{"id":2197,"date":"2026-03-16T12:28:56","date_gmt":"2026-03-16T03:28:56","guid":{"rendered":"https:\/\/ptpweekly.co.kr\/?p=2197"},"modified":"2026-03-16T12:28:56","modified_gmt":"2026-03-16T03:28:56","slug":"%ea%b8%b0%eb%8a%a5%ec%84%b1-%ed%8a%b8%eb%a0%88%ec%9d%b4%eb%8b%9d-%ed%97%ac%ec%8a%a4%ec%9e%a5%ec%9d%84-%eb%84%98%ec%96%b4-%ec%8b%a4%ec%83%9d%ed%99%9c%ec%9d%84-%ec%9c%84%ed%95%b4-%ec%9b%80%ec%a7%81","status":"publish","type":"post","link":"https:\/\/ptpweekly.co.kr\/?p=2197","title":{"rendered":"\uae30\ub2a5\uc131 \ud2b8\ub808\uc774\ub2dd: \ud5ec\uc2a4\uc7a5\uc744 \ub118\uc5b4, \uc2e4\uc0dd\ud65c\uc744 \uc704\ud574 \uc6c0\uc9c1\uc774\ub294 \ubab8 \ub9cc\ub4e4\uae30"},"content":{"rendered":"<p data-path-to-node=\"1\">\uc6b0\ub9ac\ub294 \ud754\ud788 \uc6b4\ub3d9\uc744 &#8216;\ubab8\uc744 \ub9cc\ub4dc\ub294 \uac83&#8217;\uc73c\ub85c\ub9cc \uc0dd\uac01\ud569\ub2c8\ub2e4. \uadfc\uc721\uc758 \ud06c\uae30\ub97c \ud0a4\uc6b0\uace0, \uccb4\uc9c0\ubc29\uc744 \uc904\uc5ec \uc544\ub984\ub2e4\uc6b4 \ubab8\ub9e4\ub97c \uac00\uafb8\ub294 \uac83\uc774 \uc6b4\ub3d9\uc758 \uc804\ubd80\ub77c\uace0 \uc5ec\uae30\ub294 \uac70\uc8e0. \ud558\uc9c0\ub9cc \uc6b0\ub9ac\uac00 \ub9e4\uc77c \ub9c8\uc8fc\ud558\ub294 \uc2e4\uc0dd\ud65c\uc740 \ub2e8\uc21c\ud788 &#8216;\uba4b\uc9c4 \ubab8&#8217;\uc744 \uc694\uad6c\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ubb34\uac70\uc6b4 \uc2dd\ub8cc\ud488 \uac00\ubc29\uc744 \ub4e4\uace0 \uacc4\ub2e8\uc744 \uc624\ub974\uace0, \uc544\uc774\ub97c \uc548\uace0 \uac78\uc73c\uba70, \uc120\ubc18 \uc704\uc758 \ubb3c\uac74\uc744 \uc9d1\uc5b4 \uc62c\ub9ac\ub294 \ub4f1, \uc6b0\ub9ac \ubab8\uc740 \ub04a\uc784\uc5c6\uc774 **&#8217;\uae30\ub2a5\uc801\uc778 \uc6c0\uc9c1\uc784&#8217;**\uc744 \ud544\uc694\ub85c \ud569\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\uc624\ub298\uc740 \ud5ec\uc2a4\uc7a5\uc758 \uae30\uad6c\ub97c \ub118\uc5b4, \uc6b0\ub9ac\uc758 \uc18c\uc911\ud55c &#8216;\uc77c\uc0c1\uc0dd\ud65c&#8217;\uc744 \uc704\ud574 \uc6c0\uc9c1\uc774\ub294 \ubab8\uc744 \ub9cc\ub4dc\ub294 **&#8217;\uae30\ub2a5\uc131 \ud2b8\ub808\uc774\ub2dd(Functional Training)&#8217;**\uc758 \uc911\uc694\uc131\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\">\ud83c\udfa8 \uae30\ub2a5\uc131 \ud2b8\ub808\uc774\ub2dd\uc774\ub780?<\/b><\/p>\n<p data-path-to-node=\"4\">\uae30\ub2a5\uc131 \ud2b8\ub808\uc774\ub2dd\uc740 \uc77c\uc0c1\uc0dd\ud65c\uc758 \uc6c0\uc9c1\uc784\uc744 \ubaa8\ubc29\ud55c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc2e0\uccb4\uc758 \uc804\ubc18\uc801\uc778 \uae30\ub2a5\uacfc \uc218\ud589 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ud2b8\ub808\uc774\ub2dd\uc785\ub2c8\ub2e4. \ud2b9\uc815 \uadfc\uc721\uc744 \uace0\ub9bd\uc2dc\ucf1c \ud06c\uae30\ub97c \ud0a4\uc6b0\ub294 \uc77c\ubc18\uc801\uc778 