{"id":2968,"date":"2026-01-15T19:21:54","date_gmt":"2026-01-15T10:21:54","guid":{"rendered":"https:\/\/bspost.co.kr\/?p=2968"},"modified":"2026-03-13T15:10:19","modified_gmt":"2026-03-13T06:10:19","slug":"%f0%9f%8c%9e%ec%95%84%ec%b9%a8-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%ea%b0%80-%eb%aa%b8%ea%b3%bc-%eb%a7%88%ec%9d%8c%ec%97%90-%eb%af%b8%ec%b9%98%eb%8a%94-%eb%86%80%eb%9d%bc%ec%9a%b4-%eb%b3%80%ed%99%94-2","status":"publish","type":"post","link":"https:\/\/bspost.co.kr\/?p=2968","title":{"rendered":"\ud83c\udf1e\uc544\uce68 \ud544\ub77c\ud14c\uc2a4\uac00 \ubab8\uacfc \ub9c8\uc74c\uc5d0 \ubbf8\uce58\ub294 \ub180\ub77c\uc6b4 \ubcc0\ud654\ud83c\udf24\ufe0f"},"content":{"rendered":"
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\uc548\ub155\ud558\uc138\uc694 \ud83d\ude42<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
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\ubc14\uc058\uac8c \ud758\ub7ec\uac00\ub294 \uc77c\uc0c1 \uc18d\uc5d0\uc11c\ub3c4 \ub098 \uc790\uc2e0\uc744 \ub3cc\ubcf4\uace0 \uc2f6\uc5b4 \uc2dc\uc791\ud55c <\/span>\uc544\uce68 \ud544\ub77c\ud14c\uc2a4<\/b><\/span>,<\/span><\/p>\n

\ucc98\uc74c\uc5d4 \uc774\uac8c \uacfc\uc5f0 \ub098\ud55c\ud14c \ub9de\uc744\uae4c?<\/span><\/p>\n

\uc544\uce68\uc5d0 \ud560 \uc218 \uc788\uc744\uae4c? \uc2f6\uc5c8\uc9c0\ub9cc,<\/span><\/p>\n

\uc9c0\uae08\uc740 \ud558\ub8e8\ub97c \uc2dc\uc791\ud558\ub294 \ub370 \uc5c6\uc5b4\uc11c\ub294 \uc548 \ub420 \ub8e8\ud2f4\uc774 \ub418\uc5c8\ub2f5\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\uc624\ub298\uc740 \uc81c\uac00 <\/span>\uc544\uce68\uc5d0 \ud544\ub77c\ud14c\uc2a4\ub97c \ud558\uba74\uc11c<\/b><\/span><\/p>\n

\uc9c1\uc811 \uacbd\ud5d8\ud55c \ubcc0\ud654\ub4e4<\/b><\/span>\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824\uace0 \ud574\uc694.<\/span><\/p>\n

\ud639\uc2dc\ub77c\ub3c4 \uc544\uce68\uc5d0 \uc77c\uc5b4\ub098\uae30 \ud798\ub4e4\uac70\ub098,<\/span><\/p>\n

\ucd9c\uadfc \uc804\uc5d0 \ubb54\uac00 \ub0b4 \ubab8\uc744 \uc704\ud55c \uc2dc\uac04\uc744 \uac16\uace0 \uc2f6\uc740 \ubd84\uc774\ub77c\uba74<\/span><\/p>\n

\ub05d\uae4c\uc9c0 \uc77d\uc5b4\ubcf4\uc2dc\uace0 <\/span>\uc791\uc740 \ub8e8\ud2f4\uc758 \ud798<\/b><\/span>\uc744 \ub290\uaef4\ubcf4\uc168\uc73c\uba74 \uc88b\uaca0\uc5b4\uc694!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
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\uc544\uce68 \ud544\ub77c\ud14c\uc2a4\uac00 <\/span>\ubab8\uacfc \ub9c8\uc74c\uc5d0<\/b><\/span><\/p>\n

