{"id":2071,"date":"2025-06-12T12:42:43","date_gmt":"2025-06-12T03:42:43","guid":{"rendered":"https:\/\/turnandwith.co.kr\/?p=2071"},"modified":"2025-06-10T12:52:28","modified_gmt":"2025-06-10T03:52:28","slug":"%eb%b0%94%ec%ba%89%ec%8a%a4%eb%a5%bc-%ec%9c%84%ed%95%9c-%eb%9d%bc%ec%8a%a4%ed%8a%b8-%eb%af%b8%eb%8b%9b-%ed%94%bc%ed%8a%b8%eb%8b%88%ec%8a%a4-4%ec%a3%bc-%ec%99%84%ec%84%b1-%eb%b0%94%eb%94%94-%ed%94%84","status":"publish","type":"post","link":"https:\/\/turnandwith.co.kr\/?p=2071","title":{"rendered":"\ubc14\uce89\uc2a4\ub97c \uc704\ud55c \ub77c\uc2a4\ud2b8 \ubbf8\ub2db \ud53c\ud2b8\ub2c8\uc2a4: 4\uc8fc \uc644\uc131 \ubc14\ub514 \ud504\ub85c\uc81d\ud2b8"},"content":{"rendered":"<p data-start=\"133\" data-end=\"164\"><strong data-start=\"133\" data-end=\"164\">\ub2e8\uae30\uac04, \uace0\ud6a8\uc728 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc73c\ub85c \uccb4\ud615\uc744 \uc815\ub9ac\ud558\ub2e4<\/strong><\/p>\n<p data-start=\"166\" data-end=\"356\">6\uc6d4\uc774 \ub418\uba74 \uc5ec\ub984 \ud734\uac00\ub97c \uc55e\ub450\uace0 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \u2018\ub2e8\uae30\uac04 \ubc14\ub514 \ub9cc\ub4e4\uae30\u2019\uc5d0 \ub3cc\uc785\ud55c\ub2e4. \uadf8\ub7ec\ub098 \ubb34\ub9ac\ud55c \uc2dd\ub2e8\uc774\ub098 \uac11\uc791\uc2a4\ub7ec\uc6b4 \uace0\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \uac74\uac15\uc744 \ud574\uce58\uae30 \uc27d\ub2e4. \uc774\ub7f4 \ub54c \ucd94\ucc9c\ub418\ub294 \ubc29\ubc95\uc774 \ubc14\ub85c \u2018\uace0\uac15\ub3c4 \ud544\ub77c\ud14c\uc2a4 \ud2b8\ub808\uc774\ub2dd\u2019. \ucf54\uc5b4\ub97c \uc911\uc2ec\uc73c\ub85c \uc804\uc2e0\uc744 \uc815\ub82c\ud558\uace0 \ud0c4\ud0c4\ud55c \uc2e4\ub8e8\uc5e3\uc744 \ub9cc\ub4e4\uc5b4\uc8fc\ub294 \ud544\ub77c\ud14c\uc2a4\ub294 \uc9e7\uc740 \uc2dc\uac04 \uc548\uc5d0 \uccb4\ud615\uc744 \ub2e4\ub4ec\uae30\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n<p data-start=\"358\" data-end=\"562\">\uace0\uac15\ub3c4 \ud544\ub77c\ud14c\uc2a4\ub294 \uc77c\ubc18\uc801\uc778 \uc2a4\ud2b8\ub808\uce6d \uc704\uc8fc\uc758 \ud544\ub77c\ud14c\uc2a4\uc640\ub294 \ub2e4\ub974\ub2e4. \uc9e7\uc740 \uc2dc\uac04\uc5d0 \ubcf5\ubd80, \uc5c9\ub369\uc774, \ud5c8\ubc85\uc9c0, \ub4f1 \ub77c\uc778\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc790\uadf9\ud558\ub294 \ub3d9\uc791\ub4e4\uc744 \ubc18\ubcf5\ud558\uc5ec, \uadfc\uc721\uc758 \uade0\ud615\uc744 \ub9de\ucd94\uace0 \uad70\uc0b4\uc744 \uc815\ub9ac\ud55c\ub2e4. \ud2b9\ud788 \ub540\uc744 \ub9ce\uc774 \ud758\ub9ac\uc9c0 \uc54a\ub354\ub77c\ub3c4, \ub0b4\ubd80 \uadfc\uc721(\uc18d\uadfc\uc721)\uc744 \uc790\uadf9\ud558\ub294 \ubc29\uc2dd\uc774\uae30 \ub54c\ubb38\uc5d0 \uc6b4\ub3d9 \ud6c4 \ud53c\ub85c\uac10\ubcf4\ub2e4 \uac1c\uc6b4\ud568\uc744 \ub290\ub07c\uac8c \ud574\uc8fc\uba70, \uc9c0\uc18d\uc801\uc778 \ub3d9\uc791 \ubc18\ubcf5\uc73c\ub85c \uce7c\ub85c\ub9ac \uc18c\ubaa8 \ud6a8\uacfc\ub3c4 \ud06c\ub2e4.