\ud314\ub69d\uc0b4 \ube60\uc9c0\ub294 \uc6b4\ub3d9\ubc95 \u2013 \ud0c4\ud0c4\ud55c \ud314 \ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \uc2e4\ucc9c \uac00\uc774\ub4dc<\/p>\n
\ub0a0\uc528\uac00 \ucd94\uc6cc \uc637\uc73c\ub85c \ud314\uc744 \uac00\ub9ac\uac8c \ub418\uba74, \uc790\uc2e0\ub3c4 \ubaa8\ub974\uac8c \ud314 \uc6b4\ub3d9\uc744 \uc18c\ud640\ud788 \ud558\uae30 \uc27d\ub2e4. \ud558\uc9c0\ub9cc \ubd04\uacfc \uc5ec\ub984\uc774 \ub418\uba74 \uac00\uc7a5 \uba3c\uc800 \ub4dc\ub7ec\ub098\ub294 \ubd80\uc704\uac00 \ubc14\ub85c \ud314\uc774\ub2e4. \ud2b9\ud788 \ud314\ub69d \ub4a4\ucabd, \uc989 \uc0c1\uc644 \uc0bc\ub450\uadfc \ubd80\uc704\ub294 \ud3c9\uc18c \uc790\uc8fc \uc4f0\uc9c0 \uc54a\uc544 \uc9c0\ubc29\uc774 \uc27d\uac8c \uc313\uc774\uace0, \ud0c4\ub825\uc774 \ub5a8\uc5b4\uc9c0\uae30 \uc27d\ub2e4. \uadf8\ub7ec\ub098 \uafb8\uc900\ud55c \uc6b4\ub3d9\uacfc \uc62c\ubc14\ub978 \uc790\uc138\ub85c \ucda9\ubd84\ud788 \ud0c4\ud0c4\ud558\uace0 \ub9e4\ub048\ud55c \ud314 \ub77c\uc778\uc744 \ub9cc\ub4e4 \uc218 \uc788\ub2e4.<\/p>\n
\ud314\ub69d\uc0b4\uc744 \ube7c\ub294 \ud575\uc2ec\uc740 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uba74\uc11c \uc9c0\ubc29\uc744 \ud0dc\uc6b0\ub294 \ubcf5\ud569 \uc6b4\ub3d9\uc774\ub2e4. \ub2e8\uc21c\ud788 \ud314\ub9cc \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc804\uc2e0 \uc21c\ud658\uc744 \ub3d5\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \ud568\uaed8 \uc9c4\ud589\ud558\uba74 \ub354\uc6b1 \ud6a8\uacfc\uc801\uc774\ub2e4. \uc6b0\uc120 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ub300\ud45c\uc801\uc778 \ud314 \uc6b4\ub3d9 \uba87 \uac00\uc9c0\ub97c \uc18c\uac1c\ud55c\ub2e4.<\/p>\n
\uccab\uc9f8, \u2018\ud478\uc26c\uc5c5(Push-up)\u2019\uc774\ub2e4. \uc804\ud1b5\uc801\uc778 \ud314 \uc6b4\ub3d9\uc73c\ub85c, \uc0c1\uccb4 \uadfc\uc721 \uc804\ubc18\uc744 \uac15\ud654\ud574\uc900\ub2e4. \ud314\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud55c \ucc44 \ud314\uafc8\uce58\ub97c \uad7d\ud600 \ub0b4\ub824\uac14\ub2e4\uac00 \ucc9c\ucc9c\ud788 \ubc00\uc5b4 \uc62c\ub9b0\ub2e4. \ucc98\uc74c\uc5d4 \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\ub294 \ubb34\ub98e \ud478\uc26c\uc5c5\uc73c\ub85c \uc2dc\uc791\ud574 \uc810\ucc28 \ub09c\uc774\ub3c4\ub97c \ub192\uc774\uba74 \uc88b\ub2e4.<\/p>\n
\ub458\uc9f8, \u2018\ud2b8\ub77c\uc774\uc149\uc2a4 \ub525(Triceps Dip)\u2019\uc740 \ud314\ub69d\uc0b4 \uc81c\uac70\uc5d0 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc774\ub2e4. \uc758\uc790\ub098 \uc18c\ud30c \ub05d\uc5d0 \uc190\uc744 \uc62c\ub9ac\uace0 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad7d\ud600 \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub0b4\ub838\ub2e4\uac00 \ub2e4\uc2dc \ubc00\uc5b4 \uc62c\ub9b0\ub2e4. \ud314 \ub4a4\ucabd \uadfc\uc721\uc774 \uc218\ucd95\ub418\ub294 \ub290\ub08c\uc774 \ub4e4\uba74 \uc81c\ub300\ub85c \ud558\uace0 \uc788\ub294 \uac83\uc774\ub2e4.<\/p>\n
\uc14b\uc9f8, \u2018\uc554\uc11c\ud074(Arm Circle)\u2019\uc740 \uac04\ub2e8\ud558\uc9c0\ub9cc \uafb8\uc900\ud788 \ud558\uba74 \ud070 \ud6a8\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\ub2e4. \ub450 \ud314\uc744 \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc5b4\uae68 \ub192\uc774\uc5d0\uc11c \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ucc9c\ucc9c\ud788 \ub3cc\ub9b0\ub2e4. \uc2dc\uacc4 \ubc29\ud5a5\uc73c\ub85c 20\ud68c, \ubc18\ub300 \ubc29\ud5a5\uc73c\ub85c 20\ud68c\ub97c \ubc18\ubcf5\ud558\uba74 \uc5b4\uae68\uc640 \ud314\uc758 \uadfc\uc721\uc774 \uace0\ub974\uac8c \uc790\uadf9\ub41c\ub2e4.<\/p>\n