\ubbf8\uce58\ub294 \ub180\ub77c\uc6b4 \ubcc0\ud654\ub4e4\ud83c\udf1e<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83e\uddcd\u200d\u2640\ufe0f [\ubab8] \uc2e0\uccb4\uc5d0 \uc0dd\uae30\ub294 \ubcc0\ud654<\/b><\/span><\/p>\n

\u2705 1. \uad73\uc740 \uad00\uc808\uacfc \uadfc\uc721\uc744 \uae68\uc6cc \uc720\uc5f0\uc131 \ud5a5\uc0c1<\/b><\/span><\/p>\n

\uc790\ub294 \ub3d9\uc548 \ubee3\ubee3\ud574\uc9c4 \ubab8\uc744 \ucc9c\ucc9c\ud788 \ud480\uc5b4\uc8fc\ub294 \uc544\uce68 \ud544\ub77c\ud14c\uc2a4\ub294<\/span><\/p>\n

\uad00\uc808 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\uace0, \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uae68\uc6b0\ub294 \ub370 \ud0c1\uc6d4<\/b><\/span>\ud574\uc694.<\/span><\/p>\n

\ud2b9\ud788 <\/span>\uace8\ubc18, \ucc99\ucd94, \uc5b4\uae68<\/b><\/span> \uac19\uc740 \uc27d\uac8c \uad73\ub294 \ubd80\uc704\uac00 \uc544\uce68\uc5d0 \uc6b4\ub3d9\ud558\uba74 \ud6e8\uc52c \ubd80\ub4dc\ub7ec\uc6cc\uc838\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2705 2. \ucf54\uc5b4 \uac15\ud654 \u2192 \uc790\uc138\uc640 \uccb4\ud615\uc774 \uc815\ub3c8\ub428<\/b><\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 ‘\ucf54\uc5b4 \uadfc\uc721’ \uc0ac\uc6a9.<\/span><\/p>\n

\uc544\uce68\uc5d0 \ucf54\uc5b4\ub97c \uae68\uc6cc\uc8fc\ub294 \ub8e8\ud2f4\uc744 \ud558\uba74 <\/span>\ud558\ub8e8 \uc885\uc77c \ud5c8\ub9ac\uac00 \uace7\uac8c \ud3b4\uc9c0\uace0, \ubcf5\ubd80\uc5d0 \ud798\uc774 \uc720\uc9c0<\/b><\/span>\ub3fc\uc694.<\/span><\/p>\n

\ud83d\udc49 \uc790\uae30\ub3c4 \ubaa8\ub974\uac8c <\/span>\uac78\uc74c\uac78\uc774, \uc549\uc740 \uc790\uc138\uac00 \ubc14\ub00c\ub294<\/b><\/span> \uac78 \uacbd\ud5d8\ud560 \uc218 \uc788\uc5b4\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2705 3. \ud608\uc561\uc21c\ud658 \ucd09\uc9c4 \u2192 \ubd93\uae30\u00b7\ubd80\uc885 \uc644\ud654<\/b><\/span><\/p>\n

\uc544\uce68\uc5d4 \ud608\ub958\uac00 \ub290\ub9ac\uace0 \uc21c\ud658\uc774 \ub35c \ub418\uc5b4 \uc5bc\uad74\uacfc \ubab8\uc774 \uc798 \ubd93\uc796\uc544\uc694?<\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\ub85c <\/span>\uc804\uc2e0\uc744 \uc21c\ud558\uac8c \uc790\uadf9\ud558\uba74 \ubd93\uae30\uac00 \ube60\uc9c0\uace0 \uc5bc\uad74\uc120\uc774 \uc815\ub3c8<\/b><\/span>\ub3fc\uc694.<\/span><\/p>\n

\ud2b9\ud788 <\/span>\ub2e4\ub9ac, \ud314 \ubd93\uae30<\/b><\/span>\uc5d0 \ud6a8\uacfc\uc801\uc774\ub77c \uc5ec\uc131\ubd84\ub4e4 \uc0ac\uc774\uc5d0 \uc778\uae30 \ub9ce\uc544\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2705 4. \uae30\ucd08\ub300\uc0ac\ub7c9 UP \u2192 \ub2e4\uc774\uc5b4\ud2b8 \ud6a8\uc728 \ud5a5\uc0c1<\/b><\/span><\/p>\n

