{"id":351,"date":"2026-05-28T15:05:34","date_gmt":"2026-05-28T15:05:34","guid":{"rendered":"https:\/\/wellnessbuilder2026.com\/?p=351"},"modified":"2026-05-30T05:10:29","modified_gmt":"2026-05-30T05:10:29","slug":"2025-%ec%b5%9c%ec%8b%a0-%ec%97%b0%ea%b5%ac%eb%a1%9c-%eb%b3%b4%eb%8a%94-%ed%9a%a8%ec%9c%a8%ec%a0%81%ec%9d%b8-%ec%97%89%eb%8d%a9%ec%9d%b4-%ea%b7%bc%ec%9c%a1-%ed%82%a4%ec%9a%b0%ea%b8%b0","status":"publish","type":"post","link":"https:\/\/wellnessbuilder2026.com\/?p=351","title":{"rendered":"2025 \ucd5c\uc2e0 \uc5f0\uad6c\ub85c \ubcf4\ub294 \ud6a8\uc728\uc801\uc778 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \uce58\ud2b8\ud0a4 2\uac00\uc9c0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\ubaa9\ucc28<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\ubaa9\ucc28 \ud1a0\uae00\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EC%99%9C_%EC%9A%B0%EB%A6%AC%EB%8A%94_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0%EC%97%90_%EC%A3%BC%EB%AA%A9%ED%95%98%EB%8A%94%EA%B0%80\" >\uc65c \uc6b0\ub9ac\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\uc5d0 \uc8fc\ubaa9\ud558\ub294\uac00?<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0_%EC%8A%A4%EC%BF%BC%ED%8A%B8_vs_%ED%9E%99%EC%8A%A4%EB%9F%AC%EC%8A%A4%ED%8A%B8_%EA%B3%BC%ED%95%99%EC%A0%81%EC%9C%BC%EB%A1%9C_%EA%B2%80%EC%A6%9D%EB%90%9C_%EC%8A%B9%EC%9E%90%EB%8A%94\" >[\uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30] \uc2a4\ucffc\ud2b8 vs \ud799\uc2a4\ub7ec\uc2a4\ud2b8, \uacfc\ud559\uc801\uc73c\ub85c \uac80\uc99d\ub41c \uc2b9\uc790\ub294?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EC%97%B0%EA%B5%AC%EB%A5%BC_%ED%86%B5%ED%95%9C_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0_%ED%95%B5%EC%8B%AC_%ED%8F%AC%EC%9D%B8%ED%8A%B8\" >\uc5f0\uad6c\ub97c \ud1b5\ud55c \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \ud575\uc2ec \ud3ec\uc778\ud2b8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EA%B3%A0%EB%A6%BD_%EC%9A%B4%EB%8F%99%EA%B3%BC_%EB%B3%B5%ED%95%A9_%EC%9A%B4%EB%8F%99%EC%9D%98_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0_%ED%9A%A8%EA%B3%BC_%EB%B9%84%EA%B5%90\" >\uace0\ub9bd \uc6b4\ub3d9\uacfc \ubcf5\ud569 \uc6b4\ub3d9\uc758 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \ud6a8\uacfc \ube44\uad50<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EC%97%B0%EA%B5%AC_%EC%A7%88%EB%AC%B8\" >\uc5f0\uad6c \uc9c8\ubb38<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EC%97%B0%EA%B5%AC_%EB%B0%A9%EB%B2%95\" >\uc5f0\uad6c \ubc29\ubc95<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EA%B2%B0%EA%B3%BC_%EB%B0%8F_%EB%8D%B0%EC%9D%B4%ED%84%B0_%EC%97%B0%EA%B5%AC_%EA%B2%B0%EA%B3%BC_%EC%9A%94%EC%95%BD\" >\uacb0\uacfc \ubc0f \ub370\uc774\ud130 (\uc5f0\uad6c \uacb0\uacfc \uc694\uc57d)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%EC%9D%B4_%EA%B2%B0%EA%B3%BC%EA%B0%80_%EC%9A%B0%EB%A6%AC%EC%97%90%EA%B2%8C_%EC%A3%BC%EB%8A%94_%EC%9D%98%EB%AF%B8\" >\uc774 \uacb0\uacfc\uac00 \uc6b0\ub9ac\uc5d0\uac8c \uc8fc\ub294 \uc758\ubbf8<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%F0%9F%9A%A8_%EC%B2%AB_%EB%B2%88%EC%A7%B8_%EB%AC%B8%EC%A0%9C_%EA%B5%B3%EC%96%B4%EB%B2%84%EB%A6%B0_%EA%B3%A0%EA%B4%80%EC%A0%88%EA%B3%BC_%E2%80%98%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D\" >\ud83d\udea8 \uccab \ubc88\uc9f8 \ubb38\uc81c: \uad73\uc5b4\ubc84\ub9b0 \uace0\uad00\uc808\uacfc &#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d&#8217;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%F0%9F%A7%A9_%EB%91%90_%EB%B2%88%EC%A7%B8_%EB%AC%B8%EC%A0%9C_%EB%8C%80%EB%91%94%EA%B7%BC_%ED%95%98%EB%B6%80%EB%A7%8C%EC%9C%BC%EB%A1%9C%EB%8A%94_%EB%B6%80%EC%A1%B1%ED%95%98%EB%8B%A4_%EC%83%81%C2%B7%EC%A4%91%EB%B6%80_%EB%B3%B4%EA%B0%95%EC%9D%98_%ED%95%84%EC%9A%94%EC%84%B1\" >\ud83e\udde9 \ub450 \ubc88\uc9f8 \ubb38\uc81c: \ub300\ub454\uadfc \ud558\ubd80\ub9cc\uc73c\ub85c\ub294 \ubd80\uc871\ud558\ub2e4 (\uc0c1\u00b7\uc911\ubd80 \ubcf4\uac15\uc758 \ud544\uc694\uc131)<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/wellnessbuilder2026.com\/?p=351\/#%F0%9F%A4%93%EB%8B%A4%EC%9D%8C_%EC%8B%9C%EB%A6%AC%EC%A6%88_%EC%98%88%EA%B3%A0\" >\ud83e\udd13\ub2e4\uc74c \uc2dc\ub9ac\uc988 \uc608\uace0<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%99%9C_%EC%9A%B0%EB%A6%AC%EB%8A%94_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0%EC%97%90_%EC%A3%BC%EB%AA%A9%ED%95%98%EB%8A%94%EA%B0%80\"><\/span>\uc65c \uc6b0\ub9ac\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\uc5d0 \uc8fc\ubaa9\ud558\ub294\uac00?