{"id":2700,"date":"2026-07-09T10:35:08","date_gmt":"2026-07-09T01:35:08","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2700"},"modified":"2026-07-09T10:35:10","modified_gmt":"2026-07-09T01:35:10","slug":"%ec%88%a8%ec%9d%80-%eb%9d%bc%ec%9d%b8%ec%9d%84-%ea%b9%a8%ec%9a%b0%eb%8b%a4-%eb%82%a0%ec%94%ac%ed%95%9c-%eb%aa%b8%eb%a7%a4%eb%a5%bc-%eb%a7%8c%eb%93%9c%eb%8a%94-%ea%b8%b0%ec%a0%81","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2700","title":{"rendered":"\uc228\uc740 \ub77c\uc778\uc744 \uae68\uc6b0\ub2e4\u2026 \ub0a0\uc52c\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \u2018\uae30\uc801\uc758 \ud544\ub77c\ud14c\uc2a4\u2019 \ud648\ud2b8\ubc95"},"content":{"rendered":"<p data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\">\uc228\uc740 \ub77c\uc778\uc744 \uae68\uc6b0\ub2e4\u2026 \ub0a0\uc52c\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \u2018\uae30\uc801\uc758 \ud544\ub77c\ud14c\uc2a4\u2019 \ud648\ud2b8\ubc95<\/b><\/p>\n<p data-path-to-node=\"1\">\uc720\ub09c\ud788 \ubab8\uc774 \ubb34\uac81\uace0 \uc637\ud54f\uc774 \uc0b4\uc9c0 \uc54a\ub294\ub2e4\uace0 \ub290\uaef4\uc9c4\ub2e4\uba74, \uc9c0\uae08\uc774 \ubc14\ub85c \ub0b4 \ubab8\uc758 \u2018\ucf54\uc5b4(Core)\u2019\ub97c \uae68\uc6cc\uc57c \ud560 \ub54c\ub2e4. \ub0a0\uc52c\ud558\uace0 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub294 \ubb34\uc791\uc815 \uad76\ub294 \ub2e4\uc774\uc5b4\ud2b8\uac00 \uc544\ub2cc, \ubc14\ub978 \uc815\ub82c\uacfc \uc18d\uadfc\uc721 \uac15\ud654\uc5d0\uc11c \uc2dc\uc791\ub41c\ub2e4. \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc8fc\uace0 \uc720\uc5f0\ud55c \ub77c\uc778\uc744 \uc644\uc131\ud558\ub294 \ud544\ub77c\ud14c\uc2a4\ub294 \uad70\uc0b4\uc744 \uc815\ub9ac\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \ubc14\ub514\ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \ub370 \ud0c1\uc6d4\ud55c \uc6b4\ub3d9\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\ubc14\uc05c \uc77c\uc0c1 \uc18d\uc5d0\uc11c \uac70\ucc3d\ud55c \uae30\uad6c \uc5c6\uc774\ub3c4 \uc9d1\uc5d0\uc11c \ub9e4\ud2b8 \ud558\ub098\ub85c \uc2dc\uc791\ud560 \uc218 \uc788\ub294 \u2018\ub0a0\uc52c\ud55c \ubab8\ub9e4 \uc644\uc131 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 3\uac00\uc9c0\u2019\ub97c \uc18c\uac1c\ud55c\ub2e4.<\/p>\n<h3 data-path-to-node=\"4\">1. \ubcf5\ubd80 \uad70\uc0b4\uc744 \ub9e4\ub044\ub7fd\uac8c, \u2018\ub354\ube14 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58 (Double Leg Stretch)\u2019<\/h3>\n<p data-path-to-node=\"5\">\uc544\ub7ab\ubc30\uc640 \uc606\uad6c\ub9ac \uc0b4\uc774 \uace0\ubbfc\uc774\ub77c\uba74 \ucf54\uc5b4\ub97c \uac15\ub825\ud558\uac8c \uc790\uadf9\ud558\ub294 \uc774 \ub3d9\uc791\uc774 \uc81c\uaca9\uc774\ub2e4. \uc804\uccb4\uc801\uc778 \ubcf5\ubd80 \ud0c4\ub825\uc744 \ub192\uc5ec\uc8fc\uace0 \ud5c8\ub9ac \ub77c\uc778\uc744 \ub0a0\uc52c\ud558\uac8c \uc7a1\uc544\uc900\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"6,0,1\">\n<li>\n<p data-path-to-node=\"6,0,1,0,0\">\ub9e4\ud2b8\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae34\ub2e4. \uc0c1\uccb4\ub97c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub824 \uc2dc\uc120\uc740 \ubc30\uaf3d\uc744 \ud5a5\ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,0,1,1,0\">\uc228\uc744 \ub0b4\uc26c\uba70 \ub450 \ud314\uc740 \uba38\ub9ac \uc704\ub85c \uadc0 \uc606\uae4c\uc9c0, \ub450 \ubc1c\uc740 \ub300\uac01\uc120 45\ub3c4 \ubc29\ud5a5\uc73c\ub85c \uae38\uac8c \ubed7\ub294\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,0,1,2,0\">\uc228\uc744 \ub9c8\uc2dc\uba70 \ud070 \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ud314\uc744 \ub3cc\ub824 \ub2e4\uc2dc \ubb34\ub98e\uc744 \uac10\uc2f8 \uc950\uba70 \uc2dc\uc791 \uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4.<\/p>\n<\/li>\n<\/ol>\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\">\uc8fc\uc758\uc810:<\/b> \ub2e4\ub9ac\ub97c \ubed7\uc744 \ub54c \ud5c8\ub9ac\uac00 \ub9e4\ud2b8\uc5d0\uc11c \ub728\uc9c0 \uc54a\ub3c4\ub85d \ubc30\ub97c \ubc14\ub2e5 \ucabd\uc73c\ub85c \ub2e8\ub2e8\ud788 \ub20c\ub7ec\ub0b4\uc57c \ud55c\ub2e4. 10~15\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"7\">2. \uac00\ub298\uace0 \uae34 \ub2e4\ub9ac \ub77c\uc778\uc758 \uc644\uc131, \u2018\uc0ac\uc774\ub4dc \ub808\uadf8 \ub9ac\ud504\ud2b8 (Side Leg Lift)\u2019<\/h3>\n<p data-path-to-node=\"8\">\uace8\ubc18\uc758 \uade0\ud615\uc744 \uc7a1\uace0 \ud5c8\ubc85\uc9c0 \uc548\ud30e\uc758 \uad70\uc0b4\uc744 \uc815\ub9ac\ud574 \ub2e4\ub9ac\ub97c \uae38\uace0 \ub0a0\uc52c\ud574 \ubcf4\uc774\uac8c \ub9cc\ub4dc\ub294 \ub3d9\uc791\uc774\ub2e4. \uc2b9\ub9c8\uc0b4\uacfc \ud799\uc5c5\uc5d0 \ud2b9\ud788 \ud6a8\uacfc\uc801\uc774\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"9,0,1\">\n<li>\n<p data-path-to-node=\"9,0,1,0,0\">\ub9e4\ud2b8\uc5d0 \uc606\uc73c\ub85c \ub204\uc6cc \ud55c\ucabd \ud314\ub85c \uba38\ub9ac\ub97c \ubc1b\uce58\uace0, \ub450 \ub2e4\ub9ac\ub294 \ubab8\ud1b5\ubcf4\ub2e4 \uc0b4\uc9dd \uc55e\uc73c\ub85c \ubed7\ub294\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,0,1,1,0\">\uc704\uc5d0 \uc788\ub294 \ub2e4\ub9ac\ub97c \uace8\ubc18 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4, \ubc1c\ub05d\uc744 \uae38\uac8c \ub298\uc5ec\uc900\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,0,1,2,0\">\uc228\uc744 \ub0b4\uc26c\uba70 \ub2e4\ub9ac\ub97c \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \uae38\uac8c \ubed7\uc5b4 \uc62c\ub838\ub2e4\uac00, \ub9c8\uc2dc\ub294 \uc228\uc5d0 \uc800\ud56d\uc744 \ub290\ub07c\uba70 \ucc9c\ucc9c\ud788 \ub0b4\ub9b0\ub2e4.