\uc544\uce68\uc5d0 \uac00\ubccd\uac8c\ub77c\ub3c4 \uc6b4\ub3d9\uc744 \ud574\ub450\uba74<\/span><\/p>\n

\ud558\ub8e8 \uc804\uccb4\uc758 <\/span>\ub300\uc0ac \ud750\ub984\uc774 \ube68\ub77c\uc9c0\uace0, \uc5f4\ub7c9 \uc18c\ubaa8\uac00 \uc99d\uac00<\/b><\/span>\ub3fc\uc694.<\/span><\/p>\n

\u2192 <\/span>\uc6b4\ub3d9 \ud6c4 \uba39\ub294 \uccab \ub07c<\/b><\/span>\ub3c4 \ub354 \uac74\uac15\ud558\uac8c \ud761\uc218\ub418\uace0, <\/span>\uc9c0\ubc29 \uc5f0\uc18c \ud6a8\uc728\ub3c4 \ub192\uc544\uc9d0<\/b><\/span>.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ud83e\udde0 [\ub9c8\uc74c] \uc815\uc2e0\uc5d0 \uc0dd\uae30\ub294 \ubcc0\ud654<\/b><\/span><\/p>\n

\u2705 5. \ub9c8\uc74c\uc774 \ucc28\ubd84\ud574\uc9c0\uace0 \uc2a4\ud2b8\ub808\uc2a4\uc5d0 \uac15\ud574\uc9d0<\/b><\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\ub294 \ud638\ud761\uc744 \uae4a\uc774 \ub4e4\uc774\ub9c8\uc2dc\uace0 \ucc9c\ucc9c\ud788 \ub0b4\uc26c\ub294 \uacfc\uc815\uc774 \uae30\ubcf8\uc774\uc5d0\uc694.<\/span><\/p>\n

\uc774\uac8c <\/span>\uc790\uc728\uc2e0\uacbd\uacc4\ub97c \uc548\uc815\ud654\uc2dc\ucf1c \ub9c8\uc74c\uc744 \uc9c4\uc815\uc2dc\ucf1c\uc8fc\uace0, \ubd88\uc548\uac10\uc744 \uc904\uc5ec\uc918\uc694.<\/b><\/span><\/p>\n

\uc544\uce68\uc5d0 \ud544\ub77c\ud14c\uc2a4\ub97c \ud558\uace0 \ucd9c\uadfc\ud558\uba74<\/span><\/p>\n

\uc608\ubbfc\ud55c \uc0c1\ud669\uc5d0\ub3c4 \uc27d\uac8c \ud754\ub4e4\ub9ac\uc9c0 \uc54a\uac8c \ub418\ub294 \uc790\uc2e0<\/b><\/span>\uc744 \ub290\ub07c\uac8c \ub3fc\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2705 6. \uc0dd\uc0b0\uc131 \ud5a5\uc0c1 \u2013 \uc9d1\uc911\ub825, \uc0ac\uace0\ub825 \uc5c5\uadf8\ub808\uc774\ub4dc<\/b><\/span><\/p>\n

\ub2e8\uc21c\ud788 \u2018\uc6b4\ub3d9\ud588\ub2e4\u2019\ub294 \ub9cc\uc871\uac10\ubfd0 \uc544\ub2c8\ub77c<\/span><\/p>\n

\uc2e0\uccb4 \uac01\uc131 + \ub1cc \ud65c\uc131\ud654 \ud6a8\uacfc<\/b><\/span>\ub85c <\/span>\uc624\uc804 \uc5c5\ubb34\ub098 \uacf5\ubd80 \uc9d1\uc911\ub825<\/b><\/span>\uc774 \ub192\uc544\uc838\uc694.<\/span><\/p>\n

