{"id":9269,"date":"2024-12-06T07:47:55","date_gmt":"2024-12-06T07:47:55","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9269"},"modified":"2024-12-06T07:47:55","modified_gmt":"2024-12-06T07:47:55","slug":"%eb%8c%80%ed%87%b4%ec%82%ac%eb%91%90%ea%b7%bc-%ea%b0%95%ed%99%94%eb%a5%bc-%ec%9c%84%ed%95%9c-%ed%9a%a8%ea%b3%bc%ec%a0%81%ec%9d%b8-%eb%8b%a4%eb%a6%ac-%ed%99%95%ec%9e%a5-%ec%9a%b4%eb%8f%99-%eb%b2%a0","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ko\/%eb%8c%80%ed%87%b4%ec%82%ac%eb%91%90%ea%b7%bc-%ea%b0%95%ed%99%94%eb%a5%bc-%ec%9c%84%ed%95%9c-%ed%9a%a8%ea%b3%bc%ec%a0%81%ec%9d%b8-%eb%8b%a4%eb%a6%ac-%ed%99%95%ec%9e%a5-%ec%9a%b4%eb%8f%99-%eb%b2%a0\/","title":{"rendered":"\ub300\ud1f4\uc0ac\ub450\uadfc \uac15\ud654\ub97c \uc704\ud55c \ud6a8\uacfc\uc801\uc778 \ub2e4\ub9ac \ud655\uc7a5 \uc6b4\ub3d9 \ubca0\uc2a4\ud2b8 11"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--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-padding-top:0px;--awb-margin-top:0%;--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-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><h2 style=\"text-align: center;\"><span style=\"font-size: 24pt;\">\ub300\ud1f4\uc0ac\ub450\uadfc \uac15\ud654\ub97c \uc704\ud55c \ud6a8\uacfc\uc801\uc778 \ub2e4\ub9ac \ud655\uc7a5 \uc6b4\ub3d9 \ubca0\uc2a4\ud2b8 11<\/span><\/h2>\n<p>\uc804\ubc18\uc801\uc778 \ub2e4\ub9ac \uadfc\ub825\uc744 \ub192\uc774\uace0 \uc6b4\ub3d9 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba70 \uc6b4\ub3d9 \uc911 \ubb34\ub98e \uad00\uc808\uc744 \uc9c0\uc9c0\ud558\ub824\uba74 \ud2bc\ud2bc\ud558\uace0 \uc798 \ubc1c\ub2ec\ub41c \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uac1c\ubc1c\ud558\ub294 \uac83\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ko\/\">\ub2e4\ub9ac \ud655\uc7a5 \uae30\uacc4<\/a> <\/span>\uac00 \uac00\uc7a5 \uc778\uae30 \uc788\ub294 \ub300\ud1f4\uc0ac\ub450\uadfc \ubd84\ub9ac \uc6b4\ub3d9 \uae30\uad6c\uc774\uc9c0\ub9cc, \ub2e4\ub978 \uc635\uc158\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc740 \uc77c\ubc18 \ud5ec\uc2a4\uc7a5\uc5d0\uc11c \uc6b4\ub3d9\ud558\ub4e0 \uc9d1\uc5d0\uc11c \uc6b4\ub3d9\ud558\ub4e0 \ub2e4\uc591\uc131, \uc811\uadfc\uc131 \ubc0f \ud6a8\uacfc\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. 10\uac00\uc9c0 \ud6a8\uacfc\uc801\uc778 <a href=\"https:\/\/journals.lww.com\/jbjsjournal\/abstract\/1995\/08000\/Strength_of_the_Quadriceps_Femoris_Muscle_and.4.aspx\">\ub2e4\ub9ac \ud655\uc7a5 \ub300\uc548<\/a> \ub294 \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uac15\ud654\ud558\uace0 \ud558\uccb4 \uc6b4\ub3d9 \ub2a5\ub825\uc744 \ud5a5\uc0c1\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ub2e4\ub9ac \ud655\uc7a5\uae30\ub780 \ubb34\uc5c7\uc778\uac00\uc694?<\/span><\/h2>\n<p><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88\/hse1082-%ec%83%81%ec%97%85%ec%9a%a9-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%9e%a5%eb%b9%84-%ec%95%89%ec%9d%80-%ea%b5%b4%ea%b3%a1-%eb%b0%8f-%ed%99%95%ec%9e%a5-%eb%8b%a4%eb%a6%ac-%eb%8d%94%eb%b8%94\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9290 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Extension-machine-400x400.png\" alt=\"\ub2e4\ub9ac \ud655\uc7a5 \uae30\uacc4\" width=\"400\" height=\"400\" \/><\/a><\/p>\n<p>\ud5c8\ubc85\uc9c0 \uc55e\ucabd\uc758 \ud070 \uadfc\uc721\uc778 \ub300\ud1f4\uc0ac\ub450\uadfc\uc740 \ub2e4\ub9ac \ud655\uc7a5 \uae30\uad6c \ub610\ub294 \uc6b4\ub3d9 \uae30\uad6c\ub97c \uc0ac\uc6a9\ud558\uc5ec \ubd84\ub9ac\ud558\uace0 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc0ac\uc6a9\uc790\ub294 \ud479\uc2e0\ud55c \uc758\uc790\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ucfe0\uc158\uc774 \uc788\ub294 \ubc14 \uc544\ub798\uc5d0 \ub2e4\ub9ac\ub97c \ub193\uace0 \uc800\ud56d\uc5d0 \ub9de\uc11c \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uba74 \ub429\ub2c8\ub2e4. \uc774 \uae30\uad6c\ub294 \uc6b4\ub3d9 \ubc94\uc704\uac00 \uc870\uc808\ub418\uc5b4 \uc788\uc5b4 \ucd08\ubcf4\uc790\ub098 \uc7ac\ud65c \uc911\uc778 \uc0ac\ub78c\uc5d0\uac8c \uc801\ud569\ud558\ub2e4\ub294 \ud3c9\uac00\ub97c \ubc1b\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uade0\ud615 \uc7a1\ud78c \ub2e4\ub9ac \uc131\uc7a5\uc744 \uc704\ud574 \ub9ce\uc740 \uc0ac\ub78c\uc774 \ubb34\ub98e \uad00\uc808\uc5d0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904 \uc218 \uc788\ub294 \ub300\uccb4 \ud65c\ub3d9\uc744 \ucc3e\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ub2e4\ub9ac \ud655\uc7a5 \uae30\uacc4\uc758 \uc7a5\uc810<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9286\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Benefits-of-the-Leg-Extension-Machine.jpg\" alt=\"\ub2e4\ub9ac \ud655\uc7a5 \uae30\uacc4\uc758 \uc774\uc810\" width=\"600\" height=\"831\" \/><\/p>\n<p><a href=\"https:\/\/www.mdpi.com\/1424-8220\/22\/17\/6336\">\ub300\ud1f4\uc0ac\ub450\uadfc \ud0c0\uac9f\ud305<\/a> \ud2b9\ud788<\/p>\n<p>\uc801\uc808\ud558\uac8c \uc0ac\uc6a9\ud558\uba74 \uc704\ud5d8\uc744 \uc904\uc77c \uc218 \uc788\ub294 \uc81c\uc5b4\ub41c \ub3d9\uc791 \ubc94\uc704.<\/p>\n<p>\ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ub2e8\ub828\ud558\ub294 \ub2e4\ub9ac\uc758 \ub0a0 \uc6b4\ub3d9\uc5d0 \uc801\ud569\ud569\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7fc\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0 \uc774 \uc6b4\ub3d9\uae30\uad6c\ub294 \ubcf5\ud569 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub294 \ub2a5\ub825\uc774 \ubd80\uc871\ud558\uace0 \ubb34\ub98e \uad00\uc808\uc5d0 \ubb34\ub9ac\ub97c \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774 10\uac00\uc9c0 \ub2e4\ub9ac \ud655\uc7a5 \ub300\uc548 \uc6b4\ub3d9\uc774 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uce74\ud0c8\ub85c\uadf8 \uac00\uc774\ub4dc: \ud6a8\uacfc\uc801\uc778 \ub2e4\ub9ac \ud655\uc7a5 \ub300\uc548 11\uac00\uc9c0<\/span><\/h2>\n<p><span style=\"color: #99cc00;\">1)<\/span> \uccb4\uc911 \ubd80\ud558 \ub2e4\ub9ac \ud655\uc7a5<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ub9ac\ubc84\uc2a4 \ub7f0\uc9c0<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \uc2a4\ud15d\uc5c5<\/p>\n<p><span style=\"color: #99cc00;\">4)<\/span> \uc6d4 \uc2dc\ud2b8<\/p>\n<p><span style=\"color: #99cc00;\">5)<\/span> \ub364\ubca8 \ub2e4\ub9ac \uc775\uc2a4\ud150\uc158<\/p>\n<p><span style=\"color: #99cc00;\">6)<\/span> \ub364\ubca8\uc744 \uc774\uc6a9\ud55c \ubd88\uac00\ub9ac\uc5b8 \uc2a4\ud50c\ub9bf \uc2a4\ucffc\ud2b8<\/p>\n<p><span style=\"color: #99cc00;\">7)<\/span> \uc800\ud56d \ubc34\ub4dc \ub2e4\ub9ac \ud655\uc7a5<\/p>\n<p><span style=\"color: #99cc00;\">8)<\/span> \uc0ac\uc774\ub4dc \ub7f0\uc9c0<\/p>\n<p><span style=\"color: #99cc00;\">9)<\/span> \uac77\uae30 \ub7f0\uc9c0<\/p>\n<p><span style=\"color: #99cc00;\">10)<\/span> \ud558\uc774\ud790 \uc2a4\ucffc\ud2b8<\/p>\n<p><span style=\"color: #99cc00;\">11)<\/span> \uc2dc\uc2dc \uc2a4\ucffc\ud2b8<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uccb4\uc911 \ubd80\ud558 \ub2e4\ub9ac \ud655\uc7a5<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9287 size-full\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bodyweight-Leg-Extensions.png\" alt=\"\uccb4\uc911-\ub2e4\ub9ac-\ud655\uc7a5\" width=\"590\" height=\"538\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ubab8\uc744 \ub611\ubc14\ub85c \uc138\uc6b0\uace0 \ubd80\ub4dc\ub7ec\uc6b4 \ubc14\ub2e5\uc5d0 \ubb34\ub98e\uc744 \uafc7\uc2b5\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ub4a4\ub85c \ubab8\uc744 \uc219\uc774\uace0 \ud314\uc744 \uac00\uc2b4 \uc704\ub85c \uad50\ucc28\uc2dc\ud0a4\uba74\uc11c \ub2e4\ub9ac\ub97c \uc57d\uac04 \ucb49 \ubed7\uc2b5\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uc0ac\uc6a9\ud558\uc5ec \ubab8\uc744 \ub2e4\uc2dc \uc77c\uc73c\ucf1c \uc138\uc6c1\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\uc774 \uc6e8\uc774\ud2b8 \uc6b4\ub3d9\uc740 \ub2e4\ub9ac \ubed7\uae30 \ub3d9\uc791\uc744 \uc2dc\ubbac\ub808\uc774\uc158\ud558\uba74\uc11c \ucf54\uc5b4 \uadfc\ub825\uacfc \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\ud5c8\ub9ac\ub97c \ub4a4\ub85c \uc816\ud790 \ub54c \ud5c8\ubc85\uc9c0\ub97c \ubc14\ub2e5\uacfc \ud3c9\ud589\ud558\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ub9ac\ubc84\uc2a4 \ub7f0\uc9c0<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9292 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Reverse-Lunges-600x489.png\" alt=\"\ub9ac\ubc84\uc2a4 \ub7f0\uc9c0\" width=\"600\" height=\"489\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ub611\ubc14\ub85c \uc11c\uc138\uc694.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ubed7\uace0 \ubb34\ub98e\uc744 90\ub3c4 \uac01\ub3c4\ub85c \uad6c\ubd80\ub824 \ub7f0\uc9c0 \uc790\uc138\ub85c \ubab8\uc744 \ub0ae\ucda5\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \uc2dc\uc791 \uc704\uce58\ub85c \ub3cc\uc544\uac00\ub824\uba74 \uc55e\ucabd \ub2e4\ub9ac\ub97c \ud1b5\ud574 \ubc00\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\ud584\uc2a4\ud2b8\ub9c1, \ub454\uadfc, \ub300\ud1f4\uc0ac\ub450\uadfc \ub4f1 \uc5ec\ub7ec \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uba74\uc11c \uc548\uc815\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\ubb34\ub98e \uad00\uc808\uc744 \ubcf4\ud638\ud558\uae30 \uc704\ud574 \uc55e\ucabd \ubb34\ub98e\uc744 \ubc1c\ubaa9\uacfc \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc2a4\ud15d\uc5c5<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9295 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Step-Up-600x450.png\" alt=\"\uc2dc\uc2dc \uc2a4\ucffc\ud2b8\" width=\"600\" height=\"450\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> \uc0c1\uc790\ub098 \uc548\uc815\ub41c \ud50c\ub7ab\ud3fc\uc5d0 \ud55c\ucabd \ubc1c\uc744 \uc62c\ub824\ub193\uc2b5\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ubab8\uc744 \uc77c\uc73c\ud0a4\uace0 \ubc18\ub300\ucabd \ubc1c\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub824\uba74 \ub4a4\uafc8\uce58\ub85c \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \ubab8\uc744 \ub0ae\ucd94\uace0 \ub2e4\ub9ac\ub97c \ubc14\uafc9\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\uc2e4\uc81c \uc6c0\uc9c1\uc784\uc744 \uc2dc\ubbac\ub808\uc774\uc158\ud558\uace0 \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uac15\ud654\ud558\ub294 \uc720\uc6a9\ud55c \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\uc800\ud56d\ub825\uc744 \ub192\uc774\ub824\uba74 \uc6e8\uc774\ud2b8 \ud50c\ub808\uc774\ud2b8\ub97c \uc7a1\uc73c\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc6d4 \uc2dc\ud2b8<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9297 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Wall-Sits-600x543.png\" alt=\"\uc6d4-\uc2dc\ud2b8\" width=\"600\" height=\"543\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ubcbd\uc5d0 \ub4f1\uc744 \ub300\uace0 \uc11c\uc11c \ud5c8\ubc85\uc9c0\uac00 \ubc14\ub2e5\uacfc \ud3c9\ud589\uc774 \ub420 \ub54c\uae4c\uc9c0 \uc544\ub798\ub85c \ubc00\uc5b4\ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \uc774 \uc790\uc138\ub97c 30~60\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\ud558\uccb4\ub97c \uac15\ud654\ud558\uace0 \ub300\ud1f4\uc0ac\ub450\uadfc \uc9c0\uad6c\ub825\uc744 \ub192\uc785\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\ucd94\uac00\uc801\uc778 \ub3c4\uc804\uc744 \uc6d0\ud55c\ub2e4\uba74 \ubb34\ub98e \uc704\uc5d0 \uc6e8\uc774\ud2b8 \ud50c\ub808\uc774\ud2b8\ub97c \uc62c\ub824\ub193\uc73c\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ub364\ubca8 \ub2e4\ub9ac \uc775\uc2a4\ud150\uc158<\/span><\/h2>\n<p><iframe title=\"YouTube \ub3d9\uc601\uc0c1 \ud50c\ub808\uc774\uc5b4\" src=\"\/\/www.youtube.com\/embed\/vyZuR5deqE8?si=RKjXovSD86zUyUh9\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> Hold <a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88-2\/%eb%8d%a4%eb%b2%a8\/\"><span style=\"color: #ff0000;\">\ub364\ubca8<\/span> <\/a>\ub97c \uc6e8\uc774\ud2b8 \ubca4\uce58\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ubc1c \uc0ac\uc774\uc5d0 \ub07c\uc6cc\ubcf4\uc138\uc694.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ub2e4\ub9ac\ub97c \ubc14\uae65\ucabd\uc73c\ub85c \ucb49 \ubed7\uc740 \ud6c4 \ub2e4\uc2dc \ubab8\uc744 \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> 10~12\ud68c \uc815\ub3c4 \uc870\uc808\ud574\uc11c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ud0c0\uac9f\ud305\ud558\uae30 \uc704\ud574 \uae30\uacc4\uac00 \ud544\uc694\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\ucd5c\uc0c1\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \uc804\uccb4 \ub3d9\uc791 \ubc94\uc704\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ub364\ubca8\uc744 \uc774\uc6a9\ud55c \ubd88\uac00\ub9ac\uc5b8 \uc2a4\ud50c\ub9bf \uc2a4\ucffc\ud2b8<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9288 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bulgarian-Split-Squats-with-Dumbbells-600x600.png\" alt=\"\ubd88\uac00\ub9ac\uc544-\uc2a4\ud50c\ub9bf-\uc2a4\ucffc\ud2b8-\ub364\ubca8-\uc704\ub4dc-\ub364\ubca8\" width=\"600\" height=\"600\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ud55c\ucabd \ubc1c\uc744 <a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88\/hse966-%ec%83%81%ec%97%85%ec%9a%a9-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%9e%a5%eb%b9%84-%ec%a1%b0%ec%a0%88-%ea%b0%80%eb%8a%a5%ed%95%9c-%ed%94%84%eb%a1%9c-%eb%b2%a4%ec%b9%98\/\"><span style=\"color: #ff0000;\">\ubca4\uce58<\/span><\/a> \uc55e\uc5d0 \uba87 \ubc1c\uc790\uad6d \uc11c \uc788\ub294 \ub3d9\uc548 \ub4a4\ucabd\uc744 \uc8fc\uc2dc\ud558\uc138\uc694.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ub4b7\ubb34\ub98e\uc774 \ubc14\ub2e5\uc5d0 \uac70\uc758 \ub2ff\uc744 \ub54c\uae4c\uc9c0 \uc5c9\ub369\uc774\ub97c \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \ub2e4\uc2dc \uc77c\uc5b4\ub098\ub824\uba74 \uc55e\ubc1c\ub85c \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\uc774 \ubcf5\ud569\uc801\uc778 \uc77c\ubc29 \uc6b4\ub3d9\uc740 \ud584\uc2a4\ud2b8\ub9c1, \ub454\uadfc, \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\uc800\ud56d\ub825\uc744 \ub354\ud558\ub824\uba74 \ub364\ubca8\uc744 \uc7a1\uc73c\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc800\ud56d \ubc34\ub4dc \ub2e4\ub9ac \ud655\uc7a5<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9291 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Resistance-Ban-dLeg-Extension-600x503.png\" alt=\"\uc800\ud56d-\uae08\uc9c0-\ub2e4\ub9ac-\ud655\uc7a5\" width=\"600\" height=\"503\" \/><\/p>\n<h2><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h2>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ub0ae\uc740 \uc575\ucee4 \ud3ec\uc778\ud2b8\ub97c \uc800\ud56d \ubc34\ub4dc\uc5d0 \uc5f0\uacb0\ud569\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ud55c \ubc1c\uc9dd \ub4a4\ub85c \ubb3c\ub7ec\ub098\uc11c \ubc34\ub4dc\ub97c \ud55c\ucabd \ubc1c\ubaa9\uc5d0 \uac10\uc544 \uae34\uc7a5\uac10\uc744 \uc870\uc131\ud569\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uc740 \ud6c4 \ucc9c\ucc9c\ud788 \ub4a4\ub85c \uac00\uc838\uc635\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h2>\n<p>\uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\uc73c\uba70 \ub300\ud1f4\uc0ac\ub450\uadfc \uc800\ud56d\uc744 \uc870\uc808\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h2>\n<p>\ubc34\ub4dc\uac00 \ub04a\uc5b4\uc9c0\ub294 \uac83\uc744 \ubc29\uc9c0\ud558\ub824\uba74 \ubaa8\uc158\uc744 \uc81c\uc5b4\ud569\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc0ac\uc774\ub4dc \ub7f0\uc9c0<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9293 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Lunges-600x381.png\" alt=\"\uc0ac\uc774\ub4dc \ub7f0\uc9c0\" width=\"600\" height=\"381\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ubc1c\uc744 \ub113\uac8c \ubc8c\ub9bd\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \uc5c9\ub369\uc774\ub97c \ub0b4\ub9ac\uace0 \ubb34\ub98e\uc744 \uad6c\ubd80\ub824 \uc606\uac78\uc74c\uc744 \ub0b4\ub51b\uc2b5\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \uc911\uc559\uc73c\ub85c \ub2e4\uc2dc \ubc00\uc5b4\ub0b8 \ud6c4 \ubc18\ub300\ucabd\uc5d0\uc11c\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\uade0\ud615 \uc7a1\ud78c \ub2e4\ub9ac \uc6b4\ub3d9\uc744 \uc704\ud574 \ud5c8\ubc85\uc9c0 \uc548\ucabd, \ub300\ud1f4\uc0ac\ub450\uadfc, \ub454\uadfc\uc744 \ub2e8\ub828\ud558\uc138\uc694.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\uac00\uc2b4\uc744 \ud3b4\uace0 \ubc1c\ub4a4\uafc8\uce58\uc5d0 \uccb4\uc911\uc744 \uc2e4\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc6cc\ud0b9 \ub7f0\uc9c0<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9296 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Walking-Lunge-600x600.png\" alt=\"\uc6cc\ud0b9 \ub7f0\uc9c0\" width=\"600\" height=\"600\" \/><\/p>\n<h2><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h2>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ubab8\uc744 \uc55e\uc73c\ub85c \ub0b4\ubc00\uc5b4 \ub7f0\uc9c0 \uc790\uc138\ub97c \ucde8\ud558\uc138\uc694.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \uc55e\ucabd \ubb34\ub98e\uc744 \ubc1c\ubaa9 \uc704\ub85c \uc720\uc9c0\ud558\uba74\uc11c \ub4a4\ucabd \ubb34\ub98e\uc744 \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \ub2e4\uc74c \ub7f0\uc9c0\ub85c \uc774\ub3d9\ud558\ub824\uba74 \ub4b7\ubc1c\ub85c \ubc00\uc5b4\ub0c5\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h2>\n<p>\uc5ed\ub3d9\uc801\uc778 \uc6c0\uc9c1\uc784\uc744 \ucd94\uac00\ud558\uc5ec \uae30\ub2a5\uc801 \uccb4\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 <a href=\"https:\/\/journals.lww.com\/jbjsjournal\/abstract\/1995\/08000\/Strength_of_the_Quadriceps_Femoris_Muscle_and.4.aspx\"><strong>\ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/strong><\/a><\/p>\n<h2><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h2>\n<p>\uac15\ub3c4\ub97c \ub192\uc774\ub824\uba74 \ub364\ubca8\uc774\ub098 \uc6e8\uc774\ud2b8 \ud50c\ub808\uc774\ud2b8\ub97c \uac00\uc838\uac00\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ud558\uc774\ud790 \uc2a4\ucffc\ud2b8<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9289 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Elevated-Heel-Squat-600x437.png\" alt=\"\ud558\uc774\ud790-\uc2a4\ucffc\ud2b8\" width=\"600\" height=\"437\" \/><\/p>\n<h2><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h2>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ubc1c \ub4a4\uafc8\uce58\ub97c <a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88-2\/%ec%9b%a8%ec%9d%b4%ed%8a%b8-%ed%94%8c%eb%a0%88%ec%9d%b4%ed%8a%b8\/\"><span style=\"color: #ff0000;\">\uc6e8\uc774\ud2b8 \ud50c\ub808\uc774\ud2b8<\/span> <\/a>\ub610\ub294 \uc791\uc740 \ud50c\ub7ab\ud3fc\uc785\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ub204\ub974\ub294 \ub370 \uc911\uc810\uc744 \ub450\uace0 \uc2a4\ucffc\ud2b8\ub97c \ud558\uc138\uc694.