{"id":10720,"date":"2026-03-11T15:04:19","date_gmt":"2026-03-11T06:04:19","guid":{"rendered":"https:\/\/burnfit.io\/?p=5158"},"modified":"2026-03-11T15:04:19","modified_gmt":"2026-03-11T06:04:19","slug":"%ec%a7%81%ea%b0%81-%ec%96%b4%ea%b9%a8%eb%a5%bc-%eb%a7%8c%eb%93%9c%eb%8a%94-4%ea%b0%80%ec%a7%80-%ec%9a%b4%eb%8f%99-tip","status":"publish","type":"post","link":"https:\/\/burnfit.io\/zh-hant\/%ec%a7%81%ea%b0%81-%ec%96%b4%ea%b9%a8%eb%a5%bc-%eb%a7%8c%eb%93%9c%eb%8a%94-4%ea%b0%80%ec%a7%80-%ec%9a%b4%eb%8f%99-tip\/","title":{"rendered":"\uc9c1\uac01 \uc5b4\uae68\ub97c \ub9cc\ub4dc\ub294 4\uac00\uc9c0 \uc6b4\ub3d9\ub8e8\ud2f4"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10720\" class=\"elementor elementor-10720\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-af6dbe6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"af6dbe6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0aeb4eb\" data-id=\"0aeb4eb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b34774c elementor-widget elementor-widget-text-editor\" data-id=\"b34774c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h1>\uc19f\uc544\uc624\ub978 \uc2b9\ubaa8\uadfc\uc744 \uac00\ub77c\uc549\ud788\uace0, <br \/>\uad7d\uc740 \ub4f1\uc744 \ud3b4 \uc644\ubcbd\ud55c \ub125\ub77c\uc778\uc744 \uc644\uc131\ud558\ub294 \ubc29\ubc95.<\/h1>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2ba2519 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2ba2519\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc5c341\" data-id=\"bc5c341\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-523a2e6 elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"523a2e6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1335\" height=\"2000\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1-1335x2000.png\" class=\"attachment-large 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https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1-445x667.png 445w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1-650x974.png 650w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1-550x824.png 550w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1-460x689.png 460w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1-450x674.png 450w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1-350x524.png 350w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc81c\ub2c8-\uc9c1\uac01\uc5b4\uae68-scaled-1.png 1709w\" sizes=\"(max-width: 1335px) 100vw, 1335px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a16b102 elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"a16b102\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"736\" height=\"1103\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68.jpg\" class=\"attachment-large size-large wp-image-5173\" alt=\"\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68.jpg 736w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68-683x1024.jpg 683w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68-445x667.jpg 445w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68-650x974.jpg 650w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68-550x824.jpg 550w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68-460x689.jpg 