<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">\ucd5c\uadfc \ub0a8\ub140\ub97c \ubd88\ubb38\ud558\uace0 &#8216;\ud53c\ud2b8\ub2c8\uc2a4&#8217;\uc758 \uac00\uc7a5 \ub728\uac70\uc6b4 \ud654\ub450\ub97c \ud558\ub098\ub9cc \uaf3d\uc73c\ub77c\uba74 \ub2e8\uc5f0 \uc5c9\ub369\uc774(Glute) \uadfc\uc721 \ud0a4\uc6b0\uae30\uc77c \uac83\uc785\ub2c8\ub2e4. \uacfc\uac70\uc5d0\ub294 \ub2e8\uc21c\ud788 \uc2ec\ubbf8\uc801\uc778 \uc544\ub984\ub2e4\uc6c0\uc744 \uc704\ud55c \uc120\ud0dd\uc774\uc5c8\ub2e4\uba74, \ud604\ub300\uc5d0 \uc774\ub974\ub7ec\uc11c\ub294 \ucc99\ucd94\uc640 \ubb34\ub98e\uc744 \ubcf4\ud638\ud558\uace0 \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5\uc744 \ub04c\uc5b4\uc62c\ub9ac\uae30 \uc704\ud55c \u2018\uc0dd\uc874 \uadfc\uc721\u2019\uc73c\ub85c \ub300\uc811\ubc1b\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5c9\ub369\uc774 \uc6b4\ub3d9\uc758 \ub300\uba85\uc0ac\ub85c \ubd88\ub9ac\ub294 \ub450 \uac00\uc9c0 \uac70\ub300\ud55c \uc0b0\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\ub85c&nbsp;<strong>&#8216;\ubc31 \uc2a4\ucffc\ud2b8(Back Squat)&#8217;<\/strong>&nbsp;\uc640&nbsp;<strong>&#8216;\ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8(Barbell Hip Thrust)&#8217;<\/strong>&nbsp;\uc785\ub2c8\ub2e4. \ud5ec\uc2a4\uc7a5\uc5d0 \uac00\ub4e0, \uc720\ud29c\ube0c\ub97c \ucf1c\ub4e0 \uc774 \ub450 \uc6b4\ub3d9\uc744 \ub458\ub7ec\uc2fc \ub17c\uc7c1\uc740 \ub04a\uc774\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. &#8220;\uc5c9\ub369\uc774 \ubcfc\ub968\uc5d0\ub294 \ud799\uc2a4\ub7ec\uc2a4\ud2b8\uac00 \ucd5c\uace0\ub2e4&#8221;, \uc544\ub2c8\ub2e4 &#8220;\ud558\uccb4\uc758 \uc655\uc778 \uc2a4\ucffc\ud2b8\uac00 \uc815\ub2f5\uc774\ub2e4&#8221;\ub77c\uba70 \uc800\ub9c8\ub2e4\uc758 \uacbd\ud5d8\ub2f4\uc744 \ub298\uc5b4\ub193\uace4 \ud558\uc8e0.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uadf8\ub807\ub2e4\uba74 \uacfc\uc5f0 \uacfc\ud559\uc774 \ub9d0\ud558\ub294 \uc9c4\uc9dc \uc2b9\uc790\ub294 \ub204\uad6c\uc77c\uae4c\uc694? \ub2e4\uc591\ud55c \ud615\ud0dc\uc758 \uc800\ud56d \uc6b4\ub3d9(\ub2e8\uc77c \uad00\uc808 \ubc0f \ub2e4\uad00\uc808 \uc6b4\ub3d9)\uc740 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\uc5d0 \uc720\uc758\ubbf8\ud558\uba70, \ud2b9\ud788 \ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8\uc640 \ubc31 \uc2a4\ucffc\ud2b8\uac00 \ud6a8\uacfc\uc801\uc778 \uc804\ub7b5\uc73c\ub85c \ud65c\uc6a9\ub420 \uc218 \uc788\ub2e4\ub294 \uc0ac\uc2e4\uc744 \ucd5c\uc2e0 \uba54\ud0c0\ubd84\uc11d \uc5f0\uad6c\ub97c \ud1b5\ud574 \uc790\uc138\ud788 \ud30c\ud5e4\uccd0 \ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0_%EC%8A%A4%EC%BF%BC%ED%8A%B8_vs_%ED%9E%99%EC%8A%A4%EB%9F%AC%EC%8A%A4%ED%8A%B8_%EA%B3%BC%ED%95%99%EC%A0%81%EC%9C%BC%EB%A1%9C_%EA%B2%80%EC%A6%9D%EB%90%9C_%EC%8A%B9%EC%9E%90%EB%8A%94\"><\/span>[\uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30] \uc2a4\ucffc\ud2b8 vs \ud799\uc2a4\ub7ec\uc2a4\ud2b8, \uacfc\ud559\uc801\uc73c\ub85c \uac80\uc99d\ub41c \uc2b9\uc790\ub294?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%97%B0%EA%B5%AC%EB%A5%BC_%ED%86%B5%ED%95%9C_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0_%ED%95%B5%EC%8B%AC_%ED%8F%AC%EC%9D%B8%ED%8A%B8\"><\/span>\uc5f0\uad6c\ub97c \ud1b5\ud55c \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \ud575\uc2ec \ud3ec\uc778\ud2b8<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\uc591\ud55c \ud615\ud0dc\uc758 \uc800\ud56d \uc6b4\ub3d9(\ub2e8\uc77c \uad00\uc808 \ubc0f \ub2e4\uad00\uc808 \uc6b4\ub3d9)\uc740 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\uc5d0 \uc720\uc758\ubbf8\ud558\uba70, \ud2b9\ud788 \ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8\uc640 \ubc31 \uc2a4\ucffc\ud2b8\uac00 \ud6a8\uacfc\uc801\uc778 \uc804\ub7b5\uc73c\ub85c \ud65c\uc6a9\ub420 \uc218 \uc788\ub2e4.