{"id":2152,"date":"2024-12-03T09:45:26","date_gmt":"2024-12-03T00:45:26","guid":{"rendered":"https:\/\/lksnews.co.kr\/?p=2152"},"modified":"2024-12-06T13:56:57","modified_gmt":"2024-12-06T04:56:57","slug":"%ec%8a%a4%ed%8a%b8%eb%a0%88%ec%8a%a4-%ed%95%b4%ec%86%8c%ec%99%80-%ea%b1%b4%ea%b0%95%ec%9d%84-%ec%9c%84%ed%95%9c-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%eb%8f%99%ec%9e%91","status":"publish","type":"post","link":"https:\/\/lksnews.co.kr\/?p=2152","title":{"rendered":"\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uac74\uac15\uc744 \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791"},"content":{"rendered":"

\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uac74\uac15\uc744 \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc740 \ubab8\uacfc \ub9c8\uc74c\uc744 \ub3d9\uc2dc\uc5d0 \uc870\ud654\ub86d\uac8c \ub2e4\uc2a4\ub9ac\ub294 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615\uac10\uc744 \ud0a4\uc6b0\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ud2b9\ud788 \uae34\uc7a5\uacfc \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \ub370 \ub9e4\uc6b0 \uc720\uc6a9\ud569\ub2c8\ub2e4. \ub2e4\uc591\ud55c \ub3d9\uc791\ub4e4\uc744 \ud1b5\ud574 \uc2e0\uccb4\uc758 \uae34\uc7a5\uc744 \ud480\uace0, \uc2e0\uacbd\uacc4\ub97c \uc548\uc815\uc2dc\ud0ac \uc218 \uc788\uc73c\uba70, \ub3d9\uc2dc\uc5d0 \uccb4\ub825\uc744 \uac15\ud654\ud558\uace0 \ubab8\uc758 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uac74\uac15\uc744 \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc5d0 \ub300\ud574 \uc2ec\uce35\uc801\uc73c\ub85c \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\ud544\ub77c\ud14c\uc2a4\uc758 \uac00\uc7a5 \ud070 \uc7a5\uc810\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4\ub294 \uc810\uc785\ub2c8\ub2e4. \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub2e4\uc591\ud55c \ub3d9\uc791\ub4e4\uc740 \uc2e0\uccb4\uc758 \uade0\ud615\uc744 \ub9de\ucd94\uace0, \uc790\uc138\ub97c \uad50\uc815\ud558\uba70, \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \ub370 \ud070 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uc2a4\ub97c \ubc1b\uc744 \ub54c, \uc0ac\ub78c\ub4e4\uc740 \uc885\uc885 \ubab8\uc758 \uae34\uc7a5\uc774 \uc313\uc774\uace0, \ud2b9\ud788 \uc5b4\uae68\ub098 \ubaa9, \ud5c8\ub9ac\uc5d0 \ubd88\ud3b8\ud568\uc744 \ub290\ub07c\uac8c \ub429\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uc774\ub7ec\ud55c \ubd80\uc704\uc758 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\ub294 \ub3d9\uc791\uc744 \ud1b5\ud574 \uc2a4\ud2b8\ub808\uc2a4\uac00 \ud480\ub9ac\ub3c4\ub85d \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/p>\n

\ub864 \uc5c5(Roll Up)<\/strong> \ub3d9\uc791\uc740 \ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c \uac00\uc7a5 \uae30\ubcf8\uc801\uc774\uace0 \uc911\uc694\ud55c \ub3d9\uc791 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ubab8\uc758 \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uace0, \ucc99\ucd94\ub97c \ub298\ub824\uc8fc\ub294 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ub864 \uc5c5\uc740 \ub204\uc6b4 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud574 \ucc9c\ucc9c\ud788 \uc0c1\uccb4\ub97c \uc77c\uc73c\ud0a4\uba74\uc11c \ud314\uc744 \uc55e\uc5d0 \ucb49 \ubed7\uace0, \ubcf5\ubd80\ub97c \ub04c\uc5b4\ub2f9\uae30\uba74\uc11c \ub4f1\uc744 \ud558\ub098\uc529 \ub9d0\uba70 \uc77c\uc5b4\ub098\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \uc774 \uacfc\uc815\uc5d0\uc11c \ubab8\uc758 \uc911\uc2ec\uc774 \ud65c\uc131\ud654\ub418\uba70, \ucc99\ucd94\uc640 \ud558\uccb4\uc758 \uc720\uc5f0\uc131\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. \ub864 \uc5c5\uc744 \ubc18\ubcf5\ud558\uba74\uc11c \uae34\uc7a5\uc774 \ud480\ub9ac\uace0, \uae34\uc7a5\ub41c \uc2e0\uccb4 \ubd80\uc704\uac00 \uc774\uc644\ub429\ub2c8\ub2e4. \ub610\ud55c, \uc774 \ub3d9\uc791\uc740 \uae4a\uc740 \ud638\ud761\uc744 \ud1b5\ud574 \uc2e0\uacbd\uacc4\ub97c \uc9c4\uc815\uc2dc\ud0a4\ub294 \ud6a8\uacfc\ub3c4 \uc788\uc5b4 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc5d0 \ub9e4\uc6b0 \uc720\uc775\ud569\ub2c8\ub2e4.<\/p>\n

