{"id":2991,"date":"2026-02-12T19:29:47","date_gmt":"2026-02-12T10:29:47","guid":{"rendered":"https:\/\/bspost.co.kr\/?p=2991"},"modified":"2026-03-13T15:09:14","modified_gmt":"2026-03-13T06:09:14","slug":"%eb%b3%b5%ea%b7%bc-%ec%9a%b4%eb%8f%99-%ec%99%9c-%ed%95%b4%ec%95%bc-%ed%95%a0%ea%b9%8c-%ea%b1%b4%ea%b0%95%eb%b6%80%ed%84%b0-%ec%b2%b4%ed%98%95%ea%b9%8c%ec%a7%80-%eb%8b%ac%eb%9d%bc%ec%a7%80%eb%8a%94","status":"publish","type":"post","link":"https:\/\/bspost.co.kr\/?p=2991","title":{"rendered":"\ubcf5\uadfc \uc6b4\ub3d9, \uc65c \ud574\uc57c \ud560\uae4c? \uac74\uac15\ubd80\ud130 \uccb4\ud615\uae4c\uc9c0 \ub2ec\ub77c\uc9c0\ub294 \uc774\uc720 \ud83e\udef5"},"content":{"rendered":"
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\uc548\ub155\ud558\uc138\uc694!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\uc790\uc5f0\uc2a4\ub7fd\uac8c \ubcf5\ubd80\ub098 \uc606\uad6c\ub9ac \uad70\uc0b4\uc774 \ub354 \ub208\uc5d0 \ub4e4\uc5b4\uc624\uc9c0 \uc54a\uc73c\uc2e0\uac00\uc694?<\/span><\/p>\n

\uc800\ub3c4 \uc694\uc998 \uac70\uc6b8\uc744 \ubcfc \ub54c\ub9c8\ub2e4 “\uc774\ubc88 \uc5ec\ub984\uc5d0\ub294 \uc880 \ub354 \uc790\uc2e0 \uc788\uac8c \uc785\uc5b4\ubcf4\uace0 \uc2f6\ub2e4”\ub294 \uc0dd\uac01\uc744 \ud558\uac8c \ub3fc\uc694.<\/span><\/p>\n

\ud558\uc9c0\ub9cc \ub2e8\uc21c\ud788 \uc608\uc05c \ubab8\ub9e4\ub97c \uc704\ud574\uc11c\ub9cc \ubcf5\uadfc \uc6b4\ub3d9\uc744 \ud574\uc57c \ud558\ub294 \uac74 \uc544\ub2c8\uc5d0\uc694.<\/span><\/p>\n

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

\ud2b9\ud788 \uc7a5\uc2dc\uac04 \uc549\uc544\uc11c \uc77c\ud558\ub294 <\/span>\uc9c1\uc7a5\uc778<\/b><\/span>\uc774\ub098,<\/span><\/p>\n

\uc6b4\ub3d9\uc744 \ub530\ub85c \ud558\uc9c0 \uc54a\ub294 <\/span>\uc77c\uc0c1\uc778<\/b><\/span>\uc5d0\uac8c\ub294<\/span><\/p>\n

\ubcf5\uadfc \uc6b4\ub3d9\uc774 <\/span>\uc790\uc138 \uad50\uc815, \ud5c8\ub9ac \ud1b5\uc99d \uc644\ud654, \ubcf5\ubd80 \uac74\uac15 \uac1c\uc120<\/b><\/span>\uc5d0\ub3c4 \uc815\ub9d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

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

\uc624\ub298\uc740 \ubcf5\uadfc \uc6b4\ub3d9\uc774 \uc65c \uc911\uc694\ud55c\uc9c0, \uadf8\ub9ac\uace0<\/span><\/p>\n

\uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c\ud560 \uc218 \uc788\ub294 <\/span>\ubcf5\uadfc \ud648\ud2b8 \ucd94\ucc9c \ub8e8\ud2f4<\/b><\/span>\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694!<\/span><\/p>\n

