{"id":7926,"date":"2025-05-07T10:26:21","date_gmt":"2025-05-07T10:26:21","guid":{"rendered":"https:\/\/tzfit.com\/?p=7926"},"modified":"2026-06-10T09:53:58","modified_gmt":"2026-06-10T09:53:58","slug":"17-types-of-leg-workout-machines","status":"publish","type":"post","link":"https:\/\/tzfit.com\/ko\/17-types-of-leg-workout-machines\/","title":{"rendered":"17\uac00\uc9c0 \uc885\ub958\uc758 \ub2e4\ub9ac \uc6b4\ub3d9 \uae30\uad6c"},"content":{"rendered":"<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/tzfit.com\/wp-content\/uploads\/2025\/04\/Popular-Commercial-Gym-Equipment-Plate-Loaded-45-Degree-Linear-Leg-Press-Machine.jpg\" alt=\"Fitness Equipment Bodybuilding Degree Leg Press for Color Customization\" class=\"wp-image-7185\" srcset=\"https:\/\/tzfit.com\/wp-content\/uploads\/2025\/04\/Popular-Commercial-Gym-Equipment-Plate-Loaded-45-Degree-Linear-Leg-Press-Machine.jpg 1000w, https:\/\/tzfit.com\/wp-content\/uploads\/2025\/04\/Popular-Commercial-Gym-Equipment-Plate-Loaded-45-Degree-Linear-Leg-Press-Machine-768x768.jpg 768w, https:\/\/tzfit.com\/wp-content\/uploads\/2025\/04\/Popular-Commercial-Gym-Equipment-Plate-Loaded-45-Degree-Linear-Leg-Press-Machine-12x12.jpg 12w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\uc194\uc9c1\ud788 \ub9d0\ud574\uc11c \ub2e4\ub9ac\uc758 \ub0a0\uc740 \ud798\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ud2bc\ud2bc\ud55c \ub300\ud1f4\uc0ac\ub450\uadfc, \ud0c4\ub825 \uc788\ub294 \ud584\uc2a4\ud2b8\ub9c1, \uac15\ub825\ud55c \ub454\uadfc\uc740 \ub2e8\uc21c\ud788 \ubcf4\uae30 \uc88b\uac8c \ubcf4\uc774\uae30 \uc704\ud55c \uac83\uc774 \uc544\ub2d9\ub2c8\ub2e4. \ud3ed\ubc1c\uc801\uc778 \uc2a4\ud504\ub9b0\ud2b8\ubd80\ud130 \uc228\uc744 \ud5d0\ub5a1\uc774\uc9c0 \uc54a\uace0 \uacc4\ub2e8\uc744 \uc624\ub974\ub294 \uac83\uae4c\uc9c0, \uc6b0\ub9ac\uac00 \ud558\ub294 \ub9ce\uc740 \uc77c\uc758 \uae30\ucd08\uac00 \ub418\ub294 \uadfc\uc721\uc785\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \ud504\ub9ac \uc6e8\uc774\ud2b8\ub294 \ud658\uc0c1\uc801\uc785\ub2c8\ub2e4, <a href=\"https:\/\/tzfit.com\/ko\/commercial-gym-linear-leg-press-machine-tz-8308\/\">\ub808\uadf8 \uba38\uc2e0<\/a> \ub294 \ud2b9\uc815 \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uacf5\ub7b5\ud560 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc640\uc8fc\uc5b4 \ud654\ub048\ud55c \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ub290\ub07c\uace0 \uc548\uc804\ud558\uac8c \uc790\uc2e0\uc758 \ud55c\uacc4\ub97c \ub6f0\uc5b4\ub118\uc744 \uc218 \uc788\ub294 \ud2b9\ubcc4\ud55c \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \uac00\uc774\ub4dc\ub294 \ub2e8\uc21c\ud55c \uae30\uad6c \ubaa9\ub85d\uc774 \uc544\ub2c8\ub77c \ud6a8\uacfc\uc801\uc778 \ub2e4\ub9ac \uc6b4\ub3d9\uc744 \uc704\ud55c \ub85c\ub4dc\ub9f5\uc785\ub2c8\ub2e4. 17\uac00\uc9c0 \uc885\ub958\uc758 \ub2e4\ub9ac \uc6b4\ub3d9 \uae30\uad6c\ub97c \uc0b4\ud3b4\ubcf4\uace0, \uc62c\ubc14\ub978 \uc0ac\uc6a9\ubc95\uacfc \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud560 \uc218 \uc788\ub294 \uc9c0\uc2dd\uc744 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4. \u201c\uc544, \ub0b4\uac00 \uc798\ubabb\ud558\uace0 \uc788\uc5c8\uad6c\ub098!\u201d \ud558\ub294 \uc21c\uac04\uacfc \uc774\ub97c \ud574\uacb0\ud560 \uc218 \uc788\ub294 \ub3c4\uad6c\ub97c \uc900\ube44\ud558\uc138\uc694!<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\ubaa9\ucc28<\/h2><nav><ol><li><a href=\"#leg-press-machines\">\ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0<\/a><\/li><li><a href=\"#leg-extension-machines\">\ub2e4\ub9ac \ud655\uc7a5 \uae30\uacc4<\/a><\/li><li><a href=\"#leg-curl-machines\">\ub808\uadf8 \uceec \uba38\uc2e0<\/a><\/li><li><a href=\"#hack-squat-machines\">\uc2a4\ucffc\ud2b8 \uba38\uc2e0 \ud574\ud0b9<\/a><\/li><li><a href=\"#calf-raise-machines\">\uc885\uc544\ub9ac \uc62c\ub9ac\uae30 \uae30\uacc4<\/a><\/li><li><a href=\"#smith-machines\">\uc2a4\ubbf8\uc2a4 \uba38\uc2e0<\/a><\/li><li><a href=\"#hip-abductor-and-adductor-machines\">\uace0\uad00\uc808 \uc678\uc804 \ubc0f \ub0b4\uc804\uadfc \uae30\uacc4<\/a><\/li><li><a href=\"#rotary-calf-machines\">\ub85c\ud130\ub9ac \uc1a1\uc544\uc9c0 \uae30\uacc4<\/a><\/li><li><a href=\"#hip-thrust-machine\">\ud799 \uc2a4\ub7ec\uc2a4\ud2b8 \uba38\uc2e0<\/a><\/li><li><a href=\"#reverse-hyper-machine\">\ub9ac\ubc84\uc2a4 \ud558\uc774\ud37c \uba38\uc2e0<\/a><\/li><li><a href=\"#belt-squat-machine\">\ubca8\ud2b8 \uc2a4\ucffc\ud2b8 \uba38\uc2e0<\/a><\/li><li><a href=\"#sissy-squat-machine\">\uc2dc\uc2dc \uc2a4\ucffc\ud2b8 \uba38\uc2e0<\/a><\/li><li><a href=\"#single-leg-machines\">\uc2f1\uae00 \ub808\uadf8 \uba38\uc2e0<\/a><\/li><li><a href=\"#cable-hip-abduction-adduction\">\ucf00\uc774\ube14 \uace0\uad00\uc808 \uc678\uc804\/\uc678\uc804<\/a><\/li><li><a href=\"#calf-raise-block-platform\">\uc885\uc544\ub9ac \uc62c\ub9ac\uae30 \ube14\ub85d\/\ud50c\ub7ab\ud3fc<\/a><\/li><li><a href=\"#nordic-ham-curl-machine\">\ub178\ub974\ub515 \ud584 \uceec \uba38\uc2e0<\/a><\/li><li><a href=\"#assisted-pull-up-dip-machine\">\ubcf4\uc870 \ud480\uc5c5\/\ub525 \uba38\uc2e0<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<h2 id=\"leg-press-machines\" class=\"wp-block-heading\"><strong>\ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ub808\uadf8 \ud504\ub808\uc2a4 \uba38\uc2e0\uc774 \ud5ec\uc2a4\uc7a5\uc758 \ud544\uc218\ud488\uc778 \ub370\uc5d0\ub294 \uc774\uc720\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc804\ubc18\uc801\uc778 \ud558\uccb4 \uadfc\ub825\uc744 \ud0a4\uc6b0\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc: \ub808\uadf8 \ud504\ub808\uc2a4\ub294 \uc2a4\ucffc\ud2b8\uc5d0 \ube44\ud574 \ubab8\uc758 \uade0\ud615 \uc7a1\uae30 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ub35c\uc5b4\uc8fc\uba74\uc11c \ubb34\uac70\uc6b4 \ubb34\uac8c\ub97c \uc81c\uc5b4\ub41c \ubc29\uc2dd\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub9b4 \uc218 \uc788\uac8c \ud574\uc90d\ub2c8\ub2e4. \ub530\ub77c\uc11c \ubc00\uc5b4\ub0b4\ub294 \ud798\uc5d0 \uc9d1\uc911\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc720\ud615:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uac00\uc7a5 \uc77c\ubc18\uc801\uc778 \uc6b4\ub3d9\uc740 45\ub3c4 \ub808\uadf8 \ud504\ub808\uc2a4\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc870\uae08 \ub354 \ub09c\uc774\ub3c4\uac00 \ub192\uc740 \uc218\uc9c1 \ub808\uadf8 \ud504\ub808\uc2a4\uc640 \uc549\uc544\uc11c \ud558\ub294 \uc218\ud3c9 \ub808\uadf8 \ud504\ub808\uc2a4 \ub4f1 \ub2e4\uc591\ud55c \ubcc0\ud615\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub300\ud1f4\uc0ac\ub450\uadfc(\ud5c8\ubc85\uc9c0 \uc55e\ucabd\uc758 \ud070 \uadfc\uc721)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1(\ud5c8\ubc85\uc9c0 \ub4a4\ucabd, \ud754\ud788 \uc18c\ud640\ud788 \ud558\ub294 \ubd80\uc704)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc(\uc804\ub9ac\ud488!)