{"id":2229,"date":"2025-02-26T19:44:56","date_gmt":"2025-02-26T10:44:56","guid":{"rendered":"https:\/\/onreport.co.kr\/?p=2229"},"modified":"2025-03-01T14:46:03","modified_gmt":"2025-03-01T05:46:03","slug":"%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%eb%a5%bc-%ed%99%9c%ec%9a%a9%ed%95%9c-%ec%98%ac%eb%b0%94%eb%a5%b8-%ec%bd%94%ec%96%b4-%ec%9a%b4%eb%8f%99-%eb%a3%a8%ed%8b%b4","status":"publish","type":"post","link":"https:\/\/onreport.co.kr\/?p=2229","title":{"rendered":"\ud544\ub77c\ud14c\uc2a4\ub97c \ud65c\uc6a9\ud55c \uc62c\ubc14\ub978 \ucf54\uc5b4 \uc6b4\ub3d9 \ub8e8\ud2f4"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcRpFTwjJXT37GAXo9Rolz4tEdIlhSdtwMBXng&amp;s\" width=\"275\" height=\"183\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>\ud544\ub77c\ud14c\uc2a4\ub294 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \ubab8\uc758 \uade0\ud615\uc744 \uac1c\uc120\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95\uc73c\ub85c, \ub2e4\uc591\ud55c \ub3d9\uc791\uc744 \ud1b5\ud574 \uc2e0\uccb4\uc758 \uc804\ubc18\uc801\uc778 \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 &#8216;\ud30c\uc6cc\ud558\uc6b0\uc2a4&#8217;\ub77c \ubd88\ub9ac\ub294 \ucf54\uc5b4 \ubd80\uc704\ub85c, \uc774\ub294 \ubcf5\ubd80, \ud5c8\ub9ac, \uc5c9\ub369\uc774, \uace8\ubc18 \ubc14\ub2e5 \uadfc\uc721\uc744 \ud3ec\ud568\ud569\ub2c8\ub2e4. \uc774 \ubd80\uc704\ub97c \uac15\ud654\ud558\uba74 \uc790\uc138\uac00 \uac1c\uc120\ub418\uace0, \ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc644\ud654\ub418\uba70, \uc6b4\ub3d9 \ub2a5\ub825\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4.<\/p>\n<p>&nbsp;<\/p>\n<p>\uc62c\ubc14\ub978 \ucf54\uc5b4 \uc6b4\ub3d9 \ub8e8\ud2f4<\/p>\n<p>\ub864 \ub2e4\uc6b4 (Roll Down): \ubc14\ub2e5\uc5d0 \uc549\uc544 \ubb34\ub98e\uc744 \uad7d\ud788\uace0 \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ubd99\uc785\ub2c8\ub2e4. \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ub4a4\ub85c \uc816\ud788\uba70 \ucc99\ucd94\ub97c \ud558\ub098\uc529 \ub215\ud600\uac11\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0 \ucf54\uc5b4\ub97c \ud65c\uc131\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<p>\ud5cc\ub4dc\ub808\ub4dc (Hundred): \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ub2e4\ub9ac\ub97c 90\ub3c4\ub85c \ub4e4\uc5b4\uc62c\ub9bd\ub2c8\ub2e4. \ud314\uc744 \uc606\uc73c\ub85c \ud3bc\uce58\uace0, \ud638\ud761\uc744 \ub0b4\uc26c\uba70 \ud314\uc744 \uc704\uc544\ub798\ub85c \uc6c0\uc9c1\uc774\uba70 100\ubc88 \uc138\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ucf54\uc5b4\uc758 \ud798\uc744 \uae30\ub974\uace0 \uc2ec\ubc15\uc218\ub97c \ub192\uc774\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub808\uadf8 \uc11c\ud074 (Leg Circle): \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ud55c\ucabd \ub2e4\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0, \ub2e4\ub978 \ub2e4\ub9ac\ub294 \ubc14\ub2e5\uc5d0 \ubd99\uc785\ub2c8\ub2e4. \ub2e4\ub9ac\ub97c \uc6d0\ud615\uc73c\ub85c \uc6c0\uc9c1\uc774\uba70 \ucf54\uc5b4\uc758 \uc548\uc815\uc131\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \uc5c9\ub369\uc774\uc640 \ubcf5\ubd80 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud569\ub2c8\ub2e4.<\/p>\n<p>\ud50c\ub7ad\ud06c (Plank): \ud314\uafc8\uce58\ub97c \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70 \ucf54\uc5b4 \uadfc\uc721\uc744 \uae34\uc7a5\uc2dc\ud0b5\ub2c8\ub2e4. \ud50c\ub7ad\ud06c\ub294 \uc804\uc2e0 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<p>\uc0ac\uc774\ub4dc \ub808\uadf8 \ub9ac\ud504\ud2b8 (Side Leg Lift): \uc606\uc73c\ub85c \ub204\uc6cc \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc704\ub85c \ub4e4\uc5b4\uc62c\ub9bd\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 \uc5c9\ub369\uc774\uc640 \uc606\uad6c\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub7ec\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc740 \ud558\ub8e8 20\ubd84 \uc815\ub3c4 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uba74 \ucf54\uc5b4 \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uac15\ud654\ud558\uace0, \uc804\ubc18\uc801\uc778 \ubab8\uc758 \uade0\ud615\uacfc \uc720\uc5f0\uc131\uc744 \uac1c\uc120\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \uac74\uac15\ud55c \ubab8\ub9e4\uc640 \ud568\uaed8 \uc790\uc2e0\uac10\uc744 \uc5bb\uc5b4\ubcf4\uc138\uc694.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; \ud544\ub77c\ud14c\uc2a4\ub294 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \ubab8\uc758 \uade0\ud615\uc744 \uac1c\uc120\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95\uc73c\ub85c, \ub2e4\uc591\ud55c \ub3d9\uc791\uc744 \ud1b5\ud574 \uc2e0\uccb4\uc758 \uc804\ubc18\uc801\uc778 \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 &#8216;\ud30c\uc6cc\ud558\uc6b0\uc2a4&#8217;\ub77c \ubd88\ub9ac\ub294 \ucf54\uc5b4 \ubd80\uc704\ub85c, \uc774\ub294 \ubcf5\ubd80, \ud5c8\ub9ac, \uc5c9\ub369\uc774, \uace8\ubc18 \ubc14\ub2e5 \uadfc\uc721\uc744 \ud3ec\ud568\ud569\ub2c8\ub2e4. \uc774 \ubd80\uc704\ub97c \uac15\ud654\ud558\uba74 \uc790\uc138\uac00 \uac1c\uc120\ub418\uace0, \ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc644\ud654\ub418\uba70, \uc6b4\ub3d9 \ub2a5\ub825\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. &nbsp; \uc62c\ubc14\ub978 \ucf54\uc5b4 \uc6b4\ub3d9 \ub8e8\ud2f4 \ub864 \ub2e4\uc6b4 (Roll Down): \ubc14\ub2e5\uc5d0 \uc549\uc544 [&hellip;]<\/p>\n","protected":false},"author":116,"featured_media":2144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2229","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\/2229","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=2229"}],"version-history":[{"count":1,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2229\/revisions"}],"predecessor-version":[{"id":2232,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2229\/revisions\/2232"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2144"}],"wp:attachment":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2229"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}