\ucc9c\ucc9c\ud788 \uc2dc\uc791\ud574\ub3c4 \uc88b\uc73c\ub2c8, \uc774 \uae00\uc744 \uc77d\uc740 \uc624\ub298\ubd80\ud130 <\/span>\ud558\ub8e8 5\ubd84\uc774\ub77c\ub3c4 \ub098\ub97c \uc704\ud55c \ud22c\uc790<\/b><\/span>,<\/span><\/p>\n

\ud568\uaed8 \ud574\ubcf4\uba74 \uc5b4\ub5a8\uae4c\uc694? \ud83d\ude0a<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\ubcf5\uadfc\uc6b4\ub3d9\uc744 \ud574\uc57c\ud558\ub294 \uc774\uc720<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\ubcf5\uadfc \uc6b4\ub3d9\uc744 \ud574\uc57c \ud558\ub294 \uc774\uc720\ub294 \ub2e8\uc21c\ud788 ‘\uc2dd\uc2a4\ud329’\uc774\ub098 \uc678\uc801\uc778 \ubab8\ub9e4 \ub54c\ubb38\ub9cc\uc774 \uc544\ub2c8\uc5d0\uc694~<\/span><\/p>\n

\ubcf5\uadfc\uc740 <\/span>\uc6b0\ub9ac \ubab8\uc758 \uc911\uc2ec(Core)<\/b><\/span> \uc5ed\ud560\uc744 \ud558\uba70,<\/span><\/p>\n

\uac74\uac15\uacfc \uae30\ub2a5\uc131<\/b><\/span>\uc5d0 \uc9c1\uacb0\ub418\ub294 \uc544\uc8fc \uc911\uc694\ud55c \uadfc\uc721\uc785\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 1. \uc790\uc138 \uad50\uc815\uacfc \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29<\/b><\/span><\/p>\n

\ubcf5\uadfc\uc740 \ucc99\ucd94\ub97c \uc9c0\uc9c0\ud558\ub294 <\/span>\ucf54\uc5b4 \uadfc\uc721\uc758 \ud575\uc2ec<\/b><\/span>\uc785\ub2c8\ub2e4.<\/span><\/p>\n

\uc57d\ud55c \ubcf5\uadfc\uc740 \ud5c8\ub9ac\uc5d0 \ubd80\ub2f4\uc744 \uc8fc\uace0, <\/span>\ub514\uc2a4\ud06c\ub098 \uc694\ud1b5<\/b><\/span>\uc758 \uc6d0\uc778\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

\ubcf5\uadfc\uc744 \uac15\ud654\ud558\uba74 \ucc99\ucd94 \uc815\ub82c\uc774 \uc548\uc815\ub3fc \uc790\uc138\uac00 \uac1c\uc120<\/b><\/span>\ub429\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 2. \uccb4\ud615 \uac1c\uc120 & \ubab8\ub9e4 \ub77c\uc778 \uc815\ub9ac<\/b><\/span><\/p>\n

\ubcf5\uadfc\uc774 \uc7a1\ud788\uba74 <\/span>\ubcf5\ubd80\uac00 \ub0a9\uc791\ud574\uc9c0\uace0, \ud5c8\ub9ac\ub77c\uc778\uc774 \ub9e4\ub048<\/b><\/span>\ud574\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n

\ud2b9\ud788 <\/span>\ubcf5\uc0ac\uadfc<\/b><\/span>\uae4c\uc9c0 \uc790\uadf9\ud558\ub294 \uc6b4\ub3d9\uc740 <\/span>\uc606\uad6c\ub9ac \uad70\uc0b4 \uc81c\uac70<\/b><\/span>\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 3. \uc6b4\ub3d9 \ud37c\ud3ec\uba3c\uc2a4 \ud5a5\uc0c1<\/b><\/span><\/p>\n

