{"id":195,"date":"2023-08-02T14:21:56","date_gmt":"2023-08-02T05:21:56","guid":{"rendered":"https:\/\/jjpa.co.kr\/?p=195"},"modified":"2023-08-23T15:50:13","modified_gmt":"2023-08-23T06:50:13","slug":"%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5","status":"publish","type":"post","link":"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/","title":{"rendered":"\ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5"},"content":{"rendered":"<p><strong>\ubb34\ub98e \uad00\uc808 \uac74\uac15\uc744 \uc99d\uc9c4 \uc2dc\ud0a4\uae30 \uc704\ud574 \ub178\ub825\ud558\uace0 \uc788\ub2e4\uba74, \uc798 \ucc3e\uc544 \uc624\uc2e0 \uac81\ub2c8\ub2e4! \ubb34\ub98e\uc740 \uc6b0\ub9ac\uc758 \uc77c\uc0c1\uc801\uc778 \uc6c0\uc9c1\uc784\uc744 \uc9c0\ud0f1\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud558\uae30 \ub54c\ubb38\uc5d0, \ubb34\ub98e\uc744 \uac15\ud558\uace0 \uc720\uc5f0\ud558\uac8c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc6b0\ub9ac\ub294 \uc5ec\ub7ec\ubd84\uc774 \ud798\uc744 \uae30\ub974\uace0, \ubd88\ud3b8\ud568\uc744 \uc904\uc774\uace0, \ucd5c\uc801\uc758 \ubb34\ub98e \uad00\uc808 \uac74\uac15\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5 \uc5d0 \ub300\ud574 \uc54c\uc544\ubcfc \uac83\uc785\ub2c8\ub2e4. \uc5b4\ub5a4 \uc6b4\ub3d9\uc774 \ub418\ub358\uc9c0 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \ubab8\uc5d0 \uc544\ud508 \ubd80\uc704\uac00 \uc788\ub2e4\uba74 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \ubcd1\uc6d0\uc5d0 \ubc29\ubb38\ud558\uc5ec \uac74\uac15 \uad00\ub9ac \uc804\ubb38\uac00\ub098 \ubcd1\uc6d0 \uc804\ubb38\uc758\uc640 \uc0c1\ub2f4\ud558\ub294 \uac83\uc744 \ucd94\ucc9c \ub4dc\ub9bd\ub2c8\ub2e4. \ubab8\uc5d0 \ud1b5\uc99d\uc774 \uc788\uac70\ub098 \ubd88\ud3b8\ud55c \ubd80\uc704\ub97c \uce58\uc720\ud55c \ud6c4\uc5d0 \uc6b4\ub3d9\uc744 \ud558\ub294 \uac83\uc774 \uc6b0\ub9ac \ubab8\uc744 \ub354 \uac74\uac15\ud558\uac8c \uc9c0\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_67_1 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 \" >\uc26c\uc6b4 \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=\"Toggle Table of Content\"><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 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/#%EB%AC%B4%EB%A6%8E%EA%B4%80%EC%A0%88_%EA%B1%B4%EA%B0%95%EC%97%90_%EC%A2%8B%EC%9D%80_%EC%9A%B4%EB%8F%99_BEST_5\" title=\"\ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5\">\ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/#1%EB%8B%A4%EB%A6%AC_%EB%93%A4%EC%96%B4_%EC%98%AC%EB%A6%AC%EA%B8%B0Leg_Raises\" title=\"1.\ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30(Leg Raises)\">1.\ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30(Leg Raises)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/#2_%EC%9D%BC%EC%9E%90_%EB%8B%A4%EB%A6%AC_%EC%98%AC%EB%A6%AC%EA%B8%B0Straight_Leg_Raises\" title=\"2. \uc77c\uc790 \ub2e4\ub9ac \uc62c\ub9ac\uae30(Straight Leg Raises)\">2. \uc77c\uc790 \ub2e4\ub9ac \uc62c\ub9ac\uae30(Straight Leg Raises)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/#3_%EB%B2%BD_%EC%8A%A4%EC%BF%BC%ED%8A%B8Wall_Squats\" title=\"3. \ubcbd \uc2a4\ucffc\ud2b8(Wall Squats)\">3. \ubcbd \uc2a4\ucffc\ud2b8(Wall Squats)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/#4_%EA%B3%84%EB%8B%A8_%EC%98%A4%EB%A5%B4%EA%B8%B0Step-Up\" title=\"4. \uacc4\ub2e8 \uc624\ub974\uae30(Step-Up)\">4. \uacc4\ub2e8 \uc624\ub974\uae30(Step-Up)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/#5_%ED%96%84%EC%8A%A4%ED%8A%B8%EB%A7%81_%EC%BB%ACHamstring_Curls\" title=\"5. \ud584\uc2a4\ud2b8\ub9c1 \uceec(Hamstring Curls)\">5. \ud584\uc2a4\ud2b8\ub9c1 \uceec(Hamstring Curls)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%EB%AC%B4%EB%A6%8E%EA%B4%80%EC%A0%88_%EA%B1%B4%EA%B0%95%EC%97%90_%EC%A2%8B%EC%9D%80_%EC%9A%B4%EB%8F%99_BEST_5\"><\/span><strong>\ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1%EB%8B%A4%EB%A6%AC_%EB%93%A4%EC%96%B4_%EC%98%AC%EB%A6%AC%EA%B8%B0Leg_Raises\"><\/span><strong>1.\ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30(Leg Raises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30\ub294 \ubb34\ub98e \uc8fc\ubcc0\uc758 \uadfc\uc721\uc744 \uac15\ud654\ud558\uae30 \uc704\ud55c \uac04\ud3b8\ud558\uba74\uc11c\ub3c4 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc549\uac70\ub098 \ub204\uc6cc\uc11c \ud560 \uc218 \uc788\uc73c\uba70, \uc6c0\uc9c1\uc784\uc740 \uadf8\ub300\ub85c \uc720\uc9c0\ub429\ub2c8\ub2e4. \ud55c\ucabd \ub2e4\ub9ac\ub97c \ubc14\uae65\ucabd\uc73c\ub85c \ubed7\uace0 \uba87 \ucd08 \ub3d9\uc548 \uacf5\uc911\uc5d0\uc11c \uc720\uc9c0\ud55c \ub2e4\uc74c \ub2e4\uc2dc \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4. \ub2e4\ub978 \ub2e4\ub9ac\ub3c4 \ub611\uac19\uc774 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ub2e4\ub9ac \uc62c\ub9ac\uae30\ub294 \ubb34\ub98e \uad00\uc808\uc744 \uc548\uc815\ud654 \uc2dc\ud0a4\uace0 \uc9c0\ud0f1\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc0ac\ub450\uadfc, \ud584\uc2a4\ud2b8\ub9c1 \ubc0f \uace0\uad00\uc808\uad74\uadfc\uc744 \uac15\ud654 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n<p><strong>\uc8fc\uc758 \uc0ac\ud56d: <\/strong><strong>\ud5c8\ub9ac\uc640 \ucc99\ucd94\uc5d0 \ubb34\ub9ac\uac00 \ub420 \uc218 \uc788\uc73c\ub2c8 \uc8fc\uc758 \ud558\uc154\uc57c \ud569\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \ucc98\uc74c \ud558\uc2dc\ub294 \ubd84\ub4e4\uc740 \ubb34\ub9ac \ud558\uc9c0 \ub9c8\uc2dc\uace0 \ub0ae\uc740 \ub192\uc774\ubd80\ud130 \uc2dc\uc791\ud558\uc5ec \uc870\uae08\uc529 \ub192\uc774\ub97c \uc870\uc808 \ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.