{"id":3120,"date":"2026-05-19T10:06:43","date_gmt":"2026-05-19T01:06:43","guid":{"rendered":"https:\/\/ebweeklynews.co.kr\/?p=3120"},"modified":"2026-05-19T10:06:46","modified_gmt":"2026-05-19T01:06:46","slug":"%ed%8a%b8%eb%a0%8c%eb%93%9c-%eb%b0%94%eb%94%94-%ec%98%ac%ec%97%ac%eb%a6%84-%eb%b9%84%ed%82%a4%eb%8b%88-%ed%95%8f-%ec%99%84%ec%84%b1%ec%9d%80-%ec%97%89%eb%8d%a9%ec%9d%b4-20","status":"publish","type":"post","link":"https:\/\/ebweeklynews.co.kr\/?p=3120","title":{"rendered":"[\ud2b8\ub80c\ub4dc \ubc14\ub514] \uc62c\uc5ec\ub984 \u2018\ube44\ud0a4\ub2c8 \ud54f\u2019 \uc644\uc131\uc740 \uc5c9\ub369\uc774\u2026 20\ub300\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ud799\uc5c5 \uce58\ud2b8\ud0a4"},"content":{"rendered":"<h3 class=\"\" data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\">[\ud2b8\ub80c\ub4dc \ubc14\ub514] \uc62c\uc5ec\ub984 \u2018\ube44\ud0a4\ub2c8 \ud54f\u2019 \uc644\uc131\uc740 \uc5c9\ub369\uc774\u2026 20\ub300\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ud799\uc5c5 \uce58\ud2b8\ud0a4<\/b><\/h3>\n<p data-path-to-node=\"1\"><span class=\"\">\uc587\uc544\uc9c0\ub294 \uc637\ucc28\ub9bc\uacfc \ud568\uaed8 \ubc14\uce89\uc2a4 \uc2dc\uc98c\uc774 \ub2e4\uac00\uc624\uba74\uc11c 20\ub300 \uc5ec\uc131\ub4e4\uc758 \ub2e4\uc774\uc5b4\ud2b8 \uc5f4\uae30\uac00 \ub728\uac81\ub2e4.<\/span><span class=\"\"> \ud2b9\ud788 \ucd5c\uadfc 20\ub300 \uc0ac\uc774\uc5d0\uc11c\ub294 \ub2e8\uc21c\ud788 \ub9c8\ub978 \ubab8\ub9e4\ubcf4\ub2e4\ub294 \ud0c4\ud0c4\ud558\uace0 \ubcfc\ub968\uac10 \uc788\ub294 \u2018\uac74\uac15\ubbf8\u2019\uac00 \ub300\uc138\ub85c \uc790\ub9ac \uc7a1\uc558\ub2e4.<\/span><span class=\"\"> \uadf8 \uc911\uc5d0\uc11c\ub3c4 \uccad\ubc14\uc9c0\ub098 \uc218\uc601\ubcf5 \ud54f\uc744 \uacb0\uc815\uc9d3\ub294 \ud575\uc2ec \ubd80\uc704\ub294 \ub2e8\uc5f0 \u2018\uc5c9\ub369\uc774(\ub454\uadfc)\u2019\ub2e4.<\/span><span class=\"\"> \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc904 \ubfd0\ub9cc \uc544\ub2c8\ub77c,<\/span><span class=\"\"> \uc2dc\uac01\uc801\uc73c\ub85c \ub2e4\ub9ac\ub97c \ub354 \uae38\uc5b4 \ubcf4\uc774\uac8c \ub9cc\ub4dc\ub294 \ud6a8\uacfc\uac00 \uc788\ub2e4.<\/span><span class=\"\"> \uc62c\uc5ec\ub984 \ub2f9\ub2f9\ud558\uace0 \uc790\uc2e0\uac10 \ub118\uce58\ub294 \ub4b7\ud0dc\ub97c \uc644\uc131\ud574 \uc904 20\ub300 \ub9de\ucda4\ud615 \ud544\ub77c\ud14c\uc2a4 \ud799\uc5c5 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud55c\ub2e4.<\/span><\/p>\n<hr class=\"\" data-path-to-node=\"2\" \/>\n<h3 class=\"\" data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">\uc65c \u2018\ud544\ub77c\ud14c\uc2a4\u2019 \ud799\uc5c5\uc778\uac00?<\/b><\/h3>\n<p data-path-to-node=\"4\"><span class=\"\">\uc2a4\ucffc\ud2b8\ub098 \ub7f0\uc9c0 \uac19\uc740 \uace0\uac15\ub3c4 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\ub3c4 \uc88b\uc9c0\ub9cc,<\/span><span class=\"\"> \uc790\uce6b \uc798\ubabb\ud558\uba74 \uc5c9\ub369\uc774 \ub300\uc2e0 \ud5c8\ubc85\uc9c0 \uc55e\ucabd(\ub300\ud1f4\uc0ac\ub450\uadfc)\ub9cc \ub450\uaebc\uc6cc\uc9c0\ub294 \ubd80\uc791\uc6a9\uc744 \uacaa\uae30 \uc27d\ub2e4.