{"id":2719,"date":"2026-07-23T10:36:39","date_gmt":"2026-07-23T01:36:39","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2719"},"modified":"2026-07-23T10:36:51","modified_gmt":"2026-07-23T01:36:51","slug":"%ec%8a%a4%eb%a7%88%ed%8a%b8%ed%8f%b0-%ea%b3%a0%ea%b0%9c-%ec%88%99%ec%9d%b8-20%eb%8c%80-%ea%b1%b0%eb%b6%81%eb%aa%a9-%ed%83%88%ec%b6%9c-%eb%8f%95%eb%8a%94-%ed%95%84%eb%9d%bc%ed%85%8c","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2719","title":{"rendered":"\uc2a4\ub9c8\ud2b8\ud3f0 \uace0\uac1c \uc219\uc778 20\ub300, \u2018\uac70\ubd81\ubaa9\u2019 \ud0c8\ucd9c \ub3d5\ub294 \ud544\ub77c\ud14c\uc2a4 \ubaa9 \uadfc\uc721 \uac15\ud654\ubc95"},"content":{"rendered":"<h2 data-path-to-node=\"0\">\uc2a4\ub9c8\ud2b8\ud3f0 \uace0\uac1c \uc219\uc778 20\ub300, \u2018\uac70\ubd81\ubaa9\u2019 \ud0c8\ucd9c \ub3d5\ub294 \ud544\ub77c\ud14c\uc2a4 \ubaa9 \uadfc\uc721 \uac15\ud654\ubc95<\/h2>\n<p data-path-to-node=\"1\">\uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ubaa8\ub2c8\ud130 \uc0ac\uc6a9\uc774 \uc77c\uc0c1\ud654\ub41c 20\ub300 \uc0ac\uc774\uc5d0\uc11c \ubaa9 \ud1b5\uc99d\uc744 \ud638\uc18c\ud558\ub294 \uc774\ub4e4\uc774 \uae09\uc99d\ud558\uace0 \uc788\ub2e4. \uc7a5\uc2dc\uac04 \uc798\ubabb\ub41c \uc790\uc138\ub85c \uace0\uac1c\ub97c \uc219\uc774\uba74 \ubaa9\ubf08 \ubcf8\ub798\uc758 C\uc790 \uace1\uc120\uc774 \uc0ac\ub77c\uc9c0\uace0 \uc77c\uc790\ubaa9\uc774\ub098 \uac70\ubd81\ubaa9 \ubcc0\ud615\uc774 \uc77c\uc5b4\ub098\uae30 \uc27d\ub2e4. \uc774\ub294 \ub2e8\uc21c\ud55c \ud1b5\uc99d\uc744 \ub118\uc5b4 \ubaa9 \ub514\uc2a4\ud06c\ub098 \ub450\ud1b5\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc5b4 \ucd08\uae30 \uad00\ub9ac\uac00 \uc911\uc694\ud558\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uc18d\uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uacbd\ucd94 \uc804\ub9cc\uc744 \ud68c\ubcf5\uc2dc\ud0a4\ub294 \ub370 \ub6f0\uc5b4\ub09c \ud6a8\uacfc\ub97c \ubc1c\ud718\ud55c\ub2e4. 20\ub300\ub97c \uc704\ud55c \ub300\ud45c\uc801\uc778 \ubaa9 \uadfc\uc721 \uac15\ud654 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uacfc \uc8fc\uc758\uc810\uc744 \uc815\ub9ac\ud588\ub2e4.<\/p>\n<h3 data-path-to-node=\"3\">1. \ud5e4\ub4dc \ub178\ub4dc (Head Nod) &amp; \ud131 \ub2f9\uae30\uae30<\/h3>\n<p data-path-to-node=\"4\">\ubaa9 \uae4a\uc740 \uacf3\uc5d0 \uc704\uce58\ud55c \uacbd\ucd94 \uad74\uace1\uadfc(Deep Cervical Flexors)\uc744 \ud65c\uc131\ud654\ud558\ub294 \uac00\uc7a5 \uae30\ucd08\uc801\uc778 \ub3d9\uc791\uc774\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 \ubc14\ub974\uac8c \ub204\uc6cc \ubb34\ub98e\uc744 \uad7d\ud788\uace0 \ubc1c\ubc14\ub2e5\uc744 \ubc14\ub2e5\uc5d0 \ubd99\uc778\ub2e4. \uc2dc\uc120\uc740 \ucc9c\uc7a5\uc744 \ud5a5\ud55c\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \ud131 \uc544\ub798\uc5d0 \uc791\uc740 \uacf5\uc774 \uc788\ub2e4\uace0 \uc0c1\uc0c1\ud558\uace0, \ud131\uc744 \uac00\ubccd\uac8c \uac00\uc2b4 \ucabd\uc73c\ub85c \ub04c\uc5b4\ub2f9\uae34\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\">\ud3ec\uc778\ud2b8:<\/b> \ubaa9 \ub4a4\ucabd\uc774 \uae38\uc5b4\uc9c0\ub294 \ub290\ub08c\uc5d0 \uc9d1\uc911\ud558\uba70, \uac89\uadfc\uc721\uc778 \ud749\uc1c4\uc720\ub3cc\uadfc\uc5d0 \uacfc\ub3c4\ud55c \ud798\uc774 \ub4e4\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4. 5~10\ucd08\uac04 \uc720\uc9c0\ud558\uba70 8\ud68c \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"6\">2. \uccb4\uc2a4\ud2b8 \ub9ac\ud504\ud2b8 (Chest Lift)<\/h3>\n<p data-path-to-node=\"7\">\ubaa9 \uadfc\uc721 \ub2e8\ub3c5 \uac15\ud654\uac00 \uc544\ub2cc, \ucf54\uc5b4\uc640 \uc0c1\ubd80 \ub4f1 \uadfc\uc721\uc744 \ud568\uaed8 \uc368\uc11c \ubaa9\uc5d0 \uc9d1\uc911\ub418\ub294 \ubd80\ub2f4\uc744 \uc904\uc5ec\uc8fc\ub294 \ub3d9\uc791\uc774\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> \uc591\uc190\uc73c\ub85c \uba38\ub9ac \ub4a4\ud1b5\uc218\ub97c \ubc1b\uce58\uace0 \ud314\uafc8\uce58\ub294 \uc0b4\uc9dd \ub208\uc2dc\uc6b8 \uc606\uc5d0 \ub450\uc5b4 \uc2dc\uc57c\uc5d0 \ubcf4\uc774\uac8c \ud55c\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 &#8216;\ud5e4\ub4dc \ub178\ub4dc&#8217; \ub3d9\uc791\uc744 \uba3c\uc800 \ub9cc\ub4e0 \ub4a4, \uac08\ube44\ubf08\ub97c \uace8\ubc18 \ucabd\uc73c\ub85c \ub04c\uc5b4\ub0b4\ub9ac\uba70 \uc0c1\uccb4\ub97c \uc77c\uc73c\ucf1c \uc138\uc6b4\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\">\ud3ec\uc778\ud2b8:<\/b> \uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uac15\ud558\uac8c \uc7a1\uc544\ub2f9\uae30\uc9c0 \uc54a\uace0, \uc0c1\ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub824 \ubaa9\uc5d0 \uacfc\ub3c4\ud55c \uae34\uc7a5\uc774 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4. 10\ud68c \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"9\">3. \uc2a4\uc644 \ud504\ub9ac\ud504 (Swan Prep)<\/h3>\n<p data-path-to-node=\"10\">\uad7d\uc740 \uc5b4\uae68\uc640 \ub4f1(\ud749\ucd94)\uc744 \ud568\uaed8 \ud3b4\uc8fc\uc5b4 \ubaa9 \uadfc\uc721\uc774 \uc81c \uae30\ub2a5\uc744 \ud558\ub3c4\ub85d \ub3d5\ub294 \uc2e0\uc804 \uc6b4\ub3d9\uc774\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> \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc774\ub9c8 \ubc11\uc5d0 \uc190\ub4f1\uc744 \ub300\uac70\ub098 \uc190\ubc14\ub2e5\uc744 \uc5b4\uae68 \uc606 \ubc14\ub2e5\uc5d0 \ub454\ub2e4. \ucf54 \ub05d\uc73c\ub85c \ubc14\ub2e5\uc5d0 \uad6c\uc2ac\uc744 \uad74\ub9ac\ub4ef \uc2dc\uc120\uc744 \uc55e\uc73c\ub85c \uc774\ub3d9\ud558\uba70 \uba38\ub9ac\uc640 \uac00\uc2b4\uc744 \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9b0\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\">\ud3ec\uc778\ud2b8:<\/b> \uaebe\uc778 \ubaa9\uc774 \uc544\ub2cc &#8216;\uae34 \ubaa9\uc120&#8217;\uc744 \uc720\uc9c0\ud558\uba70, \uc1c4\uace8\uc744 \ub113\uac8c \ud3bc\uccd0 \uc5b4\uae68\uac00 \uadc0\uc640 \uac00\uae4c\uc6cc\uc9c0\uc9c0 \uc54a\uac8c \ub9cc\ub4e0\ub2e4. 