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc1a1\uc544\uc9c0(\uc1a1\uc544\uc9c0\ub3c4 \uc561\uc158\uc5d0 \ucc38\uc5ec)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uba3c\uc800 \uc88c\uc11d\uc744 \uc870\uc815\ud558\uc138\uc694! \ud5c8\ub9ac\uac00 \ud328\ub4dc\uc5d0 \ub2e8\ub2e8\ud788 \uace0\uc815\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\uc744 \ud50c\ub7ab\ud3fc\uc5d0 \uc5b4\uae68 \ub108\ube44\ub9cc\ud07c \ubc8c\ub824 \ub193\uc2b5\ub2c8\ub2e4. (\uc804\ubb38\uac00 \ud301: \ubc1c \uc704\uce58\uc5d0 \ub530\ub77c \ucd08\uc810\uc774 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4!)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc774 90\ub3c4 \uac01\ub3c4\uac00 \ub420 \ub54c\uae4c\uc9c0 \uc870\uc808\ud558\uba74\uc11c \uc6e8\uc774\ud2b8\ub97c \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadf8\ub7f0 \ub2e4\uc74c \ubc1c\ub4a4\uafc8\uce58\ub85c \ud50c\ub7ab\ud3fc\uc744 \ub2e4\uc2dc \ucd9c\ubc1c\uc810\uc73c\ub85c \ubc00\uc5b4\ub0c5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc744 \uafc7\uc9c0 \ub9c8\uc138\uc694! \uc774\uac83\uc740 \ud070 \ubb38\uc81c\uc785\ub2c8\ub2e4. \uad00\uc808\uc744 \ubcf4\ud638\ud558\uae30 \uc704\ud574 \uc704\ucabd\uc744 \uc57d\uac04 \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\ub85c \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5c9\ub369\uc774 \ub108\ube44\uc758 \uc790\uc138\uac00 \uc88b\uc740 \ucd9c\ubc1c\uc810\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ub354 \uacf5\ub7b5\ud558\uace0 \uc2f6\uc73c\uc2e0\uac00\uc694? \ubc1c\uc744 \ud50c\ub7ab\ud3fc\uc5d0 \ub354 \ub0ae\uac8c \ub193\uc73c\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc\uacfc \ud584\uc2a4\ud2b8\ub9c1\uc744 \ub2e8\ub828\ud558\uace0 \uc2f6\uc73c\uc2e0\uac00\uc694? \ubc1c\uc744 \ub354 \ub192\uc774, \ub354 \ub113\uac8c \ubc8c\ub9ac\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud5c8\ub9ac\ub97c \ud328\ub4dc\uc5d0\uc11c \ub4e4\uc5b4 \uc62c\ub9ac\uae30: \uc544\uc57c! \ucc99\ucd94\uc5d0 \ubd88\ud544\uc694\ud55c \uc2a4\ud2b8\ub808\uc2a4\uac00 \uac00\ud574\uc9d1\ub2c8\ub2e4. \uc88c\uc11d\uc744 \uc870\uc815\ud558\uac70\ub098 \ubb34\uac8c\ub97c \uc904\uc774\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc774 \ud568\ubab0\ub429\ub2c8\ub2e4: \uc774 \u201c\ub0b4\ubc18\uc2ac \ubd95\uad34\u201d\ub294 \ubb34\ub98e \ubd80\uc0c1\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uace0\uad00\uc808 \uc678\uc804\uadfc(\ub098\uc911\uc5d0 \uc790\uc138\ud788 \uc124\uba85\ud569\ub2c8\ub2e4!)\uc744 \uac15\ud654\ud558\uace0 \ubb34\ub98e\uc744 \ubc16\uc73c\ub85c \ubc00\uc5b4\ub0b4\ub294 \ub370 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub108\ubb34 \ub9ce\uc740 \ubb34\uac8c \uc0ac\uc6a9: \uc5d0\uace0 \ub9ac\ud504\ud305\uc740 \ubd80\uc0c1\uc744 \uc785\uc744 \uac00\uce58\uac00 \uc5c6\uc2b5\ub2c8\ub2e4. \uac00\ubcbc\uc6b4 \ubb34\uac8c\ub85c \uc2dc\uc791\ud558\uc5ec \ud3fc\uc744 \ub9c8\uc2a4\ud130\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud558\uccb4 \uadfc\ub825 \uac15\ud654\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2a4\ucffc\ud2b8\ub97c \ud560 \ub54c\ubcf4\ub2e4 \ub354 \ubb34\uac70\uc6b4 \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4(\ucc98\uc74c\uc5d0\ub294).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2a4\ucffc\ud2b8\ubcf4\ub2e4 \ucf54\uc5b4 \uc6b4\ub3d9\ub7c9\uc774 \uc801\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc790\uc138\uac00 \ubc14\ub974\uc9c0 \uc54a\uc73c\uba74 \ubb34\ub98e\uc5d0 \ubb34\ub9ac\uac00 \uac08 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"leg-extension-machines\" class=\"wp-block-heading\"><strong>\ub2e4\ub9ac \ud655\uc7a5 \uae30\uacc4<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ub808\uadf8 \uc775\uc2a4\ud150\uc158 \uba38\uc2e0\uc740 \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ub2e8\ub828\ud558\ub294 \ub370 \uc911\uc810\uc744 \ub461\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc: \uc774 \uc549\uc544\uc11c \ud558\ub294 \uc6b4\ub3d9\uc740 \uc800\ud56d\uc5d0 \ub300\ud56d\ud558\uc5ec \ub2e4\ub9ac\ub97c \ubed7\uc5b4 \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucffc\ub4dc(\ub124 \uac1c\uc758 \ud5e4\ub4dc \ubaa8\ub450!)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc88c\uc11d \ud328\ub4dc\uc5d0 \ub4f1\uc744 \uae30\ub300\uace0 \ubc14\ub974\uac8c \uc549\uc73c\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac \uc544\ub798\ucabd \ud328\ub4dc\uac00 \uc815\uac15\uc774\uc5d0 \ud3b8\uc548\ud558\uac8c \ubc00\ucc29\ub418\ub3c4\ub85d \uc870\uc808\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac\uac00 \uace7\uac8c \ud3b4\uc9c8 \ub54c\uae4c\uc9c0 \ub2e4\ub9ac\ub97c \ucb49 \ubed7\uc2b5\ub2c8\ub2e4(\ub2e8, \uc7a0\uae30\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uc138\uc694!).