{"id":9720,"date":"2014-07-12T21:21:00","date_gmt":"2014-07-13T02:21:00","guid":{"rendered":"http:\/\/serony.com\/ken\/?p=9720"},"modified":"2021-12-28T17:47:17","modified_gmt":"2021-12-28T22:47:17","slug":"smith-press","status":"publish","type":"post","link":"https:\/\/serony.com\/ken\/2014\/07\/12\/smith-press\/","title":{"rendered":"smith press"},"content":{"rendered":"

\uc624\ub298 \ub098\ub294 \uc791\uc740 ‘\uae08\uc790\ud0d1’\uc744<\/strong><\/span> \uc313\uace0, \ud558\ub8e8 \uc885\uc77c \uadf8\uac83\uc744 \uc990\uac70\uc6cc\ud558\uba70 \uc790\ucd95\uc744 \ud558\uc600\ub2e4. \uc791\uc740 \uae08\uc790\ud0d1\uc774\ub780 85 \ud30c\uc6b4\ub4dc barbell \uc744 bench press\ub85c 30\ubc88 \ub4e4\uc5b4\uc62c\ub9ac\uae30(30 reps)\ub97c \ud588\ub2e4\ub294 \uac83\uc778\ub370.. \uae00\uc384.. \uc774\uac83\ub3c4 \uadf8\ub807\uac8c \uc790\ucd95\uc744 \ud560\ub9cc\ud55c \uc77c\uc77c\uae4c? \ub098\ub3c4 \uc6b0\uc2b5\uc9c0\ub9cc \uc0ac\uc2e4\uc740 \ub098\uc5d0\uac8c\ub294 \uc2ec\uac01\ud55c milestone \uc774 \ub418\uae30\uc5d0 \uadf8\ub807\uac8c \uc6b0\uc2b5\uc9c0\ub9cc \ub3c4 \uc54a\uc740 \uac83\uc774\ub2e4. \ud558\uc9c0\ub9cc \uc870\uae08 “\ubbf8\uc548\ud55c” \uac83\uc740 \uc774\uac83\uc774 \ube44\ub85d bench (chest) press\uc774\uae34 \ud558\uc9c0\ub9cc ‘free weight’ bench press\uac00 \uc544\ub2c8\uace0 smith press machine \uc774\ub77c\ub294 \uc0ac\uc2e4\uc774\ub2e4. \ud754\ud788\ub4e4 ‘pure’ bodybuilder\ub4e4\uc740 free weight\uac00 \uc544\ub2cc \uac83\uc740 ‘\uc0ac\uc774\ube44’\ub77c\uace0 \uc77c\ucd95\ud574 \ubc84\ub9b0\ub2e4. \uadf8\ub7f0 \ub9d0\uc740 \ubd80\ubd84\uc801\uc73c\ub85c \ub098\ub3c4 \ub3d9\uac10 \ud558\uc9c0\ub9cc \uadf8\ub4e4\uc740 \uc8fc\uc7a5\uc740 \uacfc\ud559\uc801\uc778 \uadfc\uac70\uac00 \uac70\uc758 \uc5c6\ub2e4\uace0 \ud55c\ub2e4. \uacfc\ud559\uc801 \uc5f0\uad6c\uc758 \uacb0\uacfc\ub294 \ub300\ubd80\ubd84 smith machine\uc758 \ud6a8\uacfc\ub294 free weight\uc758 95% \uc5d0 \ub2ec\ud574\uc11c \uc0ac\uc2e4\uc740 smith machine\uc758 \uc7a5\uc810\uc744 \uace0\ub824\ud558\uba74 \uc6b4\ub3d9\ud558\ub294 \ud658\uacbd\uc5d0 \ub530\ub77c\uc11c \ud6e8\uc52c \ub0ab\ub2e4\ub294 \uc0dd\uac01\uc774\ub2e4. smith machine\uc740 \uadf8 design\uc0c1, \uc6b4\ub3d9\uc2dc\uc5d0 \uac70\uc758 \uc0ac\uace0\ub85c \ub2e4\uce60 \uc5fc\ub824\uac00 \uc5c6\uae30\uc5d0 \ud604\uc7ac \ub098\uc640 \uac19\uc740 \uacbd\uc6b0\uc5d0\ub294 \uac70\uc758 \ud544\uc218\uc801\uc778 \uac83 \uac19\ub2e4. free weight bench press\ub294 \uc544\uc8fc \ubb34\uac70\uc6b4 \uac83\uc744 \ub4e4 \ub54c\uc5d0\ub294 spotter\uac00 \uc606\uc5d0\uc11c \uc9c0\ucf1c \uc8fc\uc5b4\uc57c \uc548\uc804\ud55c\ub370 smith press\ub294 \uadf8\uac83\uc774 \ud544\uc694\uac00 \uc5c6\uae30\uc5d0 \ub098\uc5d0\uac8c\ub294 \uac70\uc758 \uad6c\uc138\uc8fc\ucc98\ub7fc \ub290\uaef4\uc9c4\ub2e4.<\/p>\n

\ud604\uc7ac \ub098\ub294 \uc9d1 \uadfc\ucc98\uc5d0 \uc788\ub294 YMCA\uc5d0 \uac00\uc11c weight lifting\uc744 \ud558\uace0 \uc788\ub294\ub370 \uc774 \uc6b4\ub3d9\uc774 \ub098\uc5d0\uac8c\ub294 \uac00\uc7a5 \ub0a8\uc790\ub2e4\uc6b4 \uc6b4\ub3d9\uac19\uc774 \ub290\uaef4\uc9c0\uae30\uc5d0 \ub2e4\ub978 \uac83\uc740 \ud560 \uc0dd\uac01\ub3c4 \ud558\uc9c0 \uc54a\uc558\ub2e4. \uace8\ud504, \ud14c\ub2c8\uc2a4.. \ub4f1\ub4f1 \ub098\uc774\uac00 \ub4e4\uba74 \uac70\uc758 \uace0\uc815\uc801\uc73c\ub85c \ud558\ub294 \uc6b4\ub3d9\ub4e4\uc774 \uc788\uc9c0\ub9cc \ub098\uc5d0\uac8c \uadf8\ub7f0 \uac83\ub4e4\uc740 \uac70\uc758 ‘\ub180\uc774’ \ucc98\ub7fc \ubcf4\uc774\ub294 \uac83\uc774\ub2e4. \ubb3c\ub860 \ub098\uc758 \uc0dd\uac01\uc774 100% \uc633\uc740 \uac83\uc774 \uc544\ub2d0\uc9c0\ub77c\ub3c4 \ub098\ub294 \uadf8\ub7f0 ‘\ub180\uc774’\ub97c \ubc30\uc6b8 \uc0dd\uac01\uc774 \uc804\ud600 \uc5c6\ub294 \uac83\uc774\ub2e4. \uadf8\uc800 ‘\ubb34\uac70\uc6b4 \uac83\uc744 \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c\uc758 \ud76c\uc5f4’\uacfc \uadf8 \ud6c4\uc5d0 \ub290\uaef4\uc9c0\ub294 ‘\ucca0\ucca0 \ub118\uce58\ub294 adrenalin’ \uc740 \ud574 \ubcf4\uc9c0 \uc54a\uc740 \uc0ac\ub78c\uc740 \uc0c1\uc0c1\ub3c4 \ubabb\ud560 \uac83\uc774\ub2e4.<\/p>\n

\ub098\ub294 \uc624\ub798 \uc804 \ud559\uad50 \ub2e4\ub2d0 \uc2dc\uc808\uc5d0 \uc774\ub7f0 \uc6b4\ub3d9\uc5d0 \uad00\uc2ec\ub3c4 \uc5c6\uc5c8\uace0 \uc0ac\uc2e4 ‘\uac08\ube44\uc528 \uc2e0\uc138’\uc5d0\uc11c \uadf8\ub7f0 \uac83\uc740 \uafc8\ub3c4 \uafb8\uc9c0 \ubabb\ud558\uace0 \uc0b4\uc558\ub2e4. \uadf8\ub7ec\ub2e4\uac00 \ub300\ud559 \uc878\uc5c5 \ud6c4, \ubbf8\uad6d\uc5d0 \uc624\uae30 \ubc14\ub85c \uc804\uc5d0 \uce5c\uad6c \uc774\uacbd\uc99d\uacfc \uac19\uc774 \uc11c\uc6b8 \uc6b4\ub3d9\uc7a5 \uccb4\uc721\uad00\uc5d0\uc11c \uc6b4\ub3d9\uc744 \uc2dc\uc791\uc744 \ud558\uba74\uc11c weight training\uc758 \ubb18\ubbf8\ub97c \uc54c\uac8c \ub418\uc5c8\ub2e4. \uadf8\ub798\uc11c \ub2f9\uc2dc \uc720\ud589\ud558\uae30 \uc2dc\uc791\ud55c health club\uc5d0 \uac00\uc785\uc744 \ud558\uace0 \uba87 \uac1c\uc6d4 \uac01\uac00\uc9c0 weight machine \uc73c\ub85c training\uc744 \ubc1b\uc558\ub294\ub370 \ub2f9\uc2dc\uc5d0\ub294 \ubab0\ub790\ub294\ub370 \ub098\uc911\uc5d0 \ub098\uc758 \ubab8\uc744 \ubcf4\ub2c8 \uc608\uc804\uacfc\ub294 \uc544\uc8fc \ub2e4\ub978 ‘\uadfc\uc721’\uc774 \ubd99\uc5b4 \uc788\uc74c\uc744 \uc54c\uac8c \ub418\uc5c8\ub2e4.<\/p>\n

\uadf8 \uc774\ud6c4\uc5d0\ub294 \uc0ac\uc2e4 \ub2e4\uc2dc \uc774\ub7f0 \uac83\uc744 \ud560 \uc2dc\uac04\uc801\uc774 \uc5ec\uc720\uac00 \uc5c6\uc774 ‘\uc778\uc0dd\uc5f4\ucc28’\uc5d0 \uc2e4\ub824 \uc138\uc6d4\uc744 \ubcf4\ub0b4\ub2e4\uac00 10\uc5ec \ub144 \uc804 \uc628 \uac00\uc871\uc774 ‘\uac00\ub054’ \ub2e4\ub2c8\ub358 YMCA\uc5d0\uc11c \ub2e4\uc2dc weight lifting\uacfc ‘\uc7ac\ud68c’\ub97c \ud558\uc600\uace0 \uc870\uae08\uc529 \uc2dc\uc791\uc744 \ud588\ub294\ub370 \uc218\uc2ed \ub144 \uc804\uc5d0 \ud574\ubcf8 \uadf8 \uacbd\ud5d8\uc774 \ubb34\uc5c7\uc778\uc9c0 \uac70\uc758 \ud070 \ubb34\ub9ac\uac00 \uc5c6\uc774 \uadf8 \ubb34\uac70\uc6b4 \uac83\ub4e4\uc744 \uc62c\ub9b4 \uc218 \uc788\ub294 \uac83\uc744 \uc54c\uace0 \ub108\ubb34\ub098 \uc2e0\uae30\ud588\ub2e4. \ud2b9\ud788 ‘\uace0\ub839’\ud654 \ub418\ub294 \ub098\uc774\ub97c \uac10\uc548\ud558\uba74 \ub354\uc6b1 \uadf8\ub807\ub2e4. \ub300\ubd80\ubd84 \uce5c\uc9c0\ub4e4\uc740 \ub098\uc774\ub97c \uc758\uc2dd\ud574\uc11c \uc774\ub7f0 \uac83\uc740 \uafc8\ub3c4 \ubabb \uafbc\ub2e4\uace0 \ud574\uc11c \ub098\ub294 \uadf8\ub4e4\uc744 \uc124\ub4dd, \ud574\uba85 \uc2dc\ud0a4\ub290\ub77c \uc9c4\ub540\uc744 \ube80\ub2e4. \ubb3c\ub860 \uadf8\ub4e4\uc740 \uc608\uc804\uc5d0 \uc774\ub7f0 \uac83\ub4e4\uacfc \uc811\ud560 \uae30\ud68c\uac00 \uc5c6\uc5c8\ub358 \uac83\uc740 \uc0ac\uc2e4\uc774\ub2e4. \ud558\uc9c0\ub9cc \ub0b4\uac00 \ubbff\uae30\uc5d0 \uadf8\ub4e4\ub3c4 \uc9c0\uae08\ubd80\ud130 \uc2dc\uc791\uc744 \ud574\ub3c4 \ud070 \ubb34\ub9ac\uac00 \uc5c6\uc74c\uc744 \uc548\ub2e4. \uae09\uc18d\ud788 \ub178\ud654\ub418\ub294 \uadfc\uc721\uc744 \uc0b4\ub9ac\ub294 \uae38\uc740 \uc774\uac83\ubc16\uc5d0 \uc5c6\ub2e4. \uc554\ub9cc \ub2ec\ub9ac\uace0, \ub6f0\uace0, \uc218\uc601\ud558\uace0, \uace8\ud504\ub97c \uce58\uace0 \ud574\ub3c4 \uc774\ub7f0 \uadfc\uc721\uc744 \uc0b4\ub9ac\ub294 \uac83\uc5d0\ub294 \uc2dc\uac04\uc774 \ub108\ubb34\ub098 \uac78\ub9ac\ub294 \uac83\uc774\ub2e4.<\/p>\n

