{"id":23803,"date":"2026-03-25T14:48:44","date_gmt":"2026-03-25T14:48:44","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=23803"},"modified":"2026-03-25T14:48:44","modified_gmt":"2026-03-25T14:48:44","slug":"%ed%8c%94%ea%b3%bc-%ec%96%b4%ea%b9%a8-%ec%9a%b4%eb%8f%99-%ea%b0%80%ec%9d%b4%eb%93%9c","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ko\/guide-to-working-out-arms-and-shoulders\/","title":{"rendered":"\ub354 \uac15\ud55c \ud314, \ub354 \ub113\uc740 \uc5b4\uae68: \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc744 \uc704\ud55c \uc644\ubcbd\ud55c \uac00\uc774\ub4dc"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><h2 style=\"text-align: center;\"><span style=\"color: #99cc00; font-size: 24pt;\">\ub354 \uac15\ud55c \ud314, \ub354 \ub113\uc740 \uc5b4\uae68: \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc744 \uc704\ud55c \uc644\ubcbd\ud55c \uac00\uc774\ub4dc<\/span><\/h2>\n<p>\uc798 \ubc1c\ub2ec\ub41c \uc0c1\uccb4\ub294 \ub2e8\uc21c\ud788 \ubcf4\uae30 \uc88b\uc740 \uac83\ubfd0\ub9cc \uc544\ub2c8\ub77c \uac15\uc778\ud558\uace0 \uc790\uc2e0\uac10 \uc788\uace0 \uc88b\uc740 \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294 \ub370\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<span style=\"color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/www.hsefitness.com\/ko\/\">\ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9<\/a> <\/span>\ub97c \ub3d9\uc2dc\uc5d0 \uc12d\ucde8\ud558\ub294 \uac83\uc740 \uade0\ud615 \uc7a1\ud78c \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \uac00\uc7a5 \uc88b\uc740 \ubc29\ubc95 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc885\ud569 \uac00\uc774\ub4dc\ub294 \ucd08\ubcf4\uc790\ubd80\ud130 \uc219\ub828\ub41c \uc6b4\ub3d9\uc120\uc218\uae4c\uc9c0 \ud314\uacfc \uc5b4\uae68\ub97c \uc6b4\ub3d9\ud558\ub294 \uac00\uc7a5 \uc88b\uc740 \ubc29\ubc95\uc744 \ubc30\uc6b8 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc5d0 \uc9d1\uc911\ud558\ub294 \uc774\uc720\ub294 \ubb34\uc5c7\uc778\uac00\uc694?<\/span><\/h3>\n<p>\ud314\uacfc \uc5b4\uae68\ub294 \uac70\uc758 \ubaa8\ub4e0 \uc0c1\uccb4 \uc6c0\uc9c1\uc784\uc5d0\uc11c \uc911\uc694\ud569\ub2c8\ub2e4. \uc774 \ub450 \ubd80\uc704\ub97c \uc6b4\ub3d9\ud558\uba74 \ub9ce\uc740 \uc774\uc810\uc744 \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5ec\uae30\uc5d0\ub294 \ub2e4\uc74c\uc774 \ud3ec\ud568\ub429\ub2c8\ub2e4:<\/p>\n<p>\uc0c1\uccb4 \uadfc\ub825 \ud5a5\uc0c1<\/p>\n<p>\uadfc\uc721 \uc815\uc758<\/p>\n<p>\ub354 \ub098\uc740 \uc790\uc138<\/p>\n<p>\uc721\uc0c1 \uacbd\uae30\ub825 \ud5a5\uc0c1<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\ub2e4\uba74 <a href=\"https:\/\/books.google.com.pk\/books?hl=en&amp;lr=&amp;id=4I5DEAAAQBAJ&amp;oi=fnd&amp;pg=PA140&amp;dq=how+to+work+out+your+shoulders+and+arms&amp;ots\"><strong>\uc5b4\uae68\uc640 \ud314 \uc6b4\ub3d9 \ubc29\ubc95<\/strong><\/a> \ud568\uaed8 \ud558\ub294 \uac83\uc740 \uc88b\uc740 \uc0dd\uac01\uc785\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\uad00\ub828 \uadfc\uc721\uc5d0 \ub300\ud55c \uc774\ud574<\/span><\/h3>\n<p>\ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \ubc30\uc6b0\uae30 \uc804\uc5d0 \uc8fc\uc694 \uadfc\uc721 \uadf8\ub8f9\uc744 \uc544\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4:<\/p>\n<h4><span style=\"font-size: 14pt;\">\uc5b4\uae68 <\/span><\/h4>\n<p>\uc55e\ucabd \ub378\ud2b8(\uc55e\ucabd)<\/p>\n<p>\uce21\uba74 \ub378\ud2b8(\uce21\uba74)<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88\/hm003-%eb%a6%ac%ec%96%b4-%eb%8d%b8%ed%8a%b8-%ed%94%8c%eb%9d%bc%ec%9d%b4\/\">\ud6c4\ubc29 \uc0bc\uac01\uc8fc(\ud6c4\ubc29)<\/a><\/p>\n<h4><span style=\"font-size: 14pt;\">\ud314<\/span><\/h4>\n<p><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88\/hm007-%eb%b0%94%ec%9d%b4%ec%85%89%ec%8a%a4-%ec%bb%ac-%eb%a8%b8%ec%8b%a0\/\">\ud314\ub69d<\/a> (\ud314\ub69d \uc55e\ucabd)<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88\/hm008-%ec%82%bc%eb%91%90%ea%b7%bc-%ed%99%95%ec%9e%a5-%ea%b8%b0%ea%b3%84\/\">\uc0bc\ub450\uadfc<\/a> (\ud314\ub69d \ub4a4\ucabd)<\/p>\n<p>\uade0\ud615 \uc7a1\ud78c \ub8e8\ud2f4\uc740 \ud55c \ubd80\uc704\ub97c \uacfc\ub3c4\ud558\uac8c \ub2e8\ub828\ud558\uc9c0 \uc54a\uace0\ub3c4 \uc5b4\uae68\uc640 \ud314\uc744 \ud568\uaed8 \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\ud314\uacfc \uc5b4\uae68\ub97c \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\ud558\ub294 \ubc29\ubc95<\/span><\/h3>\n<p>\uacb0\uacfc\ub97c \uc911\uc694\ud558\uac8c \uc0dd\uac01\ud55c\ub2e4\uba74 \ub2e4\uc74c\uacfc \uac19\uc740 \uae30\ubcf8 \uc6d0\uce59\uc744 \uc5fc\ub450\uc5d0 \ub450\uc138\uc694:<\/p>\n<h4><span style=\"font-size: 14pt;\">\ubcf5\ud569 \uc6b4\ub3d9\uc73c\ub85c \uc2dc\uc791\ud558\uae30<\/span><\/h4>\n<p>\uc774 \uc6b4\ub3d9\uc740 \uc5ec\ub7ec \uadfc\uc721 \uadf8\ub8f9\uc5d0 \uc791\uc6a9\ud569\ub2c8\ub2e4:<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88-2\/%eb%8d%a4%eb%b2%a8\/\">\ub364\ubca8<\/a> \uc624\ubc84\ud5e4\ub4dc \ud504\ub808\uc2a4<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23808 size-medium\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-300x256.png\" alt=\"\ud314\uad7d\ud600\ud3b4\uae30\" width=\"300\" height=\"256\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-200x171.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-300x256.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-400x342.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups.png 576w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\uc5ce\ub4dc\ub824 \ud314\uad7d\ud600\ud3b4\uae30<\/p>\n<p><img decoding=\"async\" class=\"wp-image-23807 size-fusion-400 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-400x260.png\" alt=\"\ubc00\uc5b4 \uc62c\ub9ac\uae30-2\" width=\"400\" height=\"260\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-200x130.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-300x195.