{"id":10876,"date":"2023-07-28T04:57:00","date_gmt":"2023-07-28T04:57:00","guid":{"rendered":"https:\/\/gs25deocksu.com\/?p=10876"},"modified":"2026-08-05T21:56:59","modified_gmt":"2026-08-05T21:56:59","slug":"%ed%98%88%ec%95%95-%eb%82%ae%ec%b6%94%eb%8a%94-%eb%8d%b0-%ec%9c%a0%ec%82%b0%ec%86%8c%eb%b3%b4%eb%8b%a4-%eb%93%b1%ec%b2%99%ec%84%b1-%ec%9a%b4%eb%8f%99resistance-training%ec%9d%b4","status":"publish","type":"post","link":"https:\/\/gs25deocksu.com\/?p=10876","title":{"rendered":"\ud608\uc555 \ub0ae\ucd94\ub294 \ub370 \uc720\uc0b0\uc18c\ubcf4\ub2e4 \u2018\ub4f1\ucc99\uc131 \uc6b4\ub3d9\u2019(Resistance training)\uc774 \ub354 \ud6a8\uacfc"},"content":{"rendered":"

\ud608\uc555 \ub0ae\ucd94\ub294 \ub370 \uc720\uc0b0\uc18c\ubcf4\ub2e4 \u2018\ub4f1\ucc99\uc131 \uc6b4\ub3d9\u2019\uc774 \ub354 \ud6a8\uacfc<\/h2>\n
\n
\"\uc2a4\ucffc\ud2b8<\/a><\/div>\n<\/div>\n

\uace0\ud608\uc555 \ud658\uc790\uc5d0\uac8c \uc720\uc0b0\uc18c \uc6b4\ub3d9\ubcf4\ub2e4 \ub4f1\ucc99\uc131 \uc6b4\ub3d9\uc774 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\ub294 \uc5f0\uad6c \uacb0\uacfc\ub85c \ubc1d\ud600\uc84c\ub2e4.<\/p>\n

\uc601\uad6d \uce94\ud130\ubca0\ub9ac\ud06c\ub77c\uc774\uc2a4\ud2b8\ucc98\uce58\ub300 \uc5f0\uad6c\ud300\uc740 1990~2023\ub144\uc5d0 1\ub9cc6000\uba85\uc774 \ucc38\uac00\ud55c 270\uac1c \uc784\uc0c1 \uc2dc\ud5d8 \uc790\ub8cc\ub97c \uc774\uc6a9\ud574 2\uc8fc \uc774\uc0c1 \uc9c0\uc18d\ub418\ub294 \uc6b4\ub3d9 \ud6c8\ub828 \uac1c\uc785\uc774 \ud734\uc2dd \uc2dc \ud608\uc555\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5\uc744 \ube44\uad50\u00b7\ubd84\uc11d\ud574 \ubc1c\ud45c\ud588\ub2e4.<\/p>\n

\uc5f0\uad6c\ud300\uc758 \uc5f0\uad6c \uacb0\uacfc, \ub4f1\ucc99\uc131 \uc6b4\ub3d9 \ud6c4 \uc218\ucd95\uae30\uc640 \uc774\uc644\uae30 \ud608\uc555\uc774 \uac01\uac01 8.24mmHg, 4mmHg \uac10\uc18c\ud55c \uac83\uc73c\ub85c \ub098\ud0c0 \ub0ac\ub2e4. \uc720\uc0b0\uc18c\uc640 \ub3d9\uc801 \uc800\ud56d \uc6b4\ub3d9(\uac00\ubcbc\uc6b4 \ud314 \ubc8c\ub824 \ub6f0\uae30\uac19\uc774 \uc804\uc2e0\uc744 \uc774\uc6a9\ud558\ub294 \uc6b4\ub3d9)\uc744 \ud558\uba74 6.04, 2.54\uc774 \uc904\uc5c8\uace0, \ub3d9\uc801 \uc800\ud56d \uc6b4\ub3d9\uc740 4.55, 3.04\uc774 \uc904\uc740\uac83\uc73c\ub85c \ub098\ud0c0 \ub0ac\ub2e4. \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud558\uba74 4.49, 2.53\uac00 \uac10\uc18c\ud588\uace0, \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 4.08, 2.50\uac00 \ub0ae\uc544\uc9c4 \uac83\uc73c\ub85c \ubc1c\ud45c \ub410\ub2e4. \ud2b9\ud788, \ub4f1\ucc99\uc131 \uc6b4\ub3d9\uc5d0\uc11c\ub294 \ubcbd \uc2a4\ucffc\ud2b8\uac00, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc5d0\uc11c\ub294 \ub2ec\ub9ac\uae30\uac00 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ub370 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc778 \uac83\uc73c\ub85c \ub098\ud0c0\ub0ac\ub2e4.<\/p>\n

