{"id":4800,"date":"2024-07-15T06:55:36","date_gmt":"2024-07-15T06:55:36","guid":{"rendered":"https:\/\/vaklife.com\/?p=4800"},"modified":"2024-07-15T06:56:14","modified_gmt":"2024-07-15T06:56:14","slug":"effective-muscle-building-the-significance-of-protein-diet-and-exercise","status":"publish","type":"post","link":"https:\/\/vaklife.com\/ko\/\ud6a8\uacfc\uc801\uc778-\uadfc\uc721-\ud615\uc131-\ub2e8\ubc31\uc9c8-\uc2dd\ub2e8\uacfc-\uc6b4\ub3d9\uc758-\uc911\uc694\uc131\/","title":{"rendered":"\ud6a8\uacfc\uc801\uc778 \uadfc\uc721 \ub9cc\ub4e4\uae30: \ub2e8\ubc31\uc9c8, \uc2dd\ub2e8 \ubc0f \uc6b4\ub3d9\uc758 \uc911\uc694\uc131"},"content":{"rendered":"

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ub300\ubd80\ubd84\uc758 \uc0ac\ub78c\ub4e4\uc740 \uadfc\uc721\uc744 \ud0a4\uc6b0\ub824\uba74 \ub2e8\ubc31\uc9c8\uc744 \ub9ce\uc774 \uc12d\ucde8\ud574\uc57c \ud55c\ub2e4\uace0 \ub9d0\ud560 \uac83\uc785\ub2c8\ub2e4. \ubb3c\ub860 \ub2e8\ubc31\uc9c8\uc740 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uacb0\uad6d, \uc6b0\ub9ac \ubab8\uc740 \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\ub294 \ub370 \ud544\uc694\ud55c \uad6c\uc131 \uc694\uc18c\ub97c \uc81c\uacf5\ud558\uae30 \uc704\ud574 \uc2dd\ub2e8\uc5d0 \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \uacb0\uad6d \uadfc\uc721\uc740 \ub2e8\ubc31\uc9c8\ub85c \ud615\uc131\ub429\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub2e8\ubc31\uc9c8\ub9cc\uc73c\ub85c\ub294 \ud6a8\uacfc\uac00 \uc5c6\uc2b5\ub2c8\ub2e4. \ub098\uba38\uc9c0 \uc6b4\ub3d9\uacfc \uc601\uc591 \uacc4\ud68d\uc5d0\ub3c4 \uc2e0\uacbd\uc744 \uc368\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\uadfc\uc721\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub2e8\ubc31\uc9c8 \uadf8 \uc774\uc0c1\uc774 \ud544\uc694\ud55c \uc774\uc720<\/strong><\/p>\n\n\n\n

\uadfc\uc721\uc744 \ud0a4\uc6b0\ub824\ub294 \ub9ce\uc740 \uc0ac\ub78c\uc774 \uccb4\uc9c0\ubc29\uc744 \uc904\uc774\ub824\uace0 \ub178\ub825\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ub54c\ub54c\ub85c \uc774\ub7ec\ud55c \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\uae30 \uc704\ud574 \uc0ac\uc6a9\ud558\ub294 \ubc29\ubc95\uc774 \uc11c\ub85c \uc0c1\ucda9\ub418\ub294 \uacbd\uc6b0\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub4e4\uc740 \ub9ce\uc740 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\uace0 \uadfc\ub825 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uacfc \ud568\uaed8 \uc81c\uc9c0\ubc29\ub7c9\uc744 \ub298\ub9ac\ub824\uace0 \ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 '\uc0b4\uc744 \ube7c\uae30 \uc704\ud574' \uc804\uccb4 \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \ub300\ud3ed \uc904\uc77c \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc774\ub294 \uac71\uc815\uc2a4\ub7ec\uc6b4 \ubd80\ubd84\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \uae09\uaca9\ud558\uac8c \uc904\uc774\uba74 \uc12d\ucde8\ud558\ub294 \ub2e8\ubc31\uc9c8\uc758 \uc77c\ubd80\uac00 \uadfc\uc721 \uc131\uc7a5\uc5d0 \ub3c4\uc6c0\uc774 \ub418\uc9c0 \uc54a\uace0 \uc5f0\ub8cc\ub85c \uc5f0\uc18c\ub429\ub2c8\ub2e4. \ub530\ub77c\uc11c \uadfc\uc721\ub7c9\uc744 \ud6a8\uc728\uc801\uc73c\ub85c \ub298\ub9ac\ub824\uba74 \uc801\uc808\ud55c \ube44\uc728\uc758 \uc601\uc591\uc18c\uc640 \ud65c\ub3d9\uc744 \ub4b7\ubc1b\uce68\ud560 \uc218 \uc788\ub294 \ucda9\ubd84\ud55c \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\ud0c4\uc218\ud654\ubb3c\uc744 \uc5f0\ub8cc\ub85c \uc0ac\uc6a9<\/strong><\/p>\n\n\n\n

