{"id":2989,"date":"2026-02-05T19:28:50","date_gmt":"2026-02-05T10:28:50","guid":{"rendered":"https:\/\/bspost.co.kr\/?p=2989"},"modified":"2026-02-05T19:28:50","modified_gmt":"2026-02-05T10:28:50","slug":"%eb%a8%b9%ec%96%b4%eb%8f%84-%ec%b0%8c%ec%a7%80-%ec%95%8a%eb%8a%94-%eb%aa%b8-%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8%eb%b3%b4%eb%8b%a4-%ec%b2%b4%ec%a7%80%eb%b0%a9-%ea%b0%90%eb%9f%89%ec%9d%b4-%eb%a8%bc","status":"publish","type":"post","link":"https:\/\/bspost.co.kr\/?p=2989","title":{"rendered":"\uba39\uc5b4\ub3c4 \ucc0c\uc9c0 \uc54a\ub294 \ubab8, \ub2e4\uc774\uc5b4\ud2b8\ubcf4\ub2e4 \uccb4\uc9c0\ubc29 \uac10\ub7c9\uc774 \uba3c\uc800\uc785\ub2c8\ub2e4\ud83d\ude01"},"content":{"rendered":"
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\uc548\ub155\ud558\uc138\uc694!<\/span><\/p>\n

\ubcf4\ub2c8\ub530 \ud544\ub77c\ud14c\uc2a4 \ub178\uc6d0\uc0c1\uacc4\uc810 \uc785\ub2c8\ub2e4 \ud83d\ude0a<\/span><\/p>\n

\uc624\ub298\uc740 \ub9ce\uc740 \ubd84\ub4e4\uc774 \ub2e4\uc774\uc5b4\ud2b8\ub97c \ud558\uba74\uc11c\ub3c4 \ud754\ud788 \ub193\uce58\ub294<\/span><\/p>\n

\uccb4\uc9c0\ubc29 \uac10\ub7c9\u2019\uc758 \uc911\uc694\uc131<\/b><\/span>\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824\uace0 \ud574\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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\uccb4\uc911\uacc4 \uc22b\uc790\uc5d0\ub9cc \uc9d1\uc911\ud558\ub2e4 \ubcf4\uba74 \uc2e4\uc81c\ub85c \uac74\uac15\ud55c \ubab8\uc744 \ub9cc\ub4e4\uae30\ubcf4\ub2e4\ub294<\/span><\/p>\n

\uadfc\uc721\uc740 \uc904\uace0 \uc9c0\ubc29\uc740 \ub0a8\uc544\uc788\ub294 \uc0c1\ud0dc<\/b><\/span>\uac00 \ub418\uae30 \uc26c\uc6b4\ub370\uc694.<\/span><\/p>\n

\uc800\ub3c4 \ud55c\ub3d9\uc548 \u2018\uc65c \uc774\ub807\uac8c \uc6b4\ub3d9\uc744 \ud574\ub3c4 \uc0b4\uc774 \uc548 \ube60\uc9c0\uc9c0?\u2019 \ud558\uace0 \uace0\ubbfc\ud588\uc5c8\ub294\ub370,<\/span><\/p>\n

\uc54c\uace0 \ubcf4\ub2c8 <\/span>\uccb4\uc9c0\ubc29\ub960<\/b><\/span>\uc774\ub77c\ub294 \uac1c\ub150\uc744 \uc798 \uc774\ud574\ud558\uc9c0 \ubabb\ud558\uace0 \uc788\uc5c8\ub354\ub77c\uace0\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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\uadf8\ub798\uc11c \uc624\ub298\uc740 \uccb4\uc9c0\ubc29 \uac10\ub7c9\uc774 \uc65c \uc911\uc694\ud55c\uc9c0,<\/span><\/p>\n

\uc5b4\ub5bb\uac8c \ud558\uba74 \uccb4\uc9c0\ubc29\uc744 \uac74\uac15\ud558\uac8c \uc904\uc77c \uc218 \uc788\ub294\uc9c0,<\/span><\/p>\n

\uc2e4\uc0dd\ud65c\uc5d0\uc11c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \ubc29\ubc95<\/b><\/span>\uae4c\uc9c0 \uc815\ub9ac\ud574\ubd24\uc5b4\uc694.<\/span><\/p>\n

