{"id":2672,"date":"2026-06-18T11:04:19","date_gmt":"2026-06-18T02:04:19","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2672"},"modified":"2026-06-18T11:04:21","modified_gmt":"2026-06-18T02:04:21","slug":"%ed%97%ac%ec%8a%a4%ec%9e%a5-%eb%8c%80%ec%8b%a0-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-20%eb%8c%80-%eb%82%a8%ec%84%b1%eb%93%a4%ec%9d%b4-%ec%97%ac%eb%a6%84%ec%b2%a0-%ec%86%8d%ea%b7%bc","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2672","title":{"rendered":"&#8220;\ud5ec\uc2a4\uc7a5 \ub300\uc2e0 \ud544\ub77c\ud14c\uc2a4&#8221;\u2026 20\ub300 \ub0a8\uc131\ub4e4\uc774 \uc5ec\ub984\ucca0 \uc18d\uadfc\uc721\uc5d0 \uc9d1\uc911\ud558\ub294 \uc774\uc720"},"content":{"rendered":"<p data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\"> &#8220;\ud5ec\uc2a4\uc7a5 \ub300\uc2e0 \ud544\ub77c\ud14c\uc2a4&#8221;\u2026 20\ub300 \ub0a8\uc131\ub4e4\uc774 \uc5ec\ub984\ucca0 \uc18d\uadfc\uc721\uc5d0 \uc9d1\uc911\ud558\ub294 \uc774\uc720<\/b><\/p>\n<p data-path-to-node=\"1\">\uc5ec\ub984\uc774 \ub2e4\uac00\uc624\uba74 \ub300\ub2e4\uc218 20\ub300 \ub0a8\uc131\uc740 \ubc18\uc18c\ub9e4 \ud2f0\uc154\uce20 \ud54f\uc744 \uc0b4\ub9ac\uae30 \uc704\ud574 \ud5ec\uc2a4\uc7a5\uc73c\ub85c \ud5a5\ud55c\ub2e4. \uac00\uc2b4\uacfc \uc5b4\uae68 \uac19\uc740 \uc678\ud615\uc801\uc778 &#8216;\uac89\uadfc\uc721&#8217;\uc744 \ud0a4\uc6b0\uae30 \uc704\ud574\uc11c\ub2e4. \ud558\uc9c0\ub9cc \ucd5c\uadfc 20\ub300 \ub0a8\uc131\ub4e4 \uc0ac\uc774\uc5d0\uc11c \uc0c8\ub85c\uc6b4 \ud2b8\ub80c\ub4dc\uac00 \uc77c\uace0 \uc788\ub2e4. \ubb34\uac70\uc6b4 \ub364\ubca8 \ub300\uc2e0 \ub9e4\ud2b8\uc640 \ub9ac\ud3ec\uba38 \uc704\uc5d0\uc11c \ub540\uc744 \ud758\ub9ac\ub294 &#8216;\ub9e8\uc988 \ud544\ub77c\ud14c\uc2a4&#8217;\uac00 \uadf8 \uc8fc\uc778\uacf5\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\ud2b9\ud788 \ub540\uc774 \ub9ce\uc774 \ub098\uace0 \uc27d\uac8c \uc9c0\uce58\ub294 \uc5ec\ub984\ucca0, \ud544\ub77c\ud14c\uc2a4\ub294 \uad00\uc808\uc5d0 \ubb34\ub9ac\ub97c \uc8fc\uc9c0 \uc54a\uc73c\uba74\uc11c\ub3c4 \ud0c4\ud0c4\ud55c \ubab8\uc744 \ub9cc\ub4e4 \uc218 \uc788\ub294 \ucd5c\uace0\uc758 \uc120\ud0dd\uc73c\ub85c \uaf3d\ud78c\ub2e4. \uc62c\uc5ec\ub984 20\ub300 \ub0a8\uc131\uc774 \uc8fc\ubaa9\ud574\uc57c \ud560 \ud575\uc2ec \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uacfc \uadf8 \ud6a8\uacfc\ub97c \ubd84\uc11d\ud588\ub2e4.<\/p>\n<h3 data-path-to-node=\"4\">\uc65c \uc5ec\ub984\uc5d0\ub294 &#8216;\uac89\uadfc\uc721&#8217;\ubcf4\ub2e4 &#8216;\uc18d\uadfc\uc721&#8217;\uc77c\uae4c?