{"id":11436,"date":"2021-12-10T00:00:04","date_gmt":"2021-12-09T16:00:04","guid":{"rendered":"http:\/\/ikawai.com\/news\/20211211436"},"modified":"2021-12-10T00:00:04","modified_gmt":"2021-12-09T16:00:04","slug":"%e9%9f%a9%e5%9b%bd%e8%9c%9c%e6%a1%83%e8%87%80-%ed%91%b8%eb%a6%b0-%ed%99%94%eb%82%a0-%eb%95%8c%ea%b9%8c%ec%a7%80-%ea%b0%80%ec%8a%b4%ec%9a%b4%eb%8f%99-%ed%95%98%ea%b8%b0","status":"publish","type":"post","link":"https:\/\/bpeach.com\/cn\/tubes\/20211211436\/","title":{"rendered":"\u97e9\u56fd\u871c\u6843\u81c0 \ud478\ub9b0 \ud654\ub0a0 \ub54c\uae4c\uc9c0 \uac00\uc2b4\uc6b4\ub3d9 \ud558\uae30"},"content":{"rendered":"<p><iframe class=\"zeen-lazy-load-base zeen-lazy-load\" title=\"\ud478\ub9b0 \ud654\ub0a0 \ub54c\uae4c\uc9c0 \uac00\uc2b4\uc6b4\ub3d9 \ud558\uae30\" width=\"500\" height=\"281\" src=\"about:blank\" data-lazy-src=\"https:\/\/www.youtube.com\/embed\/6JTvprgwKh4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><noscript><iframe title=\"\ud478\ub9b0 \ud654\ub0a0 \ub54c\uae4c\uc9c0 \uac00\uc2b4\uc6b4\ub3d9 \ud558\uae30\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6JTvprgwKh4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/noscript><\/p>\n<p>\ud83c\udf80 \uc5b4\uae68\uc640 \uac00\uc2b4 \uc2a4\ud2b8\ub808\uce6d<br \/>\nStretching the shoulder and chest muscles<\/p>\n<p>\ud83c\udf80 \uc0c1\uccb4 \ud0c0\uac9f\uc758 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d ( \uc6cc\ubc0d\uc5c5 \ubc0f \ubd80\uc0c1 \ubc29\uc9c0 )<br \/>\nVarious stretches of upper body targets (warm-up and injury prevention)<\/p>\n<p>\ud83c\udf80 \uc2a4\ubbf8\uc2a4 \uba38\uc2e0 \ubca4\uce58 \ud504\ub808\uc2a4 ( \ub300\ud749\uadfc \uac15\ud654 )<br \/>\nSmith Machine Bench Press (to strengthen the pectoralis major)<\/p>\n<p>\ud83c\udf80 \uc778\ud074\ub77c\uc778 \ub364\ubca8 \ud504\ub808\uc2a4 ( \uc717\uac00\uc2b4 \uadfc\uc721 \uac15\ud654 )<br \/>\nIncline Dumbbell Press (to strengthen the upper chest muscles)<\/p>\n<p>\ud83c\udf80 \ub364\ubca8 \ud480\uc624\ubc84 ( \ub300\ud749\uadfc\uacfc \uc804\uac70\uadfc \uac15\ud654 )<br \/>\nDumbbell Pullovers (to strengthen pectoralis major and serratus anterior muscles)<\/p>\n<p>\ud83c\udf80 \ud399 \ub371 \ud50c\ub77c\uc774 ( \ub300\ud749\uadfc\uc758 \ubcfc\ub968\uac10\uacfc \uc120\uba85\ub3c4 \ud5a5\uc0c1\uc5d0 \ud6a8\uacfc\uc801 )<br \/>\nPeck Deck Fly (effective for improving the volume and clarity of the pectoralis major)<\/p>\n<p>#\uac00\uc2b4\uc6b4\ub3d9 #\uc2a4\ud2b8\ub808\uce6d #\ud5ec\uc2a4\uc7a5<\/p>","protected":false},"excerpt":{"rendered":"<p>\ud83c\udf80 \uc5b4\uae68\uc640 \uac00\uc2b4 \uc2a4\ud2b8\ub808\uce6d<br \/>\nStretching the shoulder and chest muscles<\/p>\n<p>\ud83c\udf80 \uc0c1\uccb4 \ud0c0\uac9f\uc758 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d ( \uc6cc\ubc0d\uc5c5 \ubc0f \ubd80\uc0c1 \ubc29\uc9c0 )<br \/>\nVarious stretches of upper body targets (warm-up and injury prevention)<\/p>\n<p>\ud83c\udf80 \uc2a4\ubbf8\uc2a4 \uba38\uc2e0 \ubca4\uce58 \ud504\ub808\uc2a4 ( \ub300\ud749\uadfc \uac15\ud654 )<br \/>\nSmith Machine Bench Press (to strengthen the pectoralis major)<\/p>\n<p>\ud83c\udf80 \uc778\ud074\ub77c\uc778 \ub364\ubca8 \ud504\ub808\uc2a4 ( \uc717\uac00\uc2b4 \uadfc\uc721 \uac15\ud654 )<br \/>\nIncline Dumbbell Press (to strengthen the upper chest muscles)<\/p>\n<p>\ud83c\udf80 \ub364\ubca8 \ud480\uc624\ubc84 ( \ub300\ud749\uadfc\uacfc \uc804\uac70\uadfc \uac15\ud654 )<br \/>\nDumbbell Pullovers (to strengthen pectoralis major and serratus anterior muscles)<\/p>\n<p>\ud83c\udf80 \ud399 \ub371 \ud50c\ub77c\uc774 ( \ub300\ud749\uadfc\uc758 \ubcfc\ub968\uac10\uacfc \uc120\uba85\ub3c4 \ud5a5\uc0c1\uc5d0 \ud6a8\uacfc\uc801 )<br \/>\nPeck Deck Fly (effective for improving the volume and clarity of the pectoralis major)<\/p>\n<p>#\uac00\uc2b4\uc6b4\ub3d9 #\uc2a4\ud2b8\ub808\uce6d #\ud5ec\uc2a4\uc7a5<\/p>","protected":false},"author":2,"featured_media":13336,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[2701,2736,157,170,149,576,187,76,1255,1271,1163,1183,1164,1214,1463,1200],"class_list":["post-11436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tubes","tag-athlete","tag-chest-workout","tag-exercise","tag-gym","tag-stretch","tag-stretching","tag-workout","tag-yoga","tag-1255","tag-1271","tag-1163","tag-1183","tag-1164","tag-1214","tag-1463","tag-1200"],"_links":{"self":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/posts\/11436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/comments?post=11436"}],"version-history":[{"count":0,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/posts\/11436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/media\/13336"}],"wp:attachment":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/media?parent=11436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/categories?post=11436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/tags?post=11436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}