{"id":3151,"date":"2026-06-09T10:25:10","date_gmt":"2026-06-09T01:25:10","guid":{"rendered":"https:\/\/ebweeklynews.co.kr\/?p=3151"},"modified":"2026-06-09T10:25:12","modified_gmt":"2026-06-09T01:25:12","slug":"d-30-%ec%99%84%eb%b2%bd%ed%95%9c-%ed%9c%b4%ea%b0%80-%ed%95%8f-%ec%99%84%ec%84%b1-%eb%b9%84%ed%82%a4%eb%8b%88-%eb%9d%bc%ec%9d%b8%ec%9d%84-%ea%b9%a8%ec%9a%b0%eb%8a%94-%ec%97%ac%eb%a6%84","status":"publish","type":"post","link":"https:\/\/ebweeklynews.co.kr\/?p=3151","title":{"rendered":"&#8220;D-30, \uc644\ubcbd\ud55c \ud734\uac00 \ud54f \uc644\uc131&#8221;\u2026 \ube44\ud0a4\ub2c8 \ub77c\uc778\uc744 \uae68\uc6b0\ub294 \uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4"},"content":{"rendered":"<p data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\">&#8220;D-30, \uc644\ubcbd\ud55c \ud734\uac00 \ud54f \uc644\uc131&#8221;\u2026 \ube44\ud0a4\ub2c8 \ub77c\uc778\uc744 \uae68\uc6b0\ub294 \uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4<\/b><\/p>\n<p data-path-to-node=\"1\">\ubc14\uc57c\ud750\ub85c \ubcf8\uaca9\uc801\uc778 \uc5ec\ub984 \ud734\uac00 \uc2dc\uc98c\uc774 \ucf54\uc55e\uc73c\ub85c \ub2e4\uac00\uc654\ub2e4. \uc124\ub808\ub294 \ub9c8\uc74c\uc73c\ub85c \uc218\uc601\ubcf5\uacfc \uc587\uc544\uc9c4 \ud734\uc591\uc9c0 \ud328\uc158\uc744 \uc900\ube44\ud558\ub2e4\uac00\ub3c4, \uac70\uc6b8 \uc18d \uc815\ub9ac\ub418\uc9c0 \uc54a\uc740 \uad70\uc0b4\uc744 \ubcf4\uba74 \ud55c\uc228\uc774 \ub098\uc624\uae30 \ub9c8\ub828\uc774\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uad76\uc5b4\uc11c \ube7c\ub294 \ub2e4\uc774\uc5b4\ud2b8\ub294 \ud0c4\ub825\uc744 \uc783\uae30 \uc27d\uace0 \uc694\uc694\ub97c \ubd80\ub974\uae30 \uc2ed\uc0c1\uc774\ub2e4. \uc9c0\uae08 \uc6b0\ub9ac\uc5d0\uac8c \ud544\uc694\ud55c \uac83\uc740 \ubab8\uc758 \uc911\uc2ec\uc744 \ubc14\ub85c\uc7a1\uc544 \uc228\uc740 \ub77c\uc778\uc744 \uc0b4\ub824\uc8fc\uace0 \ud0c4\ud0c4\ud55c \ud0c4\ub825\uc744 \ub354\ud574\uc904 &#8216;\ud544\ub77c\ud14c\uc2a4&#8217;\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\ud544\ub77c\ud14c\uc2a4\ub294 \uc2e0\uccb4 \uae4a\uc219\ud55c \uacf3\uc758 \uc18d\uadfc\uc721\uc744 \uac15\ud654\ud574 \uc790\uc138\ub97c \ubc14\ub974\uac8c \uad50\uc815\ud558\uace0, \uac00\ub298\uace0 \uae34 \uadfc\uc721\uc744 \ub9cc\ub4e4\uc5b4\uc8fc\uc5b4 \uc2ac\ub9bc\ud55c \ubc14\ub514\ub77c\uc778\uc744 \uc644\uc131\ud558\ub294 \ub370 \ud0c1\uc6d4\ud558\ub2e4. \ub2e4\uac00\uc624\ub294 \uc5ec\ub984 \ud734\uac00, \ud574\ubcc0\uacfc \uc218\uc601\uc7a5\uc5d0\uc11c \uc778\uc0dd \uc0ac\uc9c4\uc744 \ub0a8\uae30\uace0 \uc2f6\uc740 \uc774\ub4e4\uc744 \uc704\ud574 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 <b data-path-to-node=\"2\" data-index-in-node=\"139\">\ud575\uc2ec \ud648 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4 3\uac00\uc9c0<\/b>\ub97c \uc18c\uac1c\ud55c\ub2e4.