{"id":9247,"date":"2024-03-22T10:20:33","date_gmt":"2024-03-22T01:20:33","guid":{"rendered":"https:\/\/tpgmag.co.kr\/?p=9247"},"modified":"2024-03-25T13:12:02","modified_gmt":"2024-03-25T04:12:02","slug":"%ed%99%98%ec%a0%88%ea%b8%b0%ec%97%90-%ec%b6%94%ec%b2%9c%ed%95%98%eb%8a%94-%eb%a7%a4%ed%8a%b8-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%ec%9a%b4%eb%8f%99-%eb%aa%b8%ea%b3%bc-%eb%a7%88%ec%9d%8c%ec%9d%84","status":"publish","type":"post","link":"https:\/\/tpgmag.co.kr\/?p=9247","title":{"rendered":"\ud658\uc808\uae30\uc5d0 \ucd94\ucc9c\ud558\ub294 \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9, \ubab8\uacfc \ub9c8\uc74c\uc744 \uac15\ud654\ud558\uc138\uc694!"},"content":{"rendered":"

\ud658\uc808\uae30\ub294 \uae30\uc628\uacfc \uc2b5\ub3c4\uc758 \ubcc0\ud654\ub85c \uc778\ud574 \uc6b0\ub9ac\uc758 \ubab8\uacfc \ub9c8\uc74c\uc5d0 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub294 \uc2dc\uae30\uc785\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ubcc0\ud654\uc5d0 \ub300\ube44\ud558\uc5ec \ubab8\uc744 \uac74\uac15\ud558\uac8c \uc720\uc9c0\ud558\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uad00\ub9ac\ud558\uae30 \uc704\ud574 \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc740 \uc774\uc0c1\uc801\uc778 \uc120\ud0dd\uc785\ub2c8\ub2e4. \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub294 \ubab8\uc758 \uade0\ud615, \uc720\uc5f0\uc131, \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uc804\uc2e0 \uc6b4\ub3d9\uc73c\ub85c, \ud658\uc808\uae30\uc5d0 \ud558\uae30 \uc88b\uc740 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uc544\ub798\ub294 \ud658\uc808\uae30\uc5d0 \ucd94\ucc9c\ud558\ub294 \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc758 \uc7a5\uc810\uacfc \uba87 \uac00\uc9c0 \uae30\ubcf8 \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n

\ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\uc758 \uc7a5\uc810:<\/strong><\/p>\n

    \n
  1. \uccb4\ud615 \uac1c\uc120<\/strong>: \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub294 \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \ubab8\uc758 \uade0\ud615\uc744 \uc870\uc808\ud558\uc5ec \uccb4\ud615\uc744 \uac1c\uc120\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ud2b9\ud788 \ud658\uc808\uae30\uc5d0\ub294 \ubab8\uc758 \ubd88\uade0\ud615\uc774\ub098 \uade0\ud615 \uc7a5\uc560\uac00 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294\ub370, \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub294 \uc774\ub97c \uac1c\uc120\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n
  2. \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c<\/strong>: \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub294 \uc9d1\uc911\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \ubab8\uacfc \ub9c8\uc74c\uc758 \uade0\ud615\uc744 \ucc3e\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc6b4\ub3d9 \ub3d9\uc791 \uc911\uc5d0 \uc228\uc744 \uc870\uc808\ud558\uace0 \ubab8\uc744 \uc9d1\uc911\uc2dc\ud0a4\ub294 \uacfc\uc815\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\uace0 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\ub294 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
  3. \uc720\uc5f0\uc131 \ud5a5\uc0c1<\/strong>: \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub294 \uc2a4\ud2b8\ub808\uce6d\uacfc \uadfc\uc721 \uac15\ud654\ub97c \uacb0\ud569\ud558\uc5ec \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ud658\uc808\uae30\uc5d0\ub294 \ubab8\uc758 \uc720\uc5f0\uc131\uc774 \uac10\uc18c\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c, \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \uc720\uc5f0\uc131\uc744 \uc720\uc9c0\ud558\uace0 \uac1c\uc120\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n