<\/span><span class=\"\"> \ubc18\uba74 \ud544\ub77c\ud14c\uc2a4\ub294 \ucca0\uc800\ud55c \ucf54\uc5b4 \ud1b5\uc81c\ub97c \uae30\ubc18\uc73c\ub85c \ud0c0\uae43 \uadfc\uc721\ub9cc \uc815\ud655\ud558\uac8c \uace0\ub9bd\uc2dc\ucf1c \uc790\uadf9\ud55c\ub2e4.<\/span><span class=\"\"> \ud5c8\ubc85\uc9c0\uac00 \uad75\uc5b4\uc9c8 \uac71\uc815 \uc5c6\uc774 \uace8\ubc18 \ub77c\uc778\uc744 \ub9e4\ub044\ub7fd\uac8c \uc0b4\ub9ac\uba74\uc11c \uc5c9\ub369\uc774 \ubcfc\ub968\ub9cc \uc3d9 \uc62c\ub9b4 \uc218 \uc788\ub294 \uc774\uc720\ub2e4.<\/span><\/p>\n<hr class=\"\" data-path-to-node=\"5\" \/>\n<h3 class=\"\" data-path-to-node=\"6\"><b data-path-to-node=\"6\" data-index-in-node=\"0\">\ud558\ub8e8 15\ubd84, \ubc29\uad6c\uc11d \ud799\uc5c5 \ub8e8\ud2f4 3<\/b><\/h3>\n<h4 class=\"\" data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">1. \uc560\ud50c\ud799\uc758 \uae30\ubcf8 \uacf5\uc2dd, \u2018\uace8\ubc18 \ube0c\ub9bf\uc9c0 (Pelvic Bridge)\u2019<\/b><\/h4>\n<p data-path-to-node=\"8\"><span class=\"\">\ub454\uadfc \uc804\uccb4\ub97c \uc790\uadf9\ud558\uace0 \ucc99\ucd94 \uc815\ub82c\uc744 \ubc14\ub974\uac8c \uc7a1\uc544\uc8fc\ub294 \ud544\ub77c\ud14c\uc2a4\uc758 \ub300\ud45c\uc801\uc778 \ud799\uc5c5 \ub3d9\uc791\uc774\ub2e4.<\/span><\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b class=\"\" data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b><span class=\"\"> \ub9e4\ud2b8\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc740 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4.<\/span><span class=\"\"> \uc228\uc744 \ub9c8\uc2dc\uace0,<\/span><span class=\"\"> \ub0b4\uc26c\ub294 \uc228\uc5d0 \ubc30\ub97c \ub0a9\uc791\ud558\uac8c \uc218\ucd95\ud558\uba70 \uaf2c\ub9ac\ubf08\ubd80\ud130 \ucc99\ucd94\ub97c \ud558\ub098\uc529 \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<\/span><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b class=\"\" data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">20\ub300 \uafc0\ud301:<\/b><span class=\"\"> \ud5c8\ubc85\uc9c0 \uc0ac\uc774\uc5d0 \ubbf8\ub2c8 \uc9d0\ubcfc\uc774\ub098 \ubca0\uac1c\ub97c \ub07c\uc6b0\uace0 \uc0b4\uc9dd \uc870\uc778 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uba74,<\/span><span class=\"\"> \ud5c8\ubc85\uc9c0 \uc548\ucabd \uad70\uc0b4(\ub0b4\uc804\uadfc) \uc815\ub9ac\uc640 \ud799\uc5c5 \ud6a8\uacfc\ub97c \ub3d9\uc2dc\uc5d0 \ubcfc \uc218 \uc788\ub2e4.<\/span><span class=\"\"> 15\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud55c\ub2e4.<\/span><\/p>\n<\/li>\n<\/ul>\n<h4 class=\"\" data-path-to-node=\"10\"><b data-path-to-node=\"10\" data-index-in-node=\"0\">2. \uc606\uc5c9\ub369\uc774 \ucc44\uc6cc\uc8fc\ub294 \u2018\uc0ac\uc774\ub4dc \ud0a5 \ud074\ub7a8\uc258 (Clamshell)\u2019<\/b><\/h4>\n<p data-path-to-node=\"11\"><span class=\"\">\uace8\ubc18 \uc606\ub77c\uc778\uc774 \ud479 \uaebc\uc9c0\ub294 \u2018\ud799\ub525(Hip Dip)\u2019\uc744 \ucc44\uc6cc\uc8fc\uace0 \ub3d9\uadf8\ub780 \uace8\ubc18 \ub77c\uc778\uc744 \ub9cc\ub4e4\uc5b4\uc8fc\ub294 \ub3d9\uc791\uc774\ub2e4.