8\ud68c \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"13\">\n<h4 data-path-to-node=\"13,0\"><b data-path-to-node=\"13,0\" data-index-in-node=\"0\">\ud83d\udca1 \ubc14\ub978 \uc6b4\ub3d9\uc744 \uc704\ud55c Tip<\/b> \uc6b4\ub3d9 \uc911 \ubaa9 \ub4a4\ucabd\uc774 \ucc0c\ub9bf\ud558\uac70\ub098 \ub450\ud1b5\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uc989\uc2dc \ub3d9\uc791\uc744 \uba48\ucdb0\uc57c \ud55c\ub2e4. 20\ub300 \uc720\uc5f0\uc131\uc5d0\ub9cc \uc758\uc874\ud574 \uacfc\ub3c4\ud558\uac8c \ubc94\uc704\ub97c \ub298\ub9ac\uae30\ubcf4\ub2e4, \uacbd\ucd94 \uc815\ub82c\uc744 \uc720\uc9c0\ud55c \ucc44 \uc18d\uadfc\uc721 \uc870\uc808 \ub2a5\ub825\uc744 \ud0a4\uc6b0\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. \ud558\ub8e8 10\ubd84 \uafb8\uc900\ud55c \ud22c\uc790\ub85c \uac74\uac15\ud558\uace0 \ub2f9\ub2f9\ud55c \ubaa9 \uc120\uc744 \ub9cc\ub4e4\uc5b4\ubcf4\uc790.<\/h4>\n<\/blockquote>\n<p>\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc2a4\ub9c8\ud2b8\ud3f0 \uace0\uac1c \uc219\uc778 20\ub300, \u2018\uac70\ubd81\ubaa9\u2019 \ud0c8\ucd9c \ub3d5\ub294 \ud544\ub77c\ud14c\uc2a4 \ubaa9 \uadfc\uc721 \uac15\ud654\ubc95 \uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ubaa8\ub2c8\ud130 \uc0ac\uc6a9\uc774 \uc77c\uc0c1\ud654\ub41c 20\ub300 \uc0ac\uc774\uc5d0\uc11c \ubaa9 \ud1b5\uc99d\uc744 \ud638\uc18c\ud558\ub294 \uc774\ub4e4\uc774 \uae09\uc99d\ud558\uace0 \uc788\ub2e4. \uc7a5\uc2dc\uac04 \uc798\ubabb\ub41c \uc790\uc138\ub85c \uace0\uac1c\ub97c \uc219\uc774\uba74 \ubaa9\ubf08 \ubcf8\ub798\uc758 C\uc790 \uace1\uc120\uc774 \uc0ac\ub77c\uc9c0\uace0 \uc77c\uc790\ubaa9\uc774\ub098 \uac70\ubd81\ubaa9 \ubcc0\ud615\uc774 \uc77c\uc5b4\ub098\uae30 \uc27d\ub2e4. \uc774\ub294 \ub2e8\uc21c\ud55c \ud1b5\uc99d\uc744 \ub118\uc5b4 \ubaa9 \ub514\uc2a4\ud06c\ub098 \ub450\ud1b5\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc5b4 \ucd08\uae30 \uad00\ub9ac\uac00 \uc911\uc694\ud558\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uc18d\uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uacbd\ucd94 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2720,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,39],"tags":[],"class_list":["post-2719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-16","category-39"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2719","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=2719"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2719\/revisions"}],"predecessor-version":[{"id":2721,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2719\/revisions\/2721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2720"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}