{"id":4086,"date":"2025-12-03T17:08:47","date_gmt":"2025-12-03T08:08:47","guid":{"rendered":"https:\/\/readtrends.com\/ko\/son-ye-jin-back-muscles\/"},"modified":"2025-12-03T17:08:47","modified_gmt":"2025-12-03T08:08:47","slug":"son-ye-jin-back-muscles","status":"publish","type":"post","link":"https:\/\/readtrends.com\/ko\/son-ye-jin-back-muscles\/","title":{"rendered":"\ub204\uad6c \ub4b7\ubaa8\uc2b5\uc77c\uae4c? \u2018\uccad\uc21c\ubbf8 \ub300\ud45c \ubc30\uc6b0\u2019\ub77c\ub294\ub370 &#8211; \ud5ec\uc2a4\uc870\uc120"},"content":{"rendered":"<article>\n<h2>\ud575\uc2ec \uc694\uc57d<\/h2>\n<p>\ubc30\uc6b0 \uc190\uc608\uc9c4(43)\uc774 12\uc6d4 3\uc77c \uc778\uc2a4\ud0c0\uadf8\ub7a8\uc5d0 \ud5ec\uc2a4 \uc601\uc0c1\uc744 \uc62c\ub824 \ud0c4\ud0c4\ud55c \ub4f1 \uadfc\uc721\uc744 \uacf5\uac1c\ud588\ub2e4. \uac8c\uc2dc\ubb3c\uc5d0\ub294 \u2018Crush my workout\u2019\ub77c\ub294 \uc9e7\uc740 \ubb38\uad6c\uc640 \ud568\uaed8 2025\ub144 \uc5f0\ub9d0 \uc548\ubd80 \uc778\uc0ac\uac00 \ub2f4\uacbc\ub2e4. \uc601\uc0c1\uc5d0\uc11c\ub294 \ub7ab \ud480 \ub2e4\uc6b4 \ub3d9\uc791\uc73c\ub85c \uad11\ubc30\uadfc\uc744 \uc911\uc2ec\uc5d0 \ub454 \ub4f1 \uadfc\uc721\uc744 \ub69c\ub837\ud558\uac8c \ub4dc\ub7ec\ub0c8\ub2e4. \uc774 \uac8c\uc2dc\ubb3c\uc740 \uacfc\uac70 \uccad\ub8e1\uc601\ud654\uc0c1\uc5d0\uc11c \ucc29\uc6a9\ud55c \ubc31\ub9ac\uc2a4 \ub4dc\ub808\uc2a4 \uc0ac\uc9c4\uacfc \ub9de\ubb3c\ub824 \ub300\uc911\uc758 \uad00\uc2ec\uc744 \ub04c\uc5c8\ub2e4.<\/p>\n<h2>\ud575\uc2ec \uc0ac\uc2e4<\/h2>\n<ul>\n<li>\uc778\ubb3c\u00b7\uc77c\uc2dc: \ubc30\uc6b0 \uc190\uc608\uc9c4(43), 2025\ub144 12\uc6d4 3\uc77c \uc778\uc2a4\ud0c0\uadf8\ub7a8 \uac8c\uc2dc.<\/li>\n<li>\uac8c\uc2dc \ub0b4\uc6a9: \ucea1\uc158\uc5d0 \uc601\uc5b4 \ubb38\uad6c &#8220;Crush my workout&#8221;(\uc6b4\ub3d9 \uc644\uc804 \uc81c\ub300\ub85c \ud588\ub2e4)\uc640 &#8220;2025\ub144\uc758 \ub05d\uc790\ub77d, \ubaa8\ub450\ub4e4 \ud3c9\uc548\ud558\uc2dc\uae38&#8221;\uc774\ub77c\ub294 \uc778\uc0ac \ud3ec\ud568.<\/li>\n<li>\uc6b4\ub3d9 \uc7a5\uba74: \ud5ec\uc2a4\uc7a5\uc5d0\uc11c \ub7ab \ud480 \ub2e4\uc6b4\uc744 \uc218\ud589\ud558\ub294 \uc601\uc0c1\uc73c\ub85c, \uba38\ub9ac\ub97c \ubb36\uace0 \uc7a5\uac11\uc744 \ucc29\uc6a9\ud55c \ubaa8\uc2b5\uc774 \ud655\uc778\ub428.<\/li>\n<li>\uc6b4\ub3d9 \ubaa9\uc801\uacfc \ubd80\uc704: \ub7ab \ud480 \ub2e4\uc6b4\uc740 \uad11\ubc30\uadfc(\ub4f1\uc758 \ud070 \uc0bc\uac01\ud615 \uadfc\uc721)\uc744 \ud3ec\ud568\ud55c \ub4f1 \uc804\uccb4\ub97c \ub2e8\ub828\ud558\ub294 \ub3d9\uc791\uc774\ub2e4.<\/li>\n<li>\uae30\uc220\uc801 \ud3ec\uc778\ud2b8: \uad8c\uc7a5\ud558\ub294 \uadf8\ub9bd\uc740 \uc5b4\uae68 \ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c, \ub0a0\uac1c\ubf08\ub97c \uc544\ub798\ub85c \uace0\uc815\ud55c \ucc44 \ud314\uc774 \uc544\ub2cc \uad11\ubc30\uadfc \uc218\ucd95\uc744 \uc911\uc2ec\uc73c\ub85c \ub2f9\uae30\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\ub294 \uac83\uc784.