\ub137\uc9f8, \u2018\ub364\ubca8 \ud0a5\ubc31(Dumbbell Kickback)\u2019\ub3c4 \ucd94\ucc9c\ub41c\ub2e4. \ub364\ubca8\uc774 \uc5c6\uc73c\uba74 \uc0dd\uc218\ubcd1\uc73c\ub85c \ub300\uccb4 \uac00\ub2a5\ud558\ub2e4. \ud5c8\ub9ac\ub97c \uc219\uc774\uace0 \ud314\uafc8\uce58\ub97c 90\ub3c4\ub85c \uad6c\ubd80\ub9b0 \ud6c4, \ud314\uc744 \ub4a4\ub85c \ubc00\uc5b4 \uc0bc\ub450\uadfc\uc744 \uc790\uadf9\ud55c\ub2e4. 15\ud68c\uc529 3\uc138\ud2b8\ub97c \ubc18\ubcf5\ud558\uba74 \ud314 \ub4a4\ucabd\uc758 \ud0c4\ub825\uc774 \ube60\ub974\uac8c \uc0b4\uc544\ub09c\ub2e4.<\/p>\n
\uc6b4\ub3d9\ubfd0 \uc544\ub2c8\ub77c *\ub2e8 \uad00\ub9ac\uc640 \uc218\ubd84 \uc12d\ucde8\ub3c4 \uc911\uc694\ud558\ub2e4. \ub2e8\ubc31\uc9c8\uc774 \ud48d\ubd80\ud55c \uc2dd\ub2e8\uc740 \uadfc\uc721 \ud68c\ubcf5\uc744 \ub3d5\uace0, \ucda9\ubd84\ud55c \uc218\ubd84\uc740 \ubd80\uc885\uc744 \uc608\ubc29\ud574 \ud314\uc774 \ub354 \uc2ac\ub9bc\ud574 \ubcf4\uc774\uac8c \ud55c\ub2e4. \ub610\ud55c \ud558\ub8e8 30\ubd84 \uc815\ub3c4\uc758 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9(\uc870\uae45, \uc904\ub118\uae30 \ub4f1)\uc744 \ubcd1\ud589\ud558\uba74 \ud314 \ub77c\uc778\uc774 \ud55c\uce35 \ub9e4\ub044\ub7ec\uc6cc\uc9c4\ub2e4.<\/p>\n
\ud314\ub69d\uc0b4\uc740 \ub2e8\uae30\uac04\uc5d0 \ube60\uc9c0\uc9c0 \uc54a\uc9c0\ub9cc, \ud558\ub8e8 15\ubd84\ub9cc\uc774\ub77c\ub3c4 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uba74 \ub208\uc5d0 \ub744\ub294 \ubcc0\ud654\ub97c \uacbd\ud5d8\ud560 \uc218 \uc788\ub2e4. \uafb8\uc900\ud568\uc774 \ucd5c\uace0\uc758 \ube44\uacb0\uc774\ub2e4. \uc624\ub298\ubd80\ud130 \uac70\uc6b8 \uc55e\uc5d0\uc11c \ud314\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \uc791\uc9c0\ub9cc \uafb8\uc900\ud55c \uc6c0\uc9c1\uc784\uc73c\ub85c \ud0c4\ud0c4\ud55c \ud314 \ub77c\uc778\uc744 \ub9cc\ub4e4\uc5b4\ubcf4\uc790.<\/p>\n
\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"
\ud314\ub69d\uc0b4 \ube60\uc9c0\ub294 \uc6b4\ub3d9\ubc95 \u2013 \ud0c4\ud0c4\ud55c \ud314 \ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \uc2e4\ucc9c \uac00\uc774\ub4dc \ub0a0\uc528\uac00 \ucd94\uc6cc \uc637\uc73c\ub85c \ud314\uc744 \uac00\ub9ac\uac8c \ub418\uba74, \uc790\uc2e0\ub3c4 \ubaa8\ub974\uac8c \ud314 \uc6b4\ub3d9\uc744 \uc18c\ud640\ud788 \ud558\uae30 \uc27d\ub2e4. \ud558\uc9c0\ub9cc \ubd04\uacfc \uc5ec\ub984\uc774 \ub418\uba74 \uac00\uc7a5 \uba3c\uc800 \ub4dc\ub7ec\ub098\ub294 \ubd80\uc704\uac00 \ubc14\ub85c \ud314\uc774\ub2e4. \ud2b9\ud788 \ud314\ub69d \ub4a4\ucabd, \uc989 \uc0c1\uc644 \uc0bc\ub450\uadfc \ubd80\uc704\ub294 \ud3c9\uc18c \uc790\uc8fc \uc4f0\uc9c0 \uc54a\uc544 \uc9c0\ubc29\uc774 \uc27d\uac8c \uc313\uc774\uace0, \ud0c4\ub825\uc774 \ub5a8\uc5b4\uc9c0\uae30 \uc27d\ub2e4. \uadf8\ub7ec\ub098 \uafb8\uc900\ud55c \uc6b4\ub3d9\uacfc \uc62c\ubc14\ub978 \uc790\uc138\ub85c […]<\/p>\n","protected":false},"author":215,"featured_media":2373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,40,39],"tags":[],"class_list":["post-2372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-40","category-39"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/users\/215"}],"replies":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2372"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2372\/revisions"}],"predecessor-version":[{"id":2374,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2372\/revisions\/2374"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2373"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}