\u00a0<\/strong><\/p>\n<h3><img decoding=\"async\" src=\"https:\/\/t4.ftcdn.net\/jpg\/04\/20\/17\/65\/240_F_420176505_CMhu7bem2JB9lcRDuH8xGrTofu02FLKI.jpg\" alt=\"Woman during her fitness workout at home with rubber resistance band\" \/><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"2_%EC%9D%BC%EC%9E%90_%EB%8B%A4%EB%A6%AC_%EC%98%AC%EB%A6%AC%EA%B8%B0Straight_Leg_Raises\"><\/span><strong>2. \uc77c\uc790 \ub2e4\ub9ac \uc62c\ub9ac\uae30(Straight Leg Raises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\uace7\uc740 \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uac83\uc740 \ubb34\ub98e \uc548\uc815\uc131\uc744 \uac15\ud654\ud558\uae30 \uc704\ud55c \ub610 \ub2e4\ub978 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ud55c\ucabd \ub2e4\ub9ac\ub97c \uace7\uac8c \uc138\uc6b0\uace0 \ub2e4\ub978 \ud55c\ucabd \ub2e4\ub9ac\ub97c \uad6c\ubd80\ub9ac\ub294 \uac83\uc73c\ub85c \uc2dc\uc791\ud558\uc138\uc694. \ubb34\ub98e\uc774 \uba48\ucd98 \uc0c1\ud0dc\ub85c \uc720\uc9c0\ub418\ub3c4\ub85d \ud558\uba74\uc11c, \uace7\uc740 \ub2e4\ub9ac\ub97c \ub545\uc5d0\uc11c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694. \ubb34\ub98e\uc744 \ub2e4\uc2dc \ub0b4\ub9ac\uae30 \uc804\uc5d0 \uc7a0\uc2dc \uba48\ucd94\uc5b4 \ubc84\ud2f0\uae30\ub97c \ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ubb34\ub98e \ud3c4 \uacfc \uade0\ud615\uc5d0 \ud544\uc218\uc801\uc778 \uc0ac\ub450\uadfc \uacfc \uace0\uad00\uc808 \uc678\uc804\uadfc \ubd80\uc704\ub97c \ub300\uc0c1\uc73c\ub85c \ud569\ub2c8\ub2e4.<\/strong><\/p>\n<p><strong>\uc8fc\uc758 \uc0ac\ud56d: \uadfc\ub825\uc774 \uc57d\ud558\uac70\ub098 \ucd08\ubcf4\uc774\uc2e0 \ubd84\ub4e4\uc740 \ubb34\ub98e\uc744 90\ub3c4\ub85c \uad6c\ubd80\ub9ac\uace0 \uc2dc\uc791 \ud558\uc154\ub3c4 \ub429\ub2c8\ub2e4. \ub2e4\ub9cc \ub2e4\ub9ac\ub97c \ud558\uac15\ud560 \ub54c \ud3b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc720\uc758\ud558\uc138\uc694. \ub2e4\ub9ac\ub97c \ub0b4\ub9b4 \ub54c \uc228\uc744 \ub9c8\uc2dc\uace0, \ub2e4\ub9ac\ub97c \uc62c\ub9b4 \ub54c \ub0b4\uc27d\ub2c8\ub2e4. \ud5c8\ub9ac\uc640 \uc5c9\ub369\uc774\uac00 \ubc14\ub2e5\uc5d0\uc11c \ub728\uc9c0 \uc54a\ub3c4\ub85d \ubc14\ub2e5\uc5d0 \ubd99\uc774\uc154\uc57c \ud569\ub2c8\ub2e4.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/t3.ftcdn.net\/jpg\/01\/05\/74\/54\/240_F_105745494_TQhdpu7pGYwQAGWyuLkxw4qHFQaWkd23.jpg\" alt=\"Woman working out at the gym\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_%EB%B2%BD_%EC%8A%A4%EC%BF%BC%ED%8A%B8Wall_Squats\"><\/span><strong>3. \ubcbd \uc2a4\ucffc\ud2b8(Wall Squats)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\ubcbd \uc2a4\ucffc\ud2b8\ub294 \ubb34\ub98e\uc744 \uc9c0\ud0f1\ud558\uace0 \ubb34\ub98e\uc5d0 \uac00\ud574\uc9c0\ub294 \uc555\ub825\uc744 \uc904\uc5ec\uc8fc\uae30 \ub54c\ubb38\uc5d0 \ubb34\ub98e\uc5d0 \ubb34\ub9ac\uac00 \ub35c \uac00\ub294 \uae30\ubcf8\uc801\uc778 \uc2a4\ucffc\ud2b8\uc758 \ubcc0\ud615 \uc790\uc138 \uc785\ub2c8\ub2e4. \ubcbd\uc5d0 \ub4f1\uc744 \ub300\uace0 \uc11c\uc11c \uac00\uc0c1\uc758 \uc758\uc790\uc5d0 \uc549\uc544 \uc788\ub294 \uac83\ucc98\ub7fc \uc549\uc740 \uc790\uc138\ub85c \ubbf8\ub044\ub7ec\uc838 \ub0b4\ub824\uac11\ub2c8\ub2e4. \uba87 \ucd08 \ub3d9\uc548 \uadf8 \uc790\uc138\ub97c \uc720\uc9c0\ud55c \ub2e4\uc74c \ubd80\ub4dc\ub7fd\uac8c \ub2e4\uc2dc \uc77c\uc5b4\uc12d\ub2c8\ub2e4. \ubcbd \uc2a4\ucffc\ud2b8\ub294 \ubb34\ub98e \uad00\uc808\uc744 \ub458\ub7ec\uc2f8\uace0 \uc788\ub294 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc8fc\uba70 \uc0ac\ub450\uadfc\uacfc \ub454\uadfc\uc744 \ub9de\ubb3c\ub9ac\uba70 \ud6a8\uacfc\ub97c \ub0c5\ub2c8\ub2e4.