\ud83d\udc49 \ud558\ub8e8\ub97c \ub354 “\uc8fc\ub3c4\uc801\uc774\uace0 \ub611\ub611\ud558\uac8c” \uc4f0\uac8c \ub429\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2705 7. \ub098\ub97c \uba3c\uc800 \ucc59\uae34\ub2e4\ub294 \ub9cc\uc871\uac10 \u2192 \uc790\uc874\uac10 \uc0c1\uc2b9<\/b><\/span><\/p>\n

\ubc14\uc05c \ud558\ub8e8 \uc18d\uc5d0\uc11c \ub098\ub97c \uc704\ud55c \uc2dc\uac04\uc744 \uac00\uc7a5 \uba3c\uc800 \uc4f4\ub2e4\ub294 \uac74<\/span><\/p>\n

\u2018\ub0b4\uac00 \ub098\ub97c \uc18c\uc911\ud558\uac8c \ub300\ud55c\ub2e4\u2019\ub294 \ubb34\uc758\uc2dd\uc801 \uc2e0\ud638<\/b><\/span>\uc608\uc694.<\/span><\/p>\n

\uc774\uac8c <\/span>\uc790\uc874\uac10 \ud68c\ubcf5, \uc815\uc11c\uc801 \uc548\uc815\uac10<\/b><\/span>\uacfc \uae4a\uc740 \uad00\ub828\uc774 \uc788\uc5b4\uc694.<\/span><\/p>\n

\uc791\uc740 \uc2b5\uad00 \ud558\ub098\uac00 <\/span>\ub098\ub97c \ub354 \uc0ac\ub791\ud558\uac8c \ud574\uc8fc\ub294 \ub8e8\ud2f4<\/b><\/span>\uc774 \ub418\ub294 \uac70\uc8e0.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83c\udf1e \uc9d1\uc5d0\uc11c \uac04\ub2e8\ud788 \ud560 \uc218 \uc788\ub294<\/b><\/span><\/p>\n

\ubaa8\ub2dd \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4 7\uac00\uc9c0<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\ubc14\uc05c \uc544\uce68\uc5d0 \ud544\ub77c\ud14c\uc2a4 \uc218\uc5c5\uc744 \ub4e4\uc73c\ub7ec \uac00\uc9c0 \ubabb\ud558\uac70\ub098<\/span><\/p>\n

\uc9d1\uc5d0\uc11c \uac04\ub2e8\ud558\uac8c \ud560 \uc218 \uc788\ub294 \ub3d9\uc791\uc744 \uc120\ud638\ud558\uc2dc\ub294 \ubd84\ub4e4!!<\/span><\/p>\n

\uc9d1\uc911\ud574\uc8fc\uc138\uc694 \u2661<\/span><\/p>\n

\u200b<\/span><\/p>\n

\uacf5\ubcf5\uc0c1\ud0dc\uc5d0\uc11c \uc9c4\ud589\ud558\uc154\ub3c4\ub418\uace0, <\/span><\/p>\n

\ub9e4\ud2b8 \uc5c6\uc73c\uba74 \ud479\uc2e0\ud55c \ub7ec\uadf8 \uc704\uc5d0\uc11c\ub3c4 \uac00\ub2a5\ud574\uc694<\/span><\/p>\n

\ub8e8\ud2f4 \ub05d\ub098\uace0 <\/span>\ubb3c \ud55c \uc794 + \uac04\ub2e8\ud55c \uc2a4\ud2b8\ub808\uce6d<\/b><\/span>\uc73c\ub85c \ub9c8\ubb34\ub9ac\ud574\uc8fc\uc2dc\uba74 \ub429\ub2c8\ub2e4!<\/span><\/p>\n

\u200b<\/span><\/p>\n

\u2460 \ub864 \uc5c5 (Roll Up)<\/b><\/span><\/p>\n

\u2714 \ud6a8\uacfc:<\/b><\/span> \ucc99\ucd94 \uc720\uc5f0\uc131 \uc99d\uac00, \ubcf5\ubd80 \uc790\uadf9, \ubab8 \uc804\uccb4 \uae68\uc6b0\uae30<\/span><\/p>\n

