{"id":2193,"date":"2026-03-09T15:38:35","date_gmt":"2026-03-09T06:38:35","guid":{"rendered":"https:\/\/ptpweekly.co.kr\/?p=2193"},"modified":"2026-03-09T15:38:35","modified_gmt":"2026-03-09T06:38:35","slug":"%ec%99%84%eb%b2%bd%ed%95%9c-%ed%95%9c-%ea%b0%9c%ea%b0%80-%ec%97%b4-%ea%b0%9c%eb%b3%b4%eb%8b%a4-%eb%82%ab%eb%8b%a4-%eb%b6%80%ec%83%81-%ec%97%86%ec%9d%b4-%ed%9a%a8%ea%b3%bc%eb%a5%bc-%ea%b7%b9%eb%8c%80","status":"publish","type":"post","link":"https:\/\/ptpweekly.co.kr\/?p=2193","title":{"rendered":"\uc644\ubcbd\ud55c \ud55c \uac1c\uac00 \uc5f4 \uac1c\ubcf4\ub2e4 \ub0ab\ub2e4! \ubd80\uc0c1 \uc5c6\uc774 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub294 &#8216;\uc62c\ubc14\ub978 \ud478\uc26c\uc5c5&#8217; \uac00\uc774\ub4dc"},"content":{"rendered":"<p data-path-to-node=\"1\">\ud478\uc26c\uc5c5(\ud314\uad7d\ud600\ud3b4\uae30)\uc740 \uac00\uc2b4, \uc5b4\uae68, \uc0bc\ub450\uadfc\uc740 \ubb3c\ub860 \ucf54\uc5b4 \uadfc\uc721\uae4c\uc9c0 \uac15\ud654\ud558\ub294 \ucd5c\uace0\uc758 \ub9e8\ubab8 \uc0c1\uccb4 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub9ce\uc740 \uc0ac\ub78c\uc774 \ud478\uc26c\uc5c5\uc744 \uadf8\uc800 \ub9ce\uc774 \ud558\ub294 \uac83\uc5d0\ub9cc \uc9d1\uc911\ud558\ub2e4\uac00, \uc62c\ubc14\ub978 \uc790\uc138\ub97c \ub193\uccd0 \uc5b4\uae68\ub098 \uc190\ubaa9 \ubd80\uc0c1\uc744 \uc785\uace4 \ud569\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\ud478\uc26c\uc5c5\uc758 \ud575\uc2ec\uc740 &#8216;\uac2f\uc218&#8217;\uac00 \uc544\ub2cc &#8216;\uc644\ubcbd\ud55c \uc790\uc138&#8217;\uc785\ub2c8\ub2e4. \ubd80\uc0c1 \uc5c6\uc774 \ud478\uc26c\uc5c5\uc758 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub294 \uc62c\ubc14\ub978 \uc790\uc138\uc640 \ub2e8\uacc4\ubcc4 \uc811\uadfc\ubc95\uc5d0 \ub300\ud574 \uc54c\uc544\ubd05\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">\u26a0\ufe0f \uac00\uc7a5 \ud754\ud558\uac8c \ubc94\ud558\ub294 \uc2e4\uc218 \uc138 \uac00\uc9c0:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"4\">\n<li>\n<p data-path-to-node=\"4,0,0\"><b data-path-to-node=\"4,0,0\" data-index-in-node=\"0\">\uc5c9\ub369\uc774 \ub0b4\ub824\uac00\uac70\ub098 \uc62c\ub77c\uac00\uae30:<\/b> \ubcf5\ubd80\uc640 \uc5c9\ub369\uc774\uc5d0 \ud798\uc744 \uc8fc\uc9c0 \uc54a\uc544 \ubab8\uc774 \ud65c\ucc98\ub7fc \ud718\uac70\ub098, \uc5c9\ub369\uc774\ub9cc \ud558\ub298\ub85c \uc19f\uc544\uc624\ub974\ub294 \uc790\uc138\ub294 \ud5c8\ub9ac\uc5d0 \ubd80\ub2f4\uc744 \uc90d\ub2c8\ub2e4. \uba38\ub9ac\ubd80\ud130 \ubc1c\uafc8\uce58\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"4,1,0\"><b data-path-to-node=\"4,1,0\" data-index-in-node=\"0\">\ud314\uafc8\uce58\uac00 \ubc8c\uc5b4\uc9c0\uae30:<\/b> \ud314\uafc8\uce58\ub97c \ubab8\ud1b5\uc5d0\uc11c 90\ub3c4\ub85c \ubc8c\ub9ac\ub294 \uc790\uc138\ub294 \uc5b4\uae68 \uad00\uc808\uc5d0 \uc5c4\uccad\ub09c \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc90d\ub2c8\ub2e4. \ud314\uafc8\uce58\ub294 \ubab8\uc5d0 \ubd99\uc5ec \uc57d 45\ub3c4 \uac01\ub3c4\ub97c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"4,2,0\"><b data-path-to-node=\"4,2,0\" data-index-in-node=\"0\">\uba38\ub9ac\uac00 \uc219\uc5ec\uc9c0\uae30:<\/b> \uac00\uc2b4\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uae30\ub3c4 \uc804\uc5d0 \uba38\ub9ac\ubd80\ud130 \uc219\uc774\ub294 \uc790\uc138\ub294 \ubaa9\uacfc \ub4f1 \uadfc\uc721\uc5d0 \ubd80\ub2f4\uc744 \uc90d\ub2c8\ub2e4. \uc2dc\uc120\uc740 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc804\ubc29\uc744 \ud5a5\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n<p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">\ud83d\udc8e \ubd80\uc0c1 \uc5c6\uc774 \ud6a8\uacfc\ub97c \ub192\uc774\ub294 &#8216;\uc62c\ubc14\ub978 \ud478\uc26c\uc5c5&#8217; \uac00\uc774\ub4dc:<\/b><\/p>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\"><b data-path-to-node=\"6,0,0\" data-index-in-node=\"0\">\uc900\ube44 \uc790\uc138:<\/b> \uc190\uc740 \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c \ubc14\ub2e5\uc5d0 \ub461\ub2c8\ub2e4. \ubc1c\uc740 \ubaa8\uc73c\uac70\ub098 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\ub2e4. \uba38\ub9ac\ubd80\ud130 \ubc1c\uafc8\uce58\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc744 \ub9cc\ub4ed\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\"><b data-path-to-node=\"6,1,0\" data-index-in-node=\"0\">\ud558\uac15:<\/b> \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba70 \ucc9c\ucc9c\ud788 \ubab8\uc744 \ub0b4\ub9bd\ub2c8\ub2e4. \uac00\uc2b4\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uae30 \uc9c1\uc804\uae4c\uc9c0 \ub0b4\ub824\uac00\ub418, \ubab8\uc758 \uc77c\uc9c1\uc120\uc774 \ubb34\ub108\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,2,0\"><b data-path-to-node=\"6,2,0\" data-index-in-node=\"0\">\uc0c1\uc2b9:<\/b> \uc228\uc744 \ub0b4\uc26c\uba70 \uac00\uc2b4 \uadfc\uc721\uc758 \ud798\uc73c\ub85c \ubab8\uc744 \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \ud314\uafc8\uce58\ub97c \uc644\uc804\ud788 \ud3b4\uc9c0 \uc54a\uace0 \uc57d\uac04 \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">\ud83d\udd30 \ucd08\ubcf4\uc790\ub97c \uc704\ud55c \ub2e8\uacc4\ubcc4 \uc811\uadfc\ubc95:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"8\">\n<li>\n<p data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">\ub2c8 \ud478\uc26c\uc5c5 (Knee