{"id":2681,"date":"2026-06-25T09:22:24","date_gmt":"2026-06-25T00:22:24","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2681"},"modified":"2026-06-25T09:22:26","modified_gmt":"2026-06-25T00:22:26","slug":"%ea%b5%b0%ec%82%b4%ec%9d%80-%eb%b9%bc%ea%b3%a0-%ed%83%84%eb%a0%a5%ec%9d%80-%eb%8d%94%ed%95%98%ea%b3%a0-%eb%a7%a4%ed%8a%b8-%ed%95%9c-%ec%9e%a5%ec%9c%bc%eb%a1%9c-%eb%81%9d%eb%82%b4%eb%8a%94","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2681","title":{"rendered":"\uad70\uc0b4\uc740 \ube7c\uace0 \ud0c4\ub825\uc740 \ub354\ud558\uace0\u2026 \ub9e4\ud2b8 \ud55c \uc7a5\uc73c\ub85c \ub05d\ub0b4\ub294 \uc5ec\ub984 \ub9de\uc774 \ud544\ub77c\ud14c\uc2a4"},"content":{"rendered":"<p data-path-to-node=\"0\">\uc62c\uc5ec\ub984 \ub2f9\ub2f9\ud558\uace0 \uac74\uac15\ud55c \ube44\ud0a4\ub2c8 \ub77c\uc778\uc744 \uc644\uc131\ud558\uace0 \uc2f6\ub2e4\uba74 \uc9c0\uae08\uc774 \ubc14\ub85c \uc2dc\uc791\ud560 \ub54c\uc785\ub2c8\ub2e4. \uc9e7\uc740 \uc2dc\uac04 \uc548\uc5d0 \uad70\uc0b4\uc744 \uc815\ub9ac\ud558\uace0 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uace0 \uc2f6\ub2e4\uba74 \uc18d\uadfc\uc721\uc744 \ub2e8\uac15\ud558\uac8c \uc7a1\uc544\uc8fc\ub294 &#8216;\ud544\ub77c\ud14c\uc2a4&#8217;\uac00 \ucd5c\uace0\uc758 \uc120\ud0dd\uc785\ub2c8\ub2e4. \ubc14\uc05c \uc77c\uc0c1 \uc18d\uc5d0\uc11c \ud5ec\uc2a4\uc7a5\uc5d0 \uac08 \uc2dc\uac04\uc774 \uc5c6\ub2e4\uba74, \uc9d1\uc5d0\uc11c \uac70\uc2e4 \ub9e4\ud2b8 \ud55c \uc7a5\uc73c\ub85c \ub05d\ub0bc \uc218 \uc788\ub294 &#8216;\uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ucd08\uace0\ud6a8\uc728 \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8 \ub8e8\ud2f4&#8217;\uc5d0 \uc8fc\ubaa9\ud574 \ubcf4\uc138\uc694.<\/p>\n<h3 data-path-to-node=\"2\">1. \uc798\ub85d\ud55c \ud5c8\ub9ac\ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 &#8216;\ud06c\ub9ac\uc2a4\ud06c\ub85c\uc2a4 (Criss-Cross)&#8217;<\/h3>\n<p data-path-to-node=\"3\">\uc5ec\ub984\ucca0 \ud06c\ub86d\ud2f0\ub098 \uc218\uc601\ubcf5\uc744 \uc785\uc744 \ub54c \uac00\uc7a5 \uc2e0\uacbd \uc4f0\uc774\ub294 \ubd80\uc704\ub294 \ub2e8\uc5f0 \ubc43\uc0b4\uacfc \uc606\uad6c\ub9ac\uc785\ub2c8\ub2e4. \ud06c\ub9ac\uc2a4\ud06c\ub85c\uc2a4\ub294 \ubcf5\ubd80 \uc804\uccb4\uc640 \uc678\ubcf5\uc0ac\uadfc(\uc606\uad6c\ub9ac \uadfc\uc721)\uc744 \ub3d9\uc2dc\uc5d0 \uc950\uc5b4\uc9dc \uc8fc\ub294 \ucd5c\uace0\uc758 \ubcf5\ubd80 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"4\">\n<li>\n<p data-path-to-node=\"4,0,0\"><b data-path-to-node=\"4,0,0\" data-index-in-node=\"0\">\ub3d9\uc791:<\/b> \ub9e4\ud2b8\uc5d0 \ub204\uc6cc \ub450 \uc190\uc744 \uba38\ub9ac \ub4a4\ub85c \uae4d\uc9c0 \ub07c\uace0, \ub450 \ub2e4\ub9ac\ub294 \uae30\uc5b5\uc790 \ubaa8\uc591(\ud14c\uc774\ube14 \ud0d1)\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc0c1\uccb4\ub97c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c, \ud55c\ucabd \ub2e4\ub9ac\ub97c \uae38\uac8c \ubed7\uc73c\uba70 \ubc18\ub300\ucabd \ubb34\ub98e\uacfc \ud314\uafc8\uce58\uac00 \ub9cc\ub098\ub3c4\ub85d \uc0c1\uccb4\ub97c \ube44\ud2c0\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"4,1,0\"><b data-path-to-node=\"4,1,0\" data-index-in-node=\"0\">\ud301:<\/b> \ub2e8\uc21c\ud788 \ubaa9\ub9cc \ub3cc\ub9ac\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \uac00\uc2b4 \uac08\ube44\ubf08\ub97c \ubc18\ub300\ucabd \uace8\ubc18\uc744 \ud5a5\ud574 \uac15\ud558\uac8c \uc950\uc5b4\uc9dc\ub294 \ub290\ub08c\uc73c\ub85c \ud638\ud761\uc744 \ub0b4\ubc49\uc5b4\uc57c \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc591\ucabd \ubc88\uac08\uc544 15\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"5\">2. \ud0c4\ub825 \uc788\ub294 \uc560\ud50c\ud799\uc744 \uc704\ud55c &#8216;\uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)&#8217;<\/h3>\n<p data-path-to-node=\"6\">\ub4a4\ud0dc\uc758 \ud575\uc2ec\uc740 \ucc98\uc9c0\uc9c0 \uc54a\uace0 \ud799\uc5c5\ub41c \uc5c9\ub369\uc774 \ub77c\uc778\uc785\ub2c8\ub2e4. \ube0c\ub9bf\uc9c0\ub294 \ub454\uadfc(\uc5c9\ub369\uc774 \uadfc\uc721)\uacfc \ucc99\ucd94 \uae30\ub9bd\uadfc\uc744 \uac15\ud654\ud574 \uc560\ud50c\ud799\uc744 \ub9cc\ub4dc\ub294 \ub3d9\uc2dc\uc5d0 \uad6c\ubd80\uc815\ud55c \uc790\uc138\uae4c\uc9c0 \uad50\uc815\ud574 \uc90d\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"7\">\n<li>\n<p data-path-to-node=\"7,0,0\"><b data-path-to-node=\"7,0,0\" data-index-in-node=\"0\">\ub3d9\uc791:<\/b> \ub9e4\ud2b8\uc5d0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\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\ub3c4\ub85d \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"7,1,0\"><b data-path-to-node=\"7,1,0\" data-index-in-node=\"0\">\ud301:<\/b> \uc774\ub54c \ud5c8\ub9ac\ub97c \uacfc\ub3c4\ud558\uac8c \uaebe\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \ud798\uc744 \uaf49 \uc8fc\uace0, \uc5c9\ub369\uc774 \uc544\ub7ab\ubd80\ubd84\uc744 \uac15\ud558\uac8c \uc218\ucd95\ud574\uc57c \ud569\ub2c8\ub2e4. \ud5c8\ubc85\uc9c0 \ub4a4\ucabd\uacfc \uc5c9\ub369\uc774\uc5d0 \uc790\uadf9\uc744 \ub290\ub07c\uba70 20\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"8\">3. \ub9e4\ub048\ud55c \uc5b4\uae68\uc640 \ud314\ub69d \ub77c\uc778\uc744 \uae4e\ub294 &#8216;\ud50c\ub7ad\ud06c \ud22c \ud30c\uc774\ud06c (Plank to Pike)&#8217;<\/h3>\n<p data-path-to-node=\"9\">\ubbfc\uc18c\ub9e4\ub97c \uc785\uc5c8\uc744 \ub54c \ud22d \ud280\uc5b4\ub098\uc624\ub294 \uaca8\ub4dc\ub791\uc774 \uc0b4\uacfc \ub35c\ub35c \ub5a8\ub9ac\ub294 \ud314\ub69d \uc0b4\uc774 \uace0\ubbfc\uc774\ub77c\uba74 \uc804\uc2e0\uc744 \ubaa8\ub450 \uc4f0\ub294 \ud50c\ub7ad\ud06c \ubcc0\ud615 \ub3d9\uc791\uc774 \ub2f5\uc785\ub2c8\ub2e4.<\/p>\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\">\ub3d9\uc791:<\/b> \uc591\ud314\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub824 \ubc14\ub2e5\uc744 \uc9da\uace0 \uba38\ub9ac\ubd80\ud130 \ubc1c\ub05d\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc774 \ub418\ub294 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \uc7a1\uc2b5\ub2c8\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \uaf2c\ub9ac\ubf08\ub97c \ucc9c\uc7a5 \ucabd\uc73c\ub85c \ub192\uac8c \ub4e4\uc5b4 \uc62c\ub824 \ubab8\uc744 \ub4a4\uc9d1\uc5b4\uc9c4 &#8216;V&#8217;\uc790 \ubaa8\uc591(\ud30c\uc774\ud06c \uc790\uc138)\uc73c\ub85c \ub9cc\ub4ed\ub2c8\ub2e4. \ubcf5\ubd80 \ud798\uc73c\ub85c \uc5c9\ub369\uc774\ub97c \ub04c\uc5b4\uc62c\ub838\ub2e4\uac00 \ub2e4\uc2dc \ucc9c\ucc9c\ud788 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \ub3cc\uc544\uc635\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\">\ud301:<\/b> \uc5b4\uae68\uac00 \uc19f\uad6c\uce58\uc9c0 \uc54a\ub3c4\ub85d \uadc0\uc640 \uc5b4\uae68 \uac70\ub9ac\ub97c \uba40\ub9ac \uc720\uc9c0\ud558\uace0, \uc190\ubc14\ub2e5\uc73c\ub85c \ubc14\ub2e5\uc744 \uac15\ud558\uac8c \ubc00\uc5b4\ub0b4\uc57c \ud314\ub69d\uacfc \uc5b4\uae68 \ub77c\uc778\uc774 \ub9e4\ub048\ud574\uc9d1\ub2c8\ub2e4. 