{"id":2643,"date":"2026-05-26T09:31:14","date_gmt":"2026-05-26T00:31:14","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2643"},"modified":"2026-05-26T09:31:15","modified_gmt":"2026-05-26T00:31:15","slug":"%ea%b8%b0%ec%b4%88-%ec%b2%b4%eb%a0%a5%ec%9d%b4-%eb%ac%b4%eb%84%88%ec%a7%80%eb%a9%b4-%eb%ac%b4%eb%8d%94%ec%9c%84%eb%8f%84-%eb%aa%bb-%eb%b2%84%ed%8b%b4%eb%8b%a4-%ec%97%ac%eb%a6%84-%eb%a7%9e","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2643","title":{"rendered":"\uae30\ucd08 \uccb4\ub825\uc774 \ubb34\ub108\uc9c0\uba74 \ubb34\ub354\uc704\ub3c4 \ubabb \ubc84\ud2f4\ub2e4\u2026 \uc5ec\ub984 \ub9de\uc774 \u2018\uccb4\ub825 \uc99d\uc9c4 \ud544\ub77c\ud14c\uc2a4\u2019 \ub8e8\ud2f4"},"content":{"rendered":"<h3 data-path-to-node=\"0\">\uae30\ucd08 \uccb4\ub825\uc774 \ubb34\ub108\uc9c0\uba74 \ubb34\ub354\uc704\ub3c4 \ubabb \ubc84\ud2f4\ub2e4\u2026 \uc5ec\ub984 \ub9de\uc774 \u2018\uccb4\ub825 \uc99d\uc9c4 \ud544\ub77c\ud14c\uc2a4\u2019 \ub8e8\ud2f4<\/h3>\n<p data-path-to-node=\"1\">\ubcf8\uaca9\uc801\uc778 \uc5ec\ub984 \ubb34\ub354\uc704\uac00 \uc2dc\uc791\ub418\uba74 \uc27d\uac8c \uc9c0\uce58\uace0 \ubb34\uae30\ub825\ud568\uc744 \ub290\ub07c\ub294 \uc774\ub4e4\uc774 \ub9ce\uc544\uc9c4\ub2e4. \uc5ec\ub984\ucca0\uc744 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc28\uac8c \ubcf4\ub0b4\uae30 \uc704\ud574 \uc9c0\uae08 \uc6b0\ub9ac\uc5d0\uac8c \uac00\uc7a5 \ud544\uc694\ud55c \uac83\uc740 \ub2e4\uc774\uc5b4\ud2b8\ubcf4\ub2e4 \ubc14\ub85c \u2018\uae30\ucd08 \uccb4\ub825\u2019\uc774\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ud754\ud788 \uc720\uc5f0\uc131\uc774\ub098 \uccb4\ud615 \uad50\uc815\ub9cc\uc744 \uc704\ud55c \uc6b4\ub3d9\uc73c\ub85c \uc0dd\uac01\ud558\uae30 \uc27d\uc9c0\ub9cc, \uc815\ud655\ud55c \ud638\ud761\uacfc \uc804\uc2e0 \uadfc\uc721\uc758 \ud611\uc751\uc744 \ud1b5\ud574 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uadfc\uc9c0\uad6c\ub825\uc744 \uae30\ub974\ub294 \ub370 \ub9e4\uc6b0 \ud0c1\uc6d4\ud55c \uc6b4\ub3d9\uc774\ub2e4. \uc62c\uc5ec\ub984 \uc5ed\ub300\uae09 \ud3ed\uc5fc \uc18d\uc5d0\uc11c\ub3c4 \uc9c0\uce58\uc9c0 \uc54a\ub294 \uc5d0\ub108\uc9c0\ub97c \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d, \uc804\uc2e0 \uc5d0\ub108\uc9c0\ub97c \uae68\uc6b0\uace0 \uae30\ucd08 \uccb4\ub825\uc744 \ub04c\uc5b4\uc62c\ub9ac\ub294 \ud544\ub77c\ud14c\uc2a4 \ud575\uc2ec \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud55c\ub2e4.