{"id":2204,"date":"2025-07-03T15:16:03","date_gmt":"2025-07-03T06:16:03","guid":{"rendered":"https:\/\/iyujournal.co.kr\/?p=2204"},"modified":"2025-07-03T15:16:03","modified_gmt":"2025-07-03T06:16:03","slug":"%ed%95%98%ec%b2%b4%ed%83%84%eb%a0%a5%ea%b3%bc-%ea%b7%a0%ed%98%95%ea%b0%90%ea%b0%81%ed%96%a5%ec%83%81%ec%97%90-%eb%8f%84%ec%9b%80%ec%a3%bc%eb%8a%94-%ec%b2%b4%ec%96%b4%ec%9a%b4%eb%8f%99","status":"publish","type":"post","link":"https:\/\/iyujournal.co.kr\/?p=2204","title":{"rendered":"\ud558\uccb4\ud0c4\ub825\uacfc \uade0\ud615\uac10\uac01\ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc8fc\ub294 \uccb4\uc5b4\uc6b4\ub3d9"},"content":{"rendered":"<p>\ud544\ub77c\ud14c\uc2a4 \uae30\uad6c \uc911 \ud558\uccb4\ud0c4\ub825\uacfc \uade0\ud615\uac10\uac01 \ud5a5\uc0c1\uc5d0 \ud2b9\ud654\ub418\uc5b4\uc788\ub294 \uccb4\uc5b4\uc6b4\ub3d9\uc744 \uc18c\uac1c\ud558\ub824\uace0 \ud55c\ub2e4.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2205\" src=\"http:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/07\/\uc8fc\uc11d-2025-07-03-151448-208x300.jpg\" alt=\"\" width=\"208\" height=\"300\" srcset=\"https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/07\/\uc8fc\uc11d-2025-07-03-151448-208x300.jpg 208w, https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/07\/\uc8fc\uc11d-2025-07-03-151448.jpg 278w\" sizes=\"auto, (max-width: 208px) 100vw, 208px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2206\" src=\"http:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/07\/\uc8fc\uc11d-2025-07-03-151448F-223x300.jpg\" alt=\"\" width=\"223\" height=\"300\" srcset=\"https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/07\/\uc8fc\uc11d-2025-07-03-151448F-223x300.jpg 223w, https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/07\/\uc8fc\uc11d-2025-07-03-151448F.jpg 273w\" sizes=\"auto, (max-width: 223px) 100vw, 223px\" \/><\/p>\n<p>\ub3d9\uc791 \uc774\ub984\uc740 Pumping Two Leg\uc774\ub2e4. 1. \uc2dc\ud2b8\uc5d0 \uc549\uc544 \ubc1c \uc55e\uafc8\uce58 \ud398\ub2ec\uc5d0 \uc62c\ub9b0\ub2e4 2. \ucc99\ucd94 \uc815\ub82c\uacfc \uc911\uc2ec\ubd80\uc5d0 \ud798\uc744 \uc7a1\uc544 \uc900\ube44\ud55c\ub2e4 3. \ubab8\ud1b5 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\uac8c \ud398\ub2ec \ub0b4\ub824\uc900\ub2e4 4. \uc911\uc2ec\ucd95 \uace0\uc815\uc2dc\ucf1c\uc8fc\uba70 \uc81c\uc790\ub9ac \ub3cc\uc544\uc628\ub2e4. \uc0c1\uccb4\uac00 \uc55e,\ub4a4\ub85c \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc13c\ud130\ud798\uc744 \uc918\uc57c\ud55c\ub2e4. \uc774 \ub3d9\uc791\uc740 \ucf54\uc5b4\uc640 \ud558\uccb4\uadfc\ub825\uc744 \uac15\ud654\uc2dc\ud0a4\uace0, \uace8\ubc18\uc758 \uc548\uc815\ud654\uc640 \ub2e4\ub9ac\uad50\uc815, \uade0\ud615 \ubc0f \ud611\uc751\ub825\uc744 \uae38\ub7ec\uc8fc\ub294 \ud6a8\uacfc\uac00 \uc788\ub2e4. <span id=\"SE-236C98F0-EE0B-49D2-8168-28DAA6008170\" class=\"se-ff-nanummaruburi se-fs16 __se-node\">Pumping two leg \ub3d9\uc791\uc740 \uc591\ub2e4\ub9ac\ub97c \ub3d9\uc2dc\uc5d0 \ucee8\ud2b8\ub864\ud558\uae30 \ub54c\ubb38\uc5d0 \uc2e0\uacbd\uadfc\uc744 \ud611\uc751\uc2dc\ud0a4\ub294\ub370\uc5d0\ub3c4 \ud6c8\ub828\uc744 \ud574\uc900\ub2e4.<\/span>\ub610\ud55c, \ucc99\ucd94\uc758 \uc815\ub82c\uc744 \uacc4\uc18d \uc720\uc9c0\ud558\uba70 \ub3d9\uc791\uc744 \uc218\ud589\ud558\uae30 \ub54c\ubb38\uc5d0, <span id=\"SE-44A5D216-D563-442C-A6A6-C7E8589D4C7A\" class=\"se-ff-nanummaruburi se-fs16 __se-node\">\ud3c9\uc0c1\uc2dc\uc758 \ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294\ub370\uc5d0 \ud544\uc694\ud55c \uadfc\uc721\ub4e4\ub3c4 \ud65c\uc131\ud654\uac00 \ub418\ub294 \uc7a5\uc810\uc774 \uc788\ub2e4. \uc720\uc720\ud788\ud544\ub77c\ud14c\uc2a4 <\/span>\uadf8\ub8f9\uc218\uc5c5\uc5d0\uc11c\ub294 \ubb34\ub98e \uc0ac\uc774\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \ub123\uac70\ub098 \ud55c\ub2e4\ub9ac\ub97c \ub5bc\uc8fc\uba70 \ub09c\uc774\ub3c4\ub97c UP\uc2dc\ud0a8\ub2e4\uace0 \ud55c\ub2e4.\ub2e4. \ub450\ubc88\uc9f8 \ub3d9\uc791\uc740 Standing Push Down \uc774\ub2e4. 1. \uccb4\uc5b4 \uc55e\uc5d0 \uc591\uc190 \uad50\ucc28\ud574\uc11c \ub450\ub2e4\ub9ac \ubaa8\uc544 \uc120\ub2e4 2. \ud55c\ubc1c \ud398\ub2ec \uc704\uc5d0 \uc55e\uafc8\uce58 \uc704\uce58\ud55c\ub2e4 3. \uc9c0\uc9c0\ud558\ub294 \ub2e4\ub9ac \uace0\uc815, \ud398\ub2ec \ub0b4\ub824\uc900\ub2e4 4. \uc62c\ub9b4\ub54c \uc2a4\ud504\ub9c1 \ud0c4\uc131 \uc800\ud56d\ud574\uc8fc\uba70 \uc81c\uc790\ub9ac \ub3cc\uc544\uc628\ub2e4. \ubc84\ud2f0\uace0 \uc788\ub294 \uc0c1\ud0dc\uc5d0\uc11c \ud749\ucd94 \ud68c\uc804 \ub3d9\uc791\uae4c\uc9c0 \ucd94\uac00\ud558\uba70 \ub09c\uc774\ub3c4\ub97c \uc62c\ub824\uc900\ub2e4. \uc2a4\ud504\ub9c1 \ud0c4\uc131\uc774 \ud295\uae30\uc9c0 \uc54a\uac8c \ucc9c\ucc9c\ud788 \ucee8\ud2b8\ub864 \ud574\uc918\uc57c \ud55c\ub2e4. \ubab8\ud1b5 \uc548\uc815\ud654\uc640 \ud558\uccb4 \uac15\ud654, \uc5b4\uae68\/\ub4f1 \uc548\uc815\ud654 \ubfd0 \uc544\ub2c8\ub77c \ud611\uc751\ub825&amp;\ubc38\ub7f0\uc2a4 \ud5a5\uc0c1\uc744 \uc2dc\ucf1c\uc900\ub2e4. \uc0c1.