{"id":2471,"date":"2026-02-10T12:15:16","date_gmt":"2026-02-10T03:15:16","guid":{"rendered":"https:\/\/iyujournal.co.kr\/?p=2471"},"modified":"2026-02-10T12:15:16","modified_gmt":"2026-02-10T03:15:16","slug":"%eb%ac%b4%eb%a6%8e%ed%86%b5%ec%a6%9d-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4","status":"publish","type":"post","link":"https:\/\/iyujournal.co.kr\/?p=2471","title":{"rendered":"\ubb34\ub98e\ud1b5\uc99d \ud544\ub77c\ud14c\uc2a4"},"content":{"rendered":"
\n
\n
\n
\n

\uc6b4\ub3d9\uc13c\ud130\uc5d0\uc11c \ud68c\uc6d0\ub2d8\ub4e4\uaed8 \ub9ce\uc774 \ub4e3\ub294 \uc9c8\ubb38 \uc911 \ud558\ub098\uac00 <\/span>“\ubb34\ub98e\uc774 \uc544\ud508\ub370 \uc6b4\ub3d9\uc744 \ud574\ub3c4 \ub420\uae4c\uc694?”\uc774\ub2e4. <\/span>\uc624\ub298\uc740 \ubb34\ub98e \ud1b5\uc99d\uc774 \uc788\uc744 \ub54c \uc65c \ud544\ub77c\ud14c\uc2a4\uac00 \ub3c4\uc6c0\uc774 \ub418\ub294\uc9c0, \uc5b4\ub5bb\uac8c \uc811\uadfc\ud574\uc57c \ud1b5\uc99d\uc774 \uc904\uc5b4 \ub4dc\ub294\uc9c0\uc5d0 \ub300\ud574 \ub9d0\ud558\ub824\uace0 \ud55c\ub2e4. <\/span>\uc6b0\uc120, \ubb34\ub98e\uc740 \ub2e8\uc21c\ud788 \uad00\uc808\uc774 \uc544\ub2c8\ub77c \uc778\ub300\/\ud798\uc904\/\uc5f0\uace8\/\uadfc\uc721\uc774 \ubcf5\ud569\uc801\uc73c\ub85c \uc11c\ub85c \uc5f0\uacb0\ub418\uc5b4 \uade0\ud615\uc744 \ub9de\ucd94\ub294 \uad6c\uc870\ub85c \ub418\uc5b4\uc788\ub2e4. <\/span><\/a>\uc5f0\uace8\uc740 \ucda9\uaca9\uc744 \ubc84\ud2f0\uace0, \uadfc\uc721\uc740 \uc6c0\uc9c1\uc774\uba70 \ubcf4\ud638\ud558\uace0, \uc778\ub300\ub294 \uad6c\uc870\ub97c \uc7a1\uc544\uc8fc\ub294 \uc5ed\ud560\uc744 \ud558\ub294\ub370 \uc774 \uc911 \ud558\ub098\ub9cc \uacfc\ubd80\ud558\uac00 \uac78\ub824\ub3c4 \ub098\uba38\uc9c0\uac00 \ud568\uaed8 \ubb34\ub108\uc9c4\ub2e4. \ub300\ubd80\ubd84 \ubb34\ub98e\uc774 \uc544\ud508 \ubd84\ub4e4\uc744 \ubcf4\uba74 \uc774\ub7f0 \ud2b9\uc9d5\uc774 \uc788\ub2e4.<\/p>\n

\"\"\u2714\ufe0f \uacc4\ub2e8 \ub0b4\ub824\uac08\ub54c \uc544\ud504\ub2e4<\/span>\u2714\ufe0f \ubcd1\uc6d0\uc5d0\uc11c\ub294 \ubb38\uc81c \uc5c6\ub2e4\uace0 \ud558\ub294\ub370 \uacc4\uc18d \uc544\ud504\ub2e4<\/span>\u2714\ufe0f \uc624\ub798 \uac78\uc73c\uba74 \ubb34\ub98e\uc774 \ubd93\uac70\ub098 \uc464\uc2e0\ub2e4<\/span>\u2714\ufe0f \uc2a4\ucffc\ud2b8, \ub7f0\uc9c0 \ub4f1 \uc6b4\ub3d9\ud558\uba74 \ubb34\ub98e\uc774 \uba3c\uc800 \uc544\ud504\ub2e4 <\/span>\ud558\ub294 \uc0ac\ub78c\ub4e4\uc740 \ub300\ubd80\ubd84 <\/span>\uadfc\uc721 \uc0ac\uc6a9 \ud328\ud134\uc758 \ubb38\uc81c<\/span>\ub77c\uace0 \ubcf4\uba74 \ub41c\ub2e4. <\/span>\ubb34\ub98e \ud1b5\uc99d\uc758 \ub300\ud45c\uc801\uc778 \uc6d0\uc778<\/span>\uc73c\ub85c\ub294 <\/span><\/a>\ud5c8\ubc85\uc9c0 \uc55e\ucabd\ub9cc \uacfc\ud558\uac8c \uc0ac\uc6a9\ud568-\ud5c8\ubc85\uc9c0 \uc55e\ucabd \uadfc\uc721\uc778 \ub300\ud1f4\uc0ac\ub450\uadfc\uc5d0\ub9cc \uc758\uc874\ud574 \ubb34\ub98e\uc744 \ud3b4\uace0 \ubc84\ud2f0\ub294 \ud328\ud134\uc73c\ub85c, \uc2ac\uac1c\uace8\uc758 \uc6c0\uc9c1\uc784\uc774 \ubd80\ub4dc\ub7fd\uc9c0 \ubabb\ud558\uba70 \uc555\ubc15\ub418\uc5b4 \ud1b5\uc99d\uc774 \uc77c\uc5b4\ub0a0 \uc218 \uc788\ub2e4. \uc5c9\ub369\uc774 \uae30\ub2a5\uc774 \ub9ce\uc774 \uc800\ud558\ub418\uc5b4 \uc788\uc74c-<\/span>\ub454\uadfc\uc774 \uccb4\uc911 \uc9c0\uc9c0\uc640 \ubc29\ud5a5 \uc870\uc808\uc744 \ubabb\ud574\uc11c \ubb34\ub98e\uc774 \uc548\ucabd\uc774\ub098 \ubc14\uae65\ucabd\uc73c\ub85c \ud754\ub4e4\ub9ac\uace0 \uc3e0\ub9ac\uba74\uc11c \uad00\uc808\uc758 \uc548\uc815\uc131\uc774 \ub5a8\uc5b4\uc9c0\uace0 \ubd80\ub2f4\uc744 \uc900\ub2e4. <\/span>\uace0\uad00\uc808\uc744 \uc4f0\uc9c0 \ubabb\ud558\uace0 \ubb34\ub98e\uc73c\ub85c \ubc84\ud300-\uace0\uad00\uc808\uc758 \uc5ed\ud560\uc744 \ubb34\ub98e\uc774 \ub300\uc2e0 \uc77c\ud558\uba70 \uacfc\ubd80\ud558\uac00 \uac78\ub9ac\uace0, \ubc18\ubcf5\ub420\uc218\ub85d \uc5f0\uace8\uacfc \uc778\ub300 \uc2a4\ud2b8\ub808\uc2a4\uac00 \ub204\uc801\uc774 \ub41c\ub2e4. \ubc1c\uc544\uce58\uac00 \ubb34\ub108\uc838 \uc788\uc74c-\ubc1c\uc5d0\uc11c \ucda9\uaca9 \ud761\uc218\uac00 \uc548\ub418\uba74\uc11c \ucda9\uaca9\uc744 \uadf8\ub300\ub85c \ubb34\ub98e\uc5d0\uc11c \ubc1b\uac8c\ub418\uace0, \uc544\uce58\uac00 \ubb34\ub108\uc9c0\uba74 \ubb34\ub98e\uc758 \uc815\ub82c\ub3c4 \ud2c0\uc5b4\uc9c4\ub2e4. \uace8\ubc18 \ubd88\uade0\ud615-\uace8\ubc18\uc758 \ubd88\uade0\ud615\uc774 \uc788\uc73c\uba74 \ud55c\ucabd \ubb34\ub98e\uc5d0 \uccb4\uc911\uc774 \ub354 \uc2e4\ub9ac\uace0, \ubc18\ubcf5\ub41c \uc6c0\uc9c1\uc784\uc5d0\uc11c \ud1b5\uc99d\uacfc \ub9c8\ubaa8\uac00 \uc2ec\ud574\uc9c4\ub2e4. \uc5ec\uae30\uc5d0\uc11c \ucd94\uac00\ub85c \uccb4\uc911\uae4c\uc9c0 \uc624\ub974\uac8c \ub41c\ub2e4\uba74 \ubb34\ub98e\uc740 \uc77c\uc744 \ub108\ubb34 \ub9ce\uc774 \ud558\uac8c\ub41c\ub2e4. \uadf8\ub807\ub2e4\ubcf4\ub2c8 \ubb34\ub98e \uc790\uccb4\uc5d0 \ubb38\uc81c\uac00 \uc788\ub2e4\uae30 \ubcf4\ub2e8 ‘\ubb34\ub98e\uc744 \ud639\uc0ac\uc2dc\ud0a4\ub294 \ubab8’<\/span>\uc744 \uac00\uc9c0\uace0 \uc788\ub294\uac8c \ubb34\ub98e \ud1b5\uc99d\uc758 \uac00\uc7a5 \ud070 \uc6d0\uc778\uc774\ub2e4. <\/span>\ubb34\ub98e \ud1b5\uc99d \ucf00\uc5b4\ud558\ub294\ub370 \ud6a8\uacfc\uc801\uc778 \ud544\ub77c\ud14c\uc2a4\ub294 \ubab8\uc758 \uc815\ub82c\uc744 \uac1c\uc120\uc2dc\ucf1c\uc8fc\uace0, \uadfc\ub825 \ubd88\uade0\ud615\uc744 \ud574\uc18c\ud574\uc8fc\uace0, \uad00\uc808 \uc548\uc815\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub3d9\uc2dc\uc5d0 \ucda9\uaca9 \uac10\uc18c\uae4c\uc9c0 \ub3c4\uc640\uc900\ub2e4. \uc774\ub7f0 \uc6d0\ub9ac\ub97c \uae30\ubc18\uc73c\ub85c \ubb34\ub98e \ud1b5\uc99d\uc774 \uc788\ub294 \uc0ac\ub78c\ub4e4\ub3c4 \ubd80\ub2f4\uc5c6\uc774 \uc9c4\ud589\ud558\uace0, \ud1b5\uc99d \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 \ub450\uac00\uc9c0 \uc18c\uac1c\ud558\ub824\uace0 \ud55c\ub2e4.\u200b<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n

\"\"FOOTWORK <\/span>1. \uce90\ub9ac\uc9c0 \uc704\uc5d0 \ub204\uc6cc\uc900\ub2e4 2. \uc591 \ubc1c \ud48b\ubc14 \ubc1f\uace0 \uc815\ub82c \ub9de\ucdb0 \uc900\ube44\ud55c\ub2e4 3. \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \ub2e4\ub9ac \ubed7\uc5b4 \ud48b\ubc14\ub97c \ubc00\uc5b4\ub0b8\ub2e4 4. \ub9c8\uc2dc\ub294 \ud638\ud761\uc5d0 \ubab8\ud1b5 \ud798\uc73c\ub85c \ub4e4\uc5b4\uc628\ub2e4. SIDELIYNG LEG PRESS <\/span>1. \uc606\uc73c\ub85c \ub204\uc6cc \uc5b4\uae68-\uace8\ubc18-\ub2e4\ub9ac \uc77c\uc9c1\uc120\uc73c\ub85c \ub9de\ucdb0\uc900\ub2e4 2. \uc717\ucabd \ubc1c \uc678\uc678\uc804 \uc2dc\ucf1c \ud48b \ubc14 \uc704\uc5d0 \ub454\ub2e4 3. \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \uc678\uce21 \ud798\uc73c\ub85c \uce90\ub9ac\uc9c0 \ubc00\uace0 \ub098\uac04\ub2e4 3. \ub9c8\uc2dc\ub294 \ud638\ud761\uc5d0 \ubab8\ud1b5 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\uac8c \ub4e4\uc5b4\uc628\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uc774\ub807\uac8c \ubb34\ub98e\uc5d0 \uccb4\uc911\uc744 \uc2e3\uc9c0 \uc54a\uace0\ub3c4 <\/span><\/a>\uc815\ub82c\uc744 \uc7a1\uc740 \uc0c1\ud0dc\uc5d0\uc11c <\/span>\uad00\uc808\uc5d0 \ubd80\ub2f4\uc5c6\uc774 \uadfc\uc721\uc744 \uae68\uc6b0\uace0 \ud558\uccb4\ub97c \uac15\ud654\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9<\/span>\uc774\uae30 \ub54c\ubb38\uc5d0 <\/span>\uc624\ud788\ub824 \ud1b5\uc99d\uc774 \uc788\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \uc801\ud569\ud558\ub2e4. \uc57d, \uc8fc\uc0ac, \ubb3c\ub9ac\uce58\ub8cc\ub85c \uc7a0\uc2dc \uc88b\uc544\uc9c8 \uc218 \uc788\uc9c0\ub9cc \ubab8\uc744 \uc4f0\ub294 \ubc29\uc2dd\uc774 \ubc14\ub00c\uc9c0 \uc54a\uc73c\uba74 \uacb0\uad6d \ub2e4\uc2dc \uc544\ud30c\uc9c4\ub2e4. \u315c\uc774\uac74 \ubb34\ub98e \ubfd0\uc544\ub2c8\ub77c \ud5c8\ub9ac, \uace0\uad00\uc808, \uc5b4\uae68, \ub4f1\uc5d0\ub3c4 \ub2e4 \ud574\ub2f9\ub418\ub294 \ub9d0\uc774\ub2e4. \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc5f0\uace8\uc758 \ud0c4\ub825\uc740 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uac10\uc18c\ud558\uc9c0\ub9cc, \ubb34\ub98e\uc774 \uc544\ud504\ub2e4\uace0 \ud574\uc11c \ubb34\uc870\uac74 \ud574\uc11c \ubb34\uc870\uac74 \uc6c0\uc9c1\uc784\uc744 \ud53c\ud558\ub294 \uac83\uc740 \uc624\ud788\ub824 \uadfc\uc721 \uc57d\ud654\ub97c \ubd88\ub7ec\uc640 \ud1b5\uc99d\uc744 \uc545\ud654\uc2dc\ud0ac \uc218 \uc788\ub2e4. \uc911\uc694\ud55c \uac83\uc740 <\/span>\ud1b5\uc99d\uc744 \uc720\ubc1c\ud558\uc9c0 \uc54a\ub294 \ubc94\uc704 \ub0b4\uc5d0\uc11c \uc62c\ubc14\ub978 \uc6c0\uc9c1\uc784\uacfc \uadfc\ub825 \uac15\ud654, \uc2a4\ud2b8\ub808\uce6d\uc744 \ubcd1\ud589\ud574\uc57c \uc88b\uc544\uc9c4\ub2e4. <\/span>\ubb34\ub98e \ud1b5\uc99d\uc740 \ubab8\uc774 \ubcf4\ub0b4\ub294 \uacbd\uace0 \uc2e0\ud638\uc774\uae30 \ub54c\ubb38\uc5d0 \ud604\uc7ac\uc758 \uc0dd\ud65c \uc2b5\uad00\uacfc \uc6b4\ub3d9 \ubc29\ubc95\uc744 \uc810\uac80\ud558\ub294\uac8c \uc911\uc694\ud558\ub2e4.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\uc6b4\ub3d9\uc13c\ud130\uc5d0\uc11c \ud68c\uc6d0\ub2d8\ub4e4\uaed8 \ub9ce\uc774 \ub4e3\ub294 \uc9c8\ubb38 \uc911 \ud558\ub098\uac00 “\ubb34\ub98e\uc774 \uc544\ud508\ub370 \uc6b4\ub3d9\uc744 \ud574\ub3c4 \ub420\uae4c\uc694?”\uc774\ub2e4. \uc624\ub298\uc740 \ubb34\ub98e \ud1b5\uc99d\uc774 \uc788\uc744 \ub54c \uc65c \ud544\ub77c\ud14c\uc2a4\uac00 \ub3c4\uc6c0\uc774 \ub418\ub294\uc9c0, \uc5b4\ub5bb\uac8c \uc811\uadfc\ud574\uc57c \ud1b5\uc99d\uc774 \uc904\uc5b4 \ub4dc\ub294\uc9c0\uc5d0 \ub300\ud574 \ub9d0\ud558\ub824\uace0 \ud55c\ub2e4. \uc6b0\uc120, \ubb34\ub98e\uc740 \ub2e8\uc21c\ud788 \uad00\uc808\uc774 \uc544\ub2c8\ub77c \uc778\ub300\/\ud798\uc904\/\uc5f0\uace8\/\uadfc\uc721\uc774 \ubcf5\ud569\uc801\uc73c\ub85c \uc11c\ub85c \uc5f0\uacb0\ub418\uc5b4 \uade0\ud615\uc744 \ub9de\ucd94\ub294 \uad6c\uc870\ub85c \ub418\uc5b4\uc788\ub2e4. \uc5f0\uace8\uc740 \ucda9\uaca9\uc744 \ubc84\ud2f0\uace0, \uadfc\uc721\uc740 \uc6c0\uc9c1\uc774\uba70 \ubcf4\ud638\ud558\uace0, \uc778\ub300\ub294 \uad6c\uc870\ub97c \uc7a1\uc544\uc8fc\ub294 \uc5ed\ud560\uc744 \ud558\ub294\ub370 \uc774 \uc911 […]<\/p>\n","protected":false},"author":344,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39,20],"tags":[],"class_list":["post-2471","post","type-post","status-publish","format-standard","hentry","category-3","category-14","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2471","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=2471"}],"version-history":[{"count":1,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2471\/revisions"}],"predecessor-version":[{"id":2474,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2471\/revisions\/2474"}],"wp:attachment":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}