{"id":1927,"date":"2024-05-20T10:21:29","date_gmt":"2024-05-20T01:21:29","guid":{"rendered":"https:\/\/mdweeklynews.co.kr\/?p=1927"},"modified":"2024-05-20T10:21:29","modified_gmt":"2024-05-20T01:21:29","slug":"%ed%97%88%eb%a6%ac-%ed%86%b5%ec%a6%9d-%ec%99%84%ed%99%94-%ec%9a%b4%eb%8f%99%eb%b2%95-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%eb%a1%9c-%ea%b1%b4%ea%b0%95%ed%95%9c-%ed%97%88%eb%a6%ac-%eb%a7%8c%eb%93%a4","status":"publish","type":"post","link":"https:\/\/ttweekly.co.kr\/?p=1927","title":{"rendered":"\ud5c8\ub9ac \ud1b5\uc99d \uc644\ud654 \uc6b4\ub3d9\ubc95: \ud544\ub77c\ud14c\uc2a4\ub85c \uac74\uac15\ud55c \ud5c8\ub9ac \ub9cc\ub4e4\uae30"},"content":{"rendered":"<p>\ud604\ub300\uc778\uc758 \uc0dd\ud65c \ubc29\uc2dd\uc740 \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc2dc\uac04\uacfc \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc778\ud574 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc720\ubc1c\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ud5c8\ub9ac \ud1b5\uc99d\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9ac\uace0, \uc7a5\uae30\uc801\uc73c\ub85c \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud5c8\ub9ac \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud558\uace0 \uc608\ubc29\ud558\uae30 \uc704\ud574 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc774 \ud070 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h4><\/h4>\n<p><strong>1. \ube0c\ub9bf\uc9c0 (Bridge)<\/strong><\/p>\n<p>\ube0c\ub9bf\uc9c0 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac\uc640 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ub311\ub2c8\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uc5b4\uae68\uc5d0\uc11c \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc744 \ub9cc\ub4ed\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc635\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud5c8\ub9ac \uadfc\uc721\uacfc \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \ucc99\ucd94\ub97c \uc548\uc815\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>2. \ubc31 \uc2a4\ud2b8\ub808\uce58 (Back Stretch)<\/strong><\/p>\n<p>\ubc31 \uc2a4\ud2b8\ub808\uce58\ub294 \ucc99\ucd94\ub97c \uc720\uc5f0\ud558\uac8c \ud558\uace0 \ud5c8\ub9ac \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub9e4\ud2b8\uc5d0 \uc549\uc544 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uc2b5\ub2c8\ub2e4. \ucc9c\ucc9c\ud788 \uc55e\uc73c\ub85c \ubab8\uc744 \uc219\uc5ec \uc190\uc774 \ubc1c\uc5d0 \ub2ff\ub3c4\ub85d \ud569\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub3cc\uc544\uc635\ub2c8\ub2e4. 5-10\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud5c8\ub9ac \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>3. \ucea3 \uce74\uc6b0 \uc2a4\ud2b8\ub808\uce58 (Cat-Cow Stretch)<\/strong><\/p>\n<p>\ucea3 \uce74\uc6b0 \uc2a4\ud2b8\ub808\uce58\ub294 \ud5c8\ub9ac\uc640 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0, \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc190\uacfc \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \uae30\uc5b4\uac00\ub294 \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba70 \ub4f1\uc744 \ub465\uae00\uac8c \ub9d0\uace0 \uace0\uac1c\ub97c \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4 (\ucea3 \ud3ec\uc988). \uc228\uc744 \ub0b4\uc26c\uba70 \ub4f1\uc744 \uc544\ub798\ub85c \ub0b4\ub824 \ucc99\ucd94\ub97c \ud718\uace0 \uace0\uac1c\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4 (\uce74\uc6b0 \ud3ec\uc988). \uc774 \ub3d9\uc791\uc744 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ucc99\ucd94\ub97c \ubd80\ub4dc\ub7fd\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uace0 \ud5c8\ub9ac \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>4. \ud50c\ub7ad\ud06c (Plank)<\/strong><\/p>\n<p>\ud50c\ub7ad\ud06c\ub294 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud5c8\ub9ac\uc758 \uc548\uc815\uc131\uc744 \ub192\uc774\uace0 \ud1b5\uc99d\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc5ce\ub4dc\ub9b0 \uc790\uc138\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ud314\ub69d\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud569\ub2c8\ub2e4. \ubc1c\uac00\ub77d\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \ub9cc\ub4ed\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub824 1\ubd84\uae4c\uc9c0 \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud5c8\ub9ac\uc5d0 \uac00\ud574\uc9c0\ub294 \ubd80\ub2f4\uc744 \uc904\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>5. \ucc28\uc77c\ub4dc \ud3ec\uc988 (Child&#8217;s Pose)<\/strong><\/p>\n<p>\ucc28\uc77c\ub4dc \ud3ec\uc988\ub294 \ud5c8\ub9ac\uc640 \ucc99\ucd94\ub97c \ud3b8\uc548\ud558\uac8c \uc774\uc644\uc2dc\ucf1c\uc8fc\ub294 \uc2a4\ud2b8\ub808\uce6d \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubb34\ub98e\uc744 \uafc7\uace0 \uc549\uc544 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ub0b4\ub9ac\uace0 \uc774\ub9c8\ub97c \ubc14\ub2e5\uc5d0 \ub300\uace0 \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc2b5\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \uae4a\uac8c \ud638\ud761\ud558\uba70 1-2\ubd84\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud5c8\ub9ac\uc640 \ucc99\ucd94\ub97c \uc774\uc644\uc2dc\ud0a4\uace0 \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><\/h4>\n<p>\ud5c8\ub9ac \ud1b5\uc99d\uc740 \ud604\ub300\uc778\uc758 \uc0dd\ud65c\uc5d0\uc11c \ud754\ud788 \uacaa\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc774\ub7ec\ud55c \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ube0c\ub9bf\uc9c0, \ubc31 \uc2a4\ud2b8\ub808\uce58, \ucea3 \uce74\uc6b0 \uc2a4\ud2b8\ub808\uce58, \ud50c\ub7ad\ud06c, \ucc28\uc77c\ub4dc \ud3ec\uc988 \ub4f1 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uc5ec \ud5c8\ub9ac \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ud5c8\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud574 \ud544\ub77c\ud14c\uc2a4\ub97c \uc0dd\ud65c\ud654\ud558\uc2dc\uae38 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud604\ub300\uc778\uc758 \uc0dd\ud65c \ubc29\uc2dd\uc740 \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc2dc\uac04\uacfc \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc778\ud574 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc720\ubc1c\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ud5c8\ub9ac \ud1b5\uc99d\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9ac\uace0, \uc7a5\uae30\uc801\uc73c\ub85c \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud5c8\ub9ac \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud558\uace0 \uc608\ubc29\ud558\uae30 \uc704\ud574 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc774 \ud070 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. 1. \ube0c\ub9bf\uc9c0 (Bridge) \ube0c\ub9bf\uc9c0 \uc6b4\ub3d9\uc740 [&hellip;]<\/p>\n","protected":false},"author":218,"featured_media":1928,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,42],"tags":[],"class_list":["post-1927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-42"],"_links":{"self":[{"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=\/wp\/v2\/users\/218"}],"replies":[{"embeddable":true,"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1927"}],"version-history":[{"count":0,"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1927\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1928"}],"wp:attachment":[{"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ttweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}