\ub354\ube14 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58(Double Leg Stretch)<\/strong> \ub3d9\uc791\uc740 \uc804\uc2e0\uc758 \uade0\ud615\uacfc \uc548\uc815\uc131\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ub450 \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uace0 \ud314\uc744 \uba38\ub9ac \uc704\ub85c \ubed7\uc740 \ud6c4, \ub2e4\ub9ac\uc640 \ud314\uc744 \ubc88\uac08\uc544\uac00\uba70 \ub2f9\uae30\uace0 \ub0b4\ubed7\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ub354\ube14 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58\ub294 \ud558\ubcf5\ubd80\uc758 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \ud558\uccb4\uc640 \uc0c1\uccb4\ub97c \ub3d9\uc2dc\uc5d0 \uc6c0\uc9c1\uc5ec \uade0\ud615\uc744 \uc7a1\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ub610\ud55c \ud638\ud761\uc744 \uc911\uc694\ud558\uac8c \ub2e4\ub8e8\uae30 \ub54c\ubb38\uc5d0 \uc2e0\uacbd\uacc4\ub97c \uc548\uc815\uc2dc\ud0a4\uace0, \uc815\uc2e0\uc801\uc778 \uae34\uc7a5\uc744 \uc644\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ubc18\ubcf5\uc801\uc73c\ub85c \ud558\uba74\uc11c \uc2e0\uccb4\uac00 \ubd80\ub4dc\ub7fd\uac8c \ud480\ub9ac\uba70, \uc2a4\ud2b8\ub808\uc2a4\uac00 \uac10\uc18c\ud558\ub294 \uac83\uc744 \ub290\ub084 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\ucc28\uc77c\ub4dc \ud3ec\uc988(Child’s Pose)<\/strong> \ub294 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 \uc911\uc5d0\uc11c \ub9e4\uc6b0 \ud3b8\uc548\ud558\uace0 \uc774\uc644\uc744 \uc720\ub3c4\ud558\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \ubb34\ub98e\uc744 \uad7d\ud788\uace0 \uc549\uc740 \ud6c4, \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc5ec \uc774\ub9c8\uac00 \ubc14\ub2e5\uc5d0 \ub2ff\uac8c \ud558\ub294 \ub3d9\uc791\uc73c\ub85c, \ud314\uc740 \uc55e\uc73c\ub85c \ucb49 \ubed7\uac70\ub098 \ubab8 \uc606\uc5d0 \ub461\ub2c8\ub2e4. \ucc28\uc77c\ub4dc \ud3ec\uc988\ub294 \uae34\uc7a5\ub41c \ubd80\uc704\ub97c \uc774\uc644\uc2dc\ud0ac \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc815\uc2e0\uc801\uc778 \uc548\uc815\uac10\uc744 \uc81c\uacf5\ud558\uba70 \uae4a\uc740 \ud638\ud761\uc744 \ud1b5\ud574 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud6a8\uacfc\uc801\uc73c\ub85c \ud574\uc18c\ud569\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ubaa9, \uc5b4\uae68, \ud5c8\ub9ac\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uace0, \ubab8\uc758 \uae34\uc7a5\uc744 \uc644\ud654\uc2dc\ucf1c \uc815\uc2e0\uc801\uc778 \ubd80\ub2f4\uc744 \ub35c\uc5b4\uc90d\ub2c8\ub2e4. \ub610\ud55c \uc774 \ub3d9\uc791\uc740 \uba85\uc0c1\uc801\uc778 \uc694\uc18c\uac00 \uc788\uc5b4, \uc6b4\ub3d9 \uc911 \ub9c8\uc74c\uc744 \uc9c4\uc815\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n

\uc2a4\uc644 \ub2e4\uc774\ube0c(Swan Dive)<\/strong> \ub3d9\uc791\uc740 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \uc0c1\uccb4\ub97c \uac1c\ubc29\ud558\ub294 \ub370 \uc720\uc6a9\ud569\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ubc30\uc5d0 \uc5ce\ub4dc\ub824 \ud314\uc744 \uba38\ub9ac \uc704\ub85c \ubed7\uace0 \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \ub2e4\ub9ac\uc640 \ud314\uc744 \ub3d9\uc2dc\uc5d0 \ub4e4\uc5b4\uc11c \uade0\ud615\uc744 \uc7a1\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc2a4\uc644 \ub2e4\uc774\ube0c\ub294 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \uac00\uc2b4\uacfc \uc5b4\uae68\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\ub294 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc744 \ud1b5\ud574 \ubab8\uc774 \ub298\uc5b4\ub098\uba74\uc11c \uc2a4\ud2b8\ub808\uc2a4\uac00 \ud574\uc18c\ub418\uace0, \uc790\uc138\uac00 \uac1c\uc120\ub418\uba70, \uc804\ubc18\uc801\uc778 \uccb4\ub825\uc774 \uac15\ud654\ub429\ub2c8\ub2e4. \ub610\ud55c \uc0c1\uccb4\ub97c \ub298\ub824\uc8fc\ub294 \ub3d9\uc791\uc740 \uc5b4\uae68\uc640 \ubaa9\uc5d0 \uc313\uc778 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uc5b4 \uc815\uc2e0\uc801\uc778 \uc548\uc815\uac10\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n