<\/strong><\/p>\n<p><strong>\uc8fc\uc758 \uc0ac\ud56d: \ubb34\ub98e\uc774 \ubaa8\uc544\uc9c0\ub294 \uc790\uc138\uac00 \ub418\uba74 \uc778\ub300\uc640 \uc5f0\uace8 \uc5d0 \ub9ce\uc740 \ubb34\ub9ac\uac00 \uac00\uac8c \ub418\ubbc0\ub85c, \ubb34\ub98e\uc774 \ubaa8\uc774\uc9c0 \uc54a\uac8c \ud558\uc2dc\uace0 \ud5c8\ub9ac\uac00 \ubcbd\uc5d0\uc11c \ub728\uc9c0 \uc54a\uac8c \ud569\ub2c8\ub2e4. \uc774\ub54c \uac70\ubd81 \ubaa9\uc774 \ub418\uc9c0 \uc54a\uac8c \uba38\ub9ac\ub3c4 \ubcbd\uc5d0 \ubd99\uc5ec \uc8fc\uc2dc\uba74 \ub429\ub2c8\ub2e4.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/t3.ftcdn.net\/jpg\/01\/67\/33\/48\/240_F_167334811_d7Y1ibkcBHYAnn5sQ9pDMScyUZXPdVh7.jpg\" alt=\"Young fashionable sportswoman is stretching on the street on a summer day. She is very bendy and flexible as a result of her regular trainings, wearing trendy sport outfit, sneakers\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_%EA%B3%84%EB%8B%A8_%EC%98%A4%EB%A5%B4%EA%B8%B0Step-Up\"><\/span><strong>4. \uacc4\ub2e8 \uc624\ub974\uae30(Step-Up)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\uacc4\ub2e8 \uc624\ub974\uae30\ub294 \uacc4\ub2e8\uc744 \uc624\ub974\ub294 \uac83\uacfc \uac19\uc740 \uc77c\uc0c1\uc801\uc778 \uc6c0\uc9c1\uc784\uc744 \ubaa8\ubc29\ud558\ub294 \ud6a8\uacfc\uc640 \uae30\ub2a5\uc744 \uac16\ucd98 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ud2bc\ud2bc\ud55c \ubc1c\ud310\uc774\ub098 \uacc4\ub2e8\uacfc \ube44\uc2b7\ud55c \uc6b4\ub3d9 \uae30\uad6c\ub97c \ucc3e\uace0 \ubb34\ub98e\uc774 90\ub3c4\uac00 \ub418\ub3c4\ub85d \ud55c\ucabd \ub2e4\ub9ac\ub85c \uc62c\ub77c\uac11\ub2c8\ub2e4. \ub4a4\ub85c \ubb3c\ub7ec\ub098\uace0 \ub2e4\ub978 \ub2e4\ub9ac\ub85c \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ubb34\ub98e \uc548\uc815\uc131\uacfc \uade0\ud615\uc744 \uac15\ud654\ud558\uba74\uc11c \uc0ac\ub450\uadfc\uacfc \ub454\uadfc\uc744 \uac15\ud654 \uc2dc\ud0b5\ub2c8\ub2e4.<\/strong><\/p>\n<p><strong>\uc8fc\uc758 \uc0ac\ud56d: \ub4f1\uc744 \uace7\uac8c \ud3b4\uace0 \ucf54\uc5b4 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec \uc0c1\uccb4\ub97c \uace7\uac8c \ud3c5\ub2c8\ub2e4. \uc2dc\uc120\uc774 \uc544\ub798\ub85c \ud5a5\ud558\uac8c \ub418\uba74 \uade0\ud615 \uac10\uac01\uc774 \ud750\ud2b8\ub7ec\uc9c8 \uc218 \uc788\uc73c\ub2c8 \uc2dc\uc120\uc740 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc815\uba74\uc744 \ubc14\ub77c\ubd05\ub2c8\ub2e4.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/t3.ftcdn.net\/jpg\/05\/18\/42\/64\/240_F_518426413_yzHycaE1t1gis9slyeMiUUAPdhHGMrDj.jpg\" alt=\"Women are exercising and jogging up the stairs.