<\/span><\/p>\n<ul data-path-to-node=\"12\">\n<li>\n<p data-path-to-node=\"12,0,0\"><b class=\"\" data-path-to-node=\"12,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b><span class=\"\"> \uc606\uc73c\ub85c \ub204\uc6cc \ub450 \ubb34\ub98e\uc744 90\ub3c4\ub85c \uc811\uace0 \ub4a4\uafc8\uce58\ub97c \uc11c\ub85c \ubd99\uc778\ub2e4.<\/span><span class=\"\"> \uc0c1\uccb4\uc640 \uace8\ubc18\uc774 \ub4a4\ub85c \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uace0\uc815\ud55c\ub2e4.<\/span><span class=\"\"> \uc870\uac1c\uac00 \uc785\uc744 \uc5f4\ub4ef \uc704\uc758 \ubb34\ub98e\ub9cc \ucc9c\ucc9c\ud788 \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ubc8c\ub838\ub2e4\uac00 \ubc84\ud2f0\uba70 \ub0b4\ub9b0\ub2e4.<\/span><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,1,0\"><b class=\"\" data-path-to-node=\"12,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\uc810:<\/b><span class=\"\"> \ubb34\ub98e\uc744 \ub9ce\uc774\ub294 \uac83\ubcf4\ub2e4 \uace8\ubc18\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub294 \uc120\uae4c\uc9c0\ub9cc \uc815\ud655\ud788 \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4.<\/span><span class=\"\"> \uc88c\uc6b0 \uac01\uac01 20\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud55c\ub2e4.<\/span><\/p>\n<\/li>\n<\/ul>\n<h4 class=\"\" data-path-to-node=\"13\"><b data-path-to-node=\"13\" data-index-in-node=\"0\">3. \ub4a4\ud0dc \ub77c\uc778\uc744 \uae4e\uc544\ub0b4\ub294 \u2018\ub3c4\ud0a4 \ud0a5 (Donkey Kick)\u2019<\/b><\/h4>\n<p data-path-to-node=\"14\"><span class=\"\">\uc5c9\ub369\uc774 \uc544\ub798\ucabd \uc0b4\uc744 \ub04c\uc5b4\uc62c\ub824 \ub2e4\ub9ac\uac00 5cm\ub294 \ub354 \uae38\uc5b4 \ubcf4\uc774\ub294 \ucc29\uc2dc\ud6a8\uacfc\ub97c \uc8fc\ub294 \ub3d9\uc791\uc774\ub2e4.<\/span><\/p>\n<ul data-path-to-node=\"15\">\n<li>\n<p data-path-to-node=\"15,0,0\"><b class=\"\" data-path-to-node=\"15,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b><span class=\"\"> \ub124\ubc1c \uae30\uae30 \uc790\uc138\uc5d0\uc11c \ucc99\ucd94\ub97c \uc77c\uc9c1\uc120\uc73c\ub85c \ub9cc\ub4e0\ub2e4.<\/span><span class=\"\"> \ud55c\ucabd \ubb34\ub98e\uc744 90\ub3c4\ub85c \uc811\uc740 \uc0c1\ud0dc \uadf8\ub300\ub85c \ubc1c\ubc14\ub2e5\uc774 \ucc9c\uc7a5\uc744 \ubc00\uc5b4 \uc62c\ub9b0\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ucc28\uc62c\ub9b0\ub2e4.<\/span><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"15,1,0\"><b class=\"\" data-path-to-node=\"15,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\uc810:<\/b><span class=\"\"> \ub2e4\ub9ac\ub97c \uc62c\ub9b4 \ub54c \ud5c8\ub9ac\uac00 \uc544\ub798\ub85c \uacfc\ud558\uac8c \uaebe\uc774\uba74 \uc5c9\ub369\uc774\uac00 \uc544\ub2cc \ud5c8\ub9ac\uc5d0 \ubd80\ub2f4\uc774 \uac04\ub2e4.<\/span><span class=\"\"> \ucca0\uc800\ud788 \ubcf5\ubd80 \ud798\uc73c\ub85c \ubc84\ud2f0\uba70 \uc5c9\ub369\uc774 \uc218\ucd95\uc5d0\ub9cc \uc9d1\uc911\ud574\uc57c \ud55c\ub2e4.<\/span><span class=\"\"> \uc88c\uc6b0 15\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud55c\ub2e4.