{"id":3308,"date":"2026-10-01T10:34:10","date_gmt":"2026-10-01T01:34:10","guid":{"rendered":"https:\/\/ebweeklynews.co.kr\/?p=3308"},"modified":"2026-10-01T10:36:28","modified_gmt":"2026-10-01T01:36:28","slug":"%eb%8d%94%eb%8f%84-%eb%a7%90%ea%b3%a0-%eb%8d%9c%eb%8f%84-%eb%a7%90%ea%b3%a0-%eb%94%b1-5kg%eb%a7%8c-%ec%b6%94%ec%84%9d-%ed%9b%84-%ec%b0%8c%ec%9a%b4-%ec%82%b4-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4","status":"publish","type":"post","link":"https:\/\/ebweeklynews.co.kr\/?p=3308","title":{"rendered":"&#8220;\ub354\ub3c4 \ub9d0\uace0 \ub35c\ub3c4 \ub9d0\uace0 \ub531 5kg\ub9cc!&#8221; \ucd94\uc11d \ud6c4 \ucc0c\uc6b4 \uc0b4, \ud544\ub77c\ud14c\uc2a4\ub85c \uc2f9 \ube80\ub2e4"},"content":{"rendered":"<p data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\"> &#8220;\ub354\ub3c4 \ub9d0\uace0 \ub35c\ub3c4 \ub9d0\uace0 \ub531 5kg\ub9cc!&#8221; \ucd94\uc11d \ud6c4 \ucc0c\uc6b4 \uc0b4, \ud544\ub77c\ud14c\uc2a4\ub85c \uc2f9 \ube80\ub2e4<\/b><\/p>\n<p data-path-to-node=\"1\">\uc990\uac70\uc6b4 \uba85\uc808 \ucd94\uc11d\uc774 \uc9c0\ub098\uace0 \ub0a8\uc740 \uac83\uc740 \ud48d\uc131\ud55c \ucd94\uc5b5\uacfc \uc57c\uc18d\ud558\uac8c \ubd88\uc5b4\ub09c \uccb4\uc911\ubfd0\uc774\ub2e4. \uc804, \uac08\ube44\ucc1c, \uc1a1\ud3b8 \ub4f1 \uace0\uce7c\ub85c\ub9ac \uc74c\uc2dd\uc73c\ub85c \ucc44\uc6cc\uc9c4 \uba85\uc808 \uba54\ub274\ub294 \ubc43\uc0b4\uacfc \ubcf5\ubd80 \ud33d\ub9cc\uac10\uc758 \uc8fc\ubc94\uc774\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uae09\uaca9\ud788 \ub298\uc5b4\ub09c \uccb4\uc911\uc740 \ub300\ubd80\ubd84 \uc2e4\uc81c \uc9c0\ubc29\uc774 \uc544\ub2cc \uc218\ubd84\uacfc \uae00\ub9ac\ucf54\uac90\uc774 \uc313\uc778 &#8216;\uac00\uc9dc \uc0b4&#8217;\uc77c \ud655\ub960\uc774 \ub192\ub2e4. \uace8\ub4e0\ud0c0\uc784\uc778 \uba85\uc808 \ud6c4 2\uc8fc \uc774\ub0b4\uc5d0 \uc720\uc0b0\uc18c \ud6a8\uacfc\uc640 \uadfc\ub825 \uac15\ud654\uac00 \ub3d9\uc2dc\uc5d0 \uac00\ub2a5\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc801\uc6a9\ud558\uba74 \ube60\ub974\uac8c \uc6d0\ub798 \ubab8\ub9e4\ub85c \ub3cc\uc544\uac08 \uc218 \uc788\ub2e4.<\/p>\n<p data-path-to-node=\"2\"><b data-path-to-node=\"2\" data-index-in-node=\"0\">1. \ucc99\ucd94\ub97c \uae68\uc6b0\ub294 &#8216;\ucea3 \uce74\uc6b0(Cat-Cow)&#8217; \u2013 \uc21c\ud658 \ubc0f \uc18c\ud654 \ucd09\uc9c4<\/b> \uba85\uc808 \ub0b4\ub0b4 \uacfc\uc2dd\uc73c\ub85c \uc9c0\uce5c \uc7a5\uae30\uc640 \uacbd\uc9c1\ub41c \ucc99\ucd94\ub97c \uc774\uc644\ud558\ub294 \ub370 \ucd5c\uc801\uc778 \ub3d9\uc791\uc774\ub2e4. \ub124\ubc1c\uae30\uae30 \uc790\uc138\uc5d0\uc11c \ud638\ud761\uc744 \ub9c8\uc2dc\uba70 \uc2dc\uc120\uc744 \uc704\ub85c \ud5a5\ud558\uace0 \ub4f1 \ud5c8\ub9ac\ub97c \uace1\uc120\uc73c\ub85c \ub0b4\ub9b0\ub2e4(\uce74\uc6b0). \uc774\uc5b4 \uc228\uc744 \ub0b4\uc26c\uba70 \ubc30\uaf3d\uc744 \ub4f1 \ucabd\uc73c\ub85c \ub04c\uc5b4\ub2f9\uaca8 \ub4f1\uc744 \ub3d9\uadf8\ub797\uac8c \ub9d0\uc544 \uc62c\ub9b0\ub2e4(\ucea3). \ub3d9\uc791\uc744 10\ud68c \ubc18\ubcf5\ud558\uba74 \uc7a5 \uc6b4\ub3d9\uc744 \uc790\uadf9\ud574 \uc18c\ud654\ub97c \ub3d5\uace0, \uba85\uc808 \ubd80\uc885\uc744 \uc644\ud654\ud558\ub294 \ub370 \ud0c1\uc6d4\ud55c \ud6a8\uacfc\uac00 \uc788\ub2e4.