{"id":2201,"date":"2026-03-26T19:52:36","date_gmt":"2026-03-26T10:52:36","guid":{"rendered":"https:\/\/ptpweekly.co.kr\/?p=2201"},"modified":"2026-03-26T19:52:36","modified_gmt":"2026-03-26T10:52:36","slug":"%ec%99%84%eb%b2%bd%ed%95%9c-%ec%9e%90%ec%84%b8%eb%a1%9c-%ec%a0%84%ec%8b%a0-%ed%8c%8c%ec%9b%8c-%ec%b6%a9%ec%a0%84-%eb%b0%94%eb%b2%a8-%eb%8d%b0%eb%93%9c%eb%a6%ac%ed%94%84%ed%8a%b8-%eb%a7%88","status":"publish","type":"post","link":"https:\/\/ptpweekly.co.kr\/?p=2201","title":{"rendered":"\uc644\ubcbd\ud55c \uc790\uc138\ub85c \uc804\uc2e0 \ud30c\uc6cc \ucda9\uc804! &#8216;\ubc14\ubca8 \ub370\ub4dc\ub9ac\ud504\ud2b8&#8217; \ub9c8\uc2a4\ud130 \uac00\uc774\ub4dc"},"content":{"rendered":"<p data-path-to-node=\"3\">\ud5ec\uc2a4\uc7a5\uc744 \ucc3e\ub294 \uc218\ub9ce\uc740 \uc0ac\ub78c\uc774 \uac00\uc7a5 \ub3c4\uc804\ud558\uace0 \uc2f6\uc5b4 \ud558\uba74\uc11c\ub3c4, \uac00\uc7a5 \uc5b4\ub824\uc6cc\ud558\ub294 \uc6b4\ub3d9\uc774 \ubc14\ub85c **&#8217;\ub370\ub4dc\ub9ac\ud504\ud2b8(Deadlift)&#8217;**\uc785\ub2c8\ub2e4. \ubc14\ub2e5\uc5d0 \ub193\uc778 \ubb34\uac70\uc6b4 \ubc14\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc774 \uc6b4\ub3d9\uc740 \uac70\uc758 \ubaa8\ub4e0 \uc804\uc2e0 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec &#8216;\uc6b4\ub3d9\uc758 \uc655&#8217;\uc774\ub77c\uace0\ub3c4 \ubd88\ub9bd\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"4\">\ud558\uc9c0\ub9cc \ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc218\ud589\ud560 \uacbd\uc6b0 \ud5c8\ub9ac \ubd80\uc0c1 \uc704\ud5d8\uc774 \ub9e4\uc6b0 \ub192\uc2b5\ub2c8\ub2e4. \uc624\ub298\uc740 \uc804\uc2e0 \uadfc\ub825\uc744 \uac15\ud654\ud558\uace0, \ud2b9\ud788 **&#8217;\ub4b7\ubaa8\uc2b5(\ud584\uc2a4\ud2b8\ub9c1, \ub454\uadfc, \ub4f1)&#8217;**\uc744 \ud0c4\ud0c4\ud558\uac8c \uac00\uafd4\uc8fc\ub294 \uc644\ubcbd\ud55c \ubc14\ubca8 \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc790\uc138\ub97c \ub2e8\uacc4\ubcc4\ub85c \uc54c\uc544\ubd05\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">\ud83e\udd76 \uc65c \ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc5b4\ub824\uc6b8\uae4c?<\/b><\/p>\n<p data-path-to-node=\"6\">\ub9ce\uc740 \uc0ac\ub78c\uc774 \ub370\ub4dc\ub9ac\ud504\ud2b8\ub97c \ub2e8\uc21c\ud788 \ubb34\uac70\uc6b4 \ubb3c\uac74\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 &#8216;\ud314\ud798&#8217; \uc6b4\ub3d9\uc73c\ub85c \ucc29\uac01\ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 **&#8217;\ud799 \ud78c\uc9c0(Hips Hinge)&#8217;**\ub77c\ub294 \ub3d9\uc791\uc744 \ud1b5\ud574 \ud558\uccb4 \uadfc\ub825\uacfc \ucf54\uc5b4 \uadfc\uc721\uc744 \ud611\uc751\uc2dc\ucf1c \ubc14\ubca8\uc744 \ubc00\uc5b4 \uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc774 \ud575\uc2ec \ub3d9\uc791\uc744 \uc81c\ub300\ub85c \uc774\ud574\ud558\uc9c0 \ubabb\ud558\uba74 \ud5c8\ub9ac\uc5d0 \ubaa8\ub4e0 \ubd80\ud558\uac00 \uc9d1\uc911\ub418\uc5b4 \ubd80\uc0c1\uc744 \uc785\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">\ud83d\udd25 \ub370\ub4dc\ub9ac\ud504\ud2b8\uac00 \uc6b0\ub9ac \ubab8\uc5d0 \uc8fc\ub294 \uc804\uc2e0 \ud30c\uc6cc:<\/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\">\uc555\ub3c4\uc801\uc778 \uc804\uc2e0 \uadfc\ub825 \uac15\ud654:<\/b> \ud584\uc2a4\ud2b8\ub9c1, \ub454\uadfc, \ub4f1, \ucf54\uc5b4, \ud314, \uc5b4\uae68 \ub4f1 \uc804\uc2e0 \uadfc\uc721\uc744 \ud55c \ubc88\uc5d0 \ub2e8\ub828\ud558\uc5ec \ucd1d\uccb4\uc801\uc778 \uadfc\ub825\uc744 \ud3ed\ubc1c\uc801\uc73c\ub85c \ud5a5\uc0c1\uc2dc\ud0b5\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\">\ud0c4\ud0c4\ud55c \ub4b7\ubaa8\uc2b5(\ud6c4\uba74 \uc0ac\uc2ac) \uc644\uc131:<\/b> \ud2b9\ud788 \ud584\uc2a4\ud2b8\ub9c1\uacfc \ub454\uadfc, \ub4f1 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc790\uadf9\ud558\uc5ec \ub9e4\ub048\ud558\uace0 \ud0c4\ud0c4\ud55c \ub4b7\ubaa8\uc2b5\uc744 \ub9cc\ub4e4\uc5b4\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\">\uc77c\uc0c1\uc0dd\ud65c \uc218\ud589 \ub2a5\ub825 \ud5a5\uc0c1:<\/b> \ubb34\uac70\uc6b4 \ubb3c\uac74\uc744 \ub4e4\uac70\ub098, \ud5c8\ub9ac\ub97c \uad7d\ud788\ub294 \ub3d9\uc791 \ub4f1 \uc77c\uc0c1\uc0dd\ud65c\uc5d0\uc11c \ud544\uc694\ud55c \uc2e4\uc9c8\uc801\uc778 \ud798\uc744 \uae38\ub7ec\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n<p data-path-to-node=\"9\"><b data-path-to-node=\"9\" data-index-in-node=\"0\">\ud83c\udfc3\u200d\u2642\ufe0f \ubc14\ubca8 \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc644\ubcbd \uc790\uc138 (\ub2e8\uacc4\ubcc4 \uac00\uc774\ub4dc):<\/b><\/p>\n<ul data-path-to-node=\"10\">\n<li>\n<p data-path-to-node=\"10,0,0\"><b data-path-to-node=\"10,0,0\" data-index-in-node=\"0\">1\ub2e8\uacc4: \uc900\ube44 \uc790\uc138 (Set-up)<\/b><\/p>\n<ul data-path-to-node=\"10,0,1\">\n<li>\n<p data-path-to-node=\"10,0,1,0,0\">\ubc14\ubca8\uc774 \ubc1c \uc911\uc559(Mid-foot) \uc704\uc5d0 \uc624\ub3c4\ub85d \uc12d\ub2c8\ub2e4. \ubc1c\uc740 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,0,1,1,0\">\uc0c1\uccb4\ub97c \uace7\uac8c \ud3b4\uace0, \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba70 \uc0c1\uccb4\ub97c \uc219\uc785\ub2c8\ub2e4. (\ud799 \ud78c\uc9c0)<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,0,1,2,0\">\ubc14\ubca8\uc744 \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c \uc7a1\uace0, \uac00\uc2b4\uc744 \ud3c5\ub2c8\ub2e4. \uc815\uac15\uc774\ub294 \ubc14\ubca8\uc5d0 \ub2ff\uc744 \ub4ef \ub9d0 \ub4ef \uac00\uae5d\uac8c \ub461\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,0,1,3,0\">\uc2dc\uc120\uc740 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc804\ubc29\uc744 \ud5a5\ud569\ub2c8\ub2e4. (\uc774\ubbf8\uc9c0 \ucc38\uace0)<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p data-path-to-node=\"10,1,0\"><b data-path-to-node=\"10,1,0\" data-index-in-node=\"0\">2\ub2e8\uacc4: \ubc14\ubca8 \ub4e4\uc5b4 \uc62c\ub9ac\uae30 (Pull)<\/b><\/p>\n<ul data-path-to-node=\"10,1,1\">\n<li>\n<p data-path-to-node=\"10,1,1,0,0\">\ucf54\uc5b4\uc640 \uc5c9\ub369\uc774\uc5d0 \uac15\ud55c \ud798\uc744 \uc8fc\uc5b4 \ubab8\uc744 \ub2e8\ub2e8\ud558\uac8c \uace0\uc815\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,1,1,1,0\">&#8220;\ubc14\ub2e5\uc744 \ubc00\uc5b4\ub0b8\ub2e4&#8221;\ub294 \ub290\ub08c\uc73c\ub85c \ubc1c\ubc14\ub2e5 \uc804\uccb4\ub85c \uc9c0\uba74\uc744 \uac15\ud558\uac8c \ubc00\uba70 \ubc14\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,1,1,2,0\">\ubc14\ubca8\uc774 \ubb34\ub98e\uc744 \uc9c0\ub0a0 \ub54c\uae4c\uc9c0\ub294 \uc0c1\uccb4 \uac01\ub3c4\ub97c \uc720\uc9c0\ud558\uace0, \ubb34\ub98e\uc744 \uc9c0\ub09c \ud6c4\ubd80\ud130\ub294 \uc5c9\ub369\uc774\ub97c \uc55e\uc73c\ub85c \ubc00\uc5b4 \ub123\uc5b4 \ubab8\uc744 \uace7\uac8c \ud3c5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p data-path-to-node=\"10,2,0\"><b data-path-to-node=\"10,2,0\" data-index-in-node=\"0\">3\ub2e8\uacc4: \ucd5c\uace0 \uc9c0\uc810 (Lockout)<\/b><\/p>\n<ul data-path-to-node=\"10,2,1\">\n<li>\n<p data-path-to-node=\"10,2,1,0,0\">\ubab8\uc744 \uace7\uac8c \ud3b4\uace0, \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud558\uac8c \uc950\uc5b4\uc9ed\ub2c8\ub2e4. (Squeeze Glutes)<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,2,1,1,0\">\ud5c8\ub9ac\ub97c \uacfc\ub3c4\ud558\uac8c \ub4a4\ub85c \uc816\ud788\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4. (Overextension \uae08\uc9c0)<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p data-path-to-node=\"10,3,0\"><b data-path-to-node=\"10,3,0\" data-index-in-node=\"0\">4\ub2e8\uacc4: \ubc14\ubca8 \ub0b4\ub9ac\uae30 (Descent)<\/b><\/p>\n<ul data-path-to-node=\"10,3,1\">\n<li>\n<p data-path-to-node=\"10,3,1,0,0\">\ubc14\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9b0 \uc5ed\uc21c\uc73c\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,3,1,1,0\">\uc5c9\ub369\uc774\ub97c \uba3c\uc800 \ub4a4\ub85c \ube7c\uace0, \ubc14\ubca8\uc774 \ubb34\ub98e\uc744 \uc9c0\ub098\uba74 \ubb34\ub98e\uc744 \uad7d\ud600 \ucc9c\ucc9c\ud788 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,3,1,2,0\">\ubc14\ubca8\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uc744 \ub54c\uae4c\uc9c0 \ubab8\uc758 \uae34\uc7a5\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"11\">\ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 **&#8217;\uc815\ud655\ud55c \uc790\uc138&#8217;**\uac00 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4. \ubb34\uac70\uc6b4 \ubb34\uac8c\ubcf4\ub2e4 \uc644\ubcbd\ud55c \uc790\uc138\ub85c 1\ud68c\ub77c\ub3c4 \uc218\ud589\ud558\ub294 \uac83\uc5d0 \uc9d1\uc911\ud558\uc138\uc694. \uc624\ub298\ubd80\ud130 \uc644\ubcbd\ud55c \uc790\uc138\uc758 \ub370\ub4dc\ub9ac\ud504\ud2b8 \ud55c \uac1c\ub85c \ub2f9\uc2e0\uc758 \uc804\uc2e0 \ud30c\uc6cc\ub97c \uc0ac\uc218\ud558\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud5ec\uc2a4\uc7a5\uc744 \ucc3e\ub294 \uc218\ub9ce\uc740 \uc0ac\ub78c\uc774 \uac00\uc7a5 \ub3c4\uc804\ud558\uace0 \uc2f6\uc5b4 \ud558\uba74\uc11c\ub3c4, \uac00\uc7a5 \uc5b4\ub824\uc6cc\ud558\ub294 \uc6b4\ub3d9\uc774 \ubc14\ub85c **&#8217;\ub370\ub4dc\ub9ac\ud504\ud2b8(Deadlift)&#8217;**\uc785\ub2c8\ub2e4. \ubc14\ub2e5\uc5d0 \ub193\uc778 \ubb34\uac70\uc6b4 \ubc14\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc774 \uc6b4\ub3d9\uc740 \uac70\uc758 \ubaa8\ub4e0 \uc804\uc2e0 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec &#8216;\uc6b4\ub3d9\uc758 \uc655&#8217;\uc774\ub77c\uace0\ub3c4 \ubd88\ub9bd\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub370\ub4dc\ub9ac\ud504\ud2b8\ub294 \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc218\ud589\ud560 \uacbd\uc6b0 \ud5c8\ub9ac \ubd80\uc0c1 \uc704\ud5d8\uc774 \ub9e4\uc6b0 \ub192\uc2b5\ub2c8\ub2e4. \uc624\ub298\uc740 \uc804\uc2e0 \uadfc\ub825\uc744 \uac15\ud654\ud558\uace0, \ud2b9\ud788 **&#8217;\ub4b7\ubaa8\uc2b5(\ud584\uc2a4\ud2b8\ub9c1, \ub454\uadfc, \ub4f1)&#8217;**\uc744 \ud0c4\ud0c4\ud558\uac8c \uac00\uafd4\uc8fc\ub294 \uc644\ubcbd\ud55c \ubc14\ubca8 \ub370\ub4dc\ub9ac\ud504\ud2b8 \uc790\uc138\ub97c \ub2e8\uacc4\ubcc4\ub85c [&hellip;]<\/p>\n","protected":false},"author":206,"featured_media":2202,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2201","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\/2201","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=2201"}],"version-history":[{"count":1,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2201\/revisions"}],"predecessor-version":[{"id":2203,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2201\/revisions\/2203"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2202"}],"wp:attachment":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}