{"id":2691,"date":"2026-07-02T10:07:38","date_gmt":"2026-07-02T01:07:38","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2691"},"modified":"2026-07-02T10:24:07","modified_gmt":"2026-07-02T01:24:07","slug":"%ec%98%ac%ec%97%ac%eb%a6%84-%ec%99%84%eb%b2%bd%ed%95%9c-%ec%88%98%ec%98%81%eb%b3%b5-%ed%95%8f%ec%9d%84-%ec%9c%84%ed%95%9c-%ec%bd%94%ec%96%b4-%eb%9d%bc%ec%9d%b8-%ed%83%84%eb%a0%a5","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2691","title":{"rendered":"\uc62c\uc5ec\ub984 \uc644\ubcbd\ud55c \uc218\uc601\ubcf5 \ud54f\uc744 \uc704\ud55c \u2018\ucf54\uc5b4 &amp; \ub77c\uc778 \ud0c4\ub825\u2019 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4"},"content":{"rendered":"<h2 data-path-to-node=\"0\">\uc62c\uc5ec\ub984 \uc644\ubcbd\ud55c \uc218\uc601\ubcf5 \ud54f\uc744 \uc704\ud55c \u2018\ucf54\uc5b4 &amp; \ub77c\uc778 \ud0c4\ub825\u2019 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4<\/h2>\n<p data-path-to-node=\"1\">\ubcf8\uaca9\uc801\uc778 \ubb34\ub354\uc704\uc640 \ud568\uaed8 \ubc14\ub2e4\ub098 \uc218\uc601\uc7a5\uc73c\ub85c \ub5a0\ub098\ub294 \ubc14\uce89\uc2a4 \uc2dc\uc98c\uc774 \ucc3e\uc544\uc654\uc2b5\ub2c8\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uae09\uaca9\ud55c \uccb4\uc911 \uac10\ub7c9\uc744 \uc2dc\ub3c4\ud558\ub2e4 \ubcf4\uba74 \uccb4\uc9c0\ubc29 \ub300\uc2e0 \uadfc\uc721\uc774 \ube60\uc838 \ubab8\ub9e4 \ub77c\uc778\uc774 \ucc98\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uc218\uc601\ubcf5\uc744 \uc785\uc5c8\uc744 \ub54c \uac00\uc7a5 \ub3cb\ubcf4\uc774\ub294 \u2018\ud0c4\ud0c4\ud55c \ubcf5\ubd80\u2019, \u2018\uc560\ud50c\ud799\u2019, \u2018\uace7\uc740 \uc5b4\uae68 \ub77c\uc778\u2019\uc744 \ub9cc\ub4e4\uae30 \uc704\ud574\uc11c\ub294 \uc18d\uadfc\uc721\uc744 \ub2e8\ub828\ud574 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc8fc\ub294 \ud544\ub77c\ud14c\uc2a4\uac00 \uc81c\uaca9\uc785\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c\ub3c4 \ub9e4\ud2b8 \ud55c \uc7a5\uc73c\ub85c \ub530\ub77c \ud558\uba70 \uc218\uc601\ubcf5 \ud54f\uc744 \uadf9\ub300\ud654\ud560 \uc218 \uc788\ub294 \ud575\uc2ec \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 3\uac00\uc9c0\ub97c \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h3 data-path-to-node=\"3\">1. \ub9e4\ub048\ud55c \ud5c8\ub9ac\uc640 \ubcf5\ubd80\ub97c \ub9cc\ub4dc\ub294 \u2018\ub354\ube14 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58 (Double Leg Stretch)\u2019<\/h3>\n<p data-path-to-node=\"4\">\ube44\ud0a4\ub2c8\ub098 \ubaa8\ub178\ud0a4\ub2c8\ub97c \uc785\uc744 \ub54c \uac00\uc7a5 \uc2e0\uacbd \uc4f0\uc774\ub294 \ubd80\uc704\ub294 \ub2e8\uc5f0 \ubc43\uc0b4\uc785\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ubcf5\ubd80 \uc804\uccb4\uc640 \ucf54\uc5b4\ub97c \uac15\ud558\uac8c \uc790\uadf9\ud574 \ud5c8\ub9ac \ub77c\uc778\uc744 \ub0a0\uc52c\ud558\uac8c \uc7a1\uc544\uc90d\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ub4f1\uc5d0 \ub300\uace0 \ub204\uc6cc \ub450 \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \uac00\uc838\uc628 \ub4a4, \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uc2dc\uc120\uc740 \ubc30\uaf3d\uc744 \ubc14\ub77c\ubd05\ub2c8\ub2e4. \uc228\uc744 \ub9c8\uc2dc\uba74\uc11c \ub450 \ud314\uc740 \uadc0 \uc606\uc73c\ub85c, \ub450 \ub2e4\ub9ac\ub294 \uc0ac\uc120 \uba40\ub9ac \ubed7\uc5b4\uc90d\ub2c8\ub2e4. \uc774\ub54c \ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \uc0c1\uccb4\uac00 \ub0b4\ub824\uac00\uc9c0 \uc54a\uac8c \ubc84\ud168\uc57c \ud569\ub2c8\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ud314\ub85c \ud070 \uc6d0\uc744 \uadf8\ub9ac\uba70 \ucc98\uc74c \uc790\uc138\ub85c \ub3cc\uc544\uc640 \ubb34\ub98e\uc744 \uac10\uc2f8 \uc961\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\">\uc8fc\uc758\uc810:<\/b> \ub2e4\ub9ac\ub97c \ubed7\uc744 \ub54c \ud5c8\ub9ac\uac00 \ub9e4\ud2b8\uc5d0\uc11c \ub728\uba74 \ubd80\uc0c1 \uc704\ud5d8\uc774 \uc788\uc73c\ubbc0\ub85c, \ud5c8\ub9ac\uac00 \ub728\uc9c0 \uc54a\ub294 \uac01\ub3c4\uae4c\uc9c0\ub9cc \ub2e4\ub9ac\ub97c \ub0ae\ucda5\ub2c8\ub2e4. <b data-path-to-node=\"5,1,0\" data-index-in-node=\"65\">10\ud68c\uc529 3\uc138\ud2b8<\/b> \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"6\">2. \ubcfc\ub968\uac10 \uc788\ub294 \uc560\ud50c\ud799\uc744 \uc704\ud55c \u2018\uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge Variation)\u2019<\/h3>\n<p data-path-to-node=\"7\">\uc218\uc601\ubcf5\uc758 \ub4b7\ud0dc\ub97c \uacb0\uc815\uc9d3\ub294 \ud575\uc2ec\uc740 \ud799\uc5c5\uc785\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721(\ub300\ub454\uadfc)\uacfc \ud5c8\ubc85\uc9c0 \ub4a4\ucabd(\ud584\uc2a4\ud2b8\ub9c1)\uc744 \ud0c4\ud0c4\ud558\uac8c \uac00\uafb8\uc5b4 \ub2e4\ub9ac\uac00 \ub354 \uae38\uc5b4 \ubcf4\uc774\ub294 \ud6a8\uacfc\ub97c \uc90d\ub2c8\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b> \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \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. \uc774 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\uba70 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucc9c\uc7a5 \ud5a5\ud574 \uace7\uac8c \ubed7\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \ubc1c\ub05d\uc744 \ud3ec\uc778(Point)\ud55c \uc0c1\ud0dc\ub85c \ub2e4\ub9ac\ub97c \ubc14\ub2e5 \ucabd\uc73c\ub85c \ub0b4\ub838\ub2e4\uac00, \ub2e4\uc2dc \ucc28\uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\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\">\uc8fc\uc758\uc810:<\/b> \ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc77c \ub54c \ub4e4\uc5b4 \uc62c\ub9b0 \uace8\ubc18\uc774 \ud55c\ucabd\uc73c\ub85c \ucc98\uc9c0\uac70\ub098 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ub454\uadfc\uacfc \ubcf5\ubd80\uc5d0 \uacc4\uc18d \ud798\uc744 \uc8fc\uc5b4\uc57c \ud569\ub2c8\ub2e4. <b data-path-to-node=\"8,1,0\" data-index-in-node=\"67\">\uc88c\uc6b0 \uac01 8\ud68c\uc529 3\uc138\ud2b8<\/b> \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"9\">3. \uace7\uc740 \uc5b4\uae68\uc640 \ub4f1 \ub77c\uc778\uc744 \uc704\ud55c \u2018\uc2a4\uc644 (Swan Variation)\u2019<\/h3>\n<p data-path-to-node=\"10\">\uc624\ud504\uc204\ub354\ub098 \ud640\ud130\ub125 \uc218\uc601\ubcf5\uc744 \ub2f9\ub2f9\ud558\uac8c \uc18c\ud654\ud558\ub824\uba74 \uad7d\uc740 \ub4f1\uacfc \ub9d0\ub9b0 \uc5b4\uae68\ub97c \ud3b4\uc8fc\ub294 \uac83\uc774 \ud544\uc218\uc785\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ucc99\ucd94 \uae30\ub9bd\uadfc\uacfc \ub4f1 \ub4a4\ucabd \uadfc\uc721\uc744 \uac15\ud654\ud574 \uc90d\ub2c8\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ubc30\ub97c \ub300\uace0 \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ub450 \uc190\uc740 \uc5b4\uae68 \uc606 \ubc14\ub2e5\uc744 \uc9da\uc2b5\ub2c8\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ub9e4\ud2b8\ub97c \uc190\uc73c\ub85c \uac00\ubccd\uac8c \ubc00\uc5b4\ub0b4\uba70 \uba38\ub9ac, \uac00\uc2b4 \uc21c\uc73c\ub85c \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \uc5b4\uae68\uac00 \uc19f\uc9c0 \uc54a\ub3c4\ub85d \uadc0\uc640 \uc5b4\uae68\ub97c \uba40\ub9ac \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4. \ud55c \uac78\uc74c \ub354 \ub098\uc544\uac00, \uc0c1\uccb4\ub97c \uc138\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ub450 \ud314\uc744 \uc55e\uc73c\ub85c \ub098\ub780\ud788 \ubed7\uc5b4 \ub0a0\uac1c\ubf08\ub97c \ub4f1 \ub4a4\ub85c \ubaa8\uc544\uc8fc\ub294 \uc790\uadf9\uc744 \ub290\ub08d\ub2c8\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> \ud5c8\ub9ac\uc758 \ud798\uc73c\ub85c\ub9cc \uc0c1\uccb4\ub97c \uaebe\uc73c\uba74 \ud1b5\uc99d\uc774 \uc62c \uc218 \uc788\uc73c\ubbc0\ub85c, \ubc30\uaf3d\uc744 \ucc99\ucd94 \ucabd\uc73c\ub85c \uc3d9 \uc9d1\uc5b4\ub123\ub294 \ub290\ub08c\uc73c\ub85c \ubcf5\ubd80\uc758 \uae34\uc7a5\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4. <b data-path-to-node=\"11,1,0\" data-index-in-node=\"77\">8\ud68c\uc529 3\uc138\ud2b8<\/b> \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"13\">\n<h5 data-path-to-node=\"13,0\"><b data-path-to-node=\"13,0\" data-index-in-node=\"0\">\uae30\uc790\uc758 \ud55c\ub9c8\ub514:<\/b> \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b0\ub294 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub77c, \uccb4\ud615\uc758 \uc815\ub82c\uc744 \ubc14\ub85c\uc7a1\uace0 \uadfc\uc721\uc758 \uacb0\uc744 \uae38\uace0 \uac00\ub298\uac8c \ub9cc\ub4e4\uc5b4\uc8fc\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ud558\ub8e8 20\ubd84\uc529\ub9cc \uafb8\uc900\ud788 \ud22c\uc790\ud55c\ub2e4\uba74, \ub2e4\uac00\uc624\ub294 \ud734\uac00\uc9c0\uc5d0\uc11c \ud55c\uce35 \ub354 \ub2f9\ub2f9\ud558\uace0 \ud0c4\ub825 \ub118\uce58\ub294 \uc218\uc601\ubcf5 \uc2e4\ub8e8\uc5e3\uc744 \ubf50\ub0bc \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4. \uc9c0\uae08 \ubc14\ub85c \ub9e4\ud2b8\ub97c \ud3b4\uace0 \uc2dc\uc791\ud574 \ubcf4\uc138\uc694!<\/h5>\n<\/blockquote>\n<p>\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc62c\uc5ec\ub984 \uc644\ubcbd\ud55c \uc218\uc601\ubcf5 \ud54f\uc744 \uc704\ud55c \u2018\ucf54\uc5b4 &amp; \ub77c\uc778 \ud0c4\ub825\u2019 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4 \ubcf8\uaca9\uc801\uc778 \ubb34\ub354\uc704\uc640 \ud568\uaed8 \ubc14\ub2e4\ub098 \uc218\uc601\uc7a5\uc73c\ub85c \ub5a0\ub098\ub294 \ubc14\uce89\uc2a4 \uc2dc\uc98c\uc774 \ucc3e\uc544\uc654\uc2b5\ub2c8\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uae09\uaca9\ud55c \uccb4\uc911 \uac10\ub7c9\uc744 \uc2dc\ub3c4\ud558\ub2e4 \ubcf4\uba74 \uccb4\uc9c0\ubc29 \ub300\uc2e0 \uadfc\uc721\uc774 \ube60\uc838 \ubab8\ub9e4 \ub77c\uc778\uc774 \ucc98\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uc218\uc601\ubcf5\uc744 \uc785\uc5c8\uc744 \ub54c \uac00\uc7a5 \ub3cb\ubcf4\uc774\ub294 \u2018\ud0c4\ud0c4\ud55c \ubcf5\ubd80\u2019, \u2018\uc560\ud50c\ud799\u2019, \u2018\uace7\uc740 \uc5b4\uae68 \ub77c\uc778\u2019\uc744 \ub9cc\ub4e4\uae30 \uc704\ud574\uc11c\ub294 \uc18d\uadfc\uc721\uc744 \ub2e8\ub828\ud574 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc8fc\ub294 \ud544\ub77c\ud14c\uc2a4\uac00 \uc81c\uaca9\uc785\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c\ub3c4 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2692,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,16,39],"tags":[],"class_list":["post-2691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-16","category-39"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2691","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=2691"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2691\/revisions"}],"predecessor-version":[{"id":2693,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2691\/revisions\/2693"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2692"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}