{"id":3131,"date":"2026-05-26T09:25:38","date_gmt":"2026-05-26T00:25:38","guid":{"rendered":"https:\/\/ebweeklynews.co.kr\/?p=3131"},"modified":"2026-05-26T09:25:41","modified_gmt":"2026-05-26T00:25:41","slug":"%eb%8b%b9%eb%8b%b9%ed%95%9c-%ec%97%ac%eb%a6%84-%ed%95%8f%ec%9d%98-%ec%99%84%ec%84%b1-%ed%83%84%eb%a0%a5-%ec%9e%88%eb%8a%94-%ec%83%81%ec%b2%b4%eb%a5%bc-%eb%a7%8c%eb%93%9c%eb%8a%94-20","status":"publish","type":"post","link":"https:\/\/ebweeklynews.co.kr\/?p=3131","title":{"rendered":"\ub2f9\ub2f9\ud55c \uc5ec\ub984 \ud54f\uc758 \uc644\uc131\u2026 \ud0c4\ub825 \uc788\ub294 \uc0c1\uccb4\ub97c \ub9cc\ub4dc\ub294 \u201820\ub300 \uc5ec\uc131 \uac00\uc2b4 \ud544\ub77c\ud14c\uc2a4\u2019 \ub8e8\ud2f4"},"content":{"rendered":"<h3 data-path-to-node=\"0\">\ub2f9\ub2f9\ud55c \uc5ec\ub984 \ud54f\uc758 \uc644\uc131\u2026 \ud0c4\ub825 \uc788\ub294 \uc0c1\uccb4\ub97c \ub9cc\ub4dc\ub294 \u201820\ub300 \uc5ec\uc131 \uac00\uc2b4 \ud544\ub77c\ud14c\uc2a4\u2019 \ub8e8\ud2f4<\/h3>\n<p data-path-to-node=\"1\">\uc5ec\ub984\uc774 \ub2e4\uac00\uc62c\uc218\ub85d \ud06c\ub86d\ud2f0, \ubbfc\uc18c\ub9e4, \ube44\uce58\uc6e8\uc5b4 \ub4f1 \uc0c1\uccb4 \ub77c\uc778\uc774 \ub4dc\ub7ec\ub098\ub294 \ud328\uc158\uc5d0 \ub300\ud55c \uad00\uc2ec\uc774 \ub192\uc544\uc9c4\ub2e4. \ub9ce\uc740 20\ub300 \uc5ec\uc131\uc774 \ub2e4\uc774\uc5b4\ud2b8\ub97c \uc2dc\uc791\ud560 \ub54c \uac00\uc7a5 \uace0\ubbfc\ud558\ub294 \ubd80\ubd84 \uc911 \ud558\ub098\uac00 \ubc14\ub85c \uc0c1\uccb4 \uccb4\uc9c0\ubc29 \uac10\uc18c\ub85c \uc778\ud55c \ud0c4\ub825 \uc800\ud558\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ub300\ud749\uadfc\uacfc \uc18c\ud749\uadfc \ub4f1 \uac00\uc2b4 \uc8fc\ubcc0\uc758 \uc2ec\ubd80 \uadfc\uc721\uc744 \uc790\uadf9\ud558\uace0, \uad7d\uc740 \ub4f1\uacfc \ub9d0\ub9b0 \uc5b4\uae68\ub97c \ubc14\ub85c\uc7a1\uc544 \ucc98\uc9c4 \ub77c\uc778\uc744 \ub04c\uc5b4\uc62c\ub9ac\ub294 \ub370 \ud0c1\uc6d4\ud55c \ud6a8\uacfc\uac00 \uc788\ub2e4. \ubb34\ub9ac\ud558\uac8c \ubb34\uac8c\ub97c \uce58\ub294 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc774 \ubd80\ub2f4\uc2a4\ub7fd\ub2e4\uba74, \uc815\ud655\ud55c \ud638\ud761\uacfc \uc870\uc808\uc744 \ud1b5\ud574 \ub9e4\ub048\ud558\uace0 \ubcfc\ub968\uac10 \uc788\ub294 \uc0c1\uccb4 \uc2e4\ub8e8\uc5e3\uc744 \uc644\uc131\ud574 \uc8fc\ub294 \ud544\ub77c\ud14c\uc2a4 \ud575\uc2ec \ub8e8\ud2f4\uc5d0 \uc8fc\ubaa9\ud574 \ubcf4\uc790.