\uc5b4\uae68 \ud1b5\uc99d \uc644\ud654\uc640 \uc790\uc138 \uad50\uc815\uc5d0 \ud6a8\uacfc\uc801\uc778 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95<\/p>\n
\ud604\ub300\uc778\uc758 \uc77c\uc0c1\uc740 \uc7a5\uc2dc\uac04 \ucef4\ud4e8\ud130 \uc0ac\uc6a9\uacfc \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9\uc73c\ub85c \uc778\ud574 \uc5b4\uae68\uac00 \uad73\uace0 \ud1b5\uc99d\uc744 \ub290\ub07c\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4. \ud2b9\ud788 \uac70\ubd81\ubaa9\uacfc \ub77c\uc6b4\ub4dc\uc204\ub354(\uc5b4\uae68\uac00 \uc55e\uc73c\ub85c \ub9d0\ub9b0 \uc790\uc138)\ub294 \ud608\uc561\uc21c\ud658\uc744 \ubc29\ud574\ud558\uace0 \ub450\ud1b5\uc774\ub098 \ud53c\ub85c\uac10\uc744 \uc720\ubc1c\ud558\uae30\ub3c4 \ud55c\ub2e4. \uc774\ub7ec\ud55c \ubb38\uc81c\ub97c \uc608\ubc29\ud558\uace0 \uac1c\uc120\ud558\uae30 \uc704\ud55c \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95 \uc911 \ud558\ub098\uac00 \ubc14\ub85c \ud544\ub77c\ud14c\uc2a4\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud55c \uadfc\ub825 \uc6b4\ub3d9\uc774 \uc544\ub2cc \uc815\ub82c\uacfc \ud638\ud761, \uc720\uc5f0\uc131\uc744 \ub3d9\uc2dc\uc5d0 \uac1c\uc120\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \uc5b4\uae68 \uad00\uc808\uc758 \uc6c0\uc9c1\uc784\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud558\uace0 \uadfc\uc721\uc758 \ubc38\ub7f0\uc2a4\ub97c \ud68c\ubcf5\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4.<\/p>\n
\uba3c\uc800 \ucd94\ucc9c\ud560 \ub3d9\uc791\uc740 \uc204\ub354 \ub864(Shoulder Roll)\uc774\ub2e4. \uc774 \uae30\ubcf8 \ub3d9\uc791\uc740 \uc5b4\uae68\uc758 \uae34\uc7a5\uc744 \uc644\ud654\ud558\uace0 \ud608\ub958\ub97c \uac1c\uc120\ud574 \uad73\uc740 \uadfc\uc721\uc744 \ud480\uc5b4\uc900\ub2e4. \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \uc591 \uc5b4\uae68\ub97c \uadc0 \ubc29\ud5a5\uc73c\ub85c \ub04c\uc5b4\uc62c\ub9b0 \ub4a4, \ub4a4\ub85c \ucc9c\ucc9c\ud788 \ub3cc\ub9ac\uba70 \ub0b4\ub9b0\ub2e4. \uc774\ub54c \uae4a\uc740 \ud638\ud761\uc744 \ud568\uaed8\ud558\uba74 \uae34\uc7a5\ub41c \uc2b9\ubaa8\uadfc\uc774 \uc774\uc644\ub418\uc5b4 \uc5b4\uae68 \ud1b5\uc99d \uc644\ud654\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\ub450 \ubc88\uc9f8\ub85c\ub294 \uc2a4\uc644 \ub2e4\uc774\ube0c(Swan Dive) \ub3d9\uc791\uc774 \uc88b\ub2e4. \ub9e4\ud2b8\uc5d0 \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791\uc73c\ub85c, \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud55c\ub2e4. \uc774\ub54c \uc5b4\uae68\uac00 \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba74\uc11c, \uac00\uc2b4\uc744 \uc55e\uc73c\ub85c \uc5ec\ub294 \ub290\ub08c\uc73c\ub85c \uc790\uc138\ub97c \uc720\uc9c0\ud55c\ub2e4. \uafb8\uc900\ud788 \ubc18\ubcf5\ud558\uba74 \uad7d\uc740 \uc5b4\uae68\ub97c \uad50\uc815\ud558\uace0, \ubaa9\uacfc \uc5b4\uae68\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc77c \uc218 \uc788\ub2e4.<\/p>\n
\uc138 \ubc88\uc9f8\ub85c\ub294 \ud50c\ub7ad\ud06c \ubcc0\ud615(Modified Plank)\uc744 \ucd94\ucc9c\ud55c\ub2e4. \uc5b4\uae68\uc640 \uc190\ubaa9\uc744 \uac19\uc740 \uc120\uc0c1\uc5d0 \ub450\uace0 \ud314\uc744 \uace7\uac8c \ud3b4\uc11c \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\ub294 \ub3d9\uc791\uc774\ub2e4. \uc774\ub54c \uc5b4\uae68\uac00 \uc6c0\uce20\ub7ec\ub4e4\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70 \ubcf5\ubd80\uc640 \ucf54\uc5b4\uc5d0 \ud798\uc744 \uc900\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68\uc758 \uc548\uc815\uc131\uc744 \uac15\ud654\ud558\uace0, \uc0c1\uccb4 \uc804\uccb4\uc758 \uadfc\uc9c0\uad6c\ub825\uc744 \ub192\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4.<\/p>\n