    \ud658\uc808\uae30\uc5d0 \ucd94\ucc9c\ud558\ub294 \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4 \uae30\ubcf8 \uc6b4\ub3d9:<\/strong><\/p>\n

      \n
    1. \ub2e4\ub9ac \ub4e4\uae30 (Leg Lifts)<\/strong>: \ub4f1\ubc1b\uc774\uc5d0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ubcf5\ubd80\uc640 \ud558\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4. \uc228\uc744 \ub0b4\uc274 \ub54c \ub2e4\ub9ac\ub97c \uc62c\ub9ac\uace0, \ub4e4 \ub54c \ub0b4\ub9ac\uba70 \ubab8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n
    2. \ud50c\ub7ad\ud06c (Plank)<\/strong>: \ud314\uafc8\uce58\uc640 \ubc1c\ub05d\uc744 \ubc1b\uce58\uace0 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ucf54\uc5b4 \uadfc\uc721\uacfc \uc804\uc2e0 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4. \uc801\uc808\ud55c \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70 \ucd5c\ub300\ud55c \uc624\ub798 \ubc84\ud2f8 \uc218 \uc788\ub294 \uac83\uc774 \ubaa9\ud45c\uc785\ub2c8\ub2e4.<\/li>\n
    3. \uc2a4\uc644 \ub2e4\uc774\ube0c (Swan Dive)<\/strong>: \uc5ce\ub4dc\ub824 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \uc190\uacfc \ubc1c\uc744 \ub3d9\uc2dc\uc5d0 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ub4f1\uacfc \uace8\ubc18 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ol>\n

      \ud658\uc808\uae30\uc5d0\ub294 \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \ubab8\uacfc \ub9c8\uc74c\uc744 \uac15\ud654\ud558\uc5ec \uac74\uac15\ud558\uace0 \uae0d\uc815\uc801\uc778 \uc5d0\ub108\uc9c0\ub97c \ucc3e\uc544\ubcf4\uc138\uc694. \ud558\uc9c0\ub9cc \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0\ub294 \uc804\ubb38\uac00\uc758 \uc870\uc5b8\uc744 \ubc1b\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

      \ud658\uc808\uae30\ub294 \uae30\uc628\uacfc \uc2b5\ub3c4\uc758 \ubcc0\ud654\ub85c \uc778\ud574 \uc6b0\ub9ac\uc758 \ubab8\uacfc \ub9c8\uc74c\uc5d0 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub294 \uc2dc\uae30\uc785\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ubcc0\ud654\uc5d0 \ub300\ube44\ud558\uc5ec \ubab8\uc744 \uac74\uac15\ud558\uac8c \uc720\uc9c0\ud558\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uad00\ub9ac\ud558\uae30 \uc704\ud574 \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc740 \uc774\uc0c1\uc801\uc778 \uc120\ud0dd\uc785\ub2c8\ub2e4. \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4\ub294 \ubab8\uc758 \uade0\ud615, \uc720\uc5f0\uc131, \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uc804\uc2e0 \uc6b4\ub3d9\uc73c\ub85c, \ud658\uc808\uae30\uc5d0 \ud558\uae30 \uc88b\uc740 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uc544\ub798\ub294 \ud658\uc808\uae30\uc5d0 \ucd94\ucc9c\ud558\ub294 \ub9e4\ud2b8 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc758 \uc7a5\uc810\uacfc \uba87 \uac00\uc9c0 \uae30\ubcf8 \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. \ub9e4\ud2b8 […]<\/p>\n","protected":false},"author":1,"featured_media":9248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,39,27],"tags":[],"class_list":["post-9247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1","category-39","category-27"],"_links":{"self":[{"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/9247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9247"}],"version-history":[{"count":1,"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/9247\/revisions"}],"predecessor-version":[{"id":9249,"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/9247\/revisions\/9249"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=\/wp\/v2\/media\/9248"}],"wp:attachment":[{"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tpgmag.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}