<\/li>\n<li>\uad00\ub828 \ud65c\ub3d9: \uc190\uc608\uc9c4\uc740 \uc774\uc804\uc5d0 \uccad\ub8e1\uc601\ud654\uc0c1\uc5d0\uc11c \ub4f1\uc774 \ub4dc\ub7ec\ub098\ub294 \ubc31\ub9ac\uc2a4 \ub4dc\ub808\uc2a4\ub97c \ucc29\uc6a9\ud574 \ud654\uc81c\uac00 \ub41c \ubc14 \uc788\ub2e4.<\/li>\n<li>\uc6b4\ub3d9\uacfc \uac74\uac15 \ub370\uc774\ud130: \ud14c\ub2c8\uc2a4\ub294 \uc2dc\uac04\ub2f9 \uc57d 400~500\u3389\uc758 \uc5f4\ub7c9 \uc18c\ubaa8\uac00 \uac00\ub2a5\ud558\uba70, \ub77c\ucf13 \uc2a4\ud3ec\uce20\ub97c \uaddc\uce59\uc801\uc73c\ub85c \ud55c \uc0ac\ub78c\uc740 \uc77c\ubd80 \uc5f0\uad6c\uc5d0\uc11c \uc2ec\ud608\uad00 \uc9c8\ud658 \uc0ac\ub9dd \uc704\ud5d8\uc774 \ub0ae\uac8c \ub098\ud0c0\ub0ac\ub2e4(\uc5f0\uad6c \uad00\ucc30 \uae30\uac04 9\ub144, \uc57d 56% \ub0ae\uc74c).<\/li>\n<\/ul>\n<h2>\uc0ac\uac74 \ubc30\uacbd<\/h2>\n<p>\uc18c\uc15c\ubbf8\ub514\uc5b4\ub97c \ud1b5\ud55c \uc2a4\ud0c0\uc758 \uc6b4\ub3d9 \uacf5\uac1c\ub294 \ud32c\uce35\uacfc \uc77c\ubc18 \ub300\uc911\uc5d0\uac8c \uc601\ud5a5\uc744 \ubbf8\uce58\uba70, \ucd5c\uadfc \uba87 \ub144\uac04 \uc5f0\uc608\uc778 \uc911\uc2ec\uc758 &#8216;\ud53c\ud2b8\ub2c8\uc2a4 \ubb38\ud654&#8217;\uac00 \ud655\uc0b0\ub410\ub2e4. \ud2b9\ud788 \uc911\uc7a5\ub144\uce35 \uc5ec\ubc30\uc6b0\ub4e4\uc774 \uadfc\ub825\uacfc \uccb4\ud615 \uad00\ub9ac\ub97c \uacf5\uac1c\ud558\uba74\uc11c \uc804\ud1b5\uc801 &#8216;\uccad\uc21c\ubbf8&#8217; \uc774\ubbf8\uc9c0\uc640 \uadfc\uc721\uc131\uc758 \uacf5\uc874\uc774 \ud654\ub450\uac00 \ub418\uace0 \uc788\ub2e4. \uc5c5\uacc4\uc5d0\uc11c\ub294 \uc774\ub7f0 \ubcc0\ud654\uac00 \ud53c\ud2b8\ub2c8\uc2a4 \uc0b0\uc5c5\uc758 \uc11c\ube44\uc2a4\u00b7\uc6a9\ud488 \uc218\uc694\uc5d0 \uc9c1\uc811\uc801\uc778 \uc601\ud5a5\uc744 \uc900\ub2e4\uace0 \ubcf8\ub2e4. \ub3d9\uc2dc\uc5d0 \uc5f0\uc608\uc778\uc758 \uc2e0\uccb4 \ub178\ucd9c \uc7a5\uba74\uc740 \ub300\uc911\uc758 \ubbf8\uc801 \uae30\uc900\uacfc \uac74\uac15 \ub2f4\ub860\uc744 \uc7ac\uad6c\uc131\ud558\ub294 \uacc4\uae30\uac00 \ub41c\ub2e4.<\/p>\n<p>\ud55c\uad6d \uc5f0\uc608\uacc4\ub294 \uacfc\uac70 \uc2dc\uc0c1\uc2dd \uc758\uc0c1\uc774\ub098 \ud654\ubcf4\ub97c \ud1b5\ud574 \uc2e0\uccb4\ubbf8\ub97c \uac15\uc870\ud574\uc654\uace0, \ucd5c\uadfc\uc5d0\ub294 \uc6b4\ub3d9 \ubc29\uc2dd\u00b7\ub8e8\ud2f4\uae4c\uc9c0 \uacf5\uac1c\ub418\ub294 \uc0ac\ub840\uac00 \ub298\uc5c8\ub2e4. \uc774\ub294 \uc18c\uc18d\uc0ac\u00b7\ube0c\ub79c\ub4dc \ud611\uc5c5\uc758 \uc0c8\ub85c\uc6b4 \uae30\ud68c\ub97c \ub9cc\ub4e4\uba70, \ubc30\uc6b0 \ubcf8\uc778\uc758 \uc774\ubbf8\uc9c0 \uad00\ub9ac \uc804\ub7b5\uc73c\ub85c\ub3c4 \uc4f0\uc778\ub2e4. \ubc18\uba74, \uc798\ubabb\ub41c \uc6b4\ub3d9 \uc815\ubcf4\uac00 \ud655\uc0b0\ub420 \uc704\ud5d8\ub3c4 \uc788\uc5b4 \uc804\ubb38\uac00\uc758 \uc9c0\ub3c4 \uc5ec\ubd80\uac00 \uc911\uc694\ud574\uc84c\ub2e4.