{"id":3180,"date":"2026-07-01T11:25:39","date_gmt":"2026-07-01T02:25:39","guid":{"rendered":"https:\/\/ebweeklynews.co.kr\/?p=3180"},"modified":"2026-07-01T11:25:45","modified_gmt":"2026-07-01T02:25:45","slug":"3180","status":"publish","type":"post","link":"https:\/\/ebweeklynews.co.kr\/?p=3180","title":{"rendered":"\ud604\ub300\uc778\uc758 \uace0\uc9c8\ubcd1 \u2018\uc694\ud1b5\u2019 \uc7a1\ub294 \uc18d\uadfc\uc721\uc758 \ud798\u2026 \ud5c8\ub9ac \uac15\ud654 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95"},"content":{"rendered":"<h3 data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\">\ud604\ub300\uc778\uc758 \uace0\uc9c8\ubcd1 \u2018\uc694\ud1b5\u2019 \uc7a1\ub294 \uc18d\uadfc\uc721\uc758 \ud798\u2026 \ud5c8\ub9ac \uac15\ud654 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95<\/b><\/h3>\n<p data-path-to-node=\"1\">\uc7a5\uc2dc\uac04 \ubaa8\ub2c8\ud130 \uc55e\uc5d0 \uc549\uc544 \uc77c\ud558\ub294 \uc9c1\uc7a5\uc778\ubd80\ud130 \uc2a4\ub9c8\ud2b8\ud3f0\uc744 \uc628\uc885\uc77c \ub4e4\uc5ec\ub2e4\ubcf4\ub294 \ud604\ub300\uc778\uae4c\uc9c0, &#8216;\uc694\ud1b5(\ud5c8\ub9ac \ud1b5\uc99d)&#8217;\uc740 \ub204\uad6c\ub098 \ud55c \ubc88\ucbe4 \uacaa\ub294 \uace0\uc9c8\ubcd1\uc774 \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ub9ce\uc740 \uc774\ub4e4\uc774 \ud1b5\uc99d\uc744 \uc5c6\uc560\uae30 \uc704\ud574 \ubb34\uc791\uc815 \uac15\ub3c4 \ub192\uc740 \uadfc\ub825 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uc9c0\ub9cc, \uc900\ube44\ub418\uc9c0 \uc54a\uc740 \uc0c1\ud0dc\uc5d0\uc11c\uc758 \uacfc\uaca9\ud55c \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \ucc99\ucd94 \uac74\uac15\uc744 \ud574\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\uc804\ubb38\uac00\ub4e4\uc740 \ud5c8\ub9ac \ud1b5\uc99d\uc758 \uadfc\ubcf8\uc801\uc778 \uc6d0\uc778\uc73c\ub85c \ucc99\ucd94\ub97c \uc9c0\ud0f1\ud558\ub294 &#8216;\ucf54\uc5b4 \uadfc\uc721(\uc18d\uadfc\uc721)&#8217;\uc758 \uc57d\ud654\ub97c \uaf3d\uc2b5\ub2c8\ub2e4. \uc774\ub54c \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ucc98\ubc29\uc73c\ub85c \ub5a0\uc624\ub974\ub294 \uac83\uc774 \ubc14\ub85c <b data-path-to-node=\"2\" data-index-in-node=\"86\">\ud544\ub77c\ud14c\uc2a4<\/b>\uc785\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uc18d\uadfc\uc721\uc744 \uac15\ud654\ud574 \ucc99\ucd94\uc758 \uc815\ub82c\uc744 \ubc14\ub85c\uc7a1\uace0, \uc720\uc5f0\uc131\uc744 \uae38\ub7ec \ud5c8\ub9ac \ubd80\ub2f4\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c\ub3c4 \ub9e4\ud2b8 \ud55c \uc7a5\uc73c\ub85c \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ud575\uc2ec \ud5c8\ub9ac \uac15\ud654 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 3\uac00\uc9c0\ub97c \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h3 data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">1. \ucf54\uc5b4\uc640 \ucc99\ucd94\uc758 \uae30\ucd08 \ub2e4\uc9c0\uae30: \ud3a0\ube45 \ud2f8\ud2b8 (Pelvic Tilt)<\/b><\/h3>\n<p data-path-to-node=\"5\">\ud5c8\ub9ac \uc6b4\ub3d9\uc758 \uc2dc\uc791\uc740 \uace8\ubc18\uc758 \uc911\ub9bd\uc744 \ucc3e\ub294 \uac83\uc785\ub2c8\ub2e4. \ud3a0\ube45 \ud2f8\ud2b8\ub294 \ucc99\ucd94 \uc8fc\ubcc0 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc774\uc644\ud558\uace0 \ubcf5\ubd80 \uc2ec\ubd80\uadfc\uc744 \uae68\uc6b0\ub294 \ub370 \ud0c1\uc6d4\ud569\ub2c8\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"6,0,1\">\n<li>\n<p data-path-to-node=\"6,0,1,0,0\">\ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0, \ubc1c\uc740 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,0,1,1,0\">\uc228\uc744 \uae4a\uac8c \ub9c8\uc168\ub2e4\uac00 \ub0b4\uc26c\uba74\uc11c, \ubc30\uaf3d\uc744 \ubc14\ub2e5 \ucabd\uc73c\ub85c \uc3d9 \ub204\ub978\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uace8\ubc18\uc744 \ub4a4\ub85c \uae30\uc6b8\uc785\ub2c8\ub2e4. \uc774\ub54c \ud5c8\ub9ac\uc640 \ubc14\ub2e5 \uc0ac\uc774\uc758 \ube48 \uacf5\uac04\uc774 \uc5c6\uc5b4\uc9d1\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,0,1,2,0\">\ub2e4\uc2dc \uc228\uc744 \ub9c8\uc2dc\uba74\uc11c \uace8\ubc18\uc744 \uc6d0\ub798 \uc704\uce58(\uc911\ub9bd)\ub85c \ub418\ub3cc\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\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\uc0ac\ud56d:<\/b> \uc5c9\ub369\uc774 \ud798\uc73c\ub85c \uace8\ubc18\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc21c\uc218\ud558\uac8c \ud558\ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \uace8\ubc18\uc744 \uc6c0\uc9c1\uc5ec\uc57c \ud569\ub2c8\ub2e4. 10~15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">2. \ucc99\ucd94 \ubd84\uc808\uacfc \ub454\uadfc \uac15\ud654: \ucc99\ucd94 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)<\/b><\/h3>\n<p data-path-to-node=\"8\">\ube0c\ub9bf\uc9c0\ub294 \ud5c8\ub9ac \ud1b5\uc99d \uc644\ud654\uc5d0 \ud544\uc218\uc801\uc778 \ub454\uadfc(\uc5c9\ub369\uc774 \uadfc\uc721)\uacfc \ucc99\ucd94\uae30\ub9bd\uadfc\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\ub294 \ub300\ud45c\uc801\uc778 \ub3d9\uc791\uc785\ub2c8\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"9,0,1\">\n<li>\n<p data-path-to-node=\"9,0,1,0,0\">\ud3a0\ube45 \ud2f8\ud2b8\uc758 \uc900\ube44 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,0,1,1,0\">\uc228\uc744 \ub0b4\uc26c\uba70 \uace8\ubc18\uc744 \ud2f8\ud2b8\ud55c \ud6c4, \uaf2c\ub9ac\ubf08\ubd80\ud130 \ucc99\ucd94 \ubf08\ub97c \ud558\ub098\uc529 \ubc14\ub2e5\uc5d0\uc11c \ub5bc\uc5b4\ub0b8\ub2e4\ub294 \ub290\ub08c(\ubd84\uc808)\uc73c\ub85c \uace8\ubc18\uc744 \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,0,1,2,0\">\uc5b4\uae68\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc774 \ub41c \uc0c1\ud0dc\uc5d0\uc11c 3\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,0,1,3,0\">\uc228\uc744 \ub9c8\uc2dc\uace0 \ub0b4\uc26c\uba74\uc11c, \uc774\ubc88\uc5d0\ub294 \ub4f1 \ub4a4\ucabd \ucc99\ucd94\ubd80\ud130 \ud558\ub098\uc529 \ub3c4\uc7a5\uc744 \ucc0d\ub4ef \ubc14\ub2e5\uc5d0 \ub0b4\ub824\ub193\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\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\uc0ac\ud56d:<\/b> \ud5c8\ub9ac\ub97c \uacfc\ub3c4\ud558\uac8c \uaebe\uc5b4 \ub4e4\uc5b4 \uc62c\ub9ac\uba74 \uc624\ud788\ub824 \ud1b5\uc99d\uc774 \uc720\ubc1c\ub420 \uc218 \uc788\uc73c\ubbc0\ub85c, \uba85\uce58 \uc544\ub798\ucabd \uac08\ube44\ubf08\ub294 \ub2eb\uc544\ub454 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4. 10\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"10\"><b data-path-to-node=\"10\" data-index-in-node=\"0\">3. \uc804\uc2e0 \ud6c4\uba74 \uc0ac\uc2ac \uac15\ud654: \ubc84\ub4dc\ub3c5 (Bird-Dog)<\/b><\/h3>\n<p data-path-to-node=\"11\">\ubc84\ub4dc\ub3c5\uc740 \ucc99\ucd94\uc758 \uc548\uc815\uc131\uc744 \ub192\uc774\uace0 \uc2e0\uccb4\uc758 \uc88c\uc6b0 \uade0\ud615\uc744 \uc7a1\uc544\uc8fc\ub294 \ucd5c\uace0\uc758 \ucf54\uc5b4 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\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\">\ub3d9\uc791 \ubc29\ubc95:<\/b><\/p>\n<ol start=\"1\" data-path-to-node=\"12,0,1\">\n<li>\n<p data-path-to-node=\"12,0,1,0,0\">\ubc14\ub2e5\uc5d0 \uc190\ubaa9\uacfc \uc5b4\uae68, \ubb34\ub98e\uacfc \uace8\ubc18\uc774 \uc218\uc9c1\uc774 \ub418\ub3c4\ub85d \ub124\ubc1c\uae30\uae30 \uc790\uc138\ub97c \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,0,1,1,0\">\uc228\uc744 \ub0b4\uc26c\uba70 \uc624\ub978\ud314\uc744 \uc55e\uc73c\ub85c, \uc67c\ub2e4\ub9ac\ub97c \ub4a4\ub85c \uae38\uac8c \ubed7\uc5b4\uc90d\ub2c8\ub2e4. \ubab8\ud1b5\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\uac8c \ubcf5\ubd80\uc5d0 \uac15\ud55c \ud798\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,0,1,2,0\">\ub9c8\uc2dc\ub294 \uc228\uc5d0 \uc81c\uc790\ub9ac\ub85c \ub3cc\uc544\uc628 \ub4a4, \ubc18\ub300\ucabd(\uc67c\ud314\uacfc \uc624\ub978\ub2e4\ub9ac)\ub3c4 \ub3d9\uc77c\ud558\uac8c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\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\uc0ac\ud56d:<\/b> \ud314\ub2e4\ub9ac\ub97c \ub192\uc774 \ub4dc\ub294 \uac83\ubcf4\ub2e4 \uc55e\ub4a4\ub85c \uae38\uac8c \ub298\ub9b0\ub2e4\ub294 \ub290\ub08c\uc5d0 \uc9d1\uc911\ud574\uc57c \ud5c8\ub9ac\uac00 \uc544\ub798\ub85c \uaebe\uc774\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc88c\uc6b0 \uad50\ub300\ub85c 10\ud68c\uc529 3\uc138\ud2b8 \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"14\">\n<h5 data-path-to-node=\"14,0\"><b data-path-to-node=\"14,0\" data-index-in-node=\"0\">[\uae30\uc790\uc758 \ud55c\ub9c8\ub514]<\/b> \ud5c8\ub9ac \uac15\ud654\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4\ub294 &#8216;\ub354 \ub9ce\uc774, \ub354 \ub192\uc774&#8217; \uc6c0\uc9c1\uc774\ub294 \uc6b4\ub3d9\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc815\ud655\ud55c \ud638\ud761\uacfc \ud568\uaed8 \ucc99\ucd94\uc758 \uc815\ub82c\uc744 \uc9c0\ud0a4\uba70 \ub290\ub9ac\uac8c \uc6c0\uc9c1\uc77c \ub54c \ube44\ub85c\uc18c \uc18d\uadfc\uc721\uc774 \ubc18\uc751\ud569\ub2c8\ub2e4. \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uc989\uc2dc \ub3d9\uc791\uc758 \ubc94\uc704\ub97c \uc904\uc774\uac70\ub098 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \ud558\ub8e8 15\ubd84, \ub0b4 \ubab8\uc5d0 \uadc0\ub97c \uae30\uc6b8\uc774\ub294 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc73c\ub85c \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \ucc99\ucd94\ub97c \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694.<\/h5>\n<\/blockquote>\n<p>\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud604\ub300\uc778\uc758 \uace0\uc9c8\ubcd1 \u2018\uc694\ud1b5\u2019 \uc7a1\ub294 \uc18d\uadfc\uc721\uc758 \ud798\u2026 \ud5c8\ub9ac \uac15\ud654 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95 \uc7a5\uc2dc\uac04 \ubaa8\ub2c8\ud130 \uc55e\uc5d0 \uc549\uc544 \uc77c\ud558\ub294 \uc9c1\uc7a5\uc778\ubd80\ud130 \uc2a4\ub9c8\ud2b8\ud3f0\uc744 \uc628\uc885\uc77c \ub4e4\uc5ec\ub2e4\ubcf4\ub294 \ud604\ub300\uc778\uae4c\uc9c0, &#8216;\uc694\ud1b5(\ud5c8\ub9ac \ud1b5\uc99d)&#8217;\uc740 \ub204\uad6c\ub098 \ud55c \ubc88\ucbe4 \uacaa\ub294 \uace0\uc9c8\ubcd1\uc774 \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ub9ce\uc740 \uc774\ub4e4\uc774 \ud1b5\uc99d\uc744 \uc5c6\uc560\uae30 \uc704\ud574 \ubb34\uc791\uc815 \uac15\ub3c4 \ub192\uc740 \uadfc\ub825 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uc9c0\ub9cc, \uc900\ube44\ub418\uc9c0 \uc54a\uc740 \uc0c1\ud0dc\uc5d0\uc11c\uc758 \uacfc\uaca9\ud55c \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \ucc99\ucd94 \uac74\uac15\uc744 \ud574\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \ud5c8\ub9ac \ud1b5\uc99d\uc758 \uadfc\ubcf8\uc801\uc778 \uc6d0\uc778\uc73c\ub85c [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3181,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-3180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-39"],"_links":{"self":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3180","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=3180"}],"version-history":[{"count":2,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3180\/revisions"}],"predecessor-version":[{"id":3183,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3180\/revisions\/3183"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3181"}],"wp:attachment":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}