{"id":9405,"date":"2024-12-21T15:47:51","date_gmt":"2024-12-21T15:47:51","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9405"},"modified":"2024-12-21T15:53:55","modified_gmt":"2024-12-21T15:53:55","slug":"%ec%b2%b4%ec%9c%a1%ea%b4%80-%ec%97%86%ec%9d%8c-%eb%ac%b8%ec%a0%9c-%ec%97%86%ec%9d%8c-%ec%9b%a8%ec%9d%b4%ed%8a%b8%ec%97%86%ec%9d%b4-%ec%9d%b4%eb%91%90%ea%b7%bc%ec%9d%84-%ec%9a%b4%eb%8f%99%ed%95%98","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ko\/no-gym-no-problem-how-to-work-biceps-without-weights\/","title":{"rendered":"\uccb4\uc721\uad00\uc774 \uc5c6\ub098\uc694? \ubb38\uc81c\uc5c6\uc2b5\ub2c8\ub2e4! \uc6e8\uc774\ud2b8 \uc5c6\uc774 \uc774\ub450\uadfc \uc6b4\ub3d9\ud558\ub294 \ubc29\ubc95"},"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\"><h1 style=\"text-align: center;\"><span style=\"font-size: 24pt;\">\uccb4\uc721\uad00\uc774 \uc5c6\ub098\uc694? \ubb38\uc81c\uc5c6\uc2b5\ub2c8\ub2e4! \uc6e8\uc774\ud2b8 \uc5c6\uc774 \uc774\ub450\uadfc \uc6b4\ub3d9\ud558\ub294 \ubc29\ubc95<\/span><\/h1>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc6e8\uc774\ud2b8 \uc5c6\uc774 \uc774\ub450\uadfc\uc744 \ub2e8\ub828\ud558\ub294 \uc774\uc720\ub294?<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9410 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bicep-Structure-600x522.png\" alt=\"\uc774\ub450\uadfc \uad6c\uc870\" width=\"600\" height=\"522\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bicep-Structure-200x174.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bicep-Structure-300x261.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bicep-Structure-400x348.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bicep-Structure-600x522.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bicep-Structure-768x668.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bicep-Structure.png 798w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\ub300\ubd80\ubd84\uc758 \uc0ac\ub78c\ub4e4\uc740 <a href=\"https:\/\/www.hsefitness.com\/ko\/%ec%a0%9c%ed%92%88-2\/%ec%95%a1%ec%84%b8%ec%84%9c%eb%a6%ac\/\"><span style=\"color: #ff0000;\">\ub364\ubca8 \ubc0f \ubc14\ubca8<\/span> <\/a>\ud314\ub69d\uc744 \ud0a4\uc6b0\ub824\uace0 \ud558\uba74 \ud5ec\uc2a4\uc7a5\uc744 \uc0dd\uac01\ud558\uac8c \ub429\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ud5ec\uc2a4\uc7a5\uc5d0 \uac00\uc9c0 \uc54a\uace0\ub3c4 \ud314\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud314\ub69d\uc744 \uac15\ud654\ud558\ub824\uba74 <\/span><a href=\"https:\/\/openurl.ebsco.com\/EPDB%3Agcd%3A3%3A17295331\/detailv2?sid=ebsco%3Aplink%3Ascholar&amp;id=ebsco%3Agcd%3A179730424&amp;crl=c&amp;link_origin=scholar.google.com\"><span style=\"font-weight: 400;\">\uc774\ub450\uadfc<\/span><\/a><span style=\"font-weight: 400;\"> \ud2b9\uc815 \ub3d9\uc791\uacfc \uccb4\uc911\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9d1\ub2c8\ub2e4. \uc774 \ubb38\uc11c\uc5d0\uc11c\ub294 \ub2e4\uc74c\uc744 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4. <\/span>\uc6e8\uc774\ud2b8 \uc5c6\uc774 \uc774\ub450\uadfc \uc6b4\ub3d9\uc744 \ud558\ub294 \ubc29\ubc95.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc774\ub450\uadfc\uc5d0 \ub300\ud55c \uc774\ud574: \uad6c\uc870\uc640 \uc774\uc810<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\uc0c1\uc644\uc5d0\ub294 \ud314\uc758 \uc6c0\uc9c1\uc784\uc5d0 \ud544\uc218\uc801\uc778 \uc774\ub450\uadfc\uc774\ub77c\uace0\ub3c4 \ud558\ub294 \uc0c1\uc644 \uc774\ub450\uadfc\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uadfc\uc721\uc5d0\ub294 \ub450 \uac1c\uc758 \uba38\ub9ac\uac00 \uc788\uc2b5\ub2c8\ub2e4:<\/span><\/p>\n<p><b>\uae34 \uba38\ub9ac:<\/b><span style=\"font-weight: 400;\"> \uc774\ub450\uadfc\uc5d0 \uac00\uc7a5 \ub208\uc5d0 \ub744\ub294 \ud615\ud0dc\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/span><\/p>\n<p><b>\uc9e7\uc740 \uba38\ub9ac:<\/b><span style=\"font-weight: 400;\"> \ud314\uc758 \ub450\uaed8\ub97c \ub354 \ub298\ub9bd\ub2c8\ub2e4.