uccb4 \ub9ac\ubaa8\ub378\ub9c1\uc744 \uc704\ud55c \uc815\uad50\ud55c \uc124\uacc4"},"content":{"rendered":"<p data-path-to-node=\"2\"><b data-path-to-node=\"2\" data-index-in-node=\"0\">\ud488\uaca9 \uc788\ub294 \uc2e4\ub8e8\uc5e3\uc758 \uc644\uc131: \ud558\uccb4 \ub9ac\ubaa8\ub378\ub9c1\uc744 \uc704\ud55c \uc815\uad50\ud55c \uc124\uacc4<\/b><\/p>\n<p data-path-to-node=\"3\">\uc5ec\ub984\uc758 \ubb38\ud131\uc5d0\uc11c \uc6b0\ub9ac\uac00 \ub9c8\uc8fc\ud558\ub294 \uac00\uc7a5 \uc815\uc9c1\ud55c \uc9c0\ud45c\ub294 \ub2e4\ub9ac\uc758 \ub77c\uc778\uc774\ub2e4. \ud558\uc9c0\ub9cc \ub2e8\uc21c\ud788 \uac00\ub298\uae30\ub9cc \ud55c \ub2e4\ub9ac\ub294 \ub354 \uc774\uc0c1 \uc120\ub9dd\uc758 \ub300\uc0c1\uc774 \uc544\ub2c8\ub2e4. \uc9c4\uc815\ud55c \uc6b0\uc544\ud568\uc740 \ud0c4\ud0c4\ud55c \ub300\ud1f4\uc0ac\ub450\uadfc\uacfc \ub9e4\ub044\ub7fd\uac8c \uc815\ub3c8\ub41c \ud584\uc2a4\ud2b8\ub9c1, \uadf8\ub9ac\uace0 \uc804\uc2e0\uc744 \ud754\ub4e4\ub9bc \uc5c6\uc774 \uc9c0\ud0f1\ud558\ub294 \ub454\uadfc\uc758 \uc870\ud654\uc5d0\uc11c \uc644\uc131\ub41c\ub2e4. \ud558\uccb4\ub294 \uc6b0\ub9ac \ubab8 \uadfc\uc721\uc758 70% \uc774\uc0c1\uc774 \uc9d1\uc911\ub41c \uac70\ub300\ud55c \uc5d4\uc9c4\uc774\uc790, \uac74\uac15\ud55c \uc5d0\ub108\uc9c0\ub97c \ubc1c\uc0b0\ud558\ub294 \uc6d0\ucc9c\uc774\ub2e4. \uc62c\uc5ec\ub984, \uc5b4\ub5a4 \uc758\uc0c1\uc5d0\uc11c\ub3c4 \ub2f9\ub2f9\ud55c \uc2e4\ub8e8\uc5e3\uc744 \ub9cc\ub4e4\uc5b4\uc904 \ud504\ub9ac\ubbf8\uc5c4 \ud558\uccb4 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uc81c\uc548\ud55c\ub2e4.<\/p>\n<p data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">1. \ud558\uccb4 \uc124\uacc4\uc758 \uae30\ucd08: \uace0\ub9bd\uacfc \uc790\uadf9\uc758 \uc2a4\ucffc\ud2b8 (Squat)<\/b> \ud558\uccb4 \uc6b4\ub3d9\uc758 \ud074\ub798\uc2dd\uc774\uc790 \ud544\uc218 \uc694\uc18c\uc778 \uc2a4\ucffc\ud2b8\ub294 \ub2e8\uc21c\ud55c \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\uae30\uac00 \uc544\ub2c8\ub2e4. \uace8\ubc18\uacfc \ubb34\ub98e, \ubc1c\ubaa9\uc758 \uc815\uad50\ud55c \ud611\uc751\uc774 \ud544\uc694\ud558\ub2e4. \uc591\ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \ubb34\uac8c \uc911\uc2ec\uc744 \ubc1c\ub4a4\uafc8\uce58\uc5d0 \ub454 \ucc44 \ucc9c\ucc9c\ud788 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube80\ub2e4. \uc774\ub54c \ubb34\ub98e\uc774 \ubc1c\ub05d\ubcf4\ub2e4 \uacfc\ud558\uac8c \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \ud5c8\ubc85\uc9c0\uac00 \ubc14\ub2e5\uacfc \ud3c9\ud589\uc774 \ub420 \ub54c\uae4c\uc9c0 \uae4a\uac8c \ub0b4\ub824\uac04\ub2e4. \uc62c\ub77c\uc62c \ub54c\ub294 \ubc1c\ubc14\ub2e5 \uc804\uccb4\ub85c \uc9c0\uba74\uc744 \ubc00\uc5b4\ub0b8\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \ub454\uadfc\uc744 \uc218\ucd95\uc2dc\ud0a8\ub2e4. 