    <\/ol>\n\n\n\n

    \ubcf4\ub514\ube4c\ub354\ub4e4\uc740 \ud0c4\uc218\ud654\ubb3c\uc744 \uc801\uc73c\ub85c \uc798\ubabb \uc0dd\uac01\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2e4\uc81c\ub85c \uc124\ud0d5\uacfc \uace0\ub3c4\ub85c \uac00\uacf5\ub41c \ud0c4\uc218\ud654\ubb3c\uc740 \uc2e0\uccb4\uc5d0 \uac70\uc758 \ub3c4\uc6c0\uc774 \ub418\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc801\uc808\ud55c \uc885\ub958\uc758 \ud0c4\uc218\ud654\ubb3c\uc740 \uadfc\uc721 \uc218\ucd95\uacfc \uac19\uc740 \uc5d0\ub108\uc9c0 \uad00\ub828 \ud65c\ub3d9\uc744 \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

    \ud0c4\uc218\ud654\ubb3c\uc744 \uc12d\ucde8\ud558\uae30 \uc88b\uc740 \uc2dd\ud488\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4: \ud1b5\uace1\ubb3c
    \uacfc\uc77c, \ucc44\uc18c, \ucf69<\/p>\n\n\n\n

    \uc6b4\ub3d9\uc5d0 \ud544\uc694\ud55c \ud0c4\uc218\ud654\ubb3c\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\uc9c0 \uc54a\uc73c\uba74 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc758 \uc77c\ubd80\uac00 \uc5f0\uc18c\ub420 \uc704\ud5d8\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc2dd\ub2e8\uc5d0 \ucda9\ubd84\ud55c \uc591\uc758 \uc591\uc9c8\uc758 \ud0c4\uc218\ud654\ubb3c\uc774 \ud3ec\ud568\ub418\uc5b4 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc5ec \"\uc591\ucabd \ub05d\uc5d0\uc11c \ucd1b\ubd88\uc744 \ub2e4 \ud0dc\uc6b0\ub294\" \uc77c\uc774 \uc5c6\ub3c4\ub85d \ud558\uc138\uc694.<\/p>\n\n\n\n

    \uc88b\uc740 \uc9c0\ubc29\uc744 \uc12d\ucde8\ud558\uc138\uc694.<\/strong><\/p>\n\n\n\n