460w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68-450x674.jpg 450w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2dd\ub2dd-\uc9c1\uac01\uc5b4\uae68-350x525.jpg 350w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-278d134 elementor-widget elementor-widget-text-editor\" data-id=\"278d134\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><span style=\"font-size: 12px; color: #808080;\">Pinterest<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac9fd49 elementor-widget elementor-widget-text-editor\" data-id=\"ac9fd49\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\uc637\ucc28\ub9bc\uc774 \uac00\ubcbc\uc6cc\uc9c8\uc218\ub85d \uc2dc\uc120\uc774 \uba38\ubb34\ub294 \uacf3\uc740 \uc815\ud574\uc838 \uc788\ub2e4. \uc81c\ub2c8\ub098 \ub2dd\ub2dd\ucc98\ub7fc \ub9e4\ub044\ub7fd\uac8c \ub5a8\uc5b4\uc9c0\ub294 \uc5b4\uae68\uc120\uacfc \uae38\uace0 \uc6b0\uc544\ud55c \ub125\ub77c\uc778. \uc774\ub978\ubc14 <strong>&#8216;\uc9c1\uac01 \uc5b4\uae68&#8217;<\/strong>\ub2e4. \ud558\uc9c0\ub9cc \uac70\uc6b8 \uc55e\uc758 \ub0b4 \ubaa8\uc2b5\uc740 \uc794\ub729 \uc6c5\ud06c\ub9b0 \ucc44 \uc19f\uc544\uc624\ub978 \uc2b9\ubaa8\uadfc \ub54c\ubb38\uc5d0 \ubaa9\uc740 \uc9e7\uc544 \ubcf4\uc774\uace0, \uc5b4\ub5a4 \uc637\uc744 \uc785\uc5b4\ub3c4 \ud0dc\uac00 \uc0b4\uc544\ub098\uc9c0 \uc54a\ub294\ub2e4.<\/p><p>\uc0ac\uc2e4 \ub2f9\uc2e0\uc758 \uc2b9\ubaa8\uadfc\uc774 \uc720\ub3c5 \ube44\ub300\uce6d\uc801\uc73c\ub85c \ucee4\uc9c4 \uac8c \uc544\ub2c8\ub2e4. \ud558\ub8e8 \uc885\uc77c \uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ubaa8\ub2c8\ud130\ub97c \ub4e4\uc5ec\ub2e4\ubcf4\uba70 \uc55e\uc73c\ub85c \ub465\uae00\uac8c \ub9d0\ub824\ubc84\ub9b0 \uc5b4\uae68, \uc989 <strong>&#8216;\ub77c\uc6b4\ub4dc \uc204\ub354&#8217;<\/strong>\uac00 \ubaa9\uc120\uc744 \uc9e7\uc544 \ubcf4\uc774\uac8c \ub9cc\ub4e0 \uac83 \ubfd0\uc774\ub2e4. \uc77c\uc2dc\uc801\uc778 \ub9c8\uc0ac\uc9c0\uc5d0 \uc758\uc874\ud558\uba70 \ubb49\uce5c \uc5b4\uae68\ub97c \ud480\uc5b4\ub0b4\ub294 \uac83\ub9cc\uc73c\ub85c\ub294 \ubd80\uc871\ud558\ub2e4. \ub4f1 \ub4a4 \uae4a\uc219\ud55c \uacf3\uc758 \uadfc\uc721\uc744 \uae68\uc6cc \uc5b4\uae68\ub97c \uc81c\uc790\ub9ac\ub85c \ub3cc\ub824\ub193\ub294 \uac83. \uadf8\uac83\uc774 \uc2e4\ub8e8\uc5e3\uc744 \ubc14\uafb8\ub294 \uac00\uc7a5 \uc6b0\uc544\ud558\uace0 \uadfc\ubcf8\uc801\uc778 \ud574\uacb0\ucc45\uc774\ub2e4.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edeb2ae elementor-widget elementor-widget-image\" data-id=\"edeb2ae\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.onelink.me\/GK67\/qgtlouie\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/01\/Lying-Hip-Abduction-1024x1024-1.gif\" class=\"attachment-large size-large wp-image-5099\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-359107b elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"359107b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>\uc644\ubcbd\ud55c \ub125\ub77c\uc778\uc744 \uc704\ud55c 4\uac00\uc9c0 \uc6b4\ub3d9\ub8e8\ud2f4<\/h2><p data-start=\"172\" data-end=\"315\"><!