<\/p>\n<h2>\uc8fc\uc694 \uc0ac\uac74<\/h2>\n<p>12\uc6d4 3\uc77c \uacf5\uac1c\ub41c \uc601\uc0c1\uc758 \uc8fc\uc694 \uc7a5\uba74\uc740 \ub7ab \ud480 \ub2e4\uc6b4 \ub3d9\uc791\uc73c\ub85c, \uce74\uba54\ub77c \uac01\ub3c4\uc640 \uc870\uba85 \uc544\ub798\uc11c \ub4f1 \uadfc\uc721\uc758 \uc724\uacfd\uc774 \ub69c\ub837\ud558\uac8c \ub4dc\ub7ec\ub0ac\ub2e4. \uc190\uc608\uc9c4\uc740 \uc6b4\ub3d9 \uc911 \ud45c\uc815\uacfc \uc790\uc138\uc5d0 \uc9d1\uc911\ud558\ub294 \ubaa8\uc2b5\uc73c\ub85c \ucd2c\uc601\ub3fc \uc804\ubb38\uc801\uc778 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub530\ub974\ub294 \uc778\uc0c1\uc744 \uc92c\ub2e4. \uac8c\uc2dc\ubb3c\uc5d0\ub294 \ubcc4\ub3c4\uc758 \uc6b4\ub3d9 \uc124\uba85\uc740 \uae38\uac8c \uc801\uc9c0 \uc54a\uc558\uc73c\ub098 \uc9e7\uc740 \uc601\uc5b4 \ubb38\uad6c\uc640 \uacc4\uc808 \uc778\uc0ac\uac00 \ud568\uaed8 \uc62c\ub77c\uc654\ub2e4.<\/p>\n<p>\ud574\ub2f9 \uac8c\uc2dc\ubb3c\uc740 \uace7\ubc14\ub85c \uc628\ub77c\uc778 \ucee4\ubba4\ub2c8\ud2f0\uc640 \uc5f0\uc608 \uae30\uc0ac\uc5d0\uc11c \uc7ac\uc804\ub2ec\ub418\uba70, \uacfc\uac70 \uc2dc\uc0c1\uc2dd \uc758\uc0c1 \uc0ac\uc9c4\uacfc \ubcd1\uce58\ub41c \ud615\ud0dc\ub85c \ubcf4\ub3c4\ub418\uc5c8\ub2e4. \ubcf4\ub3c4 \ud750\ub984\uc740 &#8216;\ubc30\uc6b0\uc758 \uadfc\ub825 \uad00\ub9ac&#8217;\uc640 &#8216;\uc774\ubbf8\uc9c0\uc758 \ubcc0\ud654&#8217;\ub97c \uc911\uc2ec\uc73c\ub85c \uc804\uac1c\ub410\ub2e4. \uc77c\ubd80 \ub9e4\uccb4\ub294 \uc6b4\ub3d9\ubc95\uc744 \uc124\uba85\ud558\uac70\ub098 \ub7ab \ud480 \ub2e4\uc6b4\uc758 \ud6a8\uacfc\ub97c \ub367\ubd99\uc5ec \ubcf4\ub3c4\ud588\ub2e4.<\/p>\n<p>\ud604\uc7a5\u00b7\ub2f9\uc2dc \uc0c1\ud669\uc744 \uc885\ud569\ud558\uba74 \uc601\uc0c1\uc740 \uac1c\uc778\uc758 \uc6b4\ub3d9 \uae30\ub85d \uacf5\uc720 \uc131\uaca9\uc774 \uac15\ud558\uba70, \ucd2c\uc601\u00b7\ud3b8\uc9d1\uc740 \ube44\uad50\uc801 \uac04\uacb0\ud588\ub2e4. \ubcc4\ub3c4\uc758 \ucd2c\uc601\ud300\u00b7\uc774\ubca4\ud2b8\uc131 \uacf5\uac1c\ub85c \ubcf4\uae30\ubcf4\ub2e4\ub294 \uc790\ubc1c\uc801 \ud53c\ud2b8\ub2c8\uc2a4 \uacf5\uc720\uc5d0 \uac00\uae5d\ub2e4. \ud32c\uacfc \uc77c\ubc18 \ub300\uc911\uc758 \ubc18\uc751\uc740 \uae0d\uc815\uc801\uc774\uc5c8\uc73c\ub098 \uc77c\ubd80\uc5d0\uc11c\ub294 &#8216;\uacfc\ub3c4\ud55c \uc2e0\uccb4 \ub178\ucd9c&#8217;\uc5d0 \ub300\ud55c \uc758\uacac\ub3c4 \uc788\uc5c8\ub2e4.