{"id":2624,"date":"2026-05-12T10:06:13","date_gmt":"2026-05-12T01:06:13","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2624"},"modified":"2026-05-12T10:06:14","modified_gmt":"2026-05-12T01:06:14","slug":"%ed%8a%b8%eb%a0%8c%eb%93%9c-%eb%a6%ac%ed%8f%ac%ed%8a%b8-%ed%83%84%eb%a0%a5-%ec%9e%88%eb%8a%94-%eb%92%a4%ed%83%9c%ec%9d%98-%ec%99%84%ec%84%b1-20%eb%8c%80%eb%a5%bc-%ec%9c%84%ed%95%9c-%ec%95%a0","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2624","title":{"rendered":"[\ud2b8\ub80c\ub4dc \ub9ac\ud3ec\ud2b8] \ud0c4\ub825 \uc788\ub294 \ub4a4\ud0dc\uc758 \uc644\uc131, 20\ub300\ub97c \uc704\ud55c &#8216;\uc560\ud50c\ud799&#8217; \ud544\ub77c\ud14c\uc2a4 \uacf5\ub7b5\ubc95"},"content":{"rendered":"<h2 data-path-to-node=\"0\">[\ud2b8\ub80c\ub4dc \ub9ac\ud3ec\ud2b8] \ud0c4\ub825 \uc788\ub294 \ub4a4\ud0dc\uc758 \uc644\uc131, 20\ub300\ub97c \uc704\ud55c &#8216;\uc560\ud50c\ud799&#8217; \ud544\ub77c\ud14c\uc2a4 \uacf5\ub7b5\ubc95<\/h2>\n<p data-path-to-node=\"1\">\ubc14\ub514 \ud504\ub85c\ud544 \ucd2c\uc601\uc774\ub098 \ud06c\ub86d\ud2f0, \ub808\uae45\uc2a4 \ud328\uc158\uc774 \uc77c\uc0c1\uc774 \ub41c 20\ub300\uc5d0\uac8c \ub9e4\ub048\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \ud799 \ub77c\uc778\uc740 \ub2e8\uc21c\ud55c \ubbf8\uc6a9\uc744 \ub118\uc5b4 \uc790\uae30 \uad00\ub9ac\uc758 \uc0c1\uc9d5\uc774 \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc7a5\uc2dc\uac04 \uc549\uc544\uc11c \uacf5\ubd80\ud558\uac70\ub098 \uc5c5\ubb34\ub97c \ubcf4\ub294 \uc0dd\ud65c \uc2b5\uad00\uc740 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc57d\ud654\uc2dc\ucf1c &#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d&#8217;\uc744 \uc720\ubc1c\ud558\uae30\ub3c4 \ud569\ub2c8\ub2e4. \uc774\ub97c \ud574\uacb0\ud558\uace0 \uac74\uac15\ud55c &#8216;\uc560\ud50c\ud799&#8217;\uc744 \uc644\uc131\ud574\uc904 \ud544\ub77c\ud14c\uc2a4 \ud575\uc2ec \uc804\ub7b5\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<hr data-path-to-node=\"2\" \/>\n<h3 data-path-to-node=\"3\">1. \uc65c &#8216;\ud799\uc5c5&#8217;\uc5d0\ub294 \ud544\ub77c\ud14c\uc2a4\uc778\uac00?<\/h3>\n<p data-path-to-node=\"4\">\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \uadfc\uc721\uc758 \ud06c\uae30\ub97c \ud0a4\uc6b0\ub294 \ub370 \uadf8\uce58\uc9c0 \uc54a\uace0, \uace8\ubc18\uc758 \uc815\ub82c\uc744 \ubc14\ub85c\uc7a1\uc73c\uba74\uc11c \ub300\ub454\uadfc, \uc911\ub454\uadfc, \uc18c\ub454\uadfc\uc744 \uc138\ubc00\ud558\uac8c \uc790\uadf9\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\">\uccb4\ud615 \uad50\uc815 \uae30\ubc18:<\/b> \uace8\ubc18\uc774 \ud2c0\uc5b4\uc9c4 \uc0c1\ud0dc\uc5d0\uc11c\uc758 \uc2a4\ucffc\ud2b8\ub294 \uc624\ud788\ub824 \ubb34\ub98e \ud1b5\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc9c0\ub9cc, \ud544\ub77c\ud14c\uc2a4\ub294 \ubc14\ub978 \uc815\ub82c \uc0c1\ud0dc\uc5d0\uc11c \ud0c0\uac9f \uadfc\uc721\ub9cc \uc815\ud655\ud788 \uc0ac\uc6a9\ud558\uac8c \ub3d5\uc2b5\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\">\uc2ec\ubd80 \uadfc\uc721 \uac15\ud654:<\/b> \uac89\uc73c\ub85c \ubcf4\uc774\ub294 \ub77c\uc778\ubfd0\ub9cc \uc544\ub2c8\ub77c \uace8\ubc18\uc800\uadfc\uacfc \ucf54\uc5b4\ub97c \ud568\uaed8 \uac15\ud654\ud558\uc5ec \ud558\uccb4 \ub77c\uc778\uc744 \ub354\uc6b1 \ud0c4\ud0c4\ud558\uac8c \uc9c0\uc9c0\ud574\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\">\uc2ac\ub9bc\ud558\uace0 \uae34 \ub77c\uc778:<\/b> \uadfc\uc721\uc744 \uc218\ucd95\uacfc \ub3d9\uc2dc\uc5d0 \uae38\uac8c \ub298\ub824\uc8fc\ub294 \ub3d9\uc791\uc774 \ub9ce\uc544, \uc6b8\ud241\ubd88\ud241\ud558\uc9c0 \uc54a\uace0 \ub9e4\ub048\ud55c \ub2e4\ub9ac \ub77c\uc778\uc744 \uc720\uc9c0\ud558\uba70 \ud799\uc5c5\uc774 \uac00\ub2a5\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"6\" \/>\n<h3 data-path-to-node=\"7\">2. &#8217;20\ub300 \ub9de\ucda4&#8217; \ud799\uc5c5 \ud575\uc2ec \ub9e4\ud2b8 \ub3d9\uc791<\/h3>\n<p data-path-to-node=\"8\">\uae30\uad6c \uc5c6\uc774\ub3c4 \uc9d1\uc5d0\uc11c \ucda9\ubd84\ud788 \ub530\ub77c \ud560 \uc218 \uc788\ub294 \uace0\ud6a8\uc728 \ud799\uc5c5 \ub3d9\uc791\ub4e4\uc785\ub2c8\ub2e4.<\/p>\n<h4 data-path-to-node=\"9\">\u2460 \uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)<\/h4>\n<p data-path-to-node=\"10\">\ubc14\ub2e5\uc5d0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b4 \ub4a4, \uace8\ubc18\uc744 \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \ud5c8\ub9ac\uac00 \uaebe\uc774\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\uace0, \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud558\uac8c \uc218\ucd95\ud558\ub294 \uac83\uc774 \ud3ec\uc778\ud2b8\uc785\ub2c8\ub2e4. 20\ub300\ub77c\uba74 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucc9c\uc7a5\uc73c\ub85c \ubed7\uc740 \uc0c1\ud0dc\uc5d0\uc11c \uc218\ud589\ud558\ub294 &#8216;\uc2f1\uae00 \ub808\uadf8 \ube0c\ub9bf\uc9c0&#8217;\ub85c \uac15\ub3c4\ub97c \ub192\uc5ec \uc911\ub454\uadfc\uae4c\uc9c0 \uc790\uadf9\ud574\ubcf4\uc138\uc694.<\/p>\n<h4 data-path-to-node=\"11\">\u2461 \uc0ac\uc774\ub4dc \ub808\uadf8 \uc2dc\ub9ac\uc988 (Side Leg Series)<\/h4>\n<p data-path-to-node=\"12\">\uc606\uc73c\ub85c \ub204\uc6cc \ub2e4\ub9ac\ub97c \uae38\uac8c \ubed7\uc740 \ub4a4, \uc606\uad6c\ub9ac \uacf5\uac04\uc744 \uc0b4\uc9dd \ub744\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc704\ucabd \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \ubc1c\ub05d\uc744 \uba40\ub9ac \ubcf4\ub0b8\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \ub3d9\uc791\ud558\uba74 \uace8\ubc18 \uc606 \ub77c\uc778\uc774 \ucc44\uc6cc\uc9c0\uba74\uc11c \uc804\uccb4\uc801\uc778 \ud799 \ubcfc\ub968\uc774 \uc0b4\uc544\ub0a9\ub2c8\ub2e4.<\/p>\n<h4 data-path-to-node=\"13\">\u2462 \ub124\ubc1c\uae30\uae30 \uc790\uc138 &#8211; \ub369\ud0a4 \ud0a5 (Donkey Kicks)<\/h4>\n<p data-path-to-node=\"14\">\uc190\uacfc \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub304 \uc790\uc138\uc5d0\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ucc28\uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \ud5c8\ub9ac\uac00 \uc544\ub798\ub85c \ucc98\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ucf54\uc5b4\ub97c \uc7a1\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub300\ub454\uadfc \uc0c1\ubd80\ub97c \uc790\uadf9\ud558\uc5ec \uc5c9\ub369\uc774\uac00 \uc704\ub85c \uc62c\ub77c\ubd99\ub294 \ud6a8\uacfc\ub97c \uc90d\ub2c8\ub2e4.