{"id":2652,"date":"2026-06-02T09:49:27","date_gmt":"2026-06-02T00:49:27","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2652"},"modified":"2026-06-02T09:49:28","modified_gmt":"2026-06-02T00:49:28","slug":"%ed%8a%b8%eb%a0%8c%eb%93%9c-%eb%b0%94%eb%94%94-%ea%b0%93%ec%83%9d-%ec%82%b4%ea%b8%b0-%ec%b2%ab%ea%b1%b8%ec%9d%8c-%eb%ac%b4%eb%84%88%ec%a7%84-%eb%b0%b8%eb%9f%b0%ec%8a%a4-%eb%b0%94%eb%a1%9c","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2652","title":{"rendered":"[\ud2b8\ub80c\ub4dc \ubc14\ub514] &#8220;\uac13\uc0dd \uc0b4\uae30 \uccab\uac78\uc74c, \ubb34\ub108\uc9c4 \ubc38\ub7f0\uc2a4 \ubc14\ub85c\uc7a1\uae30&#8221;\u2026 20\ub300\ub97c \uc704\ud55c \uc2a4\ub9c8\ud2b8 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4"},"content":{"rendered":"<p data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\">[\ud2b8\ub80c\ub4dc \ubc14\ub514] &#8220;\uac13\uc0dd \uc0b4\uae30 \uccab\uac78\uc74c, \ubb34\ub108\uc9c4 \ubc38\ub7f0\uc2a4 \ubc14\ub85c\uc7a1\uae30&#8221;\u2026 20\ub300\ub97c \uc704\ud55c \uc2a4\ub9c8\ud2b8 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4<\/b><\/p>\n<p data-path-to-node=\"1\">\ubc14\uc05c \ub300\ud559 \uc0dd\ud65c, \ucde8\uc5c5 \uc900\ube44, \uadf8\ub9ac\uace0 \uc0ac\ud68c \ucd08\ub144\uc0dd\uc758 \uce58\uc5f4\ud55c \uc77c\uc0c1\uae4c\uc9c0. \ub300\ud55c\ubbfc\uad6d 20\ub300\ub294 \uadf8 \uc5b4\ub290 \ub54c\ubcf4\ub2e4 \uc5ed\ub3d9\uc801\uc778 \uc0b6\uc744 \uc0b4\uc544\uac00\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc5ed\uc124\uc801\uc774\uac8c\ub3c4 \uc774\ub4e4\uc758 \uc2e0\uccb4\ub294 \uc810\uc810 \uad73\uc5b4\uac00\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ud558\ub8e8 \uc885\uc77c \ubaa8\ub2c8\ud130\uc640 \uc2a4\ub9c8\ud2b8\ud3f0\uc744 \ubcf4\uba70 \uc0dd\uae30\ub294 \uac70\ubd81\ubaa9, \uc624\ub798 \uc549\uc544 \uc788\ub294 \uc2b5\uad00\uc73c\ub85c \uc778\ud55c \uace8\ubc18 \ubd88\uade0\ud615\uc740 \uc774\uc81c 20\ub300\uc5d0\uac8c \ud754\ud55c \uace0\uc9c8\ubcd1\uc774 \ub418\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\uc774 \uc2dc\uae30 20\ub300\uc5d0\uac8c \ud544\uc694\ud55c \uac83\uc740 \ub2e8\uc21c\ud788 \uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b0\ub294 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc798\ubabb\ub41c \uc0dd\ud65c \uc2b5\uad00\uc73c\ub85c \uc778\ud574 \ube44\ud2c0\uc5b4\uc9c4 \ubab8\uc758 \uc815\ub82c\uc744 \ubc14\ub85c\uc7a1\uace0, \ub208\uc5d0 \ubcf4\uc774\uc9c0 \uc54a\ub294 &#8216;\uc2ec\ubd80 \uadfc\uc721(\ucf54\uc5b4)&#8217;\uc744 \ub2e8\ub2e8\ud558\uac8c \ub2e4\uc9c0\ub294 \uc815\uad50\ud55c \uc815\ub82c\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \ud2b8\ub80c\ub514\ud558\uba74\uc11c\ub3c4 \uac00\uc7a5 \ud655\uc2e4\ud55c \uccb4\ud615 \uad50\uc815 \uc194\ub8e8\uc158\uc73c\ub85c \uc790\ub9ac \uc7a1\uc740 \u2018\ud544\ub77c\ud14c\uc2a4(Pilates)\u2019\ub97c \ud1b5\ud574 20\ub300\uc758 \ud65c\ub825\uacfc \ud0c4\ud0c4\ud55c \ubc14\ub514\ub77c\uc778\uc744 \ub3d9\uc2dc\uc5d0 \uac00\uafc0 \uc218 \uc788\ub294 \ud575\uc2ec \ub8e8\ud2f4\uc744 \uc81c\uc548\ud569\ub2c8\ub2e4.