    \uc77c\ubd80 \uc6b4\ub3d9\uc120\uc218\ub4e4\uc740 \uc2dd\uc774 \uc9c0\ubc29\uc758 \uac00\uce58\ub97c \uacfc\uc18c\ud3c9\uac00\ud558\ub294 \uacbd\uc6b0\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc9c0\ubc29\uc740 \ud0c4\uc218\ud654\ubb3c\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c \uc815\ub2f9\ud558\uc9c0 \uc54a\uc740 \ubd80\uc815\uc801\uc778 \uc774\ubbf8\uc9c0\ub97c \uac00\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc62c\ubc14\ub978 \uc885\ub958\uc758 \uc9c0\ubc29\uc744 \uc18c\ub7c9\uc529 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc6b0\ub9ac \ubab8\uc740 \uc2dd\uc774 \uc9c0\uc9c8\uc758 \uad6c\uc131 \uc131\ubd84\uc778 \ud544\uc218 \uc9c0\ubc29\uc0b0 \uc911 \uc77c\ubd80\ub97c \uc0dd\uc0b0\ud560 \uc218 \uc5c6\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \uadfc\uc721 \uc138\ud3ec\uc640 \ub2e4\ub978 \ubaa8\ub4e0 \uc138\ud3ec\ub9c9\uc740 \ud544\uc218 \uad6c\uc870 \uc694\uc18c\uc778 \uc9c0\ubc29\uc0b0\uc5d0 \uc758\uc874\ud569\ub2c8\ub2e4. \uc2e0\uccb4\ub294 \uc7a5\uc2dc\uac04 \uc801\ub2f9\ud55c \uac15\ub3c4\uc758 \uc6b4\ub3d9\uc744 \ud560 \ub54c \uc9c0\ubc29\uc744 \uc5f0\ub8cc\ub85c \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\uace0 \uccb4\uc9c0\ubc29\uc744 \uc904\uc774\uae30 \uc704\ud574 \uadfc\ub825 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uacfc \ud568\uaed8 \uc0ac\uc6a9\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc774 \ubc14\ub85c \uc774\ub7ec\ud55c \uc885\ub958\uc758 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

    \uc88b\uc740 \uc9c0\ubc29 \uacf5\uae09\uc6d0\uc5d0\ub294 \ub2e4\uc74c\uc774 \ud3ec\ud568\ub429\ub2c8\ub2e4:<\/p>\n\n\n\n

    \uc528\uc557 \ubc0f \uacac\uacfc\ub958
    \uc9c0\ubc29\uc774 \ub9ce\uc740 \uc0dd\uc120
    \uc62c\ub9ac\ube0c \uc624\uc77c\uc744 \uacc1\ub4e4\uc778 \uc544\ubcf4\uce74\ub3c4<\/p>\n\n\n\n

    \ud0c0\uc774\ubc0d\uacfc \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \uc911\uc694\ud569\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

    \ub2e8\ubc31\uc9c8\uc740 \uadfc\uc721\uc744 \ub9cc\ub4dc\ub294 \ub370 \ud544\uc218\uc801\uc774\uc9c0\ub9cc, \uadfc\uc721\uc744 \ub9cc\ub4dc\ub294 \ub370 \uc788\uc5b4\uc11c\ub294 \uc591\ub9cc\ud07c\uc774\ub098 \uc12d\ucde8 \ud0c0\uc774\ubc0d\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

    \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uc640 \uadfc\ub825 \uc6b4\ub3d9 \ud65c\ub3d9\uc740 \ubaa8\ub450 \uadfc\uc721 \ub2e8\ubc31\uc9c8 \ud569\uc131(MPS) \uacfc\uc815\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c \uccb4\uc911\uc744 \ub298\ub9ac\uace0\uc790 \ud558\ub294 \uc0ac\ub78c\uc740 \ud558\ub8e8 \uc885\uc77c \ub9e4 \ub07c\ub2c8\uc640 \uac04\uc2dd \ub54c\ub9c8\ub2e4 \uac19\uc740 \uc591\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \uc544\uce68\uc5d0 \ucd5c\uc18c\ud55c\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\uace0 \uc810\uc2ec\uc5d0 \uc870\uae08 \ub354 \uc12d\ucde8\ud55c \ub2e4\uc74c \uc800\ub141\uc5d0 \ub9ce\uc740 \uc591\uc744 \uc12d\ucde8\ud558\ub294 \uc77c\ubc18\uc801\uc778 \ud328\ud134\uc5d0 \ube44\ud574, \uc774\ub7ec\ud55c \uc124\uc815\uc5d0\uc11c\ub294 MPS\uac00 \ub354 \ub192\uc2b5\ub2c8\ub2e4. \ub610\ud55c \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804\uc5d0 25\uadf8\ub7a8\uc758 \ub2e8\ubc31\uc9c8 \uac04\uc2dd\uc744 \uc12d\ucde8\ud558\uba74 \ubc24\uc5d0 MPS\ub97c \ucd09\uc9c4\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