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

\uc9c0\uae08\ubd80\ud130 \ud568\uaed8 \ucc9c\ucc9c\ud788 \uc54c\uc544\ubcf4\uc2e4\uae4c\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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\u2705 <\/span>\uccb4\uc9c0\ubc29 \uac10\ub7c9\uc744 \ud574\uc57c \ud558\ub294 \uc774\uc720<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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1. \ud83e\udec0 \uc2ec\ud608\uad00 \uac74\uac15 \uac1c\uc120<\/b><\/span><\/p>\n

\uacfc\ub3c4\ud55c \uccb4\uc9c0\ubc29<\/b><\/span>\uc740 \uace0\ud608\uc555, \uace0\uc9c0\ud608\uc99d, \uc2ec\uadfc\uacbd\uc0c9, \ub1cc\uc878\uc911 \ub4f1\uc758 \uc704\ud5d8\uc744 \ub192\uc5ec\uc694.<\/span><\/p>\n

\uccb4\uc9c0\ubc29\uc744 \uc904\uc774\uba74 <\/span>\ud608\uad00\uc758 \ud0c4\ub825<\/b><\/span>\uc774 \uc88b\uc544\uc9c0\uace0 <\/span>\uc2ec\uc7a5 \ubd80\ub2f4\ub3c4 \uac10\uc18c<\/b><\/span>\ud569\ub2c8\ub2e4.<\/span><\/p>\n

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

2. \ud83e\ude7a \ub300\uc0ac \uc9c8\ud658 \uc608\ubc29<\/b><\/span><\/p>\n

\ubcf5\ubd80 \uc9c0\ubc29<\/b><\/span>\uc740 \uc778\uc290\ub9b0 \uc800\ud56d\uc131\uc744 \uc720\ubc1c \u2192 <\/span>\ub2f9\ub1e8\ubcd1(2\ud615)<\/b><\/span> \uc704\ud5d8 \uc99d\uac00<\/span><\/p>\n

\uccb4\uc9c0\ubc29\uc744 \uac10\ub7c9\ud558\uba74 <\/span>\ud608\ub2f9 \uc870\uc808<\/b><\/span>\uacfc <\/span>\ub300\uc0ac \uac74\uac15<\/b><\/span>\uc774 \uac1c\uc120\ub429\ub2c8\ub2e4.<\/span><\/p>\n

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

3. \ud83e\udde0 \ud638\ub974\ubaac \uade0\ud615 \uc720\uc9c0<\/b><\/span><\/p>\n

\uacfc\ub3c4\ud55c \uc9c0\ubc29\uc740 <\/span>\ud638\ub974\ubaac \ubd88\uade0\ud615<\/b><\/span>\uc744 \uc720\ubc1c\ud574 \uc0dd\ub9ac\ubd88\uc21c, \ub0a8\uc131\ud638\ub974\ubaac \uc800\ud558, \ud53c\ub85c\uac10 \ub4f1 \uc720\ubc1c<\/span><\/p>\n

\uc9c0\ubc29\uc774 \uc904\uba74 <\/span>\uc5d0\ub108\uc9c0 \ub300\uc0ac<\/b><\/span>, <\/span>\uc218\uba74<\/b><\/span>, <\/span>\uae30\ubd84<\/b><\/span> \ub4f1 \uc804\ubc18\uc801 \ucee8\ub514\uc158\uc774 \ud5a5\uc0c1\ub3fc\uc694.<\/span><\/p>\n

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

4. \ud83e\uddd8\u200d\u2640\ufe0f \uad00\uc808\u00b7\uadfc\uace8\uaca9\uacc4 \ubd80\ub2f4 \uac10\uc18c<\/b><\/span><\/p>\n

\uc9c0\ubc29\uc774 \ub9ce\uc73c\uba74 <\/span>\ubb34\ub98e, \ud5c8\ub9ac, \ubc1c\ubaa9 \ub4f1 \uad00\uc808\uc5d0 \ud070 \ubd80\ub2f4<\/b><\/span>\uc774 \uac00\ud574\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n

