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[심리스](https://www.nike.com/kr/w/nikeskims-seamless-nikeskims-1ecjdzb2asd) - [스트레치 나일론](https://www.nike.com/kr/w/nikeskims-nikeskims-nylon-stretch-7sut9zb2asd) - [에어리](https://www.nike.com/kr/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [웨이트리스](https://www.nike.com/kr/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - 컬러별 - [블루](https://www.nike.com/kr/w/nikeskims-blue-8hfx3zb2asd) - [브라운](https://www.nike.com/kr/w/nikeskims-brown-557pqzb2asd) - [블랙](https://www.nike.com/kr/w/nikeskims-black-90poyzb2asd) - [화이트](https://www.nike.com/kr/w/nikeskims-white-4g797zb2asd) - [핑크](https://www.nike.com/kr/w/nikeskims-3abn9za6d74zb2asd) - 가이드 - [룩북](https://www.nike.com/kr/nikeskims-lookbook) - [브라 가이드](https://www.nike.com/kr/nikeskims-bra-guide) - [컬렉션 가이드](https://www.nike.com/kr/nikeskims-collection-guide) Cancel 취소 인기 검색어 [](https://www.nike.com/kr/favorites "즐겨찾기")[](https://www.nike.com/kr/cart "장바구니 아이템: 0") ## 영감 - [NEW](https://www.nike.com/kr/stories) - [코칭](https://www.nike.com/kr/stories/coaching) - [운동선수\*](https://www.nike.com/kr/stories/athletes) - [문화](https://www.nike.com/kr/stories/culture) - [커뮤니티](https://www.nike.com/kr/stories/community) - [이노베이션](https://www.nike.com/kr/stories/innovation) - [제품 가이드](https://www.nike.com/kr/product-advice) 영감 # 스마트한 기본 근력 운동 ##### 코칭 무게를 들어 올리고, 기구를 내리고, 반복하는 근력 운동은 피트니스센터를 구경할 때에는 간단해 보일 수 있습니다. 하지만 진정으로 자신을 향상시키고 보다 안전하게 근력 운동을 하고 싶다면, 전체적인 흐름을 알아야 한다고 나이키 퍼포먼스 수석 책임자 라이언 플라허티(Ryan Flaherty)는 말합니다. 마지막 업데이트: 2022년 12월 16일 5분 예상  플라허티(Flaherty)는 세레나 윌리엄스, 브룩스 켑카와 사콘 바클리 등 위대한 스포츠 스타들을 트레이닝하였습니다. 그는 초보자들이 안전하고 효과적으로 할 수 있고 프로선수들은 기량을 더 향상시킬 수 있는 5가지 기본적인 근력 운동 팁을 제안합니다. ## 01 워밍업 하기 근력 운동에서 가장 중요한 것은 바로 워밍업입니다. 워밍업의 목적은 단어의 의미 그대로 신체 코어의 체온을 올리고 더 많은 산소와 피를 근육에 보내어 운동 세션에 필요한 에너지와 움직임의 가동 범위를 늘리는 것입니다. 운동이 힘들수록 워밍업 또한 길게 해야 합니다. 일반적으로 역동적인 운동 몇 세트를 5분에서 15분 정도로 진행할 때, 푸시업을 하면서 워킹 플랭크 하기, 돌아다니며 런지 하기, 그리고 줄넘기 1분 등을 세션에 추가하여 땀이 흐를 정도로 실행을 해야 합니다. 운동할 때, 각 리프트에 앞서 워밍업 두 세트를 진행하고, 점점 횟수와 시간을 늘려 당신의 근육에 가해질 자극에 대비해 주세요. ## 02 올바른 자세로 운동하기 자세가 올바를 때 당신은 더 안전하게 트레이닝에 임할 수 있고 더 나은 결과를 얻을 수 있습니다. 하체 운동시에는 무릎이 한 쪽으로 무너지지 않도록 주의하세요. 양 무릎을 양발의 중지 발가락 위로 정렬시켜주세요. 상체 운동을 할 때는 가슴을 들어 올리고 어깨를 뒤로 내리세요. 그리고 어떤 운동을 하든 배꼽을 등 쪽으로 충분히 당겨 코어 근육을 활성화시키세요. 이러한 일반적인 지침 외에도 모든 운동에는 다양한 올바른 자세가 있습니다. 궁금한 점이 있을 때는, 신뢰할 수 있는 전문가나 정보를 찾아서 체계적으로 코칭을 받으세요. ## 03 트레이닝 강화하기 리프팅이나 특정 동작을 처음 접하는 경우, 첫 주는 10회씩 3세트로 진행할 수 있습니다. 그 후 움직임이 익숙해지기 시작하면, 다음 단계로 넘어가야 한다는 것을 명심하세요. 강해질수록 능력에 맞는 난이도로 높이고 싶어질 것입니다. 