\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_%ED%96%84%EC%8A%A4%ED%8A%B8%EB%A7%81_%EC%BB%ACHamstring_Curls\"><\/span><strong>5. \ud584\uc2a4\ud2b8\ub9c1 \uceec(Hamstring Curls)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\ud584\uc2a4\ud2b8\ub9c1 \uceec\uc740 \ubb34\ub98e\uc744 \uc9c0\ud0f1\ud558\uae30 \uc704\ud574 \ud544\uc218\uc801\uc778 \ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uadfc\uc721\uc744 \ub300\uc0c1\uc73c\ub85c \ud569\ub2c8\ub2e4. \uade0\ud615\uc744 \uc7a1\uae30 \uc704\ud574 \uc758\uc790\uc5d0 \uc549\uac70\ub098 \uc11c \uc788\ub294 \ud589\ub3d9\uc73c\ub85c \uc6b4\ub3d9\uc744 \uc2dc\uc791 \ud569\ub2c8\ub2e4. \ud55c\ucabd \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \ubc1c\uc744 \ub454 \ucc44\ub85c \ub454 \ud6c4 \ub2e4\uc2dc \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \ub2e4\ub978 \ub2e4\ub9ac\ub85c \uc804\ud658\ud569\ub2c8\ub2e4. \ud584\uc2a4\ud2b8\ub9c1\uceec\uc740 \ud584\uc2a4\ud2b8\ub9c1\uc744 \uac15\ud654\ud558\uace0 \ubb34\ub98e \uad00\uc808\uc774 \ud798\uc744 \uc4f0\ub294\ub370 \ud070 \ub3c4\uc6c0\uc744 \uc8fc\uac8c \ub429\ub2c8\ub2e4.<\/strong><\/p>\n<p><strong>\uc8fc\uc758 \uc0ac\ud56d: \uc5b4\uae68\uc5d0 \uacfc\ub3c4\ud558\uac8c \ud798\uc774 \ub4e4\uc5b4 \uac00\uba74 \uae34\uc7a5\ud560 \uc218 \uc788\uc73c\ub2c8 \uc5b4\uae68\uc758 \ud798\uc740 \uc9c0\ud0f1\ud560 \uc815\ub3c4\ub9cc \uc90d\ub2c8\ub2e4. \uc885\uc544\ub9ac\uc640 \ud5c8\ubc85\uc9c0\ub294 \ucda9\ubd84\ud55c \ud798\uc774 \ub4e4\uc5b4\uac08 \uc218 \uc788\uac8c \ud574\uc8fc\uc5b4\uc57c \ud558\uba70 \ud584\uc2a4\ud2b8\ub9c1\uc774 \ub2f9\uaca8\uc9c0\ub294 \ub290\ub08c\uc774 \uc544\ub2cc \ud5c8\ub9ac \ucabd \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uba48\ucd94\uace0 \uc790\uc138\ub97c \uc7ac\uc815\ube44 \ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/t3.ftcdn.net\/jpg\/02\/57\/35\/26\/240_F_257352644_kXAOCT0jITL8uQ39emtT241FsFKuxjRY.jpg\" alt=\"People, sport and fitness concept - slim young woman in sportswear doing donkey kick exercise\" \/><\/p>\n<p><strong>\ubb34\ub98e \uad00\uc808\uc744 \uad00\ub9ac\ud558\ub294 \uac83\uc740 \ud65c\ub3d9\uc801\uc774\uace0 \ud1b5\uc99d\uc774 \uc5c6\ub294 \uc0dd\ud65c\uc744 \ud558\uae30 \uc704\ud574 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4. \uc774 5\uac00\uc9c0 \ubb34\ub98e \uad00\uc808 \uac15\ud654 \uc6b4\ub3d9\uc744 \uc6b0\ub9ac\uc758 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0 \uc801\uc6a9\ud558\uac8c \ub418\uba74, \ubb34\ub98e \uc8fc\ubcc0\uc5d0 \ud798, \uc548\uc815\uc131 \ubc0f \uc720\uc5f0\uc131\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4. \ubb34\ub98e \uad00\uc808 \uac74\uac15\uc5d0 \ub300\ud55c \uc790\uc2e0\uac10\uc744 \uc313\uc73c\uba74\uc11c \ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\uba70 \uc810\uc9c4\uc801\uc73c\ub85c \uac15\ub3c4\ub97c \ub192\uc774\ub294 \uac83\uc774 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ub192\uc774\ub294\ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ud56d\uc0c1 