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\uac8c\ub97c \ucc9c\ucc9c\ud788 \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc9c\ucc9c\ud788 \uc870\uc808\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4! \ub2e4\ub9ac\ub97c \ud718\ub450\ub974\uc9c0 \ub9c8\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud55c \ubc88\uc5d0 \ud55c \ub2e4\ub9ac\uc529 \uc6b4\ub3d9\ud558\uc5ec \ud798\uc758 \ucc28\uc774\ub97c \uade0\ub4f1\ud558\uac8c \ub9de\ucd9c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6e8\uc774\ud2b8\ub97c \ubb34\uac81\uac8c \ud558\uae30: \uc2a4\uc719\uc744 \ud558\uba74 \ub108\ubb34 \ubb34\uac81\uc2b5\ub2c8\ub2e4. \uc6e8\uc774\ud2b8\ub97c \ub0b4\ub824\ub193\uace0 \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uc870\uc774\ub294 \ub370 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\uae30\ub97c \uc870\uc815\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4: \ub4f1 \ud328\ub4dc\uc640 \ub2e4\ub9ac \ud328\ub4dc\uac00 \ub0b4 \ubab8\uc5d0 \ub9de\ub294 \uc704\uce58\uc5d0 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\uc744 \uad7d\ud788\uae30: \ub4f1\uc744 \ud328\ub4dc\uc5d0 \ubc00\ucc29\uc2dc\ucf1c \ucc99\ucd94\ub97c \ubcf4\ud638\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \uc2e4\uc81c\ub85c \ubd84\ub9ac\ud558\uace0 \uac15\ud654\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc758 \uc120\uba85\ub3c4\ub97c \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucd08\ubcf4\uc790 \uce5c\ud654\uc801\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc870\uc2ec\ud558\uc9c0 \uc54a\uc73c\uba74 \ubb34\ub98e \uad00\uc808\uc5d0 \ub9ce\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2e4\uc81c \uc6c0\uc9c1\uc784\uc73c\ub85c \uc9c1\uc811 \ubcc0\ud658\ub418\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"leg-curl-machines\" class=\"wp-block-heading\"><strong>\ub808\uadf8 \uceec \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ub808\uadf8 \uceec \uba38\uc2e0\uc740 \ud584\uc2a4\ud2b8\ub9c1 \uadfc\ub825\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \uc6b4\ub3d9\uae30\uad6c\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc: \ud584\uc2a4\ud2b8\ub9c1\uc744 \ubd84\ub9ac\ud558\uc5ec \uadfc\ub825\uc744 \ud0a4\uc6b0\uace0 \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1(\uc1fc\uc758 \uc8fc\uc778\uacf5)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc885\uc544\ub9ac(\uc57d\uac04)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc(\ubcf4\uc870)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc720\ud615:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub204\uc6cc\uc11c \ub2e4\ub9ac \uceec: \uc5ce\ub4dc\ub9b0 \uc790\uc138\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc549\uc740 \uc790\uc138\ub85c \ub2e4\ub9ac \uceec: \ub611\ubc14\ub85c \uc120 \uc790\uc138\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2a4\ud0e0\ub529 \ub808\uadf8 \uceec: \ud55c \ubc88\uc5d0 \ud55c \ub2e4\ub9ac\uc529.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4(\ub204\uc6cc, \uc549\uac70\ub098 \uc11c \uc788\uc74c).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac \ud328\ub4dc\uac00 \ubc1c\ub4a4\uafc8\uce58 \ubc14\ub85c \uc704\uc5d0 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4a4\uafc8\uce58\ub97c \ub454\uadfc \ucabd\uc73c\ub85c \uad6c\ubd80\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc9c\ucc9c\ud788 \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucee8\ud2b8\ub864\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4! \ud754\ub4e4\ub9bc\uc774 \uc5c6\uc5b4\uc57c \ud569\ub2c8\ub2e4!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\uc2dc \ub9d0\ud558\uc9c0\ub9cc, \ubd88\uade0\ud615\uc744 \ubc14\ub85c\uc7a1\uae30 \uc704\ud574 \ud55c \ubc88\uc5d0 \ud55c \ub2e4\ub9ac\uc529 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5c9\ub369\uc774\uac00 \ud328\ub4dc\uc5d0\uc11c \ub4e4\uc5b4 \uc62c\ub824\uc9d1\ub2c8\ub2e4: \uc774\ub294 \uc6b4\ub3d9\ub7c9\uc744 \uc0ac\uc6a9\ud558\uace0 \uc788\ub2e4\ub294 \ub73b\uc785\ub2c8\ub2e4. \uc18d\ub3c4\ub97c \ub2a6\ucd94\uace0 \ud544\uc694\ud558\uba74 \ubb34\uac8c\ub97c \ub0ae\ucda5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\uc744 \uad7d\ud788\uae30: \ucc99\ucd94\ub97c \uc911\ub9bd\uc73c\ub85c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc804\uccb4 \ub3d9\uc791 \ubc94\uc704\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4: \ud480 \uceec\uc744 \ud1b5\ud574 \ud584\uc2a4\ud2b8\ub9c1\uc744 \uc81c\ub300\ub85c \ub2e8\ub828\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2e4\uc81c\ub85c \uadf8 \ud5c8\ub9ac\ub97c \uaca8\ub0e5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0c1\ub300\uc801\uc73c\ub85c \uc601\ud5a5\uc774 \uc801\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2e4\uc81c \uc6c0\uc9c1\uc784\uc744 \uc644\ubcbd\ud558\uac8c \ubaa8\ubc29\ud558\uc9c0\ub294 \ubabb\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc798\ubabb\ud558\uba74 \ubb34\ub98e\uc5d0 \ubb34\ub9ac\uac00 \uac08 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"hack-squat-machines\" class=\"wp-block-heading\"><strong>\uc2a4\ucffc\ud2b8 \uba38\uc2e0 \ud574\ud0b9<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ud574\ud0b9 \uc2a4\ucffc\ud2b8 \uba38\uc2e0\uc740 \ubc14\ubca8 \uc2a4\ucffc\ud2b8\ub97c \ub300\uccb4\ud560 \uc218 \uc788\ub294 \ub300\uc548\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc: \uc6b4\ub3d9 \ud6a8\uacfc: \ub300\ud1f4\uc0ac\ub450\uadfc, \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1\uc744 \ub2e8\ub828\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c \uae30\uacc4\uac00 \ub3d9\uc791\uc744 \uc548\ub0b4\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucffc\ub4dc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc1a1\uc544\uc9c0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5b4\uae68\ub97c \ud328\ub4dc \uc544\ub798\uc5d0 \ub450\uace0 \ud50c\ub7ab\ud3fc\uc5d0 \uc11c\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\ubc1b\uc774\uc5d0 \ub4f1\uc744 \uae30\ub300\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\uc744 \ud328\ub4dc\uc5d0 \ub300\uace0 \ucabc\uadf8\ub824 \uc549\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\uc2dc \ub4dc\ub77c\uc774\ube0c\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud558\uac15\uc744 \uc81c\uc5b4\ud558\uc138\uc694! \uadf8\ub0e5 \ub0b4\ub824\uac00\uc9c0 \ub9c8\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c \uc704\uce58\uac00 \uc911\uc694\ud569\ub2c8\ub2e4! \uc544\ub798\ucabd\uc740 \ub300\ud1f4\uc0ac\ub450\uadfc, \ub454\uadfc, \uc885\uc544\ub9ac\ub97c \uac15\uc870\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\uc744 \ub465\uae00\uac8c \ud569\ub2c8\ub2e4: \uac00\uc2b4\uc744 \uc704\ub85c \uc62c\ub9ac\uace0 \ub4f1\uc744 \ud328\ub4dc\uc5d0 \ud3c9\ud3c9\ud558\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc774 \uc6c0\ud479 \ub4e4\uc5b4\uac11\ub2c8\ub2e4: \ubb34\ub98e\uc744 \ubc00\uc5b4\ub0b4\uc138\uc694!