<\/h3>\n<p data-path-to-node=\"5\">20\ub300 \ub0a8\uc131\uc740 \ud65c\ub3d9\ub7c9\uc774 \ub9ce\uace0 \uc218\uc0c1 \uc2a4\ud3ec\uce20\ub098 \ucd95\uad6c, \ub7ec\ub2dd \ub4f1 \uc57c\uc678 \ud65c\ub3d9\uc744 \uc990\uae30\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4. \uc774\ub54c \ucf54\uc5b4(\ubcf5\ubd80, \ud5c8\ub9ac, \uace8\ubc18 \uc8fc\ubcc0 \uadfc\uc721)\uac00 \ubb34\ub108\uc9c0\uba74 \ubd80\uc0c1 \uc704\ud5d8\uc774 \uae09\uaca9\ud788 \ucee4\uc9c4\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ubab8\uc758 \uc911\uc2ec\ubd80\ub97c \uc7a1\uc544\uc8fc\ub294 \uc18d\uadfc\uc721\uc744 \ub2e8\ub828\ud574 \uc790\uc138\ub97c \uad50\uc815\ud558\uace0, \ud0c0 \uc6b4\ub3d9\uc758 \uc218\ud589 \ub2a5\ub825\uc744 \ube44\uc57d\uc801\uc73c\ub85c \uc0c1\uc2b9\uc2dc\ud0a8\ub2e4. \uac8c\ub2e4\uac00 \ubb34\uac70\uc6b4 \ubb34\uac8c\ub97c \uce58\uc9c0 \uc54a\uc544 \uc5ec\ub984\ucca0 \uace0\uc628\ub2e4\uc2b5\ud55c \ub0a0\uc528\uc5d0\ub3c4 \uc2ec\ubc15\uc218\ub97c \uc801\uc808\ud788 \uc720\uc9c0\ud558\uba70 \uae4a\uc740 \uadfc\uc721 \uc790\uadf9\uc744 \ub290\ub084 \uc218 \uc788\ub2e4.<\/p>\n<h3 data-path-to-node=\"7\">\uc5ec\ub984\ucca0 \ud0c4\ud0c4\ud55c \ud54f\uc744 \uc644\uc131\ud558\ub294 \ud544\uc218 \uc6b4\ub3d9 3\uc120<\/h3>\n<p data-path-to-node=\"8\">\uc9d1\uc774\ub098 \uc13c\ud130\uc5d0\uc11c \uace7\ubc14\ub85c \uc2dc\uc791\ud560 \uc218 \uc788\ub294 20\ub300 \ub0a8\uc131 \ub9de\ucda4\ud615 \ud575\uc2ec \ub3d9\uc791\uc774\ub2e4.<\/p>\n<h4 data-path-to-node=\"9\">1. \ub354\ube14 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58 (Double Leg Stretch)<\/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\">\ubaa9\ud45c \ubd80\uc704:<\/b> \ubcf5\ubd80 \uc804\uccb4 (\ucf54\uc5b4 \uac15\ud654 \ubc0f \ubc43\uc0b4 \uc800\uaca9)<\/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\">\ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ub204\uc6cc \ub450 \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae30\uace0 \uc0c1\uccb4\ub97c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \ud314\uc740 \uadc0 \uc606\uc73c\ub85c, \ub2e4\ub9ac\ub294 45\ub3c4 \uac01\ub3c4\ub85c \ub3d9\uc2dc\uc5d0 \uae38\uac8c \ubed7\uc5b4\uc900\ub2e4. \uc774\ub54c \ud5c8\ub9ac\uac00 \ub9e4\ud2b8\uc5d0\uc11c \ub728\uc9c0 \uc54a\ub3c4\ub85d \ubc30\ub97c \ubc14\ub2e5\uc73c\ub85c \uac15\ud558\uac8c \ub204\ub974\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. 