<\/p>\n<h3 data-path-to-node=\"3\">1. \uac00\uc2b4 \ud0c4\ub825\uacfc \ucf54\uc5b4\ub97c \ub3d9\uc2dc\uc5d0 \uc7a1\uc544\uc8fc\ub294 \u2018\ub9e4\ud2b8 \ud478\uc2dc\uc5c5(Mat Push-Up)\u2019<\/h3>\n<p data-path-to-node=\"4\">\uae30\uc874\uc758 \ud478\uc2dc\uc5c5\uc774 \ubd80\ub2f4\uc2a4\ub7ec\uc6b4 \uc5ec\uc131\ub4e4\uc5d0\uac8c \ub9de\ucd98 \ud544\ub77c\ud14c\uc2a4\uc2dd \ubcc0\ud615 \ub3d9\uc791\uc774\ub2e4. \uac00\uc2b4 \uc804\uccb4\ub97c \uac10\uc2f8\ub294 \ub300\ud749\uadfc\uc744 \uac15\ud654\ud558\uc5ec \ucc98\uc9c4 \uac00\uc2b4 \ub77c\uc778\uc744 \ud0c4\ub825 \uc788\uac8c \ubaa8\uc544\uc8fc\uace0 \uc62c\ub824\uc8fc\ub294 \ub370 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"5\">\n<li>\n<p data-path-to-node=\"5,0,0\"><b data-path-to-node=\"5,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ubb34\ub98e\uc744 \ub300\uace0 \uc5ce\ub4dc\ub9b0 \ub124\ubc1c\uae30\uae30 \uc790\uc138\uc5d0\uc11c \uc591\uc190\uc744 \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \ub113\uac8c \ubc8c\ub9b0\ub2e4. \uba38\ub9ac\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc0ac\uc120 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \uac15\ud55c \ud798\uc744 \uc900\ub2e4. \uc228\uc744 \ub9c8\uc2dc\uba70 \uac00\uc2b4\uc774 \uc190\uc0ac\uc774\ub85c \ub0b4\ub824\uac00\ub4ef \ud314\uafc8\uce58\ub97c \uc0ac\uc120 \ub4a4\ucabd\uc73c\ub85c \uad6c\ubd80\ub838\ub2e4\uac00, \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \ub9e4\ud2b8\ub97c \ubc00\uc5b4\ub0b4\uba70 \uc62c\ub77c\uc628\ub2e4. 10~12\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,1,0\"><b data-path-to-node=\"5,1,0\" data-index-in-node=\"0\">\ud575\uc2ec:<\/b> \ud314\uc758 \ud798\uc73c\ub85c\ub9cc \ubc84\ud2f0\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uac00\uc2b4 \uadfc\uc721\uc774 \ub298\uc5b4\ub0ac\ub2e4\uac00 \uc218\ucd95\ud558\ub294 \ub290\ub08c\uc5d0 \uc9d1\uc911\ud574\uc57c \ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"6\">2. \uac00\uc2b4 \uc548\ucabd \ub77c\uc778\uc744 \ubaa8\uc544\uc8fc\ub294 \u2018\ud50c\ub77c\uc5d0 \ube44\ud2b8(Plie Beats with Arm Circles)\u2019<\/h3>\n<p data-path-to-node=\"7\">\uaca8\ub4dc\ub791\uc774 \uc8fc\ubcc0\uc758 \uad70\uc0b4(\ubd80\uc720\ubc29)\uc744 \uc815\ub9ac\ud558\uace0 \uac00\uc2b4 \uc548\ucabd \uadfc\uc721\uc744 \uc790\uadf9\ud574 \ub9e4\ub044\ub7ec\uc6b4 \uc55e\ud0dc\ub97c \ub9cc\ub4e4\uc5b4 \uc8fc\ub294 \ub3d9\uc791\uc774\ub2e4. \uc18c\ub3c4\uad6c\uac00 \uc788\ub2e4\uba74 \ubbf8\ub2c8\ubcfc\uc774\ub098 \uac00\ubcbc\uc6b4 \ub364\ubca8\uc744 \ud65c\uc6a9\ud558\uba74 \ub354\uc6b1 \uc88b\ub2e4.<\/p>\n<ul data-path-to-node=\"8\">\n<li>\n<p data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ubc14\ub974\uac8c \uc120 \uc790\uc138\uc5d0\uc11c \uc591\uc190\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \uc950\uace0 \uac00\uc2b4 \uc55e\uc73c\ub85c \ud314\uc744 \uae38\uac8c \ubed7\ub294\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \uc591\uc190\uc73c\ub85c \ubcfc\uc744 \uac00\uc2b4 \uc911\uc559 \ubc29\ud5a5\uc73c\ub85c \uac15\ud558\uac8c \uc870\uc5ec\ub0b8\ub2e4. \uc774\ub54c \uac00\uc2b4 \uc548\ucabd \uadfc\uc721(\uc18c\ud749\uadfc)\uc774 \ub2e8\ub2e8\ud574\uc9c0\ub294 \uac83\uc744 \ub290\ub080\ub2e4. \uc870\uc778 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\uba70 \uac00\ubccd\uac8c \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ud314\uc744 \uc6c0\uc9c1\uc5ec \uc900\ub2e4. 