<\/p>\n<h2>\ubd84\uc11d \ubc0f \uc758\ubbf8<\/h2>\n<p>\uc5f0\uc608\uc778\uc774 \uc790\uc2e0\uc758 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uacf5\uac1c\ud558\uba74 \ud32c\ub4e4\uc758 \uc6b4\ub3d9 \ucc38\uc5ec\ub3c4\ub97c \ub192\uc774\ub294 \ub3d9\uc778\uc774 \ub41c\ub2e4. \uc190\uc608\uc9c4 \uc0ac\ub840\ub294 \ud2b9\ud788 \uc911\ub144 \uc5ec\ubc30\uc6b0\ub3c4 \uadfc\ub825 \uc911\uc2ec\uc758 \ud2b8\ub808\uc774\ub2dd\uc744 \ud1b5\ud574 \uac74\uac15\uacfc \uccb4\ud615\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\ub2e4\ub294 \uba54\uc2dc\uc9c0\ub97c \uc804\ub2ec\ud55c\ub2e4. \uc774\ub294 \uc5f0\ub839\ubcc4\u00b7\uc131\ubcc4 \uace0\uc815\uad00\ub150\uc744 \uc77c\ubd80 \uc7ac\uad6c\uc131\ud558\ub294 \ud6a8\uacfc\uac00 \uc788\ub2e4.<\/p>\n<p>\uad11\ubc30\uadfc\uc744 \uc911\uc2ec\uc73c\ub85c \ud55c \ub4f1 \uadfc\ub825 \uac15\ud654\ub294 \uc790\uc138 \uac1c\uc120\uacfc \uc77c\uc0c1 \uae30\ub2a5 \ud5a5\uc0c1\uc5d0 \uc720\ub9ac\ud558\uba70, \uc7a5\uae30\uc801\uc73c\ub85c \uc694\ud1b5\u00b7\uc678\uc0c1 \uc608\ubc29\uc5d0 \ub3c4\uc6c0\uc774 \ub41c\ub2e4. \ub530\ub77c\uc11c \ub2e8\uc21c\ud55c \ubbf8\uc6a9 \ubaa9\uc801\uc744 \ub118\uc5b4\uc11c \uac74\uac15 \uce21\uba74\uc5d0\uc11c\uc758 \uac00\uce58\uac00 \uc788\ub2e4\ub294 \uc810\uc774 \uc911\uc694\ud558\ub2e4. \ub2e4\ub9cc \uc815\ud655\ud55c \uc790\uc138\uc640 \uc810\uc9c4\uc801 \ubd80\ud558 \uc124\uc815\uc774 \ub3d9\ubc18\ub418\uc9c0 \uc54a\uc73c\uba74 \uc2b9\ubaa8\uadfc \uacfc\ub2e4 \uc0ac\uc6a9\uc774\ub098 \uc5b4\uae68 \ubd80\uc0c1 \uc704\ud5d8\uc774 \ucee4\uc9c8 \uc218 \uc788\ub2e4.<\/p>\n<p>\ub9c8\ucf00\ud305 \uce21\uba74\uc5d0\uc11c\ub294 \uc2a4\ud0c0\uc758 \uc6b4\ub3d9 \uacf5\uac1c\uac00 \uc2a4\ud3ec\uce20 \ube0c\ub79c\ub4dc\u00b7\ud5ec\uc2a4\uc7a5\u00b7\ud37c\uc2a4\ub110 \ud2b8\ub808\uc774\ub2dd \uc218\uc694\ub97c \uc790\uadf9\ud560 \uac00\ub2a5\uc131\uc774 \ud06c\ub2e4. \ub610\ud55c \uc5f0\uc608\uc778\uc774 \ubcf4\uc5ec\uc8fc\ub294 &#8216;\uc2e4\ucc9c \uac00\ub2a5\ud55c \ub8e8\ud2f4&#8217;\uc740 \uad00\ub828 \uc0b0\uc5c5\uc758 \uc11c\ube44\uc2a4 \uc124\uacc4(\uc628\ub77c\uc778 \ub808\uc2a8, \ucea0\ud398\uc778)\uc5d0\ub3c4 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub2e4. \uc815\ucc45\uc801\uc73c\ub85c\ub294 \uc720\uba85\uc778\uc758 \uac74\uc804\ud55c \uc6b4\ub3d9 \uc815\ubcf4 \uacf5\uc720\ub97c \uc7a5\ub824\ud558\uba74\uc11c \uc798\ubabb\ub41c \uc815\ubcf4\uc758 \ud655\uc0b0\uc744 \ub9c9\uc744 \uac00\uc774\ub4dc\ub77c\uc778 \ub9c8\ub828\uc774 \uac80\ud1a0\ub420 \ub9cc\ud558\ub2e4.<\/p>\n<h2>\ube44\uad50 \ubc0f \ub370\uc774\ud130<\/h2>\n<figure>\n<table>\n<thead>\n<tr>\n<th>\ud56d\ubaa9<\/th>\n<th>\uc218\uce58\/\ud6a8\uacfc<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\ud14c\ub2c8\uc2a4(\ub77c\ucf13 \uc2a4\ud3ec\uce20)<\/td>\n<td>\uc2dc\uac04\ub2f9 \uc57d 400~500\u3389 \uc18c\ubaa8<\/td>\n<\/tr>\n<tr>\n<td>\ub77c\ucf13 \uc2a4\ud3ec\uce20\uc640 \uc2ec\ud608\uad00 \uc0ac\ub9dd \uc704\ud5d8(\uc5f0\uad6c)<\/td>\n<td>9\ub144 \uad00\ucc30\uc5d0\uc11c \uc57d 56% \ub0ae\uc74c(\ube44\uad50\uad70 \ub300\ube44)<\/td>\n<\/tr>\n<\/tbody>\n<\/table><figcaption>\uc6b4\ub3d9\ubcc4 \uc5d0\ub108\uc9c0 \uc18c\ubaa8\uc640 \uc5f0\uad6c \uae30\ubc18 \uc0ac\ub9dd \uc704\ud5d8 \ube44\uad50(\uc694\uc57d)<\/figcaption><\/figure>\n<p>\uc704 \ud45c\ub294 \ubcf4\ub3c4 \ub0b4\uc6a9\uacfc \ud559\uacc4 \ubcf4\uace0\ub97c \uc694\uc57d\ud55c \uac83\uc73c\ub85c, \uac1c\ubcc4 \uccb4\ub825\u00b7\uac15\ub3c4\uc5d0 \ub530\ub77c \uc2e4\uc81c \uc5f4\ub7c9 \uc18c\ubaa8\ub294 \ub2ec\ub77c\uc9c4\ub2e4. \uc989, \ub3d9\uc77c\ud55c \uc6b4\ub3d9\uc774\ub77c\ub3c4 \uacbd\uae30 \uac15\ub3c4\u00b7\uc9c0\uc18d\uc2dc\uac04\u00b7\uac1c\uc778 \uccb4\uc911\uc774 \uc18c\ubaa8\ub7c9\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uce5c\ub2e4. \uc5f0\uad6c \uc218\uce58\ub294 \ub2e4\uc218 \uad00\ucc30\uc5f0\uad6c\uc758 \ud3c9\uade0\uc801\uc778 \uacb0\uacfc\ub97c \ubc18\uc601\ud558\ub098, \uc778\uacfc\uad00\uacc4\ub85c \ub2e8\uc815\ud558\uae30\uc5d0\ub294 \uc81c\ud55c\uc774 \uc788\ub2e4. \uc2e4\ubb34\uc5d0\uc11c\ub294 \uac1c\uc778\ubcc4 \uc6b4\ub3d9 \ucc98\ubc29\uacfc \uac74\uac15 \uc0c1\ud0dc\uc5d0 \uae30\ubc18\ud55c \uc801\uc6a9\uc774 \ud544\uc694\ud558\ub2e4.<\/p>\n<h2>\ubc18\uc751 \ubc0f \uc778\uc6a9<\/h2>\n<blockquote>\n<p>&#8220;Crush my workout&#8221;<\/p>\n<p><cite>\uc190\uc608\uc9c4(\uc778\uc2a4\ud0c0\uadf8\ub7a8)<\/cite><\/p><\/blockquote>\n<p>\uc190\uc608\uc9c4\uc774 \uc9c1\uc811 \uc4f4 \uc9e7\uc740 \uc601\uc5b4 \ubb38\uad6c\ub294 \uac8c\uc2dc\ubb3c\uc758 \ucde8\uc9c0\ub97c \uac04\uacb0\ud788 \ubcf4\uc5ec\uc900\ub2e4. \uc6d0\ubb38\uc740 \uc6b4\ub3d9 \ud6c4\uc758 \ub9cc\uc871\uac10\uacfc \uc5f0\ub9d0 \uc778\uc0ac\ub97c \ub3d9\uc2dc\uc5d0 \uc804\ub2ec\ud558\ub294 \ub9e5\ub77d\uc774\uc5c8\ub2e4.<\/p>\n<blockquote>\n<p>&#8220;\ub7ab \ud480 \ub2e4\uc6b4\uc740 \uad11\ubc30\uadfc\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc790\uadf9\ud558\ub294 \ub300\ud45c\uc801\uc778 \uc0c1\uccb4 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ub0a0\uac1c\ubf08\ub97c \uace0\uc815\ud558\uace0 \ud314\uc774 \uc544\ub2cc \ub4f1 \uadfc\uc721\uc73c\ub85c \ub2f9\uae30\ub294 \uac10\uac01\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4.&#8221;<\/p>\n<p><cite>\ud53c\ud2b8\ub2c8\uc2a4 \uc804\ubb38 \ud2b8\ub808\uc774\ub108(\uc804\ubb38\uac00 \ucf54\uba58\ud2b8)<\/cite><\/p><\/blockquote>\n<p>\uc804\ubb38\uac00\ub4e4\uc740 \uae30\uc220\uc801 \ud3ec\uc778\ud2b8\uc640 \ubd80\uc0c1 \uc608\ubc29\uc744 \uac15\uc870\ud558\uba70, \ub2e8\uc21c\ud55c \ubc18\ubcf5\ubcf4\ub2e4 \uc790\uc138 \uad50\uc815\uc774 \uc6b0\uc120\uc774\ub77c\uace0 \ub367\ubd99\uc600\ub2e4.<\/p>\n<blockquote>\n<p>&#8220;\uc5f0\uc608\uc778\uc758 \uc6b4\ub3d9 \uacf5\uac1c\ub294 \ud32c\ub4e4\uc5d0\uac8c \ub3d9\uae30 \ubd80\uc5ec\uac00 \ub418\uc9c0\ub9cc, \uac1c\uc778\ubcc4 \ub9de\ucda4 \uc9c0\ub3c4\uac00 \ubcd1\ud589\ub418\uc5b4\uc57c \uc548\uc804\ud569\ub2c8\ub2e4.