<\/ins><\/p>\n

(adsbygoogle = window.adsbygoogle || []).push({});<\/p>\n

\uc774\uc5b4 \uc5f0\uad6c\ud300\uc740 \u201c\ub4f1\ucc99\uc131 \uc6b4\ub3d9\uc740 \uc218\ucd95\uae30\uc640 \uc774\uc644\uae30 \ud608\uc555\uc744 \ubaa8\ub450 \ub0ae\ucd94\ub294 \ub370 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\ub2e4\u201d\uba70 \u201c\uace0\ud608\uc555 \uc608\ubc29 \ubc0f \uce58\ub8cc\ub97c \uc704\ud55c \uc0c8\ub85c\uc6b4 \uc6b4\ub3d9 \uc9c0\uce68 \uad8c\uc7a5 \uc0ac\ud56d\uc758 \uac1c\ubc1c\uc744 \uc9c0\uc6d0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc774\ub2e4\u201d\ub77c\uba70 \ub4f1\ucc99 \uc6b4\ub3d9\uc758 \ud6a8\uacfc\uc640 \uace0\ud608\uc555 \uce58\ub8cc \uc608\ubc29\uc5d0 \ub300\ud574\uc11c\ub3c4 \uc774\uc57c\uae30 \ud588\ub2e4.<\/p>\n

\ud55c\ud3b8, \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \uc2a4\ud2b8\ub808\uce6d\ud558\uba74 \uc6b4\ub3d9\uc758 \ud608\uc555 \uac10\uc18c \ud6a8\uacfc\ub97c \ud6e8\uc52c \uc62c\ub9b4 \uc218 \uc788\ub294\uac83\uc73c\ub85c \ub098\ud0c0\ub0ac\ub2e4.<\/p>\n

\ub4f1\ucc99\uc131 \uc6b4\ub3d9(Resistance training)\uc740 \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\uae30 \uc704\ud574 \uc800\ud56d\uc744 \uc8fc\ub294 \uc6b4\ub3d9\uc744 \ub9d0\ud55c\ub2e4. \ud2b9\ud788 \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc740 \uadfc\uc721\uc758 \ud06c\uae30, \uac15\ub3c4, \uc9c0\uad6c\ub825\uc744 \uc99d\uac00\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\uba70, \ubf08 \uac74\uac15, \uccb4\uc9c0\ubc29 \uac10\uc18c, \ub300\uc0ac \uc99d\uc9c4 \ub4f1\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \uc900\ub2e4. \ub610\ud55c \ub4f1\ucc99\uc131 \uc6b4\ub3d9\uc740 \uc8fc\ub85c \uc790\uccb4 \ubb34\uac8c, \ubb34\uac8c \uae30\uad6c, \ud0c4\uc131 \ubc34\ub4dc \ub4f1\uc744 \uc774\uc6a9\ud558\uc5ec \uc218\ud589\ud55c\ub2e4,<\/p>\n

<\/p>\n

\ub2e4\uc591\ud55c \ub4f1\ucc99\uc131 \uc6b4\ub3d9\uc758 \uc885\ub958\uc640 \uac04\ub2e8\ud55c \uc6b4\ub3d9 \ubc29\ubc95.<\/p>\n

<\/p>\n

\n

1. \ud314\uad7d\ud600\ud3b4\uae30 (Push-ups):<\/h4>\n

\uac00\uc2b4, \uc5b4\uae68, \uc0bc\ub450\uadfc \ub4f1 \uc0c1\uccb4 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.
\ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub824\uc11c \uc190\ubc14\ub2e5\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \ubb34\ub98e\uc740 \uad7d\ud600\uc11c \ub4a4\uafc8\uce58\ub85c \uc11c\uac70\ub098 \ubc1c \ub05d\uc5d0 \uc11c\uc11c \ubab8\uc744 \ub4e4\uc5b4\uc62c\ub9ac\ub294 \uac83\uc774 \uc88b\ub2e4.<\/div>\n