\ud558\uccb4\uac00 \ubd84\ub9ac\ub41c \uc6c0\uc9c1\uc784 \uc18d\uc5d0\uc11c \uc815\ub82c\uc744 \uacc4\uc18d \uc720\uc9c0\ud558\uace0 \uc788\uae30 \ub54c\ubb38\uc5d0 \uc804\uc2e0 \ud611\uc751\ub825\uc744 \uae38\ub7ec\uac00\ub294\ub370\uc5d0\ub3c4 \ub108\ubb34 \uc88b\uc740 \ub3d9\uc791\uc774\ub2e4. \uace8\ubc18, \ud749\uacfd, \ucc99\ucd94\uc758 \uc815\ub82c\uc774 \ud750\ud2b8\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ucf54\uc5b4 \uc911\uc2ec \uc720\uc9c0\ub97c \uc9c0\ub3c4\ud558\uace0 \ubd88\uade0\ud615\uc744 \uc5b5\uc9c0\ub85c \ub9de\ucd94\uc9c0 \uc54a\ub3c4\ub85d \uade0\ud615\uc744 \ucc3e\uc544\uac00\ub294 \uacfc\uc815\uc774\uae30 \ub54c\ubb38\uc5d0 \uc9d1\uc911\ub825\ub3c4 \ud5a5\uc0c1\uc774 \ub41c\ub2e4. \ubcf4\uae30\uc5d0\ub294 \uc26c\uc6cc\ubcf4\uc77c \uc218 \uc788\uc5b4\ub3c4 \ud55c\ub2e4\ub9ac\ub85c \uc9c0\uc9c0\ud558\uace0 \uc788\uae30 \ub54c\ubb38\uc5d0 \ubc1c\ubaa9\uc758 \uc548\uc815\uc131\uacfc \uc5c9\ub369\uc774 \uadfc\uc721, \uc911\uc2ec\ucd95\uc744 \uc720\uc9c0\ud558\ub294 \ud798,<span id=\"SE-2018ccdc-d1a9-48e7-af50-9f847762d133\" class=\"se-ff-nanummaruburi se-fs16 __se-node\"> \uc591\uc190\uc744 \uad50\ucc28\ud558\uba70 \uc0c1\uccb4\ub97c \uace0\uc815\uc2dc\ucf1c\uc918\uc57c\ud574\uc11c \uacac\uac11 \uc548\uc815\ud654\u00a0<\/span><span id=\"SE-983f512c-7410-4964-a9f6-9f29038052f1\" class=\"se-ff-nanummaruburi se-fs16 __se-node\">\ub610\ud55c \ud544\uc694\ud558\ub2e4. \uc9d1\uc911\ud574\uc11c <\/span>\ud574\uc8fc\uba74 \uaf64\ub098 \uae4c\ub2e4\ub85c\uc6b4 \ub3d9\uc791\uc774\ub2e4. \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uae30 \uc704\ud574\uc11c\ub294 \ud3b8\uce21 \uc6b4\ub3d9\uc740 \ud544\uc218\uc801\uc774\ub2e4. <span id=\"SE-3aca4062-e8be-4d8b-87b6-a1779db619b0\" class=\"se-ff-nanummaruburi se-fs16 __se-node\">\uc6b0\ub9ac\uc758 \uc778\uccb4\ub294 \uc88c\uc6b0\uac00 \ub300\uce6d \uad6c\uc870\ub97c \uc774\ub8e8\uace0 \uc788\uc9c0\ub9cc, \uc2e4\uc81c \uc6c0\uc9c1\uc784\uacfc \uadfc\uc721 \uc0ac\uc6a9\uc740 \uac1c\uc778\uc758 \uc0dd\ud65c \uc2b5\uad00\uc73c\ub85c \uc778\ud574 \ube44\ub300\uce6d\uc801\uc73c\ub85c \ubc1c\ub2ec\ud558\uae30 \uc27d\ub2e4. \ub530\ub77c\uc11c \ud3b8\uce21 \uc6b4\ub3d9\uc740 \uc88c\uc6b0\uc758 \ubd88\uade0\ud615\uc744 \ud30c\uc545\ud558\uace0 \uad50\uc815\ud560 \uc218 \uc788\ub294 \ud6a8\uacfc\uc801\uc778 \uc218\ub2e8\uc778 \uac83\uc774\ub2e4. <\/span><span id=\"SE-2b17e486-d1a7-46df-9ae4-f06dd00950bd\" class=\"se-ff-nanummaruburi se-fs16 __se-node\">\ud544\ub77c\ud14c\uc2a4 \uc218\uc5c5\uc5d0\uc11c\ub294 \uc774\ub7f0 \ud3b8\uce21 \uc6b4\ub3d9 \ubfd0 \uc544\ub2c8\ub77c \uc804\uc2e0 \ud611\uc751\ud558\ub294 \ub3d9\uc791\uacfc \uadfc\ub825\uac15\ud654, \uc720\uc5f0\uc131 \uc99d\uc9c4, \ud1b5\uc99d\ucf00\uc5b4, \uadfc\uc9c0\uad6c\ub825 \ub4f1 \ud1b5\ud569\uc801\uc73c\ub85c \uc790\uadf9\ud558\ub294 \ud575\uc2ec\uc801\uc778 \ud6c8\ub825\uc744 \ub9ce\uc774 \ud558\uace0 \uc788\uace0, \uc57d\ud55c \ucabd\uc5d0\ub294 \uc9d1\uc911\ub41c \ud53c\ub4dc\ubc31\uc744 \uc81c\uacf5\ud558\uace0 \uc788\uae30 \ub54c\ubb38\uc5d0 \ubd88\uade0\ud615\uc5d0\ub294 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \uac15\ub825 \ucd94\ucc9c\ud55c\ub2e4. <\/span><span id=\"SE-61c59788-c305-4799-bd50-1ca22f462c79\" class=\"se-ff-nanummaruburi se-fs16 __se-node\">\uc720\uc720\ud788\ud544\ub77c\ud14c\uc2a4 1\uc8fc\ub144 \uc774\ubca4\ud2b8\ub97c \uc2dc\uc791\ud588\ub2e4\uace0 \ud55c\ub2e4. <\/span><span id=\"SE-952fdf95-8ca9-4a90-8576-1cecacc572b1\" class=\"se-ff-nanummaruburi se-fs16 __se-node\">\ucc38\uc5ec\ud558\ub294 \ud68c\uc6d0\ub2d8\ub4e4\uc758 \ud55c\uc5d0\uc11c \ud2b9\ubcc4\uac00\uc640 \uc0ac\uc740\ud488\uc73c\ub85c \uad04\uc0ac\ub9c8\uc0ac\uc9c0\uae30\ub3c4 \uc900\ube44\ud588\ub2e4\uace0 \ud558\ub2c8 \ub9ce\uc740 \ucc38\uc5ec \ubd80\ud0c1\ub4dc\ub9b0\ub2e4\uace0 \ud55c\ub2e4.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud544\ub77c\ud14c\uc2a4 \uae30\uad6c \uc911 \ud558\uccb4\ud0c4\ub825\uacfc \uade0\ud615\uac10\uac01 \ud5a5\uc0c1\uc5d0 \ud2b9\ud654\ub418\uc5b4\uc788\ub294 \uccb4\uc5b4\uc6b4\ub3d9\uc744 \uc18c\uac1c\ud558\ub824\uace0 \ud55c\ub2e4. \ub3d9\uc791 \uc774\ub984\uc740 Pumping Two Leg\uc774\ub2e4. 1. \uc2dc\ud2b8\uc5d0 \uc549\uc544 \ubc1c \uc55e\uafc8\uce58 \ud398\ub2ec\uc5d0 \uc62c\ub9b0\ub2e4 2. \ucc99\ucd94 \uc815\ub82c\uacfc \uc911\uc2ec\ubd80\uc5d0 \ud798\uc744 \uc7a1\uc544 \uc900\ube44\ud55c\ub2e4 3. \ubab8\ud1b5 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\uac8c \ud398\ub2ec \ub0b4\ub824\uc900\ub2e4 4. \uc911\uc2ec\ucd95 \uace0\uc815\uc2dc\ucf1c\uc8fc\uba70 \uc81c\uc790\ub9ac \ub3cc\uc544\uc628\ub2e4. \uc0c1\uccb4\uac00 \uc55e,\ub4a4\ub85c \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc13c\ud130\ud798\uc744 \uc918\uc57c\ud55c\ub2e4. \uc774 \ub3d9\uc791\uc740 \ucf54\uc5b4\uc640 \ud558\uccb4\uadfc\ub825\uc744 \uac15\ud654\uc2dc\ud0a4\uace0, \uace8\ubc18\uc758 \uc548\uc815\ud654\uc640 \ub2e4\ub9ac\uad50\uc815, \uade0\ud615 [&hellip;]<\/p>\n","protected":false},"author":344,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39],"tags":[],"class_list":["post-2204","post","type-post","status-publish","format-standard","hentry","category-3","category-14","category-39"],"_links":{"self":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/users\/344"}],"replies":[{"embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2204"}],"version-history":[{"count":1,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2204\/revisions"}],"predecessor-version":[{"id":2207,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2204\/revisions\/2207"}],"wp:attachment":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}