무게를 더하거나 횟수나 세트 수를 늘리거나, 혹은 템포를 조정할 수도 있습니다. 이 모든 방법이 근육 형성에 도움을 줄 것입니다. ## 04 템포 조절하기 다음 단계로 넘어갈 준비가 되면, 먼저 템포에 초점을 맞추세요. 천천히 움직이면 근육에 자극을 주는 긴장 상태(TUT) 또한 길어집니다. 즉, 당신의 근육이 느린 속도에 맞춰 더 오랫동안, 더 열심히 일하게 되는 것입니다. 운동에 따라 몸의 균형과 제어 능력을 유지하도록 돕는 지지하는 근육이 자극되기도 합니다. 모든 동작의 속도를 똑같이 늦추기보다는 동작을 두 파트로 나누어 다르게 적용하세요. 올리는 동작은 상태를 유지할 수 있는 상태로 속도를 유지하고, 내리는 동작에서는 최소 두 배 이상 지속되도록 속도를 늦춰보세요. 예를 들어, 스쿼트를 할 경우 앉는 데 3초, 다시 서는 데 1초를 적용할 수 있습니다. ## 05 항상 집중하기 더 강도 높은 세트를 할 땐 호흡에 집중하세요. 데드리프트와 같이 복합적인 운동을 하는 동안, 각 근육의 움직임 따라 근육의 명칭을 말해보세요. (복근, 광배근, 둔근, 대퇴사두근, 햄스트링 등). 운동하는 순간에 집중하고 주의를 기울이는 것은 모든 측면에 영향을 미칩니다. 워밍업이 되었을 때와 충분히 트레이닝 했을 때를 스스로 알 수 있으며, 마지막 세트를 위해 의지를 불태울 수도 있습니다. 그렇게 하면 결과적으로 당신의 몸을 향상시킬 수 있습니다. 무엇보다 중요한 것은 당신이 이 트레이닝을 더 즐길 수 있다는 것이며, 이로 인해 당신이 근력 운동을 계속할 수 있도록 동기를 부여할 것입니다. 원게시일: 2022년 5월 4일 ## 관련 스토리 -  [](https://www.nike.com/kr/a/six-habits-of-the-athlete-mindset) # 코칭 # 운동선수의 정신을 갖는 6가지 습관 -  [](https://www.nike.com/kr/a/how-recovery-affects-the-immune-system) # 코칭 # 회복이 면역 체계에 미치는 영향 -  [](https://www.nike.com/kr/a/why-and-how-to-embrace-uncertainty) # 코칭 # 불확실성을 원동력으로 삼는 법 -  [](https://www.nike.com/kr/a/how-to-break-through-mental-blocks) # 코칭 # 정신적 장애물을 극복하는 방법 -  [](https://www.nike.com/kr/a/how-relaxin-affects-stability-during-pregnancy) # Nike (M)을 소개합니다 # 균형 잡기 어려운 임산부를 위한 트레이닝 팁 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) ## 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) ## 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) ## 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) ## 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) 대한민국 - © 2026 Nike, Inc. All Rights Reserved - [이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [개인정보처리방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacy-policy&uxId=default&requestType=redirect) - [위치정보이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=lbsProvider&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [영상정보처리기기 운영 방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=CCTVpolicy&uxId=com.nike.cctvpolicy&requestType=redirect) (유)나이키코리아 대표 Chase Louis Taylor, 체이스 루이스 테일러 | 서울 강남구 테헤란로 152 강남파이낸스센터 30층 | 통신판매업신고번호 2011-서울강남-03461 | 사업자등록번호 220-88-09068 [사업자 정보 확인](https://www.ftc.go.kr/bizCommPop.do?wrkr_no=2208809068) 고객센터 전화 문의 [080-022-0182](tel:080-022-0182) FAX 02-6744-5880 | 이메일 Nikekorea@nike.com | 호스팅서비스사업자 (유)나이키코리아 현금 등으로 결제 시 안전 거래를 위해 
나이키 쇼핑몰에서 가입하신 한국결제네트웍스 유한회사의 구매안전 서비스(결제대금예치)를 이용하실 수 있습니다. 콘텐츠산업진흥법에 의한 콘텐츠 보호 안내 자세히 보기 ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)