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-400x260.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-600x390.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2.png 756w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88\/hm009-%eb%b3%b4%ec%a1%b0-%eb%94%a5-%eb%a8%b8%ec%8b%a0\/\">\ub525\uc2a4<\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23805 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-400x272.png\" alt=\"\ub525\uc2a4\" width=\"400\" height=\"272\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-200x136.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-300x204.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-400x272.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-600x407.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips.png 754w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<h4><span style=\"font-size: 14pt;\">\uaca9\ub9ac \ub3d9\uc791 \ucd94\uac00<\/span><\/h4>\n<p>\uc774\ub7ec\ud55c \uc6b4\ub3d9\uc740 \ud2b9\uc815 \uadfc\uc721 \uadf8\ub8f9\uc5d0 \uc791\uc6a9\ud569\ub2c8\ub2e4:<\/p>\n<p>\ub364\ubca8 \ubc14\uc774\uc149 \uceec<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23804 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-400x334.png\" alt=\"\uc774\ub450\uadfc \uceec\" width=\"400\" height=\"334\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-200x167.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-300x250.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-400x334.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-600x501.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls.png 726w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88\/hse-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%83%81%ec%97%85%ec%9a%a9-%ea%b0%80%ec%a0%95%ec%9a%a9-%eb%93%80%ec%96%bc-%ec%bc%80%ec%9d%b4%eb%b8%94-%ed%92%80%eb%a6%ac-%ed%8a%b8%eb%a0%88%ec%9d%b4%eb%8b%9d\/\">\ucf00\uc774\ube14<\/a> \uc0bc\ub450\uadfc \ud655\uc7a5<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23809 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-400x538.png\" alt=\"\uc0bc\ub450\uadfc \ud655\uc7a5\" width=\"400\" height=\"538\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-9x12.png 9w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-200x269.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-223x300.png 223w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-400x538.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions.png 480w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\ub364\ubca8 \uc204\ub354 \ub808\ud130\ub7f4 \ub808\uc774\uc988<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23806 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-400x269.png\" alt=\"\ub798\ud130\ub7f4 \ub808\uc774\uc988\" width=\"400\" height=\"269\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-200x134.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-300x202.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-400x269.