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \ubcf4\ub0b4\ub294 \uc2e0\ud638\ub97c \uc798 \uce90\uce58 \ud558\uc5ec \ubd88\ud3b8\ud568\uc774\ub098 \ud1b5\uc99d\uc744 \uc720\ubc1c\ud558\ub294 \uc6b4\ub3d9\uc740 \uc790\uc81c \ud558\ub294 \uac83 \uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uafb8\uc900\ud55c \ub178\ub825\uc73c\ub85c \ubb34\ub98e \uad00\uc808\uc744 \uac15\ud654\ud55c\ub2e4\uba74 \uc804\ubc18\uc801\uc778 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1 \uc2dc\ucf1c \ub354\uc6b1 \uac74\uac15\ud55c \ud589\ubcf5\uc744 \ub290\ub084 \uc218 \uc788\uc744 \uac83 \uc785\ub2c8\ub2e4.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ubb34\ub98e \uad00\uc808 \uac74\uac15\uc744 \uc99d\uc9c4 \uc2dc\ud0a4\uae30 \uc704\ud574 \ub178\ub825\ud558\uace0 \uc788\ub2e4\uba74, \uc798 \ucc3e\uc544 \uc624\uc2e0 \uac81\ub2c8\ub2e4! \ubb34\ub98e\uc740 \uc6b0\ub9ac\uc758 \uc77c\uc0c1\uc801\uc778 \uc6c0\uc9c1\uc784\uc744 \uc9c0\ud0f1\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud558\uae30 \ub54c\ubb38\uc5d0, \ubb34\ub98e\uc744 \uac15\ud558\uace0 \uc720\uc5f0\ud558\uac8c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc6b0\ub9ac\ub294 \uc5ec\ub7ec\ubd84\uc774 \ud798\uc744 \uae30\ub974\uace0, \ubd88\ud3b8\ud568\uc744 \uc904\uc774\uace0, \ucd5c\uc801\uc758 \ubb34\ub98e \uad00\uc808 \uac74\uac15\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5 \uc5d0 \ub300\ud574 \uc54c\uc544\ubcfc \uac83\uc785\ub2c8\ub2e4. \uc5b4\ub5a4 \uc6b4\ub3d9\uc774 \ub418\ub358\uc9c0 &#8230; <a title=\"\ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5\" class=\"read-more\" href=\"https:\/\/jjpa.co.kr\/%eb%ac%b4%eb%a6%8e%ea%b4%80%ec%a0%88-%ea%b1%b4%ea%b0%95%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%9a%b4%eb%8f%99-best-5\/\" aria-label=\"More on \ubb34\ub98e\uad00\uc808 \uac74\uac15\uc5d0 \uc88b\uc740 \uc6b4\ub3d9 BEST 5\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":369,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7],"tags":[111,110,151,112,113],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/jjpa.co.kr\/wp-content\/uploads\/2023\/08\/\ubb34\ub98e\ud1b5\uc99d.jpg","_links":{"self":[{"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/posts\/195"}],"collection":[{"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/comments?post=195"}],"version-history":[{"count":5,"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/posts\/195\/revisions"}],"predecessor-version":[{"id":398,"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/posts\/195\/revisions\/398"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/media\/369"}],"wp:attachment":[{"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/media?parent=195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/categories?post=195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jjpa.co.kr\/wp-json\/wp\/v2\/tags?post=195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}