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud314\uc744 \ub2f9\uae30\uace0, \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \uc9c0\ud0f1\ud558\ub294 \uac83\uc740 \ubaa8\ub450 \uc774\ub450\uadfc\uc744 \uc0ac\uc6a9\ud558\ub294 \uc791\uc5c5\uc785\ub2c8\ub2e4. \uc774\ub450\uadfc\uc744 \uac15\ud654\ud558\uba74 \uc678\ubaa8\uc640 \uae30\ub2a5\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4.<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12880-020-00531-x\"> \uc0c1\uccb4<\/a>.<\/p>\n<h3><span style=\"font-size: 14pt;\">\ud61c\ud0dd:<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\uc9c0\uad6c\ub825\uc774 \uc99d\uac00\ud558\uace0 <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/343064014_Design_and_Analysis_of_Biceps_and_Triceps_Muscle_Strengthening_Structure?enrichId=rgreq-3e08bd388b02ecc980a5d7ff3ae0dc69-XXX&amp;enrichSource=Y292ZXJQYWdlOzM0MzA2NDAxNDtBUzo5MTUyNTI0MjIxMjM1MjhAMTU5NTIyNDU5MDMyMg%3D%3D&amp;el=1_x_2&amp;_esc=publicationCoverPdf\"><span style=\"font-weight: 400;\">\ud314\uc758 \uadfc\ub825.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\uc5b4\uae68 \ub108\ube44\uc5d0\uc11c \uc548\uc815\uc131\uacfc \uadf8\ub9bd\uac10\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\uc9c0\uc6d0 <\/span>\ub2f9\uae30\ub294 \ub3d9\uc791<span style=\"font-weight: 400;\"> \uc77c\uc0c1\uc801\uc778 \uc9d1\uc548\uc77c\uc5d0 \ud544\uc694\ud569\ub2c8\ub2e4.<\/span><\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\uc774\ub450\uadfc\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \uc6e8\uc774\ud2b8 \uc6b4\ub3d9<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\uc774 \uc6b4\ub3d9\uc740 \ud2b9\ubcc4\ud55c \uc7a5\ube44 \uc5c6\uc774\ub3c4 \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\uace0 \uc774\ub450\uadfc\uc744 \uc801\uc808\ud558\uac8c \uc218\ucd95\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc774\ub450\uadfc \ud314 \uad7d\ud600 \ud3b4\uae30<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uacf0 \ud06c\ub864\ub9c1<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ud131\uc5c5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uce21\uba74 \ud310\uc790<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc18\uc804 \ud589<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uc774\ub450\uadfc \ud314 \uad7d\ud600 \ud3b4\uae30<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9411 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups-600x337.png\" alt=\"\uc774\ub450\uadfc \uad6c\uc870\" width=\"600\" height=\"337\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups-200x112.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups-300x169.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups-400x225.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups-600x337.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups-768x432.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups-800x450.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Biceps-Push-Ups.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\uc77c\ubc18\uc801\uc778 \uc774\ub450\uadfc \uc6b4\ub3d9\uc744 \uc774\ub807\uac8c \ubcc0\ud615\ud558\uc5ec \uc774\ub450\uadfc\uc5d0 \uc911\uc810\uc744 \ub461\ub2c8\ub2e4. <\/span>\ud478\uc2dc\uc5c5 \uc790\uc138<span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>\ub2e8\uacc4:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc591\uc190\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc190\uac00\ub77d\uc744 \ubc14\uae65\ucabd\uc73c\ub85c \ud5a5\ud558\uac8c \ud558\uc5ec \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubab8\uc744 \ub0ae\ucd94\uae30 \uc704\ud574 \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9b4 \ub54c \ud314\uafc8\uce58\ub97c \ubab8\ud1b5\uc5d0 \ubc14\uc9dd \ubd99\uc778 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\uc774\ub450\uadfc\uc744 \uaf49 \uc950\uc138\uc694<span style=\"font-weight: 400;\"> \ud314\uc744 \ucb49 \ubed7\uc5c8\ub2e4\uac00 \ub2e4\uc2dc \ubc00\uc5b4 \uc62c\ub9ac\uba74 \ub429\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc774 \uc791\uc5c5\uc744 10~15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uacf0 \ud06c\ub864\ub9c1<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9409 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls-600x492.png\" alt=\"\uacf0 \ud06c\ub864\ub9c1\" width=\"600\" height=\"492\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls-200x164.