-- notionvc: a725d868-87c8-48ee-b4cc-3bc0d2e539fe --><\/p><p data-start=\"490\" data-end=\"527\">\uc2b9\ubaa8\uadfc\uc744 \ub0b4\ub9ac\uace0 \uc5b4\uae68\uc758 \uac01\uc744 \uc0b4\ub9ac\uae30 \uc704\ud574\uc11c\ub294 \ub2e8\uc21c\ud788 \uc5b4\uae68 \uc6b4\ub3d9\uc5d0\ub9cc \uc9d1\ucc29\ud574\uc11c\ub294 \uc548 \ub41c\ub2e4.\u00a0<br \/><span style=\"letter-spacing: 0px;\">\uad7d\uc740 \ub4f1\uc744 \ud65c\uc9dd \ud3b4\uc8fc\uace0, \uc5b4\uae68 \ud6c4\uba74\uc5d0 \ub2e8\ub2e8\ud55c \ubcfc\ub968\uc744 \ucc44\uc6cc \ub123\ub294 <\/span><strong style=\"letter-spacing: 0px;\">4\uac00\uc9c0 \uc6b4\ub3d9\ub8e8\ud2f4<\/strong><span style=\"letter-spacing: 0px;\">\uc744 \uc18c\uac1c\ud55c\ub2e4.<\/span><\/p><p><strong><span class=\"notion-enable-hover\" data-token-index=\"0\">1. \ud398\uc774\uc2a4 \ud480 (Face Pull) \u2014 15\ud68c x 4\uc138\ud2b8<\/span><\/strong><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-5172 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ud398\uc774\uc2a4-\ud480.gif\" alt=\"\" width=\"301\" height=\"301\" \/><\/p><p data-start=\"529\" data-end=\"548\">\ub9d0\ub9b0 \uc5b4\uae68\ub97c \ud3b4\uc8fc\ub294 \uac00\uc7a5 \uc9c1\uad00\uc801\uc778 <strong>\uad50\uc815 \uc6b4\ub3d9<\/strong>\uc774\ub2e4. \ucf00\uc774\ube14\uc744 \uba38\ub9ac \ub192\uc774\uc5d0 \uace0\uc815\ud55c \ub4a4, \ub9c8\uc8fc \ubcf4\uace0 \uc120\ub2e4. \uc591\uc190\uc73c\ub85c \ub85c\ud504\ub97c \uc950\uace0 \uac00\uc2b4\uc744 \ud65c\uc9dd \ud3b8 \uc0c1\ud0dc\ub85c \ucf00\uc774\ube14\uc744 \uc5bc\uad74 \ubc29\ud5a5\uc73c\ub85c \ud798\uaecf \ub2f9\uae34\ub2e4. <br \/><span style=\"text-decoration: underline;\">\ud314\uc744 \ud3b4\uba74\uc11c \uc2dc\uc791 \uc790\uc138\ub85c \ub3cc\uc544\uac08 \ub54c, \ub4f1 \uc0c1\ubd80\uc758 \ubed0\uadfc\ud55c \uae34\uc7a5\uac10\uc744 \ud1b5\uc81c\ud558\uba70 \ucc9c\ucc9c\ud788 \uc774\uc644\ud558\ub294 \uac83\uc774 \ud575\uc2ec<\/span>\uc774\ub2e4.<\/p><p data-start=\"529\" data-end=\"548\"><strong><span class=\"notion-enable-hover\" data-token-index=\"0\">2. \ub7ab \ud480 \ub2e4\uc6b4 (Lat Pull Down) \u2014 12\ud68c x 4\uc138\ud2b8<\/span><\/strong><!-- notionvc: cd3e4135-d559-47d9-ae51-aa316a7777ae --><\/p><p data-start=\"529\" data-end=\"548\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5171 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ub7ab\ud480\ub2e4\uc6b4-2.gif\" alt=\"\" width=\"303\" height=\"303\" \/><\/p><p data-start=\"529\" data-end=\"548\">\uc2b9\ubaa8\uadfc\uc774 \uc790\uafb8 \uc704\ub85c \uc19f\uad6c\uce58\ub294 \uc774\uc720\ub294, \uc774\ub97c \uc544\ub798\ub85c \ub04c\uc5b4\ub0b4\ub9b4 <span style=\"text-decoration: underline;\">\ub4f1 \uadfc\uc721\uc758 \ud798\uc774 \ubd80\uc871\ud558\uae30 \ub54c\ubb38<\/span>\uc774\ub2e4. \ud5c8\ubc85\uc9c0 \uc9c0\uc9c0\ub300\uc758 \ub192\ub0ae\uc774\ub97c \ub9de\ucd94\uace0, \ubc14\ub97c \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \ub113\uac8c \uc7a1\uace0 \uc549\ub294\ub2e4. \uac00\uc2b4\uc744 \ud3b8 \uc0c1\ud0dc\ub85c \ubc14\uac00 \uc1c4\uace8\uc5d0 \ub2ff\uc744 \uc815\ub3c4\ub85c \ub2f9\uaca8\uc900\ub2e4. \uc774\ub54c \ud314\uc758 \ud798\uc774 \uc544\ub2cc \uad11\ubc30\uadfc\uc758 \uc218\ucd95\uc73c\ub85c \ub2f9\uae30\uace0, \uadfc\uc721\uc774 \uc774\uc644\ub418\ub294 \uac83\uc744 \ub290\ub07c\uba70 <strong>\ucc9c\ucc9c\ud788 \ud314\uc744 \ud3b4\ub294 \ub514\ud14c\uc77c<\/strong>\uc774 \ub4f1\ud310\uc758 \uc2e4\ub8e8\uc5e3\uc744 \uacb0\uc815\ud55c\ub2e4.