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \uc2dc\uc791 \uc704\uce58\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h2>\n<p>\uae30\uc874 \uc2a4\ucffc\ud2b8\uc640 \ub2ec\ub9ac \ub300\ud1f4\uc0ac\ub450\uadfc \ud65c\uc131\ud654\uc5d0 \uc911\uc810\uc744 \ub461\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h2>\n<p>\ucc99\ucd94\ub97c \uc911\ub9bd\uc73c\ub85c \uc720\uc9c0\ud558\uace0 \uac00\uc2b4\uc744 \uc704\ub85c \uc62c\ub9ac\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc2dc\uc2dc \uc2a4\ucffc\ud2b8<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9294 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-600x555.png\" alt=\"\uc2dc\uc2dc \uc2a4\ucffc\ud2b8\" width=\"600\" height=\"555\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\uc218\ud589 \ubc29\ubc95:<\/span><\/h3>\n<p><span style=\"color: #99cc00;\">1)<\/span> \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc11c\uc11c \uade0\ud615\uc744 \uc7a1\uc744 \uc218 \uc788\ub3c4\ub85d \uc9c0\uc9c0\ub300\ub97c \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n<p><span style=\"color: #99cc00;\">2)<\/span> \ucd5c\ub300\ud55c \ubab8\uc744 \ub4a4\ub85c \uc816\ud788\uba74\uc11c \ucf54\uc5b4\ub97c \ud65c\uc131\ud654\ud558\uc138\uc694.<\/p>\n<p><span style=\"color: #99cc00;\">3)<\/span> \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uc0ac\uc6a9\ud558\uc5ec \ubab8\uc744 \ub4a4\ub85c \ub2f9\uae41\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p>\ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ub2e8\ub828\ud560 \uc218 \uc788\ub294 \ub2e4\ub978 \uc6b4\ub3d9\uc740 \uac70\uc758 \uc5c6\uc2b5\ub2c8\ub2e4.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud301:<\/span><\/h3>\n<p>\ubb34\ub98e\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc774\uc138\uc694.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1)<\/span> \ub2e4\ub9ac \ubed7\uae30 \ub300\uc2e0 \ub2e4\ub978 \ubc29\ubc95\uc744 \ud65c\uc6a9\ud574\uc57c \ud558\ub294 \uc774\uc720\ub294 \ubb34\uc5c7\uc778\uac00\uc694?<\/span><\/h3>\n<p>\ub2e4\ub9ac \ubed7\uae30\ub97c \ub300\uccb4\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc740 \ub354 \uc720\uc6a9\ud55c \ub3d9\uc791\uc744 \uc81c\uacf5\ud558\uace0 \ubb34\ub98e \uad00\uc808\uc758 \ubd80\ub2f4\uc744 \uc904\uc774\uba70 \uc5ec\ub7ec \uadfc\uc721\uad70\uc744 \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ub9ac \ud655\uc7a5 \uc6b4\ub3d9\uae30\uad6c\ub97c \uc774\uc6a9\ud560 \uc218 \uc5c6\ub294 \uacbd\uc6b0, \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc740 \ub354 \uc720\uc5f0\ud558\uace0 \uc870\uc808\uc774 \uac00\ub2a5\ud55c \uc6b4\ub3d9\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2)<\/span> \ub2e4\ub9ac \ud655\uc7a5\uae30\ub97c \ub300\uccb4\ud560 \uc218 \uc788\ub294 \ub2e4\ub978 \uc6b4\ub3d9\uae30\uad6c\ub3c4 \uc788\ub098\uc694?<\/span><\/h2>\n<p>\uc815\ub9d0 \uadf8\ub807\uc2b5\ub2c8\ub2e4! \uc800\ud56d \ubc34\ub4dc \ub808\uadf8 \uc775\uc2a4\ud150\uc158\uc774\ub098 \ubd88\uac00\ub9ac\uc548 \uc2a4\ud50c\ub9bf \uc2a4\ucffc\ud2b8\uc640 \uac19\uc774 \ub611\uac19\uc774 \ud6a8\uacfc\uc801\uc778 \ub2e4\ub978 \ub300\uccb4 \uc6b4\ub3d9\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc740 \uade0\ud615, \uc548\uc815\uc131 \ubc0f \uae30\ub2a5\uc801 \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba74\uc11c \ub3d9\uc77c\ud55c \ub3d9\uc791\uc744 \uc2dc\ubbac\ub808\uc774\uc158\ud558\uac70\ub098 \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ube44\uc2b7\ud558\uac8c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uacb0\ub860<\/span><\/h2>\n<p>\ub2e4\uc74c\uc744 \ud3ec\ud568\ud568\uc73c\ub85c\uc368 <a