\uccb4\uc9c0\ubc29\uc744 \uc904\uc774\uba74 \uad00\uc808 \ud1b5\uc99d\uc774 \uc904\uace0, <\/span>\uc6c0\uc9c1\uc784\ub3c4 \ud6e8\uc52c \uac00\ubccd\uace0 \uc720\uc5f0<\/b><\/span>\ud574\uc838\uc694.<\/span><\/p>\n

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

5. \ud83e\ude9e \uccb4\ud615 \uac1c\uc120 \ubc0f \uc790\uc2e0\uac10 \ud68c\ubcf5<\/b><\/span><\/p>\n

\uc9c0\ubc29\uc774 \uc904\uba74 <\/span>\ubab8\uc758 \ub77c\uc778<\/b><\/span>\uc774 \uc815\ub9ac\ub418\uace0, \uc637\ud0dc\ub3c4 \ub2ec\ub77c\uc9d0<\/span><\/p>\n

\uccb4\ud615 \uac1c\uc120\uc740 <\/span>\uc790\uae30\ub9cc\uc871\ub3c4\uc640 \uc790\uc2e0\uac10<\/b><\/span>\uc744 \ub192\uc5ec\uc918\uc694.<\/span><\/p>\n

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

6. \ud83e\udde0 \uc2a4\ud2b8\ub808\uc2a4 \ubc0f \uc6b0\uc6b8\uac10 \uac10\uc18c<\/b><\/span><\/p>\n

\uccb4\uc9c0\ubc29\uc774 \ub9ce\uc744\uc218\ub85d <\/span>\uc5fc\uc99d \uc218\uce58\uac00 \ub192\uace0<\/b><\/span>, \uc6b0\uc6b8\uac10\uc774\ub098 \ubb34\uae30\ub825\ud568 \uc99d\uac00<\/span><\/p>\n

\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uacfc \uc9c0\ubc29 \uac10\uc18c\ub294 <\/span>\uc5d4\ub3c4\ub974\ud540 \ubd84\ube44<\/b><\/span>\ub97c \ucd09\uc9c4 \u2192 \uae30\ubd84 \uc804\ud658\uc5d0 \ud6a8\uacfc\uc801<\/span><\/p>\n

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

7. \u23f3 \uc7a5\uae30\uc801\uc778 \uac74\uac15 \uc218\uba85 \uc5f0\uc7a5<\/b><\/span><\/p>\n

\uac74\uac15\ud55c \uccb4\uc9c0\ubc29\ub960\uc740 <\/span>\uba74\uc5ed\ub825<\/b><\/span>, <\/span>\ud68c\ubcf5\ub825<\/b><\/span>, <\/span>\ub178\ud654 \uc18d\ub3c4<\/b><\/span> \ubaa8\ub450\uc5d0 \uae0d\uc815\uc801 \uc601\ud5a5\uc744 \uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\uacb0\uad6d, \uc624\ub798 \uc0b4\uace0 \uc2f6\ub2e4\uba74 \uc9c0\ubc29 \uad00\ub9ac\uac00 \uaf2d \ud544\uc694\ud569\ub2c8\ub2e4.<\/span><\/p>\n

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

\ud83d\udc49 \uc694\uc57d\ud558\uc790\uba74 \uccb4\uc9c0\ubc29 \uac10\ub7c9\uc740 \ub2e8\uc21c\ud788 \uc678\ubaa8\uac00 \uc544\ub2c8\ub77c,<\/b><\/span><\/p>\n

\uac74\uac15, \uc7a5\uc218, \uc0b6\uc758 \uc9c8 \uc804\ubc18\uc744 \uc88c\uc6b0\ud558\ub294 \ud575\uc2ec \uc694\uc18c\uc785\ub2c8\ub2e4!!<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\u2705 \uccb4\uc9c0\ubc29 \uac10\ub7c9\uc744 \uc704\ud55c \ud3c9\uc18c\uc758 \ub178\ub825 7\uac00\uc9c0<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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1. \ud83c\udf7d\ufe0f \ud0c4\uc218\ud654\ubb3c \uc904\uc774\uace0 \ub2e8\ubc31\uc9c8 \ub298\ub9ac\uae30<\/b><\/span><\/p>\n