\ubcf5\uadfc\uc740 \ub2ec\ub9ac\uae30, \uc810\ud504, \uc6e8\uc774\ud2b8\ud2b8\ub808\uc774\ub2dd, \ud544\ub77c\ud14c\uc2a4 \ub4f1 \uac70\uc758 <\/span>\ubaa8\ub4e0 \ub3d9\uc791\uc758 \uc911\uc2ec<\/b><\/span> \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/span><\/p>\n

\uac15\ud55c \ubcf5\uadfc\uc740 <\/span>\ud798\uc758 \uc804\ub2ec\uacfc \uade0\ud615 \uc720\uc9c0<\/b><\/span>\uc5d0 \ud544\uc218\uc774\uba70, \ub2e4\ub978 \ubd80\uc704\uc758 \ubd80\uc0c1 \uc608\ubc29\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 4. \ub0b4\uc7a5\uc9c0\ubc29 \uad00\ub9ac \ubc0f \ub300\uc0ac \ud65c\uc131\ud654<\/b><\/span><\/p>\n

\ubcf5\ubd80 \uc6b4\ub3d9\uc740 \ubcf5\ubd80\uc758 <\/span>\ud53c\ud558\uc9c0\ubc29+\ub0b4\uc7a5\uc9c0\ubc29 \uac10\uc18c<\/b><\/span>\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

\ubcf5\uadfc \uc6b4\ub3d9 \uc790\uccb4\ub294 \ub300\uc0ac\ub7c9\uc774 \ub192\uc9c4 \uc54a\uc9c0\ub9cc, \uc720\uc0b0\uc18c\uc640 \ubcd1\ud589 \uc2dc <\/span>\uc9c0\ubc29 \uc5f0\uc18c \ud6a8\uacfc<\/b><\/span>\uac00 \ud07d\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 5. \ucf54\uc5b4 \uac15\ud654\ub85c \uc77c\uc0c1\uc0dd\ud65c\uc774 \ud3b8\ud574\uc9d0<\/b><\/span><\/p>\n

\ubb3c\uac74 \ub4e4\uae30, \uacc4\ub2e8 \uc624\ub974\uae30, \uc624\ub798 \uc549\uc544 \uc788\uae30 \ub4f1\uc758 <\/span>\uc77c\uc0c1 \ub3d9\uc791\uc774 \ud6e8\uc52c \uc218\uc6d4<\/b><\/span>\ud574\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n

\uc911\uc2ec\uc744 \uc798 \uc7a1\uc744 \uc218 \uc788\uc5b4 <\/span>\uade0\ud615\uac10\uac01\uacfc \ubbfc\ucca9\uc131\ub3c4 \ud5a5\uc0c1<\/b><\/span>\ub429\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 6. \uc790\uc2e0\uac10 \uc0c1\uc2b9 & \uc815\uc2e0\uc801 \ub9cc\uc871\uac10<\/b><\/span><\/p>\n

\ubcf5\uadfc \uc6b4\ub3d9\uc740 \ub208\uc5d0 \ubcf4\uc774\ub294 \uacb0\uacfc\uac00 \ub69c\ub837\ud574 <\/span>\uc790\uae30\ud6a8\ub2a5\uac10\uacfc \uc790\uc2e0\uac10<\/b><\/span>\uc744 \ud0a4\uc6cc\uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\uafb8\uc900\ud788 \ub8e8\ud2f4\uc744 \uc9c0\ud0a4\ub294 \uacfc\uc815\uc5d0\uc11c <\/span>\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c<\/b><\/span>\uc5d0\ub3c4 \ub3c4\uc6c0\ub429\ub2c8\ub2e4.<\/span><\/p>\n

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

\ubcf5\uadfc \uc6b4\ub3d9\uc740 \ubab8\ub9e4\uac00 \uc544\ub2c8\ub77c <\/span>\ubab8\uc758 \uc911\uc2ec\uc744 \uc138\uc6b0\ub294 \uc6b4\ub3d9<\/b><\/span>\uc73c\ub85c<\/span><\/p>\n