href=\"http:\/\/tijr.net\/data\/2017_jan_01.pdf\"><strong>\ub2e4\ub9ac \ud655\uc7a5 \ub300\uc548<\/strong><\/a> \ub2e4\ub9ac \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ud1b5\ud574 \ud558\uccb4 \uc804\ubc18\uc744 \uac15\ud654\ud558\uace0 \ub300\ud1f4\uc0ac\ub450\uadfc\ubfd0\ub9cc \uc544\ub2c8\ub77c \uadf8 \uc774\uc0c1\uc758 \uadfc\uc721\uc744 \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6e8\uc774\ud2b8 \ud50c\ub808\uc774\ud2b8\ub098 \uc800\ud56d \ubc34\ub4dc \uac19\uc740 \uae30\uad6c\ub97c \uc0ac\uc6a9\ud558\uac70\ub098 \uc2dc\uc2dc \uc2a4\ucffc\ud2b8 \uac19\uc740 \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc9d1\uc774\ub098 \uccb4\uc721\uad00 \ub4f1 \uc5b4\ub5a4 \ud658\uacbd\uc5d0\uc11c\ub4e0 \ub2e4\uc591\ud558\uace0 \ud6a8\uc728\uc801\uc778 \ub2e4\ub9ac \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\uace0 \ubb34\ub98e \uad00\uc808\uc744 \ubcf4\ud638\ud558\ub824\uba74 \uc2e0\uc911\ud55c \uc790\uc138\uc640 \uc804\uccb4 \ub3d9\uc791 \ubc94\uc704\ub97c \ucd5c\uc6b0\uc120\uc73c\ub85c \uace0\ub824\ud558\uc138\uc694.<\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ko\/%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\/\" aria-label=\"\ub354 \uac15\ud55c \ud314, \ub354 \ub113\uc740 \uc5b4\uae68: \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc744 \uc704\ud55c \uc644\ubcbd\ud55c \uac00\uc774\ub4dc\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ko\/%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\/\">\ub354 \uac15\ud55c \ud314, \ub354 \ub113\uc740 \uc5b4\uae68: \ud314\uacfc \uc5b4\uae68 \uc6b4\ub3d9\uc744 \uc704\ud55c \uc644\ubcbd\ud55c \uac00\uc774\ub4dc<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><span>3\uc6d4 25, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ko\/%eb%b8%94%eb%a1%9c%ea%b7%b8\/\" rel=\"category tag\">\ube14\ub85c\uadf8<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ko\/%eb%89%b4%ec%8a%a4\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/%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\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%95%84%eb%a5%b4%ed%97%a8%ed%8b%b0%eb%82%98%ec%97%90%ec%84%9c-%ec%84%b1%ea%b3%b5%ec%a0%81%ec%9c%bc%eb%a1%9c-%ec%8b%9c%ec%9e%91%eb%90%9c-hse-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%b2%b4%ec%9c%a1\/\" aria-label=\"\uc544\ub974\ud5e8\ud2f0\ub098\uc5d0\uc11c \uc131\uacf5\uc801\uc73c\ub85c \uc2dc\uc791\ub41c HSE \ud53c\ud2b8\ub2c8\uc2a4 \uccb4\uc721\uad00 \ud504\ub85c\uc81d\ud2b8\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\uc544\ub974\ud5e8\ud2f0\ub098 \uccb4\uc721\uad00 \uc0ac\ub840 2\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%95%84%eb%a5%b4%ed%97%a8%ed%8b%b0%eb%82%98%ec%97%90%ec%84%9c-%ec%84%b1%ea%b3%b5%ec%a0%81%ec%9c%bc%eb%a1%9c-%ec%8b%9c%ec%9e%91%eb%90%9c-hse-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%b2%b4%ec%9c%a1\/\">\uc544\ub974\ud5e8\ud2f0\ub098\uc5d0\uc11c \uc131\uacf5\uc801\uc73c\ub85c \uc2dc\uc791\ub41c HSE \ud53c\ud2b8\ub2c8\uc2a4 \uccb4\uc721\uad00 \ud504\ub85c\uc81d\ud2b8<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><span>3\uc6d4 2, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ko\/%eb%b8%94%eb%a1%9c%ea%b7%b8\/\" rel=\"category tag\">\ube14\ub85c\uadf8<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ko\/%eb%89%b4%ec%8a%a4\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%95%84%eb%a5%b4%ed%97%a8%ed%8b%b0%eb%82%98%ec%97%90%ec%84%9c-%ec%84%b1%ea%b3%b5%ec%a0%81%ec%9c%bc%eb%a1%9c-%ec%8b%9c%ec%9e%91%eb%90%9c-hse-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%b2%b4%ec%9c%a1\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%b5%9c%ea%b3%a0%ec%9d%98-%eb%a0%88%ea%b7%b8-%ed%94%84%eb%a0%88%ec%8a%a4-%eb%b0%9c-%eb%b0%b0%ec%b9%98-%ec%84%b1%ec%9e%a5-%ea%b0%95%eb%8f%84\/\" aria-label=\"\uc131\uc7a5\uacfc \uadfc\ub825\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \ub808\uadf8 \ud504\ub808\uc2a4 \ubc1c \uc704\uce58\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"662\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Leg-Press-Foot-Placement-662x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\ub808\uadf8 \ud504\ub808\uc2a4 \ubc1c \ubc30\uce58\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%b5%9c%ea%b3%a0%ec%9d%98-%eb%a0%88%ea%b7%b8-%ed%94%84%eb%a0%88%ec%8a%a4-%eb%b0%9c-%eb%b0%b0%ec%b9%98-%ec%84%b1%ec%9e%a5-%ea%b0%95%eb%8f%84\/\">\uc131\uc7a5\uacfc \uadfc\ub825\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \ub808\uadf8 \ud504\ub808\uc2a4 \ubc1c \uc704\uce58<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><span>3\uc6d4 1, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ko\/%eb%89%b4%ec%8a%a4\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%b5%9c%ea%b3%a0%ec%9d%98-%eb%a0%88%ea%b7%b8-%ed%94%84%eb%a0%88%ec%8a%a4-%eb%b0%9c-%eb%b0%b0%ec%b9%98-%ec%84%b1%ec%9e%a5-%ea%b0%95%eb%8f%84\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ko\/hse-%ec%a3%bc%ec%9a%94-%eb%af%b8%ea%b5%ad-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%9e%a5%eb%b9%84-%ed%94%84%eb%a1%9c%ec%a0%9d%ed%8a%b8-%ec%99%84%eb%a3%8c\/\" aria-label=\"\uc0dd\uc0b0\uc5d0\uc11c \ubc30\uc1a1\uae4c\uc9c0: HSE, \ubbf8\uad6d\uc758 \uc8fc\uc694 \ud53c\ud2b8\ub2c8\uc2a4 \uc7a5\ube44 \ud504\ub85c\uc81d\ud2b8 \uc644\ub8cc\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"HSE \ubbf8\uad6d \uccb4\uc721\uad00 \uc0ac\ub840 14\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ko\/hse-%ec%a3%bc%ec%9a%94-%eb%af%b8%ea%b5%ad-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%9e%a5%eb%b9%84-%ed%94%84%eb%a1%9c%ec%a0%9d%ed%8a%b8-%ec%99%84%eb%a3%8c\/\">\uc0dd\uc0b0\uc5d0\uc11c \ubc30\uc1a1\uae4c\uc9c0: HSE, \ubbf8\uad6d\uc758 \uc8fc\uc694 \ud53c\ud2b8\ub2c8\uc2a4 \uc7a5\ube44 \ud504\ub85c\uc81d\ud2b8 \uc644\ub8cc<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><span>11\uc6d4 21, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ko\/%eb%b8%94%eb%a1%9c%ea%b7%b8\/\" rel=\"category tag\">\ube14\ub85c\uadf8<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ko\/%eb%89%b4%ec%8a%a4\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/hse-%ec%a3%bc%ec%9a%94-%eb%af%b8%ea%b5%ad-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-%ec%9e%a5%eb%b9%84-%ed%94%84%eb%a1%9c%ec%a0%9d%ed%8a%b8-%ec%99%84%eb%a3%8c\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%b4%88%eb%b3%b4%ec%9e%90%eb%b6%80%ed%84%b0-%ed%94%84%eb%a1%9c%ea%b9%8c%ec%a7%80-%ec%a2%8b%ec%95%84%ed%95%a0-%eb%a7%8c%ed%95%9c-%ed%92%80%eb%8d%b0%ec%9d%b4-%ec%9a%b4%eb%8f%99-%eb%aa%a9%eb%a1%9d\/\" aria-label=\"\ucd08\ubcf4\uc790\ubd80\ud130 \ud504\ub85c\uae4c\uc9c0: \ud480\ub370\uc774 \uc6b4\ub3d9 \ubaa9\ub85d: \uc5ec\ub7ec\ubd84\uc774 \uc88b\uc544\ud560 \ub9cc\ud55c \uc6b4\ub3d9\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\uac00\uc2b4 \uc9c0\uc9c0\ud615 \ud589\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-320x202.png 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ko\/author\/87523941qq-com\/\" title=\"\uc791\uc131\uc790 HSE Fitness\uc758 \uae00\" rel=\"author\">HSE \ud53c\ud2b8\ub2c8\uc2a4<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%b4%88%eb%b3%b4%ec%9e%90%eb%b6%80%ed%84%b0-%ed%94%84%eb%a1%9c%ea%b9%8c%ec%a7%80-%ec%a2%8b%ec%95%84%ed%95%a0-%eb%a7%8c%ed%95%9c-%ed%92%80%eb%8d%b0%ec%9d%b4-%ec%9a%b4%eb%8f%99-%eb%aa%a9%eb%a1%9d\/\">\ucd08\ubcf4\uc790\ubd80\ud130 \ud504\ub85c\uae4c\uc9c0: \ud480\ub370\uc774 \uc6b4\ub3d9 \ubaa9\ub85d: \uc5ec\ub7ec\ubd84\uc774 \uc88b\uc544\ud560 \ub9cc\ud55c \uc6b4\ub3d9<\/a><\/h4><p 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