\ud574\uc57c \ud560 \uac83<\/b><\/span><\/p>\n

\ud770\uc300\ubc25, \ube75, \uacfc\uc790 \ub300\uc2e0 \ud604\ubbf8, \uace0\uad6c\ub9c8, \uadc0\ub9ac \uc12d\ucde8<\/span><\/p>\n

\ub9e4\ub07c <\/span>\ub2e8\ubc31\uc9c8(\uacc4\ub780, \ub2ed\uac00\uc2b4\uc0b4, \ub450\ubd80 \ub4f1)<\/b><\/span> \ud3ec\ud568<\/span><\/p>\n

\uac00\uacf5\uc2dd\ud488, \ub2f9\ub958 \uc904\uc774\uae30<\/span><\/p>\n

\uc774\uc720<\/b><\/span><\/p>\n

\uc778\uc290\ub9b0 \uacfc\ub2e4 \ubd84\ube44 \u2193 \u2192 \uc9c0\ubc29 \ucd95\uc801 \ubc29\uc9c0<\/span><\/p>\n

\ub2e8\ubc31\uc9c8\uc740 <\/span>\uadfc\uc721 \uc720\uc9c0 + \ud3ec\ub9cc\uac10<\/b><\/span> \u2191<\/span><\/p>\n

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

2. \ud83d\udeb6\u200d\u2642\ufe0f \uc77c\uc0c1\uc5d0\uc11c \ub9ce\uc774 \uc6c0\uc9c1\uc774\uae30 (NEAT \ud65c\ub3d9 \uc99d\uac00)<\/b><\/span><\/p>\n

\ud574\uc57c \ud560 \uac83<\/b><\/span><\/p>\n

\uc5d8\ub9ac\ubca0\uc774\ud130 \ub300\uc2e0 \uacc4\ub2e8<\/span><\/p>\n

\uac77\ub294 \uc2dc\uac04 \ub298\ub9ac\uae30 (\ud558\ub8e8 \ucd5c\uc18c 8,000\ubcf4)<\/span><\/p>\n

\uc9d1\uc548\uc77c, \uc9e7\uc740 \uc0b0\ucc45\ub3c4 \uc801\uadf9 \ud65c\uc6a9<\/span><\/p>\n

\uc774\uc720<\/b><\/span><\/p>\n

\uc6b4\ub3d9 \uc678\uc5d0\ub3c4 \ud558\ub8e8 \uce7c\ub85c\ub9ac \uc18c\ube44\uc758 <\/span>70% \uc774\uc0c1\uc774 NEAT<\/b><\/span><\/p>\n

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

3. \ud83c\udfcb\ufe0f\u200d\u2640\ufe0f \uc8fc 3~5\ud68c \uc6b4\ub3d9 \ub8e8\ud2f4 \uc720\uc9c0<\/b><\/span><\/p>\n

\uc720\uc0b0\uc18c + \uadfc\ub825 \ubcd1\ud589<\/b><\/span><\/p>\n

\uc720\uc0b0\uc18c: \uac77\uae30, \uc0ac\uc774\ud074, HIIT \ub4f1 30~45\ubd84<\/span><\/p>\n

\uadfc\ub825\uc6b4\ub3d9: \uc2a4\ucffc\ud2b8, \ud478\uc2dc\uc5c5, \ud50c\ub7ad\ud06c, \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd<\/span><\/p>\n

\uc774\uc720<\/b><\/span><\/p>\n

\uae30\ucd08\ub300\uc0ac\ub7c9 \uc99d\uac00 \u2192 \uccb4\uc9c0\ubc29 \uac10\ub7c9 \uac00\uc18d\ud654<\/b><\/span><\/p>\n

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

4. \ud83d\udecf\ufe0f \uc218\uba74 6.5~8\uc2dc\uac04 \ud655\ubcf4<\/b><\/span><\/p>\n

\ud574\uc57c \ud560 \uac83<\/b><\/span><\/p>\n

\ubc24 12\uc2dc \uc774\uc804 \ucde8\uce68<\/span><\/p>\n

\uce74\ud398\uc778 \uc12d\ucde8 \uc870\uc808 (\uc624\ud6c4\uc5d4 \ud53c\ud558\uae30)<\/span><\/p>\n