15\ud68c\uc529 4\uc138\ud2b8 \uc9c4\ud589\ud558\uba70 \ud558\uccb4\uc758 \uae30\ucd08 \uace8\uc870\ub97c \ub2e4\uc9c4\ub2e4.<\/p>\n<p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">2. \ubcf4\ud589\uc758 \ubbf8\ud559\uc744 \ub2f4\ub2e4: \uc6cc\ud0b9 \ub7f0\uc9c0 (Walking Lunge)<\/b> \ub7f0\uc9c0\ub294 \ub2e4\ub9ac\uc758 \uc55e\uba74\uacfc \ub4b7\uba74, \uadf8\ub9ac\uace0 \uc911\ub454\uadfc\uc744 \ub3d9\uc2dc\uc5d0 \uc790\uadf9\ud558\uc5ec \uc785\uccb4\uc801\uc778 \ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \ub370 \ud0c1\uc6d4\ud558\ub2e4. \ud55c\ucabd \ubc1c\uc744 \ud06c\uac8c \ub0b4\ub51b\uc73c\uba70 \uc591\ucabd \ubb34\ub98e\uc774 90\ub3c4\uac00 \ub418\ub3c4\ub85d \ubab8\uc744 \ub0ae\ucd98\ub2e4. \uc0c1\uccb4\ub97c \ubc14\ub85c \uc138\uc6cc \ucf54\uc5b4\uc758 \uae34\uc7a5\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. \ub4a4\ucabd \ubb34\ub98e\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uae30 \uc9c1\uc804\uae4c\uc9c0 \ub0b4\ub824\uac14\ub2e4\uac00, \uc55e\ubc1c\uc758 \ud798\uc73c\ub85c \ubc15\ucc28\uace0 \uc77c\uc5b4\ub098 \ub2e4\uc74c \ubc1c\uc744 \ub0b4\ub51b\ub294\ub2e4. \uc88c\uc6b0 \uad50\ucc28\ud558\uba70 20\uac78\uc74c\uc529 3\uc138\ud2b8\ub97c \uc2e4\uc2dc\ud558\uba74 \ub2e4\ub9ac\uc758 \uae34\uc7a5\uac10\uacfc \uade0\ud615 \uac10\uac01\uc774 \ub3d9\uc2dc\uc5d0 \ud5a5\uc0c1\ub41c\ub2e4.<\/p>\n<p data-path-to-node=\"6\"><b data-path-to-node=\"6\" data-index-in-node=\"0\">3. \ub9e4\ub044\ub7ec\uc6b4 \ub4b7\ud0dc\uc758 \uc644\uc131: \uc2a4\ud2f0\ud504 \ub808\uadf8 \ub370\ub4dc\ub9ac\ud504\ud2b8 (Stiff Leg Deadlift)<\/b> \ud5c8\ubc85\uc9c0 \ub4a4\ucabd(\ud584\uc2a4\ud2b8\ub9c1)\uacfc \uc5c9\ub369\uc774 \ud558\ub2e8\ubd80\uc758 \uacbd\uacc4\ub97c \uc120\uba85\ud558\uac8c \ub9cc\ub4e4\uc5b4\uc8fc\ub294 \ub3d9\uc791\uc774\ub2e4. \ubb34\ub98e\uc744 \uc544\uc8fc \uc0b4\uc9dd\ub9cc \uad7d\ud78c \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\uba70 \uc0c1\uccb4\ub97c \uc219\uc778\ub2e4. \uc774\ub54c \uc5c9\ub369\uc774\ub97c \ucd5c\ub300\ud55c \ub4a4\ub85c \ubc00\uc5b4\ub0b4\uba70 \ud5c8\ubc85\uc9c0 \ub4b7\uadfc\uc721\uc774 \ud33d\ud33d\ud558\uac8c \ub298\uc5b4\ub098\ub294 \uc790\uadf9\uc5d0 \uc9d1\uc911\ud55c\ub2e4. \ud5c8\ub9ac\uac00 \uad7d\uc9c0 \uc54a\ub3c4\ub85d \ucc99\ucd94\uc758 \uc911\ub9bd\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc911\uc694\ud558\ub2e4. \ucc9c\ucc9c\ud788 \uc800\ud56d\uc744 \ub290\ub07c\uba70 \ub0b4\ub824\uac14\ub2e4\uac00 \ub4b7\uadfc\uc721\uc758 \ud798\uc73c\ub85c \uc0c1\uccb4\ub97c \uc138\uc6b4\ub2e4. 