{"id":244,"date":"2024-01-18T21:59:31","date_gmt":"2024-01-18T12:59:31","guid":{"rendered":"https:\/\/wp2023.kr\/?p=244"},"modified":"2024-01-18T21:59:34","modified_gmt":"2024-01-18T12:59:34","slug":"%ec%a7%81%ec%9e%a5%ec%9d%b8-%ed%97%ac%ec%8a%a4-%ec%9e%85%eb%ac%b8-%ec%b4%88%eb%b3%b4-2%eb%b6%84%ed%95%a0-%eb%a3%a8%ed%8b%b4-%ea%b0%80%ec%8a%b4%ec%9a%b4%eb%8f%99-%ed%8e%b8","status":"publish","type":"post","link":"https:\/\/wp2023.kr\/?p=244","title":{"rendered":"\uc9c1\uc7a5\uc778 \ud5ec\uc2a4 \uc785\ubb38 \ucd08\ubcf4 2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4\uc6b4\ub3d9 \ud3b8"},"content":{"rendered":"\n<p>\uc9c1\uc7a5\uc778 \ud5ec\uc2a4 \uc785\ubb38 \ucd08\ubcf4 2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4\uc6b4\ub3d9 \ud3b8<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/\uc81c\ubaa9\uc744-\uc785\ub825\ud574\uc8fc\uc138\uc694_-001-39-1024x1024.png\" alt=\"\" class=\"wp-image-245\" style=\"aspect-ratio:1;width:456px;height:auto\" srcset=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/\uc81c\ubaa9\uc744-\uc785\ub825\ud574\uc8fc\uc138\uc694_-001-39-1024x1024.png 1024w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/\uc81c\ubaa9\uc744-\uc785\ub825\ud574\uc8fc\uc138\uc694_-001-39-300x300.png 300w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/\uc81c\ubaa9\uc744-\uc785\ub825\ud574\uc8fc\uc138\uc694_-001-39-150x150.png 150w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/\uc81c\ubaa9\uc744-\uc785\ub825\ud574\uc8fc\uc138\uc694_-001-39-768x768.png 768w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/\uc81c\ubaa9\uc744-\uc785\ub825\ud574\uc8fc\uc138\uc694_-001-39.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\uc6b4\ub3d9\ubc95\uc5d0\ub294 \uc5ec\ub7ec \ubc29\ubc95\uc774 \uc788\ub294\ub370\uc694, \uadf8 \uc911 \uc624\ub298\uc740 2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4\uc6b4\ub3d9 \ud3b8 \uc5d0 \ub300\ud574\uc11c \uc54c\uc544 \ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uadfc\uc721\uc774 \ucee4\uc9c0\ub294 \uacfc\uc815\uc740 \ubc18\ubcf5\ub41c \uc6b4\ub3d9\uc73c\ub85c \uadfc\uc721\uc774 \ucc22\uc5b4\uc9c0\uace0 \ud68c\ubcf5 \ub418\uba74\uc11c \uadfc\uc721\uc758 \ud06c\uae30\uac00 \ucee4\uc9c0\uace0 <br>\uc790\ub77c\uba70 \uc6b0\ub9ac\uac00 \uafc8\uafb8\ub294 \ubab8\uc774 \ub429\ub2c8\ub2e4. \uc774\ub807\uac8c \ud55c\ubc88 \ucc22\uc5b4\ub193\uc740 \uadfc\uc721\uc740 \ud68c\ubcf5 \ub418\uae30 \uae4c\uc9c0 <br>\uc0ac\ub78c\ub9c8\ub2e4 \uac1c\uc778 \ud3b8\ucc28\ub294 \uc788\uc9c0\ub9cc \ub300\ub7b5 <strong>\ud558\ub8e8\uc5d0\uc11c \uc774\ud2c0<\/strong> 24\uc2dc\uac04\uc5d0\uc11c 48\uc2dc\uac04 \uae4c\uc9c0 \uac78\ub9ac\uae30\ub3c4 \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_55 