{"id":1655,"date":"2025-02-18T20:24:05","date_gmt":"2025-02-18T11:24:05","guid":{"rendered":"https:\/\/onreport.co.kr\/?p=1655"},"modified":"2025-02-18T20:24:05","modified_gmt":"2025-02-18T11:24:05","slug":"%ea%b0%b1%eb%85%84%ea%b8%b0-%ec%97%ac%ec%84%b1%ec%97%90%ea%b2%8c-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%ea%b0%80-%ec%a2%8b%ec%9d%80-%ec%9d%b4%ec%9c%a0-3%ea%b0%80%ec%a7%80","status":"publish","type":"post","link":"https:\/\/onreport.co.kr\/?p=1655","title":{"rendered":"\uac31\ub144\uae30 \uc5ec\uc131\uc5d0\uac8c \ud544\ub77c\ud14c\uc2a4\uac00 \uc88b\uc740 \uc774\uc720 3\uac00\uc9c0"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1658\" src=\"http:\/\/onreport.co.kr\/wp-content\/uploads\/sites\/735\/2025\/02\/1111-300x240.png\" alt=\"\" width=\"300\" height=\"240\" srcset=\"https:\/\/onreport.co.kr\/wp-content\/uploads\/sites\/735\/2025\/02\/1111-300x240.png 300w, https:\/\/onreport.co.kr\/wp-content\/uploads\/sites\/735\/2025\/02\/1111-526x420.png 526w, https:\/\/onreport.co.kr\/wp-content\/uploads\/sites\/735\/2025\/02\/1111.png 646w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\uac31\ub144\uae30\ub294 \uc5ec\uc131\uc758 \ud638\ub974\ubaac \ubcc0\ud654\ub85c \uc778\ud574 \ub2e4\uc591\ud55c \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \ubcc0\ud654\ub97c \uacbd\ud5d8\ud558\ub294 \uc2dc\uae30\ub2e4. \uc774\ub54c \uc801\uc808\ud55c \uc6b4\ub3d9\uc744 \ubcd1\ud589\ud558\uba74 \uac74\uac15\ud55c \ub178\ud654\ub97c \ub3d5\uace0 \uc0b6\uc758 \uc9c8\uc744 \ub192\uc77c \uc218 \uc788\ub2e4. \ud2b9\ud788 \ud544\ub77c\ud14c\uc2a4\ub294 \uac31\ub144\uae30 \uc5ec\uc131\uc5d0\uac8c \ucd5c\uc801\uc758 \uc6b4\ub3d9\uc73c\ub85c, \ub2e4\uc74c\uacfc \uac19\uc740 \uc774\uc720\ub85c \ucd94\ucc9c\ub41c\ub2e4.<\/p>\n<h3>1. \uace8\ubc00\ub3c4 \uc720\uc9c0 \ubc0f \uadfc\ub825 \uac15\ud654<\/h3>\n<p>\uac31\ub144\uae30\uc5d0\ub294 \uc5d0\uc2a4\ud2b8\ub85c\uac90 \uac10\uc18c\ub85c \uc778\ud574 \uace8\ubc00\ub3c4\uac00 \ub0ae\uc544\uc838 \uace8\ub2e4\uacf5\uc99d \uc704\ud5d8\uc774 \uc99d\uac00\ud55c\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uacfc \ucf54\uc5b4 \uac15\ud654 \ub3d9\uc791\uc744 \ud3ec\ud568\ud574 \ubf08\ub97c \ud2bc\ud2bc\ud558\uac8c \ub9cc\ub4e4\uace0 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ud6a8\uacfc\uac00 \uc788\ub2e4. \ud2b9\ud788 <strong>\ube0c\ub9bf\uc9c0(Bridge), \uc2a4\ucffc\ud2b8(Squat), \ub808\uadf8 \uc11c\ud074(Leg Circle)<\/strong> \ub4f1\uc758 \ub3d9\uc791\uc740 \ud558\uccb4 \uadfc\ub825\uc744 \ud0a4\uc6b0\uace0 \uace8\ubc00\ub3c4\ub97c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4.<\/p>\n<h3>2. \uc720\uc5f0\uc131 \ubc0f \uade0\ud615\uac10\uac01 \ud5a5\uc0c1<\/h3>\n<p>\uac31\ub144\uae30 \uc774\ud6c4\uc5d0\ub294 \uad00\uc808 \uc720\uc5f0\uc131\uc774 \uac10\uc18c\ud558\uace0 \uade0\ud615 \uac10\uac01\uc774 \ub5a8\uc5b4\uc838 \ub099\uc0c1 \uc704\ud5d8\uc774 \ub192\uc544\uc9c4\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ubd80\ub4dc\ub7ec\uc6b4 \ub3d9\uc791\uc744 \ud1b5\ud574 \uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\uace0 \uc2e0\uccb4 \uade0\ud615\uc744 \uc7a1\uc544\uc8fc\ub294 \uc6b4\ub3d9\uc774\ub2e4. <strong>\uc2a4\ud30c\uc778 \uc2a4\ud2b8\ub808\uce58(Spine Stretch), \ucea3 \uc2a4\ud2b8\ub808\uce58(Cat