<\/p>\n<h3 data-path-to-node=\"4\">1. \ud06c\ub86d\ud2f0\uc640 \ube44\ud0a4\ub2c8 \ud54f\uc758 \uc644\uc131, \u2018\uc0ac\uc774\ub4dc \ud0a5 (Side Kick)\u2019<\/h3>\n<p data-path-to-node=\"5\">\ud734\uc591\uc9c0\uc5d0\uc11c \ud06c\ub86d\ud2f0\ub098 \ube44\ud0a4\ub2c8\ub97c \uc785\uc744 \ub54c \uac00\uc7a5 \uc2e0\uacbd \uc4f0\uc774\ub294 \ubd80\uc704\ub294 \ub2e8\uc5f0 \uc606\uad6c\ub9ac \uc0b4(\ub7ec\ube0c\ud578\ub4e4)\uc774\ub2e4. \uc606\uad6c\ub9ac\uc640 \uace8\ubc18\uc73c\ub85c \uc774\uc5b4\uc9c0\ub294 \ub77c\uc778\uc744 \ub9e4\ub044\ub7fd\uac8c \uc815\ub9ac\ud558\ub294 \ub370\ub294 &#8216;\uc0ac\uc774\ub4dc \ud0a5&#8217;\uc774 \uc81c\uaca9\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\"><b data-path-to-node=\"6,0,0\" data-index-in-node=\"0\">\uc6b4\ub3d9 \ubc29\ubc95:<\/b> \uc606\uc73c\ub85c \ub204\uc6cc \ud55c\ucabd \ud314\ub85c \ubc14\ub2e5\uc744 \uc9c0\uc9c0\ud558\uace0, \ub450 \ub2e4\ub9ac\ub294 \ubab8\ubcf4\ub2e4 \uc0b4\uc9dd \uc55e\uc73c\ub85c \ubcf4\ub0b8\ub2e4. \uc704\uc5d0 \uc788\ub294 \ub2e4\ub9ac\ub97c \uace8\ubc18 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4, \ud638\ud761\uc744 \ub0b4\uc26c\uba70 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ub450 \ubc88 \ucc3c\ub2e4\uac00 \ub9c8\uc2dc\uba74\uc11c \ub4a4\ub85c \uae38\uac8c \ubed7\uc5b4\uc900\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\"><b data-path-to-node=\"6,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\ud560 \uc810:<\/b> \ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc77c \ub54c \uc0c1\uccb4\uac00 \uc55e\ub4a4\ub85c \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \uac15\ud55c \ud798\uc744 \uc8fc\uc5b4 \uc911\uc2ec\uc744 \uc7a1\uc544\uc57c \ud55c\ub2e4. \uc655\ubcf5 10\ud68c\uc529 \ucd1d 3\uc138\ud2b8\ub97c \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"7\">2. \uc2dc\uc120 \uac15\ud0c8 \ubc18\uc804 \ub4a4\ud0dc\ub97c \uc704\ud55c \u2018\uc2a4\uc704\ubc0d (Swimming)\u2019<\/h3>\n<p data-path-to-node=\"8\">\uacfc\uac10\ud55c \ubc31\ub9ac\uc2a4(Backless) \ub4dc\ub808\uc2a4\ub098 \ub4b7\ubaa8\uc2b5\uc774 \uac15\uc870\ub418\ub294 \uc218\uc601\ubcf5\uc744 \uc644\ubcbd\ud558\uac8c \uc18c\ud654\ud558\uace0 \uc2f6\ub2e4\uba74 \ub4f1\uacfc \uc5c9\ub369\uc774 \ub77c\uc778\uc5d0 \uc9d1\uc911\ud574\uc57c \ud55c\ub2e4. &#8216;\uc2a4\uc704\ubc0d&#8217; \ub3d9\uc791\uc740 \uad7d\uc740 \ub4f1\uacfc \uc5b4\uae68\ub97c \ud65c\uc9dd \ud3b4\uc8fc\uace0, \ub454\uadfc\uc744 \uc790\uadf9\ud574 \ud0c4\ub825 \uc788\ub294 \uc560\ud50c\ud799\uc744 \ub9cc\ub4e4\uc5b4\uc900\ub2e4.