{"id":3348,"date":"2026-08-04T09:46:14","date_gmt":"2026-08-04T00:46:14","guid":{"rendered":"https:\/\/eblife.co.kr\/?p=3348"},"modified":"2026-08-04T09:46:16","modified_gmt":"2026-08-04T00:46:16","slug":"%ec%98%ac%ec%97%ac%eb%a6%84-%eb%b9%84%ed%82%a4%eb%8b%88-%eb%9d%bc%ec%9d%b8-%ec%99%84%ec%84%b1-%ec%a0%84%eb%ac%b8%ea%b0%80%ea%b0%80-%ec%95%8c%eb%a0%a4%ec%a3%bc%eb%8a%94-%ec%97%ac","status":"publish","type":"post","link":"https:\/\/eblife.co.kr\/?p=3348","title":{"rendered":"\u201c\uc62c\uc5ec\ub984 \ube44\ud0a4\ub2c8 \ub77c\uc778 \uc644\uc131\u201d&#8230; \uc804\ubb38\uac00\uac00 \uc54c\ub824\uc8fc\ub294 \uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8 4\uc120"},"content":{"rendered":"<p data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\"> \u201c\uc62c\uc5ec\ub984 \ube44\ud0a4\ub2c8 \ub77c\uc778 \uc644\uc131\u201d&#8230; \uc804\ubb38\uac00\uac00 \uc54c\ub824\uc8fc\ub294 \uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8 4\uc120<\/b><\/p>\n<p data-path-to-node=\"1\">\ubcf8\uaca9\uc801\uc778 \uc5ec\ub984 \ud734\uac00\ucca0\uc744 \uc55e\ub450\uace0 \uc2ac\ub9bc\ud558\uba74\uc11c\ub3c4 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uae30 \uc704\ud574 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\ub294 \uc774\ub4e4\uc774 \ub298\uace0 \uc788\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uad70\uc0b4\uc744 \uc815\ub9ac\ud558\uace0 \ub2f9\ub2f9\ud55c \ud734\uac00\uc9c0 \ud328\uc158\uc744 \uc644\uc131\ud558\uace0 \uc2f6\ub2e4\uba74 \uc18d\uadfc\uc721\uc744 \ub2e4\uc9c0\uace0 \ub77c\uc778\uc744 \ub9e4\ub044\ub7fd\uac8c \uc815\ub3c8\ud574 \uc8fc\ub294 &#8216;\ud544\ub77c\ud14c\uc2a4&#8217;\uac00 \uc81c\uaca9\uc774\ub2e4. \ubcc4\ub3c4\uc758 \uac70\ucc3d\ud55c \uae30\uad6c \uc5c6\uc774 \uc9d1\uc5d0\uc11c \ub9e4\ud2b8 \ud558\ub098\ub85c \ub05d\ub0bc \uc218 \uc788\ub294 &#8216;\uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ud544\ub77c\ud14c\uc2a4 \ud575\uc2ec \ub3d9\uc791 4\uac00\uc9c0&#8217;\ub97c \uc18c\uac1c\ud55c\ub2e4.<\/p>\n<h3 data-path-to-node=\"3\">1. \ubc43\uc0b4 \uc811\ud798 \ubc29\uc9c0! &#8216;\uc2f1\uae00 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58&#8217; (Single Leg Stretch)<\/h3>\n<p data-path-to-node=\"4\">\ubcf5\ubd80 \uc804\uccb4\ub97c \uac15\ud558\uac8c \uc790\uadf9\ud574 \ub0a9\uc791\ud55c \ubc30\ub97c \ub9cc\ub4dc\ub294 \ub300\ud45c\uc801\uc778 \ucf54\uc5b4 \uc6b4\ub3d9\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"5\">\n<li>\n<p data-path-to-node=\"5,0,0\"><b data-path-to-node=\"5,0,0\" data-index-in-node=\"0\">\ub3d9\uc791 \ubc29\ubc95:<\/b> \ub9e4\ud2b8\uc5d0 \ubc14\ub974\uac8c \ub204\uc6cc \uc0c1\uccb4\ub97c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4, \uc624\ub978\ucabd \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uaca8 \uc591\uc190\uc73c\ub85c \uc7a1\ub294\ub2e4. \ubc18\ub300\ucabd \uc67c\ub2e4\ub9ac\ub294 45\ub3c4 \uac01\ub3c4\ub85c \uae38\uac8c \ubed7\uc5b4\uc900\ub2e4. \ud638\ud761\uc744 \ub0b4\uc26c\uba70 \uc591\ub2e4\ub9ac\ub97c \uad50\ucc28\ud574 \ubc18\ub300\ucabd\ub3c4 \ub611\uac19\uc774 \uc9c4\ud589\ud55c\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,1,0\"><b data-path-to-node=\"5,1,0\" data-index-in-node=\"0\">Point:<\/b> \ubaa9\uc5d0 \ud798\uc774 \ub4e4\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \uc0c1\uccb4\ub97c \uc720\uc9c0\ud558\uba70, \ud5c8\ub9ac\uac00 \ubc14\ub2e5\uc5d0\uc11c \ub728\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\ub97c \ub0a9\uc791\ud558\uac8c \ub204\ub974\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. (\uac01 15\ud68c\uc529 3\uc138\ud2b8)<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"6\">2. \ub9e4\ub048\ud55c \ub4f1 &amp; \ud5c8\ub9ac \ub77c\uc778! &#8216;\uc2a4\uc644&#8217; (Swan)<\/h3>\n<p data-path-to-node=\"7\">\uc218\uc601\ubcf5\uc774\ub098 \ubc31\ub9ac\uc2a4 \uc758\uc0c1\uc744 \uc785\uc5c8\uc744 \ub54c \ub4dc\ub7ec\ub098\ub294 \uc717\ub4f1\uacfc \ud5c8\ub9ac\uc758 \uad74\uace1\uc744 \ub2e4\ub4ec\uc5b4 \uc900\ub2e4.<\/p>\n<ul data-path-to-node=\"8\">\n<li>\n<p data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">\ub3d9\uc791 \ubc29\ubc95:<\/b> \uc5ce\ub4dc\ub9b0 \uc790\uc138\uc5d0\uc11c \uc591\uc190\uc744 \uc5b4\uae68 \uc606 \ubc14\ub2e5\uc5d0 \ub454\ub2e4. \ucf54\ub85c \uc228\uc744 \ub9c8\uc2dc\uace0 \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \uc190\ubc14\ub2e5\uc73c\ub85c \ubc14\ub2e5\uc744 \ubc00\uc5b4\ub0b4\uba70 \uc1c4\uace8\uc744 \ub113\uac8c \uc5f4\uace0 \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">Point:<\/b> \uc5c9\ub369\uc774\uc640 \ubcf5\ubd80\uc5d0 \uae34\uc7a5\uac10\uc744 \uc720\uc9c0\ud574 \ud5c8\ub9ac\ub9cc \uaebe\uc774\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uace0, \uc5b4\uae68\uac00 \uc19f\uc544\uc624\ub974\uc9c0 \uc54a\uac8c \uc544\ub798\ub85c \ub20c\ub7ec\uc900\ub2e4. (10\ud68c\uc529 3\uc138\ud2b8)<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"9\">3. \uc560\ud50c\ud799\uacfc \ub4a4\ud0dc \uc644\uc131! &#8216;\uc204\ub354 \ube0c\ub9bf\uc9c0&#8217; (Shoulder Bridge)<\/h3>\n<p data-path-to-node=\"10\">\ud799\uc5c5 \ud6a8\uacfc\uc640 \ud568\uaed8 \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1\uc744 \uac15\ud654\ud558\uc5ec \ub2e4\ub9ac\uac00 \uae38\uc5b4 \ubcf4\uc774\ub294 \ud6a8\uacfc\ub97c \uc900\ub2e4.<\/p>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">\ub3d9\uc791 \ubc29\ubc95:<\/b> \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ubc14\ub974\uac8c \ub204\uc6cc \uc591\ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4. \ub0b4\uc26c\ub294 \uc228\uc5d0 \uace8\ubc18\ubd80\ud130 \ucc99\ucd94\ub97c \ub9c8\ub514\ub9c8\ub514 \ub5bc\uc5b4\ub0b8\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc5c9\ub369\uc774\ub97c \ucc9c\uc7a5 \ud5a5\ud574 \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">Point:<\/b> \ubb34\ub98e \uc0ac\uc774\uc5d0 \uacf5\uc744 \uaf08\ub2e4\uace0 \uc0dd\uac01\ud558\uba70 \ub2e4\ub9ac\uac00 \ubc8c\uc5b4\uc9c0\uc9c0 \uc54a\uac8c \uace0\uc815\ud558\uace0, \uc5c9\ub369\uc774 \ud558\ubd80\uc5d0 \uac15\ud55c \uc790\uadf9\uc744 \ub290\ub080\ub2e4. (12\ud68c\uc529 3\uc138\ud2b8)<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"12\">4. \uc9c1\uac01 \uc5b4\uae68\uc640 \ud314\ub69d \uc0b4 \uc815\ub9ac! &#8216;\ud2b8\ub77c\uc774\uc149\uc2a4 \ub525\uc2a4&#8217; (Triceps Dips)<\/h3>\n<p data-path-to-node=\"13\">\ubbfc\uc18c\ub9e4 \ud0d1\uc744 \uc785\uc5c8\uc744 \ub54c \uc2e0\uacbd \uc4f0\uc774\ub294 \uc0bc\ub450\uadfc(\ud314 \ub4b7\uc0b4)\uacfc \uc5b4\uae68 \ub77c\uc778\uc744 \ub2e4\ub4ec\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"14\">\n<li>\n<p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">\ub3d9\uc791 \ubc29\ubc95:<\/b> \ubc14\ub2e5\uc5d0 \uc549\uc544 \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \uc190\uac00\ub77d \ub05d\uc774 \uc5c9\ub369\uc774\ub97c \ud5a5\ud558\uac8c \ub4a4\ucabd \ubc14\ub2e5\uc744 \uc9da\ub294\ub2e4. \uc5c9\ub369\uc774\ub97c \ubc14\ub2e5\uc5d0\uc11c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \ub4a4\ub85c \uad6c\ubd80\ub838\ub2e4 \ud3b4\uba70 \ud314 \ub4b7\uadfc\uc721\uc758 \uc218\ucd95\uc744 \ub290\ub080\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">Point:<\/b> \uc5b4\uae68\uac00 \ub9d0\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uac00\uc2b4\uc744 \ud3b4\uace0, \ud314\uafc8\uce58\uac00 \uc591\uc606\uc73c\ub85c \ubc8c\uc5b4\uc9c0\uc9c0 \uc54a\uac8c \uc77c\uc790\ub85c \uad6c\ubd80\ub824\uc57c \ud55c\ub2e4. (15\ud68c\uc529 3\uc138\ud2b8)<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"16\">\n<h5 data-path-to-node=\"16,0\"><b data-path-to-node=\"16,0\" data-index-in-node=\"0\">\uc804\ubb38\uac00 \ud55c\ub9c8\ub514<\/b> &#8220;\uc5ec\ub984\ucca0 \ub2e8\uae30 \ub2e4\uc774\uc5b4\ud2b8\ub294 \ubb34\ub9ac\ud558\uac8c \ubb34\uac8c\ub97c \uce58\ub294 \uc6b4\ub3d9\ubcf4\ub2e4 \ub3d9\uc791\uc758 \uc815\ud655\ub3c4\uc640 \ud638\ud761\uc5d0 \uc9d1\uc911\ud558\ub294 \ud544\ub77c\ud14c\uc2a4\uac00 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ub9e4\uc77c \uc544\uce68\uc800\ub141\uc73c\ub85c 20\ubd84\uc529\ub9cc \ud22c\uc790\ud574\ub3c4 \ud734\uac00\uc9c0\uc5d0\uc11c \uc644\uc804\ud788 \ub2ec\ub77c\uc9c4 \ubc14\ub514\ub77c\uc778\uacfc \ubc14\ub978 \uc790\uc138\ub97c \ud655\uc778\ud560 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.&#8221;<\/h5>\n<\/blockquote>\n<p>\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201c\uc62c\uc5ec\ub984 \ube44\ud0a4\ub2c8 \ub77c\uc778 \uc644\uc131\u201d&#8230; \uc804\ubb38\uac00\uac00 \uc54c\ub824\uc8fc\ub294 \uc5ec\ub984 \ud734\uac00 \ub300\ube44 \ud544\ub77c\ud14c\uc2a4 \ud648\ud2b8 4\uc120 \ubcf8\uaca9\uc801\uc778 \uc5ec\ub984 \ud734\uac00\ucca0\uc744 \uc55e\ub450\uace0 \uc2ac\ub9bc\ud558\uba74\uc11c\ub3c4 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uae30 \uc704\ud574 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\ub294 \uc774\ub4e4\uc774 \ub298\uace0 \uc788\ub2e4. \ub2e8\uae30\uac04\uc5d0 \uad70\uc0b4\uc744 \uc815\ub9ac\ud558\uace0 \ub2f9\ub2f9\ud55c \ud734\uac00\uc9c0 \ud328\uc158\uc744 \uc644\uc131\ud558\uace0 \uc2f6\ub2e4\uba74 \uc18d\uadfc\uc721\uc744 \ub2e4\uc9c0\uace0 \ub77c\uc778\uc744 \ub9e4\ub044\ub7fd\uac8c \uc815\ub3c8\ud574 \uc8fc\ub294 &#8216;\ud544\ub77c\ud14c\uc2a4&#8217;\uac00 \uc81c\uaca9\uc774\ub2e4. \ubcc4\ub3c4\uc758 \uac70\ucc3d\ud55c \uae30\uad6c \uc5c6\uc774 \uc9d1\uc5d0\uc11c \ub9e4\ud2b8 \ud558\ub098\ub85c \ub05d\ub0bc \uc218 \uc788\ub294 &#8216;\uc5ec\ub984 \ud734\uac00 \ub300\ube44 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3349,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-3348","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-14","category-39"],"_links":{"self":[{"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3348","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=3348"}],"version-history":[{"count":1,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3348\/revisions"}],"predecessor-version":[{"id":3350,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3348\/revisions\/3350"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3349"}],"wp:attachment":[{"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}