<\/p><p><!-- notionvc: c799ec0b-8261-4cdf-9030-9f6bb7a422b6 --><\/p><p data-start=\"529\" data-end=\"548\"><strong><span class=\"notion-enable-hover\" data-token-index=\"0\">3. \ub364\ubca8 \uc204\ub354 \ud504\ub808\uc2a4 (Dumbbell Shoulder Press) \u2014 10\ud68c x 4\uc138\ud2b8<\/span><\/strong><!-- notionvc: c04d63f0-6150-46fd-86e2-0e0fd3da68c6 --><\/p><p data-start=\"529\" data-end=\"548\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-5169 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ub364\ubca8-\uc204\ub354-\ud504\ub808\uc2a4.gif\" alt=\"\" width=\"290\" height=\"290\" \/><\/p><p data-start=\"529\" data-end=\"548\">\uc5b4\uae68\uc758 \ubf08\ub300 \uc704\uce58\ub97c \uc81c\uc790\ub9ac\ub85c \ub3cc\ub824\ub1a8\ub2e4\uba74, \uc774\uc81c \uc5b4\uae68 \ub05d\uc5d0 \ub465\uadfc \ubcfc\ub968\uc744 \ucc44\uc6cc \ub123\uc5b4 <strong>&#8216;\uc9c1\uac01&#8217;\uc758 \ubaa8\uc11c\ub9ac<\/strong>\ub97c \ube5a\uc5b4\ub0bc \ucc28\ub840\ub2e4. \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \uc7a1\uace0 \ud314\uc744 \ubc8c\ub824 \uba38\ub9ac\uc640 \ub098\ub780\ud788 \uc704\uce58\uc2dc\ud0a8\ub2e4. \uc2b9\ubaa8\uadfc\uc774 \uac1c\uc785\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc5b4\uae68\ub97c \uc544\ub798\ub85c \uc9c0\uadf8\uc2dc \ub204\ub974\uba74\uc11c \ub364\ubca8\uc744 \uc218\uc9c1\uc73c\ub85c \ubc00\uc5b4 \uc62c\ub9b0\ub2e4. \uce21\uba74 \uc0bc\uac01\uadfc\uc758 \ud0c0\uaca9\uac10\uc744 \uc720\uc9c0\ud558\uba70 \ub0b4\ub824\uc624\ub418, <span style=\"text-decoration: underline;\">\ud314\uafc8\uce58\uac00 \ub108\ubb34 \uc544\ub798\ub85c \ud479 \uaebc\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uae34\uc7a5\uac10\uc744 \uc950\uace0 \uc788\uc5b4\uc57c \ud55c\ub2e4.<\/span><\/p><p><!-- notionvc: c501644b-9d90-4d09-9fde-7a7e05f0edd1 --><\/p><p data-start=\"529\" data-end=\"548\"><strong><span class=\"notion-enable-hover\" data-token-index=\"0\">4. Y \ub808\uc774\uc988 (Y-Raise) \u2014 15\ud68c x 3\uc138\ud2b8<\/span><\/strong><!-- notionvc: d5900330-a66b-4652-834c-0aff55e24c28 --><\/p><p data-start=\"529\" data-end=\"548\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-5170 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Y-\ub808\uc774\uc988.gif\" alt=\"\" width=\"277\" height=\"277\" \/><\/p><p data-start=\"529\" data-end=\"548\">\uc644\ubcbd\ud55c \uc2e4\ub8e8\uc5e3\uc744 \uad73\ud788\uae30 \uc704\ud55c <strong>\ud53c\ub2c8\uc2dc \ub3d9\uc791<\/strong>\uc774\ub2e4. \ud0c0\uae43 \ubd80\uc704\uc5d0 \uc628\uc804\ud788 \uc9d1\uc911\ud558\uae30 \uc704\ud574 \uc778\ud074\ub77c\uc778 \ubca4\uce58\uc5d0 \uac00\uc2b4\uc744 \uae30\ub300\uace0 \uc5ce\ub4dc\ub9b0\ub2e4. \uc591\ud314\uc744 Y\uc790 \ud615\ud0dc\ub85c \ub9cc\ub4e0 \uc0c1\ud0dc\uc5d0\uc11c \ucd5c\ub300\ud55c \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. <span style=\"text-decoration: underline;\">\uc77c\uc0c1\uc5d0\uc11c \uc2a4\uc704\uce58\uac00 \uaebc\uc838\uc788\ub358 \ud558\ubd80 \uc2b9\ubaa8\uadfc\uc744 \ud655\uc2e4\ud558\uac8c \uae68\uc6b0\ub294 \uacfc\uc815<\/span>\uc774\ub2e4. \ud150\uc158\uc774 \uc911\uc694\ud558\ubbc0\ub85c, \ub4f1\uc758 \uae34\uc7a5\uc774 \uc644\uc804\ud788 \ud480\ub824\ubc84\ub9ac\uae30 \uc804\uae4c\uc9c0\ub9cc \ucc9c\ucc9c\ud788 \ud314\uc744 \ub0b4\ub9ac\uba70 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ffcf38 elementor-widget elementor-widget-image\" data-id=\"8ffcf38\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.onelink.me\/GK67\/qgtlouie\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/01\/Lying-Hip-Abduction-1024x1024-1.gif\" class=\"attachment-large size-large wp-image-5099\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-958c22a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"958c22a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9544d18\" data-id=\"9544d18\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c050337 elementor-widget elementor-widget-text-editor\" data-id=\"c050337\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-path-to-node=\"4\">\uc544\ub984\ub2e4\uc6b4 \uc2e4\ub8e8\uc5e3\uc740 \uc12c\uc138\ud55c \uae30\ub85d\uc5d0\uc11c \ub098\uc628\ub2e4<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5163 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\uc9c1\uac01-\uc5b4\uae68-\uc774\ubbf8\uc9c01-1024x591.png\" alt=\"\" width=\"759\" height=\"437\" \/><\/p><p data-path-to-node=\"5\">\uc6b0\uc544\ud55c \uc9c1\uac01 \uc5b4\uae68\ub97c \ub9cc\ub4e4\uae30 \uc704\ud574 \uc5b5\uc9c0\ub85c \ubb34\uac70\uc6b4 \uc911\ub7c9\uc744 \uace0\uc9d1\ud560 \ud544\uc694\ub294 \uc5c6\ub2e4. \uc5ec\uae30\uc11c \ud575\uc2ec\uc740 \uc2b9\ubaa8\uadfc\uc774 \uac1c\uc785\ud558\uc9c0 \uc54a\ub294 <strong>\ub098\ub9cc\uc758 \uc54c\ub9de\uc740 \ubb34\uac8c\ub97c \ucc3e\uace0, \uadf8 \ubd80\ub4dc\ub7ec\uc6b4 \uc790\uadf9\uc744 \uafb8\uc900\ud788 \uc720\uc9c0\ud558\ub294 \uac83<\/strong>\uc774\ub2e4. \ud558\uc9c0\ub9cc \uc774 \ubbf8\uc138\ud55c \uac10\uac01\uc744 \uc624\uc9c1 \uae30\uc5b5\uc5d0\ub9cc \uc758\uc874\ud558\ub2e4 \ubcf4\uba74, \ub9c9\uc0c1 \uac70\uc6b8 \uc55e\uc5d0 \uc130\uc744 \ub54c &#8216;\uc9c0\ub09c\ubc88 \uc204\ub354 \ud504\ub808\uc2a4\ub97c \ud588\ub358 \ub364\ubca8\uc774 2kg\uc600\ub294\uc9c0, 3kg\uc600\ub294\uc9c0&#8217; \ud5f7\uac08\ub9ac\uae30 \ub9c8\ub828\uc774\ub2e4.<\/p><p data-path-to-node=\"6\">\uc774\ub54c \uc6b4\ub3d9 \uae30\ub85d\uc740 \ub098\ub9cc\uc758 \ud54f\uc744 \uc7a1\uc544\uc8fc\ub294 \ud6cc\ub96d\ud55c \uae38\uc7a1\uc774\uac00 \ub41c\ub2e4. \ub0b4 \ubab8\uc5d0 \uac00\uc7a5 \ud3b8\uc548\ud558\uace0 \uc815\ud655\ud588\ub358 \uc138\ud305 \uac12\uc744 \uae30\ub85d\ud574\ub450\uba74, \ub9e4\ubc88 \ubb34\uac8c\ub97c \uace0\ubbfc\ud560 \ud544\uc694 \uc5c6\uc774 \uc628\uc804\ud788 \uc6c0\uc9c1\uc784\uc5d0\ub9cc \uc9d1\uc911\ud560 \uc218 \uc788\ub2e4. <span style=\"text-decoration: underline;\">\uac00\uc2b4\uc744 \ud65c\uc9dd \ud3b4\uace0 \uc5b4\uae68\ub97c \ub0b4\ub9ac\ub294 \uc774 \ub8e8\ud2f4\uc774 \ucc28\uace1\ucc28\uace1 \uae30\ub85d\uc73c\ub85c \uc313\uc77c \ub54c, \uac70\uc6b8 \uc18d \ub77c\uc778\uc740 \ubd84\uba85\ud558\uac8c \ubcc0\ud558\uae30 \uc2dc\uc791\ud55c\ub2e4.<\/span> \ubb34\uc791\uc815 \ub540 \ud758\ub9ac\ub294 \uac83\uc744 \ub118\uc5b4 \uac00\uc7a5 \ub9e4\ub044\ub7ec\uc6b4 \ub125\ub77c\uc778\uc744 \uc644\uc131\ud558\ub294 \uc5ec\uc815\uc5d0, \ubc88\ud54f \uac19\uc740 \uc6b4\ub3d9 \uae30\ub85d \uc571\uc774 \uaf2d \ud544\uc694\ud55c \uc774\uc720\ub2e4.