\ubcf4\uae30 \uc88b\uc740 \ubab8\ubcf4\ub2e4, <\/span>\uc6c0\uc9c1\uc784\uc5d0 \uac15\ud55c \ubab8<\/b><\/span>\uc744 \ub9cc\ub4e4\uc5b4\uc900\ub2f5\ub2c8\ub2e4!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83d\udcaa \ubcf5\uadfc \uc6b4\ub3d9\uc744 \ud558\uba74 \uc88b\uc740 \uc810 7\uac00\uc9c0<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\u2705 1. \ubcf5\ubd80 \uc9c0\ubc29 \uac10\uc18c & \ubc43\uc0b4 \uc815\ub9ac<\/b><\/span><\/p>\n

\ubcf5\uadfc \uc6b4\ub3d9\uc740 <\/span>\ub0b4\uc7a5\uc9c0\ubc29\uacfc \ud53c\ud558\uc9c0\ubc29\uc744 \uc790\uadf9<\/b><\/span>\ud558\uc5ec \ubc43\uc0b4 \uc815\ub9ac\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/span><\/p>\n

\uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \ubcd1\ud589 \uc2dc <\/span>\ub354 \ube60\ub978 \ub2e4\uc774\uc5b4\ud2b8 \ud6a8\uacfc<\/b><\/span>\ub97c \ubcfc \uc218 \uc788\uc5b4\uc694.<\/span><\/p>\n

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

\u2705 2. \ud0c4\ud0c4\ud55c \ubcf5\ubd80 \ub77c\uc778 \uc644\uc131<\/b><\/span><\/p>\n

\uafb8\uc900\ud55c \ubcf5\uadfc \uc6b4\ub3d9\uc740 <\/span>\ubcf5\ubd80 \uadfc\uc721\uc744 \ub610\ub837\ud558\uac8c \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\ud3c9\ud3c9\ud55c \ubc30, <\/span>\ub9e4\ub048\ud55c \ud5c8\ub9ac\ub77c\uc778, \ubcf5\uadfc \uc120\uba85\ub3c4<\/b><\/span>\uae4c\uc9c0!<\/span><\/p>\n

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

\u2705 3. \uc790\uc138 \uad50\uc815 & \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29<\/b><\/span><\/p>\n

\ubcf5\uadfc\uc740 \ubab8\uc758 \uc911\uc2ec\uc778 <\/span>\ucf54\uc5b4 \uadfc\uc721\uc758 \ud575\uc2ec<\/b><\/span>!<\/span><\/p>\n

\ud5c8\ub9ac \uc9c0\uc9c0\ub825\uc744 \ub192\uc5ec\uc8fc\uace0, <\/span>\ub514\uc2a4\ud06c\u00b7\uc694\ud1b5 \uc608\ubc29<\/b><\/span>\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 4. \ucf54\uc5b4 \uac15\ud654\ub85c \uc77c\uc0c1\uc0dd\ud65c\uc774 \ud3b8\ud574\uc9d0<\/b><\/span><\/p>\n

\ubb3c\uac74\uc744 \ub4e4\uac70\ub098 \uc624\ub798 \uc549\uc544 \uc788\uc744 \ub54c <\/span>\ud5c8\ub9ac\uc5d0 \ubb34\ub9ac\uac00 \ub35c \uac00\uace0 \ud53c\ub85c\ub3c4 \uac10\uc18c<\/b><\/span>.<\/span><\/p>\n

\uc790\uc138\uac00 \ud750\ud2b8\ub7ec\uc9c0\uc9c0 \uc54a\uace0 <\/span>\uade0\ud615\uac10\uacfc \uc911\uc2ec \uc7a1\uae30 \ub2a5\ub825 \ud5a5\uc0c1<\/b><\/span>!<\/span><\/p>\n