<\/p>\n<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">2. \ud558\ubcf5\ubd80 \uc9c0\ubc29 \ud0c0\ud30c &#8216;\ubc31 \uc2a4\ud2b8\ub808\uce58(100, Hundred)&#8217; \u2013 \uac15\ub825\ud55c \ucf54\uc5b4 \uac15\ud654<\/b> \ud544\ub77c\ud14c\uc2a4\uc758 \ub300\ud45c\uc801\uc778 \ucf54\uc5b4 \uc6b4\ub3d9\uc73c\ub85c, \uba85\uc808 \ud6c4 \ub298\uc5b4\ub09c \ubc43\uc0b4\uc744 \uc815\ub9ac\ud558\ub294 \uccab\uac78\uc74c\uc774\ub2e4. \ubc14\ub974\uac8c \ub204\uc6cc \ub450 \ub2e4\ub9ac\ub97c 90\ub3c4\ub85c \ub4e4\uace0(\ud14c\uc774\ube14\ud0d1 \uc790\uc138), \uc0c1\uccb4\ub97c \uc0b4\uc9dd \uc77c\uc73c\ucf1c \uc138\uc6b4\ub2e4. \uc591\ud314\uc744 \uace8\ubc18 \uc606\uc5d0 \ub744\uc6b4 \ub4a4 \uc704\uc544\ub798\ub85c \uac00\ubccd\uac8c \ubc14\uc6b4\uc2a4\ud558\uba70 &#8216;5\ucd08\uac04 \ud761\ud761\ud761\ud761\ud761 \ub9c8\uc2dc\uace0, 5\ucd08\uac04 \ud6c4\ud6c4\ud6c4\ud6c4\ud6c4 \ub0b4\uc26c\ub294&#8217; \ud638\ud761\uc744 \uc9c4\ud589\ud55c\ub2e4. \ucd1d 100\ud68c \ubc14\uc6b4\uc2a4\ub97c \ubaa9\ud45c\ub85c \ud558\uba70, \uc9e7\uace0 \uac15\ub82c\ud55c \ud638\ud761\uc744 \ud1b5\ud574 \uccb4\uc9c0\ubc29 \uc5f0\uc18c\ub97c \uc720\ub3c4\ud55c\ub2e4.<\/p>\n<p data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">3. \uc606\uad6c\ub9ac \ud29c\ube0c\uc0b4 \uc81c\uac70 &#8216;\uc0ac\uc774\ud0a4\ud0a5(Side Kick)&#8217; \u2013 \ub9e4\ub048\ud55c \ub77c\uc778 \ub9cc\ub4e4\uae30<\/b> \uc606\uc73c\ub85c \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc544\ub798\ucabd \ud314\ub85c \uba38\ub9ac\ub97c \ubc1b\uce58\uace0 \uc0c1\uccb4\ub97c \uace0\uc815\ud55c\ub2e4. \uc704\ucabd \ub2e4\ub9ac\ub97c \uace8\ubc18 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4, \uc55e\uc73c\ub85c \ub450 \ubc88 \ud0a5(Kick)\ud558\uace0 \ub4a4\ub85c \uae38\uac8c \ubed7\uc5b4\uc900\ub2e4. \uc774\ub54c \uace8\ubc18\uc774 \uc55e\ub4a4\ub85c \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ucf54\uc5b4\uc5d0 \ud798\uc744 \uc8fc\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. \uc88c\uc6b0 \uac01\uac01 15\ud68c\uc529 \ubc18\ubcf5\ud558\uba74 \uace8\ubc18 \ubd88\uade0\ud615\uc744 \ubc14\ub85c\uc7a1\ub294 \ub3d9\uc2dc\uc5d0 \uba85\uc808 \ub3d9\uc548 \uc811\ud78c \uc606\uad6c\ub9ac\uc0b4\uacfc \uc2b9\ub9c8\uc0b4\uc744 \ub9e4\ub048\ud558\uac8c \ub2e4\ub4ec\uc5b4\uc900\ub2e4.<\/p>\n<p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">4. \ud558\uccb4 \ubd80\uc885 \uc644\uc804 \uadf9\ubcf5 &#8216;\uc204\ub354 \ube0c\ub9bf\uc9c0(Shoulder Bridge)&#8217; \u2013 \ud799\uc5c5 \ubc0f \ubd80\uc885 \uc81c\uac70<\/b> \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \uaf2c\ub9ac\ubf08\ubd80\ud130 \ucc99\ucd94\ub97c \ub9c8\ub514\ub9c8\ub514 \ub9d0\uc544 \uc62c\ub824 \uc5b4\uae68\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ub9cc\ub4e0\ub2e4. \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uadfc\uc721\uc744 \uac15\ub825\ud558\uac8c \uc218\ucd95\ud55c \uc0c1\ud0dc\uc5d0\uc11c 3\ucd08\uac04 \uc720\uc9c0\ud55c \ub4a4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc628\ub2e4. 