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc14\ub2e5\uc5d0\uc11c \ud280\uc5b4\uc624\ub974\uae30: \ub290\ub9ac\uace0 \uafb8\uc900\ud55c \uac83\uc774 \ub808\uc774\uc2a4\uc5d0\uc11c \uc2b9\ub9ac\ud558\uace0 \ubd80\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc9c0\uc9c0\ub300\ub97c \uc81c\uacf5\ud558\uc5ec \ud504\ub9ac \uc6e8\uc774\ud2b8 \uc2a4\ucffc\ud2b8\ubcf4\ub2e4 \ub354 \uc548\uc804\ud558\uac8c \ub290\uaef4\uc9d1\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud5c8\ub9ac \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubd80 \uc0ac\uc6a9\uc790\uc5d0\uac8c\ub294 \uace0\uc815 \uacbd\ub85c\uac00 \ubd80\uc790\uc5f0\uc2a4\ub7fd\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc14\ubca8 \uc2a4\ucffc\ud2b8\ubcf4\ub2e4 \ucf54\uc5b4 \uc6b4\ub3d9\ub7c9\uc774 \uc801\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"calf-raise-machines\" class=\"wp-block-heading\"><strong>\uc885\uc544\ub9ac \uc62c\ub9ac\uae30 \uae30\uacc4<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc885\uc544\ub9ac \uc62c\ub9ac\uae30 \uc6b4\ub3d9\uc740 \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\ub2a5 \uc885\uc544\ub9ac\uc758 \uc131\uc7a5\uc744 \uadf9\ub300\ud654\ud558\uae30 \uc704\ud574 \uc885\uc544\ub9ac\ub97c \ubd84\ub9ac\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ube44\ubcf5\uadfc(\ub354 \ud070 \uac83)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc194\ub808\uc6b0\uc2a4(\uc544\ub798\ucabd)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc720\ud615:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2a4\ud0e0\ub529 \uc885\uc544\ub9ac \uc62c\ub9ac\uae30: \uc5b4\uae68\uc5d0 \uccb4\uc911\uc744 \uc2e3\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc549\uc544\uc11c \uc885\uc544\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30: \ubb34\ub98e\uc5d0 \uccb4\uc911\uc744 \uc2e3\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2f9\ub098\uadc0 \uc1a1\uc544\uc9c0 \ub4e4\uae30: \ubab8\uc744 \uad6c\ubd80\ub9ac\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\ubc14\ub2e5\uc744 \ud50c\ub7ab\ud3fc \uc704\uc5d0 \ub193\uace0 \ubc1c\ub4a4\uafc8\uce58\uac00 \ub9e4\ub2ec\ub9b0 \uc0c1\ud0dc\ub85c \ub193\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\ub05d\uc744 \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\ub4a4\uafc8\uce58\ub97c \ub0b4\ub824 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6c0\uc9c1\uc784\uc744 \uc81c\uc5b4\ud558\uc138\uc694! \ud280\uc9c0 \ub9c8\uc138\uc694!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2a4\ubbf8\uc2a4 \uba38\uc2e0\uc774\ub098 \ub808\uadf8 \ud504\ub808\uc2a4\ub85c \uc885\uc544\ub9ac \uc62c\ub9ac\uae30\ub97c \ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc9e7\uace0 \ub04a\uc5b4\uc9c0\ub294 \ubc18\ubcf5: \uc644\uc804\ud55c \uc2a4\ud2b8\ub808\uce6d\uacfc \uc218\ucd95\uc744 \uacbd\ud5d8\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc744 \ub108\ubb34 \ub9ce\uc774 \uad6c\ubd80\ub9ac\ub294 \uc790\uc138(\uc11c \uc788\ub294 \uc790\uc138): \ub300\ubd80\ubd84 \ub611\ubc14\ub85c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub108\ubb34 \ub9ce\uc740 \ubb34\uac8c\ub97c \uc0ac\uc6a9\ud558\ub294 \uacbd\uc6b0: \ud558\uc911\uc774 \uc544\ub2cc \uc555\ubc15\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2e4\uc81c\ub85c \uc885\uc544\ub9ac\ub97c \ud0c0\uac9f\ud305\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\ubaa9 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc14\uafb8\uc9c0 \uc54a\uc73c\uba74 \uc9c0\ub8e8\ud574\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub978 \uc6b4\ub3d9\uc73c\ub85c \ud06c\uac8c \uc774\uc6d4\ub418\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"smith-machines\" class=\"wp-block-heading\"><strong>\uc2a4\ubbf8\uc2a4 \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uadf8\ub9ac\uace0 <a href=\"https:\/\/tzfit.com\/ko\/smith-machine-guide\/\">Smith machine<\/a> is a weight machine with a barbell that moves along fixed rails.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\ub2a5: \ubc14\ubca8\uc744 \uc704\ud55c \uac00\uc774\ub4dc \uacbd\ub85c\ub97c \uc81c\uacf5\ud558\uc5ec \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc5d0 \uc548\uc815\uc131\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4: \uc6b4\ub3d9\uc5d0 \ub530\ub77c \ub2e4\ub985\ub2c8\ub2e4!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2a4\ucffc\ud2b8: \ub300\ud1f4\uc0ac\ub450\uadfc, \ub454\uadfc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub8e8\ub9c8\ub2c8\uc548 \ub370\ub4dc\ub9ac\ud504\ud2b8: \ud584\uc2a4\ud2b8\ub9c1, \ub454\uadfc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub7f0\uc9c0: \ub300\ud1f4\uc0ac\ub450\uadfc, \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc885\uc544\ub9ac \uc62c\ub9ac\uae30: \uc1a1\uc544\uc9c0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc548\uc804 \uc2a4\ud1a0\ud37c\ub97c \uc801\uc808\ud55c \ub192\uc774\ub85c \uc124\uc815\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc14 \uc544\ub798\ub85c \uac00\uc11c \uc6b4\ub3d9\ud560 \uc790\uc138\ub97c \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub808\uc77c\uc744 \ub530\ub77c \ubc14\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uc774\ub3d9\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub9e4\uc6b0 \ub2e4\uc7ac\ub2e4\ub2a5\ud569\ub2c8\ub2e4! \uc5ec\uae30\uc5d0\uc11c \ub2e4\uc591\ud55c \ub2e4\ub9ac \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc591\uc2dd\uc744 \ubc30\uc6b0\ub294 \ub370\ub294 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc9c0\ub9cc \uc601\uc6d0\ud788 \uc758\uc874\ud574\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\uacc4\uc5d0 \ubaa8\ub4e0 \uc77c\uc744 \ub9e1\uae30\uc138\uc694: \uc5ec\uc804\ud788 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubd80\uc790\uc5f0\uc2a4\ub7ec\uc6b4 \uacbd\ub85c \uc0ac\uc6a9: \uace0\uc815\ub41c \uacbd\ub85c\ub294 \ubaa8\ub4e0 \uc0ac\ub78c\uc758 \uc2e0\uccb4\uc5d0 \uc801\ud569\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf54\uc5b4 \ubb34\uc2dc: \uc5ec\uc804\ud788 \uc790\uc2e0\uc744 \uc548\uc815\uc2dc\ucf1c\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud504\ub9ac \uc6e8\uc774\ud2b8\ubcf4\ub2e4 \uc548\uc815\uc801\uc774\uae30 \ub54c\ubb38\uc5d0 \ucd08\ubcf4\uc790\uc5d0\uac8c \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\uac70\uc6b4 \ubb3c\uac74\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4(\uac00\ub054).