Stretch)<\/strong> \ub4f1\uc758 \ub3d9\uc791\uc740 \ubab8\uc758 \uae34\uc7a5\uc744 \uc644\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \uc99d\uac00\uc2dc\ud0a4\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n<h3>3. \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c \ubc0f \uc815\uc2e0\uc801 \uc548\uc815<\/h3>\n<p>\ud638\ub974\ubaac \ubcc0\ud654\ub85c \uc778\ud574 \uac10\uc815 \uae30\ubcf5\uc774 \uc2ec\ud574\uc9c0\uace0 \uc2a4\ud2b8\ub808\uc2a4\uac00 \uc99d\uac00\ud558\ub294 \uac31\ub144\uae30 \uc5ec\uc131\uc5d0\uac8c \ud544\ub77c\ud14c\uc2a4\ub294 \uc2ec\uc2e0\uc744 \uc548\uc815\uc2dc\ud0a4\ub294 \uc88b\uc740 \ubc29\ubc95\uc774\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ud638\ud761\uacfc \ud568\uaed8 \uc9c4\ud589\ub418\uba70, <strong>\ub525 \ube0c\ub9ac\ub529(Deep Breathing)<\/strong> \uae30\ubc95\uc744 \ud1b5\ud574 \uc2e0\uacbd\uacc4\ub97c \uc548\uc815\uc2dc\ud0a4\uace0 \uae0d\uc815\uc801\uc778 \uc5d0\ub108\uc9c0\ub97c \ubd88\uc5b4\ub123\ub294\ub2e4. \uafb8\uc900\ud55c \ud544\ub77c\ud14c\uc2a4 \uc218\ud589\uc740 \uc6b0\uc6b8\uac10 \uac10\uc18c\uc640 \uc218\uba74 \uc9c8 \ud5a5\uc0c1\uc5d0\ub3c4 \uae30\uc5ec\ud560 \uc218 \uc788\ub2e4.<\/p>\n<p>\uc774\ucc98\ub7fc \ud544\ub77c\ud14c\uc2a4\ub294 \uac31\ub144\uae30 \uc5ec\uc131\uc758 \uac74\uac15 \uad00\ub9ac\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc774\ub2e4. \uace8\ubc00\ub3c4 \uc720\uc9c0, \uc720\uc5f0\uc131 \ud5a5\uc0c1, \uc815\uc2e0\uc801 \uc548\uc815\uc744 \ub3d5\ub294 \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uac31\ub144\uae30\ub97c \ubcf4\ub0b4\ubcf4\uc790.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uac31\ub144\uae30\ub294 \uc5ec\uc131\uc758 \ud638\ub974\ubaac \ubcc0\ud654\ub85c \uc778\ud574 \ub2e4\uc591\ud55c \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \ubcc0\ud654\ub97c \uacbd\ud5d8\ud558\ub294 \uc2dc\uae30\ub2e4. \uc774\ub54c \uc801\uc808\ud55c \uc6b4\ub3d9\uc744 \ubcd1\ud589\ud558\uba74 \uac74\uac15\ud55c \ub178\ud654\ub97c \ub3d5\uace0 \uc0b6\uc758 \uc9c8\uc744 \ub192\uc77c \uc218 \uc788\ub2e4. \ud2b9\ud788 \ud544\ub77c\ud14c\uc2a4\ub294 \uac31\ub144\uae30 \uc5ec\uc131\uc5d0\uac8c \ucd5c\uc801\uc758 \uc6b4\ub3d9\uc73c\ub85c, \ub2e4\uc74c\uacfc \uac19\uc740 \uc774\uc720\ub85c \ucd94\ucc9c\ub41c\ub2e4. 1. \uace8\ubc00\ub3c4 \uc720\uc9c0 \ubc0f \uadfc\ub825 \uac15\ud654 \uac31\ub144\uae30\uc5d0\ub294 \uc5d0\uc2a4\ud2b8\ub85c\uac90 \uac10\uc18c\ub85c \uc778\ud574 \uace8\ubc00\ub3c4\uac00 \ub0ae\uc544\uc838 \uace8\ub2e4\uacf5\uc99d \uc704\ud5d8\uc774 \uc99d\uac00\ud55c\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uacfc \ucf54\uc5b4 \uac15\ud654 \ub3d9\uc791\uc744 [&hellip;]<\/p>\n","protected":false},"author":116,"featured_media":1658,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1655","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/users\/116"}],"replies":[{"embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1655"}],"version-history":[{"count":1,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1655\/revisions"}],"predecessor-version":[{"id":1659,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1655\/revisions\/1659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1658"}],"wp:attachment":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}