{"id":2804,"date":"2025-10-14T09:44:09","date_gmt":"2025-10-14T00:44:09","guid":{"rendered":"https:\/\/ebweeklynews.co.kr\/?p=2804"},"modified":"2025-10-14T09:44:21","modified_gmt":"2025-10-14T00:44:21","slug":"%ed%83%84%ed%83%84%ed%95%9c-%ed%95%98%ec%b2%b4%eb%a5%bc-%eb%a7%8c%eb%93%9c%eb%8a%94-%ec%97%89%eb%8d%a9%ec%9d%b4-%ec%9a%b4%eb%8f%99%eb%b2%95-%ec%9e%90%ec%84%b8%ea%b0%80-%ed%95%b5%ec%8b%ac%ec%9d%b4","status":"publish","type":"post","link":"https:\/\/ebweeklynews.co.kr\/?p=2804","title":{"rendered":"\ud0c4\ud0c4\ud55c \ud558\uccb4\ub97c \ub9cc\ub4dc\ub294 \uc5c9\ub369\uc774 \uc6b4\ub3d9\ubc95, \uc790\uc138\uac00 \ud575\uc2ec\uc774\ub2e4"},"content":{"rendered":"<p>\ud0c4\ud0c4\ud55c \ud558\uccb4\ub97c \ub9cc\ub4dc\ub294 \uc5c9\ub369\uc774 \uc6b4\ub3d9\ubc95, \uc790\uc138\uac00 \ud575\uc2ec\uc774\ub2e4<\/p>\n<p>\uc7a5\uc2dc\uac04 \uc549\uc544\uc11c \uc0dd\ud65c\ud558\ub294 \ud604\ub300\uc778\uc5d0\uac8c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc27d\uac8c \uc57d\ud574\uc9c0\uae30 \ub9c8\ub828\uc774\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud574\uc9c0\uba74 \ud5c8\ub9ac \ud1b5\uc99d, \uc790\uc138 \ubd88\uade0\ud615, \ud558\uccb4 \ube44\ub9cc\uae4c\uc9c0 \uc774\uc5b4\uc9c8 \uc218 \uc788\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \u201c\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\ub294 \ud575\uc2ec \ubd80\uc704\ub85c, \uafb8\uc900\ud55c \uac15\ud654 \uc6b4\ub3d9\uc774 \ud544\uc694\ud558\ub2e4\u201d\uace0 \uac15\uc870\ud55c\ub2e4.<\/p>\n<p>\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub824\uba74 \ub300\ub454\uadfc, \uc911\ub454\uadfc, \uc18c\ub454\uadfc**\uc744 \uace0\ub8e8 \uc790\uadf9\ud574\uc57c \ud55c\ub2e4. \ub300\ud45c\uc801\uc778 \uc6b4\ub3d9\uc740 \uc2a4\ucffc\ud2b8\ub2e4. \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ub4f1\uc744 \uace7\uac8c \uc138\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ucc9c\ucc9c\ud788 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba70 \ub0b4\ub824\uac04\ub2e4. \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\uac8c \ud558\uace0, \ud5c8\ub9ac\uac00 \uad6c\ubd80\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud55c\ub2e4. \ud558\ub8e8 15~20\ud68c\uc529 3\uc138\ud2b8\ub97c \uafb8\uc900\ud788 \ubc18\ubcf5\ud558\uba74 \ud558\uccb4 \uc804\ubc18\uc758 \ud0c4\ub825\uc774 \uc0b4\uc544\ub09c\ub2e4.<\/p>\n<p>\ub610 \ub2e4\ub978 \ud6a8\uacfc\uc801\uc778 \ub3d9\uc791\uc740 \ud799 \ube0c\ub9bf\uc9c0(Glute Bridge)\uc774\ub2e4. \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0, \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub824 \uc5b4\uae68\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc774 \ub418\uac8c \ub9cc\ub4e0\ub2e4. \uc774\ub54c \uc5c9\ub369\uc774\ub97c \uac15\ud558\uac8c \uc870\uc774\uba70 3\ucd08\uac04 \uc720\uc9c0\ud558\uba74 \uadfc\uc721 \uc790\uadf9\uc774 \uadf9\ub300\ud654\ub41c\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac \uc548\uc815\uc131\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc900\ub2e4.