Push-up):<\/b> \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ud478\uc26c\uc5c5\uc744 \ud569\ub2c8\ub2e4. \uc0c1\uccb4\uc758 \uccb4\uc911 \ubd80\ud558\ub97c \uc904\uc5ec \uc790\uc138\ub97c \uc775\ud788\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">\uc778\ud074\ub77c\uc778 \ud478\uc26c\uc5c5 (Incline Push-up):<\/b> \ubcbd\uc774\ub098 \ucc45\uc0c1\ucc98\ub7fc \ub192\uc740 \uacf3\uc5d0 \uc190\uc744 \ub300\uace0 \ud478\uc26c\uc5c5\uc744 \ud569\ub2c8\ub2e4. \uacbd\uc0ac\uac01\uc774 \ub192\uc744\uc218\ub85d \ub09c\uc774\ub3c4\uac00 \ub0ae\uc544\uc9d1\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,2,0\"><b data-path-to-node=\"8,2,0\" data-index-in-node=\"0\">\uc815\uc11d \ud478\uc26c\uc5c5 (Classic Push-up):<\/b> \uc644\ubcbd\ud55c \uc790\uc138\ub85c \uc815\uc11d \ud478\uc26c\uc5c5\uc744 \uc218\ud589\ud569\ub2c8\ub2e4. \uac2f\uc218\ubcf4\ub2e4\ub294 \ud55c \uac1c\ub77c\ub3c4 \uc81c\ub300\ub85c \ud558\ub294 \uac83\uc5d0 \uc9d1\uc911\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n<p data-path-to-node=\"9\">\ud478\uc26c\uc5c5\uc740 \uc804\uc2e0 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ucf54\uc5b4\uc640 \uc5c9\ub369\uc774\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ubab8\uc744 \ub2e8\ub2e8\ud558\uac8c \uace0\uc815\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4. \uc624\ub298\ubd80\ud130 \uc644\ubcbd\ud55c \uc790\uc138\uc758 \ud478\uc26c\uc5c5 \ud55c \uac1c\ub85c \ub2f9\uc2e0\uc758 \uc0c1\uccb4 \uac74\uac15\uc744 \uc0ac\uc218\ud558\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud478\uc26c\uc5c5(\ud314\uad7d\ud600\ud3b4\uae30)\uc740 \uac00\uc2b4, \uc5b4\uae68, \uc0bc\ub450\uadfc\uc740 \ubb3c\ub860 \ucf54\uc5b4 \uadfc\uc721\uae4c\uc9c0 \uac15\ud654\ud558\ub294 \ucd5c\uace0\uc758 \ub9e8\ubab8 \uc0c1\uccb4 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub9ce\uc740 \uc0ac\ub78c\uc774 \ud478\uc26c\uc5c5\uc744 \uadf8\uc800 \ub9ce\uc774 \ud558\ub294 \uac83\uc5d0\ub9cc \uc9d1\uc911\ud558\ub2e4\uac00, \uc62c\ubc14\ub978 \uc790\uc138\ub97c \ub193\uccd0 \uc5b4\uae68\ub098 \uc190\ubaa9 \ubd80\uc0c1\uc744 \uc785\uace4 \ud569\ub2c8\ub2e4. \ud478\uc26c\uc5c5\uc758 \ud575\uc2ec\uc740 &#8216;\uac2f\uc218&#8217;\uac00 \uc544\ub2cc &#8216;\uc644\ubcbd\ud55c \uc790\uc138&#8217;\uc785\ub2c8\ub2e4. \ubd80\uc0c1 \uc5c6\uc774 \ud478\uc26c\uc5c5\uc758 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub294 \uc62c\ubc14\ub978 \uc790\uc138\uc640 \ub2e8\uacc4\ubcc4 \uc811\uadfc\ubc95\uc5d0 \ub300\ud574 \uc54c\uc544\ubd05\ub2c8\ub2e4. \u26a0\ufe0f \uac00\uc7a5 \ud754\ud558\uac8c \ubc94\ud558\ub294 \uc2e4\uc218 \uc138 \uac00\uc9c0: \uc5c9\ub369\uc774 \ub0b4\ub824\uac00\uac70\ub098 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