{"id":1675,"date":"2024-07-23T09:48:40","date_gmt":"2024-07-23T00:48:40","guid":{"rendered":"https:\/\/thehamnow.co.kr\/?p=1675"},"modified":"2024-09-24T18:40:09","modified_gmt":"2024-09-24T09:40:09","slug":"%eb%8d%94%ed%95%a8%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%ec%b6%94%ec%b2%9c%ed%95%98%eb%8a%94-%ed%97%88%eb%a6%ac-%eb%94%94%ec%8a%a4%ed%81%ac-%ed%99%98%ec%9e%90%eb%a5%bc-%ec%9c%84%ed%95%9c-%ed%95%84","status":"publish","type":"post","link":"https:\/\/thehamnow.co.kr\/?p=1675","title":{"rendered":"\ucd94\ucc9c\ud558\ub294, \ud5c8\ub9ac \ub514\uc2a4\ud06c \ud658\uc790\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9"},"content":{"rendered":"<p>\ud5c8\ub9ac \ub514\uc2a4\ud06c\ub294 \ub514\uc2a4\ud06c\uc758 \uc8fc\ubcc0 \uc870\uc9c1\uc5d0 \uc555\ubc15\uc774 \uac00\ud574\uc838 \ubc1c\uc0dd\ud558\ub294 \ud1b5\uc99d\uc73c\ub85c, \ub9ce\uc740 \ud658\uc790\ub4e4\uc774 \uc774\ub97c \uad00\ub9ac\ud558\uae30 \uc704\ud574 \ub2e4\uc591\ud55c \uce58\ub8cc\ubc95\uc744 \ucc3e\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ucd5c\uadfc \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac \ub514\uc2a4\ud06c \ud658\uc790\ub4e4\uc5d0\uac8c \ud6a8\uacfc\uc801\uc778 \uce58\ub8cc\ubc95\uc73c\ub85c \uc778\uc815\ubc1b\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ub354\ud568\ud544\ub77c\ud14c\uc2a4\ub294 \ud5c8\ub9ac \ub514\uc2a4\ud06c\ub97c \uac00\uc9c4 \ubd84\ub4e4\uc5d0\uac8c \ucd94\ucc9c\ud558\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4:<\/p>\n<h4>1. <strong>\ud50c\ub7ad\ud06c (Plank)<\/strong><\/h4>\n<p>\ud50c\ub7ad\ud06c\ub294 \ubcf5\ubd80\uc640 \ud5c8\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294\ub370 \ub3c4\uc6c0\uc744 \uc8fc\uba70, \ud5c8\ub9ac \ub514\uc2a4\ud06c\ub85c \uc778\ud55c \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \ud50c\ub7ad\ud06c\ub97c \uc218\ud589\ud558\ub294 \ubc29\ubc95\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li>\ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub824 \ud314\uafc8\uce58\uc640 \ubc1c\ub05d\uc744 \ubc1b\uccd0 \ubab8\uc744 \ub4e4\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\ub4f1\uacfc \ud5c8\ub9ac\uac00 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ubab8\uc744 \uace0\uc815\ud55c \ud6c4, \uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li>\ud5c8\ub9ac\ub97c \uc544\uce58\ud615\uc73c\ub85c \uad7d\ud788\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \ubcf5\ubd80\uc640 \ud5c8\ub9ac \uadfc\uc721\uc744 \uae34\uc7a5\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li>20\ucd08\uc5d0\uc11c 1\ubd84\uac04 \uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud55c \ud6c4 \ud478\ub294 \uac83\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>2. <strong>\ucea3-\uce74\uc6b0(Cat-Cow) \uc2a4\ud2b8\ub808\uce6d<\/strong><\/h4>\n<p>\ucea3-\uce74\uc6b0 \uc2a4\ud2b8\ub808\uce6d\uc740 \ud5c8\ub9ac \ub514\uc2a4\ud06c\ub85c \uc778\ud55c \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \uc644\ud654\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \ucea3-\uce74\uc6b0 \uc2a4\ud2b8\ub808\uce6d\uc758 \uc218\ud589 \ubc29\ubc95\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li>\ub124\ub2e4\ub9ac \uc790\uc138\ub85c \ubc14\ub2e5\uc5d0 \ubb34\ub98e\uacfc \uc190\uc744 \ubc1b\uccd0 \uc549\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ucc9c\ucc9c\ud788 \ub4f1\uc744 \ub465\uae00\uac8c \uad7d\ud788\uace0 \uba38\ub9ac\ub97c \ub0b4\ub9bd\ub2c8\ub2e4(\ucea3 \uc790\uc138).<\/li>\n<li>\uadf8 \ud6c4 \ub4f1\uc744 \ubcfc\ub85d\ud558\uac8c \ud3b4\uace0 \uba38\ub9ac\ub97c \ub4e4\ub9bd\ub2c8\ub2e4(\uce74\uc6b0 \uc790\uc138).