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

\u2705 5. \uc6b4\ub3d9 \ub2a5\ub825 \ud5a5\uc0c1<\/b><\/span><\/p>\n

\ubcf5\uadfc\uc774 \uac15\ud558\uba74 <\/span>\ub2ec\ub9ac\uae30, \uc810\ud504, \ud314\uad7d\ud600\ud3b4\uae30, \ud544\ub77c\ud14c\uc2a4 \ub4f1 \ubaa8\ub4e0 \uc6b4\ub3d9<\/b><\/span>\uc758 \ud37c\ud3ec\uba3c\uc2a4\uac00 \uc88b\uc544\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n

\ubcf5\uadfc\uc740 \ud798\uc758 \uc804\ub2ec\uc744 \ub3c4\uc640\uc8fc\ub294 <\/span>\uc6b4\ub3d9\uc758 \uc911\ucd94<\/b><\/span>\uc785\ub2c8\ub2e4.<\/span><\/p>\n

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

\u2705 6. \ubcf5\ubd80 \uac74\uac15 \uac1c\uc120<\/b><\/span><\/p>\n

\ubcf5\uadfc\uc744 \uc790\uadf9\ud558\uba74 <\/span>\uc7a5\uc6b4\ub3d9\uc774 \ud65c\uc131\ud654\ub418\uc5b4 \ubcc0\ube44 \uc608\ubc29<\/b><\/span>\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\ud2b9\ud788 \uc5ec\uc131\uc5d0\uac8c <\/span>\uc0dd\ub9ac\ud1b5 \uc644\ud654<\/b><\/span> \ud6a8\uacfc\ub3c4 \ubcf4\uace0\ub418\uace0 \uc788\uc5b4\uc694.<\/span><\/p>\n

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

\u2705 7. \uc790\uc2e0\uac10 \uc0c1\uc2b9 & \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c<\/b><\/span><\/p>\n

\ub208\uc5d0 \ubcf4\uc774\ub294 \ubcc0\ud654 \u2192 <\/span>\uc790\uae30\ud6a8\ub2a5\uac10 \uc0c1\uc2b9<\/b><\/span><\/p>\n

\ub540 \ud758\ub9ac\uba70 \ubcf5\uadfc \uc6b4\ub3d9\ud558\uba74 <\/span>\uc2a4\ud2b8\ub808\uc2a4\ub3c4 \ub0a0\uc544\uac00\uc694!<\/b><\/span><\/p>\n

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

\ubcf5\uadfc \uc6b4\ub3d9\uc740 \ubab8\ub9e4 \uad00\ub9ac + \uc790\uc138 \uac1c\uc120 + \ucf54\uc5b4 \uac15\ud654\uae4c\uc9c0<\/span><\/p>\n

\uac74\uac15\ud558\uace0 \uba4b\uc9c4 \ubab8\uc744 \uc704\ud55c \ud575\uc2ec \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83c\udfe0 \uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ubcf5\uadfc \uc6b4\ub3d9 5\uac00\uc9c0<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\u2705 1. \ud06c\ub7f0\uce58 (Crunch)<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\u2714\ufe0f \uc0c1\ubcf5\ubd80 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc778 \uae30\ubcf8 \uc6b4\ub3d9<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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

\ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc14\ub2e5\uc5d0 \ub204\uc6cc \uc190\uc740 \uba38\ub9ac \ub4a4 or \uac00\uc2b4 \uc704\uc5d0<\/span><\/p>\n

\uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4\uc62c\ub9ac\uba70 \ubcf5\ubd80\ub97c \uc218\ucd95<\/span><\/p>\n

\ub2e4\uc2dc \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\uae30<\/span><\/p>\n

\ubc18\ubcf5<\/b><\/span><\/p>\n

15~20\ud68c \u00d7 3\uc138\ud2b8<\/span><\/p>\n

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

\ubaa9\uc5d0 \ud798\uc744 \uc8fc\uc9c0 \ub9d0\uace0 \uc2dc\uc120\uc740 \ucc9c\uc7a5\uc744 \ubcf4\uc138\uc694<\/span><\/p>\n