15\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \uac00\uc2b4 \ubaa8\uc544\uc8fc\uae30 \ud6a8\uacfc\ubfd0\ub9cc \uc544\ub2c8\ub77c \uaca8\ub4dc\ub791\uc774 \ub9bc\ud504 \uc21c\ud658\uc744 \ucd09\uc9c4\ud574 \uc0c1\uccb4 \ubd80\uc885\uc744 \ube7c\ub294 \ub370\ub3c4 \ub3c4\uc6c0\uc744 \uc900\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"9\">3. \ubcfc\ub968\uac10\uc744 \uadf9\ub300\ud654\ud558\ub294 \uc0c1\uccb4 \ud655\uc7a5 \u2018\uccb4\uc2a4\ud2b8 \uc775\uc2a4\ud504\ub808\uc158(Chest Expression)\u2019<\/h3>\n<p data-path-to-node=\"10\">\uc544\ubb34\ub9ac \uac00\uc2b4 \uc6b4\ub3d9\uc744 \uc5f4\uc2ec\ud788 \ud574\ub3c4 \ub4f1\uacfc \uc5b4\uae68\uac00 \uad7d\uc5b4 \uc788\ub2e4\uba74 \ub77c\uc778\uc774 \uc0b4\uc544\ub098\uc9c0 \uc54a\ub294\ub2e4. \uc774 \ub3d9\uc791\uc740 \ub9d0\ub9b0 \uc5b4\uae68\ub97c \ud65c\uc9dd \uc5f4\uc5b4\uc8fc\uc5b4 \uac00\uc2b4\uc758 \uc704\uce58\ub97c \uc704\ub85c \ub04c\uc5b4\uc62c\ub9ac\uace0 \uc228\uc740 \ubcfc\ub968\uac10\uc744 \ucc3e\uc544\uc900\ub2e4.<\/p>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ubb34\ub98e\uc744 \uafc7\uace0 \ubc14\ub974\uac8c \uc549\uac70\ub098 \uc120\ub2e4. \uc591\ud314\uc744 \uc55e\uc73c\ub85c \ub098\ub780\ud788 \ubed7\uc740 \uc0c1\ud0dc\uc5d0\uc11c \uc228\uc744 \uae4a\uac8c \ub9c8\uc2e0\ub2e4. \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \uacf5\uae30\uc758 \uc800\ud56d\uc744 \ub290\ub07c\uba70 \uc591\ud314\uc744 \uace8\ubc18 \ub4a4\ucabd\uc73c\ub85c \uae38\uac8c \ubc00\uc5b4\ub0b8\ub2e4. \uc774\ub54c \uc1c4\uace8\uc744 \uc591\uc606\uc73c\ub85c \uae38\uac8c \ub298\uc774\ub4ef \uac00\uc2b4\uc744 \ud65c\uc9dd \uc624\ud508\ud55c\ub2e4. 10\ud68c \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\uc810:<\/b> \ud314\uc744 \ub4a4\ub85c \ubcf4\ub0bc \ub54c \ud5c8\ub9ac\uac00 \uacfc\ud558\uac8c \uaebe\uc774\uac70\ub098 \uac08\ube44\ubf08\uac00 \uc55e\uc73c\ub85c \ubc1c\uc0ac\ub418\uc9c0 \uc54a\ub3c4\ub85d \uc544\ub7ab\ubc30\ub97c \ub2e8\ub2e8\ud788 \uc7a1\uc544\ub450\uc5b4\uc57c \ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"13\">\n<p data-path-to-node=\"13,0\"><b data-path-to-node=\"13,0\" data-index-in-node=\"0\">Editor&#8217;s Tip:<\/b> \uac00\uc2b4 \ub77c\uc778\uc744 \uc608\uc058\uac8c \uac00\uafb8\uae30 \uc704\ud574\uc11c\ub294 **\u2018\ud638\ud761\uc758 \uc870\uc808\u2019**\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc228\uc744 \ub0b4\uc274 \ub54c \uba85\uce58\uc640 \uac08\ube44\ubf08\ub97c \ubd80\ub4dc\ub7fd\uac8c \ub2eb\uc544\uc8fc\uba74\uc11c \ubcf5\ubd80\uc758 \uc555\ub825\uc744 \uc720\uc9c0\ud574\uc57c, \uc5b4\uae68\ub098 \ubaa9\uc758 \uae34\uc7a5\uc744 \ube7c\uace0 \ud0c0\uae43\uc778 \uac00\uc2b4\uacfc \ub4f1 \uadfc\uc721\uc5d0\ub9cc \uc815\ud655\ud55c \uc790\uadf9\uc744 \uc804\ub2ec\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/blockquote>\n<p data-path-to-node=\"14\">\ud558\ub8e8 15\ubd84\uc529\ub9cc \uafb8\uc900\ud788 \ud22c\uc790\ud574 \uc0c1\uccb4 \uc55e\ub4a4\uc758 \uade0\ud615\uc744 \ub9de\ucdb0\uc900\ub2e4\uba74, \uc774\ubc88 \uc5ec\ub984\uc5d0\ub294 \uc5b4\ub5a4 \uc637\uc744 \uc785\uc5b4\ub3c4 \ub2f9\ub2f9\ud558\uace0 \uc2ac\ub9bc\ud55c \u2018\uc6cc\ub108\ube44 \uc0c1\uccb4 \ud54f\u2019\uc744 \uc644\uc131\ud560 \uc218 \uc788\uc744 \uac83\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"14\">\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub2f9\ub2f9\ud55c \uc5ec\ub984 \ud54f\uc758 \uc644\uc131\u2026 \ud0c4\ub825 \uc788\ub294 \uc0c1\uccb4\ub97c \ub9cc\ub4dc\ub294 \u201820\ub300 \uc5ec\uc131 \uac00\uc2b4 \ud544\ub77c\ud14c\uc2a4\u2019 \ub8e8\ud2f4 \uc5ec\ub984\uc774 \ub2e4\uac00\uc62c\uc218\ub85d \ud06c\ub86d\ud2f0, \ubbfc\uc18c\ub9e4, \ube44\uce58\uc6e8\uc5b4 \ub4f1 \uc0c1\uccb4 \ub77c\uc778\uc774 \ub4dc\ub7ec\ub098\ub294 \ud328\uc158\uc5d0 \ub300\ud55c \uad00\uc2ec\uc774 \ub192\uc544\uc9c4\ub2e4. \ub9ce\uc740 20\ub300 \uc5ec\uc131\uc774 \ub2e4\uc774\uc5b4\ud2b8\ub97c \uc2dc\uc791\ud560 \ub54c \uac00\uc7a5 \uace0\ubbfc\ud558\ub294 \ubd80\ubd84 \uc911 \ud558\ub098\uac00 \ubc14\ub85c \uc0c1\uccb4 \uccb4\uc9c0\ubc29 \uac10\uc18c\ub85c \uc778\ud55c \ud0c4\ub825 \uc800\ud558\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ub300\ud749\uadfc\uacfc \uc18c\ud749\uadfc \ub4f1 \uac00\uc2b4 \uc8fc\ubcc0\uc758 \uc2ec\ubd80 \uadfc\uc721\uc744 \uc790\uadf9\ud558\uace0, \uad7d\uc740 \ub4f1\uacfc [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3132,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,16,39],"tags":[],"class_list":["post-3131","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-14","category-16","category-39"],"_links":{"self":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3131","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=3131"}],"version-history":[{"count":1,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3131\/revisions"}],"predecessor-version":[{"id":3133,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3131\/revisions\/3133"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3132"}],"wp:attachment":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3131"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}