<\/p>\n<h3 data-path-to-node=\"3\">1. \uc804\uc2e0 \uadfc\uc9c0\uad6c\ub825\uacfc \uc2ec\ud3d0 \uccb4\ub825\uc744 \uae68\uc6b0\ub294 \u2018\ud544\ub77c\ud14c\uc2a4 \uc7ad(Pilates Jacks)\u2019<\/h3>\n<p data-path-to-node=\"4\">\uc720\uc0b0\uc18c\uc131 \ud6a8\uacfc\uc640 \uc804\uc2e0 \uadfc\ub825 \uc6b4\ub3d9\uc744 \ub3d9\uc2dc\uc5d0 \uac00\uc838\uac08 \uc218 \uc788\ub294 \ub3d9\uc791\uc73c\ub85c, \uc804\uc2e0\uc758 \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uace0 \uc2ec\ud3d0 \uc9c0\uad6c\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\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\">\ubc29\ubc95:<\/b> \ub9e4\ud2b8 \uc704\uc5d0 \ubc14\ub974\uac8c \uc11c\uc11c \ubc1c\ub4a4\uafc8\uce58\ub97c \ubd99\uc774\uace0 \ubc1c\ub05d\uc744 \uc0b4\uc9dd \uc5f4\uc5b4 \ubd80\uc774(V)\uc790 \ubaa8\uc591\uc744 \ub9cc\ub4e0\ub2e4. \uc228\uc744 \ub9c8\uc2dc\uba70 \uac00\ubccd\uac8c \uc810\ud504\ud574 \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \ub113\uac8c \ubc8c\ub9ac\ub294 \ub3d9\uc2dc\uc5d0 \uc591\ud314\uc744 \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \ub2e4\uc2dc \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \uc810\ud504\ud558\uba70 \ucc98\uc74c \uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4. \uac00\ubccd\uace0 \ub9ac\ub4dc\ubbf8\uceec\ud558\uac8c 20\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud55c\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\">\ud575\uc2ec:<\/b> \uc810\ud504\ud558\uace0 \ucc29\uc9c0\ud560 \ub54c \ubc1c\uac00\ub77d\ubd80\ud130 \ubc1c\ubc14\ub2e5 \uc804\uccb4, \ubb34\ub98e\uc744 \ubd80\ub4dc\ub7fd\uac8c \uad6c\ubd80\ub824 \ucda9\uaca9\uc744 \ud761\uc218\ud574\uc57c \ud558\uba70, \ubcf5\ubd80(\ucf54\uc5b4)\uc758 \uae34\uc7a5\uac10\uc744 \ub05d\uae4c\uc9c0 \uc720\uc9c0\ud574\uc57c \uccb4\ub825 \uc18c\ubaa8\ub97c \ud6a8\uc728\uc801\uc73c\ub85c \ud1b5\uc81c\ud560 \uc218 \uc788\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"6\">2. \ud558\uccb4 \uc5d4\uc9c4\uc744 \uac15\ud654\ud574 \ud53c\ub85c\ub97c \uc904\uc774\ub294 \u2018\uc204\ub354 \ube0c\ub9bf\uc9c0 \uc2a4\uc719(Shoulder Bridge with Leg Swings)\u2019<\/h3>\n<p data-path-to-node=\"7\">\uc6b0\ub9ac \ubab8\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721\ub4e4\uc774 \ubaa8\uc5ec \uc788\ub294 \ud558\uccb4\uc640 \ub454\uadfc\uc744 \uac15\ud654\ud558\uba74 \uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \uc62c\ub77c\uac00\uace0 \uc27d\uac8c \uc9c0\uce58\uc9c0 \uc54a\ub294 \uccb4\ub825\uc744 \uac16\ucd94\uac8c \ub41c\ub2e4.<\/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> \ub9e4\ud2b8\uc5d0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \uace8\ubc18 \ub108\ube44\ub85c \ubc1c\uc744 \ub454\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \uace8\ubc18\uc744 \ub4e4\uc5b4 \uc62c\ub824 \uc5b4\uae68\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc0ac\uc120 \uc77c\uc9c1\uc120\uc774 \ub418\uac8c \ub9cc\ub4e0\ub2e4(\ube0c\ub9bf\uc9c0 \uc790\uc138). \uc774 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\uba70 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucc9c\uc7a5 \ud5a5\ud574 \uae38\uac8c \ubed7\uc5b4 \uc62c\ub9b0 \ub4a4, \uace8\ubc18\uc774 \ub5a8\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ubc84\ud2f0\uba70 \ub2e4\ub9ac\ub97c \uc544\ub798\uc704\ub85c \ubd80\ub4dc\ub7fd\uac8c \uc2a4\uc719\ud55c\ub2e4. \ud3b8\uce21\ub2f9 10\ud68c\uc529 \uc591\ucabd \ubaa8\ub450 \uc9c4\ud589\ud55c\ub2e4.