<\/p><h3 data-section-id=\"1t9dbcw\" data-start=\"1055\" data-end=\"1068\"><!-- notionvc: 4418a63e-65d2-489e-bb79-c1fbbfad1d20 --><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5086f2a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5086f2a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cab93d7\" data-id=\"cab93d7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d8875a2 elementor-widget elementor-widget-text-editor\" data-id=\"d8875a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-section-id=\"1lvs9ch\" data-start=\"834\" data-end=\"852\">\ub9c8\ubb34\ub9ac<\/h2><p>\uc624\ub298 \ub2f9\uc7a5 \uc774 \ub8e8\ud2f4\uc744 \ub9c8\ucce4\ub2e4\uace0 \ud574\uc11c \ub0b4\uc77c \uc544\uce68 \uc81c\ub2c8\uc758 \uc5b4\uae68\ub97c \uac16\uac8c \ub418\ub294 \uac83\uc740 \uc544\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac00\uc2b4\uc744 \ud65c\uc9dd \ud3b4\uace0 \ub4f1 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud574 \uc5b4\uae68\ub97c \ub0b4\ub9ac\ub294 \uac10\uac01\uc744 \uae68\ub2eb\ub294 \uc21c\uac04, \uac70\uc6b8 \uc55e\uc758 \uc2e4\ub8e8\uc5e3\uc740 \ubd84\uba85 \ub2ec\ub77c\uc9c4\ub2e4.<\/p><p>\uc5b4\ub5a4 \ud654\ub824\ud55c \uc637\uc744 \uac78\uce58\ub294 \uac83\ubcf4\ub2e4, \uc62c\uace7\uc740 \uc790\uc138\uac00 \ud6e8\uc52c \ub354 \ud6cc\ub96d\ud55c \ud54f\uc744 \uc644\uc131\uc2dc\ud0a8\ub2e4. \uc644\ubcbd\ud558\uc9c0 \uc54a\uc544\ub3c4 \uc88b\ub2e4. \uc624\ub298 \ud5ec\uc2a4\uc7a5 \uac70\uc6b8 \uc55e\uc5d0\uc11c \ub2f9\uc2e0\uc758 \uad7d\uc740 \uc5b4\uae68\ub97c \ud3b4\ub0b8 \uac83\ub9cc\uc73c\ub85c\ub3c4 \ucda9\ubd84\ud788 \uadfc\uc0ac\ud55c \ud558\ub8e8\ub2c8\uae4c.<\/p><h3 data-section-id=\"1t9dbcw\" data-start=\"1055\" data-end=\"1068\"><!-- notionvc: 4418a63e-65d2-489e-bb79-c1fbbfad1d20 --><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85fd272 elementor-widget elementor-widget-image\" data-id=\"85fd272\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/02\/Dumbbell-Bench-Press.gif\" class=\"attachment-large size-large wp-image-5162\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\uc19f\uc544\uc624\ub978 \uc2b9\ubaa8\uadfc\uc744 \uac00\ub77c\uc549\ud788\uace0, \uad7d\uc740 \ub4f1\uc744 \ud3b4 \uc644\ubcbd\ud55c \ub125\ub77c\uc778\uc744 \uc644\uc131\ud558\ub294 \ubc29\ubc95. Pinterest \uc637\ucc28&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10722,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-10720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-routine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/posts\/10720","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/comments?post=10720"}],"version-history":[{"count":0,"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/posts\/10720\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/media\/10722"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/media?parent=10720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/categories?post=10720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/zh-hant\/wp-json\/wp\/v2\/tags?post=10720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}