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls-300x246.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls-400x328.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls-600x492.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls-768x630.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls-800x656.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Bear-Crawls.png 834w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\ucf54\uc5b4\ub97c \ub2e8\ub828\ud558\ub294 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uacfc <\/span>\ud314\ub69d.<\/p>\n<p><b>\ub2e8\uacc4:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uba3c\uc800 \uc190\uacfc \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ub193\uace0<\/span> \ud50c\ub7ad\ud06c \uc790\uc138<span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc67c\ubc1c\uacfc \uc624\ub978\uc190\uc744 \ub3d9\uc2dc\uc5d0 \uc6c0\uc9c1\uc5ec \uc55e\uc73c\ub85c \uae30\uc5b4\uac00\ub2e4\uac00 \uc804\ud658\ud569\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc774\ub450\uadfc\uc744 \ub2e8\ub828\ud558\ub824\uba74 \ud314\uc744 \uc57d\uac04 \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\ub85c \uc720\uc9c0\ud558\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30~60\ucd08 \ub3d9\uc548 \uc774 \uc791\uc5c5\uc744 \uc218\ud589\ud569\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ud131\uc5c5<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9412 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-600x485.png\" alt=\"\ud131\uc5c5\" width=\"600\" height=\"485\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-177x142.png 177w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-200x162.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-300x242.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-400x323.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-600x485.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-768x620.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups-800x646.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Chin-Ups.png 894w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\ud480\uc5c5 \ubc14 \ub610\ub294 \uae30\ud0c0 \uc548\uc815\uc801\uc778 \uc218\ud3c9\uba74\uc744 \uc0ac\uc6a9\ud558\ub294 \uc774 \ub3d9\uc791\uc740 \uace0\uc804\uc801\uc778 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/span><\/p>\n<p><b>\ub2e8\uacc4:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc591\uc190\uc744 \ubab8 \ucabd\uc73c\ub85c \ud5a5\ud558\uac8c \ud55c \uc0c1\ud0dc\uc5d0\uc11c \uc5b8\ub354\ud578\ub4dc\ub97c \uc7a1\uace0 <\/span>\uc5b4\uae68 \ub108\ube44<span style=\"font-weight: 400;\"> \ub97c \ud074\ub9ad\ud569\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ud131\uc774 \ubc14 \uc704\ub85c \uc62c\ub77c\uac08 \ub54c\uae4c\uc9c0 \ubab8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uba74\uc11c \uc774\ub450\uadfc\uc5d0 \ud798\uc744 \uc90d\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc11c\uc11c\ud788 \ubab8\uc744 \ub0ae\ucdb0 \uc2dc\uc791 \uc790\uc138\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8~12\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\ud50c\ub7ad\ud06c<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9415 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank-600x413.png\" alt=\"\ud50c\ub7ad\ud06c\" width=\"600\" height=\"413\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank-200x138.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank-300x206.