{"id":1714,"date":"2026-03-30T21:49:15","date_gmt":"2026-03-30T12:49:15","guid":{"rendered":"https:\/\/spinenews.co.kr\/?p=1714"},"modified":"2026-03-30T21:49:15","modified_gmt":"2026-03-30T12:49:15","slug":"%ec%a0%9c%eb%8b%88-%ec%96%b4%ea%b9%a8-%ec%9a%b4%eb%8f%99%ec%9c%bc%eb%a1%9c-%eb%a7%8c%eb%93%a4-%ec%88%98-%ec%9e%88%ec%9d%84%ea%b9%8c","status":"publish","type":"post","link":"https:\/\/spinenews.co.kr\/?p=1714","title":{"rendered":"\uc81c\ub2c8 \uc5b4\uae68, \uc6b4\ub3d9\uc73c\ub85c \ub9cc\ub4e4 \uc218 \uc788\uc744\uae4c?"},"content":{"rendered":"

\uad11\ud765\ucc3d \ud544\ub77c\ud14c\uc2a4\uac00 \uc54c\ub824\uc8fc\ub294 \uc0c1\uccb4 \ub8e8\ud2f4<\/h2>\n
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\"https:\/\/cdn.shopify.com\/s\/files\/1\/0547\/0486\/5477\/files\/dumbbell-shrug_480x480.gif?v=1701426774\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/assets.clevelandclinic.org\/transform\/c901c982-6e81-4d10-b38f-76ec1e972250\/dumbbell-row-2196834698\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/cdn.mos.cms.futurecdn.net\/LsqTqWvgpqXaCtdJoryCWn.jpg\"<\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\uc77c\uc790 \uc5b4\uae68, \ub9e4\ub048\ud55c \uc2b9\ubaa8\uadfc \ub77c\uc778.
\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \u201c\ud0c0\uace0\ub098\uc57c \ub41c\ub2e4\u201d\uace0 \uc0dd\uac01\ud558\uc9c0\ub9cc, \uc804\ubb38\uac00\ub4e4\uc740 \uc6b4\ub3d9\uc73c\ub85c \ucda9\ubd84\ud788 \uac1c\uc120 \uac00\ub2a5\ud558\ub2e4<\/strong>\uace0 \ub9d0\ud55c\ub2e4.<\/p>\n

\uad11\ud765\ucc3d\uc5d0\uc11c \ud544\ub77c\ud14c\uc2a4 \uc218\uc5c5\uc744 \uc6b4\uc601 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4<\/span><\/span>**\ub294
\u201c\uc5b4\uae68 \ub77c\uc778\uc740 \ub2e8\uc21c\ud788 \uc5b4\uae68 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub77c \ub4f1\uacfc \ucf54\uc5b4\uae4c\uc9c0 \ud568\uaed8 \ub9cc\ub4e4\uc5b4\uc57c \uc644\uc131\ub41c\ub2e4\u201d\uace0 \uc124\uba85\ud558\uba70 \uc0c1\uccb4 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud588\ub2e4.<\/p>\n

\u25a0 \uc81c\ub2c8 \uc5b4\uae68\uc758 \ud575\uc2ec \ud3ec\uc778\ud2b8<\/h2>\n

\u2714 \uc2b9\ubaa8\uadfc \uacfc\uae34\uc7a5 X \u2192 \uade0\ud615 \uc7a1\ud78c \ud65c\uc131\ud654
\u2714 \ub4f1 + \uc5b4\uae68 + \ucf54\uc5b4 \ud611\uc751
\u2714 \uc790\uc138 \uc815\ub82c \uc720\uc9c0<\/p>\n

\ud83d\udc49 \ub2e8\uc21c\ud788 \u2018\uc5b4\uae68\ub9cc\u2019 \ud0a4\uc6b0\ub294 \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \uc5ed\ud6a8\uacfc<\/p>\n

\u2460 \uc288\ub7ec\uadf8 (Shrug)<\/h2>\n

\ud6a8\uacfc:<\/strong> \uc0c1\ubd80 \uc2b9\ubaa8\uadfc \uc815\ub9ac<\/p>\n

    \n
  • \ub364\ubca8 6~10kg \uc591\uc190\uc5d0 \ub4e4\uae30<\/li>\n
  • \uc5b4\uae68\ub97c \uadc0 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub838\ub2e4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\uae30<\/li>\n
  • \ubaa9\uc740 \uae38\uac8c \uc720\uc9c0<\/li>\n<\/ul>\n