\uc774\uc720<\/b><\/span><\/p>\n

\uc218\uba74 \ubd80\uc871 \uc2dc <\/span>\uc2dd\uc695 \ud638\ub974\ubaac \uc99d\uac00 \u2192 \uacfc\uc2dd \uc720\ub3c4 + \ub300\uc0ac \uc800\ud558<\/b><\/span><\/p>\n

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

5. \ud83e\uddd8\u200d\u2642\ufe0f \uc2a4\ud2b8\ub808\uc2a4 \uc870\uc808<\/b><\/span><\/p>\n

\ud574\uc57c \ud560 \uac83<\/b><\/span><\/p>\n

\uba85\uc0c1, \uc2ec\ud638\ud761, \uac00\ubcbc\uc6b4 \uc0b0\ucc45<\/span><\/p>\n

SNS \uacfc\ubab0\uc785 \ud53c\ud558\uace0 \uc790\uc2e0\ub9cc\uc758 \uc2dc\uac04 \uac16\uae30<\/span><\/p>\n

\uc774\uc720<\/b><\/span><\/p>\n

\uc2a4\ud2b8\ub808\uc2a4 \u2192 <\/span>\ucf54\ub974\ud2f0\uc194 \uc99d\uac00 \u2192 \ubcf5\ubd80 \uc9c0\ubc29 \ucd95\uc801<\/b><\/span><\/p>\n

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

6. \ud83d\udca7 \ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8<\/b><\/span><\/p>\n

\ud574\uc57c \ud560 \uac83<\/b><\/span><\/p>\n

\ud558\ub8e8 <\/span>\ubb3c 1.5~2L \uc774\uc0c1<\/b><\/span> \ub9c8\uc2dc\uae30<\/span><\/p>\n

\ucee4\ud53c, \ud0c4\uc0b0\uc74c\ub8cc \ub300\uc2e0 \ubb3c\/\ubcf4\uc774\ucc28\/\ubb34\uce74\ud398\uc778\ucc28<\/span><\/p>\n

\uc774\uc720<\/b><\/span><\/p>\n

\uc9c0\ubc29 \ubd84\ud574 \ud6a8\uc728 \u2191, \uc2dd\uc695 \uc5b5\uc81c, \ub178\ud3d0\ubb3c \ubc30\ucd9c<\/span><\/p>\n

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

7. \ud83d\udcd2 \uc2b5\uad00 \ucd94\uc801 \ubc0f \uae30\ub85d\ud558\uae30<\/b><\/span><\/p>\n

\ud574\uc57c \ud560 \uac83<\/b><\/span><\/p>\n

\uc2dd\ub2e8, \uc6b4\ub3d9, \uccb4\uc911\/\uccb4\uc9c0\ubc29\ub960 \uae30\ub85d<\/span><\/p>\n

\uc77c\uae30 \ud615\uc2dd\uc73c\ub85c \uac10\uc815\/\uc5d0\ub108\uc9c0 \ubcc0\ud654\ub3c4 \uba54\ubaa8<\/span><\/p>\n

\uc774<\/b><\/span><\/p>\n

<\/span>\ud328\ud134 \uc778\uc2dd + \uc758\uc9c0 \uc720\uc9c0<\/b><\/span>\uc5d0 \ud070 \ub3c4\uc6c0<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83c\udfe0 \uccb4\uc9c0\ubc29 \uac10\ub7c9\uc5d0 \ud6a8\uacfc\uc801\uc778 \ud648\ud2b8 5\uac00\uc9c0<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\u2705 1. \ubc84\ud53c \ud14c\uc2a4\ud2b8 (Burpees)<\/b><\/span><\/p>\n

\ud6a8\uacfc<\/b><\/span><\/p>\n

\uc804\uc2e0 \uc720\uc0b0\uc18c + \uadfc\ub825 \uc6b4\ub3d9, \uce7c\ub85c\ub9ac \uc18c\ubaa8 \ucd5c\uace0 \uc218\uc900<\/span><\/p>\n

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

\uc11c \uc788\ub2e4\uac00 \uc2a4\ucffc\ud2b8 \uc790\uc138\ub85c \uc549\uc74c<\/span><\/p>\n