<\/p>\n<p data-start=\"564\" data-end=\"609\">\ub2e4\uc74c\uc740 4\uc8fc \uc9d1\uc911 \ud504\ub85c\uadf8\ub7a8\uc5d0 \ud3ec\ud568\ud560 \uc218 \uc788\ub294 \ub300\ud45c\uc801\uc778 \uace0\uac15\ub3c4 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc774\ub2e4:<\/p>\n<ul data-start=\"611\" data-end=\"1116\">\n<li data-start=\"611\" data-end=\"746\">\n<p data-start=\"613\" data-end=\"746\"><strong data-start=\"613\" data-end=\"644\">\ud50c\ub7ad\ud06c \ud22c \ud478\uc2dc\uc5c5(Plank to Push-up)<\/strong>: \uc804\uc2e0\uc744 \uc774\uc6a9\ud55c \ub2e4\uc774\ub098\ubbf9\ud55c \ub3d9\uc791\uc73c\ub85c, \uc5b4\uae68, \uac00\uc2b4, \ubcf5\ubd80\ub97c \ub3d9\uc2dc\uc5d0 \ub2e8\ub828\uc2dc\ud0a8\ub2e4. \uae30\ubcf8 \ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad7d\ud614\ub2e4 \ud3b4\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud574 \uccb4\uc911 \uc9c0\uc9c0 \ub2a5\ub825\uacfc \uc0c1\uccb4 \uadfc\uc9c0\uad6c\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a8\ub2e4.<\/p>\n<\/li>\n<li data-start=\"748\" data-end=\"867\">\n<p data-start=\"750\" data-end=\"867\"><strong data-start=\"750\" data-end=\"777\">\uc204\ub354 \ube0c\ub9ac\uc9c0(Shoulder Bridge)<\/strong>: \ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubb34\ub98e\uc744 \uc138\uc6b4 \uc790\uc138\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791. \uc5c9\ub369\uc774\uc640 \ud584\uc2a4\ud2b8\ub9c1\uc744 \uc790\uadf9\ud574 \ud558\uccb4 \ub77c\uc778\uc744 \ub9e4\ub044\ub7fd\uac8c \ub2e4\ub4ec\uace0, \ud558\uccb4 \uc21c\ud658 \uac1c\uc120\uc5d0\ub3c4 \uc88b\ub2e4.<\/p>\n<\/li>\n<li data-start=\"869\" data-end=\"997\">\n<p data-start=\"871\" data-end=\"997\"><strong data-start=\"871\" data-end=\"902\">\uc0ac\uc774\ub4dc \ud0a5 \uc2dc\ub9ac\uc988(Side Kick Series)<\/strong>: \uc606\uc73c\ub85c \ub204\uc6b4 \uc790\uc138\uc5d0\uc11c \ub2e4\ub9ac\ub97c \uc55e\ub4a4\ub85c \ucc28\uac70\ub098 \uc704\uc544\ub798\ub85c \ub4dc\ub294 \ub3d9\uc791\uc744 \ud3ec\ud568\ud558\ub294 \ub8e8\ud2f4. \uc606\uad6c\ub9ac, \ud5c8\ubc85\uc9c0 \ubc14\uae65\ucabd, \ubcf5\uc0ac\uadfc \ub4f1 \ud3c9\uc18c \uc798 \uc4f0\uc9c0 \uc54a\ub294 \ubd80\uc704\uc758 \uad70\uc0b4 \uc815\ub9ac\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n<\/li>\n<li data-start=\"999\" data-end=\"1116\">\n<p data-start=\"1001\" data-end=\"1116\"><strong data-start=\"1001\" data-end=\"1035\">\uc2f1\uae00 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58(Single Leg Stretch)<\/strong>: \ub204\uc6b4 \uc790\uc138\uc5d0\uc11c \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \ub2f9\uae30\uba70 \ubcf5\ubd80\uc5d0 \uae34\uc7a5\uac10\uc744 \uc720\uc9c0\ud558\ub294 \ub3d9\uc791\uc73c\ub85c, \ubcf5\uc9c1\uadfc\ubfd0 \uc544\ub2c8\ub77c \ucf54\uc5b4 \uc804\uccb4\ub97c \uac15\ud654\ud574 \ubcf5\ubd80 \ub77c\uc778\uc744 \uc815\ub9ac\ud558\ub294 \ub370 \ud0c1\uc6d4\ud558\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1118\" data-end=\"1285\">\uc774\ub7ec\ud55c \ub3d9\uc791\uc744 \uc8fc 4\ud68c\uc774\uc0c1 40\ubd84 \uc815\ub3c4\uc529 \uafb8\uc900\ud788 \ubc18\ubcf5\ud558\uba74 \uccb4\ud615\uc740 \ubb3c\ub860 \uc790\uc138\uae4c\uc9c0 \ub208\uc5d0 \ub744\uac8c \uac1c\uc120\ub41c\ub2e4. \ub2e8, 4\uc8fc\uac04\uc758 \uc9d1\uc911 \ud504\ub85c\uadf8\ub7a8\uc774\ub77c\uace0 \ud574\ub3c4 \ubb34\ub9ac\ud55c \ub3d9\uc791\ubcf4\ub2e4\ub294 <strong data-start=\"1210\" data-end=\"1220\">\uc815\ud655\ud55c \uc790\uc138<\/strong>\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. \uac70\uc6b8\uc744 \ubcf4\uba70 \uc790\uc138\ub97c \uc810\uac80\ud558\uac70\ub098, \ucd08\ubcf4\uc790\ub77c\uba74 \ud544\ub77c\ud14c\uc2a4 \uc9c0\ub3c4\uc790\uc758 \uc601\uc0c1\uc744 \ucc38\uace0\ud558\ub294 \uac83\ub3c4 \uc88b\ub2e4.