    MPS\uc758 \ud544\uc218 \uad6c\uc131 \uc694\uc18c\ub294 \uc2dd\ubb3c\uc131 \ubc0f \ub3d9\ubb3c\uc131 \ub2e8\ubc31\uc9c8 \uacf5\uae09\uc6d0 \ubaa8\ub450\uc5d0\uc11c \ucc3e\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ub2e4\uc591\ud55c \ub2e8\ubc31\uc9c8\uc740 \uc18c\ud654 \ubc0f \ud761\uc218 \uc18d\ub3c4\uac00 \ub2e4\ub974\uae30 \ub54c\ubb38\uc5d0 \ub2e4\uc591\ud55c \ub2e8\ubc31\uc9c8 \uacf5\uae09\uc6d0\uc744 \uc12d\ucde8\ud558\uba74 \uc544\ubbf8\ub178\uc0b0\uc774 \uccb4\ub0b4\ub85c \ub354 \uc624\ub798 \ubc29\ucd9c\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4 \uc720\uc81c\ud488\uc5d0\ub294 \uce74\uc81c\uc778\uacfc \uc720\uccad\uc774\ub77c\ub294 \ub450 \uac00\uc9c0 \ub2e8\ubc31\uc9c8\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc720\uc81c\ud488 \ub2e8\ubc31\uc9c8\uc740 \uc7a5\uae30\uac04\uc5d0 \uac78\uccd0 \uc544\ubbf8\ub178\uc0b0\uc744 \uc9c0\uc18d\uc801\uc73c\ub85c \ubc29\ucd9c\ud558\uae30 \ub54c\ubb38\uc5d0 \uc6b4\ub3d9\uc120\uc218\ub4e4\uc740 \uc885\uc885 \uc720\uc81c\ud488 \ub2e8\ubc31\uc9c8\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \uc720\uccad\uc740 \"\ube60\ub974\uac8c \uc791\uc6a9\ud558\ub294\" \ub2e8\ubc31\uc9c8\ub85c \uac04\uc8fc\ub418\uc9c0\ub9cc \uce74\uc138\uc778\uc740 \uccb4\ub0b4\uc5d0 \ud761\uc218\ub418\ub294 \ub370 \uc2dc\uac04\uc774 \ub354 \uc624\ub798 \uac78\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n

    \ud558\uc9c0\ub9cc \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\uae30 \uc704\ud574 \ub3d9\ubb3c\uc131 \ub2e8\ubc31\uc9c8\uc774 \uaf2d \ud544\uc694\ud55c \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \ucc44\uc2dd\uc8fc\uc758\uc790\uc640 \ube44\uac74 \ucc44\uc2dd\uc8fc\uc758\uc790\uac00 \ubbf8\ub9ac \uacc4\ud68d\uc744 \uc138\uc6b0\uace0 \uc804\ubc18\uc801\uc778 \uc12d\ucde8\ub7c9\uc5d0 \uc8fc\uc758\ub97c \uae30\uc6b8\uc778\ub2e4\uba74 \uadfc\uc721 \ubc1c\ub2ec\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc801\uc808\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

    \uadfc\uc721 \uc131\uc7a5\uc744 \uc704\ud55c \ucd5c\uace0\uc758 \uc601\uc591 \ubc0f \uc2dd\ub2e8 \uc870\uc5b8<\/p>\n\n\n\n

      \n
    1. \uc5bc\ub9c8\ub098 \uc790\uc8fc \uba39\uc5b4\uc57c \ud558\uace0 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc744 \uc5b4\ub5bb\uac8c \ubd84\ubc30\ud574\uc57c \ud560\uae4c\uc694?<\/strong><\/li>\n<\/ol>\n\n\n\n