\ud83d\udc49 \ubc29\ubc95<\/b><\/span><\/p>\n

\ub4f1\uc744 \ub300\uace0 \ub215\ub294\ub2e4, \ud314\uc740 \uadc0 \uc606\uc73c\ub85c \uae38\uac8c \ubed7\uae30<\/span><\/p>\n

\uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uace0, \ub0b4\uc26c\uba74\uc11c \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\uace0 \ucc9c\ucc9c\ud788 \uc0c1\uccb4\ub97c \ub9d0\uc544\uc11c \uc77c\uc73c\ud0a8\ub2e4<\/span><\/p>\n

\uc55e\uc73c\ub85c \uc219\uc5ec\uc11c \uc190\ub05d\uc774 \ubc1c\ub05d\uc744 \ud5a5\ud558\uac8c<\/span><\/p>\n

\ub4e4\uc774\ub9c8\uc2dc\uba70 \ucc9c\ucc9c\ud788 \ub2e4\uc2dc \ub204\uc6b4\ub2e4<\/span><\/p>\n

\ud83d\udd01 <\/span>10\ud68c \ubc18\ubcf5<\/b><\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2461 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)<\/b><\/span><\/p>\n

\u2714 \ud6a8\uacfc:<\/b><\/span> \uace8\ubc18 \uc815\ub82c, \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uc790\uadf9, \ud608\uc561\uc21c\ud658<\/span><\/p>\n

\ud83d\udc49 \ubc29\ubc95<\/b><\/span><\/p>\n

\ubb34\ub98e\uc744 \uad7d\ud78c \uc0c1\ud0dc\ub85c \ub204\uc6cc \ubc1c\uc740 \uace8\ubc18 \ub108\ube44<\/span><\/p>\n

\ub0b4\uc26c\uba74\uc11c \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9ac\uace0<\/span><\/p>\n

\ub4e4\uc774\ub9c8\uc2dc\uace0, \ub0b4\uc26c\uba70 \ucc9c\ucc9c\ud788 \ucc99\ucd94\ub97c \ud55c \ub9c8\ub514\uc529 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub9ac\uae30<\/span><\/p>\n

\ud83d\udd01 <\/span>10~12\ud68c \ubc18\ubcf5<\/b><\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2462 \uce90\uce20 \uc564 \uce74\uc6b0 (Cat & Cow Stretch)<\/b><\/span><\/p>\n

\u2714 \ud6a8\uacfc:<\/b><\/span> \ucc99\ucd94 \uc720\uc5f0\uc131, \uc544\uce68 \ubee3\ubee3\ud568 \ud574\uc18c<\/span><\/p>\n

\ud83d\udc49 \ubc29\ubc95<\/b><\/span><\/p>\n

\ud14c\uc774\ube14 \uc790\uc138(\uc190\uacfc \ubb34\ub98e)\ub85c \uc2dc\uc791<\/span><\/p>\n

\ub4e4\uc774\ub9c8\uc2dc\uba70 \ud5c8\ub9ac\ub97c \uc544\ub798\ub85c \ub0b4\ub9ac\uace0 \uc2dc\uc120\uc740 \uc704 (Cow)<\/span><\/p>\n

\ub0b4\uc26c\uba70 \ucc99\ucd94\ub97c \uc704\ub85c \ub465\uae00\uac8c \ub9d0\uace0 \ud131\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c (Cat)<\/span><\/p>\n

\ud83d\udd01 <\/span>8~10\ud68c \ubc18\ubcf5<\/b><\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2463 \ubc84\ub4dc-\ub3c4\uadf8 (Bird Dog)<\/b><\/span><\/p>\n

\u2714 \ud6a8\uacfc:<\/b><\/span> \uc911\uc2ec \uadfc\uc721 \uac15\ud654, \uade0\ud615 \uac10\uac01, \uc790\uc138 \uc548\uc815<\/span><\/p>\n