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-600x403.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises.png 732w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h4><span style=\"font-size: 14pt;\">\uc62c\ubc14\ub978 \uc591\uc2dd\uc5d0 \uc9d1\uc911<\/span><\/h4>\n<p>\ud559\uc2b5\ud560 \ub54c\ub294 \uc62c\ubc14\ub978 \uc790\uc138\uac00 \uc911\uc694\ud569\ub2c8\ub2e4.<span style=\"color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/books.google.com.pk\/books?hl=en&amp;lr=&amp;id=5O96DwAAQBAJ&amp;oi=fnd&amp;pg=PT11&amp;dq=how+to+work+out+your+shoulders+and+upper++arms&amp;ots\">\uc5b4\uae68\uc640 \ud314\ub69d \uc6b4\ub3d9 \ubc29\ubc95<\/a>.<\/span><\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \uc6b4\ub3d9<\/span><\/h3>\n<p>\uc5b4\uae68 \uc6b4\ub3d9<\/p>\n<p>\ub364\ubca8 \uc204\ub354 \ud504\ub808\uc2a4<\/p>\n<p>\ub798\ud130\ub7f4 \ub808\uc774\uc988<\/p>\n<p>\ud504\ub860\ud2b8 \ub808\uc774\uc988<\/p>\n<p>\ub9ac\uc5b4 \ub378\ud2b8 \ud50c\ub77c\uc774<\/p>\n<h4><span style=\"font-size: 14pt;\">\ud314 \uc6b4\ub3d9<\/span><\/h4>\n<p>\uc774\ub450\uadfc \uceec<\/p>\n<p>\ud574\uba38 \uceec<\/p>\n<p>\uc0bc\ub450\uadfc \ub525<\/p>\n<p>\uc624\ubc84\ud5e4\ub4dc \uc0bc\ub450\uadfc \ud655\uc7a5<\/p>\n<p>\uc774 \uc6b4\ub3d9\uc740 \ud314\uacfc \uc5b4\uae68 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\ub294 \ub370 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\uc5b4\uae68\uc640 \ud314\uc744 \uac19\uc740 \ub0a0 \uc6b4\ub3d9\ud558\uae30: \ud6a8\uacfc\uc801\uc77c\uae4c\uc694?<\/span><\/h3>\n<p>\uc608, \uc5b4\uae68\uc640 \ud314\uc744 \uac19\uc740 \ub0a0 \uc6b4\ub3d9\ud558\ub294 \uac83\uc740 \uc81c\ub300\ub85c\ub9cc \ud55c\ub2e4\uba74 \ud655\uc2e4\ud788 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h4><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h4>\n<p>\uc2dc\uac04 \uc808\uc57d<\/p>\n<p>\uadfc\uc721 \uc870\uc815\ub825 \ud5a5\uc0c1<\/p>\n<p>\uc6b4\ub3d9 \uac15\ub3c4\ub97c \ub192\uc785\ub2c8\ub2e4.<\/p>\n<p><strong>\ud301:<\/strong><\/p>\n<p>\uc5b4\uae68\ub294 \uadfc\uc721\uc774 \ub354 \ud070 \ubd80\uc704\uc774\ubbc0\ub85c \uc5b4\uae68\ubd80\ud130 \uc2dc\uc791\ud558\uc5ec \ud314\ub85c \uc774\ub3d9\ud569\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\ud5c8\ub9ac\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \ud314\uacfc \uc5b4\uae68\ub97c \uc6b4\ub3d9\ud558\ub294 \ubc29\ubc95<\/span><\/h3>\n<p>\ud5c8\ub9ac\uc758 \uae34\uc7a5\uc740 \ub9ce\uc740 \uc0ac\ub78c\uc774 \uacaa\ub294 \ud754\ud55c \ubb38\uc81c\uc785\ub2c8\ub2e4. \ud5c8\ub9ac\uc5d0 \ubb34\ub9ac\ub97c \uc8fc\uc9c0 \uc54a\uc73c\uba74\uc11c \ud314\uacfc \uc5b4\uae68 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\ub294 \ubc29\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4:<\/p>\n<ul>\n<li>\uc549\uc544\uc11c \ud558\ub294 \uc204\ub354 \ud504\ub808\uc2a4 \uac19\uc740 \uc549\uc544\uc11c \ud558\ub294 \uc6b4\ub3d9 \ud65c\uc6a9\ud558\uae30<\/li>\n<li>\ucf54\uc5b4 \uadfc\uc721\uc744 \uacc4\uc18d \uc0ac\uc6a9\ud558\uc138\uc694<\/li>\n<li>\ub4f1\uc744 \uad6c\ubd80\ub9ac\uc9c0 \ub9c8\uc138\uc694.