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

\u2705 2. \ub808\uadf8 \ub808\uc774\uc988 (Leg Raises)<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\u2714\ufe0f \ud558\ubcf5\ubd80 \uc790\uadf9\uc5d0 \ud6a8\uacfc\uc801<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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

\ub2e4\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \ubc14\ub2e5\uc5d0 \ub204\uc6c0<\/span><\/p>\n

\ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\uace0 \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \uc62c\ub9bc<\/span><\/p>\n

\ucc9c\ucc9c\ud788 \ubc14\ub2e5 \uadfc\ucc98\uae4c\uc9c0 \ub0b4\ub9bc (\ubc1c\uc740 \ubc14\ub2e5\uc5d0 \ub2ff\uc9c0 \uc54a\uac8c)<\/span><\/p>\n

\ubc18\ubcf5<\/b><\/span><\/p>\n

10~15\ud68c \u00d7 3\uc138\ud2b8<\/span><\/p>\n

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

\ubc14\ub2e5\uc5d0\uc11c \ub728\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\uc138\uc694<\/span><\/p>\n

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

\u2705 3. \ud50c\ub7ad\ud06c (Plank)<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n

\u2714\ufe0f \ubcf5\uadfc \uc804\uccb4 + \ucf54\uc5b4 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n

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

\ud314\uafc8\uce58\uc640 \ubc1c\ub05d\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \uc5ce\ub4dc\ub9b0 \uc790\uc138 \uc720\uc9c0<\/span><\/p>\n

\ubab8\uc774 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ubcf5\ubd80\u00b7\uc5c9\ub369\uc774 \ud798\uc8fc\uae30<\/span><\/p>\n

\uc2dc\uac04<\/b><\/span><\/p>\n

30\ucd08~1\ubd84 \u00d7 3\uc138\ud2b8<\/span><\/p>\n

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

\ud5c8\ub9ac\uac00 \ub0b4\ub824\uac00\uac70\ub098 \uc5c9\ub369\uc774\uac00 \uc62c\ub77c\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758!<\/span><\/p>\n

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

\u2705 4. \ubc14\uc774\uc2dc\ud074 \ud06c\ub7f0\uce58 (Bicycle Crunch)<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n

\u2714\ufe0f \ubcf5\uc0ac\uadfc(\uc606\uad6c\ub9ac) \uc790\uadf9, \ub77c\uc778 \uc815\ub9ac\uc5d0 \ud0c1\uc6d4<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n

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

\ud06c\ub7f0\uce58 \uc790\uc138\uc5d0\uc11c \uc591 \ub2e4\ub9ac\ub97c \uacf5\uc911\uc5d0 \ub4ec<\/span><\/p>\n

\uc624\ub978\ucabd \ud314\uafc8\uce58\uc640 \uc67c\ucabd \ubb34\ub98e\uc744 \uc11c\ub85c \uac00\uae4c\uc774<\/span><\/p>\n

\uc88c\uc6b0 \uad50\ucc28\ud558\uba70 \uc790\uc804\uac70 \ud0c0\ub4ef \ubc18\ubcf5<\/span><\/p>\n

\ubc18\ubcf5<\/b><\/span><\/p>\n

\uc88c\uc6b0 \ucd1d 20\ud68c \u00d7 3\uc138\ud2b8<\/span><\/p>\n

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

\ube60\ub974\uac8c \ud558\uae30\ubcf4\ub2e4 \ubcf5\ubd80\ub97c \ube44\ud2c0\uba70 \uc815\ud655\ud788 \uc218\ucd95\ud558\uc138\uc694<\/span><\/p>\n

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

\u2705 5. \ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 (Mountain Climbers)<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n