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >\ubaa9\ucc28<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\" role=\"button\"><label for=\"item-6a293634b9eb2\" ><span class=\"\"><span style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input aria-label=\"Toggle\" aria-label=\"item-6a293634b9eb2\"  type=\"checkbox\" id=\"item-6a293634b9eb2\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/wp2023.kr\/?p=244\/#2%EB%B6%84%ED%95%A0_%EC%9A%B4%EB%8F%99%EB%B2%95_%EB%A3%A8%ED%8B%B4%EC%9D%B4%EB%9E%80\" title=\"2\ubd84\ud560 \uc6b4\ub3d9\ubc95 \ub8e8\ud2f4\uc774\ub780 ?\">2\ubd84\ud560 \uc6b4\ub3d9\ubc95 \ub8e8\ud2f4\uc774\ub780 ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/wp2023.kr\/?p=244\/#2%EB%B6%84%ED%95%A0_%EB%A3%A8%ED%8B%B4_%EA%B0%80%EC%8A%B4_%EC%9A%B4%EB%8F%99%EB%B2%95\" title=\"2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4 \uc6b4\ub3d9\ubc95\">2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4 \uc6b4\ub3d9\ubc95<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/wp2023.kr\/?p=244\/#1_%EB%B0%94%EB%B2%A8_%EB%B2%A4%EC%B9%98%ED%94%84%EB%A0%88%EC%8A%A4_BB_Bench_Press\" title=\"1. \ubc14\ubca8 \ubca4\uce58\ud504\ub808\uc2a4 (BB Bench Press)\">1. \ubc14\ubca8 \ubca4\uce58\ud504\ub808\uc2a4 (BB Bench Press)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/wp2023.kr\/?p=244\/#%EC%9D%B8%ED%81%B4%EB%9D%BC%EC%9D%B8_%EB%B2%A4%EC%B9%98_%ED%94%84%EB%A0%88%EC%8A%A4_Incline_Bench_Press\" title=\"\uc778\ud074\ub77c\uc778 \ubca4\uce58 \ud504\ub808\uc2a4 (Incline Bench Press)\">\uc778\ud074\ub77c\uc778 \ubca4\uce58 \ud504\ub808\uc2a4 (Incline Bench Press)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/wp2023.kr\/?p=244\/#%EC%BC%80%EC%9D%B4%EB%B8%94_%ED%94%8C%EB%9D%BC%EC%9D%B4_Cable_Fly\" title=\"\ucf00\uc774\ube14 \ud50c\ub77c\uc774 (Cable Fly)\">\ucf00\uc774\ube14 \ud50c\ub77c\uc774 (Cable Fly)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2%EB%B6%84%ED%95%A0_%EC%9A%B4%EB%8F%99%EB%B2%95_%EB%A3%A8%ED%8B%B4%EC%9D%B4%EB%9E%80\"><\/span>2\ubd84\ud560 \uc6b4\ub3d9\ubc95 \ub8e8\ud2f4\uc774\ub780 ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\ubcf4\ud1b5 2\ubd84\ud560\uc740 <strong>\uc0c1\uccb4\uc640 \ud558\uccb4<\/strong>\ub85c \ub098\ub258\ub294\ub370 \ub2e4\ub978 3\ubd84\ud560 \ud639\uc7404-5\ubd84\ud560\ubc95 \ubcf4\ub2e4 \ube60\ub974\uac8c \ud55c\ubc88 \ucc22\uc5b4 \ub193\uc740 \uadfc\uc721\uc744<br>\ud68c\ubcf5\uacfc \ub3d9\uc2dc\uc5d0 \ub2e4\uc2dc \ucc22\uc5b4 \ub193\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc608\ub97c \ub4e4\uc5b4\uc11c 4-5\ubd84\ud560 \uac19\uc740 \ub8e8\ud2f4\uc744 \uc9c4\ud589\ud55c\ub2e4\uace0 \uac00\uc815 \ud588\uc744 \ub54c \uc6d4\uc694\uc77c\uc5d0 \uc5b4\uae68 \uc6b4\ub3d9\uc744 \ud558\uc600\ub2e4\uba74, <br>\ub2e4\uc2dc \uc5b4\uae68\uc6b4\ub3d9 \uc73c\ub85c \ub3cc\uc544\uc624\uae30 \uae4c\uc9c0 4~5\uc77c\uc758 \uc2dc\uac04\uc774 \uac78\ub9ac\uac8c \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ud68c\uc0ac \uc9c1\uc7a5\uc0dd\ud65c\uc744 \ud558\uba74\uc11c \uc5ec\ub7ec \uc774\ubca4\ud2b8\uac00 \uc0dd\uae30\uba74 \ub8e8\ud2f4 \ub3c4\ub294\ub370 \uc77c\uc8fc\uc77c \uc774\uc0c1\uc774 \uac78\ub824\ubc84\ub9ac\ub294 \ubb38\uc81c\uac00 \uc788\uc8e0<\/p>\n\n\n\n<p>\ud558\uc9c0\ub9cc \uc624\ub298 \uc54c\ub824 \ub4dc\ub9b4 2\ubd84\ud560 \uc6b4\ub3d9\ubc95\uc740 \ud55c \ubd80\uc704\uc758 \uc885\ubaa9\uc740 \uc801\uc9c0\ub9cc \ube60\ub974\uac8c \ub8e8\ud2f4\uc744 \ub3cc\ub824 <br>\uadf8\ub9cc\ud07c \ube60\ub978 \uadfc\uc131\uc7a5\uc744 \uc774\ub8f0 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc7a5\uc810\uc5d0 \ub300\ud574\uc11c \uc124\uba85 \ub4dc\ub838\uc73c\ub2c8 2\ubd84\ud560 \uc6b4\ub3d9\ubc95\uc758 \ub2e8\uc810\uc5d0 \ub300\ud574\uc11c \uc124\uba85 \ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ube60\ub974\uac8c \uc6b4\ub3d9\uc744 \uac00\uc838\uac00\uc9c0\ub9cc \ucf54\uc5b4\ub97c \ub9ce\uc774 \uc0ac\uc6a9\ud558\uae30\uc5d0 \uc815\ud655\ud55c \uc790\uc138\ub97c \ud558\uc9c0 \uc54a\uc73c\uba74 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \ub192\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ubb3c\ub860 \uc774\ub294 \ubaa8\ub4e0 \uc6b4\ub3d9\uc5d0 \ub2e4 \ud574\ub2f9 \ud569\ub2c8\ub2e4. <\/p>\n\n\n\n<p>\uc774\uc81c \ub9c9 \ud5ec\uc2a4\ub97c \uc2dc\uc791\ud558\uc2dc\ub824\ub294 \ubd84\ub4e4\uc740 \ubb34\uc791\uc815 \ubb34\uac8c\ub9cc \ub192\uc774\ub824 \ud558\uc9c0\ub9c8\uc2dc\uace0 \uc815\ud655\ud55c \uc790\uc138\ub97c \ud1b5\ud574 \uc81c\ub300\ub85c \ub41c \uc790\uadf9\uc744 \uac00\uc838 \uac00\uc2dc\ub294\uac83\uc774 \uc633\uc740 \ubc29\ud5a5 \uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p>2\ubd84\ud560 \uc6b4\ub3d9 \ub8e8\ud2f4\uc740 \ucd08\ubcf4\uc790\ub098 \uc911\uae09\uc790\ub4e4\uc5d0\uac8c \uc88b\uc740 \ub8e8\ud2f4\uc774\ub098, \uc0c1\uae09\uc790 \ubd84\ub4e4\uc774 \ud558\uc2dc\uae30\uc5d0\ub294 \ud0c0\uae43\uc73c\ub85c \ud558\ub294 \ubd80\uc704\uc5d0 \uc6b4\ub3d9\ub7c9\uc774 \uc801\uc73c\uc2e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. <\/p>\n\n\n\n<p>\uc6b4\ub3d9\uc804\uc5d0\ub294 \ubd80\uc0c1 \ubc29\uc9c0\ub97c \uc704\ud574 \uaf2d!! \ucda9\ubd84\ud55c \uc2a4\ud2b8\ub808\uce6d\uacfc \uc6dc\uc5c5\uc744 \uac00\uc838\uac00\ub294 \uac83\uc774 \ud544\uc218 \uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc5b4\ub290\uc815\ub3c4 \uc790\uc138\uac00 \uc219\ub2ec \ub418\uace0\ub098\uba74 \uc885\ubaa9\uc774 \uc801\uae30 \ub54c\ubb38\uc5d0 \uc911\ub7c9\uc744 \ub9ce\uc774 \ub2e4\ub8e8\uc5b4\uc57c \ud558\ub294\ub370 <\/p>\n\n\n\n<p>\ubb34\uac70\uc6b4 \uc911\ub7c9\uc73c\ub85c \uc778\ud574 \uae38\uc5b4\uc9c0\ub294 \ud734\uc2dd\uc2dc\uac04\uacfc \uc2a4\ud2b8\ub808\uce6d \ubc0f \uc6dc\uc5c5\uc73c\ub85c \uc778\ud574 \uc6b4\ub3d9\uc2dc\uac04\uc774 \ub2e4\ub978 \ub8e8\ud2f4\uc5d0 \ube44\ud574\uc11c \uc57d\uac04\uc740 \uae38\ub2e4\ub294 \ub2e8\uc810\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc774\uc81c \ubcf8\ub860\uc73c\ub85c \uc0c1\uccb4 \ub8e8\ud2f4\uc5d0 \ub300\ud574 \uc124\uba85 \ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2%EB%B6%84%ED%95%A0_%EB%A3%A8%ED%8B%B4_%EA%B0%80%EC%8A%B4_%EC%9A%B4%EB%8F%99%EB%B2%95\"><\/span>2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4 \uc6b4\ub3d9\ubc95<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%EB%B0%94%EB%B2%A8_%EB%B2%A4%EC%B9%98%ED%94%84%EB%A0%88%EC%8A%A4_BB_Bench_Press\"><\/span>1. \ubc14\ubca8 \ubca4\uce58\ud504\ub808\uc2a4 (BB Bench Press)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><br>5\uc138\ud2b8 5\ud68c(\uace0\uc911\ub7c9), 5\uc138\ud2b8 10\ud68c<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"340\" height=\"340\" src=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image.png\" alt=\"\" class=\"wp-image-246\" srcset=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image.png 340w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-300x300.png 300w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-150x150.png 150w\" sizes=\"(max-width: 340px) 100vw, 340px\" \/><\/figure>\n\n\n\n<p>\uac00\uc7a5 \ub300\ud45c\uc801\uc778 \uac00\uc2b4\uc6b4\ub3d9 \uc785\ub2c8\ub2e4. \uc720\ud29c\ube0c\ub97c \ubcf4\uba70 \uc790\uc138\ub97c \ubc30\uc6b0\uace0 \uc774\uc81c \ub9c9 \ud5ec\uc2a4\uc7a5\uc5d0\uc11c \ubca4\uce58 \ud504\ub808\uc2a4\ub97c <br>\ud558\uc2dc\ub294 \ucd08\ubcf4\uc790 \ubd84\ub4e4\uc774 \ub9ce\uc774 \uc788\uc2b5\ub2c8\ub2e4. <br>\ubd84\uba85 \uac00\uc2b4\uc6b4\ub3d9 \uc778\ub370 \uac00\uc2b4\uc744 \uc4f0\uc9c0 \uc54a\uace0 \uc5b4\uae68\uc640 \uc0bc\ub450\ub85c \ubbf8\ub294 \uacbd\uc6b0\uac00<br>\ub418\uac8c \ub9ce\uc2b5\ub2c8\ub2e4.  \ucd08\ubcf4\uc790 \ubd84\ub4e4\uc740 \uac00\uc2b4\uc5d0\uc11c \ubc30\ub85c \ubc00\uc5b4\ub0b4\ub294 \ubca4\uce58\ub97c \ub9ce\uc774 \ud558\uae30\ub3c4 \ud558\uad6c\uc694.<br>\ud575\uc2ec\ub9cc \uc9da\uc5b4 \ub4dc\ub9ac\ub3c4\ub85d \ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1022\" height=\"298\" src=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-1.png\" alt=\"\" class=\"wp-image-247\" srcset=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-1.png 1022w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-1-300x87.png 300w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-1-768x224.png 