<\/p>\n<\/li>\n<\/ol>\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\">\uc8fc\uc758\uc810:<\/b> \ub2e4\ub9ac\ub97c \uc62c\ub9b4 \ub54c \uace8\ubc18\uc774 \ub4a4\ub85c \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc0c1\uccb4\ub97c \uace0\uc815\ud574\uc57c \ud55c\ub2e4. \uc88c\uc6b0 \uac01\uac01 15\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"10\">3. \ud0c4\ud0c4\ud55c \ub4a4\ud0dc\uc640 \uc560\ud50c\ud799, \u2018\uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)\u2019<\/h3>\n<p data-path-to-node=\"11\">\ub0a0\uc52c\ud55c \ubab8\ub9e4\uc758 \uc644\uc131\uc740 \uace7 \ubc14\ub978 \uc790\uc138\uc640 \ud799\ub77c\uc778\uc774\ub2e4. \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \uae30\ub974\uace0 \uc5c9\ubc11\uc0b4(\uc5c9\ub369\uc774 \uc544\ub798 \uad70\uc0b4)\uc744 \uc815\ub9ac\ud574 \uc8fc\ub294 \ub300\ud45c\uc801\uc778 \uc804\uc2e0 \ud6c4\uba74 \uc6b4\ub3d9\uc774\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"12,0,1\">\n<li>\n<p data-path-to-node=\"12,0,1,0,0\">\ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4. \uc591\uc190\uc740 \uc5c9\ub369\uc774 \uc606 \ubc14\ub2e5\uc744 \uc9da\ub294\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,0,1,1,0\">\uc228\uc744 \ub0b4\uc26c\uba70 \uaf2c\ub9ac\ubf08\ubd80\ud130 \ucc99\ucd94\ub97c \ud55c \uc54c \ud55c \uc54c \ubc14\ub2e5\uc5d0\uc11c \ub5bc\uc5b4\ub0b4\ub4ef \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \uc5b4\uae68\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,0,1,2,0\">\ud5c8\ubc85\uc9c0 \ub4a4\ucabd\uacfc \uc5c9\ub369\uc774\uc758 \uc218\ucd95\uc744 \ub290\ub07c\uba70 5\ucd08\uac04 \ubc84\ud2f4 \ud6c4, \ub4f1\ubd80\ud130 \ucc28\ub840\ub300\ub85c \ubc14\ub2e5\uc5d0 \ub0b4\ub824\ub193\ub294\ub2e4.<\/p>\n<\/li>\n<\/ol>\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\">\uc8fc\uc758\uc810:<\/b> \ud5c8\ub9ac\ub97c \uacfc\ub3c4\ud558\uac8c \uaebe\uc73c\uba74 \ud1b5\uc99d\uc774 \uc720\ubc1c\ub418\ubbc0\ub85c \uc5c9\ub369\uc774\uc640 \uc544\ub7ab\ubc30\uc758 \ud798\uc73c\ub85c \ubc84\ud168\uc57c \ud55c\ub2e4. 12\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"14\">\ud83d\udca1 \ub0a0\uc52c\ud568\uc744 \uc720\uc9c0\ud558\ub294 \ud544\ub77c\ud14c\uc2a4 \ud575\uc2ec \ud638\ud761\ubc95<\/h3>\n<p data-path-to-node=\"15\">\ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 \u2018\uac08\ube44\ubf08 \ud638\ud761(\ud749\uc2dd \ud638\ud761)\u2019\uc5d0 \uc788\ub2e4. \ucf54\ub85c \uc228\uc744 \uae4a\uc774 \ub9c8\uc2dc\uba70 \uac08\ube44\ubf08\ub97c \uc591\uc606\uacfc \ub4a4\ub85c \ud48d\uc120\ucc98\ub7fc \ubd80\ud480\ub9ac\uace0, \uc785\uc73c\ub85c \ub0b4\uc26c\uba74\uc11c \uac08\ube44\ubf08\ub97c \uaf49 \uc870\uc774\uba70 \ubc30\ub97c \ub0a9\uc791\ud558\uac8c \ub9cc\ub4dc\ub294 \ud638\ud761\uc774\ub2e4. \uc774 \ud638\ud761\ub9cc \uc81c\ub300\ub85c \ud574\ub3c4 \ucf54\uc5b4 \uadfc\uc721\uc774 \ud65c\uc131\ud654\ub418\uc5b4 \ubcf5\ubd80 \uc0ac\uc774\uc988\uac00 \uc904\uc5b4\ub4dc\ub294 \ud6a8\uacfc\ub97c \ubcfc \uc218 \uc788\ub2e4.