{"id":3242,"date":"2026-05-19T10:02:39","date_gmt":"2026-05-19T01:02:39","guid":{"rendered":"https:\/\/eblife.co.kr\/?p=3242"},"modified":"2026-05-19T10:02:41","modified_gmt":"2026-05-19T01:02:41","slug":"%ea%b1%b4%ea%b0%95-%eb%a6%ac%ed%8f%ac%ed%8a%b8-%eb%8b%a4%ea%b0%80%ec%98%a4%eb%8a%94-%ec%97%ac%eb%a6%84-%ec%86%8d%ea%b7%bc%ec%9c%a1%ec%9d%b4-%eb%8b%b5%ec%9d%b4%eb%8b%a4","status":"publish","type":"post","link":"https:\/\/eblife.co.kr\/?p=3242","title":{"rendered":"[\uac74\uac15 \ub9ac\ud3ec\ud2b8] \ub2e4\uac00\uc624\ub294 \uc5ec\ub984, \u2018\uc18d\uadfc\uc721\u2019\uc774 \ub2f5\uc774\ub2e4\u2026 \ub9e4\ub048\ud55c \ubab8\ub9e4\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8\ubc95"},"content":{"rendered":"<h3 data-path-to-node=\"2\"><b data-path-to-node=\"2\" data-index-in-node=\"0\">[\uac74\uac15 \ub9ac\ud3ec\ud2b8] \ub2e4\uac00\uc624\ub294 \uc5ec\ub984, \u2018\uc18d\uadfc\uc721\u2019\uc774 \ub2f5\uc774\ub2e4\u2026 \ub9e4\ub048\ud55c \ubab8\ub9e4\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8\ubc95<\/b><\/h3>\n<p data-path-to-node=\"3\">\ub0ae \uae30\uc628\uc774 \ud06c\uac8c \uc624\ub974\uba70 \ubcf8\uaca9\uc801\uc778 \uc5ec\ub984\uc774 \ucf54\uc55e\uc73c\ub85c \ub2e4\uac00\uc654\ub2e4. \uc637\ucc28\ub9bc\uc774 \uc587\uc544\uc9c0\uace0 \ub178\ucd9c\uc774 \ub9ce\uc544\uc9c0\ub294 \uacc4\uc808\uc778 \ub9cc\ud07c, \ub9ce\uc740 \uc774\ub4e4\uc774 \uae09\ud558\uac8c \ub2e4\uc774\uc5b4\ud2b8\uc640 \ubab8\ub9e4 \uad00\ub9ac\uc5d0 \ub3cc\uc785\ud558\uace0 \uc788\ub2e4. \ud558\uc9c0\ub9cc \ubb34\uc791\uc815 \uad76\uac70\ub098 \uaca9\ub82c\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\ub9cc \uace0\uc9d1\ud558\ub2e4\uac00\ub294 \uccb4\ub825\uc774 \uba3c\uc800 \uace0\uac08\ub418\uae30 \uc2ed\uc0c1\uc774\ub2e4. \uc62c\uc5ec\ub984, \uac74\uac15\ud558\uba74\uc11c\ub3c4 \ud0c4\ud0c4\ud55c \ubc14\ub514\ub77c\uc778\uc744 \uc6d0\ud55c\ub2e4\uba74 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc8fc\ub294 \u2018\ud544\ub77c\ud14c\uc2a4\u2019\uc5d0 \uc8fc\ubaa9\ud574 \ubcf4\uc790.<\/p>\n<p data-path-to-node=\"4\">\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \uc0b4\uc744 \ube7c\ub294 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub2e4. \uc6b0\ub9ac \ubab8\uc758 \uc911\uc2ec\ubd80\uc778 \u2018\ud30c\uc6cc\ud558\uc6b0\uc2a4(\ubcf5\ubd80, \ub454\uadfc, \ucc99\ucd94 \uc8fc\ubcc0 \uadfc\uc721)\u2019\ub97c \ub2e8\ub828\ud574 \uccb4\ud615\uc744 \uad50\uc815\ud558\uace0 \uc228\uc740 \ub77c\uc778\uc744 \ucc3e\uc544\uc8fc\ub294 \uc6b4\ub3d9\uc774\ub2e4. \ud2b9\ud788 \uc5ec\ub984\ucca0\uc5d0\ub294 \uae30\uc628\uc774 \ub192\uc544 \uc27d\uac8c \uc9c0\uce58\ubbc0\ub85c, \uc2e4\ub0b4\uc5d0\uc11c \ud638\ud761\uacfc \ub3d9\uc791\uc5d0 \uc9d1\uc911\ud558\uba70 \uc18d\uadfc\uc721\uc744 \uae68\uc6b0\ub294 \ud544\ub77c\ud14c\uc2a4\uac00 \uc81c\uaca9\uc774\ub2e4. \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \uc5ec\ub984 \ub300\ube44 \ud575\uc2ec \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 3\uac00\uc9c0\ub97c \uc18c\uac1c\ud55c\ub2e4.