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank-400x275.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank-600x413.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank-768x528.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank-800x550.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Plank.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\ud50c\ub7ad\ud06c \uc790\uc138\uc758 \uc8fc\uc694 \ubaa9\uc801\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4. <\/span><a href=\"https:\/\/www.hsefitness.com\/ko\/\">\ucf54\uc5b4 \uac15\ud654<\/a><span style=\"font-weight: 400;\">\ud558\uc9c0\ub9cc \uc57d\uac04\uc758 \uc870\uc815\uc73c\ub85c \uc774\ub450\uadfc\uc744 \uac15\ud654\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<p><b>\ub2e8\uacc4:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ud314\ub69d \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud558\uba74\uc11c \ud314\uafc8\uce58\ub97c \uc5b4\uae68 \uc544\ub798\uc5d0 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc774\ub450\uadfc\uc744 \ub2e8\ub828\ud558\ub824\uba74 \uc190\uc73c\ub85c \ubc00\uc5b4\uc8fc\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30~60\ucd08\uac04 \uae38\uac8c \ub204\ub985\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uce21\uba74 \ud310\uc790<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9416 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank-600x527.png\" alt=\"\uc0ac\uc774\ub4dc-\ud50c\ub7ad\ud06c\" width=\"600\" height=\"527\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank-200x176.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank-300x263.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank-400x351.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank-600x527.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank-768x674.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank-800x703.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Side-Plank.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\ud314\uc744 \uac15\ud654\ud558\ub294 \ubc84\uc804\uacfc <\/span>\uc0c1\uccb4<span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>\ub2e8\uacc4:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc1c\uc744 \uc313\uc740 \uc0c1\ud0dc\uc5d0\uc11c <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ko\/%ec%95%84%eb%a0%b9%ec%9c%bc%eb%a1%9c-%ed%8c%94%eb%9a%9d%ec%9d%84-%ec%9a%b4%eb%8f%99%ed%95%98%eb%8a%94-%ea%b0%80%ec%9e%a5-%ec%a2%8b%ec%9d%80-5%ea%b0%80%ec%a7%80-%eb%b0%a9%eb%b2%95\/\">\ud314\ub69d<\/a><\/span> \ub97c \ubc14\ub2e5\uc5d0 \ub193\uace0 \uc606\uc73c\ub85c \ub215\uc2b5\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc5c9\ub369\uc774\ub97c \ubc14\ub2e5\uc5d0\uc11c \uc77c\uc9c1\uc120\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc774\ub450\uadfc\uc744 \uc218\ucd95\ud558\ub294 \ub370 \uc9d1\uc911\ud558\uba74\uc11c \uc717\ud314\uc744 \uc7a1\uace0 \ucb49 \ubed7\uc2b5\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uce21\uba74\uc744 \ubc14\uafb8\uace0 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ubc18\uc804 \ud589<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9413 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows-600x400.png\" alt=\"\ubc18\uc804 \ud589\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows-768x512.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows-800x533.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Inverted-Rows.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\uc774 \uc6b4\ub3d9\uc740 \ud314\ub69d\uc744 \ub2e8\ub828\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c \ud131\uac78\uc774\uc640 \ube44\uc2b7\ud569\ub2c8\ub2e4.