{"id":2488,"date":"2026-01-27T09:53:36","date_gmt":"2026-01-27T00:53:36","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2488"},"modified":"2026-01-27T09:53:37","modified_gmt":"2026-01-27T00:53:37","slug":"%ec%a0%84%eb%ac%b8%ea%b0%80-%ec%b9%bc%eb%9f%bc-%eb%ad%89%ec%b9%9c-%ea%b7%bc%ec%9c%a1%ec%9d%84-%eb%b6%80%eb%93%9c%eb%9f%bd%ea%b2%8c-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%eb%a1%9c-%eb%aa%b8%ec%9d%98","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2488","title":{"rendered":"[\uc804\ubb38\uac00 \uce7c\ub7fc] \ubb49\uce5c \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c, \ud544\ub77c\ud14c\uc2a4\ub85c \ubab8\uc758 \uade0\ud615\uc744 \ub418\ucc3e\ub294 \ubc95"},"content":{"rendered":"<h2 data-path-to-node=\"0\">[\uc804\ubb38\uac00 \uce7c\ub7fc] \ubb49\uce5c \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c, \ud544\ub77c\ud14c\uc2a4\ub85c \ubab8\uc758 \uade0\ud615\uc744 \ub418\ucc3e\ub294 \ubc95<\/h2>\n<p data-path-to-node=\"1\">\uaca8\uc6b8\ucca0 \ucd94\uc704\uc640 \uc7a5\uc2dc\uac04 \uc549\uc544\uc788\ub294 \uc0dd\ud65c \uc2b5\uad00\uc740 \uc6b0\ub9ac \ubab8\uc758 \uadfc\uc721\uc744 \ubb49\uce58\uac8c \ud558\uace0, \uc774\ub294 \uace7 \uc790\uc138 \ubd88\uade0\ud615\uacfc \ub9cc\uc131 \ud1b5\uc99d\uc73c\ub85c \uc774\uc5b4\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \ub4f1, \uc5b4\uae68, \ubaa9 \ub4f1 \uc0c1\uccb4 \uadfc\uc721\uc758 \uacbd\uc9c1\uc740 \ud604\ub300\uc778\ub4e4\uc774 \uac00\uc7a5 \ub9ce\uc774 \ud638\uc18c\ud558\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ucf54\uc5b4 \uadfc\uc721 \uac15\ud654\uc640 \ud568\uaed8 \uc720\uc5f0\uc131\uc744 \uc99d\uc9c4\uc2dc\ucf1c \ubb49\uce5c \uadfc\uc721\uc744 \uc774\uc644\ud558\uace0 \ubab8\uc758 \uc62c\ubc14\ub978 \uc815\ub82c\uc744 \ucc3e\uc544\uc8fc\ub294 \ub370 \ud0c1\uc6d4\ud55c \uc6b4\ub3d9\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<hr data-path-to-node=\"2\" \/>\n<h3 data-path-to-node=\"3\">\ud544\ub77c\ud14c\uc2a4, \uc65c \ubb49\uce5c \uadfc\uc721 \uc774\uc644\uc5d0 \ud6a8\uacfc\uc801\uc77c\uae4c?<\/h3>\n<p data-path-to-node=\"4\">\ud544\ub77c\ud14c\uc2a4\ub294 \uc2e0\uccb4\uc758 \uc911\uc2ec\uc778 \ucf54\uc5b4 \uadfc\uc721\uc744 \uc548\uc815\ud654\uc2dc\ud0a4\uba74\uc11c \ud314\ub2e4\ub9ac \uc6c0\uc9c1\uc784\uc744 \ud1b5\ud574 \uc804\uc2e0 \uadfc\uc721\uc744 \uc12c\uc138\ud558\uac8c \uc0ac\uc6a9\ud558\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4. \uc5b5\uc9c0\ub85c \ub298\ub9ac\uac70\ub098 \uac15\ud558\uac8c \uc218\ucd95\uc2dc\ud0a4\ub294 \uac83\uc774 \uc544\ub2cc, \ud638\ud761\uacfc \ud568\uaed8 \ubd80\ub4dc\ub7fd\uac8c \uadfc\uc721\uc758 \uae38\uc774\ub97c \ub298\ub9ac\uace0 \uac15\ud654\ud558\ub294 \ubc29\uc2dd\uc73c\ub85c \uc9c4\ud589\ub418\uae30 \ub54c\ubb38\uc5d0 \ubb49\uce5c \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ud480\uc5b4\uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \ud3c9\uc18c \uc798 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\ub358 \uc18d\uadfc\uc721\uc744 \uae68\uc6cc \uc790\uc138\ub97c \uad50\uc815\ud558\uace0 \uae34\uc7a5\ub41c \uac89\uadfc\uc721\uc758 \ubd80\ub2f4\uc744 \ub35c\uc5b4\uc8fc\ub294 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n<hr data-path-to-node=\"5\" \/>\n<h3 data-path-to-node=\"6\">\uc9d1\uc5d0\uc11c \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 &#8216;\uadfc\uc721 \uc774\uc644 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791&#8217;<\/h3>\n<p data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">1. \ucea3-\uce74\uc6b0 (Cat-Cow Stretch): \uad73\uc740 \ucc99\ucd94\ub97c \uc720\uc5f0\ud558\uac8c<\/b><\/p>\n<ul data-path-to-node=\"8\">\n<li>\n<p data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub124 \ubc1c \uae30\uae30 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud569\ub2c8\ub2e4. (\uc591\uc190\uc740 \uc5b4\uae68\ub108\ube44, \ubb34\ub98e\uc740 \uace8\ubc18 \ub108\ube44)<\/p>\n<ul data-path-to-node=\"8,0,1\">\n<li>\n<p data-path-to-node=\"8,0,1,0,0\">\uc228\uc744 \ub4e4\uc774\uc26c\uba74\uc11c \ub4f1\uc744 \ub465\uae00\uac8c \ub9d0\uace0(\ucea3), \uc2dc\uc120\uc740 \ubc30\uaf3d\uc744 \ud5a5\ud569\ub2c8\ub2e4. \uc774\ub54c \uc5c9\ub369\uc774\ub294 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,0,1,1,0\">\uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ud5c8\ub9ac\ub97c \uc544\uce58\ud615\uc73c\ub85c \ub9cc\ub4e4\uace0(\uce74\uc6b0), \uc2dc\uc120\uc740 \uc815\uba74 \ub610\ub294 \uc0b4\uc9dd \uc704\ub97c \ud5a5\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \ucc99\ucd94 \ub9c8\ub514\ub9c8\ub514\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec\uc8fc\uace0 \ub4f1\uacfc \uc5b4\uae68\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4. \ud2b9\ud788 \uad7d\uc740 \ub4f1 \uad50\uc815\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,2,0\"><b data-path-to-node=\"8,2,0\" data-index-in-node=\"0\">\ud301:<\/b> \ub3d9\uc791 \uc2dc \ubcf5\ubd80\ub97c \ubd80\ub4dc\ub7fd\uac8c \uc218\ucd95\ud558\uc5ec \ud5c8\ub9ac\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"9\"><b data-path-to-node=\"9\" data-index-in-node=\"0\">2. \uc2a4\ud30c\uc778 \ud2b8\uc704\uc2a4\ud2b8 (Spine Twist): \uc606\uad6c\ub9ac\/\ud5c8\ub9ac \uc720\uc5f0\uc131 \uc99d\uc9c4<\/b><\/p>\n<ul data-path-to-node=\"10\">\n<li>\n<p data-path-to-node=\"10,0,0\"><b data-path-to-node=\"10,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ubc14\ub974\uac8c \uc549\uc544 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ucb49 \ubed7\uace0 \uc5c9\ub369\uc774 \ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\ub2e4. \uc591\ud314\uc740 \uc5b4\uae68 \ub192\uc774\ub85c \ub4e4\uc5b4 \uc606\uc73c\ub85c \ubed7\uc2b5\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"10,0,1\">\n<li>\n<p data-path-to-node=\"10,0,1,0,0\">\uc228\uc744 \ub4e4\uc774\uc26c\uba70 \ucc99\ucd94\ub97c \uae38\uac8c \ub298\ub9ac\uace0, \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \uc0c1\uccb4\ub97c \ud55c\ucabd\uc73c\ub85c \ud68c\uc804\ud569\ub2c8\ub2e4. \uc774\ub54c \uace8\ubc18\uc740 \uace0\uc815\ud558\uace0 \ucc99\ucd94\ub9cc \ub3cc\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,0,1,1,0\">\uc228\uc744 \ub4e4\uc774\uc26c\uba70 \uc911\uc559\uc73c\ub85c \ub3cc\uc544\uc624\uace0, \ubc18\ub300\ucabd\uc73c\ub85c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p data-path-to-node=\"10,1,0\"><b data-path-to-node=\"10,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \uc606\uad6c\ub9ac, \ud5c8\ub9ac, \ub4f1 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\uace0 \ucc99\ucd94\uc758 \ud68c\uc804\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"10,2,0\"><b data-path-to-node=\"10,2,0\" data-index-in-node=\"0\">\ud301:<\/b> \uc5b4\uae68\uac00 \uc62c\ub77c\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \ubcf5\ubd80\ub97c \ub04c\uc5b4\ub2f9\uaca8 \ucf54\uc5b4 \ud798\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"11\"><b data-path-to-node=\"11\" data-index-in-node=\"0\">3. \uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge): \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1 \uac15\ud654 \ubc0f \ucc99\ucd94 \ubd84\uc808<\/b><\/p>\n<ul data-path-to-node=\"12\">\n<li>\n<p data-path-to-node=\"12,0,0\"><b data-path-to-node=\"12,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\ubc14\ub2e5\uc744 \ubc14\ub2e5\uc5d0 \ubd99\uc785\ub2c8\ub2e4. \uc591\ud314\uc740 \ubab8 \uc606\uc5d0 \ub461\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"12,0,1\">\n<li>\n<p data-path-to-node=\"12,0,1,0,0\">\uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ubcf5\ubd80\ub97c \ub0a9\uc791\ud558\uac8c \ub9cc\ub4e4\uace0 \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uaf2c\ub9ac\ubf08\ubd80\ud130 \ucc99\ucd94 \ub9c8\ub514\ub9c8\ub514\ub97c \ud558\ub098\uc529 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub290\ub08c\uc73c\ub85c \uc5b4\uae68\uae4c\uc9c0 \uc5f0\uacb0\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,0,1,1,0\">\uc228\uc744 \ub4e4\uc774\uc26c\uba70 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uace0, \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ub2e4\uc2dc \ucc99\ucd94 \ub9c8\ub514\ub9c8\ub514\ub97c \ubc14\ub2e5\uc5d0 \ub0b4\ub824\ub193\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p data-path-to-node=\"12,1,0\"><b data-path-to-node=\"12,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \ub454\uadfc\uacfc \ud5c8\ubc85\uc9c0 \ub4a4\ucabd(\ud584\uc2a4\ud2b8\ub9c1) \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \ucc99\ucd94 \ubd84\uc808 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ud5c8\ub9ac \ud1b5\uc99d \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,2,0\"><b data-path-to-node=\"12,2,0\" data-index-in-node=\"0\">\ud301:<\/b> \uc5c9\ub369\uc774\ub97c \ub108\ubb34 \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9ac\uc9c0 \uc54a\uace0, \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \uaebe\uc774\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"13\" \/>\n<h3 data-path-to-node=\"14\">\ud544\ub77c\ud14c\uc2a4, \uafb8\uc900\ud568\uc774 \uc911\uc694!