&#8221;<\/p>\n<p><cite>\uc6b4\ub3d9\uc758\ud559 \uc5f0\uad6c\uc790(\ud559\uacc4 \uac80\ud1a0)<\/cite><\/p><\/blockquote>\n<p>\ud559\uacc4 \uce21 \uc751\ub2f5\uc740 \uc5f0\uc608\uc778 \uc601\ud5a5\ub825\uc758 \uae0d\uc815\uc801 \uce21\uba74\uc744 \uc778\uc815\ud558\uba74\uc11c\ub3c4 \uc798\ubabb\ub41c \ub3d9\uc791\uc758 \ud655\uc0b0\uc744 \uacbd\uacc4\ud558\ub294 \uad00\uc810\uc774\uc5c8\ub2e4.<\/p>\n<aside>\n<details>\n<summary>\uc6a9\uc5b4\/\ubc29\ubc95\ub860<\/summary>\n<p>\ub7ab \ud480 \ub2e4\uc6b4\uc740 \ucf00\uc774\ube14 \uba38\uc2e0\uc5d0\uc11c \ubc14\ub97c \ub2f9\uaca8 \uad11\ubc30\uadfc\uc744 \uc218\ucd95\uc2dc\ud0a4\ub294 \uc6b4\ub3d9\uc774\ub2e4. \uad11\ubc30\uadfc\uc740 \uaca8\ub4dc\ub791\uc774 \ubc14\uae65\uc5d0\uc11c \uace8\ubc18 \ubd80\uc704\uae4c\uc9c0 \uc774\uc5b4\uc9c0\ub294 \ub113\uc740 \ub4f1 \uadfc\uc721\uc73c\ub85c, \uc0c1\uccb4\ub97c \ub113\uace0 \uc548\uc815\uc801\uc73c\ub85c \ubcf4\uc774\uac8c \ud55c\ub2e4. \uc815\ud655\ud55c \ub3d9\uc791\uc740 \uc549\uc740 \uc790\uc138\uc5d0\uc11c \ubc14\ub97c \uac00\uc2b4 \ubc29\ud5a5\uc73c\ub85c \ub2f9\uae30\ub418, \ub0a0\uac1c\ubf08\ub97c \uc544\ub798\ub85c \uace0\uc815\ud574 \ub4f1 \uadfc\uc721\uc744 \uc8fc\ub85c \uc0ac\uc6a9\ud558\ub3c4\ub85d \ud558\ub294 \uac83\uc774\ub2e4. \uc5b4\uae68\ub098 \ud314\uc744 \uacfc\ub3c4\ud558\uac8c \uc0ac\uc6a9\ud558\uba74 \uc2b9\ubaa8\uadfc\uc774 \uac1c\uc785\ud574 \ubcf8\ub798 \ubaa9\uc801\uc744 \ub2ec\uc131\ud558\uae30 \uc5b4\ub835\uace0 \ubd80\uc0c1 \uc704\ud5d8\uc774 \ucee4\uc9c4\ub2e4. \ub530\ub77c\uc11c \uc801\uc808\ud55c \ubb34\uac8c \uc124\uc815\uacfc \ubc18\ubcf5\uc218 \uc870\uc808, \uc804\ubb38\uac00\uc758 \uc790\uc138 \uad50\uc815\uc774 \uad8c\uc7a5\ub41c\ub2e4.<\/p>\n<\/details>\n<\/aside>\n<h2>\ubd88\ud655\uc2e4\ud55c \ubd80\ubd84<\/h2>\n<ul>\n<li>\uac8c\uc2dc\ubb3c\uc758 \uc815\ud655\ud55c \uc88b\uc544\uc694\u00b7\uc870\ud68c\uc218\uc640 \uac19\uc740 \ud50c\ub7ab\ud3fc \ud1b5\uacc4\ub294 \ubcf4\ub3c4 \uc2dc\uc810 \uae30\uc900\uc73c\ub85c \ubcc0\ub3d9 \uac00\ub2a5\ud558\uba70 \ubcf8 \uae30\uc0ac \uc791\uc131 \uc2dc\uc810\uc5d0 \uc77c\uc2dc \ud655\uc778\ub418\uc9c0 \uc54a\uc558\ub2e4.<\/li>\n<li>\uc190\uc608\uc9c4\uc774 \ud574\ub2f9 \ub8e8\ud2f4\uc744 \uac1c\uc778 \ud2b8\ub808\uc774\ub108\uc758 \ud504\ub85c\uadf8\ub7a8\uc5d0 \ub530\ub77c \uc9c0\uc18d\uc801\uc73c\ub85c \uc218\ud589\ud558\ub294\uc9c0, \ud639\uc740 \uc77c\ud68c\uc131 \ucd2c\uc601\uc744 \uc704\ud55c \uc5f0\ucd9c\uc778\uc9c0 \uc5ec\ubd80\ub294 \uacf5\uac1c \uc790\ub8cc\ub85c \ud655\uc778\ub418\uc9c0 \uc54a\uc558\ub2e4.