12\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud558\uc5ec \ub9e4\ub044\ub7ec\uc6b4 \ub4b7\ub77c\uc778\uc744 \uc870\uac01\ud55c\ub2e4.<\/p>\n<p data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">4. \uc885\uc544\ub9ac\uc758 \uc6b0\uc544\ud55c \uc120: \uce74\ud504 \ub808\uc774\uc988 (Calf Raise)<\/b> \ub2e4\ub9ac \ub77c\uc778\uc758 \ub9c8\uce68\ud45c\ub294 \ub9e4\ub048\ud558\uac8c \uc815\ub3c8\ub41c \uc885\uc544\ub9ac\ub2e4. \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \ubc14\ub974\uac8c \uc11c\uc11c \ubc1c\ub4a4\uafc8\uce58\ub97c \ucc9c\ucc9c\ud788 \ub192\uac8c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \uc885\uc544\ub9ac \uadfc\uc721\uc774 \uc644\uc804\ud788 \uc218\ucd95\ub418\ub294 \uc9c0\uc810\uc5d0\uc11c 1\ucd08\uac04 \uba48\ucd98 \ub4a4, \ub2e4\uc2dc \ucc9c\ucc9c\ud788 \ub0b4\ub9b0\ub2e4. \ubc1c\ub4a4\uafc8\uce58\uac00 \ubc14\ub2e5\uc5d0 \ub2ff\uae30 \uc9c1\uc804\uc5d0 \ub2e4\uc2dc \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ubc29\uc2dd\uc744 \ubc18\ubcf5\ud558\uba74 \ub354\uc6b1 \uae4a\uc740 \uc790\uadf9\uc744 \uc904 \uc218 \uc788\ub2e4. 20\ud68c\uc529 3\uc138\ud2b8\ub97c \ud1b5\ud574 \ubd80\uc885\uc744 \uc644\ud654\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \ubc1c\ubaa9 \ub77c\uc778\uc744 \uc644\uc131\ud55c\ub2e4.<\/p>\n<p data-path-to-node=\"8\"><b data-path-to-node=\"8\" data-index-in-node=\"0\">[Editor&#8217;s Note: \ud68c\ubcf5\uacfc \uc21c\ud658\uc758 \ud558\ubaa8\ub2c8]<\/b> \uace0\uac15\ub3c4\uc758 \ud558\uccb4 \uc6b4\ub3d9\ub9cc\ud07c \uc911\uc694\ud55c \uac83\uc740 \uc6b4\ub3d9 \ud6c4\uc758 \uc138\uc2ec\ud55c \ucf00\uc5b4\ub2e4. \ud558\uccb4\ub294 \ud608\uc561 \uc21c\ud658\uc774 \uc815\uccb4\ub418\uae30 \uc26c\uc6b4 \ubd80\uc704\uc774\ubbc0\ub85c, \uc6b4\ub3d9 \uc9c1\ud6c4 \ud3fc\ub864\ub7ec\ub97c \ud65c\uc6a9\ud55c \uadfc\ub9c9 \uc774\uc644\uc774\ub098 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \uadfc\uc721\uc758 \ud53c\ub85c\ub97c \uc989\uac01\uc801\uc73c\ub85c \ud480\uc5b4\uc8fc\uc5b4\uc57c \ud55c\ub2e4. \ub610\ud55c \ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8\ub294 \uadfc\uc721\uc758 \ud68c\ubcf5\uc744 \ub3d5\uace0 \ub9e4\ub044\ub7ec\uc6b4 \ud53c\ubd80 \ud0c4\ub825\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud544\uc218\uc801\uc774\ub2e4. \uc870\uae09\ud568\ubcf4\ub2e4\ub294 \uc815\uad50\ud55c \ub3d9\uc791 \ud558\ub098\uc5d0 \uc9d1\uc911\ud558\ub294 \uc7a5\uc778 \uc815\uc2e0\uc73c\ub85c \ub2f9\uc2e0\uc758 \ub2e4\ub9ac\ub97c \ub9ac\ubaa8\ub378\ub9c1\ud574 \ubcf4\uc790. \uc62c\uc5ec\ub984, \ub2f9\uc2e0\uc774 \uac77\ub294 \ubaa8\ub4e0 \uae38\uc774 \ub7f0\uc6e8\uc774\uac00 \ub420 \uac83\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"8\">\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud488\uaca9 \uc788\ub294 \uc2e4\ub8e8\uc5e3\uc758 \uc644\uc131: \ud558\uccb4 \ub9ac\ubaa8\ub378\ub9c1\uc744 \uc704\ud55c \uc815\uad50\ud55c \uc124\uacc4 \uc5ec\ub984\uc758 \ubb38\ud131\uc5d0\uc11c \uc6b0\ub9ac\uac00 \ub9c8\uc8fc\ud558\ub294 \uac00\uc7a5 \uc815\uc9c1\ud55c \uc9c0\ud45c\ub294 \ub2e4\ub9ac\uc758 \ub77c\uc778\uc774\ub2e4. \ud558\uc9c0\ub9cc \ub2e8\uc21c\ud788 \uac00\ub298\uae30\ub9cc \ud55c \ub2e4\ub9ac\ub294 \ub354 \uc774\uc0c1 \uc120\ub9dd\uc758 \ub300\uc0c1\uc774 \uc544\ub2c8\ub2e4. \uc9c4\uc815\ud55c \uc6b0\uc544\ud568\uc740 \ud0c4\ud0c4\ud55c \ub300\ud1f4\uc0ac\ub450\uadfc\uacfc \ub9e4\ub044\ub7fd\uac8c \uc815\ub3c8\ub41c \ud584\uc2a4\ud2b8\ub9c1, \uadf8\ub9ac\uace0 \uc804\uc2e0\uc744 \ud754\ub4e4\ub9bc \uc5c6\uc774 \uc9c0\ud0f1\ud558\ub294 \ub454\uadfc\uc758 \uc870\ud654\uc5d0\uc11c \uc644\uc131\ub41c\ub2e4. \ud558\uccb4\ub294 \uc6b0\ub9ac \ubab8 \uadfc\uc721\uc758 70% \uc774\uc0c1\uc774 \uc9d1\uc911\ub41c \uac70\ub300\ud55c \uc5d4\uc9c4\uc774\uc790, \uac74\uac15\ud55c \uc5d0\ub108\uc9c0\ub97c \ubc1c\uc0b0\ud558\ub294 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3082,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,16,39],"tags":[],"class_list":["post-3081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-14","category-16","category-39"],"_links":{"self":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3081","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/215"}],"replies":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3081"}],"version-history":[{"count":1,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3081\/revisions"}],"predecessor-version":[{"id":3083,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3081\/revisions\/3083"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3082"}],"wp:attachment":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3081"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3081"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3081"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}