    \ud83d\udc49 \ud3ec\uc778\ud2b8<\/p>\n

      \n
    • \ud22d \ub5a8\uc5b4\ub728\ub9ac\uc9c0 \ub9d0\uace0 \ucc9c\ucc9c\ud788 \ucee8\ud2b8\ub864<\/li>\n
    • \uc2b9\ubaa8\uadfc\uc744 \u2018\uc218\ucd95 + \uc774\uc644\u2019 \ub290\ub08c\uc73c\ub85c \uc0ac\uc6a9<\/li>\n<\/ul>\n

      \u2714 \uc624\ud574 \ubc14\ub85c\uc7a1\uae30
      \ud83d\udc49 \uc2b9\ubaa8\uadfc\uc740 \uc57d\ud574\uc11c \ucc98\uc9c8 \ub54c \ub354 \ub3c4\ub4dc\ub77c\uc838 \ubcf4\uc778\ub2e4<\/p>\n

      \u2461 \ub85c\uc6b0 (Row)<\/h2>\n

      \ud6a8\uacfc:<\/strong> \ub4f1 + \uc5b4\uae68 \ub77c\uc778 \uc815\ub9ac<\/p>\n

        \n
      • \uac00\uc2b4\uc744 \uc5f4\uace0 \ucf54\uc5b4 \ud798 \uc720\uc9c0<\/li>\n
      • \ud314\uafc8\uce58\ub97c \uc606\uad6c\ub9ac\ub85c \ub2f9\uae30\uba70 \ub4f1 \uc218\ucd95<\/li>\n
      • \ub0a0\uac1c\ubf08\ub97c \ubaa8\uc558\ub2e4\uac00 \ucc9c\ucc9c\ud788 \ud480\uae30<\/li>\n<\/ul>\n

        \ud83d\udc49 \ud3ec\uc778\ud2b8<\/p>\n

          \n
        • \ud314\uc774 \uc544\ub2c8\ub77c \u2018\ub4f1\u2019\uc73c\ub85c \ub2f9\uae30\uae30<\/li>\n
        • \uacac\uac11\uace8 \uc6c0\uc9c1\uc784 \uc778\uc9c0<\/li>\n<\/ul>\n

          \u2714 \uc5b4\uae68\ub77c\uc778 = \ub4f1\uc6b4\ub3d9 \ud544\uc218<\/p>\n

          \u2462 \uc204\ub354 \ud504\ub808\uc2a4 (Shoulder Press)<\/h2>\n

          \ud6a8\uacfc:<\/strong> \uc5b4\uae68 \uc804\uba74 + \uce21\uba74 \uac15\ud654<\/p>\n

            \n
          • \ud5c8\ub9ac \uaebe\uc774\uc9c0 \uc54a\uac8c \ucf54\uc5b4 \uc720\uc9c0<\/li>\n
          • \ud314\uc744 \uc704\ub85c \uc218\uc9c1 \ubc00\uae30<\/li>\n
          • \uc5b4\uae68\uac00 \uc73c\uc4f1 \uc62c\ub77c\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758<\/li>\n<\/ul>\n

            \ud83d\udc49 \ud3ec\uc778\ud2b8<\/p>\n

              \n
            • \uc5b4\uae68\ub294 \uace0\uc815, \ud314\ub9cc \uc6c0\uc9c1\uc774\uae30<\/li>\n
            • \ubaa9 \ud798 \ube7c\uace0 \uc9c4\ud589<\/li>\n<\/ul>\n

              \u2463 \uc0ac\uc774\ub4dc \ub808\ud130\ub7f4 \ub808\uc774\uc988<\/h2>\n

              \ud6a8\uacfc:<\/strong> \uc5b4\uae68 \uce21\uba74 \ub77c\uc778 \ud615\uc131<\/p>\n

                \n
              • 2~3kg \ub364\ubca8 \ub4e4\uace0 \uc591\uc606\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub9ac\uae30<\/li>\n
              • \ud314\uafc8\uce58 \uc0b4\uc9dd \uad6c\ubd80\ub9b0 \uc0c1\ud0dc \uc720\uc9c0<\/li>\n
              • \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0\ub9cc \uc62c\ub9ac\uae30<\/li>\n<\/ul>\n

                \ud83d\udc49 \ud3ec\uc778\ud2b8<\/p>\n

                  \n
                • \ub358\uc9c0\ub4ef \uc62c\ub9ac\uace0, \ucc9c\ucc9c\ud788 \ub0b4\ub9ac\uae30<\/li>\n
                • \uc644\uc804\ud788 \ub0b4\ub824\ub193\uc9c0 \uc54a\uace0 \uae34\uc7a5 \uc720\uc9c0<\/li>\n<\/ul>\n