\uc190\uc744 \ubc14\ub2e5\uc5d0 \uc9da\uace0 \ubc1c\uc744 \ub4a4\ub85c \ucb49 \ubed7\uc5b4 \ud478\uc26c\uc5c5 \uc790\uc138<\/span><\/p>\n

\ud478\uc26c\uc5c5 1\ud68c \ud6c4 \ub2e4\uc2dc \ubc1c\uc744 \uc55e\uc73c\ub85c<\/span><\/p>\n

\uc77c\uc5b4\uc11c\uba70 \uc810\ud504<\/span><\/p>\n

\ucd08\ubcf4 \ud301<\/b><\/span><\/p>\n

\uc810\ud504\ub098 \ud478\uc26c\uc5c5\uc740 \uc0dd\ub7b5 \uac00\ub2a5<\/span><\/p>\n

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

\u2705 2. \ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 (Mountain Climbers)<\/b><\/span><\/p>\n

\ud6a8\uacfc<\/b><\/span><\/p>\n

\ubcf5\ubd80 \uc911\uc2ec \uc720\uc0b0\uc18c \uc6b4\ub3d9 + \ucf54\uc5b4 \uac15\ud654<\/span><\/p>\n

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

\ud478\uc26c\uc5c5 \uc790\uc138 \uc720\uc9c0<\/span><\/p>\n

\ubb34\ub98e\uc744 \ubc88\uac08\uc544\uac00\uba70 \uac00\uc2b4 \ucabd\uc73c\ub85c \ube60\ub974\uac8c \ub2f9\uae40<\/span><\/p>\n

\ud301<\/b><\/span><\/p>\n

\ud5c8\ub9ac\uac00 \uaebe\uc774\uc9c0 \uc54a\ub3c4\ub85d \ucf54\uc5b4\uc5d0 \ud798 \uc8fc\uae30<\/span><\/p>\n

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

\u2705 3. \uc810\ud551 \uc2a4\ucffc\ud2b8 (Jump Squats)<\/b><\/span><\/p>\n

\ud6a8\uacfc<\/b><\/span><\/p>\n

\ud558\uccb4 \uadfc\ub825 + \uc2ec\ubc15\uc218 \uc0c1\uc2b9\uc73c\ub85c \uccb4\uc9c0\ubc29 \uc5f0\uc18c<\/span><\/p>\n

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

\uae30\ubcf8 \uc2a4\ucffc\ud2b8 \uc790\uc138<\/span><\/p>\n

\uc77c\uc5b4\uc11c\uba70 \uc810\ud504, \ucc29\uc9c0 \ud6c4 \ubc14\ub85c \uc2a4\ucffc\ud2b8<\/span><\/p>\n

\ud301<\/b><\/span><\/p>\n

\ubb34\ub98e \ucda9\uaca9\uc744 \uc904\uc774\uae30 \uc704\ud574 \ucc29\uc9c0 \uc2dc \ubb34\ub98e \uc0b4\uc9dd \uad7d\ud788\uae30<\/span><\/p>\n

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

\u2705 4. \ud50c\ub7ad\ud06c \uc7ad (Plank Jacks)<\/b><\/span><\/p>\n

\ud6a8\uacfc<\/b><\/span><\/p>\n

\ucf54\uc5b4 + \uc2ec\ubc15\uc218 \uc99d\uac00, \ubcf5\ubd80 \uccb4\uc9c0\ubc29 \uac10\ub7c9\uc5d0 \ud6a8\uacfc<\/span><\/p>\n

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

\ud50c\ub7ad\ud06c \uc790\uc138 \uc720\uc9c0<\/span><\/p>\n

\uc591\ubc1c\uc744 \uc88c\uc6b0\ub85c \ubc8c\ub838\ub2e4\uac00 \ubaa8\uc73c\uae30 (\uc810\ud551\uc7ad\ucc98\ub7fc)<\/span><\/p>\n

\ud301<\/b><\/span><\/p>\n

\uc5c9\ub369\uc774 \ub4e4\ub9ac\uc9c0 \uc54a\uac8c \uc720\uc9c0<\/span><\/p>\n

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

\u2705 5. \ud558\uc774 \ub2c8 (High Knees)<\/b><\/span><\/p>\n

\ud6a8\uacfc<\/b><\/span><\/p>\n

\uc21c\uc218 \uc720\uc0b0\uc18c \uc6b4\ub3d9, \ubcf5\ubd80 \ubc0f \ud558\uccb4 \uc9c0\ubc29 \uc5f0\uc18c<\/span><\/p>\n