<\/p>\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> \ub454\uadfc\uacfc \ud584\uc2a4\ud2b8\ub9c1, \uadf8\ub9ac\uace0 \ucc99\ucd94 \uae30\ub9bd\uadfc\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\uc5ec \uc624\ub798 \uc11c \uc788\uac70\ub098 \uac78\uc5b4\ub3c4 \ud53c\ub85c\uac10\uc744 \ub35c \ub290\ub07c\ub294 \ud0c4\ud0c4\ud55c \ud558\uccb4 \uae30\ubc18\uc744 \ub9cc\ub4e4\uc5b4 \uc900\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"9\">3. \uc0c1\ud558\uccb4 \ud611\uc751\ub825\uacfc \ucf54\uc5b4 \ud30c\uc6cc\ub97c \uae30\ub974\ub294 \u2018\uc2a4\uc704\ubc0d(Swimming)\u2019<\/h3>\n<p data-path-to-node=\"10\">\ubab8\uc758 \uc911\uc2ec\ubd80\uc778 \ucf54\uc5b4\uac00 \ub2e8\ub2e8\ud574\uc57c \uc0ac\uc9c0\ub85c \uac00\ub294 \uc5d0\ub108\uc9c0\uac00 \ud6a8\uc728\uc801\uc73c\ub85c \uc804\ub2ec\ub41c\ub2e4. \uc5ce\ub4dc\ub9b0 \uc790\uc138\uc5d0\uc11c \uc9c4\ud589\ud558\ub294 \uc2a4\uc704\ubc0d\uc740 \uc804\uc2e0 \ud6c4\uba74 \uadfc\uc721\uc744 \uc790\uadf9\ud574 \uccb4\ub825\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc900\ub2e4.<\/p>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ubc30\ub97c \ub300\uace0 \uc5ce\ub4dc\ub824 \uc591\ud314\uacfc \uc591\ub2e4\ub9ac\ub97c \uc704\uc544\ub798\ub85c \uae38\uac8c \ubed7\ub294\ub2e4. \uc228\uc744 \ub9c8\uc2dc\uace0 \ub0b4\uc26c\uba74\uc11c \uc624\ub978\ud314\uacfc \uc67c\ub2e4\ub9ac, \uc774\uc5b4\uc11c \uc67c\ud314\uacfc \uc624\ub978\ub2e4\ub9ac\ub97c \uad50\ucc28\ud558\uba70 \uc704\uc544\ub798\ub85c \ube60\ub974\uac8c \uc6c0\uc9c1\uc778\ub2e4. \ub9c8\uce58 \ubb3c\uc18d\uc5d0\uc11c \uc218\uc601\uc744 \ud558\ub4ef \ub9ac\ub4dc\ubbf8\uceec\ud558\uac8c \ud638\ud761\uacfc \ub3d9\uc791\uc744 \uc5f0\uacb0\ud558\uba70 30\ucd08 \ub3d9\uc548 \uc720\uc9c0\ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\uc810:<\/b> \ud314\ub2e4\ub9ac\ub97c \ub192\uc774 \ub4dc\ub294 \uac83\ubcf4\ub2e4 \uc55e\ub4a4\ub85c \uae38\uac8c \ub298\uc774\ub294 \uac83\uc5d0 \uc9d1\uc911\ud574\uc57c \ud558\uba70, \ubaa9\uc774\ub098 \ud5c8\ub9ac\uc5d0 \uacfc\ub3c4\ud55c \uae34\uc7a5\uc774 \ub4e4\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \ubc30\uaf3d\uc744 \ucc99\ucd94 \ucabd\uc73c\ub85c \uc3d9 \ub2f9\uaca8 \ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \ubc84\ud168\uc57c \ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"13\">\n<p data-path-to-node=\"13,0\"><b data-path-to-node=\"13,0\" data-index-in-node=\"0\">Editor&#8217;s Tip:<\/b> \uccb4\ub825 \uc99d\uc9c4\uc744 \uc704\ud55c \ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c\ub294 **\u2018\ub04a\uc774\uc9c0 \uc54a\ub294 \ud750\ub984(Flow)\u2019**\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub3d9\uc791\uacfc \ub3d9\uc791 \uc0ac\uc774\uc758 \ud734\uc2dd \uc2dc\uac04\uc744 \ucd5c\uc18c\ud654\ud558\uace0, \ud544\ub77c\ud14c\uc2a4 \ud2b9\uc720\uc758 \uae4a\uc740 \ud749\uc2dd \ud638\ud761\uc744 \uc720\uc9c0\ud558\uba70 \ubab8\uc744 \ub04a\uc784\uc5c6\uc774 \uc6c0\uc9c1\uc77c \ub54c \uc2ec\ud3d0 \uae30\ub2a5\uacfc \uadfc\uc9c0\uad6c\ub825\uc774 \uadf9\ub300\ud654\ub429\ub2c8\ub2e4.