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\uc6b4\ub3d9 \uc120\ud0dd\uc758 \ub2e4\uc591\uc131<\/strong>&nbsp;: \ud2b9\uc815 \uad00\uc808\ub9cc \uc0ac\uc6a9\ud558\ub294 \uace0\ub9bd \uc6b4\ub3d9\uc774\ub098 \uc5ec\ub7ec \uad00\uc808\uc744 \uc0ac\uc6a9\ud558\ub294 \ubcf5\ud569 \uc6b4\ub3d9 \ubaa8\ub450 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\uc5d0 \ud6a8\uacfc\uc801\uc784\uc774 \uc785\uc99d\ub418\uc5c8\ub2e4.<br><\/li>\n\n\n\n<li><strong>\uac00\ub3d9 \ubc94\uc704(ROM)\uc758 \uc911\uc694\uc131<\/strong>&nbsp;: \ubc31 \uc2a4\ucffc\ud2b8 \uc2dc \ud3c9\ud589 \uc9c0\uc810\uae4c\uc9c0 \ud639\uc740 \uadf8 \uc774\uc0c1\uc758 \uae4a\uc740 \uac00\ub3d9 \ubc94\uc704\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \uadf9\ub300\ud654\uc5d0 \ud544\uc218\uc801\uc774\ub2e4.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EA%B3%A0%EB%A6%BD_%EC%9A%B4%EB%8F%99%EA%B3%BC_%EB%B3%B5%ED%95%A9_%EC%9A%B4%EB%8F%99%EC%9D%98_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B7%BC%EC%9C%A1_%ED%82%A4%EC%9A%B0%EA%B8%B0_%ED%9A%A8%EA%B3%BC_%EB%B9%84%EA%B5%90\"><\/span>\uace0\ub9bd \uc6b4\ub3d9\uacfc \ubcf5\ud569 \uc6b4\ub3d9\uc758 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \ud6a8\uacfc \ube44\uad50<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%97%B0%EA%B5%AC_%EC%A7%88%EB%AC%B8\"><\/span>\uc5f0\uad6c \uc9c8\ubb38<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\uc678\ubd80 \ubd80\ud558\ub97c \uc774\uc6a9\ud55c \ub3d9\uc801 \ud799 \uc775\uc2a4\ud150\uc158(Hip extension) \uc6b4\ub3d9\uc774 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\uc5d0 \uc5b4\ub290 \uc815\ub3c4\uc758 \ud6a8\uacfc\ub97c \ubbf8\uce58\ub294\uac00?<br><\/li>\n\n\n\n<li>\ub2e8\uc77c \uad00\uc808 \uc6b4\ub3d9\uacfc \ub2e4\uad00\uc808 \uc6b4\ub3d9, \ud639\uc740 \uc774\ub4e4\uc758 \uc870\ud569 \uc911 \uc5b4\ub5a4 \ubc29\uc2dd\uc774 \ub300\ub454\uadfc \ube44\ub300\uc5d0 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778\uac00?<\/li>\n<\/ol>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%97%B0%EA%B5%AC_%EB%B0%A9%EB%B2%95\"><\/span>\uc5f0\uad6c \ubc29\ubc95<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\ub300\uc0c1<\/strong>: 18~45\uc138 \uc0ac\uc774\uc758 \uac74\uac15\ud55c \uc131\uc778 \ub0a8\ub140(\ud6c8\ub828\uc790 \ubc0f \ube44\ud6c8\ub828\uc790 \ud3ec\ud568) \ucd1d 318\uba85.<br><\/li>\n\n\n\n<li><strong>\ud6c8\ub828 \uac15\ub3c4 \ubc0f \ubd80\ud53c<\/strong>:<br>\n<ul class=\"wp-block-list\">\n<li><strong>\uac15\ub3c4<\/strong>: 1RM\uc758 50~90% \ub610\ub294 3~12RM \uc218\uc900\uc758 \ubd80\ud558 \uc801\uc6a9.<br><\/li>\n\n\n\n<li><strong>\ubd80\ud53c<\/strong>: \uc138\uc158\ub2f9 3~12\uc138\ud2b8, \uc8fc\ub2f9 1~3\ud68c \ube48\ub3c4\ub85c \uc218\ud589.<br><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\uce21\uc815<\/strong>: 5\uc8fc \uc774\uc0c1\uc758 \ud6c8\ub828 \uc804\ud6c4\ub85c \ucd08\uc74c\ud30c \ub610\ub294 \uc790\uae30\uacf5\uba85\uc601\uc0c1\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub300\ub454\uadfc\uc758 \ub450\uaed8, \ud6a1\ub2e8\uba74\uc801 \ub610\ub294 \uadfc\uc721 \ubd80\ud53c \ubcc0\ud654\ub97c \uc815\ubc00 \uce21\uc815\ud568<\/li>\n<\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EA%B2%B0%EA%B3%BC_%EB%B0%8F_%EB%8D%B0%EC%9D%B4%ED%84%B0_%EC%97%B0%EA%B5%AC_%EA%B2%B0%EA%B3%BC_%EC%9A%94%EC%95%BD\"><\/span>\uacb0\uacfc \ubc0f \ub370\uc774\ud130 (\uc5f0\uad6c \uacb0\uacfc \uc694\uc57d)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\uc720\uc758\ubbf8\ud55c \ube44\ub300 \ud6a8\uacfc<\/strong>: \uc800\ud56d \uc6b4\ub3d9\uc740 \ub300\ub454\uadfc \ube44\ub300\uc5d0 \uc911\ub4f1\ub3c4\uc758 \ud6a8\uacfc\ub97c \ubcf4\uc774\ub294 \uac83\uc73c\ub85c \ub098\ud0c0\ub0a8.<br><\/li>\n\n\n\n<li><strong>\uc8fc\uc694 \uc6b4\ub3d9\ubcc4 \uacb0\uacfc<\/strong>:<br>\n<ul class=\"wp-block-list\">\n<li><strong>\ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8(BHT)<\/strong>: \ub300\ub454\uadfc\uc744 \ud0c0\uac9f\ud305\ud558\uc5ec \ube44\ub300\ub97c \uc720\ub3c4\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \ub2e8\uc77c \uad00\uc808 \uc6b4\ub3d9\uc73c\ub85c \ud655\uc778\ub428.<br><\/li>\n\n\n\n<li><strong>\ubc31 \uc2a4\ucffc\ud2b8(SQ)<\/strong>: \uc804\uccb4 \uac00\ub3d9 \ubc94\uc704 \ub610\ub294 \ucd5c\uc18c \ud3c9\ud589 \uc9c0\uc810\uae4c\uc9c0 \uc218\ud589\ud560 \ub54c \ub300\ub454\uadfc \ube44\ub300\uac00 \uc720\uc758\ubbf8\ud558\uac8c \uc99d\uac00\ud568.