{"id":1717,"date":"2024-05-07T10:50:12","date_gmt":"2024-05-07T01:50:12","guid":{"rendered":"https:\/\/hbacademynews.co.kr\/?p=1717"},"modified":"2024-05-08T11:48:26","modified_gmt":"2024-05-08T02:48:26","slug":"%ec%96%b4%ea%b9%a8-%ea%b1%b4%ea%b0%95%ec%9d%84-%ec%9c%84%ed%95%9c-%ec%9a%b4%eb%8f%99-%ec%9e%90%ec%84%b8-%ea%b0%9c%ec%84%a0%ea%b3%bc-%ea%b7%bc%eb%a0%a5-%ea%b0%95%ed%99%94%ec%97%90-%ed%9a%a8%ea%b3%bc","status":"publish","type":"post","link":"https:\/\/hbacademynews.co.kr\/?p=1717","title":{"rendered":"\uc5b4\uae68 \uac74\uac15\uc744 \uc704\ud55c \uc6b4\ub3d9, \uc790\uc138 \uac1c\uc120\uacfc \uadfc\ub825 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc778 3\uac00\uc9c0 \uc6b4\ub3d9"},"content":{"rendered":"

\uc5b4\uae68\ub294 \uc6b0\ub9ac\uc758 \uc77c\uc0c1\uc0dd\ud65c\uc5d0\uc11c \ub9ce\uc740 \ud65c\ub3d9\uc5d0 \ud544\uc218\uc801\uc778 \ubd80\uc704\uc785\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5b4\uae68\ub294 \uc790\uc138 \uac1c\uc120\uacfc \uadfc\ub825 \uac15\ud654\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc774\uc5d0 \uc804\ubb38\uac00\ub4e4\uc774 \ucd94\ucc9c\ud558\ub294 \uc5b4\uae68 \uac74\uac15\uc744 \uc704\ud55c \uc6b4\ub3d9\uc744 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

    \n
  1. \uc204\ub354 \ud504\ub808\uc2a4 (Shoulder Press):<\/strong> \uc204\ub354 \ud504\ub808\uc2a4\ub294 \uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ubc14\ubca8\uc774\ub098 \ub364\ubca8\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4\uc62c\ub9b0 \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68 \uadfc\uc721\ubfd0\ub9cc \uc544\ub2c8\ub77c \ud314, \uac00\uc2b4, \ub4f1 \uadfc\uc721\uae4c\uc9c0 \uac15\ud654\ud558\uc5ec \uc790\uc138 \uac1c\uc120\uacfc \uadfc\ub825 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n
  2. \uc0ac\uc774\ub4dc \ub808\ud130\ub7f4 \ub808\uc774\uc988 (Side Lateral Raise):<\/strong> \uc0ac\uc774\ub4dc \ub808\ud130\ub7f4 \ub808\uc774\uc988\ub294 \uc5b4\uae68\uc758 \uce21\uba74 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ub364\ubca8\uc744 \uc591\uc190\uc73c\ub85c \ub4e4\uace0 \uc11c\uc11c \uc591 \uc606\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub9b0 \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68\uc758 \uade0\ud615\uc744 \ub9de\ucd94\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\uc5ec \uc5b4\uae68 \uac74\uac15\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n
  3. \ud398\uc774\uc2a4 \ud480 (Face Pull):<\/strong> \ud398\uc774\uc2a4 \ud480\uc740 \uc5b4\uae68\uc640 \uc0c1\uccb4\uc758 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc800\ud56d\ubc34\ub4dc\ub97c \uc0ac\uc6a9\ud558\uc5ec \uc5b4\uae68 \ub192\uc774\uc5d0\uc11c \uc5bc\uad74\uc744 \ud5a5\ud574 \ubc34\ub4dc\ub97c \ub2f9\uae30\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68 \uadfc\uc721\uc744 \uade0\ud615 \uc788\uac8c \ubc1c\ub2ec\uc2dc\ud0a4\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\uc5ec \uc5b4\uae68 \uac74\uac15\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<\/ol>\n

    \uc774\ub4e4 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uba74 \uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc790\uc138\ub97c \uac1c\uc120\ud558\uc5ec \uc5b4\uae68 \uac74\uac15\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \ubc18\ub4dc\uc2dc \uc804\ubb38\uac00\ub098 \ud2b8\ub808\uc774\ub108\uc758 \uc9c0\ub3c4\ub97c \ubc1b\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5b4\uae68\ub85c \ub354\uc6b1 \ud65c\uae30\ucc2c \uc0dd\ud65c\uc744 \ub204\ub9ac\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"

    \uc5b4\uae68\ub294 \uc6b0\ub9ac\uc758 \uc77c\uc0c1\uc0dd\ud65c\uc5d0\uc11c \ub9ce\uc740 \ud65c\ub3d9\uc5d0 \ud544\uc218\uc801\uc778 \ubd80\uc704\uc785\ub2c8\ub2e4. \uac74\uac15\ud55c \uc5b4\uae68\ub294 \uc790\uc138 \uac1c\uc120\uacfc \uadfc\ub825 \uac15\ud654\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc774\uc5d0 \uc804\ubb38\uac00\ub4e4\uc774 \ucd94\ucc9c\ud558\ub294 \uc5b4\uae68 \uac74\uac15\uc744 \uc704\ud55c \uc6b4\ub3d9\uc744 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uc204\ub354 \ud504\ub808\uc2a4 (Shoulder Press): \uc204\ub354 \ud504\ub808\uc2a4\ub294 \uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ubc14\ubca8\uc774\ub098 \ub364\ubca8\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4\uc62c\ub9b0 \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68 \uadfc\uc721\ubfd0\ub9cc \uc544\ub2c8\ub77c \ud314, \uac00\uc2b4, […]<\/p>\n","protected":false},"author":1,"featured_media":1718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,42],"tags":[],"class_list":["post-1717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-42"],"_links":{"self":[{"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1717","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1717"}],"version-history":[{"count":0,"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1717\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1718"}],"wp:attachment":[{"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hbacademynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}