<\/p>\n<p>\uc5c9\ub369\uc774 \uc606 \ub77c\uc778\uc744 \ub2e4\ub4ec\uace0 \uc2f6\ub2e4\uba74 \uc0ac\uc774\ub4dc \ub808\uadf8 \ub9ac\ud504\ud2b8(Side Leg Lift)\uac00 \uc88b\ub2e4. \uc606\uc73c\ub85c \ub204\uc6cc \uc704\ucabd \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uac04\ub2e8\ud55c \ub3d9\uc791\uc774\uc9c0\ub9cc, \uc911\ub454\uadfc\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uac15\ud654\ud574 \uade0\ud615 \uc7a1\ud78c \ud799 \ub77c\uc778\uc744 \ub9cc\ub4e4\uc5b4\uc900\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \uc804\ud6c4\ub85c \uc2a4\ud2b8\ub808\uce6d\ub3c4 \ube7c\ub193\uc744 \uc218 \uc5c6\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud480\uc5b4\uc918\uc57c \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0 \ud0c4\ub825\uc744 \ub192\uc77c \uc218 \uc788\ub2e4. \ub610\ud55c \ud558\ub8e8 \uc911 \uc624\ub798 \uc549\uc544 \uc788\ub294 \uc2dc\uac04\uc744 \uc904\uc774\uace0, \uacc4\ub2e8 \uc624\ub974\uae30\ub098 \uac77\uae30 \uac19\uc740 \uc77c\uc0c1 \uc18d \ud65c\ub3d9\ub7c9\uc744 \ub298\ub9ac\ub294 \uac83\ub3c4 \ub3c4\uc6c0\uc774 \ub41c\ub2e4.<\/p>\n<p>\uacb0\uad6d \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc758 \ud575\uc2ec\uc740 \uc815\ud655\ud55c \uc790\uc138\uc640 \uafb8\uc900\ud568\uc774\ub2e4. \ud558\ub8e8 10\ubd84\ub9cc \ud22c\uc790\ud574\ub3c4 \uccb4\ud615\uc774 \ub2ec\ub77c\uc9c0\uace0, \ud5c8\ub9ac\uc640 \ud558\uccb4\uc758 \ub77c\uc778\uc774 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uad50\uc815\ub41c\ub2e4. \uc791\uc740 \uc2b5\uad00\uc774 \ud070 \ubcc0\ud654\ub97c \ub9cc\ub4e0\ub2e4. \uc624\ub298\ubd80\ud130 \uc5c9\ub369\uc774 \uc6b4\ub3d9\uc73c\ub85c \uac74\uac15\ud55c \ud558\uccb4\ub97c \ub9cc\ub4e4\uc5b4\ubcf4\uc790.<\/p>\n<p>\ucd9c\ucc98 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud0c4\ud0c4\ud55c \ud558\uccb4\ub97c \ub9cc\ub4dc\ub294 \uc5c9\ub369\uc774 \uc6b4\ub3d9\ubc95, \uc790\uc138\uac00 \ud575\uc2ec\uc774\ub2e4 \uc7a5\uc2dc\uac04 \uc549\uc544\uc11c \uc0dd\ud65c\ud558\ub294 \ud604\ub300\uc778\uc5d0\uac8c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc27d\uac8c \uc57d\ud574\uc9c0\uae30 \ub9c8\ub828\uc774\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud574\uc9c0\uba74 \ud5c8\ub9ac \ud1b5\uc99d, \uc790\uc138 \ubd88\uade0\ud615, \ud558\uccb4 \ube44\ub9cc\uae4c\uc9c0 \uc774\uc5b4\uc9c8 \uc218 \uc788\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \u201c\uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\ub294 \ud575\uc2ec \ubd80\uc704\ub85c, \uafb8\uc900\ud55c \uac15\ud654 \uc6b4\ub3d9\uc774 \ud544\uc694\ud558\ub2e4\u201d\uace0 \uac15\uc870\ud55c\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub824\uba74 \ub300\ub454\uadfc, \uc911\ub454\uadfc, \uc18c\ub454\uadfc**\uc744 \uace0\ub8e8 \uc790\uadf9\ud574\uc57c \ud55c\ub2e4. \ub300\ud45c\uc801\uc778 \uc6b4\ub3d9\uc740 \uc2a4\ucffc\ud2b8\ub2e4. \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ub85c 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