<\/li>\n<li>\uc21c\ud658\uc801\uc73c\ub85c \uc774 \uc790\uc138\ub97c \ubc18\ubcf5\ud558\uc5ec \ud5c8\ub9ac\uc640 \ub4f1\uc758 \uadfc\uc721\uc744 \uc2a4\ud2b8\ub808\uce6d\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>3. <strong>\ud3a0\ube44\uc2a4 \ube0c\ub9bf\uc9c0 (Pelvic Bridge)<\/strong><\/h4>\n<p>\ud3a0\ube44\uc2a4 \ube0c\ub9bf\uc9c0\ub294 \uace8\ubc18\uacfc \ud5c8\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \ud5c8\ub9ac \ub514\uc2a4\ud06c\ub85c \uc778\ud55c \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \ud3a0\ube44\uc2a4 \ube0c\ub9bf\uc9c0\uc758 \uc218\ud589 \ubc29\ubc95\uc785\ub2c8\ub2e4:<\/p>\n<ul>\n<li>\ubc14\ub2e5\uc5d0 \ub204\uc6cc \uc591\ucabd \ubb34\ub98e\uc744 \uad7d\ud799\ub2c8\ub2e4.<\/li>\n<li>\ud314\uc744 \ubab8 \uc606\uc5d0 \ub450\uace0 \ubc1c\uc744 \ubc1b\uccd0 \ub193\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uace8\ubc18\uc744 \ucc9c\ucc9c\ud788 \ub4e4\uc5b4\uc62c\ub9ac\uace0, \uc5c9\ub369\uc774\ub97c \uaf49 \uc870\uc774\uba70 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc774 \uc790\uc138\ub97c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\ub193\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc774\ub7ec\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac \ub514\uc2a4\ud06c \uad00\ub9ac\uc5d0 \ub3c4\uc6c0\uc744 \uc8fc\ub294 \uac83\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uac1c\uac1c\uc778\uc758 \uc0c1\ud0dc\uc5d0 \ub530\ub77c \uc801\uc808\ud55c \uc6b4\ub3d9 \uc120\ud0dd\uacfc \ud568\uaed8 \uc804\ubb38\uc801\uc778 \uc870\uc5b8\uc744 \ubc1b\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub354\ud568\ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c\ub294 \uacbd\ud5d8 \ub9ce\uc740 \uac15\uc0ac\ub4e4\uc774 \uc5ec\ub7ec\ubd84\uc758 \uac74\uac15\uc744 \uc704\ud574 \ucd5c\uc120\uc744 \ub2e4\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud5c8\ub9ac \ub514\uc2a4\ud06c\ub294 \ub514\uc2a4\ud06c\uc758 \uc8fc\ubcc0 \uc870\uc9c1\uc5d0 \uc555\ubc15\uc774 \uac00\ud574\uc838 \ubc1c\uc0dd\ud558\ub294 \ud1b5\uc99d\uc73c\ub85c, \ub9ce\uc740 \ud658\uc790\ub4e4\uc774 \uc774\ub97c \uad00\ub9ac\ud558\uae30 \uc704\ud574 \ub2e4\uc591\ud55c \uce58\ub8cc\ubc95\uc744 \ucc3e\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ucd5c\uadfc \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac \ub514\uc2a4\ud06c \ud658\uc790\ub4e4\uc5d0\uac8c \ud6a8\uacfc\uc801\uc778 \uce58\ub8cc\ubc95\uc73c\ub85c \uc778\uc815\ubc1b\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ub354\ud568\ud544\ub77c\ud14c\uc2a4\ub294 \ud5c8\ub9ac \ub514\uc2a4\ud06c\ub97c \uac00\uc9c4 \ubd84\ub4e4\uc5d0\uac8c \ucd94\ucc9c\ud558\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4: 1. \ud50c\ub7ad\ud06c (Plank) \ud50c\ub7ad\ud06c\ub294 \ubcf5\ubd80\uc640 \ud5c8\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294\ub370 \ub3c4\uc6c0\uc744 \uc8fc\uba70, \ud5c8\ub9ac \ub514\uc2a4\ud06c\ub85c \uc778\ud55c \ud1b5\uc99d\uc744 [&hellip;]<\/p>\n","protected":false},"author":321,"featured_media":1685,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1675","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=\/wp\/v2\/users\/321"}],"replies":[{"embeddable":true,"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1675"}],"version-history":[{"count":2,"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1675\/revisions"}],"predecessor-version":[{"id":1772,"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1675\/revisions\/1772"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1685"}],"wp:attachment":[{"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1675"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1675"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thehamnow.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1675"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}