<\/p>\n<h3 data-path-to-node=\"4\">1. \uac70\ubd81\ubaa9\uacfc \ub77c\uc6b4\ub4dc \uc204\ub354\ub97c \uc800\uaca9\ud558\ub294 &#8216;\ud2f0\uc800 \uc900\ube44 (Teaser Prep) &amp; \uc554 \uc2dc\ub9ac\uc988&#8217;<\/h3>\n<p data-path-to-node=\"5\">\uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ub178\ud2b8\ubd81\uc758 \uacfc\ub3c4\ud55c \uc0ac\uc6a9\uc73c\ub85c 20\ub300\uc758 \uc5b4\uae68\uc640 \ubaa9\uc740 \ub298 \uae34\uc7a5 \uc0c1\ud0dc\uc785\ub2c8\ub2e4. \uc2b9\ubaa8\uadfc\uc774 \uc19f\uc544\uc624\ub974\uace0 \ubaa9\uc774 \uc55e\uc73c\ub85c \ube60\uc9c0\ub294 \uccb4\ud615 \ubcc0\ud654\ub294 \ubbf8\uad00\uc0c1\uc73c\ub85c\ub3c4, \uac74\uac15\uc0c1\uc73c\ub85c\ub3c4 \uc88b\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\"><b data-path-to-node=\"6,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ubc14\ub974\uac8c \uc549\uc544 \ucc99\ucd94\ub97c \uc704\ub85c \uae38\uac8c \ub298\ub9bd\ub2c8\ub2e4. \uc591\ud314\uc744 \uc55e\uc73c\ub85c \ub098\ub780\ud788 \ud55c \uc0c1\ud0dc\uc5d0\uc11c \uc228\uc744 \ub0b4\uc26c\uba70 \ucc99\ucd94\ub97c \ubd80\ub4dc\ub7fd\uac8c C\uceec\ub85c \ub9d0\uc544 \ub4a4\ub85c \uc0b4\uc9dd \uae30\ub311\ub2c8\ub2e4. \uc774\ub54c \uc5b4\uae68\uac00 \uc73c\uc4f1\ud558\uc9c0 \uc54a\ub3c4\ub85d \ub0a0\uac1c\ubf08\ub97c \uc544\ub798\ub85c \ub04c\uc5b4\ub0b4\ub9ac\uace0 \ubcf5\ubd80\uc5d0 \ub2e8\ub2e8\ud558\uac8c \ud798\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\"><b data-path-to-node=\"6,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \uc57d\ud574\uc9c4 \ubcf5\ubd80\uc640 \ub4f1 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\uc5ec \ub9d0\ub9b0 \uc5b4\uae68\ub97c \ud65c\uc9dd \ud3b4\uc8fc\uace0 \ubaa9\uc758 \ubd80\ub2f4\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"7\">2. \uc624\ub798 \uc549\uc544 \uc788\ub294 \uc774\ub4e4\uc744 \uc704\ud55c \uace8\ubc18 \uad50\uc815, &#8216;\ud074\ub7a8\uc258 (Clamshell)&#8217;<\/h3>\n<p data-path-to-node=\"8\">\uac15\uc758\uc2e4\uc774\ub098 \uc0ac\ubb34\uc2e4 \ubaa8\ub2c8\ud130 \uc55e\uc5d0\uc11c \ud558\ub8e8\uc758 \ub300\ubd80\ubd84\uc744 \ubcf4\ub0b4\ub294 20\ub300\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc7a0\ub4dc\ub294 &#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d&#8217;\uc5d0 \uac78\ub9ac\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uace8\ubc18 \uc8fc\ubcc0 \uadfc\uc721\uc774 \uc57d\ud574\uc9c0\uba74 \ud558\uccb4 \ubd80\uc885\uacfc \ud1b5\uc99d\uc73c\ub85c \uc774\uc5b4\uc9d1\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \uc606\uc73c\ub85c \ub204\uc6cc \ubb34\ub98e\uc744 90\ub3c4\ub85c \uad6c\ubd80\ub9ac\uace0 \ub450 \ub4a4\uafc8\uce58\ub97c \uc11c\ub85c \ubd99\uc785\ub2c8\ub2e4. \uace8\ubc18\uc774 \ub4a4\ub85c \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc190\uc73c\ub85c \ubc14\ub2e5\uc744 \uc9da\uc5b4 \uace0\uc815\ud55c \ub4a4, \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \uc870\uac1c\uaecd\ub370\uae30\uac00 \uc5f4\ub9ac\ub4ef \uc704\uc758 \ubb34\ub98e\ub9cc \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \ub4a4\uafc8\uce58\ub294 \uacc4\uc18d \ubd99\uc5ec\ub193\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \uace8\ubc18\uc744 \uc548\uc815\ud654\ud558\ub294 \uc911\ub454\uadfc\uc744 \uc9d1\uc911 \ud0c0\uac9f\ud558\uc5ec \ucc98\uc9c4 \uc5c9\ub369\uc774 \ub77c\uc778\uc744 \ud0c4\ub825 \uc788\uac8c \uc62c\ub9ac\uace0 \uace8\ubc18\uc758 \ubd88\uade0\ud615\uc744 \ubc14\ub85c\uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"10\">3. \uc720\uc5f0\uc131\uacfc \ud558\uccb4 \ub77c\uc778\uc744 \ub3d9\uc2dc\uc5d0 \uc7a1\ub294 &#8216;\uc2f1\uae00 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce6d (Single Leg Stretch)&#8217;<\/h3>\n<p data-path-to-node=\"11\">\uacbd\uc9c1\ub41c \ucc99\ucd94\uc640 \ud0c0\uc774\ud2b8\ud574\uc9c4 \ud5c8\ubc85\uc9c0 \ub4b7\uadfc\uc721(\ud584\uc2a4\ud2b8\ub9c1)\uc744 \ud480\uc5b4\uc8fc\uc5b4\uc57c \uc2ac\ub9bc\ud558\uace0 \ub9e4\ub044\ub7ec\uc6b4 \ub2e4\ub9ac \ub77c\uc778\uc744 \uc644\uc131\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/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> \ub9e4\ud2b8\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ub450 \ub2e4\ub9ac\ub97c \uacf5\uc911\uc5d0 \uad6c\ubd80\ub824 \uc62c\ub9bd\ub2c8\ub2e4(\ud14c\uc774\ube14 \ud0d1 \uc790\uc138). \uc0c1\uccb4\ub97c \ub0a0\uac1c\ubf08 \uc544\ub798\ucabd\uae4c\uc9c0 \uac00\ubccd\uac8c \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4, \ud55c\ucabd \ub2e4\ub9ac\ub294 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae30\uace0 \ubc18\ub300\ucabd \ub2e4\ub9ac\ub294 45\ub3c4 \uac01\ub3c4\ub85c \uae38\uac8c \ubed7\uc5b4\uc90d\ub2c8\ub2e4. \ud638\ud761\uc5d0 \ub9de\ucdb0 \ub2e4\ub9ac\ub97c \uad50\ucc28\ud558\uba70 \uc6c0\uc9c1\uc785\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> \ubcf5\ubd80 \uc804\uba74\uc744 \uac15\ud558\uac8c \uc218\ucd95\uc2dc\ud0a4\ub294 \ub3d9\uc2dc\uc5d0 \ud558\uccb4\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud600 \uc815\uccb4\ub41c \ud558\uccb4 \uc21c\ud658\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"14\">\n<p data-path-to-node=\"14,0\"><b data-path-to-node=\"14,0\" data-index-in-node=\"0\">\ud83d\udca1 20\ub300 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9 \uac00\uc774\ub4dc<\/b> \uc80a\uc740 \uce35\uc77c\uc218\ub85d \uc758\uc695\uc774 \uc55e\uc11c \uc720\uc5f0\uc131\ub9cc\uc744 \uacfc\uc2dc\ud558\uac70\ub098 \ubb34\ub9ac\ud55c \uac01\ub3c4\ub85c \ub3d9\uc791\uc744 \uc218\ud589\ud558\ub824\ub294 \uacbd\ud5a5\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 &#8216;\ud1b5\uc81c(Control)&#8217;\uc785\ub2c8\ub2e4. \uac89 \uadfc\uc721\uc758 \ud798\uc73c\ub85c \ubc84\ud2f0\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc815\ud655\ud55c \ud638\ud761\uc744 \ud1b5\ud574 \uc18d\uadfc\uc721\ubd80\ud130 \ucc28\uadfc\ucc28\uadfc \uae68\uc6cc\ub0b4\ub294 \uac10\uac01\uc5d0 \uc9d1\uc911\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<\/blockquote>\n<p data-path-to-node=\"15\">\uc6b4\ub3d9\uc744 \ub2e8\uc21c\ud55c &#8216;\uc0b4 \ube7c\uae30 \uc218\ub2e8&#8217;\uc73c\ub85c\ub9cc \ubc14\ub77c\ubcf4\ub358 \ud328\ub7ec\ub2e4\uc784\uc740 \ub05d\ub0ac\uc2b5\ub2c8\ub2e4. \uc9c4\uc815\ud55c &#8216;\uac13\uc0dd(God+\uc0dd)&#8217;\uc740 \ub0b4 \ubab8\uc758 \uc18c\ub9ac\uc5d0 \uadc0\ub97c \uae30\uc6b8\uc774\uace0 \uade0\ud615\uc744 \ucc3e\uc544\uac00\ub294 \uac83\uc5d0\uc11c \uc2dc\uc791\ub429\ub2c8\ub2e4. \ub9e4\uc77c \ub2e8 20\ubd84, \ub9e4\ud2b8 \uc704\uc5d0\uc11c \uc628\uc804\ud788 \uc790\uc2e0\uc758 \ud638\ud761\uacfc \uc815\ub82c\uc5d0 \uc9d1\uc911\ud558\ub294 \ud544\ub77c\ud14c\uc2a4 \uc2dc\uac04\uc744 \ud1b5\ud574, \ud750\ud2b8\ub7ec\uc9c4 \uc77c\uc0c1\uc758 \ubc38\ub7f0\uc2a4\uae4c\uc9c0 \ud0c4\ud0c4\ud558\uac8c \uc138\uc6cc\ubcf4\ub294 \uac83\uc740 \uc5b4\ub5a8\uae4c\uc694?<\/p>\n<p data-path-to-node=\"15\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[\ud2b8\ub80c\ub4dc \ubc14\ub514] &#8220;\uac13\uc0dd \uc0b4\uae30 \uccab\uac78\uc74c, \ubb34\ub108\uc9c4 \ubc38\ub7f0\uc2a4 \ubc14\ub85c\uc7a1\uae30&#8221;\u2026 20\ub300\ub97c \uc704\ud55c \uc2a4\ub9c8\ud2b8 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4 \ubc14\uc05c \ub300\ud559 \uc0dd\ud65c, \ucde8\uc5c5 \uc900\ube44, \uadf8\ub9ac\uace0 \uc0ac\ud68c \ucd08\ub144\uc0dd\uc758 \uce58\uc5f4\ud55c \uc77c\uc0c1\uae4c\uc9c0. \ub300\ud55c\ubbfc\uad6d 20\ub300\ub294 \uadf8 \uc5b4\ub290 \ub54c\ubcf4\ub2e4 \uc5ed\ub3d9\uc801\uc778 \uc0b6\uc744 \uc0b4\uc544\uac00\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc5ed\uc124\uc801\uc774\uac8c\ub3c4 \uc774\ub4e4\uc758 \uc2e0\uccb4\ub294 \uc810\uc810 \uad73\uc5b4\uac00\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ud558\ub8e8 \uc885\uc77c \ubaa8\ub2c8\ud130\uc640 \uc2a4\ub9c8\ud2b8\ud3f0\uc744 \ubcf4\uba70 \uc0dd\uae30\ub294 \uac70\ubd81\ubaa9, \uc624\ub798 \uc549\uc544 \uc788\ub294 \uc2b5\uad00\uc73c\ub85c \uc778\ud55c \uace8\ubc18 \ubd88\uade0\ud615\uc740 \uc774\uc81c 20\ub300\uc5d0\uac8c [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2653,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-2652","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\/2652","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=2652"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2652\/revisions"}],"predecessor-version":[{"id":2654,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2652\/revisions\/2654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2653"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}