\u2714\ufe0f \ubcf5\uadfc + \uc720\uc0b0\uc18c \ud6a8\uacfc\uae4c\uc9c0! \ubc43\uc0b4 \ube7c\uae30\uc5d0 \uc88b\uc74c<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n

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

\ud314\uc744 \ud3b4\uace0 \ud50c\ub7ad\ud06c \uc790\uc138<\/span><\/p>\n

\ubb34\ub98e\uc744 \ubc88\uac08\uc544 \uac00\uc2b4 \ucabd\uc73c\ub85c \ube60\ub974\uac8c \ub2f9\uae30\uae30<\/span><\/p>\n

\uc2dc\uac04<\/b><\/span><\/p>\n

30\ucd08~1\ubd84 \u00d7 3\uc138\ud2b8<\/span><\/p>\n

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

\ubab8\ud1b5\uc774 \uc88c\uc6b0\ub85c \ud754\ub4e4\ub9ac\uc9c0 \uc54a\uac8c \ubcf5\ubd80\uc5d0 \uae34\uc7a5 \uc720\uc9c0!<\/span><\/p>\n

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

\ud83d\udca1 \ud558\ub8e8 \ub8e8\ud2f4 \uc608\uc2dc (20\ubd84 \uad6c\uc131)<\/b><\/span><\/p>\n

\ud06c\ub7f0\uce58 \u2013 20\ud68c<\/span><\/p>\n

\ub808\uadf8 \ub808\uc774\uc988 \u2013 15\ud68c<\/span><\/p>\n

\ud50c\ub7ad\ud06c \u2013 1\ubd84<\/span><\/p>\n

\ubc14\uc774\uc2dc\ud074 \ud06c\ub7f0\uce58 \u2013 20\ud68c<\/span><\/p>\n

\ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 \u2013 30\ucd08<\/span><\/p>\n

\u2192 <\/span>3\uc138\ud2b8 \ubc18\ubcf5<\/b><\/span>, \uc138\ud2b8 \uac04 1\ubd84 \ud734\uc2dd<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
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\n
\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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\uc9c0\uae08\uae4c\uc9c0 \uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ubcf5\uadfc \uc6b4\ub3d9 5\uac00\uc9c0\ub97c \uc18c\uac1c\ud574\ub4dc\ub838\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

\ub204\uad6c\ub098 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\uc9c0\ub9cc \uc62c\ubc14\ub978 \uc790\uc138\uc640,<\/span><\/p>\n

\uafb8\uc900\ud568\uc774 \uac00\uc7a5 \uc911\uc694\ud558\ub2e4\ub294 \uc810 \uaf2d \uae30\uc5b5\ud574\uc8fc\uc138\uc694.<\/span><\/p>\n

\uc6b4\ub3d9\ud560 \ub54c\ub294 \ucc9c\ucc9c\ud788 \uc815\ud655\ud55c \ub3d9\uc791\uc73c\ub85c \uadfc\uc721\uc744 \ub290\ub07c\uba74\uc11c \ud558\uc2dc\ub294 \uac8c \ud6a8\uacfc\uac00 \ud6e8\uc52c \ud06c\ub2f5\ub2c8\ub2e4!<\/span><\/p>\n

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

\ubb34\ub9ac\ud574\uc11c \ube60\ub974\uac8c \ud558\uac70\ub098 \ubab8\uc744 \ud754\ub4e4\uba74 \uc624\ud788\ub824 \ubd80\uc0c1\uc758 \uc704\ud5d8\ub3c4 \uc788\uc73c\ub2c8 \uc8fc\uc758\ud558\uc2dc\uace0<\/span><\/p>\n

\ub9e4\uc77c \uafb8\uc900\ud788 \ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc774\uc2dc\uba74 \uc88b\uc744\uac83\uac19\uc544\uc694 \u314e.\u314e<\/span><\/p>\n

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

\ucc98\uc74c\uc5d0\ub294 \ud558\ub8e8 5~10\ubd84\uc529, \uc775\uc219\ud574\uc9c0\uba74<\/span><\/p>\n