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud63c\uc790 \ub4e4\uae30\uc5d0 \ub354 \uc548\uc804\ud569\ub2c8\ub2e4(\uac00\ub054).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uace0\uc815 \uacbd\ub85c\ub85c \uc778\ud574 \ub3d9\uc791 \ubc94\uc704\uac00 \uc81c\ud55c\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud504\ub9ac \uc6e8\uc774\ud2b8\ub9cc\ud07c \uc548\uc815\uadfc\uc744 \ub2e8\ub828\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"hip-abductor-and-adductor-machines\" class=\"wp-block-heading\"><strong>\uace0\uad00\uc808 \uc678\uc804 \ubc0f \ub0b4\uc804\uadfc \uae30\uacc4<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \uc6b4\ub3d9\uae30\uad6c\ub294 \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \uc606\uad6c\ub9ac \uadfc\uc721\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \ub2e8\ub828\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadf8\ub4e4\uc774 \ud558\ub294 \uc77c:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0a9\uce58\ubc94 \uae30\uacc4: \ub2e4\ub9ac\ub97c \ubab8\uc5d0\uc11c \uba40\uc5b4\uc9c0\uac8c \ud558\ub294 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0b4\uc804\uadfc \uc6b4\ub3d9: \ub2e4\ub9ac\ub97c \ubab8 \ucabd\uc73c\ub85c \uc6c0\uc9c1\uc774\ub294 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0a9\uce58\ubc94: \uc911\ub454\uadfc, \uc18c\ub454\uadfc(\ubc14\uae65 \uc5c9\ub369\uc774)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0b4\uc804\uadfc: \ud5c8\ubc85\uc9c0 \uc548\ucabd \uadfc\uc721<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\uacc4\uc5d0 \uc549\uc544 \ub2e4\ub9ac\uc5d0 \ub9de\uac8c \ud328\ub4dc\ub97c \uc870\uc808\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0a9\uce58: \ub2e4\ub9ac\ub97c \ud328\ub4dc\uc5d0 \ub300\uace0 \ubc00\uc5b4\ub0c5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0b4\uc804: \ub2e4\ub9ac\ub97c \uc11c\ub85c\ub97c \ud5a5\ud574 \uc624\ubbc0\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6c0\uc9c1\uc784\uc744 \uc81c\uc5b4\ud558\uc138\uc694! \ube60\ub974\uace0 \uac11\uc791\uc2a4\ub7ec\uc6b4 \ub3d9\uc791\uc740 \uc5c6\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc6c0\uc9c1\uc774\ub294 \ub290\ub08c\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5ec\uae30\uc5d0\ub294 \ub9ce\uc740 \ubb34\uac8c\uac00 \ud544\uc694\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub108\ubb34 \ub9ce\uc740 \ubb34\uac8c\ub97c \uc0ac\uc6a9\ud558\ub294 \uacbd\uc6b0: \uc790\uc138\uac00 \ub098\ube60\uc9c0\uace0 \ubd80\uc0c1\uc744 \uc785\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac\ub97c \ud718\ub450\ub974\uc138\uc694: \ucc9c\ucc9c\ud788 \uc870\uc808\ud558\uba70 \uac77\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc55e\uc73c\ub85c \uc219\uc774\uac70\ub098 \ub4a4\ub85c \uc816\ud788\uae30: \ub611\ubc14\ub85c \uc549\uc73c\uc138\uc694!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc548\uc815\uc131\uc5d0 \uc911\uc694\ud55c \uace0\uad00\uc808 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uacfc \uace0\uad00\uc808 \ud1b5\uc99d \uc608\ubc29\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc804\ubc18\uc801\uc778 \ub2e4\ub9ac \uadfc\ub825\uc5d0\ub294 \ud070 \uc601\ud5a5\uc744 \ubbf8\uce58\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub7f0\uc9c0 \uac19\uc740 \uc6b4\ub3d9\ub9cc\ud07c \uae30\ub2a5\uc801\uc774\uc9c0\ub294 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"rotary-calf-machines\" class=\"wp-block-heading\"><strong>\ub85c\ud130\ub9ac \uc1a1\uc544\uc9c0 \uae30\uacc4<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ud68c\uc804\uc2dd \uc885\uc544\ub9ac \uc6b4\ub3d9\uae30\ub294 \uc885\uc544\ub9ac\ub97c \ub2e8\ub828\ud558\ub294 \ub3c5\ud2b9\ud55c \ubc29\ubc95\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc: \ud68c\uc804\ud558\ub294 \ud50c\ub7ab\ud3fc\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc800\ud56d\uc744 \uc81c\uacf5\ud568\uc73c\ub85c\uc368 \uc885\uc544\ub9ac\uc5d0 \uc0c9\ub2e4\ub978 \uc6b4\ub3d9\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ube44\ubcf5\uadfc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc194\ub808\uc6b0\uc2a4<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\ubc14\ub2e5\uc744 \ud50c\ub7ab\ud3fc\uc5d0 \ub300\uace0 \uba38\uc2e0\uc5d0 \uc549\uac70\ub098 \uc11c\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\uac00\ub77d\uc73c\ub85c \ud50c\ub7ab\ud3fc\uc5d0 \ub300\uace0 \ubc00\uba74 \ud50c\ub7ab\ud3fc\uc774 \ud68c\uc804\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2dc\uc791 \uc704\uce58\ub85c \ub3cc\uc544\uac08 \ub54c \ud68c\uc804\uc744 \uc81c\uc5b4\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uafb8\uc900\ud55c \ud398\uc774\uc2a4\ub97c \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc18\ubcf5\ud560 \ub54c\ub9c8\ub2e4 \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uaf49 \uc950\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud50c\ub7ab\ud3fc\uc744 \ub4a4\ub85c \uc816\ud788\uae30: \uc591\ubc29\ud5a5\uc73c\ub85c \uc6c0\uc9c1\uc784\uc744 \uc81c\uc5b4\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc804\uccb4 \ub3d9\uc791 \ubc94\uc704\ub97c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4: \uc2a4\ud2b8\ub808\uce6d\uacfc \uc218\ucd95\uc744 \uc798\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc14\uc6b4\uc2f1: \ubd80\ub4dc\ub7fd\uace0 \uc81c\uc5b4\ud560\uc218\ub85d \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc885\uc544\ub9ac \uc131\uc7a5\uc5d0 \ub2e4\ub978 \uc885\ub958\uc758 \uc790\uadf9\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc885\uc544\ub9ac \uc120\uba85\ub3c4 \uac1c\uc120\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub978 \uc885\uc544\ub9ac \uc6b4\ub3d9\uae30\uad6c\ucc98\ub7fc \ud5ec\uc2a4\uc7a5\uc5d0\uc11c \ud754\ud788 \ubcfc \uc218 \uc788\ub294 \uc6b4\ub3d9\uae30\uad6c\ub294 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub9e4\uc6b0 \ubb34\uac70\uc6b4 \ubb3c\uac74\uc744 \ub4e4\uae30\uc5d0\ub294 \uc801\ud569\ud558\uc9c0 \uc54a\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"hip-thrust-machine\" class=\"wp-block-heading\"><strong>\ud799 \uc2a4\ub7ec\uc2a4\ud2b8 \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ud799 \uc2a4\ub7ec\uc2a4\ud2b8 \uba38\uc2e0\uc740 \ub454\uadfc\uc744 \ub2e8\ub828\ud558\ub3c4\ub85d \ud2b9\ubcc4\ud788 \uc124\uacc4\ub418\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\ub2a5: \uc800\ud56d\uc744 \uc81c\uc5b4\ud558\uba74\uc11c \uc5c9\ub369\uc774\ub97c \ubc00\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \uc218\ud589\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc(\uc8fc\uc694 \ucd08\uc810!)