<\/p>\n<p data-path-to-node=\"16\">\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud55c \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub97c \ub118\uc5b4, \ubab8\uc758 \uc815\ub82c\uc744 \ubc14\ub85c\uc7a1\uc544 \ubcf8\uc5f0\uc758 \uac00\uc7a5 \uc544\ub984\ub2e4\uc6b4 \ub77c\uc778\uc744 \ucc3e\uc544\uc8fc\ub294 \uc6b4\ub3d9\uc774\ub2e4. \ud558\ub8e8 20\ubd84, \ub0b4 \ubab8\uc5d0 \uc9d1\uc911\ud558\ub294 \uc815\uc131\uc2a4\ub7ec\uc6b4 \uc2dc\uac04\uc744 \ud1b5\ud574 \uc62c\uc5ec\ub984 \ub354 \uac00\ubccd\uace0 \ub0a0\uc52c\ud55c \uc2e4\ub8e8\uc5e3\uc744 \uc644\uc131\ud574 \ubcf4\uc790.<\/p>\n<p data-path-to-node=\"16\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc228\uc740 \ub77c\uc778\uc744 \uae68\uc6b0\ub2e4\u2026 \ub0a0\uc52c\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \u2018\uae30\uc801\uc758 \ud544\ub77c\ud14c\uc2a4\u2019 \ud648\ud2b8\ubc95 \uc720\ub09c\ud788 \ubab8\uc774 \ubb34\uac81\uace0 \uc637\ud54f\uc774 \uc0b4\uc9c0 \uc54a\ub294\ub2e4\uace0 \ub290\uaef4\uc9c4\ub2e4\uba74, \uc9c0\uae08\uc774 \ubc14\ub85c \ub0b4 \ubab8\uc758 \u2018\ucf54\uc5b4(Core)\u2019\ub97c \uae68\uc6cc\uc57c \ud560 \ub54c\ub2e4. \ub0a0\uc52c\ud558\uace0 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub294 \ubb34\uc791\uc815 \uad76\ub294 \ub2e4\uc774\uc5b4\ud2b8\uac00 \uc544\ub2cc, \ubc14\ub978 \uc815\ub82c\uacfc \uc18d\uadfc\uc721 \uac15\ud654\uc5d0\uc11c \uc2dc\uc791\ub41c\ub2e4. \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc8fc\uace0 \uc720\uc5f0\ud55c \ub77c\uc778\uc744 \uc644\uc131\ud558\ub294 \ud544\ub77c\ud14c\uc2a4\ub294 \uad70\uc0b4\uc744 \uc815\ub9ac\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \ubc14\ub514\ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \ub370 \ud0c1\uc6d4\ud55c \uc6b4\ub3d9\uc774\ub2e4. \ubc14\uc05c \uc77c\uc0c1 \uc18d\uc5d0\uc11c [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-2700","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\/2700","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=2700"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2700\/revisions"}],"predecessor-version":[{"id":2702,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2700\/revisions\/2702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2701"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}