\uc2dc\uac04\uc744 \ub298\ub824\uac00\uba74\uc11c \uc790\uc2e0\ub9cc\uc758 \ub8e8\ud2f4\uc744 \ub9cc\ub4e4\uc5b4 \ubcf4\uc138\uc694.<\/span><\/p>\n

\ubcf5\uadfc \uc6b4\ub3d9\uc740 \uac89\uc73c\ub85c \ub4dc\ub7ec\ub098\ub294 \ubcc0\ud654\ubfd0 \uc544\ub2c8\ub77c<\/span><\/p>\n

\ud5c8\ub9ac \uac74\uac15, \uc790\uc138 \uac1c\uc120, \uadf8\ub9ac\uace0 \uc77c\uc0c1 \uc18d \uc6c0\uc9c1\uc784\uc5d0<\/span><\/p>\n

\ud070 \ub3c4\uc6c0\uc744 \uc8fc\ub2c8 \ubab8\uc774 \uc810\uc810 \uac00\ubcbc\uc6cc\uc9c0\ub294 \uac78 \ub290\ub07c\uc2e4 \uac70\uc608\uc694.<\/span><\/p>\n

\u200b<\/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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\uc800\ud76c \ubcf4\ub2c8\ub530\ub294 \uc5ec\ub7ec\ubd84\uc758 \uac74\uac15\ud55c \uc6b4\ub3d9 \uc0dd\ud65c\uc744 \uc5b8\uc81c\ub098 \uc751\uc6d0\ud569\ub2c8\ub2e4!<\/span><\/p>\n

\ud568\uaed8 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ud558\ub8e8 \ubcf4\ub0b4\uc694 \ud83d\ude0a<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\uc548\ub155\ud558\uc138\uc694! \uc790\uc5f0\uc2a4\ub7fd\uac8c \ubcf5\ubd80\ub098 \uc606\uad6c\ub9ac \uad70\uc0b4\uc774 \ub354 \ub208\uc5d0 \ub4e4\uc5b4\uc624\uc9c0 \uc54a\uc73c\uc2e0\uac00\uc694? \uc800\ub3c4 \uc694\uc998 \uac70\uc6b8\uc744 \ubcfc \ub54c\ub9c8\ub2e4 “\uc774\ubc88 \uc5ec\ub984\uc5d0\ub294 \uc880 \ub354 \uc790\uc2e0 \uc788\uac8c \uc785\uc5b4\ubcf4\uace0 \uc2f6\ub2e4”\ub294 \uc0dd\uac01\uc744 \ud558\uac8c \ub3fc\uc694. \ud558\uc9c0\ub9cc \ub2e8\uc21c\ud788 \uc608\uc05c \ubab8\ub9e4\ub97c \uc704\ud574\uc11c\ub9cc \ubcf5\uadfc \uc6b4\ub3d9\uc744 \ud574\uc57c \ud558\ub294 \uac74 \uc544\ub2c8\uc5d0\uc694. \u200b \ud2b9\ud788 \uc7a5\uc2dc\uac04 \uc549\uc544\uc11c \uc77c\ud558\ub294 \uc9c1\uc7a5\uc778\uc774\ub098, \uc6b4\ub3d9\uc744 \ub530\ub85c \ud558\uc9c0 \uc54a\ub294 \uc77c\uc0c1\uc778\uc5d0\uac8c\ub294 \ubcf5\uadfc \uc6b4\ub3d9\uc774 \uc790\uc138 \uad50\uc815, \ud5c8\ub9ac \ud1b5\uc99d \uc644\ud654, \ubcf5\ubd80 […]<\/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-2991","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2991","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=2991"}],"version-history":[{"count":1,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2991\/revisions"}],"predecessor-version":[{"id":2992,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2991\/revisions\/2992"}],"wp:attachment":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2991"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}