{"id":11667,"date":"2024-08-14T14:02:02","date_gmt":"2024-08-14T05:02:02","guid":{"rendered":"https:\/\/usastock.kr\/?p=11667"},"modified":"2024-08-14T14:02:04","modified_gmt":"2024-08-14T05:02:04","slug":"%ec%b9%bc%eb%a1%9c%eb%a6%ac-%ea%b0%80%ec%9e%a5-%eb%a7%8e%ec%9d%b4-%ec%86%8c%eb%aa%a8%ed%95%98%eb%8a%94-%ec%9a%b4%eb%8f%99%ec%9d%80","status":"publish","type":"post","link":"https:\/\/usastock.kr\/?p=11667","title":{"rendered":"\uce7c\ub85c\ub9ac \uac00\uc7a5 \ub9ce\uc774 \uc18c\ubaa8\ud558\ub294 \uc6b4\ub3d9\uc740??"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"540\" height=\"350\" src=\"https:\/\/usastock.kr\/wp-content\/uploads\/2024\/08\/\uc2a4\ud06c\ub9b0\uc0f7-2024-08-14-135944.png\" alt=\"\" class=\"wp-image-11668\" srcset=\"https:\/\/usastock.kr\/wp-content\/uploads\/2024\/08\/\uc2a4\ud06c\ub9b0\uc0f7-2024-08-14-135944.png 540w, https:\/\/usastock.kr\/wp-content\/uploads\/2024\/08\/\uc2a4\ud06c\ub9b0\uc0f7-2024-08-14-135944-300x194.png 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/><\/figure><\/div>\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-8443616800923000\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- stock\uad11\uace0 -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-8443616800923000\"\n     data-ad-slot=\"7831898808\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<p class=\"has-medium-font-size\">\uc5b4\ub5a4 \uc6b4\ub3d9\uc744 \ud574\uc57c \uce7c\ub85c\ub9ac\ub97c \uac00\uc7a5 \ub9ce\uc774 \ud0dc\uc6b8 \uc218 \uc788\uc744\uae4c. \ub2f5\uc740 \uac04\ub2e8\ud558\uc9c0 \uc54a\ub2e4. \uc6b4\ub3d9\uc774 \uc5f0\uc18c\ud558\ub294 \uce7c\ub85c\ub9ac\uc758 \uc591\uc740 \uc0ac\ub78c\uacfc \uc6b4\ub3d9\uc758 \uac15\ub3c4 \ub4f1\uc5d0 \ub530\ub77c \ub2e4\ub974\ub2e4. \uc6b4\ub3d9\uc758 \uc885\ub958\ub3c4 \uc601\ud5a5\uc744 \uc8fc\ub294\ub370 \uc6b4\ub3d9\ud558\ub294 \uc2dc\uac04\uacfc \uc18d\ub3c4, \uac15\ub3c4, \uadf8\ub9ac\uace0 \ub098\uc774, \ud0a4, \ubab8\ubb34\uac8c\ub3c4 \uce7c\ub85c\ub9ac \uc5f0\uc18c\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uce5c\ub2e4.<br>\ud3c9\uade0\uc801\uc73c\ub85c \uc77c\uc0c1\uc0dd\ud65c\uc744 \ud558\ub294 \uac83\ub9cc\uc73c\ub85c\ub3c4 \ud558\ub8e8\uc5d0 15002000\uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b4\ub2e4. \ud558\uc9c0\ub9cc \uccb4\uc911\uc774 \ubb34\uac70\uc6b8\uc218\ub85d \ubab8\uc774 \uae30\ub2a5\ud558\ub294 \ub370 \ub354 \ub9ce\uc740 \uc5d0\ub108\uc9c0\uac00 \ud544\uc694\ud558\uae30 \ub54c\ubb38\uc5d0 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b8 \uc218 \uc788\ub2e4.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\ubbf8\uad6d \uac74\uac15\uc815\ubcf4\ub9e4\uccb4 \ud504\ub9ac\ubca4\uc158\ub2f7\ucef4\uc5d0 \ub530\ub974\uba74 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud558\ub294 \uac00\uc7a5 \uc88b\uc740, \uadf8\ub9ac\uace0 \uc26c\uc6b4 \ubc29\ubc95\uc740 \ud734\uc2dd\uc2dc\uac04\uc744 \ucd5c\uc18c\ud654\ud558\uace0 \ub354 \ub9ce\uc774 \uc6c0\uc9c1\uc774\ub294 \uac83\uc774\ub2e4. \uc6b4\ub3d9\ud558\uba74\uc11c \uce7c\ub85c\ub9ac\ub97c \ub354 \uc18c\ubaa8\ud558\uace0 \uc2f6\ub2e4\uba74 \uc2ec\ubc15\uc218\ub97c \uc8fc\uc2dc\ud560 \ud544\uc694\uac00 \uc788\ub2e4. \uc2ec\ubc15\uc218\uac00 \uc62c\ub77c\uac00\uba74 \ub354 \ub9ce\uc740 \uc0b0\uc18c\uc640 \uc5d0\ub108\uc9c0\ub97c \ud544\uc694\ub85c \ud558\uace0 \uacb0\uacfc\uc801\uc73c\ub85c \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud558\uac8c \ub41c\ub2e4. \uc6b4\ub3d9 \uac15\ub3c4\ub97c \ub192\uc774\uace0 \uc138\ud2b8 \uac04 \ud734\uc2dd \uc2dc\uac04\uc744 \uc904\uc774\uba74 \uc2ec\ubc15\uc218\ub97c \ub192\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4. \uc138\ud2b8 \uc0ac\uc774\uc5d0 \ubcf4\ud1b5 1\ubd84\uc744 \uc270\ub2e4\uba74 30\ucd08\uc5d0\uc11c 45\ucd08\ub85c \uc2dc\uac04\uc744 \uc904\uc774\ub294 \ubc29\ubc95\uc774\ub2e4.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\ub2e4\ub978 \ubc29\ubc95\ub3c4 \uc788\ub2e4. \uc608\ub97c \ub4e4\uc5b4 \ubc14\ubca8 \uc6b4\ub3d9\uc744 \ud558\ub294 \uc138\ud2b8 \uc0ac\uc774\uc5d0 60\ucd08\ub97c \uc26c\uba74 \ud734\uc2dd\ud560 \ub54c \uc904\ub118\uae30\ub97c \ud558\ub294 \ub4f1 \ub2a5\ub3d9\uc801\uc778 \ud734\uc2dd\uc744 \ucde8\ud560 \uc218 \uc788\ub2e4. \uc774\ub294 \ud55c \ubc88\uc758 \uc138\uc158\uc5d0\uc11c \ud6e8\uc52c \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud558\ub294 \ubc29\ubc95\uc774\ub2e4. \ud558\uc9c0\ub9cc \ubaa9\ud45c\uac00 \uce7c\ub85c\ub9ac \uc18c\ubaa8\uac00 \uc544\ub2c8\ub77c \uccb4\ub825\uc744 \ud0a4\uc6b0\ub294 \uac83\uc774\ub77c\uba74 \ub2e4\uc74c \uc138\ud2b8\ub97c \uc900\ube44\ud560 \uc218 \uc788\ub3c4\ub85d 60\ucd08\ub97c \uc26c\uc5b4\uc57c \ud55c\ub2e4. \ud504\ub9ac\ubca4\uc158\ub2f7\ucef4\uc5d0\uc11c \uc18c\uac1c\ud558\ub294 \uce7c\ub85c\ub9ac\ub97c \ub9ce\uc774 \uc18c\ube44\ud558\ub294 10\uac00\uc9c0 \uc6b4\ub3d9\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4.<\/p>\n\n\n\n<ol>\n<li class=\"has-medium-font-size\">\ub2ec\ub9ac\uae30 \ub2ec\ub9ac\uae30\ub294 \ucd5c\uace0\uc758 \uce7c\ub85c\ub9ac \uc5f0\uc18c \uc6b4\ub3d9 \uc911 \ud558\ub098\ub2e4. \ud3c9\uade0\uc801\uc73c\ub85c 1\uc2dc\uac04\uc5d0 5001000\uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b8 \uc218 \uc788\ub2e4. \ub2ec\ub9ac\uae30\ub294 \ubab8\uc758 \ubaa8\ub4e0 \uadfc\uc721 \uadf8\ub8f9\uc744 \uc0ac\uc6a9\ud574 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\uc2dc\ud0a8\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\uc218\uc601 \uc218\uc601\uc740 \ub2e4\uc591\ud55c \uadfc\uc721 \uadf8\ub8f9\uc744 \uc0ac\uc6a9\ud558\ub294 \uc800\ucda9\uaca9 \uc6b4\ub3d9\uc774\ub2e4. 