\ud50c\ub7ad\ud06c(Plank)<\/strong> \ub3d9\uc791\uc740 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \ubab8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ud314\uafc8\uce58\ub97c \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubab8\uc744 \uc77c\uc790\ub85c \ub9cc\ub4e4\uba70, \uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294 \ub3d9\uc548 \ubcf5\ubd80\uc640 \uc5c9\ub369\uc774, \ud5c8\ubc85\uc9c0 \ub4f1 \uc804\uc2e0 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \ud50c\ub7ad\ud06c\ub294 \uc2e0\uccb4\uc758 \ud798\uc744 \uade0\ub4f1\ud558\uac8c \ubd84\ubc30\ud558\uace0, \uc911\uc2ec\uc744 \uac15\ud654\ud558\ub294 \ub370 \uc911\uc694\ud55c \ub3d9\uc791\uc785\ub2c8\ub2e4. \uafb8\uc900\ud788 \uc774 \ub3d9\uc791\uc744 \uc2e4\ucc9c\ud558\uba74 \uc804\uc2e0 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \uc2e0\uccb4\uc758 \uc548\uc815\uc131\uc744 \ub192\uc774\uba70 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub610\ud55c, \uc9d1\uc911\ub825\uc744 \uc694\uad6c\ud558\ub294 \ub3d9\uc791\uc73c\ub85c, \uc6b4\ub3d9 \uc911 \uc815\uc2e0\uc744 \uc9d1\uc911\uc2dc\ud0a4\uba74\uc11c \ub9c8\uc74c\uc758 \ud3c9\ud654\ub97c \ucc3e\ub294 \ub370 \uc720\uc775\ud569\ub2c8\ub2e4.<\/p>\n

\ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc740 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uc804\ubc18\uc801\uc778 \uac74\uac15 \ud5a5\uc0c1\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ub2e4\uc591\ud55c \ub3d9\uc791\ub4e4\uc744 \ud1b5\ud574 \uc2e0\uccb4\uc758 \uae34\uc7a5\uc744 \ud480\uace0, \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uba70, \uadfc\uc721\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uc815\uc2e0\uc801 \uc548\uc815\uac10\uc744 \uc81c\uacf5\ud558\uace0, \uae4a\uc740 \ud638\ud761\uacfc \ud568\uaed8 \ubab8\uacfc \ub9c8\uc74c\uc758 \uc870\ud654\ub97c \uc774\ub8e8\uac8c \ud574\uc90d\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uc2a4\uac00 \uc313\uc774\uac70\ub098 \ubab8\uc774 \uad73\uc5b4 \uc788\uc744 \ub54c \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uae34\uc7a5\uc744 \ud480\uace0, \uac74\uac15\ud55c \uc0c1\ud0dc\ub85c \ub418\ub3cc\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uac74\uac15\uc744 \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc740 \ubab8\uacfc \ub9c8\uc74c\uc744 \ub3d9\uc2dc\uc5d0 \uc870\ud654\ub86d\uac8c \ub2e4\uc2a4\ub9ac\ub294 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615\uac10\uc744 \ud0a4\uc6b0\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ud2b9\ud788 \uae34\uc7a5\uacfc \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \ub370 \ub9e4\uc6b0 \uc720\uc6a9\ud569\ub2c8\ub2e4. \ub2e4\uc591\ud55c \ub3d9\uc791\ub4e4\uc744 \ud1b5\ud574 \uc2e0\uccb4\uc758 \uae34\uc7a5\uc744 \ud480\uace0, \uc2e0\uacbd\uacc4\ub97c \uc548\uc815\uc2dc\ud0ac \uc218 \uc788\uc73c\uba70, \ub3d9\uc2dc\uc5d0 \uccb4\ub825\uc744 \uac15\ud654\ud558\uace0 \ubab8\uc758 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uac74\uac15\uc744 \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc5d0 \ub300\ud574 […]<\/p>\n","protected":false},"author":1,"featured_media":2153,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,46],"tags":[],"class_list":["post-2152","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-46"],"_links":{"self":[{"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2152","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2152"}],"version-history":[{"count":1,"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2152\/revisions"}],"predecessor-version":[{"id":2154,"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2152\/revisions\/2154"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2153"}],"wp:attachment":[{"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2152"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2152"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lksnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}