<\/p>\n<h4 data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">1. \ub0a9\uc791\ud55c \ubcf5\ubd80\ub97c \ub9cc\ub4dc\ub294 \u2018\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c (Side Plank)\u2019<\/b><\/h4>\n<p data-path-to-node=\"6\">\uc5ec\ub984\ucca0 \ud06c\ub86d\ud2f0\ub098 \uc218\uc601\ubcf5\uc744 \ub2f9\ub2f9\ud558\uac8c \uc785\uace0 \uc2f6\ub2e4\uba74 \uc606\uad6c\ub9ac \uad70\uc0b4 \uc81c\uac70\uac00 \ud544\uc218\ub2e4. \uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\ub294 \ucf54\uc5b4\uc640 \uce21\uba74 \ubcf5\ubd80 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\ub294 \ud0c1\uc6d4\ud55c \ub3d9\uc791\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"7\">\n<li>\n<p data-path-to-node=\"7,0,0\"><b data-path-to-node=\"7,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \uc606\uc73c\ub85c \ub204\uc6cc \ud55c\ucabd \ud314\uafc8\uce58\ub85c \ubc14\ub2e5\uc744 \uc9c0\ud0f1\ud55c\ub2e4. \uc228\uc744 \ub0b4\uc26c\uba70 \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uba38\ub9ac\ubd80\ud130 \ubc1c\ub05d\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ub9cc\ub4e0\ub2e4. \uc774\ub54c \uc5b4\uae68\uac00 \uc19f\uc9c0 \uc54a\ub3c4\ub85d \ubc14\ub2e5\uc744 \uac15\ud558\uac8c \ubc00\uc5b4\ub0b4\uc57c \ud55c\ub2e4. 10~15\ucd08\uac04 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70, \uc88c\uc6b0 \uac01 3\ud68c\uc529 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h4 data-path-to-node=\"8\"><b data-path-to-node=\"8\" data-index-in-node=\"0\">2. \ud0c4\ub825 \uc788\ub294 \uc560\ud50c\ud799\uc744 \uc704\ud55c \u2018\ube0c\ub9bf\uc9c0 (Bridge)\u2019<\/b><\/h4>\n<p data-path-to-node=\"9\">\uc587\uc740 \ubc14\uc9c0\ub098 \uc6d0\ud53c\uc2a4 \ud54f\uc744 \uc0b4\ub824\uc8fc\ub294 \uac83\uc740 \ub2e8\uc5f0 \ud0c4\ub825 \uc788\ub294 \uc5c9\ub369\uc774 \ub77c\uc778\uc774\ub2e4. \ube0c\ub9bf\uc9c0\ub294 \ub454\uadfc\uc744 \uc790\uadf9\ud574 \ud799\uc5c5 \ud6a8\uacfc\ub97c \uc8fc\uace0 \ucc99\ucd94 \uc815\ub82c\uc744 \ub3c4\uc640\uc900\ub2e4.<\/p>\n<ul data-path-to-node=\"10\">\n<li>\n<p data-path-to-node=\"10,0,0\"><b data-path-to-node=\"10,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4. \uc228\uc744 \ub9c8\uc2dc\uace0 \ub0b4\uc26c\ub294 \uc228\uc5d0 \uace8\ubc18\uc744 \uaf2c\ub9ac\ubf08\ubd80\ud130 \ucc99\ucd94 \ub9c8\ub514\ub9c8\ub514 \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc5c9\ub369\uc774\ub97c \uc704\ub85c \uc62c\ub9b0\ub2e4. \ud5c8\ub9ac\uac00 \uacfc\ud558\uac8c \uaebe\uc774\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\ub294 \uac83\uc774 \ud3ec\uc778\ud2b8\ub2e4. 10~15\ud68c\uc529 3\uc138\ud2b8 \uc9c4\ud589\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h4 data-path-to-node=\"11\"><b data-path-to-node=\"11\" data-index-in-node=\"0\">3. \uc804\uc2e0 \uccb4\uc9c0\ubc29\uc744 \ud0dc\uc6b0\ub294 \u2018\uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988 (Side Leg Raise)\u2019<\/b><\/h4>\n<p data-path-to-node=\"12\">\ud5c8\ubc85\uc9c0 \uc548\ud30e\uc758 \uad70\uc0b4\uc744 \uc815\ub9ac\ud558\uace0 \ub2e4\ub9ac \ub77c\uc778\uc744 \uae38\uace0 \ub9e4\ub044\ub7fd\uac8c \ub2e4\ub4ec\uc5b4\uc8fc\ub294 \ub3d9\uc791\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"13\">\n<li>\n<p data-path-to-node=\"13,0,0\"><b data-path-to-node=\"13,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \uc606\uc73c\ub85c \uae38\uac8c \ub204\uc6cc \uc544\ub798\ucabd \ud314\ub85c \uba38\ub9ac\ub97c \ubc1b\uce5c\ub2e4. \uc704\uc5d0 \uc788\ub294 \ub2e4\ub9ac\ub97c \uace8\ubc18 \ub192\uc774\uae4c\uc9c0 \uace7\uac8c \ubed7\uc5b4 \uc62c\ub838\ub2e4\uac00 \ucc9c\ucc9c\ud788 \ub0b4\ub9b0\ub2e4. \ub3d9\uc791 \uc911 \uace8\ubc18\uc774 \uc55e\ub4a4\ub85c \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uace0\uc815\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. \uc870\uae08 \ub354 \uac15\ud55c \uc790\uadf9\uc744 \uc6d0\ud55c\ub2e4\uba74 \ub2e4\ub9ac\ub85c \uacf5\uc911\uc5d0 \uc791\uc740 \uc6d0\uc744 \uadf8\ub9ac\ub294 \ub3d9\uc791\uc744 \ucd94\uac00\ud558\uba74 \uc88b\ub2e4. \uc88c\uc6b0 15\ud68c\uc529 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"14\">\ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 \u2018\uc815\ud655\ud55c \ud638\ud761\u2019\uacfc \u2018\ud1b5\uc81c\u2019\ub2e4. \uac08\ube44\ubf08\ub97c \uc0ac\ubc29\uc73c\ub85c \ub113\ud614\ub2e4\uac00 \ub2eb\uc544\uc8fc\ub294 \ud544\ub77c\ud14c\uc2a4 \ud638\ud761\ubc95\uc744 \ub3d9\ubc18\ud574\uc57c \uc6b4\ub3d9 \ud6a8\uacfc\uac00 \uadf9\ub300\ud654\ub41c\ub2e4. \uc5d0\uc5b4\ucee8 \ucc2c\ubc14\ub78c\uc5d0 \ubab8\uc774 \uad73\uc5b4\uc788\uc744 \uc218 \uc788\uc73c\ub2c8 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d \ud6c4 \ub3d9\uc791\uc744 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uc548\uc804\ud558\ub2e4. \ud558\ub8e8 20\ubd84\uc529\ub9cc \ud22c\uc790\ud574 \ubcf4\uc790. \ub2e4\uac00\uc624\ub294 \uc5ec\ub984, \ud55c\uce35 \ub354 \uac00\ubccd\uace0 \ud0c4\ud0c4\ud574\uc9c4 \uc790\uc2e0\uc744 \ubc1c\uacac\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>[\uac74\uac15 \ub9ac\ud3ec\ud2b8] \ub2e4\uac00\uc624\ub294 \uc5ec\ub984, \u2018\uc18d\uadfc\uc721\u2019\uc774 \ub2f5\uc774\ub2e4\u2026 \ub9e4\ub048\ud55c \ubab8\ub9e4\ub97c \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8\ubc95 \ub0ae \uae30\uc628\uc774 \ud06c\uac8c \uc624\ub974\uba70 \ubcf8\uaca9\uc801\uc778 \uc5ec\ub984\uc774 \ucf54\uc55e\uc73c\ub85c \ub2e4\uac00\uc654\ub2e4. \uc637\ucc28\ub9bc\uc774 \uc587\uc544\uc9c0\uace0 \ub178\ucd9c\uc774 \ub9ce\uc544\uc9c0\ub294 \uacc4\uc808\uc778 \ub9cc\ud07c, \ub9ce\uc740 \uc774\ub4e4\uc774 \uae09\ud558\uac8c \ub2e4\uc774\uc5b4\ud2b8\uc640 \ubab8\ub9e4 \uad00\ub9ac\uc5d0 \ub3cc\uc785\ud558\uace0 \uc788\ub2e4. \ud558\uc9c0\ub9cc \ubb34\uc791\uc815 \uad76\uac70\ub098 \uaca9\ub82c\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\ub9cc \uace0\uc9d1\ud558\ub2e4\uac00\ub294 \uccb4\ub825\uc774 \uba3c\uc800 \uace0\uac08\ub418\uae30 \uc2ed\uc0c1\uc774\ub2e4. \uc62c\uc5ec\ub984, \uac74\uac15\ud558\uba74\uc11c\ub3c4 \ud0c4\ud0c4\ud55c \ubc14\ub514\ub77c\uc778\uc744 \uc6d0\ud55c\ub2e4\uba74 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544\uc8fc\ub294 \u2018\ud544\ub77c\ud14c\uc2a4\u2019\uc5d0 \uc8fc\ubaa9\ud574 \ubcf4\uc790. [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3243,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,16,39],"tags":[],"class_list":["post-3242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-16","category-39"],"_links":{"self":[{"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3242","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/users\/215"}],"replies":[{"embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3242"}],"version-history":[{"count":1,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3242\/revisions"}],"predecessor-version":[{"id":3244,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3242\/revisions\/3244"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3243"}],"wp:attachment":[{"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}