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1(\ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud328\ub4dc\uc5d0 \ub4f1\uc744 \ub300\uace0 \uc549\uc544\uc11c \ubca8\ud2b8\ub97c \uc5c9\ub369\uc774\uc5d0 \uace0\uc815\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc744 \uad6c\ubd80\ub824 \ubb34\uac8c\ub97c \ub0ae\ucda5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5c9\ub369\uc774\ub97c \ucc9c\uc7a5 \ucabd\uc73c\ub85c \ubc00\uc5b4 \uc62c\ub9ac\uba74\uc11c \ub454\uadfc\uc5d0 \ud798\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf54\uc5b4\ub97c \ub2e8\ub828\ud558\uc5ec \ucc99\ucd94\ub97c \uc548\uc815\ud654\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\ub294 \ub370 \uc9d1\uc911\ud558\uc138\uc694!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud5c8\ub9ac\uc5d0 \ud1b5\uc99d\uc774 \ub290\uaef4\uc9d1\ub2c8\ub2e4: \ud5c8\ub9ac\ub97c \uad7d\ud788\uace0 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4. \ucf54\uc5b4\uc5d0 \ud798\uc744 \uc8fc\uace0 \ub454\uadfc \uc2a4\ud034\uc988\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc9e7\uace0 \uc595\uac8c \ubc18\ubcf5\ud569\ub2c8\ub2e4: \uc804\uccb4 \ub3d9\uc791 \ubc94\uc704\ub97c \ud65c\uc6a9\ud558\uc138\uc694! \uc5c9\ub369\uc774\ub97c \uc544\ub798\ub85c \ub0b4\ub838\ub2e4\uac00 \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1 \uc704\ucabd\uc744 \ub465\uae00\uac8c \ub9cc\ub4ed\ub2c8\ub2e4: \uac00\uc2b4\uc744 \uc704\ub85c \uc62c\ub9ac\uace0 \uc5b4\uae68\ub97c \ub4a4\ub85c \uc816\ud799\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc\uc758 \ud798\uacfc \ud06c\uae30\ub97c \ud0a4\uc6b0\ub294 \ub370 \ub180\ub78d\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc810\ud504\uc640 \uc804\ub825 \uc9c8\uc8fc \uc2dc \ud30c\uc6cc\ub97c \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc62c\ubc14\ub974\uac8c \uc124\uc815\ud558\ub294 \uac83\uc774 \uc57d\uac04 \uc5b4\uc0c9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubaa8\ub4e0 \uccb4\uc721\uad00\uc5d0 \uc788\ub294 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"reverse-hyper-machine\" class=\"wp-block-heading\"><strong>\ub9ac\ubc84\uc2a4 \ud558\uc774\ud37c \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ub9ac\ubc84\uc2a4 \ud558\uc774\ud37c \uba38\uc2e0\uc740 \ub4f1\ucabd \uadfc\uc721\uc744 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc: \ud5c8\ub9ac, \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1\uc744 \uac15\ud654\ud558\uace0 \ucc99\ucd94\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\ub294 \ub370\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud5c8\ub9ac \uadfc\uc721<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\uacc4 \uc704\uc5d0 \uc5ce\ub4dc\ub824 \ubc1c\uc774\ub098 \ubc1c\ubaa9\uc744 \uace0\uc815\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac\ub97c \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ub454\uadfc\uc5d0 \ud798\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc9c\ucc9c\ud788 \ub2e4\uc2dc \ub0b4\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6c0\uc9c1\uc784\uc744 \uc81c\uc5b4\ud558\uc138\uc694! \ud754\ub4e4\uc9c0 \ub9c8\uc138\uc694!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6c0\uc9c1\uc784\uc744 \ubd80\ub4dc\ub7fd\uace0 \uc720\uc5f0\ud558\uac8c \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac \ud754\ub4e4\uae30: \ub2e4\ub9ac\ub97c \ud754\ub4e4\uba74 \uadfc\uc721\uc5d0 \uc9d1\uc911\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\uc744 \ub108\ubb34 \ub9ce\uc774 \uad7d\ud788\uae30: \uc57d\uac04\uc758 \uad7d\ud798\uc740 \uad1c\ucc2e\uc9c0\ub9cc \ub108\ubb34 \uc2ec\ud558\uac8c \uad7d\ud788\uc9c0\ub294 \ub9c8\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac\ub97c \ub108\ubb34 \ub192\uc774 \ub4e4\uc5b4\uc62c\ub9ac\uae30: \ud5c8\ub9ac\uc5d0 \ubb34\ub9ac\ub97c \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc99\ucd94\uc5d0 \uc9c1\uc811\uc801\uc778 \uc555\ub825\uc744 \uac00\ud558\uc9c0 \uc54a\uace0 \ud6c4\ubc29 \uc0ac\uc2ac\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud5c8\ub9ac \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub300\ubd80\ubd84\uc758 \uccb4\uc721\uad00\uc5d0\uc11c\ub294 \ud754\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc548\uc804\ud558\uac8c \uc0ac\uc6a9\ud558\ub824\uba74 \uc801\uc808\ud55c \uad50\uc721\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"belt-squat-machine\" class=\"wp-block-heading\"><strong>\ubca8\ud2b8 \uc2a4\ucffc\ud2b8 \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ubca8\ud2b8 \uc2a4\ucffc\ud2b8 \uba38\uc2e0\uc740 \uc2a4\ucffc\ud2b8\uc758 \ub3c5\ud2b9\ud55c \ubcc0\ud615\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\ub2a5: \uc5c9\ub369\uc774\ub97c \uac10\uc2f8\ub294 \ubca8\ud2b8\ub97c \ud1b5\ud574 \uccb4\uc911\uc744 \ubd84\uc0b0\uc2dc\ucf1c \ucc99\ucd94\uc5d0 \uac00\ud574\uc9c0\ub294 \ud558\uc911\uc744 \ub35c\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucffc\ub4dc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub454\uadfc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubca8\ud2b8\ub97c \uc5c9\ub369\uc774\uc5d0 \uaf2d \ub9de\uac8c \uace0\uc815\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud50c\ub7ab\ud3fc\uc5d0 \uc11c\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud3c9\uc18c\ucc98\ub7fc \ucabc\uadf8\ub824 \uc549\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\uc2dc \ub4dc\ub77c\uc774\ube0c\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc88b\uc740 \uc2a4\ucffc\ud2b8 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uc138\uc694! (\uac00\uc2b4\uc740 \uc704\ub85c, \ub4f1\uc740 \uace7\uac8c \ud3b4\uace0)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6c0\uc9c1\uc784\uc744 \uc81c\uc5b4\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud575\uc2ec\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\uc744 \ub465\uae00\uac8c \ub9cc\ub4ed\ub2c8\ub2e4: \uc774\ub294 \uae30\uacc4\uc758 \ubaa9\uc801\uc5d0 \uc5b4\uae0b\ub0a9\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc744 \uad7d\ud788\uc138\uc694: \ubc00\uc5b4\ub0b4\uc138\uc694!