      \uc138 \ub07c\uc758 \uaddc\uce59\uc801\uc778 \uc2dd\uc0ac\uc640 \uba87 \ubc88\uc758 \uac04\uc2dd\uc744 \ubaa9\ud45c\ub85c \ud558\uace0, \uc6b4\ub3d9 \uacc4\ud68d\uc5d0 \ub9de\ucdb0 \uc2dd\uc0ac \uc2dc\uac04\uc744 \uc870\uc815\ud558\uc138\uc694. \uac01 \uc2dd\uc0ac\uc5d0 \uc801\uc808\ud55c \uc591\uc758 \ub2e8\ubc31\uc9c8\uacfc \ud0c4\uc218\ud654\ubb3c\uc774 \uade0\ud615 \uc788\uac8c \ud3ec\ud568\ub418\uc5b4 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694. \uc774\ub807\uac8c \ud558\uba74 \uadfc\uc721 \ub2e8\ubc31\uc9c8 \ud569\uc131\uc744 \ucd09\uc9c4\ud558\ub294 \ub2e8\ubc31\uc9c8\uacfc \ud0c4\uc218\ud654\ubb3c\uc5d0\uc11c \ud544\uc694\ud55c \uc5f0\ub8cc\ub97c \uc9c0\uc18d\uc801\uc73c\ub85c \uacf5\uae09\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

        \n
      1. \uc6b4\ub3d9 \uc804 \uc2dd\uc0ac\ub294 \uc5b4\ub5bb\uac8c \ud574\uc57c \ud558\ub098\uc694?<\/strong><\/li>\n<\/ol>\n\n\n\n

        \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud560 \ub54c\ub294 \uc801\uc808\ud55c \uc601\uc591\uacfc \uc218\ubd84\uc744 \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \uc6b4\ub3d9 2~3\uc2dc\uac04 \uc804\uc5d0 2~3\ucef5\uc758 \ubb3c\uc744 \ub9c8\uc2dc\uace0, 15~20\ubd84 \uc804\uc5d0 \ud55c \ucef5 \ub354 \ub9c8\uc154 \uc218\ubd84\uc744 \ubcf4\ucda9\ud558\uc138\uc694. \uc12d\ucde8\ud558\ub294 \uc74c\uc2dd\uc758 \uc885\ub958\ub294 \uc2dd\uc0ac \uc2dc\uac04\uacfc \uc6b4\ub3d9 \uc2dc\uac04 \uc0ac\uc774\uc758 \uc2dc\uac04\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9d1\ub2c8\ub2e4:<\/p>\n\n\n\n

        \ub2ec\uac40, \uc694\uad6c\ub974\ud2b8, \ud1b5\uace1\ubb3c \ud1a0\uc2a4\ud2b8, \ud1b5\uace1\ubb3c \uc2dc\ub9ac\uc5bc, \uc6b0\uc720 \ub610\ub294 \ub450\uc720, \uacfc\uc77c \ub4f1\uc73c\ub85c \uad6c\uc131\ub41c '\uc77c\ubc18' \uc2dd\uc0ac\ub294 \uc18c\ud654\uc5d0 \uba87 \uc2dc\uac04 \uc815\ub3c4 \uc5ec\uc720\uac00 \uc788\ub294 \uacbd\uc6b0 \uc801\ud569\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.
        \uc6b4\ub3d9\ud560 \ub54c\uc640 \ube44\uc2b7\ud55c \uc2dc\uac04\uc5d0 \uc12d\ucde8\ud560 \uacc4\ud68d\uc774\ub77c\uba74 \ub2e8\ubc31\uc9c8 \uc250\uc774\ud06c \uac19\uc740 \uac83\uc774 \ub354 \ube68\ub9ac \uc18c\ud654\ub429\ub2c8\ub2e4. \uc2a4\ubb34\ub514\uc5d0 \ub2e8\ubc31\uc9c8 \uc678\uc5d0 \ud0c4\uc218\ud654\ubb3c \uacf5\uae09\uc6d0\uc774 \ud3ec\ud568\ub418\uc5b4 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694. \ub530\ub77c\uc11c \ub2f9\uadfc\uc774\ub098 \uace0\uad6c\ub9c8\uc640 \uac19\uc740 \uacfc\uc77c \ubc0f \ucc44\uc18c\uc640 \ub2e8\ubc31\uc9c8 \ud30c\uc6b0\ub354, \uc6b0\uc720 \ub610\ub294 \uc6b0\uc720 \ub300\uc6a9\ud488\uc744 \ud568\uaed8 \uc12d\ucde8\ud558\uc138\uc694. \ub864\ub4dc \uc624\ud2b8\ub3c4 \ud3ec\ud568\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