                  \u25a0 \ub8e8\ud2f4 \ucd94\ucc9c<\/h2>\n
                    \n
                  • 2~3\uc138\ud2b8<\/li>\n
                  • \uc8fc 2~3\ud68c \uc9c4\ud589<\/li>\n<\/ul>\n

                    \ud83d\udc49 \uafb8\uc900\ud568\uc774 \ub77c\uc778\uc744 \ub9cc\ub4e0\ub2e4<\/p>\n

                    \u25a0 \uacb0\ub860: \u201c\uc5b4\uae68\ub294 \ud63c\uc790 \ub9cc\ub4e4\uc5b4\uc9c0\uc9c0 \uc54a\ub294\ub2e4\u201d<\/h2>\n

                    \uc804\ubb38\uac00\ub4e4\uc740
                    \u201c\uc608\uc05c \uc5b4\uae68\ub294 \ub2e8\uc21c \uc5b4\uae68 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub77c
                    \ub4f1, \ucf54\uc5b4, \uc790\uc138\uae4c\uc9c0 \ud568\uaed8 \ub9cc\ub4e4\uc5b4\uc57c \uc644\uc131\ub41c\ub2e4\u201d\uace0 \uac15\uc870\ud55c\ub2e4.<\/p>\n

                    \ud0c0\uace0\ub098\ub294 \uac83\ub3c4 \uc911\uc694\ud558\uc9c0\ub9cc,
                    \ud83d\udc49 \ub9cc\ub4dc\ub294 \uac83\ub3c4 \ucda9\ubd84\ud788 \uac00\ub2a5\ud558\ub2e4.<\/p>\n

                    \uc624\ub298\ubd80\ud130 \uafb8\uc900\ud788, \uc815\ud655\ud558\uac8c.
                    \uac70\uc6b8 \uc18d \uc5b4\uae68 \ub77c\uc778\uc774 \ub2ec\ub77c\uc9c8 \ub0a0\uc774 \uc628\ub2e4. \ud83d\udcaa<\/p>\n","protected":false},"excerpt":{"rendered":"

                    \uad11\ud765\ucc3d \ud544\ub77c\ud14c\uc2a4\uac00 \uc54c\ub824\uc8fc\ub294 \uc0c1\uccb4 \ub8e8\ud2f4 \uc77c\uc790 \uc5b4\uae68, \ub9e4\ub048\ud55c \uc2b9\ubaa8\uadfc \ub77c\uc778.\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \u201c\ud0c0\uace0\ub098\uc57c \ub41c\ub2e4\u201d\uace0 \uc0dd\uac01\ud558\uc9c0\ub9cc, \uc804\ubb38\uac00\ub4e4\uc740 \uc6b4\ub3d9\uc73c\ub85c \ucda9\ubd84\ud788 \uac1c\uc120 \uac00\ub2a5\ud558\ub2e4\uace0 \ub9d0\ud55c\ub2e4. \uad11\ud765\ucc3d\uc5d0\uc11c \ud544\ub77c\ud14c\uc2a4 \uc218\uc5c5\uc744 \uc6b4\uc601 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4**\ub294\u201c\uc5b4\uae68 \ub77c\uc778\uc740 \ub2e8\uc21c\ud788 \uc5b4\uae68 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub77c \ub4f1\uacfc \ucf54\uc5b4\uae4c\uc9c0 \ud568\uaed8 \ub9cc\ub4e4\uc5b4\uc57c \uc644\uc131\ub41c\ub2e4\u201d\uace0 \uc124\uba85\ud558\uba70 \uc0c1\uccb4 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud588\ub2e4. \u25a0 \uc81c\ub2c8 \uc5b4\uae68\uc758 \ud575\uc2ec \ud3ec\uc778\ud2b8 \u2714 \uc2b9\ubaa8\uadfc \uacfc\uae34\uc7a5 X \u2192 \uade0\ud615 \uc7a1\ud78c \ud65c\uc131\ud654\u2714 \ub4f1 […]<\/p>\n","protected":false},"author":392,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39,20],"tags":[],"class_list":["post-1714","post","type-post","status-publish","format-standard","hentry","category-3","category-14","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1714","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/392"}],"replies":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1714"}],"version-history":[{"count":1,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1714\/revisions"}],"predecessor-version":[{"id":1715,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1714\/revisions\/1715"}],"wp:attachment":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}