768w\" sizes=\"(max-width: 1022px) 100vw, 1022px\" \/><\/figure>\n\n\n\n<p>\ubc14\ubca8\uc758 \ubc29\ud5a5\uc740 \uc704 \uc0ac\uc9c4\uacfc \uac19\uc774,  \ubc14\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub838\uc744 \ub54c \uc5b4\uae68\uc640 \uc218\uc9c1\uc778 \uc0c1\ud0dc\uc5ec\uc57c \ud558\uba70 \ub0b4\ub824\uc62c \ub54c\ub294<br>\uc0ac\uc120 \uc744\uadf8\ub9ac\uba70 \uba85\uce58\uc5d0 \ub0b4\ub824\uc640\uc57c \uc815\uc0c1\uc801\uc778 \uc790\uc138\ub77c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.  \uadf8\ub9ac\uace0 \uc911\uc694\ud55c \uc810 \ud558\ub098 \ub354 \ub9d0\uc500 \ub4dc\ub9ac\uba74 <br>\uc804\uc644\uadfc\uc774 \ubc14\ubca8\uacfc \uc218\uc9c1\uc774\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc6b4\ub3d9\uc744 \ud558\uc2dc\uba74\uc11c \ubcf8\uc778\uc758 \uc790\uc138\ub97c \ub3d9\uc601\uc0c1\uc73c\ub85c \ucd2c\uc601\ud574\uc11c \ubcf4\uc2dc\ub294 \uac78 \ucd94\ucc9c \ub4dc\ub9bd\ub2c8\ub2e4. <br>\uc790\uc138\ub97c \uc27d\uac8c \uace0\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%9D%B8%ED%81%B4%EB%9D%BC%EC%9D%B8_%EB%B2%A4%EC%B9%98_%ED%94%84%EB%A0%88%EC%8A%A4_Incline_Bench_Press\"><\/span>\uc778\ud074\ub77c\uc778 \ubca4\uce58 \ud504\ub808\uc2a4 (Incline Bench Press)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"415\" src=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-2.png\" alt=\"\" class=\"wp-image-248\" srcset=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-2.png 598w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-2-300x208.png 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/figure>\n\n\n\n<p>5\uc138\ud2b8 5\ud68c(\uace0\uc911\ub7c9), 5\uc138\ud2b8 10\ud68c<\/p>\n\n\n\n<p>\uc717\uac00\uc2b4 \uc6b4\ub3d9\uc758 \ub300\ud45c\uc801\uc778 \uc6b4\ub3d9\uc778 \uc778\ud074\ub77c\uc778 \ubca4\uce58\ud504\ub808\uc2a4 \uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc55e\uc11c \uc124\uba85 \ub4dc\ub838\ub358 \ubca4\uce58\ud504\ub808\uc2a4\uc640 \ub611\uac19\uc774 \uc544\uce58\ub97c \ub9cc\ub4e4\uace0 \uacac\uac11\uc744 \ubaa8\uc544\uc900 \uc0c1\ud0dc\ub85c \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc7a1\uc544\ub193\uc740 \uacac\uac11\uc774 \ud3b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc190\uc744 \uc801\ub2f9\ud788 \ubed7\uace0, \ub610 \uc5b4\uae68\uac00 \ub108\ubb34 \ub098\uc624\uac8c \ub418\uba74 \ud314\ub85c \ubc00\uac8c \ub418\uc5b4 \uac00\uc2b4\uc6b4\ub3d9\uc778\ub370 \ud314\uc774 \ucee4\ubc84\ub9ac\ub294 \ubd88\uc0c1\uc0ac\uac00 \uc0dd\uae38 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud0c0\uae43\uc73c\ub85c \ud558\ub294 \ubd80\uc704\uc5d0 \uc815\ud655\ud788 \uc790\uadf9\uc774 \uc624\ub294\uc9c0 \uc0dd\uac01 \ud558\uc2dc\uba74\uc11c \uc6b4\ub3d9 \ud558\uc2dc\uba74  \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc2a4\ubbf8\uc2a4 \uba38\uc2e0\uc744 \uc0ac\uc6a9\ud55c\ub2e4\uba74, \uadf8\ub9bd\uc744 \uac15\ud558\uac8c \uc950\uc9c0 \uc54a\uace0 <strong>\uc190\ubc14\ub2e5\uc73c\ub85c \ubc00\uc5b4\uc8fc\ub294 \uc0dd\uac01<\/strong>\uc73c\ub85c \ud558\uba74 \ud6e8\uc52c \uc790\uadf9\uc744 \ucc3e\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%BC%80%EC%9D%B4%EB%B8%94_%ED%94%8C%EB%9D%BC%EC%9D%B4_Cable_Fly\"><\/span>\ucf00\uc774\ube14 \ud50c\ub77c\uc774 (Cable Fly)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>5\uc138\ud2b8 12\ud68c~15\ud68c<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"482\" src=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-3.png\" alt=\"\" class=\"wp-image-249\" srcset=\"https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-3.png 1024w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-3-300x141.png 300w, https:\/\/wp2023.kr\/wp-content\/uploads\/2024\/01\/image-3-768x362.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\ucf00\uc774\ube14 \ud50c\ub77c\uc774\ub294 \ub300\ud749\uadfc\uacfc \uc18c\ud749\uadfc\uc744 \ud0c0\uae43\uc73c\ub85c \ud558\ub294 \uace0\ub9bd \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ucf00\uc774\ube14\uc744 \ubc00\ub54c\uc640 \ub2e4\uc2dc \ub3cc\uc544\uc62c \ub54c \ud070 \uc800\ud56d\uc774 \ub098\ud0c0\ub0a9\ub2c8\ub2e4. \uc774 \uc800\ud56d\uc740 \uac00\uc2b4\uc5d0 \uc77c\uc815\ud55c \ubd80\ud558\ub97c \uc81c\uacf5\ud574\uc11c \uac00\uc2b4 \uadfc\uc721\uc744 \ubc1c\ub2ec \uc2dc\ud0ac \uc218 \uc788\ub294 \uc5ec\ub7ec \uc6b4\ub3d9\ub4e4 \uc911\uc5d0\uc11c\ub3c4 \uc815\ub9d0 \uc88b\uc740 \uc6b4\ub3d9\uc774\ub77c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ub610\ud55c \uba38\uc2e0\uc5d0\uc11c \uc870\uae08 \ub5a8\uc5b4\uc9c0\uac70\ub098 \uac01\ub3c4\ub97c \ubcc0\uacbd \ud560 \uacbd\uc6b0 \ub354\uc6b1 \ub2e4\uc591\ud558\uac8c \uac00\uc2b4 \uc744 \ubc1c\ub2ec \uc2dc\ud0ac \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ud314\uafc8\uce58\uac00 \uc5b4\uae68 \ub4a4\ub85c \ub118\uc5b4 \uac00\uc9c0 \uc54a\uac8c \ud150\uc158\uc744 \uc720\uc9c0\ud558\uace0, \ud314\uc740 \uc55e\uc73c\ub85c \u3131\uc790\uac00 \ub418\ub3c4\ub85d \ub9cc\ub4e4\uc5b4 \uc90d\ub2c8\ub2e4. <br>\ucd5c\ub300 \uc218\ucd95 \ubc94\uc704\uc5d0\uc11c \ucc9c\ucc9c~\ud788 \ub0b4\ub824 \ub3cc\uc544 \uc624\ub294\uac83\uc774 \uc790\uadf9\uc774 \uc81c\uc77c \uc798 \uc624\ub294 \uac83 \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc218\ucd95\uc73c\ub85c \uac08 \ub54c \ud314\ub85c \ubbf8\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \ud314\uc758 \uac01\ub3c4\ub9cc \uc720\uc9c0 \ud558\uace0 \uc190\ubc14\ub2e5\uc744 \ubaa8\uc544 \ubc15\uc218\ub97c \uce58\ub294 \ub290\ub08c?