\ud83d\udc49 \ubc29\ubc95<\/b><\/span><\/p>\n

\ud14c\uc774\ube14 \uc790\uc138\uc5d0\uc11c \uc624\ub978\ud314 + \uc67c\ub2e4\ub9ac\ub97c \ub3d9\uc2dc\uc5d0 \ub4e4\uc5b4 \uc62c\ub9ac\uae30<\/span><\/p>\n

3\ucd08 \uc720\uc9c0 \ud6c4 \ubc18\ub300\ucabd<\/span><\/p>\n

\ud5c8\ub9ac\uac00 \ud718\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \ud798 \uc720\uc9c0<\/span><\/p>\n

\ud83d\udd01 <\/span>\uc591\ucabd 10\ud68c\uc529<\/b><\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2464 \ub354 \ud5cc\ub4dc\ub808\ub4dc (The Hundred \u2013 \uc9e7\uac8c \ubc84\uc804)<\/b><\/span><\/p>\n

\u2714 \ud6a8\uacfc:<\/b><\/span> \ucf54\uc5b4 \uc790\uadf9, \uc21c\ud658 \ud65c\uc131\ud654 (\ud544\ub77c\ud14c\uc2a4 \ub300\ud45c \ub3d9\uc791)<\/span><\/p>\n

\ud83d\udc49 \ubc29\ubc95<\/b><\/span><\/p>\n

\ubb34\ub98e\uc744 90\ub3c4\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \uba38\ub9ac\u00b7\uc5b4\uae68 \ub4e4\uc5b4\uc11c \ubcf5\ubd80 \uc218\ucd95<\/span><\/p>\n

\ud314\uc744 \ubc14\ub2e5\uc5d0\uc11c \ub4e4\uc5b4 \uc190\ubc14\ub2e5 \uc544\ub798\ub85c \ud38c\ud551<\/span><\/p>\n

5\ubc88 \ub4e4\uc774\ub9c8\uc2dc\uace0, 5\ubc88 \ub0b4\uc26c\uba74\uc11c \ud38c\ud551 \ubc18\ubcf5<\/span><\/p>\n

\ud83d\udd01 <\/span>10\uc138\ud2b8 (\ucd1d 100\ubc88)<\/b><\/span><\/p>\n

\ucd08\ubcf4\uc790:<\/b><\/span> \ub2e4\ub9ac\ub97c \ud14c\uc774\ube14 \ud0d1 \uc720\uc9c0<\/span><\/p>\n

\uc911\uae09\uc790:<\/b><\/span> \ub2e4\ub9ac 45\ub3c4 \ubed7\uae30<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2465 \uc2a4\ud30c\uc778 \ud2b8\uc704\uc2a4\ud2b8 (Spine Twist)<\/b><\/span><\/p>\n

\u2714 \ud6a8\uacfc:<\/b><\/span> \ud5c8\ub9ac \uc774\uc644, \ubab8\ud1b5 \uc720\uc5f0\uc131 \uc99d\uac00, \ub0b4\uc7a5 \ub9c8\uc0ac\uc9c0 \ud6a8\uacfc<\/span><\/p>\n

\ud83d\udc49 \ubc29\ubc95<\/b><\/span><\/p>\n

\uc591\ub2e4\ub9ac\ub97c \ubed7\uace0 \uc549\uc544\uc11c \ub4f1\uc744 \uace7\uac8c<\/span><\/p>\n

\ud314\uc740 \uc606\uc73c\ub85c \uae38\uac8c \ubc8c\ub9ac\uae30<\/span><\/p>\n

\ub0b4\uc26c\uba70 \uc0c1\uccb4\ub97c \uc624\ub978\ucabd\uc73c\ub85c \ud68c\uc804 \u2192 \ub3cc\uc544\uc624\uace0 \u2192 \uc67c\ucabd\uc73c\ub85c \ubc18\ubcf5<\/span><\/p>\n

