{"id":1854,"date":"2025-01-23T11:00:46","date_gmt":"2025-01-23T02:00:46","guid":{"rendered":"https:\/\/turnandwith.co.kr\/?p=1854"},"modified":"2025-02-02T12:59:16","modified_gmt":"2025-02-02T03:59:16","slug":"%eb%8b%b9%eb%87%a8%eb%b3%91-%ed%99%98%ec%9e%90%eb%a5%bc-%ec%9c%84%ed%95%9c-%eb%a7%9e%ec%b6%a4-%ec%9a%b4%eb%8f%99-%ea%b0%80%ec%9d%b4%eb%93%9c-%ea%b1%b4%ea%b0%95%ed%95%9c-%ec%82%b6%ec%9d%84-%ec%9c%84","status":"publish","type":"post","link":"https:\/\/turnandwith.co.kr\/?p=1854","title":{"rendered":"\ub2f9\ub1e8\ubcd1 \ud658\uc790\ub97c \uc704\ud55c \ub9de\ucda4 \uc6b4\ub3d9 \uac00\uc774\ub4dc: \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud55c \uccab\uac78\uc74c"},"content":{"rendered":"<p>\ub2f9\ub1e8\ubcd1\uc740 \ud604\ub300\uc778\uc744 \uad34\ub86d\ud788\ub294 \ub300\ud45c\uc801\uc778 \ub9cc\uc131 \uc9c8\ud658 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uafb8\uc900\ud55c \uad00\ub9ac\uac00 \uc911\uc694\ud558\uc9c0\ub9cc, \uc6b4\ub3d9\uc740 \ud608\ub2f9 \uc870\uc808\uc744 \ub3d5\uace0 \ud569\ubcd1\uc99d\uc744 \uc608\ubc29\ud558\ub294 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \ub2f9\ub1e8\ubcd1 \ud658\uc790\ub97c \uc704\ud55c \ub9de\ucda4 \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uac74\uac15\ud55c \uc0b6\uc744 \ud5a5\ud55c \uccab\uac78\uc74c\uc744 \uc2dc\uc791\ud574 \ubcf4\uc138\uc694.<\/p>\n<p>\uc77c\ub2e8 \ub2f9\ub1e8\ubcd1 \ud658\uc790\uc5d0\uac8c\ub294 \uc6b4\ub3d9\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.\u00a0\uc6b4\ub3d9\uc740 \ud608\ub2f9\uc744 \uc870\uc808\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ud608\ub2f9\uc744 \ub0ae\ucd94\ub294 \ud6a8\uacfc\uac00 \uc788\uc73c\uba70, \ubb34\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ud3ec\ub3c4\ub2f9 \ub18d\ub3c4\uc758 \uc77c\uc2dc\uc801\uc778 \uc99d\uac00\ub97c \uac00\uc838\uc62c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc81c2\ud615 \ub2f9\ub1e8\ubcd1 \ud658\uc790\uc5d0\uc11c\ub294 \uccb4\uc911 \uac10\ub7c9\uc774 \ud608\ub2f9 \uad00\ub9ac\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc81c2\ud615 \ub2f9\ub1e8\ubcd1 \ud658\uc790\ub294 \uc77c\uc8fc\uc77c\uc5d0 \ucd5c\uc18c 150\ubd84 \uc774\uc0c1\uc758 \uc911\ub4f1\ub3c4 \uac15\ub3c4 \uc774\uc0c1\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud574\uc57c \ud569\ub2c8\ub2e4. \uc5f0\uc18d\ud574\uc11c 2\uc77c \uc774\uc0c1 \uc26c\uc9c0 \uc54a\ub3c4\ub85d \ud558\uba70, \uc800\ud56d\uc131 \uc6b4\ub3d9\ub3c4 \uc77c\uc8fc\uc77c\uc5d0 3\ud68c \uc774\uc0c1 \uc2dc\ud589\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubb34\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc77c\uc8fc\uc77c\uc5d0 2~3\ud68c\uc529 \ud558\uba70, \uc900\ube44 \uc6b4\ub3d9\uacfc \uc815\ub9ac \uc6b4\ub3d9\uc744 \ud3ec\ud568\ud558\uc5ec \ub9e4\uc77c \uafb8\uc900\ud788 \ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uc2a4\ud2b8\ub808\uce6d\uc740 \uadfc\uc721\uc744 \ub298\ub9ac\uace0, \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\uc2dc\ucf1c \ud608\ub2f9\uc744 \ub0ae\ucd94\ub294\ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<p>\uc720\uc0b0\uc18c \uc6b4\ub3d9\uc758 \uac15\ub3c4\ub294 \uc57d\uac04 \uc228\uc774 \ucc28\ub294 \uc815\ub3c4\uac00 \uac00\uc7a5 \uc88b\uc2b5\ub2c8\ub2e4. \uc774\ub294 \ub2e4\uc2dc \ub9d0\ud574 &#8216;\uc57d\uac04 \ud798\ub4e4\ub2e4&#8217;\ub77c\uace0 \ub290\ub07c\uac70\ub098, \ub4f1\uc5d0 \ub540\uc774 \ub098\ub294 \uc815\ub3c4\uc785\ub2c8\ub2e4. \ubb34\uc0b0\uc18c \uc6b4\ub3d9\uc758 \uac15\ub3c4\ub294 1 repetition maximum (1-RM)\uc758 50% \ub610\ub294 75~80%\uac00 \uc801\uc808\ud569\ub2c8\ub2e4. \uac01 \uc6b4\ub3d9 \uc138\uc158\uc740 \uc8fc\uc694 \uadfc\uc721\uc744 \ud3ec\ud568\ud558\ub294 5~10\uac00\uc9c0 \uc6b4\ub3d9\uc73c\ub85c \uac01 \uc138\ud2b8\ub2f9 10~15\ud68c \ubc18\ubcf5\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \uc9c1\uc804\uc758 \ud608\ub2f9\uc774 300mg\/dL \uc774\uc0c1\uc774\uac70\ub098 \ud608\ub2f9\uc774 250mg\/dL \uc774\uc0c1\uc774\uba74\uc11c \uc18c\ubcc0\uc5d0 \ucf00\ud1a4\uc774 \ub098\uc624\ub294 \uacbd\uc6b0\uc5d0\ub294 \uc6b4\ub3d9\uc744 \uc5f0\uae30\ud574\uc57c \ud569\ub2c8\ub2e4. \ud608\ub2f9\uc774 \ub192\uc740 \uc0c1\ud0dc\uc5d0\uc11c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uba74 \uc624\ud788\ub824 \ud608\ub2f9\uc774 \ub354 \uc0c1\uc2b9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c \ucda9\ubd84\ud55c \uc218\ubd84\uc744 \uc12d\ucde8\ud558\uc5ec \ud0c8\uc218\uac00 \ub418\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud569\ub2c8\ub2e4. \ud2b9\ud788 \ub365\uac70\ub098 \ucd94\uc6b4 \uacbd\uc6b0\uc5d0\ub294 \ubb34\ub9ac\ud55c \uc6b4\ub3d9\uc744 \uc0bc\uac00\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ubc1c \uac10\uac01\uc5d0 \uc774\uc0c1\uc774 \uc788\ub294 \ub2f9\ub1e8\uc778\uc740 \uc870\uae45 \ub4f1 \ubc1c\uc5d0 \uc555\ub825\uc774 \uac00\ud574\uc9c0\ub294 \uc6b4\ub3d9\ubcf4\ub2e4\ub294 \uc218\uc601\uc774\ub098 \uc790\uc804\uac70 \ud0c0\uae30 \ub4f1\uc758 \uc6b4\ub3d9\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ubc1c\uc5d0 \uc0c1\ucc98\uac00 \uc0dd\uae30\uc9c0 \uc54a\uc558\ub294\uc9c0 \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \uce7c\ub85c\ub9ac\uac00 \ub9ce\uc774 \uc18c\ubaa8\ub418\uc5c8\ub2e4\uace0 \uc74c\uc2dd\uc744 \ub9ce\uc774 \uc12d\ucde8\ud558\uba74 \ud608\ub2f9\uc774 \uc0dd\uac01\ubcf4\ub2e4 \ub9ce\uc774 \uc62c\ub77c \uac08 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc801\uc808\ud55c \uc591\uc758 \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc7a5\uc2dc\uac04 \uc6b4\ub3d9 \uc2dc \uc800\ud608\ub2f9 \uc608\ubc29\uc744 \uc704\ud574 \uac04\uc2dd\uacfc \ub2f9\ub1e8\ubcd1 \ud658\uc790 \uc778\uc2dd\ud45c\uc900\ube44\uac00 \ud544\uc694\ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uc911 \uac00\uc2b4\ud1b5\uc99d, \uc5b4\uc9c0\ub7fc\uc99d, \uba54\uc2a4\uaebc\uc6c0 \ub4f1\uc758 \uc99d\uc0c1\uc774 \uc788\uc744 \ub550 \uc989\uc2dc \uc911\ub2e8\ud558\uace0 \ubcd1\uc6d0\uc5d0 \uac00\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub7ec\ud55c \ubc29\ubc95\ub4e4\uc744 \ud1b5\ud574 \ub2f9\ub1e8\ubcd1 \ud658\uc790\uac00 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub2f9\ub1e8\ubcd1\uc740 \ud604\ub300\uc778\uc744 \uad34\ub86d\ud788\ub294 \ub300\ud45c\uc801\uc778 \ub9cc\uc131 \uc9c8\ud658 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uafb8\uc900\ud55c \uad00\ub9ac\uac00 \uc911\uc694\ud558\uc9c0\ub9cc, \uc6b4\ub3d9\uc740 \ud608\ub2f9 \uc870\uc808\uc744 \ub3d5\uace0 \ud569\ubcd1\uc99d\uc744 \uc608\ubc29\ud558\ub294 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \ub2f9\ub1e8\ubcd1 \ud658\uc790\ub97c \uc704\ud55c \ub9de\ucda4 \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uac74\uac15\ud55c \uc0b6\uc744 \ud5a5\ud55c \uccab\uac78\uc74c\uc744 \uc2dc\uc791\ud574 \ubcf4\uc138\uc694. \uc77c\ub2e8 \ub2f9\ub1e8\ubcd1 \ud658\uc790\uc5d0\uac8c\ub294 \uc6b4\ub3d9\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.\u00a0\uc6b4\ub3d9\uc740 \ud608\ub2f9\uc744 \uc870\uc808\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ud608\ub2f9\uc744 \ub0ae\ucd94\ub294 \ud6a8\uacfc\uac00 \uc788\uc73c\uba70, \ubb34\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ud3ec\ub3c4\ub2f9 [&hellip;]<\/p>\n","protected":false},"author":354,"featured_media":1855,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1854","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1854","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/users\/354"}],"replies":[{"embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1854"}],"version-history":[{"count":1,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1854\/revisions"}],"predecessor-version":[{"id":1856,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1854\/revisions\/1856"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1855"}],"wp:attachment":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1854"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1854"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1854"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}