<\/p>\n<\/blockquote>\n<p data-path-to-node=\"14\">\ud558\ub8e8 20\ubd84\uc529\ub9cc \ud22c\uc790\ud574 \uc804\uc2e0 \uc138\ud3ec\ub97c \uae68\uc6b0\ub294 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc744 \uc2e4\ucc9c\ud574 \ubcf4\uc790. \ubab8\uc18d \uae4a\uc740 \uacf3\uc5d0\uc11c\ubd80\ud130 \ucc28\uc624\ub974\ub294 \uae30\ucd08 \uccb4\ub825 \ub355\ubd84\uc5d0, \uc62c\ud574 \uc5ec\ub984\uc740 \uc9c0\uce58\uc9c0 \uc54a\uace0 \uadf8 \uc5b4\ub290 \ub54c\ubcf4\ub2e4 \ud65c\uae30\ucc28\uace0 \ub2f9\ub2f9\ud558\uac8c \ubcf4\ub0bc \uc218 \uc788\uc744 \uac83\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"14\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uae30\ucd08 \uccb4\ub825\uc774 \ubb34\ub108\uc9c0\uba74 \ubb34\ub354\uc704\ub3c4 \ubabb \ubc84\ud2f4\ub2e4\u2026 \uc5ec\ub984 \ub9de\uc774 \u2018\uccb4\ub825 \uc99d\uc9c4 \ud544\ub77c\ud14c\uc2a4\u2019 \ub8e8\ud2f4 \ubcf8\uaca9\uc801\uc778 \uc5ec\ub984 \ubb34\ub354\uc704\uac00 \uc2dc\uc791\ub418\uba74 \uc27d\uac8c \uc9c0\uce58\uace0 \ubb34\uae30\ub825\ud568\uc744 \ub290\ub07c\ub294 \uc774\ub4e4\uc774 \ub9ce\uc544\uc9c4\ub2e4. \uc5ec\ub984\ucca0\uc744 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc28\uac8c \ubcf4\ub0b4\uae30 \uc704\ud574 \uc9c0\uae08 \uc6b0\ub9ac\uc5d0\uac8c \uac00\uc7a5 \ud544\uc694\ud55c \uac83\uc740 \ub2e4\uc774\uc5b4\ud2b8\ubcf4\ub2e4 \ubc14\ub85c \u2018\uae30\ucd08 \uccb4\ub825\u2019\uc774\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ud754\ud788 \uc720\uc5f0\uc131\uc774\ub098 \uccb4\ud615 \uad50\uc815\ub9cc\uc744 \uc704\ud55c \uc6b4\ub3d9\uc73c\ub85c \uc0dd\uac01\ud558\uae30 \uc27d\uc9c0\ub9cc, \uc815\ud655\ud55c \ud638\ud761\uacfc \uc804\uc2e0 \uadfc\uc721\uc758 \ud611\uc751\uc744 \ud1b5\ud574 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uadfc\uc9c0\uad6c\ub825\uc744 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2644,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,39,20],"tags":[],"class_list":["post-2643","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-16","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2643","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=2643"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2643\/revisions"}],"predecessor-version":[{"id":2645,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2643\/revisions\/2645"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2644"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}