30\ubd84\uac04 \uc218\uc601\uc73c\ub85c 200300\uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud560 \uc218 \uc788\ub2e4. \uc218\uc601\uc740 \ub610 \uc2ec\ud608\uad00 \uac74\uac15\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uc9c0\uad6c\ub825\uacfc \ud798\uc744 \ud0a4\uc6b8 \uc218 \uc788\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\uc0ac\uc774\ud074\ub9c1 1\uc2dc\uac04\uc5d0 500700\uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud560 \uc218 \uc788\ub2e4. \uace0\uc815\uc2dd \uc790\uc804\uac70\ub85c 20\ucd08\uac04 \uc9c8\uc8fc\ud558\uace0 10\ucd08\uac04 \uc26c\uac70\ub098 \uc18d\ub3c4\ub97c \ub2a6\ucd94\ub294 \ud615\ud0dc\ub85c \uac15\ub3c4\ub97c \ub192\uc774\uba74 \uadf8 \uc2dc\uac04\uc758 \uc57d \uc808\ubc18\uacfc \ube44\uc2b7\ud55c \uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b8 \uc218 \uc788\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(High-Intensity interval training, HIIT) \uc804\ud1b5\uc801\uc778 \ubc84\uc804\uc740 20\ucd08 \ub3d9\uc548 \ucd5c\ub300\uce58\ub85c \uc6b4\ub3d9\ud55c \ub4a4 10\ucd08 \ud734\uc2dd\uc744 8\ubc88 \ubc18\ubcf5\ud558\uac70\ub098 4\ubd84\uac04 \uc9c0\uc18d\ud558\ub294 \uac83\uc774\ub2e4. \uc2ec\ubc15\uc218\uac00 \uacc4\uc18d \uc99d\uac00\ud558\uae30 \ub54c\ubb38\uc5d0 \ud3c9\uade0\uc801\uc73c\ub85c 30\ubd84 \ub3d9\uc548 400~600\uce7c\ub85c\ub9ac\ub97c \ub354 \ub9ce\uc774 \uc18c\ube44\ud560 \uc218 \uc788\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\uc904\ub118\uae30 \uc904\ub118\uae30\ub294 \uc9c0\uad6c\ub825\uacfc \uc2ec\ud608\uad00 \uac74\uac15\uc744 \uac1c\uc120\ud558\uba74\uc11c \uc0c1\uccb4\uc640 \ud558\uccb4\ub97c \ubaa8\ub450 \uac15\ud654\ud560 \uc218 \uc788\ub2e4. 1\uc2dc\uac04\uc5d0 6001000\uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud560 \uc218 \uc788\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\uadfc\ub825 \uc6b4\ub3d9 \uc774\ub294 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud558\ub294 \ud6a8\uc728\uc801\uc778 \ubc29\ubc95\uc774\ub2e4. 1\uc2dc\uac04 \uadfc\ub825\uc6b4\ub3d9\uc740 \ud3c9\uade0\uc801\uc73c\ub85c 300400\uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b8 \uc218 \uc788\ub2e4. \uc5ec\uae30\uc5d0 &#8216;\uc6b4\ub3d9 \ud68c\ubcf5\uae30 \ucd08\uacfc \uc0b0\uc18c \uc18c\ubaa8(EPOC)&#8217; \ud6a8\uacfc \ub355\ubd84\uc5d0 \ud558\ub8e8 \uc885\uc77c \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud560 \uc218 \uc788\ub2e4. EPOC \ud6a8\uacfc\ub294 \uc6b4\ub3d9 \ud6c4 \uadfc\uc721 \ud68c\ubcf5\uc5d0 \ud544\uc694\ud55c \uc0b0\uc18c \uc18c\ube44\uc640 \uad00\ub828\ud574 \uc2e0\uc9c4\ub300\uc0ac \uc99d\uac00\uc5d0 \ub3c4\uc6c0\uc744 \uc900\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\ubcf5\uc2f1 \ubcf5\uc2f1\uc740 \uc5b5\uc81c\ub41c \uc5d0\ub108\uc9c0\ub97c \ubc29\ucd9c\ud558\ub294 \uc88b\uc740 \ubc29\ubc95\uc77c \ubfd0 \uc544\ub2c8\ub77c \uade0\ud615\ub825\uc744 \uac1c\uc120\ud574 \uc9c0\uad6c\ub825\uc744 \ub192\uc774\uace0 \uc0c1\uccb4\uc640 \ucf54\uc5b4 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \ud1b5\uc0c1 1\uc2dc\uac04 500800\uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud55c\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\uc870\uc815 \uc870\uc815 \ubc00\ub2f9 \ub3d9\uc791\uc740 \ud314, \ucf54\uc5b4, \ub4f1\uc744 \ube44\ub86f\ud55c \uc5ec\ub7ec \uadfc\uc721 \uadf8\ub8f9\uc758 \uce7c\ub85c\ub9ac \uc18c\ubaa8\uc5d0 \ub3c4\uc6c0\uc774 \ub41c\ub2e4. 