<\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\uc6b4\ub3d9 \ubc29\ubc95:<\/b> \ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ub450 \ud314\uacfc \ub2e4\ub9ac\ub97c \uc704\uc544\ub798\ub85c \uae38\uac8c \ubed7\ub294\ub2e4. \ud638\ud761\uc744 \ub9c8\uc2dc\uace0 \ub0b4\uc26c\uba74\uc11c \uc624\ub978\ud314\uacfc \uc67c\ub2e4\ub9ac, \uc774\uc5b4\uc11c \uc67c\ud314\uacfc \uc624\ub978\ub2e4\ub9ac\ub97c \uad50\ucc28\ud558\uba70 \uc704\uc544\ub798\ub85c \ube60\ub974\uac8c \uc6c0\uc9c1\uc778\ub2e4. \ub9c8\uce58 \ubb3c\uc18d\uc5d0\uc11c \uc218\uc601\uc744 \ud558\ub4ef \ub9ac\ub4dc\ubbf8\uceec\ud558\uac8c \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \ud3ec\uc778\ud2b8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\ud560 \uc810:<\/b> \ubaa9\uc774\ub098 \ud5c8\ub9ac\uc5d0 \uacfc\ub3c4\ud55c \uae34\uc7a5\uc774 \ub4e4\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc2dc\uc120\uc740 \ubc14\ub2e5\uc744 \ud5a5\ud558\uace0, \ubc30\uaf3d\uc744 \ucc99\ucd94 \ucabd\uc73c\ub85c \uc3d9 \uc9d1\uc5b4\ub123\ub294 \ub290\ub08c\uc744 \uc720\uc9c0\ud574\uc57c \ubd80\uc0c1\uc744 \ubc29\uc9c0\ud560 \uc218 \uc788\ub2e4. 30\ucd08\uc529 3\uc138\ud2b8 \uc2e4\uc2dc\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"10\">3. \uc120\uba85\ud55c \ubcf5\ubd80 \ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \u2018\uc2f1\uae00 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58 (Single Leg Stretch)\u2019<\/h3>\n<p data-path-to-node=\"11\">\ud734\uac00\ucca0 \ub2f9\ub2f9\ud55c \uc2e4\ub8e8\uc5e3\uc758 \ud575\uc2ec\uc778 \ub0a9\uc791\ud558\uace0 \ud0c4\ud0c4\ud55c \ubc30\ub97c \ub9cc\ub4dc\ub294 \ub3d9\uc791\uc774\ub2e4. \uc0c1\ubcf5\ubd80\uc640 \ud558\ubcf5\ubd80\ub97c \ub3d9\uc2dc\uc5d0 \uac15\ud558\uac8c \uc790\uadf9\ud558\uc5ec \ubc43\uc0b4\uc744 \ud0c4\ub825 \uc788\uac8c \uc7a1\uc544\uc900\ub2e4.<\/p>\n<ul data-path-to-node=\"12\">\n<li>\n<p data-path-to-node=\"12,0,0\"><b data-path-to-node=\"12,0,0\" data-index-in-node=\"0\">\uc6b4\ub3d9 \ubc29\ubc95:<\/b> \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \ud6c4 \ubb34\ub98e\uc744 \uad6c\ubd80\ub824 \ub2e4\ub9ac\ub97c 90\ub3c4\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4(\ud14c\uc774\ube14 \ud0d1 \uc790\uc138). \uc0c1\uccb4\ub97c \ub0a0\uac1c\ubf08 \ud558\ub2e8\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9b0 \ub4a4, \ud55c\ucabd \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae30\uace0 \ubc18\ub300\ucabd \ub2e4\ub9ac\ub294 45\ub3c4 \uac01\ub3c4\ub85c \uae38\uac8c \ubed7\ub294\ub2e4. \ud638\ud761\uc744 \ub0b4\uc26c\uba70 \uc591\ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \uad50\ucc28\ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,1,0\"><b data-path-to-node=\"12,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\ud560 \uc810:<\/b> \ub2e4\ub9ac\ub97c \ubed7\uc744 \ub54c \ud5c8\ub9ac\uac00 \ubc14\ub2e5\uc5d0\uc11c \ub728\uc9c0 \uc54a\ub3c4\ub85d \uc544\ub7ab\ubc30\ub97c \ubc14\ub2e5 \ucabd\uc73c\ub85c \uac15\ud558\uac8c \ub20c\ub7ec\ub0b4\uc57c \ud55c\ub2e4. \uc88c\uc6b0 \uc655\ubcf5 15\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"14\">\n<p data-path-to-node=\"14,0\"><b data-path-to-node=\"14,0\" data-index-in-node=\"0\">\ud544\ub77c\ud14c\uc2a4 \uc804\ubb38\uac00\uc758 \ud55c\ub9c8\ub514<\/b> &#8220;\ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 \ub2e8\uc21c\ud788 \ub3d9\uc791\uc744 \ud06c\uac8c \ud558\uac70\ub098 \ubc84\ud2f0\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc815\ud655\ud55c \ud638\ud761\uacfc \ud568\uaed8 \ucf54\uc5b4 \uadfc\uc721\uc744 \uc2a4\uc2a4\ub85c \ud1b5\uc81c\ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \ud558\ub8e8 20\ubd84\uc529\ub9cc \uc9d1\uc911\ud574 \uafb8\uc900\ud788 \ud22c\uc790\ud55c\ub2e4\uba74, \ud734\uac00\uc9c0\uc5d0\uc11c \ub208\uc5d0 \ub744\uac8c \ub2ec\ub77c\uc9c4 \ubc14\ub514\ub77c\uc778\uacfc \uac74\uac15\ud558\uace0 \ub2f9\ub2f9\ud55c \uc5d0\ub108\uc9c0\ub97c \ubf50\ub0bc \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.&#8221;<\/p>\n<\/blockquote>\n<p data-path-to-node=\"15\">\uc2dc\uac04\uc774 \uc5bc\ub9c8 \ub0a8\uc9c0 \uc54a\uc558\ub2e4\uace0 \uc870\uae09\ud574\ud560 \ud544\uc694\ub294 \uc5c6\ub2e4. \uc624\ub298\ubd80\ud130 \uac70\uc6b8 \uc55e\uc5d0 \uc11c\uc11c \ub0b4 \ubab8\uc758 \uc228\uc740 \ub77c\uc778\uc744 \uae68\uc6cc\ubcf4\ub294 \uac83\uc740 \uc5b4\ub5a8\uae4c. \ub2e4\uac00\uc624\ub294 \uc5ec\ub984 \ud734\uac00\ub294 \uadf8 \uc5b4\ub290 \ub54c\ubcf4\ub2e4 \uc790\uc2e0\uac10 \ub118\uce58\uace0 \ub208\ubd80\uc2e0 \uc21c\uac04\uc73c\ub85c \uac00\ub4dd\ud560 \uac83\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"15\">\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;D-30, \uc644\ubcbd\ud55c \ud734\uac00 \ud54f \uc644\uc131&#8221;\u2026 \ube44\ud0a4\ub2c8 \ub77c\uc778\uc744 \uae68\uc6b0\ub294 \uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4 \ubc14\uc57c\ud750\ub85c \ubcf8\uaca9\uc801\uc778 \uc5ec\ub984 \ud734\uac00 \uc2dc\uc98c\uc774 \ucf54\uc55e\uc73c\ub85c \ub2e4\uac00\uc654\ub2e4. \uc124\ub808\ub294 \ub9c8\uc74c\uc73c\ub85c \uc218\uc601\ubcf5\uacfc \uc587\uc544\uc9c4 \ud734\uc591\uc9c0 \ud328\uc158\uc744 \uc900\ube44\ud558\ub2e4\uac00\ub3c4, \uac70\uc6b8 \uc18d \uc815\ub9ac\ub418\uc9c0 \uc54a\uc740 \uad70\uc0b4\uc744 \ubcf4\uba74 \ud55c\uc228\uc774 \ub098\uc624\uae30 \ub9c8\ub828\uc774\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uad76\uc5b4\uc11c \ube7c\ub294 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