<\/h3>\n<p data-path-to-node=\"15\">\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \uadfc\uc721\uc744 \ub298\ub9ac\ub294 \uac83\uc744 \ub118\uc5b4 \ubab8\uc758 &#8216;\uc778\uc9c0&#8217;\ub97c \ub192\uc774\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc5b4\ub5a4 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud574\uc57c \ud558\ub294\uc9c0, \ub098\uc758 \ubab8\uc774 \uc5b4\ub5bb\uac8c \uc6c0\uc9c1\uc774\ub294\uc9c0 \uae68\ub2eb\ub294 \uacfc\uc815\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \uc5b4\ub835\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc9c0\ub9cc, \uafb8\uc900\ud788 \ubc18\ubcf5\ud558\uba74 \ubab8\uc758 \ubcc0\ud654\ub97c \uc2a4\uc2a4\ub85c \ub290\ub084 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"16\">&#8220;\ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uace0 \uae38\uac8c \ubed7\ub294 \ub290\ub08c\uc73c\ub85c \ub3d9\uc791\ud558\uba74, \ubb49\uce5c \uadfc\uc721\uc774 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc774\uc644\ub418\uace0 \uc790\uc138 \uad50\uc815\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.&#8221; (\ud544\ub77c\ud14c\uc2a4 \uac15\uc0ac \uc758\uacac)<\/p>\n<p data-path-to-node=\"17\">\ubb49\uce5c \uadfc\uc721 \ub54c\ubb38\uc5d0 \ubd88\ud3b8\ud568\uc744 \ub290\ub07c\uace0 \uc788\ub2e4\uba74, \uc624\ub298\ubd80\ud130 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 \uba87 \uac00\uc9c0\ub97c \ub8e8\ud2f4\uc5d0 \ucd94\uac00\ud558\uc5ec \ubab8\uc758 \uac74\uac15\ud55c \uade0\ud615\uc744 \ub418\ucc3e\uc544\ubcf4\ub294 \uac83\uc740 \uc5b4\ub5a8\uae4c\uc694?<\/p>\n<p data-path-to-node=\"17\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[\uc804\ubb38\uac00 \uce7c\ub7fc] \ubb49\uce5c \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c, \ud544\ub77c\ud14c\uc2a4\ub85c \ubab8\uc758 \uade0\ud615\uc744 \ub418\ucc3e\ub294 \ubc95 \uaca8\uc6b8\ucca0 \ucd94\uc704\uc640 \uc7a5\uc2dc\uac04 \uc549\uc544\uc788\ub294 \uc0dd\ud65c \uc2b5\uad00\uc740 \uc6b0\ub9ac \ubab8\uc758 \uadfc\uc721\uc744 \ubb49\uce58\uac8c \ud558\uace0, \uc774\ub294 \uace7 \uc790\uc138 \ubd88\uade0\ud615\uacfc \ub9cc\uc131 \ud1b5\uc99d\uc73c\ub85c \uc774\uc5b4\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \ub4f1, \uc5b4\uae68, \ubaa9 \ub4f1 \uc0c1\uccb4 \uadfc\uc721\uc758 \uacbd\uc9c1\uc740 \ud604\ub300\uc778\ub4e4\uc774 \uac00\uc7a5 \ub9ce\uc774 \ud638\uc18c\ud558\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ucf54\uc5b4 \uadfc\uc721 \uac15\ud654\uc640 \ud568\uaed8 \uc720\uc5f0\uc131\uc744 \uc99d\uc9c4\uc2dc\ucf1c \ubb49\uce5c \uadfc\uc721\uc744 \uc774\uc644\ud558\uace0 \ubab8\uc758 \uc62c\ubc14\ub978 \uc815\ub82c\uc744 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,20],"tags":[],"class_list":["post-2488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-20"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2488","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=2488"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2488\/revisions"}],"predecessor-version":[{"id":2490,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2488\/revisions\/2490"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2489"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}