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubab8\uc744 \ub108\ubb34 \uc55e\uc73c\ub85c \uc219\uc774\ub294 \uacbd\uc6b0: \ubab8\ud1b5\uc744 \ube44\uad50\uc801 \ub611\ubc14\ub85c \uc138\uc6b0\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc99\ucd94\uc5d0 \uac00\ud574\uc9c0\ub294 \uc555\ubc15\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud5c8\ub9ac\uc5d0 \ubb34\ub9ac\ub97c \ub35c \uc8fc\uba74\uc11c \ubb34\uac70\uc6b4 \uc2a4\ucffc\ud2b8\ub97c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \uae30\uacc4\ub294 \ud06c\uace0 \uacf5\uac04\uc744 \ub9ce\uc774 \ucc28\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ube44\uc6a9\uc774 \ub9ce\uc774 \ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"sissy-squat-machine\" class=\"wp-block-heading\"><strong>\uc2dc\uc2dc \uc2a4\ucffc\ud2b8 \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2dc\uc2dc \uc2a4\ucffc\ud2b8 \uba38\uc2e0\uc740 \uaf64 \uac15\ub82c\ud55c \ubc29\uc2dd\uc73c\ub85c \ub300\ud1f4\uc0ac\ub450\uadfc\uc744 \ub2e8\ub828\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\ub2a5: \uc0c1\uccb4\ub97c \uc9c0\ud0f1\ud558\uba74\uc11c \ubb34\ub98e\uc744 \ub9e4\uc6b0 \uae4a\uac8c \uad6c\ubd80\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub300\ud1f4\uc0ac\ub450\uadfc(\ud2b9\ud788 \ubc14\uae65\ucabd \ubd80\ubd84)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\ud310\uc5d0 \ubc1c\uc744 \uace0\uc815\ud558\uace0 \ub4a4\ub85c \uae30\ub300\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc744 \uc55e\uc73c\ub85c \uad6c\ubd80\ub824 \ubc1c\uac00\ub77d\uc744 \uc9c0\ub098\uac00\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubab8\ud1b5\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\uc2dc \uc704\ub85c \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc81c\uc5b4\uac00 \ud575\uc2ec\uc785\ub2c8\ub2e4! \uc2a4\uc2a4\ub85c \ubb34\ub108\uc9c0\uc9c0 \ub9c8\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf54\uc5b4\ub97c \ub2e8\ub2e8\ud558\uac8c \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub4f1\uc744 \ub465\uae00\uac8c \ud558\uae30: \uc774\ub294 \uc808\ub300 \ud574\uc11c\ub294 \uc548 \ub418\ub294 \ud589\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\uac8c \ud558\uc138\uc694: \ubb34\ub98e\uc744 \ub611\ubc14\ub85c \uc138\uc6b0\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc9c0\uc9c0\ub300\uac00 \ucda9\ubd84\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4: \uae30\uacc4\uac00 \uc81c\ub300\ub85c \uc870\uc815\ub418\uc5c8\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub300\ud1f4\uc0ac\ub450\uadfc\uc758 \uc131\uc7a5\uacfc \uc120\uba85\ud568\uc744 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc5d0 \ub9ce\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\ub98e\uc5d0 \ubb38\uc81c\uac00 \uc788\ub294 \ubd84\uaed8\ub294 \uad8c\uc7a5\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"single-leg-machines\" class=\"wp-block-heading\"><strong>\uc2f1\uae00 \ub808\uadf8 \uba38\uc2e0<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc678\ub2e4\ub9ac \ud504\ub808\uc2a4\ucc98\ub7fc \ud55c \ubc88\uc5d0 \ud55c \ub2e4\ub9ac\uc529 \ud6c8\ub828\ud560 \uc218 \uc788\ub294 \uae30\uacc4\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\ub2a5 \uae30\ub2a5: \ub2e4\ub9ac \uc0ac\uc774\uc758 \uadfc\ub825 \ucc28\uc774\ub97c \ud30c\uc545\ud558\uace0 \uad50\uc815\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4: \uae30\uacc4\uc5d0 \ub530\ub77c \ub2e4\ub985\ub2c8\ub2e4!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2f1\uae00 \ub808\uadf8 \ud504\ub808\uc2a4: \ub300\ud1f4\uc0ac\ub450\uadfc, \ud584\uc2a4\ud2b8\ub9c1, \ub454\uadfc, \uc885\uc544\ub9ac(\ud55c \ucabd)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud55c\ucabd \ub2e4\ub9ac \ud655\uc7a5: \ub300\ud1f4\uc0ac\ub450\uadfc(\ud55c\ucabd)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2f1\uae00 \ub808\uadf8 \uceec: \ud584\uc2a4\ud2b8\ub9c1(\ud55c\ucabd)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18 \ubc84\uc804\uacfc \ub3d9\uc77c\ud558\uac8c \uae30\uacc4\ub97c \uc0ac\uc6a9\ud558\ub418 \ud55c\ucabd \ub2e4\ub9ac\ub9cc \uc0ac\uc6a9\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc9c\ucc9c\ud788 \uc870\uc808\ud558\uba70 \uc9c4\ud589\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5b4\ub290 \ucabd \ub2e4\ub9ac\uac00 \ub354 \uac15\ud55c\uc9c0 \uc8fc\ubaa9\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc57d\ud55c \ub2e4\ub9ac\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub978 \ub2e4\ub9ac\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc2b5\ub2c8\ub2e4: \uc791\uc5c5 \uc911\uc778 \ub2e4\ub9ac\ub97c \ubd84\ub9ac\ud558\ub294 \ub370 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubab8 \ube44\ud2c0\uae30: \uc5c9\ub369\uc774\uc640 \uc5b4\uae68\ub97c \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9\ub7c9 \uc0ac\uc6a9: \ubb34\uac8c \uc870\uc808\ud558\uae30.