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

\uc81c\uc790\ub9ac\uc5d0\uc11c \ubb34\ub98e\uc744 \ub192\uc774 \ub4e4\uba70 \ube60\ub974\uac8c \ub2ec\ub9ac\uae30<\/span><\/p>\n

\ubb34\ub98e\uc774 \ubc30\uaf3d \ub192\uc774\uae4c\uc9c0 \uc62c\ub77c\uc624\ub3c4\ub85d<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n

\ud83d\udccc \ucd94\ucc9c \ub8e8\ud2f4 \uc608\uc2dc (\ucd08\uae09\uc790 \uae30\uc900)<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n\n\n\n\n\n\n\n\n
\n
\n

\uc6b4\ub3d9<\/b><\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

\uc2dc\uac04\/\ud69f\uc218<\/b><\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

\uc26c\ub294 \uc2dc\uac04<\/b><\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

\n
\n

\ubc84\ud53c<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

10\ud68c<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

20\ucd08<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

\n
\n

\ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

30\ucd08<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

20\ucd08<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

\n
\n

\uc810\ud551 \uc2a4\ucffc\ud2b8<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

15\ud68c<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

20\ucd08<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

\n
\n

\ud50c\ub7ad\ud06c \uc7ad<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

30\ucd08<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

20\ucd08<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

\n
\n

\ud558\uc774 \ub2c8<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

30\ucd08<\/span><\/p>\n<\/div>\n<\/td>\n

\n
\n

1\ubd84 \uc26c\uace0 \uc804\uccb4 3~4\uc138\ud2b8 \ubc18\ubcf5<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n

\uc6b4\ub3d9 \uc804\ud6c4\ub85c \uc2a4\ud2b8\ub808\uce6d\uc740 \ud544\uc218\uc778\uac70 \uc544\uc2dc\uc8e0~?<\/span><\/p>\n

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

\ud558\ub8e8 20~30\ubd84\ub9cc \ud574\ub3c4 \uccb4\uc9c0\ubc29 \uac10\uc18c\uc5d0 \ub3c4\uc6c0\uc774\ub41c\ub2f5\ub2c8\ub2e4!<\/span><\/p>\n

\uc77c\uc8fc\uc77c\uc5d0 4~5\ud68c \ubc18\ubcf5 \uc2dc \uccb4\uc9c0\ubc29 \uac10\uc18c\uc5d0 \ud6a8\uacfc\uc801\uc774\ub78d\ub2c8\ub2e4^^<\/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
\n
\n
\n

\uccb4\uc9c0\ubc29 \uac10\ub7c9\uc740 \ub2e8\uae30\uac04\uc758 \uc9d1\uc911\ubcf4\ub2e4\ub294,<\/span><\/p>\n

\uc0dd\ud65c \uc18d\uc5d0\uc11c\uc758 \uc791\uc740 \ubcc0\ud654\uc640 \uafb8\uc900\ud55c \ub178\ub825\uc774 \ubaa8\uc5ec \ub9cc\ub4e4\uc5b4\uc9c0\ub294 \uacb0\uacfc\uc785\ub2c8\ub2e4.<\/span><\/p>\n

\uc6b4\ub3d9\uc744 \ud1b5\ud574 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc740 \ub2e8\uc21c\ud788 \uc0b4\uc744 \ube7c\ub294 \ub370\uc11c \uadf8\uce58\uc9c0 \uc54a\uace0,<\/span><\/p>\n

\uc6b0\ub9ac\uc758 \uc0b6 \uc804\uccb4\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\uc5d0\ub108\uc9c0\uac00 \uc0dd\uae30\uace0, \uc790\uc2e0\uac10\uc774 \uc62c\ub77c\uac00\uba70, \ubb34\uc5c7\ubcf4\ub2e4 \uc2a4\uc2a4\ub85c\ub97c \ub354 \uc544\ub07c\uace0 \uad00\ub9ac\ud560 \uc218 \uc788\uac8c \ub418\uc8e0.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\uccb4\uc9c0\ubc29\uc740 \ub204\uad6c\uc5d0\uac8c\ub098 \uc313\uc77c \uc218 \uc788\uc9c0\ub9cc,<\/span><\/p>\n