<\/p>\n<p data-start=\"1287\" data-end=\"1445\">\uc5ec\uae30\uc5d0 \uace0\ub2e8\ubc31, \uc800\uc5fc\uc2dd \uc704\uc8fc\uc758 \uc2dd\ub2e8\uc744 \ubcd1\ud589\ud55c\ub2e4\uba74, \uc5ec\ub984 \ud734\uac00 \uc804 \uc2ac\ub9bc\ud558\uace0 \uc815\ub3c8\ub41c \uc2e4\ub8e8\uc5e3\uc744 \ucda9\ubd84\ud788 \uae30\ub300\ud560 \uc218 \uc788\ub2e4. \uc774\ubc88 \uc5ec\ub984, \ub2e8\uc21c\ud55c \ub2e4\uc774\uc5b4\ud2b8\ub97c \ub118\uc5b4 \u2018\uc790\uc138 \uac1c\uc120\u2019\uacfc \u2018\uccb4\ud615 \uade0\ud615\u2019\uc744 \ud1b5\ud574 \uc9c4\uc9dc \uac74\uac15\ud55c \ubab8\uc744 \uc644\uc131\ud574\ubcf4\uc790. \ubc14\uce89\uc2a4\ub97c \uc704\ud55c \ub77c\uc2a4\ud2b8 \ubbf8\ub2db \ud544\ub77c\ud14c\uc2a4, \uc9c0\uae08 \uc2dc\uc791\ud574\ub3c4 \ub2a6\uc9c0 \uc54a\uc558\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub2e8\uae30\uac04, \uace0\ud6a8\uc728 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc73c\ub85c \uccb4\ud615\uc744 \uc815\ub9ac\ud558\ub2e4 6\uc6d4\uc774 \ub418\uba74 \uc5ec\ub984 \ud734\uac00\ub97c \uc55e\ub450\uace0 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \u2018\ub2e8\uae30\uac04 \ubc14\ub514 \ub9cc\ub4e4\uae30\u2019\uc5d0 \ub3cc\uc785\ud55c\ub2e4. \uadf8\ub7ec\ub098 \ubb34\ub9ac\ud55c \uc2dd\ub2e8\uc774\ub098 \uac11\uc791\uc2a4\ub7ec\uc6b4 \uace0\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \uac74\uac15\uc744 \ud574\uce58\uae30 \uc27d\ub2e4. \uc774\ub7f4 \ub54c \ucd94\ucc9c\ub418\ub294 \ubc29\ubc95\uc774 \ubc14\ub85c \u2018\uace0\uac15\ub3c4 \ud544\ub77c\ud14c\uc2a4 \ud2b8\ub808\uc774\ub2dd\u2019. \ucf54\uc5b4\ub97c \uc911\uc2ec\uc73c\ub85c \uc804\uc2e0\uc744 \uc815\ub82c\ud558\uace0 \ud0c4\ud0c4\ud55c \uc2e4\ub8e8\uc5e3\uc744 \ub9cc\ub4e4\uc5b4\uc8fc\ub294 \ud544\ub77c\ud14c\uc2a4\ub294 \uc9e7\uc740 \uc2dc\uac04 \uc548\uc5d0 \uccb4\ud615\uc744 \ub2e4\ub4ec\uae30\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4. \uace0\uac15\ub3c4 \ud544\ub77c\ud14c\uc2a4\ub294 \uc77c\ubc18\uc801\uc778 \uc2a4\ud2b8\ub808\uce6d \uc704\uc8fc\uc758 [&hellip;]<\/p>\n","protected":false},"author":354,"featured_media":2072,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,20],"tags":[],"class_list":["post-2071","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-20"],"_links":{"self":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/users\/354"}],"replies":[{"embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2071"}],"version-history":[{"count":1,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2071\/revisions"}],"predecessor-version":[{"id":2073,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2071\/revisions\/2073"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2072"}],"wp:attachment":[{"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turnandwith.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}