<\/span><\/p>\n<\/li>\n<\/ul>\n<hr class=\"\" data-path-to-node=\"16\" \/>\n<h3 class=\"\" data-path-to-node=\"17\"><b data-path-to-node=\"17\" data-index-in-node=\"0\">\uc2dd\ub2e8\uacfc \uafb8\uc900\ud568\uc774 \ub9cc\ub4dc\ub294 \uc5ec\ub984\uc758 \uae30\uc801<\/b><\/h3>\n<p data-path-to-node=\"18\"><span class=\"\">\ud544\ub77c\ud14c\uc2a4 \ud799\uc5c5 \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ub2e8\ubc31\uc9c8 \uc911\uc2ec\uc758 \uc2dd\ub2e8\uc744 \uc12d\ucde8\ud574 \uadfc\uc721 \uc0dd\uc131\uc744 \ub3c4\uc640\uc57c \ud55c\ub2e4.<\/span><span class=\"\"> 20\ub300\uc758 \uc80a\uc740 \uc2e0\uc9c4\ub300\uc0ac\ub294 \uc62c\ubc14\ub978 \uc790\uadf9\uacfc \uc601\uc591\uc774 \uacf5\uae09\ub420 \ub54c \uac00\uc7a5 \ube60\ub974\uac8c \ubc18\uc751\ud55c\ub2e4.<\/span><span class=\"\"> \uc9c0\uae08\ubd80\ud130 \uc2dc\uc791\ud574\ub3c4 \uacb0\ucf54 \ub2a6\uc9c0 \uc54a\uc558\ub2e4.<\/span><span class=\"\"> \ud558\ub8e8 15\ubd84\uc529\ub9cc \ud22c\uc790\ud574 \ub2e4\uac00\uc624\ub294 \uc5ec\ub984\ud734\uac00\uc5d0\uc11c \ub204\uad6c\ubcf4\ub2e4 \ud56b\ud55c \uc8fc\uc778\uacf5\uc774 \ub418\uc5b4\ubcf4\uc790.<\/span><\/p>\n<p data-path-to-node=\"18\">\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[\ud2b8\ub80c\ub4dc \ubc14\ub514] \uc62c\uc5ec\ub984 \u2018\ube44\ud0a4\ub2c8 \ud54f\u2019 \uc644\uc131\uc740 \uc5c9\ub369\uc774\u2026 20\ub300\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ud799\uc5c5 \uce58\ud2b8\ud0a4 \uc587\uc544\uc9c0\ub294 \uc637\ucc28\ub9bc\uacfc \ud568\uaed8 \ubc14\uce89\uc2a4 \uc2dc\uc98c\uc774 \ub2e4\uac00\uc624\uba74\uc11c 20\ub300 \uc5ec\uc131\ub4e4\uc758 \ub2e4\uc774\uc5b4\ud2b8 \uc5f4\uae30\uac00 \ub728\uac81\ub2e4. \ud2b9\ud788 \ucd5c\uadfc 20\ub300 \uc0ac\uc774\uc5d0\uc11c\ub294 \ub2e8\uc21c\ud788 \ub9c8\ub978 \ubab8\ub9e4\ubcf4\ub2e4\ub294 \ud0c4\ud0c4\ud558\uace0 \ubcfc\ub968\uac10 \uc788\ub294 \u2018\uac74\uac15\ubbf8\u2019\uac00 \ub300\uc138\ub85c \uc790\ub9ac \uc7a1\uc558\ub2e4. \uadf8 \uc911\uc5d0\uc11c\ub3c4 \uccad\ubc14\uc9c0\ub098 \uc218\uc601\ubcf5 \ud54f\uc744 \uacb0\uc815\uc9d3\ub294 \ud575\uc2ec \ubd80\uc704\ub294 \ub2e8\uc5f0 \u2018\uc5c9\ub369\uc774(\ub454\uadfc)\u2019\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc904 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc2dc\uac01\uc801\uc73c\ub85c [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3121,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,40,39],"tags":[],"class_list":["post-3120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-40","category-39"],"_links":{"self":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/215"}],"replies":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3120"}],"version-history":[{"count":1,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3120\/revisions"}],"predecessor-version":[{"id":3122,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3120\/revisions\/3122"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3121"}],"wp:attachment":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}