<br>\uc73c\ub85c \uc9c4\ud589\ud558\uace0 \uadf8\ub9bd \ub610\ud55c \uac78\uc5b4\ub9cc \uc900\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \ud558\uc2dc\uba74 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc9c1\uc7a5\uc778 \ud5ec\uc2a4 \uc785\ubb38 \ucd08\ubcf4 2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4\uc6b4\ub3d9 \ud3b8 \uc6b4\ub3d9\ubc95\uc5d0\ub294 \uc5ec\ub7ec \ubc29\ubc95\uc774 \uc788\ub294\ub370\uc694, \uadf8 \uc911 \uc624\ub298\uc740 2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4\uc6b4\ub3d9 \ud3b8 \uc5d0 \ub300\ud574\uc11c \uc54c\uc544 \ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uadfc\uc721\uc774 \ucee4\uc9c0\ub294 \uacfc\uc815\uc740 \ubc18\ubcf5\ub41c \uc6b4\ub3d9\uc73c\ub85c \uadfc\uc721\uc774 \ucc22\uc5b4\uc9c0\uace0 \ud68c\ubcf5 \ub418\uba74\uc11c \uadfc\uc721\uc758 \ud06c\uae30\uac00 \ucee4\uc9c0\uace0 \uc790\ub77c\uba70 \uc6b0\ub9ac\uac00 \uafc8\uafb8\ub294 \ubab8\uc774 \ub429\ub2c8\ub2e4. \uc774\ub807\uac8c \ud55c\ubc88 \ucc22\uc5b4\ub193\uc740 \uadfc\uc721\uc740 \ud68c\ubcf5 \ub418\uae30 \uae4c\uc9c0 \uc0ac\ub78c\ub9c8\ub2e4 \uac1c\uc778 \ud3b8\ucc28\ub294 \uc788\uc9c0\ub9cc \ub300\ub7b5 \ud558\ub8e8\uc5d0\uc11c \uc774\ud2c0 24\uc2dc\uac04\uc5d0\uc11c &#8230; <a title=\"\uc9c1\uc7a5\uc778 \ud5ec\uc2a4 \uc785\ubb38 \ucd08\ubcf4 2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4\uc6b4\ub3d9 \ud3b8\" class=\"read-more\" href=\"https:\/\/wp2023.kr\/?p=244\" aria-label=\"More on \uc9c1\uc7a5\uc778 \ud5ec\uc2a4 \uc785\ubb38 \ucd08\ubcf4 2\ubd84\ud560 \ub8e8\ud2f4 \uac00\uc2b4\uc6b4\ub3d9 \ud3b8\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[122,123,124,125],"class_list":["post-244","post","type-post","status-publish","format-standard","hentry","category-4","tag-2-","tag-123","tag-124","tag---2"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/wp2023.kr\/index.php?rest_route=\/wp\/v2\/posts\/244"}],"collection":[{"href":"https:\/\/wp2023.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp2023.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp2023.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wp2023.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=244"}],"version-history":[{"count":1,"href":"https:\/\/wp2023.kr\/index.php?rest_route=\/wp\/v2\/posts\/244\/revisions"}],"predecessor-version":[{"id":250,"href":"https:\/\/wp2023.kr\/index.php?rest_route=\/wp\/v2\/posts\/244\/revisions\/250"}],"wp:attachment":[{"href":"https:\/\/wp2023.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp2023.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp2023.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}