<\/li>\n<li>\ub354 \uac00\ubcbc\uc6b4 \ubb34\uac8c \uc0ac\uc6a9<\/li>\n<li>\uae30\uacc4 \uc0ac\uc6a9<\/li>\n<\/ul>\n<p>\uc774 \ubc29\ubc95\uc740 \ucd08\ubcf4\uc790\uc774\uac70\ub098 \ud5c8\ub9ac\ub97c \ub2e4\uce5c \uc801\uc774 \uc788\ub294 \uacbd\uc6b0 \ud2b9\ud788 \uc720\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\uc0d8\ud50c \uc6b4\ub3d9 \uacc4\ud68d<\/span><\/h3>\n<p>\ub2e4\uc74c\uc740 \uc5b4\uae68\uc640 \ud314\uc744 \ub2e8\ub828\ud558\uae30 \uc704\ud574 \ub530\ub77c \ud560 \uc218 \uc788\ub294 \uae30\ubcf8\uc801\uc778 \uc6b4\ub3d9 \ub8e8\ud2f4\uc785\ub2c8\ub2e4:<\/p>\n<h4><span style=\"font-size: 14pt;\">\uc6cc\ubc0d\uc5c5(5~10\ubd84)<\/span><\/h4>\n<p>\ud314 \uc11c\ud074<\/p>\n<p>\uac00\ubcbc\uc6b4 \uc800\ud56d \ubc34\ub4dc \uc6b4\ub3d9<\/p>\n<h4><span style=\"font-size: 14pt;\">\uc6b4\ub3d9<\/span><\/h4>\n<p>\uc204\ub354 \ud504\ub808\uc2a4 - 3\uc138\ud2b8<\/p>\n<p>\ub808\ud130\ub7f4 \ub808\uc774\uc988 - 3\uc138\ud2b8<\/p>\n<p>\uc774\ub450\uadfc \uceec - 3 \uc138\ud2b8<\/p>\n<p>\uc0bc\ub450\uadfc \ub525 - 3\uc138\ud2b8<\/p>\n<p>\ub9ac\uc5b4 \ub378\ud2b8 \ud50c\ub77c\uc774 - 3\uc138\ud2b8<\/p>\n<h4><span style=\"font-size: 14pt;\">\ucfe8 \ub2e4\uc6b4<\/span><\/h4>\n<p>\uc5b4\uae68\uc640 \ud314 \uc2a4\ud2b8\ub808\uce6d<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\ud53c\ud574\uc57c \ud560 \uc77c\ubc18\uc801\uc778 \uc2e4\uc218<\/span><\/h3>\n<p>\ud314\uacfc \uc5b4\uae68\ub97c \uc62c\ubc14\ub974\uac8c \uc6b4\ub3d9\ud558\ub294 \ubc29\ubc95\uc744 \ubc30\uc6b8 \ub54c \ud53c\ud574\uc57c \ud560 \uc2e4\uc218\uc5d0\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \uac83\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4:<\/p>\n<p>\ub108\ubb34 \ub9ce\uc740 \ubb34\uac8c<\/p>\n<p>\uc801\uc808\ud55c \uc591\uc2dd \uc5c6\uc74c<\/p>\n<p>\uc6cc\ubc0d\uc5c5 \uc5c6\uc74c<\/p>\n<p>\uc801\uc808\ud55c \ud734\uc2dd \uc5c6\uc74c<\/p>\n<p>\ud6c4\ubc29 \uc0bc\uac01\uadfc\uc744 \uc81c\ub300\ub85c \uc6b4\ub3d9\ud558\uc9c0 \ubabb\ud568<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\ub354 \ube60\ub978 \uacb0\uacfc\ub97c \uc704\ud55c \ud301<\/span><\/h3>\n<p>\uc8fc 2~3\ud68c<\/p>\n<p>\uace0\ub2e8\ubc31<\/p>\n<p>\uc77c\uad00\uc131<\/p>\n<p>\uccb4\uc911 \uc99d\uac00<\/p>\n<p>\ud734\uc2dd<\/p>\n<p>\ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc758 \ud575\uc2ec\uc740 \uc77c\uad00\uc131\uc785\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\uc6b4\ub3d9 \uc2dc \ub9c8\uc74c\uacfc \uadfc\uc721 \uc5f0\uacb0\uc758 \uc911\uc694\uc131<\/span><\/h3>\n<p>\uacb0\uacfc\ub97c \ud55c \ub2e8\uacc4 \ub354 \ub192\uc774\ub824\uba74 \ub2e4\uc74c\uacfc \uac19\uc740 \uae30\ub2a5\uc744 \ud65c\uc6a9\ud558\uace0 \uc788\ub294\uc9c0 \ud655\uc778\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-017-3637-6\"><strong>\ub9c8\uc74c\uacfc \uadfc\uc721\uc758 \uc5f0\uacb0<\/strong><\/a> \uc6b4\ub3d9 \uc911 \ud2b9\ud788 \ud314\uacfc \uc5b4\uae68\uc5d0 \uc9d1\uc911\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc6b4\ub3d9\uc744 \uc11c\ub450\ub974\ub294 \ub300\uc2e0 \uac01 \ubc18\ubcf5\ub9c8\ub2e4 \ubaa9\ud45c \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \ud3ec\ud568\ub429\ub2c8\ub2e4. \uceec\uc744 \ud558\ub294 \ub3d9\uc548 \uc774\ub450\uadfc\uc774 \uc218\ucd95\ud558\ub294 \ubc29\uc2dd\uc774\ub098 \ud314\uc744 \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c \uc0bc\uac01\uadfc\uc774 \uc218\ucd95\ud558\ub294 \ubc29\uc2dd\uc5d0 \uc9d1\uc911\ud558\uba74 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ud55c \ub2e8\uacc4 \ub354 \ub04c\uc5b4\uc62c\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub294 \ud2b9\ud788 \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \ubc30\uc6b8 \ub54c \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc2e4\ud328\ud558\ub294 \ubd80\ubd84\uc774\uba70, \ucd94\uac00 \ubb34\uac8c\ub97c \ub4e4\uc9c0 \uc54a\uace0\ub3c4 \ud070 \ucc28\uc774\ub97c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\uc7a5\uae30\uc801\uc778 \uacb0\uacfc\ub97c \uc704\ud55c \ubcf5\uad6c \ubc0f \uc77c\uad00\uc131 \uc720\uc9c0<\/span><\/h3>\n<p>\ub610\ud55c, \uac19\uc740 \ub0a0 \ub610\ub294 \uc77c\uc8fc\uc77c \ub3d9\uc548 \uc5b4\uae68\uc640 \ud314 \uc6b4\ub3d9\uc744 \ud560 \ub54c\ub294 \ud68c\ubcf5\uacfc \uc77c\uad00\uc131\uc774 \ud575\uc2ec \uc694\uc18c\uc785\ub2c8\ub2e4. \uadfc\uc721\uc740 \uc6b4\ub3d9 \ub8e8\ud2f4 \uc911\uc5d0\ub9cc \ud68c\ubcf5\ub418\ub294 \uac83\uc774 \uc544\ub2c8\ubbc0\ub85c \ud68c\ubcf5\uc774 \uc911\uc694\ud558\ub2e4\ub294 \uc810\uc744 \uae30\uc5b5\ud558\uc138\uc694. \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \uac74\uac15\ud558\uace0 \uade0\ud615 \uc7a1\ud78c \uc2dd\ub2e8\uacfc \ud568\uaed8 \uba70\uce60\uc758 \ud734\uc2dd\uc77c\uc744 \ubc18\ub4dc\uc2dc \ud3ec\ud568\ud558\uc138\uc694. \uac19\uc740 \ub0a0 \uc5b4\uae68\uc640 \ud314\uc744 \uc6b4\ub3d9\ud558\ub294 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub530\ub974\ub294 \uacbd\uc6b0, \uc5b4\uae68\uc640 \ud314\uc744 \ub2e4\uc2dc \uc6b4\ub3d9\ud558\uae30 \uc804\uc5d0 \ucd5c\uc18c 48\uc2dc\uac04\uc758 \ud734\uc2dd\uc744 \ucde8\ud558\ub294 \uac83\uc744 \uc78a\uc9c0 \ub9c8\uc138\uc694. \uafb8\uc900\ud788 \uc6b4\ub3d9\ud558\uba74 \uc5b4\uae68\uc640 \ud314\uc758 \uadfc\uc721\uc744 \ub354 \uac15\ud558\uace0 \ub610\ub837\ud558\uac8c \uac00\uafb8\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/span><\/h3>\n<ol>\n<li>\n<h4><span style=\"font-size: 14pt;\"> \ucd08\ubcf4\uc790\ub97c \uc704\ud55c \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc740 \uc5b4\ub5bb\uac8c \ud558\ub098\uc694?