<\/p>\n

2. \ud131\uac78\uc774 (Pull-ups\/Chin-ups):<\/h4>\n

\ub4f1, \uc774\ub450\uadfc, \uc0c1\uc644 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.
\uc218\ud3c9 \ub9c9\ub300\ub098 \ud130\ub2dd, \uc7a5\ub09c\uac10 \ud131\uac78\uc774 \ub9c9\ub300\ub97c \uc774\uc6a9\ud558\uc5ec \uc190\ubc14\ub2e5 \ubc29\ud5a5\uc774 \uc790\uc2e0\uc744 \ud5a5\ud558\ub3c4\ub85d \ubd99\uc7a1\uace0, \ud314\uc744 \ub2f9\uaca8\uc11c \ubaa9 \uc704\ub85c \ub4e4\uc5b4\uc62c\ub824\uc8fc\uba70 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/div>\n

3. \uc2a4\ucffc\ud2b8 (Squats):<\/h4>\n
\ub300\ud1f4\uc0ac\ub450\uadfc, \ud584\uc2a4\ud2b8\ub9c1, \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc778 \uc6b4\ub3d9 \ubc29\ubc95\uc774\ub2e4.
\uc5b4\uae68 \ub108\ube44\ub85c \ubc1c\uc744 \ubc8c\ub9ac\uace0, \uac00\uc2b4\uc744 \uc138\uc6b0\uace0 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uc11c \uc549\uc740 \ub4a4 \ub2e4\uc2dc \uc77c\uc5b4\uc11c\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\uc801\uc73c\ub85c \uc6b4\ub3d9\ud55c\ub2e4.<\/p>\n<\/div>\n
\n

4. \ub370\ub4dc\ub9ac\ud504\ud2b8 (Deadlift):<\/h4>\n

\uc5c9\ub369\uc774, \ud5c8\ubc85\uc9c0, \ub4f1 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95\uc774\ub2e4.
\ubb34\uac8c \uae30\uad6c(\ubc14\ubca8, \ub364\ubca8 \ub4f1)\ub97c \uc7a1\uace0 \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b8 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uace0, \ub4f1\uacfc \ud5c8\ub9ac\ub97c \ud568\uaed8 \uc77c\uc73c\ud0a4\uba70 \ubc18\ubcf5\uc801\uc73c\ub85c \uc6b4\ub3d9\ud55c\ub2e4.<\/p>\n<\/div>\n

\n

5. \ubca4\uce58\ud504\ub808\uc2a4 (Bench Press):<\/h4>\n

\uac00\uc2b4, \uc5b4\uae68, \uc0bc\ub450\uadfc \uadfc\uc721 \uac15\ud654\uc5d0 \uc88b\ub2e4.
\ub4f1\ubc1b\uc774\uac00 \uc788\ub294 \ubca4\uce58\uc5d0 \ub204\uc6cc\uc11c \ubc14\ubca8\uc744 \uac00\uc2b4 \uc704\ub85c \ub0b4\ub9ac\uace0 \ub2e4\uc2dc \uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\uc801\uc73c\ub85c \uc6b4\ub3d9\ud55c\ub2e4.<\/p>\n<\/div>\n

\n

6. \ub808\uadf8\ud504\ub808\uc2a4 (Leg Press):<\/h4>\n

\ub300\ud1f4\uc0ac\ub450\uadfc, \ud584\uc2a4\ud2b8\ub9c1, \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801 \uc6b4\ub3d9 \ubc29\ubc95\uc774\ub2e4.
\ub808\uadf8\ud504\ub808\uc2a4 \uae30\uad6c\uc5d0 \uc549\uc544\uc11c \ub2e4\ub9ac\ub97c \ubbf8\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\uc801\uc73c\ub85c \uc218\ud589\ud55c\ub2e4.<\/p>\n<\/div>\n

\n

7. \ub808\ud130\ub7f4 \ub808\uc774\uc988 (Lateral Raises):<\/h4>\n

\uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294\ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4.
\uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \uc606\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/div>\n