\ud83d\udd01 <\/span>\uc88c\uc6b0 \uac01 5\ud68c\uc529<\/b><\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2466 \ucc28\uc77c\ub4dc \ud3ec\uc988 (Child\u2019s Pose) \u2013 \ub9c8\ubb34\ub9ac \uc2a4\ud2b8\ub808\uce6d<\/b><\/span><\/p>\n

\u2714 \ud6a8\uacfc:<\/b><\/span> \ubab8 \uc804\uccb4 \uc774\uc644, \uc815\uc2e0 \uc548\uc815<\/span><\/p>\n

\ud83d\udc49 \ubc29\ubc95<\/b><\/span><\/p>\n

\ubb34\ub98e \uafc7\uace0 \uc549\uc740 \uc790\uc138\uc5d0\uc11c \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc774\uace0 \uc774\ub9c8 \ubc14\ub2e5<\/span><\/p>\n

\ud314\uc740 \uc55e\uc73c\ub85c \ubed7\uac70\ub098, \uc606\uc73c\ub85c \ub450\uae30<\/span><\/p>\n

\uae4a\uc740 \ud638\ud761\ud558\uba70 <\/span>30\ucd08~1\ubd84 \uc720\uc9c0<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
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\n
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\uc774\ub807\uac8c \uc9d1\uc5d0\uc11c \uac04\ub2e8\ud788 \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ubaa8\ub2dd \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud574\ub4dc\ub838\uc5b4\uc694.<\/span><\/p>\n

\uc0ac\uc2e4 \uc544\uce68\uc740 \ub204\uad6c\uc5d0\uac8c\ub098 \ubc14\uc058\uace0, \ub54c\ub860 \uc77c\uc5b4\ub098\uae30\ub3c4 \ubc84\uac70\uc6b4 \uc2dc\uac04\uc774\uc8e0.<\/span><\/p>\n

\uadf8\ub7f0\ub370 \uadf8\ub7f0 \uc18c\uc911\ud55c \uc2dc\uac04\uc744 \ub2e8 10\ubd84\uc774\ub77c\ub3c4 \ub098 \uc790\uc2e0\uc744 \uc704\ud574 \uc4f4\ub2e4\ub294 \uac74<\/span><\/p>\n

\ubab8\ubfd0\ub9cc \uc544\ub2c8\ub77c \ub9c8\uc74c\uc5d0\ub3c4 \uaf64 \ud070 \uc6b8\ub9bc<\/b><\/span>\uc744 \uc8fc\ub294 \uc77c\uc774\ub77c\ub294 \uac78<\/span><\/p>\n

\uc800\ub294 \ud544\ub77c\ud14c\uc2a4\ub97c \ud558\uba74\uc11c \uc870\uae08\uc529 \uae68\ub2eb\uac8c \ub418\uc5c8\uc5b4\uc694.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
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\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
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\ucc98\uc74c\uc5d0\ub294 \ub2e8\uc21c\ud788 \u2018\uc6b4\ub3d9 \uc880 \ud574\ubcf4\uc790\u2019\ub294 \ub9c8\uc74c\uc774\uc5c8\uc9c0\ub9cc,<\/span><\/p>\n

\ud558\ub8e8\ub97c \uc5ec\uc720\ub86d\uac8c \uc2dc\uc791\ud558\uace0, \ub0b4 \ubab8\uc5d0 \uc9d1\uc911\ud558\uba70 \ud638\ud761\ud558\ub294 \uadf8 \uc21c\uac04\ub4e4\uc774<\/span><\/p>\n

\uc870\uae08\uc529 \uc81c \uc0b6\uc744 \ubc14\uafb8\uae30 \uc2dc\uc791\ud588\uc5b4\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ub0b4 \ubab8\uc744 \ud55c \ubc88 \ucb49 \ub298\ub824\uc8fc\uace0, \uae4a\uac8c \ud638\ud761\ud558\uace0, \ucc9c\ucc9c\ud788 \uc77c\uc5b4\ub098\ub294 \uadf8 \uc2dc\uac04\uc774<\/span><\/p>\n