\ub610\ud55c \ubc34\ub4dc\ub97c \ud65c\uc6a9\ud55c \ud544\ub77c\ud14c\uc2a4 \ubc34\ub4dc \ud480(Band Pull Apart) \ub3d9\uc791\uc740 \uc5b4\uae68 \ub4a4\ucabd \uadfc\uc721\uc744 \ub2e8\ub828\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc774\ub2e4. \ud0c4\ub825 \ubc34\ub4dc\ub97c \uc591\uc190\uc73c\ub85c \uc7a1\uace0 \uac00\uc2b4 \uc55e\uc5d0\uc11c \uc591\ud314\uc744 \ubc14\uae65\ucabd\uc73c\ub85c \ubc8c\ub9ac\uba70 \ubc34\ub4dc\ub97c \ub2f9\uae34\ub2e4. \uc5b4\uae68\ubf08\uac00 \ubaa8\uc774\ub3c4\ub85d \uc218\ucd95\ud558\uba74\uc11c \ub4f1 \uadfc\uc721\uc744 \uc790\uadf9\ud558\uba74, \uc5b4\uae68 \ub77c\uc778\uc774 \uc815\ub3c8\ub418\uace0 \uc790\uc138\uac00 \ubc14\ub974\uac8c \uad50\uc815\ub41c\ub2e4.<\/p>\n
\ub9c8\uc9c0\ub9c9\uc73c\ub85c, \ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 \uc815\ud655\ud55c \uc790\uc138\uc640 \ud638\ud761\uc758 \uc870\ud654\ub2e4. \uc5b4\uae68 \uc6b4\ub3d9\uc744 \ud560 \ub54c\ub294 \ud56d\uc0c1 \uc5b4\uae68\ub97c \ub0b4\ub9ac\uace0, \ubaa9\uc744 \uae38\uac8c \ubed7\ub294 \ub290\ub08c\uc73c\ub85c \uae34\uc7a5\uc744 \ud480\uc5b4\uc57c \ud55c\ub2e4. \uafb8\uc900\ud55c \uc5f0\uc2b5\uc744 \ud1b5\ud574 \uadfc\uc721\uc758 \ubc38\ub7f0\uc2a4\ub97c \ub9de\ucd94\uba74, \ud1b5\uc99d\uc774 \uc904\uace0 \uc544\ub984\ub2e4\uc6b4 \uc5b4\uae68 \ub77c\uc778\uc744 \ub9cc\ub4e4 \uc218 \uc788\ub2e4.<\/p>\n
\ubc14\ub978 \uc790\uc138\uc640 \ubd80\ub4dc\ub7ec\uc6b4 \uc6c0\uc9c1\uc784\uc744 \uc720\uc9c0\ud558\ub294 \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \ud1b5\uc99d \uc644\ud654\ubfd0 \uc544\ub2c8\ub77c \ud53c\ub85c \ud574\uc18c\uc640 \uc790\uc2e0\uac10 \ud68c\ubcf5\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub41c\ub2e4. \ud558\ub8e8 20\ubd84\ub9cc \ud22c\uc790\ud574\ub3c4 \uc5b4\uae68\uc758 \uae34\uc7a5\uc774 \ud480\ub9ac\uace0, \ubab8 \uc804\uccb4\uc758 \uade0\ud615\uc774 \ud68c\ubcf5\ub418\ub294 \uac83\uc744 \ub290\ub084 \uc218 \uc788\uc744 \uac83\uc774\ub2e4.<\/p>\n
\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"
\uc5b4\uae68 \ud1b5\uc99d \uc644\ud654\uc640 \uc790\uc138 \uad50\uc815\uc5d0 \ud6a8\uacfc\uc801\uc778 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95 \ud604\ub300\uc778\uc758 \uc77c\uc0c1\uc740 \uc7a5\uc2dc\uac04 \ucef4\ud4e8\ud130 \uc0ac\uc6a9\uacfc \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9\uc73c\ub85c \uc778\ud574 \uc5b4\uae68\uac00 \uad73\uace0 \ud1b5\uc99d\uc744 \ub290\ub07c\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4. \ud2b9\ud788 \uac70\ubd81\ubaa9\uacfc \ub77c\uc6b4\ub4dc\uc204\ub354(\uc5b4\uae68\uac00 \uc55e\uc73c\ub85c \ub9d0\ub9b0 \uc790\uc138)\ub294 \ud608\uc561\uc21c\ud658\uc744 \ubc29\ud574\ud558\uace0 \ub450\ud1b5\uc774\ub098 \ud53c\ub85c\uac10\uc744 \uc720\ubc1c\ud558\uae30\ub3c4 \ud55c\ub2e4. \uc774\ub7ec\ud55c \ubb38\uc81c\ub97c \uc608\ubc29\ud558\uace0 \uac1c\uc120\ud558\uae30 \uc704\ud55c \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95 \uc911 \ud558\ub098\uac00 \ubc14\ub85c \ud544\ub77c\ud14c\uc2a4\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud55c \uadfc\ub825 \uc6b4\ub3d9\uc774 \uc544\ub2cc \uc815\ub82c\uacfc \ud638\ud761, \uc720\uc5f0\uc131\uc744 \ub3d9\uc2dc\uc5d0 […]<\/p>\n","protected":false},"author":215,"featured_media":2354,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-2353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-39"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2353","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/users\/215"}],"replies":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2353"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2353\/revisions"}],"predecessor-version":[{"id":2355,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2353\/revisions\/2355"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2354"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}