10\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"12\">\n<h5 style=\"text-align: left\" data-path-to-node=\"12,0\"><strong>[\uc131\uacf5\uc801\uc778 \ud734\uac00 \ubab8\ub9e4\ub97c \uc704\ud55c Key Point] \ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 &#8216;\ud30c\uc6cc\ud558\uc6b0\uc2a4(\ubcf5\ubd80, \uace8\ubc18, \uc5c9\ub369\uc774 \uc8fc\ubcc0 \ubd80\uc704)&#8217;\uc758 \ud1b5\uc81c\uc640 \ud638\ud761\uc785\ub2c8\ub2e4. \ubb34\uc791\uc815 \ub3d9\uc791\uc744 \ube60\ub974\uac8c \ubc18\ubcf5\ud558\uae30\ubcf4\ub2e4, \ud55c \ubc88\uc744 \ud558\ub354\ub77c\ub3c4 \ud0c0\uac9f \uadfc\uc721\uc758 \uc790\uadf9\uc5d0 \uc9d1\uc911\ud558\uba70 \uae4a\uac8c \uc228\uc744 \ub0b4\ubc49\ub294 \uac83\uc774 \ub9e4\ub048\ud55c \ubc14\ub514\ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \uc9c0\ub984\uae38\uc785\ub2c8\ub2e4.<\/strong><\/h5>\n<\/blockquote>\n<p data-path-to-node=\"13\">\uc9c0\uae08 \uc2dc\uc791\ud574\ub3c4 \ub2a6\uc9c0 \uc54a\uc558\uc2b5\ub2c8\ub2e4. \ud558\ub8e8 \ub531 15\ubd84\uc529\ub9cc \ud22c\uc790\ud574 \uc62c\uc5ec\ub984 \ud734\uc591\uc9c0\uc5d0\uc11c \ub204\uad6c\ubcf4\ub2e4 \ube5b\ub098\ub294 \uc8fc\uc778\uacf5\uc774 \ub418\uc5b4\ubcf4\uc138\uc694!<\/p>\n<p data-path-to-node=\"13\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc62c\uc5ec\ub984 \ub2f9\ub2f9\ud558\uace0 \uac74\uac15\ud55c \ube44\ud0a4\ub2c8 \ub77c\uc778\uc744 \uc644\uc131\ud558\uace0 \uc2f6\ub2e4\uba74 \uc9c0\uae08\uc774 \ubc14\ub85c \uc2dc\uc791\ud560 \ub54c\uc785\ub2c8\ub2e4. \uc9e7\uc740 \uc2dc\uac04 \uc548\uc5d0 \uad70\uc0b4\uc744 \uc815\ub9ac\ud558\uace0 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uace0 \uc2f6\ub2e4\uba74 \uc18d\uadfc\uc721\uc744 \ub2e8\uac15\ud558\uac8c \uc7a1\uc544\uc8fc\ub294 &#8216;\ud544\ub77c\ud14c\uc2a4&#8217;\uac00 \ucd5c\uace0\uc758 \uc120\ud0dd\uc785\ub2c8\ub2e4. \ubc14\uc05c \uc77c\uc0c1 \uc18d\uc5d0\uc11c \ud5ec\uc2a4\uc7a5\uc5d0 \uac08 \uc2dc\uac04\uc774 \uc5c6\ub2e4\uba74, \uc9d1\uc5d0\uc11c \uac70\uc2e4 \ub9e4\ud2b8 \ud55c \uc7a5\uc73c\ub85c \ub05d\ub0bc \uc218 \uc788\ub294 &#8216;\uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ucd08\uace0\ud6a8\uc728 \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8 \ub8e8\ud2f4&#8217;\uc5d0 \uc8fc\ubaa9\ud574 \ubcf4\uc138\uc694. 1. \uc798\ub85d\ud55c \ud5c8\ub9ac\ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 &#8216;\ud06c\ub9ac\uc2a4\ud06c\ub85c\uc2a4 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2682,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39,20],"tags":[],"class_list":["post-2681","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2681","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=2681"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2681\/revisions"}],"predecessor-version":[{"id":2683,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2681\/revisions\/2683"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2682"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}