{"id":3382,"date":"2026-08-25T09:54:18","date_gmt":"2026-08-25T00:54:18","guid":{"rendered":"https:\/\/eblife.co.kr\/?p=3382"},"modified":"2026-08-25T09:54:20","modified_gmt":"2026-08-25T00:54:20","slug":"%ed%83%84%ed%83%84%ed%95%98%ea%b3%a0-%ea%b1%b4%ea%b0%95%ed%95%9c-%ed%95%98%ec%b2%b4%eb%a5%bc-%ec%9c%84%ed%95%9c-%ed%99%88-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%eb%8b%a4%eb%a6%ac-%ea%b7%bc%eb%a0%a5","status":"publish","type":"post","link":"https:\/\/eblife.co.kr\/?p=3382","title":{"rendered":"\ud0c4\ud0c4\ud558\uace0 \uac74\uac15\ud55c \ud558\uccb4\ub97c \uc704\ud55c \ud648 \ud544\ub77c\ud14c\uc2a4: \ub2e4\ub9ac \uadfc\ub825 \uac15\ud654 \uac00\uc774\ub4dc"},"content":{"rendered":"<p data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\">\ud0c4\ud0c4\ud558\uace0 \uac74\uac15\ud55c \ud558\uccb4\ub97c \uc704\ud55c \ud648 \ud544\ub77c\ud14c\uc2a4: \ub2e4\ub9ac \uadfc\ub825 \uac15\ud654 \uac00\uc774\ub4dc<\/b><\/p>\n<p data-path-to-node=\"1\">\uc77c\uc0c1\uc801\uc778 \uc88c\uc2dd \uc0dd\ud65c\uacfc \ubd88\uade0\ud615\ud55c \uc790\uc138\ub294 \ud558\uccb4 \uadfc\uc721\uc758 \uc57d\ud654\ub97c \ucd08\ub798\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \ud558\uccb4\ub294 \uc6b0\ub9ac \ubab8\uc758 \uccb4\uc911\uc744 \uc9c0\uc9c0\ud558\uace0 \uade0\ud615\uc744 \uc7a1\ub294 \ud575\uc2ec \uae30\ubc18\uc785\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\ub2e8\ud55c \uc18d\uadfc\uc721\uc744 \uae68\uc6cc \ub2e4\ub9ac\uc758 \ub77c\uc778\uc744 \ub9e4\ub044\ub7fd\uac8c \uc815\ub3c8\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uad00\uc808\uc5d0 \ubb34\ub9ac \uc5c6\uc774 \ub2e4\ub9ac \uc804\uccb4\uc758 \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud0c1\uc6d4\ud55c \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c\ub3c4 \ub530\ub77c \ud560 \uc218 \uc788\ub294 \uc8fc\uc694 \ud544\ub77c\ud14c\uc2a4 \ud558\uccb4 \uac15\ud654 \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"2\"><b data-path-to-node=\"2\" data-index-in-node=\"0\">1. \uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)<\/b> \ubc14\ub974\uac8c \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ub454\uadfc\uacfc \ub454\ubd80 \ubc11 \ud5c8\ubc85\uc9c0 \ub4b7\uadfc\uc721(\ud584\uc2a4\ud2b8\ub9c1)\uc5d0 \uc9d1\uc911\ud558\uc5ec \uace8\ubc18\uc744 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"3\">\n<li>\n<p data-path-to-node=\"3,0,0\"><b data-path-to-node=\"3,0,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \uc5c9\ub369\uc774 \uadfc\uc721\uacfc \ud5c8\ubc85\uc9c0 \ub4b7\ub77c\uc778\uc744 \uac15\ud654\ud558\uba70 \uace8\ubc18 \uc815\ub82c\uc744 \ubc14\ub974\uac8c \uc7a1\uc544\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"3,1,0\"><b data-path-to-node=\"3,1,0\" data-index-in-node=\"0\">Tip:<\/b> \uace8\ubc18\uc744 \uc62c\ub838\uc744 \ub54c \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \uaebe\uc774\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc8fc\uace0 \ub454\uadfc\uc744 \ub2e8\ub2e8\ud788 \uc870\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">2. \uc0ac\uc774\ub4dc \ub77c\uc774\uc789 \ub808\uadf8 \ub9ac\ud504\ud2b8 (Side Lying Leg Lift)<\/b> \uc606\uc73c\ub85c \ub204\uc6cc \ucc99\ucd94\ub97c \uc77c\uc9c1\uc120\uc73c\ub85c \ub9de\ucd98 \ud6c4, \uc704\ucabd \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub838\ub2e4 \ub0b4\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\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\">\ud6a8\uacfc:<\/b> \ud5c8\ubc85\uc9c0 \uc548\ucabd\uacfc \ubc14\uae65\ucabd(\uc911\ub454\uadfc) \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ucf1c \ub2e4\ub9ac \ub77c\uc778\uc744 \uc815\ub3c8\ud558\uace0, \uac78\uc74c\uac78\uc774\uc758 \uc548\uc815\uc131\uc744 \ub192\uc5ec\uc90d\ub2c8\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\">Tip:<\/b> \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c \uace8\ubc18\uc774 \ub4a4\ub85c \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \ucf54\uc5b4 \uc911\uc2ec\uc744 \uace0\uc815\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"6\"><b data-path-to-node=\"6\" data-index-in-node=\"0\">3. \ud544\ub77c\ud14c\uc2a4 \uc2a4\ucffc\ud2b8 &amp; \uae4c\uce58\ubc1c (Pilates Squat with Heel Raise)<\/b> \uae30\ubcf8 \uc2a4\ucffc\ud2b8 \uc790\uc138\uc5d0\uc11c \uace0\uad00\uc808\uc744 \uc811\uc5b4 \ub0b4\ub824\uac04 \ub4a4, \ud558\ub2e8 \uc790\uc138\uc5d0\uc11c \ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub838\ub2e4 \ub0b4\ub9ac\ub294 \ubcc0\ud615 \ub3d9\uc791\uc785\ub2c8\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\">\ud6a8\uacfc:<\/b> \ub300\ud1f4\uc0ac\ub450\uadfc(\ud5c8\ubc85\uc9c0 \uc55e\ucabd)\uacfc \uc885\uc544\ub9ac \uadfc\uc721(\uac00\uc790\ubbf8\uadfc, \ube44\ubcf5\uadfc)\uc744 \ub3d9\uc2dc\uc5d0 \uc790\uadf9\ud574 \ud558\uccb4 \uc804\ubc18\uc758 \uc778\ub0b4\ub825\uacfc \ubc1c\ubaa9 \uc548\uc815\uc131\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"7,1,0\"><b data-path-to-node=\"7,1,0\" data-index-in-node=\"0\">Tip:<\/b> \ubb34\ub98e\uc774 \ubc1c\ub05d\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uccb4\uc911\uc744 \ubc1c\uafc8\uce58 \ucabd\uc5d0 \ub450\uace0 \uc911\uc2ec\uc744 \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"8\"><b data-path-to-node=\"8\" data-index-in-node=\"0\">\ud558\uccb4 \ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec \uaddc\uce59<\/b> \ubaa8\ub4e0 \ub3d9\uc791\uc744 \uc218\ud589\ud560 \ub54c\ub294 \ub2e8\uc21c\ud55c \ubc18\ubcf5 \ud69f\uc218\ubcf4\ub2e4 <b data-path-to-node=\"8\" data-index-in-node=\"41\">\uc815\ud655\ud55c \ud638\ud761\uacfc \uc870\uc728\ub41c \ub3d9\uc791<\/b>\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub9c8\uc2dc\ub294 \uc228\uc5d0 \uc900\ube44\ud558\uace0 \ub0b4\uc26c\ub294 \uc228\uc5d0 \uadfc\uc721\uc744 \uc218\ucd95\ud558\uba70, \ubcf5\ubd80 \ucf54\uc5b4\uc758 \uae34\uc7a5\uc744 \uc720\uc9c0\ud574\uc57c \ud558\uccb4 \uad00\uc808\uc758 \ubd80\uc0c1\uc744 \uc608\ubc29\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc8fc 3~4\ud68c \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uba74 \ub9e4\ub048\ud558\uace0 \ud798 \uc788\ub294 \ub2e4\ub9ac \uac74\uac15\uc744 \uc644\uc131\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"8\">\uc791\uc131\uc790 : \uc740\ubd04\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud0c4\ud0c4\ud558\uace0 \uac74\uac15\ud55c \ud558\uccb4\ub97c \uc704\ud55c \ud648 \ud544\ub77c\ud14c\uc2a4: \ub2e4\ub9ac \uadfc\ub825 \uac15\ud654 \uac00\uc774\ub4dc \uc77c\uc0c1\uc801\uc778 \uc88c\uc2dd \uc0dd\ud65c\uacfc \ubd88\uade0\ud615\ud55c \uc790\uc138\ub294 \ud558\uccb4 \uadfc\uc721\uc758 \uc57d\ud654\ub97c \ucd08\ub798\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \ud558\uccb4\ub294 \uc6b0\ub9ac \ubab8\uc758 \uccb4\uc911\uc744 \uc9c0\uc9c0\ud558\uace0 \uade0\ud615\uc744 \uc7a1\ub294 \ud575\uc2ec \uae30\ubc18\uc785\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\ub2e8\ud55c \uc18d\uadfc\uc721\uc744 \uae68\uc6cc \ub2e4\ub9ac\uc758 \ub77c\uc778\uc744 \ub9e4\ub044\ub7fd\uac8c \uc815\ub3c8\ud560 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uad00\uc808\uc5d0 \ubb34\ub9ac \uc5c6\uc774 \ub2e4\ub9ac \uc804\uccb4\uc758 \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud0c1\uc6d4\ud55c \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c\ub3c4 \ub530\ub77c \ud560 \uc218 \uc788\ub294 [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":3383,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,16,39],"tags":[],"class_list":["post-3382","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\/3382","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=3382"}],"version-history":[{"count":1,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3382\/revisions"}],"predecessor-version":[{"id":3384,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3382\/revisions\/3384"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3383"}],"wp:attachment":[{"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eblife.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}