{"id":2497,"date":"2026-02-03T09:52:06","date_gmt":"2026-02-03T00:52:06","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2497"},"modified":"2026-02-03T09:52:08","modified_gmt":"2026-02-03T00:52:08","slug":"%ec%b6%94%ec%9c%84%ec%97%90-%ea%b5%b3%ec%9d%80-%eb%aa%b8%ec%9d%84-%ea%b9%a8%ec%9a%b0%eb%8a%94-%ec%a4%91%eb%85%84%ec%9d%98-%ed%95%b4%eb%8b%b5-%ea%b2%a8%ec%9a%b8%ec%b2%a0-%ed%95%84%eb%9d%bc","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2497","title":{"rendered":"\ucd94\uc704\uc5d0 \uad73\uc740 \ubab8\uc744 \uae68\uc6b0\ub294 \uc911\ub144\uc758 \ud574\ub2f5, \u2018\uaca8\uc6b8\ucca0 \ud544\ub77c\ud14c\uc2a4\u2019\uc758 \ubaa8\ub4e0 \uac83"},"content":{"rendered":"<h2 data-path-to-node=\"0\">\ucd94\uc704\uc5d0 \uad73\uc740 \ubab8\uc744 \uae68\uc6b0\ub294 \uc911\ub144\uc758 \ud574\ub2f5, \u2018\uaca8\uc6b8\ucca0 \ud544\ub77c\ud14c\uc2a4\u2019\uc758 \ubaa8\ub4e0 \uac83<\/h2>\n<p data-path-to-node=\"1\">\uaca8\uc6b8\uc740 \uc911\ub144\uc758 \ubab8\uc5d0 \uac00\uc7a5 \uac00\ud639\ud55c \uacc4\uc808\uc785\ub2c8\ub2e4. \uae30\uc628\uc774 \ub5a8\uc5b4\uc9c0\uba74 \uc6b0\ub9ac \ubab8\uc740 \uc5f4 \uc190\uc2e4\uc744 \ub9c9\uae30 \uc704\ud574 \uadfc\uc721\uacfc \ud608\uad00\uc744 \uc218\ucd95\uc2dc\ud0a4\ub294\ub370, \uc774\ub294 \ud608\uc555 \uc0c1\uc2b9\uacfc \ub354\ubd88\uc5b4 \uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \uae09\uaca9\ud788 \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4. \ud2b9\ud788 40\ub300 \uc774\ud6c4 \uc911\ub144\uce35\uc740 \uadfc\uc721\ub7c9 \uac10\uc18c(\uadfc\uac10\uc18c\uc99d)\uac00 \uc2dc\uc791\ub418\ub294 \uc2dc\uae30\uc5ec\uc11c \uaca8\uc6b8\ucca0 \ubb34\ub9ac\ud55c \uc57c\uc678 \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \ub3c5\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub54c \uac00\uc7a5 \uad8c\uc7a5\ub418\ub294 \uc6b4\ub3d9\uc774 \ubc14\ub85c **&#8217;\ud544\ub77c\ud14c\uc2a4&#8217;**\uc785\ub2c8\ub2e4.<\/p>\n<hr data-path-to-node=\"2\" \/>\n<h3 data-path-to-node=\"3\">1. \uc65c \uc911\ub144\uc5d0\uac8c &#8216;\uaca8\uc6b8 \ud544\ub77c\ud14c\uc2a4&#8217;\uc778\uac00?<\/h3>\n<p data-path-to-node=\"4\">\uc911\ub144\uae30 \uc6b4\ub3d9\uc758 \ud575\uc2ec\uc740 \ubd80\uc0c1 \ubc29\uc9c0\uc640 \uc18d\uadfc\uc721 \uac15\ud654\uc785\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uccb4\uc911\uc744 \ubd84\uc0b0\uc2dc\ud0a4\uba74\uc11c\ub3c4 \ucc99\ucd94\uc640 \uace8\ubc18 \uc8fc\uc704\uc758 <b data-path-to-node=\"4\" data-index-in-node=\"59\">\ucf54\uc5b4 \uadfc\uc721<\/b>\uc744 \ub2e8\ub2e8\ud558\uac8c \uc7a1\uc544\uc8fc\uc5b4 \ub2e4\uc74c\uacfc \uac19\uc740 \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"5\">\n<li>\n<p data-path-to-node=\"5,0,0\"><b data-path-to-node=\"5,0,0\" data-index-in-node=\"0\">\uad00\uc808 \ubb34\ub9ac \ucd5c\uc18c\ud654:<\/b> \ubb34\uac70\uc6b4 \uae30\uad6c\ub97c \ub4dc\ub294 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uacfc \ub2ec\ub9ac, \uc790\uc2e0\uc758 \uccb4\uc911\uc774\ub098 \uae30\uad6c\uc758 \uc2a4\ud504\ub9c1 \uc800\ud56d\uc744 \uc774\uc6a9\ud574 \uad00\uc808\uc5d0 \ubb34\ub9ac \uc5c6\uc774 \uadfc\ub825\uc744 \ud0a4\uc6c1\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,1,0\"><b data-path-to-node=\"5,1,0\" data-index-in-node=\"0\">\uccb4\uc628 \uc0c1\uc2b9 \ubc0f \ud608\uc561\uc21c\ud658:<\/b> \ud544\ub77c\ud14c\uc2a4 \ud2b9\uc720\uc758 \ud749\uc2dd \ud638\ud761\uc740 \ud3d0\ud65c\ub7c9\uc744 \ub298\ub9ac\uace0 \uc804\uc2e0 \ud608\uc561\uc21c\ud658\uc744 \ucd09\uc9c4\ud574 \uc218\uc871\ub0c9\uc99d \uc644\ud654\uc640 \uae30\ucd08 \uccb4\uc628 \uc0c1\uc2b9\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,2,0\"><b data-path-to-node=\"5,2,0\" data-index-in-node=\"0\">\uc790\uc138 \uad50\uc815:<\/b> \uad7d\uc740 \ub4f1\uacfc \uac70\ubd81\ubaa9\uc744 \ubc14\ub85c\uc7a1\uc544 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\uace0 \uc911\ub144\uc758 \ud488\uaca9\uc744 \uacb0\uc815\uc9d3\ub294 &#8216;\ubc14\ub978 \uc790\uc138&#8217;\ub97c \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"6\" \/>\n<h3 data-path-to-node=\"7\">2. \uaca8\uc6b8\ucca0 \uc911\ub144\uc744 \uc704\ud55c \ud544\uc218 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791<\/h3>\n<p data-path-to-node=\"8\">\uaca8\uc6b8\uc5d0\ub294 \ud070 \uc6c0\uc9c1\uc784\ubcf4\ub2e4 \ucc99\ucd94\ub97c \ub9c8\ub514\ub9c8\ub514 \uae68\uc6b0\ub294 \ubd84\uc808 \uc6b4\ub3d9\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h4 data-path-to-node=\"9\">\u2460 \ucc99\ucd94 \uac00\ub3d9\uc131 \uac15\ud654: &#8216;\uc2a4\ud30c\uc778 \ud2b8\uc704\uc2a4\ud2b8(Spine Twist)&#8217;<\/h4>\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> \uc549\uc740 \uc790\uc138\uc5d0\uc11c \uc591\ud314\uc744 \uc606\uc73c\ub85c \ubc8c\ub9ac\uace0 \uc228\uc744 \ub0b4\uc26c\uba70 \ubab8\ud1b5\uc744 \ucc9c\ucc9c\ud788 \ud68c\uc804\ud569\ub2c8\ub2e4.<\/p>\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> \ucd94\uc704\ub85c \uad73\uc5b4\uc788\ub294 \ucc99\ucd94 \uae30\ub9bd\uadfc\uc744 \uc720\uc5f0\ud558\uac8c \ud480\uc5b4\uc8fc\uace0 \uc606\uad6c\ub9ac \uad70\uc0b4 \uc81c\uac70\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h4 data-path-to-node=\"11\">\u2461 \ud558\uccb4 \uadfc\ub825 \ubc0f \uade0\ud615: &#8216;\uc204\ub354 \ube0c\ub9bf\uc9c0(Shoulder Bridge)&#8217;<\/h4>\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> \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \uace8\ubc18\uc744 \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \ub4b7\uadfc\uc721\uc758 \ud798\uc5d0 \uc9d1\uc911\ud569\ub2c8\ub2e4.<\/p>\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> \ub099\uc0c1 \uc0ac\uace0\ub97c \uc608\ubc29\ud558\ub294 \ud558\uccb4 \uadfc\ub825\uc744 \ud0a4\uc6b0\uace0 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \ubc29\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h4 data-path-to-node=\"13\">\u2462 \uc804\uc2e0 \ucf54\uc5b4 \uc548\uc815\ud654: &#8216;\ubc84\ub4dc\ub3c5(Bird-Dog)&#8217;<\/h4>\n<ul data-path-to-node=\"14\">\n<li>\n<p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub124 \ubc1c \uae30\uae30 \uc790\uc138\uc5d0\uc11c \ubc18\ub300\ucabd \ud314\uacfc \ub2e4\ub9ac\ub97c \uad50\ucc28\ud558\uc5ec \ubed7\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \uc911\ub144\uae30 \uc57d\ud574\uc9c0\uae30 \uc26c\uc6b4 \uade0\ud615 \uac10\uac01\uc744 \uae30\ub974\uace0 \ucf54\uc5b4\uc758 \ud798\uc744 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\uae34\uc7a5\uac10\uc744 \uc720\uc9c0\ud558\ub294 \uac83\ub9cc\uc73c\ub85c\ub3c4 \uaca8\uc6b8\ucca0 \ub300\uc0ac\ub7c9\uc744 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ub530\ub73b\ud55c \uc131\uc9c8\uc758 \uc0dd\uac15\ucc28\ub098 \ub300\ucd94\ucc28\ub97c \ub9c8\uc154 \uadfc\uc721\uc758 \uc774\uc644\uc744 \ub3d5\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"21\">\uaca8\uc6b8\ucca0, \ub454\ud574\uc9c4 \ubab8\uc744 \ubc29\uce58\ud558\uae30\ubcf4\ub2e4\ub294 \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \ub0b4 \ubab8\uc758 \uc911\uc2ec\uc744 \ubc14\ub85c \uc138\uc6cc\ubcf4\uc138\uc694. \uc18d\uadfc\uc721\uc774 \ub2e8\ub2e8\ud574\uc9c0\uba74 \ucc2c \ubc14\ub78c\ub3c4 \ub450\ub835\uc9c0 \uc54a\uc740 \ud65c\ub825 \ub118\uce58\ub294 \uc911\ub144\uc744 \ubcf4\ub0bc \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"21\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ucd94\uc704\uc5d0 \uad73\uc740 \ubab8\uc744 \uae68\uc6b0\ub294 \uc911\ub144\uc758 \ud574\ub2f5, \u2018\uaca8\uc6b8\ucca0 \ud544\ub77c\ud14c\uc2a4\u2019\uc758 \ubaa8\ub4e0 \uac83 \uaca8\uc6b8\uc740 \uc911\ub144\uc758 \ubab8\uc5d0 \uac00\uc7a5 \uac00\ud639\ud55c \uacc4\uc808\uc785\ub2c8\ub2e4. \uae30\uc628\uc774 \ub5a8\uc5b4\uc9c0\uba74 \uc6b0\ub9ac \ubab8\uc740 \uc5f4 \uc190\uc2e4\uc744 \ub9c9\uae30 \uc704\ud574 \uadfc\uc721\uacfc \ud608\uad00\uc744 \uc218\ucd95\uc2dc\ud0a4\ub294\ub370, \uc774\ub294 \ud608\uc555 \uc0c1\uc2b9\uacfc \ub354\ubd88\uc5b4 \uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \uae09\uaca9\ud788 \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4. \ud2b9\ud788 40\ub300 \uc774\ud6c4 \uc911\ub144\uce35\uc740 \uadfc\uc721\ub7c9 \uac10\uc18c(\uadfc\uac10\uc18c\uc99d)\uac00 \uc2dc\uc791\ub418\ub294 \uc2dc\uae30\uc5ec\uc11c \uaca8\uc6b8\ucca0 \ubb34\ub9ac\ud55c \uc57c\uc678 \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \ub3c5\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub54c \uac00\uc7a5 \uad8c\uc7a5\ub418\ub294 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-2497","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\/2497","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=2497"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2497\/revisions"}],"predecessor-version":[{"id":2499,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2497\/revisions\/2499"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2498"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2497"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2497"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2497"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}