12\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud558\uba74 \uba85\uc808 \ub3d9\uc548 \ud558\uccb4\uc5d0 \uc3e0\ub9b0 \ubd80\uc885\uc744 \ube7c\uc8fc\uace0 \ucc98\uc9c4 \uc5c9\ub369\uc774 \ub77c\uc778\uc744 \ub04c\uc5b4\uc62c\ub9b4 \uc218 \uc788\ub2e4.<\/p>\n<p data-path-to-node=\"6\">\ucd94\uc11d \ud6c4 \ub2e4\uc774\uc5b4\ud2b8\uc758 \ud575\uc2ec\uc740 &#8216;\ub2e8\uae30 \uc9d1\uc911&#8217;\uc774\ub2e4. \uc2dd\ub2e8 \uc870\uc808\uacfc \ud568\uaed8 \ub9e4\uc77c 20\ubd84\uc529 \uc704\uc758 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc744 \ubcd1\ud589\ud55c\ub2e4\uba74, \uae09\uaca9\ud788 \ubd99\uc740 \uc0b4\uc744 \ube60\ub974\uac8c \ud138\uc5b4\ub0b4\uace0 \ud55c\uce35 \uac00\ubccd\uace0 \ud0c4\ub825 \uc788\ub294 \ubab8\uc73c\ub85c \uc77c\uc0c1\uc5d0 \ubcf5\uadc0\ud560 \uc218 \uc788\uc744 \uac83\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"6\">\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;\ub354\ub3c4 \ub9d0\uace0 \ub35c\ub3c4 \ub9d0\uace0 \ub531 5kg\ub9cc!&#8221; \ucd94\uc11d \ud6c4 \ucc0c\uc6b4 \uc0b4, \ud544\ub77c\ud14c\uc2a4\ub85c \uc2f9 \ube80\ub2e4 \uc990\uac70\uc6b4 \uba85\uc808 \ucd94\uc11d\uc774 \uc9c0\ub098\uace0 \ub0a8\uc740 \uac83\uc740 \ud48d\uc131\ud55c \ucd94\uc5b5\uacfc \uc57c\uc18d\ud558\uac8c \ubd88\uc5b4\ub09c \uccb4\uc911\ubfd0\uc774\ub2e4. \uc804, \uac08\ube44\ucc1c, \uc1a1\ud3b8 \ub4f1 \uace0\uce7c\ub85c\ub9ac \uc74c\uc2dd\uc73c\ub85c \ucc44\uc6cc\uc9c4 \uba85\uc808 \uba54\ub274\ub294 \ubc43\uc0b4\uacfc \ubcf5\ubd80 \ud33d\ub9cc\uac10\uc758 \uc8fc\ubc94\uc774\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uae09\uaca9\ud788 \ub298\uc5b4\ub09c \uccb4\uc911\uc740 \ub300\ubd80\ubd84 \uc2e4\uc81c \uc9c0\ubc29\uc774 \uc544\ub2cc \uc218\ubd84\uacfc \uae00\ub9ac\ucf54\uac90\uc774 \uc313\uc778 &#8216;\uac00\uc9dc \uc0b4&#8217;\uc77c \ud655\ub960\uc774 \ub192\ub2e4. \uace8\ub4e0\ud0c0\uc784\uc778 \uba85\uc808 \ud6c4 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,16,39],"tags":[],"class_list":["post-3308","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-16","category-39"],"_links":{"self":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3308","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=3308"}],"version-history":[{"count":1,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3308\/revisions"}],"predecessor-version":[{"id":3310,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3308\/revisions\/3310"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3309"}],"wp:attachment":[{"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ebweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}