<br><\/li>\n\n\n\n<li><strong>\ubcf5\ud569 \uc804\ub7b5<\/strong>: \ub2e4\uad00\uc808 \uc6b4\ub3d9\uacfc \ub2e8\uc77c \uad00\uc808 \uc6b4\ub3d9\uc744 \uc870\ud569\ud558\ub294 \ubc29\uc2dd\ub3c4 \ud6a8\uacfc\uc801\uc774\uba70, \uc6b4\ub3d9\ubcc4\ub85c \ube44\ub300\uac00 \uc77c\uc5b4\ub098\ub294 \uc138\ubd80 \ubd80\uc704\uac00 \ub2e4\ub97c \uc218 \uc788\uc74c.<br><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\ubd80\uc704\ubcc4 \ucc28\uc774<\/strong>: \uc77c\ubd80 \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \ub300\ub454\uadfc\uc758&nbsp;<em><mark>\uc911\uac04\ubd80\ubcf4\ub2e4 \ud558\ubd80(Lower)\uc5d0\uc11c \ub354 \ub69c\ub837\ud55c \ube44\ub300 \uc591\uc0c1\uc774 \uad00\ucc30\ub418\uae30\ub3c4 \ud568<\/mark><\/em>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"768\" height=\"768\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1637-1.jpeg\" alt=\"\uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30-\ud799\uc2a4\ub7ec\uc2a4\ud2b8\" class=\"wp-image-352 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1637-1.jpeg 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1637-1-300x300.jpeg 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1637-1-150x150.jpeg 150w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/768;\" \/><figcaption class=\"wp-element-caption\">\uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30-\ud799\uc2a4\ub7ec\uc2a4\ud2b8<\/figcaption><\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%9D%B4_%EA%B2%B0%EA%B3%BC%EA%B0%80_%EC%9A%B0%EB%A6%AC%EC%97%90%EA%B2%8C_%EC%A3%BC%EB%8A%94_%EC%9D%98%EB%AF%B8\"><\/span>\uc774 \uacb0\uacfc\uac00 \uc6b0\ub9ac\uc5d0\uac8c \uc8fc\ub294 \uc758\ubbf8<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\ubaa9\uc801\ubcc4 \ub8e8\ud2f4 \uc124\uacc4<\/strong>: \ub300\ub454\uadfc\ub9cc\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \ubc1c\ub2ec\uc2dc\ud0a4\uace0 \uc2f6\ub2e4\uba74 \ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8\ub97c \uc6b0\uc120\uc21c\uc704\uc5d0 \ub450\uace0, \uc804\ubc18\uc801\uc778 \ud558\uccb4 \ubc1c\ub2ec\uacfc \ubcd1\ud589\ud558\ub824\uba74 \ubc31 \uc2a4\ucffc\ud2b8(\uae4a\uc740 \uac00\ub3d9 \ubc94\uc704)\ub97c \ud3ec\ud568\ud558\ub294 \uac83\uc774 \uc720\ub9ac\ud568.<br><\/li>\n\n\n\n<li><strong>\uc7ac\ud65c \ubc0f \uae30\ub2a5 \ud68c\ubcf5<\/strong>: \uace0\uad00\uc808 \uace8\uad00\uc808\uc5fc \ud658\uc790\ub098 \uc218\uc220 \ud6c4 \ud68c\ubcf5\uae30 \ud658\uc790\uc5d0\uac8c \ub300\ub454\uadfc \ube44\ub300\ub97c \ud0c0\uac9f\ud305\ud558\ub294 \uc7ac\ud65c \ud504\ub85c\uadf8\ub7a8\uc740 \ucd08\uae30 \ubb3c\ub9ac\uc801 \uae30\ub2a5 \ud68c\ubcf5\uc744 \ub3d5\ub294 \uc911\uc694\ud55c \uc804\ub7b5\uc774 \ub420 \uc218 \uc788\uc74c.<br><\/li>\n\n\n\n<li><strong>\uac00\ub3d9 \ubc94\uc704\uc758 \uac1c\uc778\ud654<\/strong>: \uc77c\ub960\uc801\uc778 \u2018\ud480 \uc2a4\ucffc\ud2b8\u2019\ubcf4\ub2e4\ub294 \uac1c\uc778\uc758 \uc720\uc5f0\uc131\uacfc \ud55c\uacc4 \ub0b4\uc5d0\uc11c \ucd5c\ub300 \uac00\ub3d9 \ubc94\uc704\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \ube44\ub300 \uc720\ub3c4\uc5d0 \ub354 \uc911\uc694\ud568.<br><\/li>\n\n\n\n<li><strong>\ud55c\uacc4<\/strong>: \uc5f0\uad6c\ub4e4\ub9c8\ub2e4 \ub300\ub454\uadfc\uc758 \uce21\uc815 \ubd80\uc704\uac00 \ub2ec\ub77c \ud5a5\ud6c4 \uadfc\uc721 \uc804\uccb4 \ubc1c\ub2ec\uc744 \uc704\ud55c \uad6c\uccb4\uc801\uc778 \ubd80\uc704\ubcc4 \uac00\uc774\ub4dc\ub77c\uc778 \ubcf4\uc644\uc774 \ud544\uc694\ud568.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \ub17c\ubb38\uc740 \uc5c9\ub369\uc774 \uadfc\uc721 \ube44\ub300\uac00 \uc5b4\ub290 \ud558\ub098\uc758 &#8216;\ucd5c\uace0\uc758 \uc6b4\ub3d9&#8217;\uc5d0 \uad6d\ud55c\ub418\uc9c0 \uc54a\uace0,&nbsp;<strong>\ub2e4\uc591\ud55c \uae30\uacc4\uc801 \uc790\uadf9\uc758 \uc870\ud569(\uc218\uc9c1 \ubd80\ud558 vs \uc218\ud3c9 \ubd80\ud558)<\/strong>\uc744 \ud1b5\ud574 \ucd5c\uc801\ud654\ub420 \uc218 \uc788\uc74c\uc744 \uc2dc\uc0ac\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ubc31 \uc2a4\ucffc\ud2b8\ub294 \uadfc\uc721\uc774 \uae38\uac8c \ub298\uc5b4\ub0ac\uc744 \ub54c(\uc815\uc810 \uc2e0\uc7a5 \uc0c1\ud0dc) \uac00\uc7a5 \ud070 \uae30\uacc4\uc801 \uc7a5\ub825\uc744 \ubc1b\ub294 \uc218\uc9c1\uc801 \ubd80\ud558 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8\ub294 \uadfc\uc721\uc774 \uc644\uc804\ud788 \uc950\uc5b4\uc9dc\uc84c\uc744 \ub54c(\ucd5c\ub300 \uc218\ucd95 \uc0c1\ud0dc) \uac00\uc7a5 \uac15\ud55c \uc790\uadf9\uc744 \ubc1b\ub294 \uc218\ud3c9\uc801 \ubd80\ud558 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \ub450 \uac00\uc9c0 \uc11c\ub85c \ub2e4\ub978 \ud574\ubd80\ud559\uc801 \uc790\uadf9\uc774 \ud569\uccd0\uc9c8 \ub54c \ube44\ub85c\uc18c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ube48\ud2c8\uc5c6\uc774 \ubc1c\ub2ec\ud558\uac8c \ub429\ub2c8\ub2e4. \ub2e4\ub9cc, \uc774 \uc644\ubcbd\ud574 \ubcf4\uc774\ub294 \uc774\ub860\uc744 \ud604\uc2e4\uc5d0 \uc801\uc6a9\ud558\uae30 \uc704\ud574\uc11c\ub294 \uc6b0\ub9ac\uac00 \uac04\uacfc\ud574\uc11c\ub294 \uc548 \ub420 \uce58\uba85\uc801\uc778 \ud604\ub300\uc778\uc758 \ud55c\uacc4\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"559\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1638-1024x559.png\" alt=\"\uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30-\ub300\ub454\uadfc\" class=\"wp-image-353 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1638-1024x559.png 1024w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1638-300x164.png 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1638-768x419.png 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1638.png 1408w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/559;\" \/><figcaption class=\"wp-element-caption\">\uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30-\ub300\ub454\uadfc<\/figcaption><\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%9A%A8_%EC%B2%AB_%EB%B2%88%EC%A7%B8_%EB%AC%B8%EC%A0%9C_%EA%B5%B3%EC%96%B4%EB%B2%84%EB%A6%B0_%EA%B3%A0%EA%B4%80%EC%A0%88%EA%B3%BC_%E2%80%98%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D\"><\/span>\ud83d\udea8 \uccab \ubc88\uc9f8 \ubb38\uc81c: \uad73\uc5b4\ubc84\ub9b0 \uace0\uad00\uc808\uacfc &#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d&#8217;<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\ub300\ubd80\ubd84\uc758 \ud604\ub300\uc778\uc740 \uc624\ub79c \uc2dc\uac04 \uc758\uc790\uc5d0 \uc549\uc544 \uc0dd\ud65c\ud558\ub294 &#8216;\uc88c\uc2dd \uc0dd\ud65c \ud328\ud134&#8217;\uc744 \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub85c \uc778\ud574 \uace0\uad00\uc808 \uc55e\ucabd\uc758 \uc7a5\uc694\uadfc\uacfc \ub300\ud1f4\uc9c1\uadfc\uc740 \ube44\uc815\uc0c1\uc801\uc73c\ub85c \ub2e8\ucd95\ub418\uace0, \ubc18\ub300\ub85c \ub4a4\ucabd\uc758 \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ub298\uc5b4\ub09c \ucc44 \uc7a0\ub4e4\uc5b4 \ubc84\ub9ac\ub294\u00a0<strong>&#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia)&#8217;<\/strong>\uc744 \uacaa\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-wellness-builder wp-block-embed-wellness-builder\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"fLK6LsEiw2\"><a href=\"https:\/\/wellnessbuilder2026.com\/?p=375\">\ub2f9\uc2e0\uc758 \uc5c9\ub369\uc774\ub294 \uc548\ub155\ud558\uc2ed\ub2c8\uae4c? \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia) \ud0c0\ud30c\ud558\ub294 3\ub2e8\uacc4 \ub9ac\uc14b \ub8e8\ud2f4<\/a><\/blockquote><iframe class=\"wp-embedded-content lazyload\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"\u201c\ub2f9\uc2e0\uc758 \uc5c9\ub369\uc774\ub294 \uc548\ub155\ud558\uc2ed\ub2c8\uae4c? \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia) \ud0c0\ud30c\ud558\ub294 3\ub2e8\uacc4 \ub9ac\uc14b \ub8e8\ud2f4\u201d \u2014 Wellness builder\" data-src=\"https:\/\/wellnessbuilder2026.com\/?p=375&amp;embed=true#?secret=p2GWZvqsJQ#?secret=fLK6LsEiw2\" data-secret=\"fLK6LsEiw2\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\uc791\uc815 \ubc14\ubca8\uc744 \uc9ca\uc5b4\uc9c0\uace0 \uc2a4\ucffc\ud2b8\ub97c \ud558\uac70\ub098 \ubb34\uac70\uc6b4 \uc911\ub7c9\uc73c\ub85c \ud799\uc2a4\ub7ec\uc2a4\ud2b8\ub97c \uc9c4\ud589\ud558\uba74 \uc5b4\ub5bb\uac8c \ub420\uae4c\uc694? \uace0\uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\uac00 \ub098\uc624\uc9c0 \uc54a\uc544 \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \uaebe\uc774\uac70\ub098 \ubb34\ub98e\uc774 \uc548\uc73c\ub85c \ub9d0\ub9ac\uba70, \uc5c9\ub369\uc774\uac00 \uc544\ub2cc \ud5c8\ub9ac\uc640 \ud5c8\ubc85\uc9c0 \uc55e\ucabd \uadfc\uc721\uc774 \ubaa8\ub4e0 \ubd80\ud558\ub97c \ube8f\uc5b4\uac00\uac8c \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc989, \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\uace0 \ubd80\uc0c1\uc744 \ubc29\uc9c0\ud558\uae30 \uc704\ud574\uc11c\ub294 \ubcf8 \uc6b4\ub3d9\uc5d0 \ub4e4\uc5b4\uac00\uae30 \uc804, \uc644\uc804\ud55c \uac00\ub3d9 \ubc94\uc704\ub97c \ub9cc\ub4e4\uc5b4\ub0b4\uace0 \uc5c9\ub369\uc774 \uc2e0\uacbd\uc744 \uae68\uc6b0\ub294 \u2018\uc120\ud589 \ubaa8\ube4c\ub9ac\ud2f0 \ud504\ub85c\uadf8\ub7a8\u2019\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">\ud83d\udee0 \uc6b4\ub3d9 \uc804 10\ubd84 \uc5c9\ub369\uc774 \ud65c\uc131\ud654 \uc120\ud589 \ub8e8\ud2f4<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">1. \uc7a5\uc694\uadfc \ubc0f \uace0\uad00\uc808 \uad74\uace1\uadfc \uc2a4\ud2b8\ub808\uce6d (\ub7f0\uc9c0 \uc790\uc138): \ub2e8\ucd95\ub41c \uc55e\ucabd \uace0\uad00\uc808\uc744 \ub298\ub824\uc8fc\uc5b4 \uc2a4\ucffc\ud2b8 \uc2dc \uace8\ubc18\uc774 \uc790\uc720\ub86d\uac8c \uc6c0\uc9c1\uc774\ub3c4\ub85d \ub9cc\ub4ed\ub2c8\ub2e4. (\uc591\uce21 \uac01 30\ucd08)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. \ud3fc\ub864\ub7ec\ub97c \uc774\uc6a9\ud55c \ub454\uadfc \ubc0f \uc774\uc0c1\uadfc \uc774\uc644: \uad73\uc5b4 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uadfc\ub9c9\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud480\uc5b4\uc8fc\uc5b4 \ud608\ub958\ub7c9\uc744 \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4. (\uc591\uce21 \uac01 1\ubd84)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. \ub9e8\ubab8 \ud799 \ube0c\ub9bf\uc9c0 (\uc815\uc801 \uc218\ucd95): \ubc14\ubca8\uc744 \uc5b9\uae30 \uc804, \ub9e8\ubab8\uc73c\ub85c \ud799 \ube0c\ub9bf\uc9c0\ub97c \uc218\ud589\ud558\uba70 \uc815\uc810\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c 3\ucd08\uac04 \uac15\ud558\uac8c \uc950\uc5b4\uc9dc \uadfc\uc2e0\uacbd\uc744 \ud65c\uc131\ud654\ud569\ub2c8\ub2e4. (15\ud68c, 2\uc138\ud2b8)<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%A7%A9_%EB%91%90_%EB%B2%88%EC%A7%B8_%EB%AC%B8%EC%A0%9C_%EB%8C%80%EB%91%94%EA%B7%BC_%ED%95%98%EB%B6%80%EB%A7%8C%EC%9C%BC%EB%A1%9C%EB%8A%94_%EB%B6%80%EC%A1%B1%ED%95%98%EB%8B%A4_%EC%83%81%C2%B7%EC%A4%91%EB%B6%80_%EB%B3%B4%EA%B0%95%EC%9D%98_%ED%95%84%EC%9A%94%EC%84%B1\"><\/span>\ud83e\udde9 \ub450 \ubc88\uc9f8 \ubb38\uc81c: \ub300\ub454\uadfc \ud558\ubd80\ub9cc\uc73c\ub85c\ub294 \ubd80\uc871\ud558\ub2e4 (\uc0c1\u00b7\uc911\ubd80 \ubcf4\uac15\uc758 \ud544\uc694\uc131)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\ubcf8 \uc5f0\uad6c \uacb0\uacfc\ub97c \uc0b4\ud3b4\ubcf4\uba74 \ud799\uc2a4\ub7ec\uc2a4\ud2b8\uc640 \uc2a4\ucffc\ud2b8\ub294 \uc8fc\ub85c \ub300\ub454\uadfc\uc758 &#8216;\ud558\ubd80(Lower)&#8217; \uc601\uc5ed\uc5d0 \ube44\ub300 \uc591\uc0c1\uc774 \uc9d1\uc911\ub418\ub294 \uacbd\ud5a5\uc744 \ubcf4\uc600\uc2b5\ub2c8\ub2e4. \uc774\ub294 \uc6b0\ub9ac\uac00 \ud754\ud788 \uc6d0\ud558\ub294 \uccad\ubc14\uc9c0 \ud54f\uc744 \uc0b4\ub824\uc8fc\ub294 &#8216;\uc717 \uc5c9\ub369\uc774(\uc0c1\ubd80)&#8217;\uc640 \ubcfc\ub968\uac10 \uc788\ub294 \uace8\ubc18 \ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 &#8216;\uce21\uba74 \uc5c9\ub369\uc774(\uc911\ub454\uadfc)&#8217;\ub97c \ucc44\uc6b0\uae30\uc5d0\ub294 \uc774 \ub450 \uc6b4\ub3d9\ub9cc\uc73c\ub85c\ub294 \ubb34\uc870\uac74\uc801\uc778 \uc815\ub2f5\uc774 \ub420 \uc218 \uc5c6\uc74c\uc744 \ubc18\uc99d\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc785\uccb4\uc801\uc774\uace0 \uc804\ubc18\uc801\uc778 \uc5c9\ub369\uc774 \uc0ac\uc774\uc988\uc640 \ubcfc\ub968\uc744 \uc644\uc131\ud558\uae30 \uc704\ud574\uc11c\ub294 \uace0\uad00\uc808\uc774 \uc6c0\uc9c1\uc774\ub294 \ub2e4\uc591\ud55c \ubc29\ud5a5(\uad74\uace1, \uc2e0\uc804, \ub0b4\uc804, \uc678\uc804, \ub0b4\ud68c\uc804, \uc678\ud68c\uc804)\uc744 \ubaa8\ub450 \uace0\ub824\ud574\uc57c \ud569\ub2c8\ub2e4. \ub610\ud55c \ubc1c\uc774 \uc9c0\uba74\uc5d0 \uace0\uc815\ub41c \ub2eb\ud78c \uc0ac\uc2ac \uc6b4\ub3d9(Closed Kinetic Chain, \uc2a4\ucffc\ud2b8)\ubfd0\ub9cc \uc544\ub2c8\ub77c \ubc1c\uc774 \uc790\uc720\ub86d\uac8c \uc6c0\uc9c1\uc774\ub294 \uc5f4\ub9b0 \uc0ac\uc2ac \uc6b4\ub3d9(Open Kinetic Chain), \uadf8\ub9ac\uace0 \uc2e0\uccb4\ub97c \uc9c0\ud0f1\ud558\ub294 \uadfc\ub9c9\uc801 \uce21\uba74\uae4c\uc9c0 \uc785\uccb4\uc801\uc73c\ub85c \uace0\ub824\ud558\uc5ec \ud504\ub85c\uadf8\ub7a8\uc744 \uacc4\ud68d\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">\ud83c\udfaf \ub300\ub454\uadfc \uc0c1\ubd80 \ubc0f \uc911\ub454\uadfc \ubc1c\ub2ec\uc744 \uc704\ud55c \ubcf4\uac15 \uc6b4\ub3d9 \ucd94\ucc9c<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988 (Side Leg Raise) \ub610\ub294 \ubc34\ub4dc \uc5b4\ube0c\ub355\uc158: \uace0\uad00\uc808\uc758 &#8216;\uc678\uc804(Abduction)&#8217; \uae30\ub2a5\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc911\ub454\uadfc\uacfc \ub300\ub454\uadfc \uc0c1\ubd80\ub97c \uac15\ud558\uac8c \ud0c0\uac9f\ud305\ud569\ub2c8\ub2e4. \uc2b9\ub9c8\uc0b4 \ubd80\uc704\ub97c \uc815\ub9ac\ud558\uace0 \uace8\ubc18\uc758 \uc88c\uc6b0 \uc548\uc815\uc131\uc744 \uc7a1\uc544\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ud074\ub7a8\uc258 (Clamshell): \uace0\uad00\uc808\uc758 &#8216;\uc678\ud68c\uc804(External Rotation)&#8217; \uae30\ub2a5\uc744 \ud65c\uc131\ud654\ud558\uc5ec \uae4a\uc219\ud55c \uacf3\uc758 \uc2ec\ubd80 \uc678\ud68c\uc804\uadfc\uacfc \uc911\ub454\uadfc \ud6c4\ubd80 \uc12c\uc720\ub97c \uc790\uadf9\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ucf00\uc774\ube14 \ud0a5\ubc31 (Cable Kickback): \ub2e4\ub9ac\ub97c \ub4a4\ucabd \ub300\uac01\uc120 \ubc29\ud5a5\uc73c\ub85c \ucc28\uc62c\ub9bc\uc73c\ub85c\uc368 \ub300\ub454\uadfc \uc0c1\ubd80 \uc12c\uc720\uc758 \uacb0\uc744 \ub530\ub77c \uc218\ucd95\uac10\uc744 \uadf9\ub300\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2696\ufe0f \uacb0\ub860: \ub098\uc5d0\uac8c \ub9de\ub294 \uc5c9\ub369\uc774 \uc804\ub7b5 \ucc3e\uae30<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b0\ub9ac\ub294 \ud574\ubd80\ud559 \uad50\uacfc\uc11c \uc18d\uc5d0\uc11c \ubaa8\ub450 \ube44\uc2b7\ud55c \uad6c\uc870\ub97c \ubcf4\uace0 \ubc30\uc6b0\uc9c0\ub9cc, \uc2e4\uc804\uc5d0\uc11c \ub9cc\ub098\ub294 \uc778\uac04\uc758 \ubab8\uc740 \uc800\ub9c8\ub2e4 \uc644\uc804\ud788 \ub2e4\ub978 \uc131\ud5a5\uacfc \ud788\uc2a4\ud1a0\ub9ac\ub97c \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c&nbsp;<strong>&#8216;\uac1c\uc778\uc131(Individuality)&#8217;<\/strong>&nbsp;\uc744 \uc774\ud574\ud558\ub294 \uac83\uc774 \ubaa8\ub4e0 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc758 \uc2dc\uc791\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5b4\ub5a4 \uc0ac\ub78c\uc740 \uc120\ucc9c\uc801\uc73c\ub85c \ube44\uad6c\uc21c(\uace8\ubc18 \uad00\uc808 \uc18c\ucf13)\uc758 \uae4a\uc774\uac00 \uae4a\uc5b4 \uc2a4\ucffc\ud2b8 \uac01\ub3c4\uac00 \uc798 \uc548 \ub098\uc62c \uc218 \uc788\uace0, \uc5b4\ub5a4 \uc0ac\ub78c\uc740 \uc624\ub79c \uc88c\uc2dd \uc0dd\ud65c\ub85c \uace8\ubc18\uc774 \uc804\ubc29\uacbd\uc0ac\ub418\uc5b4 \ud799\uc2a4\ub7ec\uc2a4\ud2b8 \ub54c \uc790\uadf9\uc744 \ub354 \uc798 \ub290\ub084 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \uace8\uaca9\uc801\uc778 \ucc28\uc774\ubfd0\ub9cc \uc544\ub2c8\ub77c \ub77c\uc774\ud504 \uc2a4\ud0c0\uc77c\uc5d0\uc11c \uc624\ub294 \uc2b5\uad00\uc801\uc778 \uc790\uc138, \uac78\uc74c\uac78\uc774, \uc6c0\uc9c1\uc784 \ud328\ud134\uc774 \ubaa8\ub450 \uacb0\ud569\ud558\uc5ec \uc9c0\uae08\uc758 \ubab8\uc744 \ub9cc\ub4e0 \uac83\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub530\ub77c\uc11c \uace0\uad00\uc808\uc5d0 \ub300\ud55c \uacfc\ud559\uc801 \uc774\ud574\uc640 \ub354\ubd88\uc5b4, &#8216;\ud604\uc7ac \ub098\uc758 \ubab8 \uc0c1\ud0dc&#8217;\uc5d0 \ub300\ud55c \uc774\ud574\ub97c \ub192\uc774\ub294 \uac83\uc774 \ubb34\uc5c7\ubcf4\ub2e4 \uc911\uc694\ud569\ub2c8\ub2e4. \ubb34\uc791\uc815 \ub0a8\ub4e4\uc774 \uc88b\ub2e4\ub294 \ud558\ub098\uc758 \uc6b4\ub3d9 \ub9f9\uc2e0\ud558\uae30\ubcf4\ub2e4\ub294, \uc624\ub298 \uc18c\uac1c\ud574 \ub4dc\ub9b0 \uac80\uc99d\ub41c \uc5f0\uad6c \uacb0\uacfc\ub97c \uc601\ub9ac\ud558\uac8c \ucc38\uace0\ud558\uc5ec \ub098\ub9cc\uc758 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \ub9de\ucda4 \uc804\ub7b5\uc744 \uc138\uc6cc\ubcf4\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \uc804\ub7b5\uc740 \uc5ec\ub7ec\ubd84\uc758 \uc2e0\uccb4 \uc131\ud5a5\uacfc \uae30\ub2a5\uc801 \uce21\uba74\uc744 \uace0\ub824\ud560 \ub54c \ube44\ub85c\uc18c \ub2e4\uc591\ud574\uc9c0\uace0 \uc644\ubcbd\ud574\uc9d1\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%A4%93%EB%8B%A4%EC%9D%8C_%EC%8B%9C%EB%A6%AC%EC%A6%88_%EC%98%88%EA%B3%A0\"><\/span>\ud83e\udd13\ub2e4\uc74c \uc2dc\ub9ac\uc988 \uc608\uace0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774\ubc88 \uae00\uc5d0\uc11c\ub294 \ub300\ub454\uadfc \ube44\ub300\uc758 \uacfc\ud559\uc801 \uc0ac\uc2e4\uc744 \uc9da\uc5b4\ubcf4\uc558\uc2b5\ub2c8\ub2e4. \uc774\ud6c4 \ud3ec\uc2a4\ud305\uc5d0\uc11c\ub294 \uace0\uad00\uc808\uc758 \uc774\ud574\ub3c4\ub97c \ud55c \ucc28\uc6d0 \ub354 \ub192\uc77c \uc218 \uc788\ub294 \uc815\ubc00 \ud574\ubd80\ud559 \ubd84\uc11d\uacfc, \uc55e\uc11c \ub9d0\uc500\ub4dc\ub9b0 \uad73\uc740 \uace0\uad00\uc808\uc744 \uc644\ubcbd\ud558\uac8c \uc5f4\uc5b4\uc8fc\ub294 \ub2e8\uacc4\ubcc4 \uae30\ub2a5 \ud5a5\uc0c1 \ud504\ub85c\uadf8\ub7a8 \uc804\ub7b5\uc744 \uac1c\uc778\uc801\uc778 \uc2e4\uc804 \ud301\uacfc \ud568\uaed8 \uae4a\uc774 \uc788\uac8c \ub2e4\ub904\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\ub97c \uadf9\ub300\ud654\ud560 \uc218 \uc788\ub294 <a href=\"https:\/\/wellnessbuilder2026.com\/?p=146\">\u2018\ub3c5\uc11c\ud558\ub294 \uac74\uac15\ube4c\ub354\u2019\uc758 \ubb38\uc744 \uc5fd\ub2c8\ub2e4.<\/a> \ub2e4\uc74c \ud3b8\ub3c4 \uae30\ub300\ud574 \uc8fc\uc138\uc694!<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc38\uace0\ubb38\ud5cc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/wellnessbuilder2026.com\/?p=375\">\ub2f9\uc2e0\uc758 \uc5c9\ub369\uc774\ub294 \uc548\ub155\ud558\uc2ed\ub2c8\uae4c? \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia) \ud0c0\ud30c\ud558\ub294 3\ub2e8\uacc4 \ub9ac\uc14b \ub8e8\ud2f4<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krause Neto W, Krause TLV and Gama EF (2025) The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis. Front. Physiol. 16:(tel:1542334). doi: 10.3389\/fphys.2025.1542334<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/doi.org\/10.3389\/fphys.2025.1542334\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.3389\/fphys.2025.1542334<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc65c \uc6b0\ub9ac\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30\uc5d0 \uc8fc\ubaa9\ud558\ub294\uac00? \ucd5c\uadfc \ub0a8\ub140\ub97c \ubd88\ubb38\ud558\uace0 &#8216;\ud53c\ud2b8\ub2c8\uc2a4&#8217;\uc758 \uac00\uc7a5 \ub728\uac70\uc6b4 \ud654\ub450\ub97c \ud558\ub098\ub9cc \uaf3d\uc73c\ub77c\uba74 \ub2e8\uc5f0 \uc5c9\ub369\uc774(Glute) \uadfc\uc721 \ud0a4\uc6b0\uae30\uc77c \uac83\uc785\ub2c8\ub2e4. \uacfc\uac70\uc5d0\ub294 \ub2e8\uc21c\ud788 \uc2ec\ubbf8\uc801\uc778 \uc544\ub984\ub2e4\uc6c0\uc744 \uc704\ud55c \uc120\ud0dd\uc774\uc5c8\ub2e4\uba74, \ud604\ub300\uc5d0 \uc774\ub974\ub7ec\uc11c\ub294 \ucc99\ucd94\uc640 \ubb34\ub98e\uc744 \ubcf4\ud638\ud558\uace0 \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5\uc744 \ub04c\uc5b4\uc62c\ub9ac\uae30 \uc704\ud55c \u2018\uc0dd\uc874 \uadfc\uc721\u2019\uc73c\ub85c \ub300\uc811\ubc1b\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc758 \ub300\uba85\uc0ac\ub85c \ubd88\ub9ac\ub294 \ub450 \uac00\uc9c0 \uac70\ub300\ud55c \uc0b0\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\ub85c&nbsp;&#8216;\ubc31 \uc2a4\ucffc\ud2b8(Back Squat)&#8217;&nbsp;\uc640&nbsp;&#8216;\ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8(Barbell Hip Thrust)&#8217;&nbsp;\uc785\ub2c8\ub2e4. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":337,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_import_markdown_pro_load_document_selector":0,"_import_markdown_pro_submit_text_textarea":"","footnotes":""},"categories":[9],"tags":[11,41,43,42,39,37,38],"class_list":["post-351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-wellnessbuilder","tag-glute","tag-hip-thrust","tag-squat","tag-39","tag-37","tag-38"],"_links":{"self":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts\/351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=351"}],"version-history":[{"count":4,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts\/351\/revisions"}],"predecessor-version":[{"id":393,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts\/351\/revisions\/393"}],"wp:attachment":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}