\uadf8\uac83\uc744 \uad00\ub9ac\ud558\uace0 \uc904\uc5ec\uac00\ub294 \uacfc\uc815\uc740 \uc624\ub86f\uc774 \uc790\uc2e0\uc758 \uc120\ud0dd\uc5d0 \ub2ec\ub824 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

\uc2dd\uc2b5\uad00, \uc218\uba74, \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac, \uadf8\ub9ac\uace0 \uc6b4\ub3d9<\/span><\/p>\n

\uc774 \ub124 \uac00\uc9c0\uac00 \uade0\ud615\uc744 \uc774\ub8f0 \ub54c, \uccb4\uc9c0\ubc29\uc740 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc904\uc5b4\ub4e4\uace0 \uac74\uac15\ud55c \ubab8\uc73c\ub85c \ubcc0\ud654\ud569\ub2c8\ub2e4.<\/span><\/p>\n

\uc911\uc694\ud55c \uac74 \ube60\ub974\uac8c \ube7c\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, <\/span>\uc9c0\uc18d\uac00\ub2a5\ud558\uac8c \ube7c\ub294 \uac83<\/b><\/span>\uc774\ub77c\ub294 \uc810, \uaf2d \uae30\uc5b5\ud574 \uc8fc\uc138\uc694.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\uc77d\uc5b4\uc8fc\uc154\uc11c \uac10\uc0ac\ud569\ub2c8\ub2e4. \uac74\uac15\ud55c \uc0b6\uc744 \uc751\uc6d0\ud569\ub2c8\ub2e4! \ud83d\udcaa\ud83d\ude0a<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\uc548\ub155\ud558\uc138\uc694! \ubcf4\ub2c8\ub530 \ud544\ub77c\ud14c\uc2a4 \ub178\uc6d0\uc0c1\uacc4\uc810 \uc785\ub2c8\ub2e4 \ud83d\ude0a \uc624\ub298\uc740 \ub9ce\uc740 \ubd84\ub4e4\uc774 \ub2e4\uc774\uc5b4\ud2b8\ub97c \ud558\uba74\uc11c\ub3c4 \ud754\ud788 \ub193\uce58\ub294 \uccb4\uc9c0\ubc29 \uac10\ub7c9\u2019\uc758 \uc911\uc694\uc131\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824\uace0 \ud574\uc694. \uccb4\uc911\uacc4 \uc22b\uc790\uc5d0\ub9cc \uc9d1\uc911\ud558\ub2e4 \ubcf4\uba74 \uc2e4\uc81c\ub85c \uac74\uac15\ud55c \ubab8\uc744 \ub9cc\ub4e4\uae30\ubcf4\ub2e4\ub294 \uadfc\uc721\uc740 \uc904\uace0 \uc9c0\ubc29\uc740 \ub0a8\uc544\uc788\ub294 \uc0c1\ud0dc\uac00 \ub418\uae30 \uc26c\uc6b4\ub370\uc694. \uc800\ub3c4 \ud55c\ub3d9\uc548 \u2018\uc65c \uc774\ub807\uac8c \uc6b4\ub3d9\uc744 \ud574\ub3c4 \uc0b4\uc774 \uc548 \ube60\uc9c0\uc9c0?\u2019 \ud558\uace0 \uace0\ubbfc\ud588\uc5c8\ub294\ub370, \uc54c\uace0 \ubcf4\ub2c8 \uccb4\uc9c0\ubc29\ub960\uc774\ub77c\ub294 \uac1c\ub150\uc744 \uc798 \uc774\ud574\ud558\uc9c0 \ubabb\ud558\uace0 \uc788\uc5c8\ub354\ub77c\uace0\uc694. \uadf8\ub798\uc11c \uc624\ub298\uc740 […]<\/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-2989","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2989","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=2989"}],"version-history":[{"count":1,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2989\/revisions"}],"predecessor-version":[{"id":2990,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2989\/revisions\/2990"}],"wp:attachment":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}