10~15\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h4 data-path-to-node=\"11\">2. \ud2f0\uc800 (Teaser)<\/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\">\ubaa9\ud45c \ubd80\uc704:<\/b> \uc804\uc2e0 \ubc38\ub7f0\uc2a4, \ubcf5\uc9c1\uadfc, \uace0\uad00\uc808 \uad74\uace1\uadfc<\/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\">\ubc29\ubc95:<\/b> \ud544\ub77c\ud14c\uc2a4\uc758 \uaf43\uc774\ub77c \ubd88\ub9ac\ub294 \ub3d9\uc791\uc774\ub2e4. \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uacfc \ub2e4\ub9ac\ub97c \ub3d9\uc2dc\uc5d0 \ub4e4\uc5b4 \uc62c\ub824 \ubab8\uc744 &#8216;V&#8217;\uc790 \ubaa8\uc591\uc73c\ub85c \ub9cc\ub4e0\ub2e4. 20\ub300\uc758 \uac15\ud55c \uadfc\ub825\uc744 \ubc14\ud0d5\uc73c\ub85c \ucc99\ucd94\ub97c \ud558\ub098\ud558\ub098 \ubc14\ub2e5\uc5d0\uc11c \ub5bc\uc5b4\ub0b8\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc62c\ub77c\uc640 \uc911\uc2ec\uc744 \uc7a1\ub294\ub2e4. \uc0c1\uccb4\ub97c \uace7\uac8c \ud3b4\uace0 5\ucd08\uac04 \ubc84\ud2f4 \ud6c4 \ucc99\ucd94\ub97c \ub9d0\uc544 \ubd80\ub4dc\ub7fd\uac8c \ub0b4\ub824\uac04\ub2e4. 5\ud68c\ub9cc \uc81c\ub300\ub85c \ud574\ub3c4 \uc628\ubab8\uc774 \ub5a8\ub9ac\ub294 \uc790\uadf9\uc744 \ubc1b\uc744 \uc218 \uc788\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h4 data-path-to-node=\"13\">3. \uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)<\/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\">\ubaa9\ud45c \ubd80\uc704:<\/b> \ub454\uadfc(\uc5c9\ub369\uc774), \ud584\uc2a4\ud2b8\ub9c1(\ud5c8\ubc85\uc9c0 \ub4a4\ucabd), \ucc99\ucd94 \uae30\ub9bd\uadfc<\/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\">\ubc29\ubc95:<\/b> \ub204\uc6cc\uc11c \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \uace8\ubc18\uc744 \ub9d0\uc544 \uc62c\ub824 \uc5b4\uae68\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc774 \ub418\uac8c \ub9cc\ub4e0\ub2e4. \ud55c \uac78\uc74c \ub354 \ub098\uc544\uac00, \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucc9c\uc7a5 \ud5a5\ud574 \uace7\uac8c \ubed7\uc5b4 \uc62c\ub9ac\ub294 \ubcc0\ud615 \ub3d9\uc791\uc744 \ucd94\uac00\ud558\uba74 20\ub300 \ub0a8\uc131\uc5d0\uac8c \ud544\uc694\ud55c \ud558\uccb4 \ud6c4\uba74 \uc0ac\uc2ac\uacfc \uace8\ubc18 \uc548\uc815\uc131\uc744 \uadf9\ub300\ud654\ud560 \uc218 \uc788\ub2e4. \uc591\ucabd \uac01\uac01 8\ud68c\uc529 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"16\">\n<p data-path-to-node=\"16,0\"><strong>\uc5ec\ub984\ucca0 \uc6b4\ub3d9 TIP: \ud544\ub77c\ud14c\uc2a4\ub294 \ud638\ud761\uc774 \ubc18\uc774\ub2e4. \uac08\ube44\ubf08\ub97c \uc0ac\ubc29\uc73c\ub85c \ubd80\ud480\ub838\ub2e4\uac00 \uc218\ucd95\ud558\ub294 &#8216;\ud749\uc2dd \ud638\ud761&#8217;\uc744 \uc720\uc9c0\ud574\uc57c \uccb4\ub0b4 \uc5f4\uc744 \ubc30\ucd9c\ud558\uace0 \ucf54\uc5b4 \uadfc\uc721\uc744 \uc81c\ub300\ub85c \uc218\ucd95\ud560 \uc218 \uc788\ub2e4. \uc5d0\uc5b4\ucee8 \ucc2c \ubc14\ub78c \uc18d\uc5d0\uc11c \uc6b4\ub3d9\ud558\ub354\ub77c\ub3c4 \uc218\ubd84 \uc12d\ucde8\ub97c \uc18c\ud640\ud788 \ud574\uc120 \uc548 \ub41c\ub2e4.