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uacfc \ub2ec\ub9ac, \uc5ec\ub7ec \uadfc\uc721\uc744 \ud611\uc751\uc2dc\ucf1c **&#8217;\uc6c0\uc9c1\uc784 \uc790\uccb4\uc758 \ud6a8\uc728\uc131&#8217;**\uacfc **&#8217;\ucf54\uc5b4 \uadfc\ub825&#8217;**\uc5d0 \uc9d1\uc911\ud569\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">\ud83c\udf1f \uae30\ub2a5\uc131 \ud2b8\ub808\uc774\ub2dd\uc758 \ub180\ub77c\uc6b4 \ud6a8\uacfc:<\/b><\/p>\n<ol start=\"1\" 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\">\ubc38\ub7f0\uc2a4 \uac1c\uc120 \ubc0f \ubd80\uc0c1 \uc608\ubc29:<\/b> \uc5ec\ub7ec \uadfc\uc721\uc744 \ud568\uaed8 \uc0ac\uc6a9\ud558\uc5ec \uc2e0\uccb4 \uade0\ud615 \uac10\uac01\uc744 \ub192\uc5ec\uc8fc\uace0, \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ucc99\ucd94\uc640 \uad00\uc808\uc744 \uc548\uc815\uc2dc\ucf1c \ubd80\uc0c1 \uc704\ud5d8\uc744 \ud68d\uae30\uc801\uc73c\ub85c \uc904\uc5ec\uc90d\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\">\uc9c0\uad6c\ub825 \ud5a5\uc0c1 \ubc0f \ud53c\ub85c \uac10\uc18c:<\/b> \ud6a8\uc728\uc801\uc778 \uc6c0\uc9c1\uc784\uc740 \uc5d0\ub108\uc9c0 \uc18c\ube44\ub97c \uc904\uc5ec\uc8fc\uc5b4 \uc77c\uc0c1\uc0dd\ud65c \uc18d \uc9c0\uad6c\ub825\uc744 \ub192\uc5ec\uc8fc\uace0, \ud53c\ub85c\ub97c \ub35c \ub290\ub07c\uac8c \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\">\uc7a5\uc218 \ubc0f \uc0b6\uc758 \uc9c8 \ud5a5\uc0c1:<\/b> \ub098\uc774\uac00 \ub4e4\uc5b4\uc11c\ub3c4 \uc2a4\uc2a4\ub85c \uac77\uace0, \uc9d0\uc744 \ub4e4\uace0, \uc9d1\uc548\uc77c\uc744 \ud560 \uc218 \uc788\ub294 \uc2e0\uccb4 \uae30\ub2a5\uc744 \uc720\uc9c0\ud558\uc5ec \uac74\uac15\ud558\uace0 \ub3c5\ub9bd\uc801\uc778 \uc0b6\uc744 \uc0b4\uc544\uac00\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n<p data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">\ud83c\udf31 \uc2e4\uc0dd\ud65c\uc744 \uc704\ud55c \uae30\ub2a5\uc131 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(\uc774\ubbf8\uc9c0 \ucc38\uace0)<\/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\">\uace0\ube14\ub81b \uc2a4\ucffc\ud2b8 (Goblet Squat):<\/b> \ub364\ubca8\uc774\ub098 \ucf00\ud2c0\ubca8\uc744 \uac00\uc2b4 \uc55e\uc5d0 \ub4e4\uace0 \uc2a4\ucffc\ud2b8\ub97c \ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ucf54\uc5b4 \uadfc\uc721\uacfc \ud558\uccb4 \uadfc\ub825\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\uc5ec \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\ub294 \ub3d9\uc791\uacfc \ubb34\uac70\uc6b4 \ubb3c\uac74\uc744 \ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\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\">\ub7f0\uc9c0 (Lunge):<\/b> \ud55c \ubc1c\uc744 \uc55e\uc73c\ub85c \ub0b4\ub51b\uace0 \uad7d\ud788\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ud558\uccb4 \uadfc\ub825\uacfc \ubc38\ub7f0\uc2a4 \uac10\uac01\uc744 \ub192\uc5ec\uc8fc\uc5b4 \uac77\uae30, \ub2ec\ub9ac\uae30, \uacc4\ub2e8 \uc624\ub974\ub0b4\ub9ac\ub294 \ub3d9\uc791\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,3,0\"><b data-path-to-node=\"8,3,0\" data-index-in-node=\"0\">\uc624\ubc84\ud5e4\ub4dc \ud504\ub808\uc2a4 (Overhead Press):<\/b> \ubb3c\uac74\uc744 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc73c\ub85c, \uc5b4\uae68\uc640 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \uc120\ubc18 \uc704\uc5d0 \ubb3c\uac74\uc744 \uc62c\ub824\ub450\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"9\">\uc624\ub298\ubd80\ud130 \ub2f9\uc2e0\uc758 \uc6b4\ub3d9 \ubaa9\ud45c\ub97c \ub2e8\uc21c\ud788 &#8216;\uba4b\uc9c4 \ubab8&#8217;\uc744 \ub118\uc5b4 &#8216;\uc6c0\uc9c1\uc774\ub294 \ubab8&#8217;\uc73c\ub85c \ubc14\uafd4\ubcf4\ub294 \uac74 \uc5b4\ub5a8\uae4c\uc694? \uac74\uac15\ud55c \ud558\uccb4\uc640 \ud0c4\ud0c4\ud55c \ucf54\uc5b4\ub85c, \ub2f9\uc2e0\uc758 \uc18c\uc911\ud55c \uc77c\uc0c1\uc744 \ub354 \ud65c\uae30\ucc28\uace0 \ud589\ubcf5\ud558\uac8c \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc6b0\ub9ac\ub294 \ud754\ud788 \uc6b4\ub3d9\uc744 &#8216;\ubab8\uc744 \ub9cc\ub4dc\ub294 \uac83&#8217;\uc73c\ub85c\ub9cc \uc0dd\uac01\ud569\ub2c8\ub2e4. \uadfc\uc721\uc758 \ud06c\uae30\ub97c \ud0a4\uc6b0\uace0, \uccb4\uc9c0\ubc29\uc744 \uc904\uc5ec \uc544\ub984\ub2e4\uc6b4 \ubab8\ub9e4\ub97c \uac00\uafb8\ub294 \uac83\uc774 \uc6b4\ub3d9\uc758 \uc804\ubd80\ub77c\uace0 \uc5ec\uae30\ub294 \uac70\uc8e0. \ud558\uc9c0\ub9cc \uc6b0\ub9ac\uac00 \ub9e4\uc77c \ub9c8\uc8fc\ud558\ub294 \uc2e4\uc0dd\ud65c\uc740 \ub2e8\uc21c\ud788 &#8216;\uba4b\uc9c4 \ubab8&#8217;\uc744 \uc694\uad6c\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ubb34\uac70\uc6b4 \uc2dd\ub8cc\ud488 \uac00\ubc29\uc744 \ub4e4\uace0 \uacc4\ub2e8\uc744 \uc624\ub974\uace0, \uc544\uc774\ub97c \uc548\uace0 \uac78\uc73c\uba70, \uc120\ubc18 \uc704\uc758 \ubb3c\uac74\uc744 \uc9d1\uc5b4 \uc62c\ub9ac\ub294 \ub4f1, \uc6b0\ub9ac \ubab8\uc740 \ub04a\uc784\uc5c6\uc774 **&#8217;\uae30\ub2a5\uc801\uc778 \uc6c0\uc9c1\uc784&#8217;**\uc744 \ud544\uc694\ub85c \ud569\ub2c8\ub2e4. \uc624\ub298\uc740 \ud5ec\uc2a4\uc7a5\uc758 \uae30\uad6c\ub97c [&hellip;]<\/p>\n","protected":false},"author":206,"featured_media":2198,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/users\/206"}],"replies":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2197"}],"version-history":[{"count":1,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2197\/revisions"}],"predecessor-version":[{"id":2199,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2197\/revisions\/2199"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2198"}],"wp:attachment":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}