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\ub825 \ubd88\uade0\ud615\uc744 \ud574\uc18c\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uade0\ud615 \uac10\uac01\uacfc \ud611\uc751\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubd80\uc0c1 \ud6c4 \uc7ac\ud65c\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc591\ucabd \ub2e4\ub9ac\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\ubcf4\ub2e4 \ub354 \uc5b4\ub824\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc138\ud2b8 \uc0ac\uc774\uc5d0 \uae30\uacc4\ub97c \uc870\uc815\ud574\uc57c \ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"cable-hip-abduction-adduction\" class=\"wp-block-heading\"><strong>\ucf00\uc774\ube14 \uace0\uad00\uc808 \uc678\uc804\/\uc678\uc804<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf00\uc774\ube14 \uba38\uc2e0\uc740 \uace0\uad00\uc808 \uc678\uc804(\ub2e4\ub9ac\ub97c \uba40\ub9ac \uc774\ub3d9)\uacfc \ub0b4\uc804(\ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \uc774\ub3d9)\uc5d0 \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf00\uc774\ube14\uc774 \ud558\ub294 \uc77c: \ucf00\uc774\ube14\uc740 \uc77c\uc815\ud55c \uc7a5\ub825\uacfc \ub354 \ub113\uc740 \ub3d9\uc791 \ubc94\uc704\ub97c \uc81c\uacf5\ud558\uc5ec \uae30\uacc4\uc640\ub294 \ub2e4\ub978 \ub290\ub08c\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0a9\uce58: \uc911\ub454\uadfc, \ub300\ub454\uadfc(\ubc14\uae65\ucabd \uc5c9\ub369\uc774)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0b4\uc804\uadfc: \ud5c8\ubc85\uc9c0 \uc548\ucabd \uadfc\uc721<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf00\uc774\ube14\uc5d0 \ubc1c\ubaa9 \uc2a4\ud2b8\ub7a9\uc744 \uc5f0\uacb0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0a9\uce58: \uc548\ucabd \ub2e4\ub9ac\uc758 \ucf00\uc774\ube14\uc744 \uc7a1\uace0 \uc11c\uc11c \ub2e4\ub9ac\ub97c \uc606\uc73c\ub85c \uc6c0\uc9c1\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub0b4\uc804: \ubc14\uae65\ucabd \ub2e4\ub9ac\uc758 \ucf00\uc774\ube14\uc744 \uc7a1\uace0 \uc11c\uc11c \ub2e4\ub9ac\ub97c \uc548\uc73c\ub85c \ub123\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc548\uc815\uc131\uc744 \uc704\ud574 \ucf54\uc5b4\ub97c \ub2e8\ub828\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf00\uc774\ube14\uc744 \uc81c\uc5b4\ud558\uc138\uc694 - \ucf00\uc774\ube14\uc5d0 \ub04c\ub824 \ub2e4\ub2c8\uc9c0 \ub9c8\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc804\uccb4 \ub3d9\uc791 \ubc94\uc704\ub97c \uc0ac\uc6a9\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc77c\ubc18\uc801\uc778 \uc2e4\uc218(\uadf8\ub9ac\uace0 \uc774\ub97c \ubc14\ub85c\uc7a1\ub294 \ubc29\ubc95!):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac\ub97c \ud718\ub450\ub974\uae30: \uc774\uac83\uc740 \ubd80\uc815 \ud589\uc704\uc785\ub2c8\ub2e4!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub108\ubb34 \ub9ce\uc774 \uae30\ub300\uae30: \ub611\ubc14\ub85c \uc138\uc6b0\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub108\ubb34 \ub9ce\uc740 \ubb34\uac8c\ub97c \uc0ac\uc6a9\ud558\ub294 \uacbd\uc6b0: \uac00\ubccd\uac8c \uc2dc\uc791\ud558\uace0 \ud3fc\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud61c\ud0dd:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc5d0 \uc9c0\uc18d\uc801\uc778 \uae34\uc7a5\uac10\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ub3d9\uc791 \ubc94\uc704\ub97c \ud5c8\uc6a9\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf00\uc774\ube14\uc740 \ub2e4\uc6a9\ub3c4\ub85c \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\uacc4\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uade0\ud615\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc62c\ubc14\ub974\uac8c \uc124\uc815\ud558\uae30 \uae4c\ub2e4\ub85c\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 id=\"calf-raise-block-platform\" class=\"wp-block-heading\"><strong>\uc885\uc544\ub9ac \uc62c\ub9ac\uae30 \ube14\ub85d\/\ud50c\ub7ab\ud3fc<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc885\uc544\ub9ac \uc62c\ub9ac\uae30\ub97c \ud560 \ub54c \ubc1c\uac00\ub77d\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uac04\ub2e8\ud55c \ub3c4\uad6c(\ub098\ubb34\ub098 \uae08\uc18d \ube14\ub85d \ub4f1)\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc: \uc885\uc544\ub9ac\ub97c \ub354 \uae4a\uac8c \uc2a4\ud2b8\ub808\uce6d\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadfc\uc721\uc774 \uc791\ub3d9\ud588\uc2b5\ub2c8\ub2e4:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ube44\ubcf5\uadfc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc194\ub808\uc6b0\uc2a4<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0ac\uc6a9 \ubc29\ubc95:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\ubc14\ub2e5\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub0b4\ubbfc \ucc44 \ube14\ub85d \uc704\uc5d0 \uc11c\uc138\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud3c9\uc18c\ucc98\ub7fc \uc885\uc544\ub9ac \uc62c\ub9ac\uae30\ub97c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud301:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ube14\ub85d\uc774 \uc548\uc815\uc801\uc778\uc9c0 \ud655\uc778\ud558\uc138\uc694!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uccb4\uc911\ub9cc\uc73c\ub85c \uc0ac\uc6a9\ud558\uac70\ub098 \ub364\ubca8\uc774\ub098 \ubc14\ubca8\uacfc \ud568\uaed8 \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc1c\uac00\ub77d\uc744 \uc548\ucabd \ub610\ub294 \ubc14\uae65\ucabd\uc73c\ub85c \ud5a5\ud558\uac8c 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class=\"wp-block-paragraph\">\ub2e8\uc810:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\ub9ac\ub97c \uc9c1\uc811 \ub2e8\ub828\ud558\uc9c0\ub294 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>","protected":false},"excerpt":{"rendered":"<p>Let&#8217;s be honest, leg day can be tough. But those strong quads, resilient hamstrings, and powerful glutes aren&#8217;t just for looking good. They&#8217;re the foundation of so much we do \u2013 from explosive sprints to simply climbing stairs without huffing and puffing. And while free weights are fantastic, leg machines offer a unique advantage: they [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7185,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[47],"tags":[],"class_list":["post-7926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/posts\/7926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/comments?post=7926"}],"version-history":[{"count":1,"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/posts\/7926\/revisions"}],"predecessor-version":[{"id":12532,"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/posts\/7926\/revisions\/12532"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/media\/7185"}],"wp:attachment":[{"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/media?parent=7926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/categories?post=7926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tzfit.com\/ko\/wp-json\/wp\/v2\/tags?post=7926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}