<\/strong><\/p>\n<\/blockquote>\n<p data-path-to-node=\"17\">\uc62c\uc5ec\ub984, \ub2e8\uc21c\ud788 \ubd80\ud53c\ub9cc \ud070 \ubab8\ubcf4\ub2e4 \uc637 \ud54f\uc744 \uc0b4\ub824\uc8fc\ub294 \ubc14\ub978 \uace8\uaca9\uacfc \ub2e8\ub2e8\ud55c \uc18d\uadfc\uc721\uc744 \uc6d0\ud55c\ub2e4\uba74 \ub9dd\uc124\uc774\uc9c0 \ub9d0\uace0 \ud544\ub77c\ud14c\uc2a4 \ub9e4\ud2b8 \uc704\uc5d0 \uc62c\ub77c\uc11c \ubcf4\uc790. \ubab8\uc758 \ubcc0\ud654\ub294 \uc0dd\uac01\ubcf4\ub2e4 \ube60\ub974\uac8c \ucc3e\uc544\uc62c \uac83\uc774\ub2e4.<\/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>&#8220;\ud5ec\uc2a4\uc7a5 \ub300\uc2e0 \ud544\ub77c\ud14c\uc2a4&#8221;\u2026 20\ub300 \ub0a8\uc131\ub4e4\uc774 \uc5ec\ub984\ucca0 \uc18d\uadfc\uc721\uc5d0 \uc9d1\uc911\ud558\ub294 \uc774\uc720 \uc5ec\ub984\uc774 \ub2e4\uac00\uc624\uba74 \ub300\ub2e4\uc218 20\ub300 \ub0a8\uc131\uc740 \ubc18\uc18c\ub9e4 \ud2f0\uc154\uce20 \ud54f\uc744 \uc0b4\ub9ac\uae30 \uc704\ud574 \ud5ec\uc2a4\uc7a5\uc73c\ub85c \ud5a5\ud55c\ub2e4. \uac00\uc2b4\uacfc \uc5b4\uae68 \uac19\uc740 \uc678\ud615\uc801\uc778 &#8216;\uac89\uadfc\uc721&#8217;\uc744 \ud0a4\uc6b0\uae30 \uc704\ud574\uc11c\ub2e4. \ud558\uc9c0\ub9cc \ucd5c\uadfc 20\ub300 \ub0a8\uc131\ub4e4 \uc0ac\uc774\uc5d0\uc11c \uc0c8\ub85c\uc6b4 \ud2b8\ub80c\ub4dc\uac00 \uc77c\uace0 \uc788\ub2e4. \ubb34\uac70\uc6b4 \ub364\ubca8 \ub300\uc2e0 \ub9e4\ud2b8\uc640 \ub9ac\ud3ec\uba38 \uc704\uc5d0\uc11c \ub540\uc744 \ud758\ub9ac\ub294 &#8216;\ub9e8\uc988 \ud544\ub77c\ud14c\uc2a4&#8217;\uac00 \uadf8 \uc8fc\uc778\uacf5\uc774\ub2e4. \ud2b9\ud788 \ub540\uc774 \ub9ce\uc774 \ub098\uace0 \uc27d\uac8c \uc9c0\uce58\ub294 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2673,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,20],"tags":[],"class_list":["post-2672","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2672","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=2672"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2672\/revisions"}],"predecessor-version":[{"id":2674,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2672\/revisions\/2674"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2673"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}