\n

8. \ubc14\uc774\uc149 \uceec (Bicep Curls):<\/h4>\n

\uc774\ub450\uadfc\uc744 \uac15\ud654\ud558\ub294\ub370 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95\uc774\ub2e4.
\uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \ud314\uafc8\uce58\ub97c \uace0\uc815\uc2dc\ud0a8 \ucc44\ub85c \ud314\uc744 \uad6c\ubd80\ub824 \ub364\ubca8\uc744 \uc5b4\uae68 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\uc801\uc73c\ub85c \uc6b4\ub3d9 \ud55c\ub2e4.<\/p>\n<\/div>\n

\ub4f1\ucc99\uc131 \uc6b4\ub3d9\uc740 \uac1c\uc778\uc758 \ubaa9\ud45c\uc640 \uccb4\ub825\uc5d0 \ub9de\uac8c \uc870\uc808\ud558\uc5ec \uc218\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \ucc98\uc74c\uc5d0\ub294 \uac00\ubcbc\uc6b4 \ubb34\uac8c\ub85c \uc2dc\uc791\ud558\uace0, \ucc9c\ucc9c\ud788 \uc99d\uac00\uc2dc\ucf1c \ub098\uac00\ub294 \uac83\uc774 \uc88b\ub2e4. \ub610\ud55c \uc62c\ubc14\ub978 \uc790\uc138\uc640 \ud638\ud761\uc744 \uc720\uc9c0\ud558\uc5ec \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\uace0, \uc804\ubb38\uc801\uc778 \ud2b8\ub808\uc774\ub108\uc758 \uc870\uc5b8\uc744 \ub4e3\uace0 \uc9c4\ud589\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc88b\uc740 \uc6b4\ub3d9 \ubc29\ubc95\uc774\ub2e4.<\/div>\n","protected":false},"excerpt":{"rendered":"

\ud608\uc555 \ub0ae\ucd94\ub294 \ub370 \uc720\uc0b0\uc18c\ubcf4\ub2e4 \u2018\ub4f1\ucc99\uc131 \uc6b4\ub3d9\u2019\uc774 \ub354 \ud6a8\uacfc \uace0\ud608\uc555 \ud658\uc790\uc5d0\uac8c \uc720\uc0b0\uc18c \uc6b4\ub3d9\ubcf4\ub2e4 \ub4f1\ucc99\uc131 \uc6b4\ub3d9\uc774 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\ub294 \uc5f0\uad6c \uacb0\uacfc\ub85c \ubc1d\ud600\uc84c\ub2e4. \uc601\uad6d \uce94\ud130\ubca0\ub9ac\ud06c\ub77c\uc774\uc2a4\ud2b8\ucc98\uce58\ub300 \uc5f0\uad6c\ud300\uc740 1990~2023\ub144\uc5d0 1\ub9cc6000\uba85\uc774 \ucc38\uac00\ud55c 270\uac1c \uc784\uc0c1 \uc2dc\ud5d8 \uc790\ub8cc\ub97c \uc774\uc6a9\ud574 2\uc8fc \uc774\uc0c1 \uc9c0\uc18d\ub418\ub294 \uc6b4\ub3d9 \ud6c8\ub828 \uac1c\uc785\uc774 \ud734\uc2dd \uc2dc \ud608\uc555\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5\uc744 \ube44\uad50\u00b7\ubd84\uc11d\ud574 \ubc1c\ud45c\ud588\ub2e4. \uc5f0\uad6c\ud300\uc758 \uc5f0\uad6c \uacb0\uacfc, \ub4f1\ucc99\uc131 \uc6b4\ub3d9 \ud6c4 \uc218\ucd95\uae30\uc640 \uc774\uc644\uae30 \ud608\uc555\uc774 […]<\/p>\n","protected":false},"author":1,"featured_media":10877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[150],"tags":[],"class_list":["post-10876","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-150"],"yoast_head":"\n\ud608\uc555 \ub0ae\ucd94\ub294 \ub370 \uc720\uc0b0\uc18c\ubcf4\ub2e4 \u2018\ub4f1\ucc99\uc131 \uc6b4\ub3d9\u2019(Resistance training)\uc774 \ub354 \ud6a8\uacfc - 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