1\uc2dc\uac04\uc5d0 \ud3c9\uade0 400600\uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud560 \uc218 \uc788\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\ub098\uccb4\uc6b4\ub3d9(Calisthenics) \uc774\ub294 \uccb4\uc911\uc744 \uc774\uc6a9\ud574 \ubcf5\ud569\uc6b4\ub3d9\uacfc \uadfc\ub825\uc6b4\ub3d9 \ub3d9\uc791\uc744 \ud558\ub294 \uac83\uc774\ub2e4. \uad50\uc815\uc6b4\ub3d9 \uc804\ubb38\uac00 \ud328\ud2b8\ub9ac\uc0e4 \uadf8\ub9ac\ube0c\uc2a4\ub294 &#8220;30\ubd84 \uc138\uc158\uc774 \uccb4\uc911\uacfc \uac15\ub3c4\uc5d0 \ub530\ub77c 140\uc5d0\uc11c 200\uce7c\ub85c\ub9ac\ub97c \uc5f0\uc18c\ud560 \uc218 \uc788\ub2e4&#8221;\uace0 \ub9d0\ud588\ub2e4. \uadf8\ub294 &#8220;\ud314\uad7d\ud600\ud3b4\uae30, \uc2a4\ucffc\ud2b8, \ud50c\ub791\ud06c, \ub9c8\uc6b4\ud2b8\ud06c\ub77c\uc774\uba38 \uac19\uc740 \ubcf5\ud569\uc6b4\ub3d9\uc740 \uc0c1\uccb4\uc640 \ud558\uccb4, \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc2ec\ubc15\uc218\ub97c \uc99d\uac00\uc2dc\ud0a8\ub2e4&#8221;\uace0 \ub9d0\ud588\ub2e4. \uadf8\ub294 \uc774\ub4e4 4\uac00\uc9c0 \uc6b4\ub3d9\uc744 \uac01 1\ubd84\uc529 \ud55c \ub4a4 1\ubd84\uac04 \ud734\uc2dd\uc744 \ucde8\ud558\uace0 \uc774\ub97c 3\uc138\ud2b8 \ubc18\ubcf5\ud558\ub77c\uace0 \uad8c\ud588\ub2e4.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\uc2a4\ud504\ub9b0\ud2b8 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(Sprint interval training, SIT) \uadf8\ub9ac\ube0c\uc2a4\ub294 &#8220;SIT\ub294 HIIT\uc640 \ube44\uc2b7\ud558\ub2e4&#8221;\uba74\uc11c &#8220;\uac01 \uc6b4\ub3d9 \uc0ac\uc774\uc5d0 \ub354 \uae34 \ud68c\ubcf5 \uc2dc\uac04\uc744 \uac16\ub294 SIT \uc6b4\ub3d9\uc758 \uac15\ub3c4\uac00 \ud6e8\uc52c \ub192\uc740 \uac83\uc774 \ucc28\uc774\uc810&#8221;\uc774\ub77c\uace0 \ub9d0\ud588\ub2e4. \uc608\ub97c \ub4e4\uc5b4 \ucd5c\ub300\uce58\ub85c 30\ucd08\uac04 \uc790\uc804\uac70 \ud0c0\uae30, \ub2ec\ub9ac\uae30, \ub9ac\ud504\ud305 \ub4f1\uc744 \ud55c \ub4a4 3\ubd84\uac04 \uc270\ub2e4. \uc774\uac83\uc744 5\uc138\ud2b8 \ubc18\ubcf5\ud55c\ub2e4. 15\ubd84 SIT \uc6b4\ub3d9\uc740 100200\uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud560 \uc218 \uc788\ub2e4.<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc5b4\ub5a4 \uc6b4\ub3d9\uc744 \ud574\uc57c \uce7c\ub85c\ub9ac\ub97c \uac00\uc7a5 \ub9ce\uc774 \ud0dc\uc6b8 \uc218 \uc788\uc744\uae4c. \ub2f5\uc740 \uac04\ub2e8\ud558\uc9c0 \uc54a\ub2e4. \uc6b4\ub3d9\uc774 \uc5f0\uc18c\ud558\ub294 \uce7c\ub85c\ub9ac\uc758 \uc591\uc740 \uc0ac\ub78c\uacfc \uc6b4\ub3d9\uc758 \uac15\ub3c4 \ub4f1\uc5d0 \ub530\ub77c \ub2e4\ub974\ub2e4. \uc6b4\ub3d9\uc758 \uc885\ub958\ub3c4 \uc601\ud5a5\uc744 \uc8fc\ub294\ub370 \uc6b4\ub3d9\ud558\ub294 \uc2dc\uac04\uacfc \uc18d\ub3c4, \uac15\ub3c4,&hellip; <\/p>\n","protected":false},"author":1,"featured_media":11668,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2303],"tags":[1680,5326,5328,3007],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\uce7c\ub85c\ub9ac \uac00\uc7a5 \ub9ce\uc774 \uc18c\ubaa8\ud558\ub294 \uc6b4\ub3d9\uc740?? 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