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\ucd08\ubcf4\uc790\ub294 \uac00\ubcbc\uc6b4 \uc6e8\uc774\ud2b8\uc640 \uceec, \ud504\ub808\uc2a4, \ub808\uc774\uc988\uc640 \uac19\uc740 \uae30\ubcf8 \uc6b4\ub3d9\uc73c\ub85c \ud314\uacfc \uc5b4\uae68\ub97c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ol start=\"2\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \ud314\uacfc \uc5b4\uae68\ub97c \ud568\uaed8 \uc6b4\ub3d9\ud558\ub294 \uac83\uc774 \uc88b\uc740\uac00\uc694?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\ud314\uacfc \uc5b4\uae68\ub97c \ud568\uaed8 \uc6b4\ub3d9\ud558\ub294 \uac83\uc740 \uc88b\uc740 \uc0dd\uac01\uc785\ub2c8\ub2e4.<\/p>\n<ol start=\"3\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \uc9d1\uc5d0\uc11c \uc5b4\uae68\uc640 \ud314\uc744 \uc6b4\ub3d9\ud558\ub294 \ubc29\ubc95?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\uc9d1\uc5d0\uc11c \uc544\ub839\uacfc \ud0c4\ub825 \ubc34\ub4dc\ub85c \ud314\uacfc \uc5b4\uae68\ub97c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ol start=\"4\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \ud5c8\ub9ac\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \ud314\uacfc \uc5b4\uae68\ub97c \uc6b4\ub3d9\ud558\ub294 \ubc29\ubc95\uc740 \ubb34\uc5c7\uc778\uac00\uc694?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\ubb34\uac70\uc6b4 \uc6e8\uc774\ud2b8\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \uc6b4\ub3d9\uc744 \ud558\uba74 \ud5c8\ub9ac\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \ud314\uacfc \uc5b4\uae68\ub97c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ol start=\"5\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc744 \uac19\uc740 \ub0a0\uc5d0 \ud560 \uc218 \uc788\ub098\uc694?<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\uc608, \uac19\uc740 \ub0a0 \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 18pt;\">\ucd5c\uc885 \uc0dd\uac01<\/span><\/h3>\n<p>\ub2ec\uc131<span style=\"font-size: 14pt; color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/www.hsefitness.com\/ko\/\">\ub354 \ud2bc\ud2bc\ud55c \ud314\uacfc \ub354 \ub113\uc740 \uc5b4\uae68<\/a> <\/span>\ub294 \ubcf5\uc7a1\ud55c \ub8e8\ud2f4\uc774 \ud544\uc694\ud558\uc9c0 \uc54a\uc73c\uba70 \uc62c\ubc14\ub978 \uc804\ub7b5\uacfc \uc801\uc808\ud55c \uae30\uc220\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\ud314\uacfc \uc5b4\uae68\ub97c \uc6b4\ub3d9\ud558\ub294 \uc62c\ubc14\ub978 \uae30\uc220\uc744 \uc0ac\uc6a9\ud558\uba74 \uadfc\uc721\uc744 \ub354 \uac15\ud558\uac8c \ub9cc\ub4e4\uace0 \uc790\uc2e0\uac10\uc744 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n<p><script src=\"chrome-extension:\/\/fpelahbljekknahkcaegamhcndkfpfnc\/iFrame.js\" type=\"text\/javascript\"><\/script><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":23810,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[280,161],"tags":[],"class_list":["post-23803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Complete Guide to Working Out Arms and Shoulder<\/title>\n<meta name=\"description\" content=\"Explore the complete guide to working out arms and shoulders. 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