<\/li>\n<li>\ub77c\ucf13 \uc2a4\ud3ec\uce20 \uad00\ub828 \uc5f0\uad6c\ub294 \uc778\uad6c\uc9d1\ub2e8\u00b7\uc6b4\ub3d9 \ube48\ub3c4 \ub4f1\uc5d0 \ub530\ub77c \uacb0\uacfc\uac00 \ub2ec\ub77c\uc9c8 \uc218 \uc788\uc73c\uba70, \ubaa8\ub4e0 \uac1c\uc778\uc5d0\uac8c \ub3d9\uc77c\ud55c \ud6a8\uacfc\uac00 \ubcf4\uc7a5\ub41c\ub2e4\ub294 \uadfc\uac70\ub294 \ubd80\uc871\ud558\ub2e4.<\/li>\n<\/ul>\n<h2>\ucd1d\ud3c9<\/h2>\n<p>\uc190\uc608\uc9c4\uc758 \ucd5c\uadfc \uc778\uc2a4\ud0c0\uadf8\ub7a8 \uac8c\uc2dc\ubb3c\uc740 \ub2e8\uc21c\ud55c \uc5f0\uc608\uc778 \uc77c\uc0c1 \uacf5\uc720\ub97c \ub118\uc5b4 \ub300\uc911\uc758 \uc2e0\uccb4\u00b7\uc6b4\ub3d9 \uc778\uc2dd\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uce60 \uc18c\uc9c0\uac00 \uc788\ub2e4. \ub4f1 \uadfc\uc721\uc744 \uac15\uc870\ud55c \uacf5\uac1c\ub294 \uc5ec\uc131 \uc5f0\ub839\uce35\uc758 \uadfc\ub825 \ud6c8\ub828 \uc218\uc6a9\uc131\uc744 \ub192\uc774\ub294 \uc2e0\ud638\ub85c \uc77d\ud78c\ub2e4. \ub2e4\ub9cc, \ub300\uc911\uc774 \uc774\ub97c \ubaa8\ubc29\ud560 \ub54c\ub294 \uae30\uc220\uc801 \uc815\ud655\uc131\uacfc \uc548\uc804\uc131\uc744 \ub193\uce58\uc9c0 \uc54a\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4.<\/p>\n<p>\ud5a5\ud6c4 \uad00\ucc30 \ud3ec\uc778\ud2b8\ub294 \ub450 \uac00\uc9c0\ub2e4. \uccab\uc9f8, \uc5f0\uc608\uc778 \uc6b4\ub3d9 \uacf5\uac1c\uac00 \ud53c\ud2b8\ub2c8\uc2a4 \uc0b0\uc5c5\uc758 \uc218\uc694\uc640 \uc11c\ube44\uc2a4 \ubc29\uc2dd\uc5d0 \uc5b4\ub5a4 \uad6c\uc870\uc801 \ubcc0\ud654\ub97c \uac00\uc838\uc624\ub294\uac00, \ub458\uc9f8, \uad00\ub828 \uc815\ubcf4\uc758 \uc815\ud655\uc131 \ud655\ubcf4\ub97c \uc704\ud574 \uc18c\uc18d\uc0ac\u00b7\uc804\ubb38\uac00\u00b7\ud50c\ub7ab\ud3fc\uc774 \uc5b4\ub5a4 \uc5ed\ud560\uc744 \ud560 \uac83\uc778\uac00\uc774\ub2e4. \uac1c\uc778\uacfc \uc0b0\uc5c5 \ubaa8\ub450\uc5d0\uac8c \uae30\ud68c\uc640 \ucc45\uc784\uc774 \ub3d9\uc2dc\uc5d0 \uc8fc\uc5b4\uc9c4 \uc0ac\ub840\ub2e4.<\/p>\n<h2>\ucd9c\ucc98<\/h2>\n<ul>\n<li><a href=\"https:\/\/m.health.chosun.com\/svc\/news_view.html?contid=2025120302504\" target=\"_blank\" rel=\"noopener\">\ud5ec\uc2a4\uc870\uc120 \ubcf4\ub3c4<\/a> \u2014 \uc5b8\ub860 \ubcf4\ub3c4<\/li>\n<li><a href=\"https:\/\/bjsm.bmj.com\" target=\"_blank\" rel=\"noopener\">British Journal of Sports Medicine \uad00\ub828 \uc5f0\uad6c(\ud559\uacc4)<\/a> \u2014 \ud559\uc220 \uc790\ub8cc(\uc5f0\uad6c \uae30\ubc18)<\/li>\n<\/ul>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>\ud575\uc2ec \uc694\uc57d \ubc30\uc6b0 \uc190\uc608\uc9c4(43)\uc774 12\uc6d4 3\uc77c \uc778\uc2a4\ud0c0\uadf8\ub7a8\uc5d0 \ud5ec\uc2a4 \uc601\uc0c1\uc744 \uc62c\ub824 \ud0c4\ud0c4\ud55c \ub4f1 \uadfc\uc721\uc744 \uacf5\uac1c\ud588\ub2e4. \uac8c\uc2dc\ubb3c\uc5d0\ub294 \u2018Crush my workout\u2019\ub77c\ub294 \uc9e7\uc740 \ubb38\uad6c\uc640 \ud568\uaed8 2025\ub144 \uc5f0\ub9d0 \uc548\ubd80 \uc778\uc0ac\uac00 \ub2f4\uacbc\ub2e4. \uc601\uc0c1\uc5d0\uc11c\ub294 \ub7ab \ud480 \ub2e4\uc6b4 \ub3d9\uc791\uc73c\ub85c \uad11\ubc30\uadfc\uc744 \uc911\uc2ec\uc5d0 \ub454 \ub4f1 \uadfc\uc721\uc744 \ub69c\ub837\ud558\uac8c \ub4dc\ub7ec\ub0c8\ub2e4. \uc774 \uac8c\uc2dc\ubb3c\uc740 \uacfc\uac70 \uccad\ub8e1\uc601\ud654\uc0c1\uc5d0\uc11c \ucc29\uc6a9\ud55c \ubc31\ub9ac\uc2a4 \ub4dc\ub808\uc2a4 \uc0ac\uc9c4\uacfc \ub9de\ubb3c\ub824 \ub300\uc911\uc758 \uad00\uc2ec\uc744 \ub04c\uc5c8\ub2e4. \ud575\uc2ec \uc0ac\uc2e4 \uc778\ubb3c\u00b7\uc77c\uc2dc: \ubc30\uc6b0 \uc190\uc608\uc9c4(43), &#8230; <a title=\"\ub204\uad6c \ub4b7\ubaa8\uc2b5\uc77c\uae4c? \u2018\uccad\uc21c\ubbf8 \ub300\ud45c \ubc30\uc6b0\u2019\ub77c\ub294\ub370 &#8211; \ud5ec\uc2a4\uc870\uc120\" class=\"read-more\" href=\"https:\/\/readtrends.com\/ko\/son-ye-jin-back-muscles\/\" aria-label=\"\ub204\uad6c \ub4b7\ubaa8\uc2b5\uc77c\uae4c? \u2018\uccad\uc21c\ubbf8 \ub300\ud45c \ubc30\uc6b0\u2019\ub77c\ub294\ub370 &#8211; \ud5ec\uc2a4\uc870\uc120\uc5d0 \ub300\ud574 \ub354 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uc138\uc694\">\ub354 \uc77d\uae30<\/a><\/p>\n","protected":false},"author":1,"featured_media":4079,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_title":"\ub204\uad6c \ub4b7\ubaa8\uc2b5\uc77c\uae4c? \uc190\uc608\uc9c4\uc758 \ub4f1 \uadfc\uc721 \ud654\uc81c \u2014 \ub514\uc9c0\ud138\ub274\uc2a4","rank_math_description":"\ubc30\uc6b0 \uc190\uc608\uc9c4(43)\uc774 12\uc6d4 3\uc77c \uc778\uc2a4\ud0c0\uadf8\ub7a8\uc5d0 \uacf5\uac1c\ud55c \ud5ec\uc2a4 \uc601\uc0c1\uc5d0\uc11c \ub69c\ub837\ud55c \ub4f1 \uadfc\uc721\uc744 \uc120\ubcf4\uc600\ub2e4. \ub7ab \ud480 \ub2e4\uc6b4 \uc911\uc2ec\uc758 \ub8e8\ud2f4\uacfc \uad00\ub828 \uac74\uac15\u00b7\uc0ac\ud68c\uc801 \uc758\ubbf8\ub97c \ubd84\uc11d\ud55c\ub2e4.","rank_math_focus_keyword":"\uc190\uc608\uc9c4,\ub4f1\uadfc\uc721,\ub7ab\ud480\ub2e4\uc6b4,\uad11\ubc30\uadfc,\ud14c\ub2c8\uc2a4,\uc6b4\ub3d9","footnotes":""},"categories":[2],"tags":[],"class_list":["post-4086","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-top-stories"],"_links":{"self":[{"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/posts\/4086","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/comments?post=4086"}],"version-history":[{"count":0,"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/posts\/4086\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/media\/4079"}],"wp:attachment":[{"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/media?parent=4086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/categories?post=4086"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/readtrends.com\/ko\/wp-json\/wp\/v2\/tags?post=4086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}