<\/span><\/p>\n<p><b>\ub2e8\uacc4:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc9c0\uc9c0\ub300\uc5d0\ub294 \ud2bc\ud2bc\ud55c \ud14c\uc774\ube14\uc774\ub098 \ub0ae\uc740 \ub9c9\ub300\ub97c \uc0ac\uc6a9\ud558\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc190\ubc14\ub2e5\uc744 \ubc18\ub300\ucabd\uc744 \ud5a5\ud558\uac8c \ud55c \uc0c1\ud0dc\uc5d0\uc11c \ubc14\ub97c \uc624\ubc84\ud578\ub4dc\ub85c \uc7a1\uace0 \uc544\ub798\ub85c \ub204\uc6c1\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uac00\uc2b4\uc744 \ubc14\uc5d0 \ub354 \uac00\uae4c\uc774 \ub04c\uc5b4\ub2f9\uae30\uba74\uc11c \uc774\ub450\uadfc\uc744 \ucd5c\uace0\uc810\uc5d0\uc11c \uaf49 \uc950\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ub0b4\ub824\uc11c \uc2dc\uc791 \uc704\uce58\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8~12\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\uacb0\uacfc \uadf9\ub300\ud654\ub97c \uc704\ud55c \ud575\uc2ec \ud301<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\uc774\ub450\uadfc \uc6b4\ub3d9\uc758 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud560 \uc218 \uc788\ub294 \uba87 \uac00\uc9c0 \ud3ec\uc778\ud2b8:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc790\uc138\uc5d0 \uc8fc\uc758\ud558\uc138\uc694: \ubd80\uc0c1\uc744 \ubc29\uc9c0\ud558\ub824\uba74 \ubaa8\ub4e0 \uc6b4\ub3d9\uc774 \uc62c\ubc14\ub974\uac8c \uc218\ud589\ub418\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uac15\ub3c4\ub97c \ub192\uc774\ub824\uba74 <\/span>\uc800\ud56d \ubc34\ub4dc.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\ub098 \ud50c\ub7ad\ud06c \uc790\uc138\uc640 \uac19\uc740 \uc6b4\ub3d9\uc740 \ucf54\uc5b4\ub97c \uc0ac\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ub354 \ub2e4\uc591\ud55c \ub3d9\uc791\uc744 \ucd94\uac00\ud558\ub824\uba74 \ud0c0\uc6d4 \uceec\uacfc \uac19\uc740 \ub3d9\uc791\uc744 \uc0ac\uc6a9\ud558\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ubc18\ubcf5 \ud69f\uc218\ub098 \uae30\uac04\uc744 \ub298\ub824 \uc810\uc9c4\uc801\uc73c\ub85c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\ud53c\ud574\uc57c \ud560 \uc77c\ubc18\uc801\uc778 \uc2e4\uc218<\/span><b><br \/>\n<\/b><span style=\"font-weight: 400; font-size: 12pt;\">\ub2e4\uc74c\uc740 \ud53c\ud574\uc57c \ud560 \uba87 \uac00\uc9c0 \uc77c\ubc18\uc801\uc778 \uc2e4\uc218\uc785\ub2c8\ub2e4:<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\uc6cc\ubc0d\uc5c5 \ubb34\uc2dc:<\/b><span style=\"font-weight: 400;\"> \ud56d\uc0c1 \ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \uadfc\uc721\uc744 \uc900\ube44\ud558\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\uad00\uc808\uc774 \uacfc\ub3c4\ud558\uac8c \ud655\uc7a5\ub418\uc5c8\uc2b5\ub2c8\ub2e4:<\/b><span style=\"font-weight: 400;\"> \ud314\uc744 \ubed7\uc744 \ub54c\ub294 \ud314\uafc8\uce58\ub97c \uace0\uc815\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\uc5f0\uc2b5\uc744 \uc11c\ub450\ub974\uc138\uc694:<\/b><span style=\"font-weight: 400;\"> \ucc28\ubd84\ud558\uac8c \ubc18\ubcf5\ud558\ub294 \ub3d9\uc548 \uc774\ub450\uadfc\uc744 \uc950\uc5b4\uc9dc\ub294 \ub370 \uc9d1\uc911\ud558\uc138\uc694.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\ud734\uc2dd \ubb34\uc2dc:<\/b><span style=\"font-weight: 400;\"> \uadfc\uc721 \uc131\uc7a5\uc744 \uadf9\ub300\ud654\ud558\ub824\uba74 \ud68c\ubcf5\ud560 \uc2dc\uac04\uc744 \uc8fc\uc138\uc694.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">Q1:<\/span> \uc6e8\uc774\ud2b8\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0\ub3c4 \ub208\uc5d0 \ub744\ub294 \uc774\ub450\uadfc\uc744 \uac1c\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\uae4c?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: \ub9de\uc544\uc694! \uccb4\uc911 \uc774\ub450\uadfc \uc6b4\ub3d9\uc5d0 \uc9d1\uc911\ud558\uba74 \uadfc\ub825\uacfc \uadfc\uc721\ub7c9\uc744 \ud6a8\uc728\uc801\uc73c\ub85c \ub298\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<h3><span style=\"font-size: 14pt; color: #000000;\"><span style=\"color: #99cc00;\">Q2:<\/span> \uc774 \uc6b4\ub3d9\uc744 \uc5bc\ub9c8\ub098 \uc790\uc8fc \uc218\ud589\ud574\uc57c \ud558\ub098\uc694?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: \uc77c\uc8fc\uc77c\uc5d0 2~3\ud68c \uc2e4\uc2dc\ud558\uace0 \uadf8 \uc0ac\uc774\uc5d0 \ud68c\ubcf5\uc77c\uc744 \ub461\ub2c8\ub2e4.