\ub204\uad6c\ubcf4\ub2e4 \uc18c\uc911\ud55c \ub098\ub97c \uc704\ud55c \uc120\ubb3c<\/b><\/span>\uc774 \ub418\uc5b4\uc904 \uac70\uc608\uc694.<\/span><\/p>\n

\ud639\uc2dc \uc624\ub298 \uc544\uce68\ub3c4 \uc815\uc2e0\uc5c6\uc774 \uc2dc\uc791\ud558\uc168\ub2e4\uba74,<\/span><\/p>\n

\ub0b4\uc77c\uc740 \ub208\uc744 \ub728\uace0 \ud578\ub4dc\ud3f0 \ub300\uc2e0 \ub9e4\ud2b8\ub97c \ud3bc\uccd0\ubcf4\uc138\uc694.<\/span><\/p>\n

\uadf8\ub9ac\uace0 \ud55c \ub3d9\uc791\uc774\ub77c\ub3c4 \ucc9c\ucc9c\ud788 \ub530\ub77c \ud574\ubcf4\uc138\uc694.<\/span><\/p>\n

\uadf8 \uc791\uc740 \uc120\ud0dd\uc774 \uc313\uc5ec, \ub180\ub77c\uc6b4 \ubcc0\ud654\uac00 \ub420\uc9c0\ub3c4 \ubab0\ub77c\uc694.<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
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\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
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\ud68c\uc6d0\ub2d8\ub4e4\uc758 \ud558\ub8e8\uac00 \uc870\uae08 \ub354 \ubd80\ub4dc\ub7fd\uace0 \ub530\ub73b\ud574\uc9c0\uae30\ub97c<\/span><\/p>\n

\uc9c4\uc2ec\uc73c\ub85c \ubc14\ub77c\uba70,<\/span><\/p>\n

\uc624\ub298\ub3c4 \uc77d\uc5b4\uc8fc\uc154\uc11c \uac10\uc0ac\ud569\ub2c8\ub2e4 \ud83d\ude42<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\uc548\ub155\ud558\uc138\uc694 \ud83d\ude42 \ubc14\uc058\uac8c \ud758\ub7ec\uac00\ub294 \uc77c\uc0c1 \uc18d\uc5d0\uc11c\ub3c4 \ub098 \uc790\uc2e0\uc744 \ub3cc\ubcf4\uace0 \uc2f6\uc5b4 \uc2dc\uc791\ud55c \uc544\uce68 \ud544\ub77c\ud14c\uc2a4, \ucc98\uc74c\uc5d4 \uc774\uac8c \uacfc\uc5f0 \ub098\ud55c\ud14c \ub9de\uc744\uae4c? \uc544\uce68\uc5d0 \ud560 \uc218 \uc788\uc744\uae4c? \uc2f6\uc5c8\uc9c0\ub9cc, \uc9c0\uae08\uc740 \ud558\ub8e8\ub97c \uc2dc\uc791\ud558\ub294 \ub370 \uc5c6\uc5b4\uc11c\ub294 \uc548 \ub420 \ub8e8\ud2f4\uc774 \ub418\uc5c8\ub2f5\ub2c8\ub2e4. \u200b \uc624\ub298\uc740 \uc81c\uac00 \uc544\uce68\uc5d0 \ud544\ub77c\ud14c\uc2a4\ub97c \ud558\uba74\uc11c \uc9c1\uc811 \uacbd\ud5d8\ud55c \ubcc0\ud654\ub4e4\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824\uace0 \ud574\uc694. \ud639\uc2dc\ub77c\ub3c4 \uc544\uce68\uc5d0 \uc77c\uc5b4\ub098\uae30 \ud798\ub4e4\uac70\ub098, \ucd9c\uadfc \uc804\uc5d0 \ubb54\uac00 \ub0b4 \ubab8\uc744 \uc704\ud55c \uc2dc\uac04\uc744 […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2968","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2968","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/users\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2968"}],"version-history":[{"count":1,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2968\/revisions"}],"predecessor-version":[{"id":2969,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2968\/revisions\/2969"}],"wp:attachment":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2968"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}