        \uc6b4\ub3d9 \ud6c4 \ubb34\uc5c7\uc744 \uba39\uc5b4\uc57c \ud558\ub098\uc694?<\/strong><\/p>\n\n\n\n

        \uadfc\uc721\uc740 \uc6b4\ub3d9 \uc138\uc158 \ud6c4 \ud68c\ubcf5\uacfc \uc7ac\uac74\uc744 \uc704\ud574 10~20g\uc758 \uc591\uc9c8\uc758 \ub2e8\ubc31\uc9c8\uacfc \uac74\uac15\ud55c \ud0c4\uc218\ud654\ubb3c\uc744 \ud544\uc694\ub85c \ud569\ub2c8\ub2e4. \uadfc\ub825 \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \uc694\uac70\ud2b8 \ud55c \ud1b5, \uce60\uba74\uc870 \ub610\ub294 \uacac\uacfc\ub958 \ubc84\ud130 \uc0cc\ub4dc\uc704\uce58, \uacfc\uc77c\uacfc \uc6b0\uc720 \uc2a4\ubb34\ub514, \uc2dc\ub9ac\uc5bc\uacfc \uacfc\uc77c \ud55c \uadf8\ub987 \ub4f1 \uac74\uac15\ud55c \ud68c\ubcf5 \uc2dd\ud488\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

          \n
        1. \uac74\uac15\ud55c \uc2dd\uc0ac \uc0ac\uc774 \uac04\uc2dd\uc5d0\ub294 \uc5b4\ub5a4 \uac83\uc774 \uc788\ub098\uc694?<\/strong><\/li>\n<\/ol>\n\n\n\n

          \uac04\uc2dd\uc5d0\ub294 \ub2e8\ubc31\uc9c8\uacfc \ud0c4\uc218\ud654\ubb3c\uc758 \ud569\ub9ac\uc801\uc778 \ube44\uc728\uc774 \ub3d9\uc77c\ud558\uac8c \ud3ec\ud568\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ud734\ub300\uac00 \uac04\ud3b8\ud558\uace0 \ub2e8\ubc31\uc9c8\uacfc \ud0c4\uc218\ud654\ubb3c\uc758 \ube44\uc728\uc774 \uc6b0\uc218\ud55c \uc2a4\ub0b5\ubc14\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ucf54\ud2f0\uc9c0 \uce58\uc988\ub098 \uc694\uac70\ud2b8\uc640 \uacfc\uc77c, \uc0dd\uc57c\ucc44\uc640 \ud6c4\ubb34\uc2a4, \uc0b6\uc740 \ub2ec\uac40\uacfc \ud1b5\uace1\ubb3c \ud06c\ub798\ucee4\ub97c \uacc1\ub4e4\uc778 \uac04\ub2e8\ud55c \uac04\uc2dd\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

            \n
          1. \uccb4\uc911\uc744 \ub298\ub9ac\uc9c0 \uc54a\uace0 \uadfc\uc721\uc744 \ud0a4\uc6b8 \uc218 \uc788\ub098\uc694?<\/strong><\/li>\n<\/ol>\n\n\n\n