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">Q3:<\/span> \ucd08\ubcf4\uc790\ub3c4 \uc774 \uc5f0\uc2b5\uc744 \ud560 \uc218 \uc788\ub098\uc694?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: \ubb3c\ub860\uc785\ub2c8\ub2e4! \uc790\uc2e0\uc758 \uccb4\ub825 \uc218\uc900\uc5d0 \ub9de\uac8c \uac15\ub3c4\ub97c \uc870\uc808\ud558\uc138\uc694.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">Q4:<\/span> \ud480\uc5c5 \ubc14\uac00 \uc5c6\ub294 \uacbd\uc6b0 \uc5b4\ub5bb\uac8c \ud574\uc57c \ud558\ub098\uc694?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: \ud0c4\ub825 \ubc34\ub4dc, \uc218\uac74 \ub610\ub294 \ud2bc\ud2bc\ud55c \ud14c\uc774\ube14\uc740 \ubaa8\ub450 \ud6cc\ub96d\ud55c \ub300\uccb4\ud488\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">Q5:<\/span> \uc815\uccb4\uae30\uc5d0\uc11c \ubc97\uc5b4\ub098\ub824\uba74 \uc5b4\ub5bb\uac8c \ud574\uc57c \ud558\ub098\uc694?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: \uadfc\uc721\uc744 \ub2e8\ub828\ud558\ub824\uba74 \uc218\uac74 \uceec\uacfc \uac19\uc740 \ubcc0\ud615 \ub3d9\uc791\uc744 \ucd94\uac00\ud558\uac70\ub098 \ubc18\ubcf5 \ud69f\uc218\ub97c \ub298\ub9ac\uc138\uc694.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\uacb0\ub860<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\uc0c1\uccb4 \uadfc\ub825\uacfc \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\ub294 \uac04\ub2e8\ud558\uace0 \ud6a8\uc728\uc801\uc778 \ubc29\ubc95\uc740 \uc6e8\uc774\ud2b8\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uace0 \uc774\ub450\uadfc\uc744 \ub2e8\ub828\ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c, \ubca0\uc5b4 \ud06c\ub864\ub9c1, \uc774\ub450\uadfc \ud478\uc2dc\uc5c5\uacfc \uac19\uc740 \uc6b4\ub3d9\uc744 \ud558\uba74 \uccb4\uc911\ub9cc\uc73c\ub85c \ud6cc\ub96d\ud55c \uacb0\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub8e8\ud2f4\uc744 \ucd5c\ub300\ud55c \ud65c\uc6a9\ud558\ub824\uba74 \uc77c\uad00\uc131\uc744 \uc720\uc9c0\ud558\uace0 \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc0ac\uc6a9\ud558\uba70 \ub2e4\uc591\uc131\uc744 \ucd94\uac00\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uccb4\uc911<\/span> <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ko\/\">\uc774\ub450\uadfc \uc6b4\ub3d9<\/a><\/span><span style=\"font-weight: 400;\"> \ub294 \uacbd\ud5d8 \uc218\uc900\uc5d0 \uad00\uacc4\uc5c6\uc774 \uc5b8\uc81c \uc5b4\ub514\uc11c\ub098 \uc720\uc5f0\ud558\uac8c \ud314\uc744 \uac15\ud654\ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uc785\ub2c8\ub2e4. \ud53c\ud2b8\ub2c8\uc2a4 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\ub824\uba74 \uc778\ub0b4\uc2ec\uc744 \uac16\uace0 \uc870\uae08\uc529 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud558\ub294 \ub370 \uc9d1\uc911\ud558\uc138\uc694.<\/span><\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\" style=\"--awb-margin-top:5%;\"><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\/biceps-try-these-bicep-short-head-workouts\/\" aria-label=\"\ub354 \ub113\uc740 \uc774\ub450\uadfc\uc744 \uc6d0\ud558\uc2dc\ub098\uc694? \uc774\ub450\uadfc \uc20f\ud5e4\ub4dc \uc6b4\ub3d9\uc744 \ud574\ubcf4\uc138\uc694\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"692\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-7-692x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\uc774\ub450\uadfc \uc1fc\ud2b8 \ud5e4\ub4dc \uc6b4\ub3d9 7\" \/><\/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;\">2026-05-10T04:56:27+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ko\/biceps-try-these-bicep-short-head-workouts\/\">\ub354 \ub113\uc740 \uc774\ub450\uadfc\uc744 \uc6d0\ud558\uc2dc\ub098\uc694? \uc774\ub450\uadfc \uc20f\ud5e4\ub4dc \uc6b4\ub3d9\uc744 \ud574\ubcf4\uc138\uc694<\/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;\">2026-05-10T04:56:27+00:00<\/span><span>5\uc6d4 10, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ko\/blogs\/\" rel=\"category tag\">\ube14\ub85c\uadf8<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ko\/news\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/biceps-try-these-bicep-short-head-workouts\/#respond\">0 \ub313\uae00<\/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\/guide-to-working-out-arms-and-shoulders\/\" 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\/guide-to-working-out-arms-and-shoulders\/\">\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\/blogs\/\" rel=\"category tag\">\ube14\ub85c\uadf8<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ko\/news\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/guide-to-working-out-arms-and-shoulders\/#respond\">0 \ub313\uae00<\/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-fitness-gym-project-successfully-launched-in-argentina\/\" 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\/hse-fitness-gym-project-successfully-launched-in-argentina\/\">\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\/blogs\/\" rel=\"category tag\">\ube14\ub85c\uadf8<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ko\/news\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/hse-fitness-gym-project-successfully-launched-in-argentina\/#respond\">0 \ub313\uae00<\/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\/best-leg-press-foot-placement-forgrowth-strength\/\" 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\/best-leg-press-foot-placement-forgrowth-strength\/\">\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\/news\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/best-leg-press-foot-placement-forgrowth-strength\/#respond\">0 \ub313\uae00<\/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-completes-a-major-u-s-fitness-equipment-project\/\" 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-completes-a-major-u-s-fitness-equipment-project\/\">\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\/blogs\/\" rel=\"category tag\">\ube14\ub85c\uadf8<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ko\/news\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/hse-completes-a-major-u-s-fitness-equipment-project\/#respond\">0 \ub313\uae00<\/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\/beginner-to-pro-pull-day-exercises-list-you-will-love\/\" 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\/beginner-to-pro-pull-day-exercises-list-you-will-love\/\">\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 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;\">2025-11-06T16:09:03+00:00<\/span><span>11\uc6d4 6, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ko\/news\/\" rel=\"category tag\">\ub274\uc2a4<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ko\/beginner-to-pro-pull-day-exercises-list-you-will-love\/#respond\">0 \ub313\uae00<\/a><\/span><\/p><\/div><\/article><\/section><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":9418,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[161],"tags":[],"class_list":["post-9405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>No Gym? No Problem! How to Work Biceps Without Weights<\/title>\n<meta name=\"description\" content=\"Discover how to gain muscle without the need for equipment with these efficient bodyweight biceps exercises. To build your upper arms, learn how to do exercises like bear crawls, biceps push-ups, and more anywhere!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hsefitness.com\/ko\/\uccb4\uc721\uad00-\uc5c6\uc74c-\ubb38\uc81c-\uc5c6\uc74c-\uc6e8\uc774\ud2b8\uc5c6\uc774-\uc774\ub450\uadfc\uc744-\uc6b4\ub3d9\ud558\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"No Gym? No Problem! How to Work Biceps Without Weights\" \/>\n<meta property=\"og:description\" content=\"Discover how to gain muscle without the need for equipment with these efficient bodyweight biceps exercises. 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