\uadfc\uc721\uc6b4\ub3d9\uc758 \ud6a8\uacfc\ub294 ‘\uac74\uc7a5\ud55c \ubaa8\uc2b5’\uc744 \ubcf4\uc774\ub294 \uac83 \uc774\uc678\uc5d0\ub3c4 \uc9d1\uc548 \uc77c\uc744 \ud560 \ub54c\uc5d0\ub3c4 \uc544\uc8fc \uc720\ud6a8\ud558\uac8c \uc4f0\uc778\ub2e4. \uc608\ub97c \ub4e4\uba74 \uc9d1\uc744 \uace0\uce5c\ub2e4\uac70\ub098 \ud560 \ub54c \ubb34\uac70\uc6b4 \uac83\uc744 \ub4e4\uc5b4\uc57c \ud558\ub294 \uc77c\uc774 \ub9ce\uc740\ub370.. \uc774\ub7f0 \uadfc\uc721\uc774 \uc5bc\ub9c8\ub098 \ub9ce\uc740 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc778\uac00? \ub098\ub294 \uc774\ub7f0 \uac83\uc744 \ub300\ube44\ud574\uc11c \ub354\uc6b1 \ub354 \uc774\ub7f0 \uc6b4\ub3d9\uc744 \ud558\uae30\ub3c4 \ud55c\ub2e4. \ud2b9\ud788 \ub098\uc774\uac00 \ub4e4\uba74 \uc810\uc810 \ub0a8\uc5d0\uac8c \uc758\uc874\ud574\uc57c \ud558\ub294 ‘\uc2ac\ud508’ \uc9c0\uacbd\uc5d0 \uc774\ub97c \ud130\uc778\ub370 \uadf8\ub7f0 \uc2dc\uae30\ub97c \uc870\uae08\uc774\ub77c\ub3c4 \ub2a6\ucd94\uac8c \ud558\ub294 \uac83\uc740 \uc790\uae30 \ubab8\uc5d0 ‘\uadfc\uc721’\uc744 \uc0b4\ub824 \ub193\uc544\uc57c \ud558\ub294 \uac83\uc774 \uc544\ub2d0\uae4c? \uc774\uac83\uc774 60 \uc911\ubc18\uc744 \uc9c0\ub098\uac04 \ub0b4\uac00 \ub290\ub07c\ub294 ‘\uadfc\uc721\uc758 \uc911\uc694 \ud568’\uc758 \uc774\uc720\uac00 \ub420 \uac83\uc774\ub2e4.<\/p>\n

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\uc624\ub298 \ub098\ub294 \uc791\uc740 ‘\uae08\uc790\ud0d1’\uc744 \uc313\uace0, \ud558\ub8e8 \uc885\uc77c \uadf8\uac83\uc744 \uc990\uac70\uc6cc\ud558\uba70 \uc790\ucd95\uc744 \ud558\uc600\ub2e4. \uc791\uc740 \uae08\uc790\ud0d1\uc774\ub780 85 \ud30c\uc6b4\ub4dc barbell \uc744 bench press\ub85c 30\ubc88 \ub4e4\uc5b4\uc62c\ub9ac\uae30(30 reps)\ub97c \ud588\ub2e4\ub294 \uac83\uc778\ub370.. \uae00\uc384.. \uc774\uac83\ub3c4 \uadf8\ub807\uac8c \uc790\ucd95\uc744 \ud560\ub9cc\ud55c \uc77c\uc77c\uae4c? \ub098\ub3c4 \uc6b0\uc2b5\uc9c0\ub9cc \uc0ac\uc2e4\uc740 \ub098\uc5d0\uac8c\ub294 \uc2ec\uac01\ud55c milestone \uc774 \ub418\uae30\uc5d0 \uadf8\ub807\uac8c \uc6b0\uc2b5\uc9c0\ub9cc \ub3c4 \uc54a\uc740 \uac83\uc774\ub2e4. \ud558\uc9c0\ub9cc \uc870\uae08 “\ubbf8\uc548\ud55c” \uac83\uc740 \uc774\uac83\uc774 \ube44\ub85d bench (chest) press\uc774\uae34 \ud558\uc9c0\ub9cc ‘free weight’ 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