            \uadfc\uc721\uc744 \ud0a4\uc6b0\ub824\uba74 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\uc640 \uc601\uc591\uc18c\uac00 \ud544\uc694\ud558\uc9c0\ub9cc, \uadf8\ub807\ub2e4\uace0 \ud574\uc11c \uc74c\uc2dd\uc744 \uacfc\ud558\uac8c \uc12d\ucde8\ud574\ub3c4 \ub41c\ub2e4\ub294 \uc758\ubbf8\ub294 \uc544\ub2d9\ub2c8\ub2e4. \uac74\uac15\uc5d0 \ud574\ub86d\uac70\ub098 \uc9c0\ubc29\uc774 \ub9ce\uac70\ub098 \ub2e8 \uc74c\uc2dd\uc740 \ubb3c\ub860 \uc601\uc591\uc774 \ud48d\ubd80\ud55c \uade0\ud615 \uc7a1\ud78c \uc2dd\ub2e8\uc5d0\uc11c \uc12d\ucde8\ud558\ub294 \uce7c\ub85c\ub9ac\ub3c4 \uc18c\ube44\ud558\ub294 \uce7c\ub85c\ub9ac\ubcf4\ub2e4 \ub354 \ub9ce\uc774 \uc12d\ucde8\ud558\uba74 \uccb4\uc9c0\ubc29\uc73c\ub85c \ucd95\uc801\ub429\ub2c8\ub2e4.<\/p>\n\n\n\n

            \ucf69, \ub450\ubd80, \uc0dd\uc120, \uac00\uae08\ub958, \uc800\uc9c0\ubc29 \uc720\uc81c\ud488\uacfc \uac19\uc740 \uc800\uc9c0\ubc29 \ub2e8\ubc31\uc9c8 \uacf5\uae09\uc6d0\uc744 \uc120\ud0dd\ud558\uba74 \uce7c\ub85c\ub9ac\ub97c \ub108\ubb34 \ub9ce\uc774 \uc12d\ucde8\ud558\uc9c0 \uc54a\uace0\ub3c4 \ubab8\uc5d0 \ud544\uc694\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub9c8\ucc2c\uac00\uc9c0\ub85c \uce7c\ub85c\ub9ac\ub97c \ucd94\uac00\ud558\uc9c0 \uc54a\uace0\ub3c4 \uc774\uc810\uc744 \uc5bb\uc73c\ub824\uba74 \uacfc\uc790\ub098 \uac00\uacf5\ub41c \uc804\ubd84 \ub300\uc2e0 \ud1b5\uace1\ubb3c, \uacfc\uc77c, \ucc44\uc18c\ub97c \uac74\uac15\ud55c \ud0c4\uc218\ud654\ubb3c \uacf5\uae09\uc6d0\uc73c\ub85c \uc120\ud0dd\ud558\uc138\uc694.<\/p>\n\n\n\n

            \"\ud5c8\ubc8c\ub77c\uc774\ud504<\/a>
            \ud5c8\ubc8c\ub77c\uc774\ud504 CR7 \ub4dc\ub77c\uc774\ube0c \uce90\ub2c8\uc2a4\ud130 \uc544\uc0ac\uc774\ubca0\ub9ac \uac01 1\ud1b5 (540g)<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"

            \ub300\ubd80\ubd84\uc758 \uc0ac\ub78c\ub4e4\uc740 \uadfc\uc721\uc744 \ud0a4\uc6b0\ub824\uba74 \ub2e8\ubc31\uc9c8\uc744 \ub9ce\uc774 \uc12d\ucde8\ud574\uc57c \ud55c\ub2e4\uace0 \ub9d0\ud560 \uac83\uc785\ub2c8\ub2e4. \ubb3c\ub860 \ub2e8\ubc31\uc9c8\uc740 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uacb0\uad6d, \uc6b0\ub9ac \ubab8\uc740 \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\ub294 \ub370 \ud544\uc694\ud55c \uad6c\uc131 \uc694\uc18c\ub97c \uc81c\uacf5\ud558\uae30 \uc704\ud574 \uc2dd\ub2e8\uc5d0 \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \uacb0\uad6d \uadfc\uc721\uc740 [...]\ub85c \ud615\uc131\ub429\ub2c8\ub2e4.<\/p>","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Effective Muscle Building: The Significance of Protein, Diet, and Exercise","_seopress_titles_desc":"The majority of 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