<\/p>\n<hr data-path-to-node=\"15\" \/>\n<h3 data-path-to-node=\"16\">3. \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub294 \ub8e8\ud2f4 \uac00\uc774\ub4dc<\/h3>\n<ul data-path-to-node=\"17\">\n<li>\n<p data-path-to-node=\"17,0,0\"><b data-path-to-node=\"17,0,0\" data-index-in-node=\"0\">\uc815\ud655\ud55c \ud638\ud761:<\/b> \ud544\ub77c\ud14c\uc2a4 \ud638\ud761\uc740 \ubcf5\uc555\uc744 \uc720\uc9c0\ud574 \ud5c8\ub9ac \ubd80\uc0c1\uc744 \ubc29\uc9c0\ud558\uace0 \ud0c0\uac9f \uadfc\uc721\uc5d0 \uc9d1\uc911\ub825\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"17,1,0\"><b data-path-to-node=\"17,1,0\" data-index-in-node=\"0\">\uc8fc 3~4\ud68c \uafb8\uc900\ud568:<\/b> 20\ub300\ub294 \uadfc\uc721\uc758 \ud68c\ubcf5\ub825\uc774 \ube60\ub974\ubbc0\ub85c \uaca9\uc77c\ub85c \uafb8\uc900\ud788 \uc2dc\ud589\ud558\uba74 \ud55c \ub2ec \uc548\uc5d0 \ub208\uc5d0 \ub744\ub294 \ub77c\uc778 \ubcc0\ud654\ub97c \uccb4\uac10\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"17,2,0\"><b data-path-to-node=\"17,2,0\" data-index-in-node=\"0\">\uc2a4\ud2b8\ub808\uce6d \ubcd1\ud589:<\/b> \uc6b4\ub3d9 \ud6c4 \uc774\uc0c1\uadfc\uacfc \uc7a5\uc694\uadfc\uc744 \ucda9\ubd84\ud788 \ud480\uc5b4\uc918\uc57c \uadfc\uc721\uc774 \uc608\uc05c \ubaa8\uc591\uc73c\ub85c \uc790\ub9ac \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"18\" \/>\n<h3 data-path-to-node=\"19\">4. \ub9fa\uc74c\ub9d0: \uac74\uac15\ud55c \uc544\ub984\ub2e4\uc6c0\uc758 \uc2dc\uc791<\/h3>\n<p data-path-to-node=\"20\">\uc774\uc05c \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \uacfc\uc815\uc740 \ub0b4 \ubab8\uc744 \uc0ac\ub791\ud558\uace0 \uad00\ub9ac\ud558\ub294 \uc990\uac70\uc6b4 \uc5ec\uc815\uc785\ub2c8\ub2e4. \uc624\ub298 \uc18c\uac1c\ud55c \ub3d9\uc791\ub4e4\uc740 \ud558\uccb4 \uadfc\ub825\uc744 \uac15\ud654\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c \uc790\uc138\ub97c \ubc14\ub85c\uc7a1\uc544 \uc790\uc2e0\uac10 \ub118\uce58\ub294 \uac78\uc74c\uac78\uc774\uae4c\uc9c0 \ub9cc\ub4e4\uc5b4 \uc904 \uac83\uc785\ub2c8\ub2e4. \uc9c0\uae08 \ubc14\ub85c \ub9e4\ud2b8\ub97c \ud3b4\uace0, \ub2f9\uc2e0\uc758 \uc7a0\uc790\uace0 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uae68\uc6cc\ubcf4\uc138\uc694.<\/p>\n<p data-path-to-node=\"20\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[\ud2b8\ub80c\ub4dc \ub9ac\ud3ec\ud2b8] \ud0c4\ub825 \uc788\ub294 \ub4a4\ud0dc\uc758 \uc644\uc131, 20\ub300\ub97c \uc704\ud55c &#8216;\uc560\ud50c\ud799&#8217; \ud544\ub77c\ud14c\uc2a4 \uacf5\ub7b5\ubc95 \ubc14\ub514 \ud504\ub85c\ud544 \ucd2c\uc601\uc774\ub098 \ud06c\ub86d\ud2f0, \ub808\uae45\uc2a4 \ud328\uc158\uc774 \uc77c\uc0c1\uc774 \ub41c 20\ub300\uc5d0\uac8c \ub9e4\ub048\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \ud799 \ub77c\uc778\uc740 \ub2e8\uc21c\ud55c \ubbf8\uc6a9\uc744 \ub118\uc5b4 \uc790\uae30 \uad00\ub9ac\uc758 \uc0c1\uc9d5\uc774 \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc7a5\uc2dc\uac04 \uc549\uc544\uc11c \uacf5\ubd80\ud558\uac70\ub098 \uc5c5\ubb34\ub97c \ubcf4\ub294 \uc0dd\ud65c \uc2b5\uad00\uc740 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc57d\ud654\uc2dc\ucf1c &#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d&#8217;\uc744 \uc720\ubc1c\ud558\uae30\ub3c4 \ud569\ub2c8\ub2e4. \uc774\ub97c \ud574\uacb0\ud558\uace0 \uac74\uac15\ud55c &#8216;\uc560\ud50c\ud799&#8217;\uc744 \uc644\uc131\ud574\uc904 \ud544\ub77c\ud14c\uc2a4 \ud575\uc2ec \uc804\ub7b5\uc744 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-2624","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\/2624","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=2624"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2624\/revisions"}],"predecessor-version":[{"id":2626,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2624\/revisions\/2626"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2625"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}