{"id":2058,"date":"2024-05-20T10:34:23","date_gmt":"2024-05-20T01:34:23","guid":{"rendered":"https:\/\/peakofsdstory.co.kr\/?p=2058"},"modified":"2024-05-20T10:11:18","modified_gmt":"2024-05-20T01:11:18","slug":"%ed%8c%94-%ed%86%b5%ec%a6%9d-%ec%99%84%ed%99%94-%ec%9a%b4%eb%8f%99%eb%b2%95-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%eb%a1%9c-%ea%b1%b4%ea%b0%95%ed%95%9c-%ed%8c%94-%eb%a7%8c%eb%93%a4%ea%b8%b0","status":"publish","type":"post","link":"https:\/\/peakofsdstory.co.kr\/?p=2058","title":{"rendered":"\ud314 \ud1b5\uc99d \uc644\ud654 \uc6b4\ub3d9\ubc95: \ud544\ub77c\ud14c\uc2a4\ub85c \uac74\uac15\ud55c \ud314 \ub9cc\ub4e4\uae30"},"content":{"rendered":"<p>\ud314 \ud1b5\uc99d\uc740 \ubc18\ubcf5\uc801\uc778 \uc791\uc5c5\uacfc \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc778\ud574 \ud754\ud788 \ubc1c\uc0dd\ud569\ub2c8\ub2e4. \ud314 \ud1b5\uc99d\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c \ubb3c\uac74\uc744 \ub4e4\uac70\ub098 \uc190\uc744 \uc0ac\uc6a9\ud558\ub294 \ub370 \ud070 \ubd88\ud3b8\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud314 \ud1b5\uc99d\uc744 \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ud314 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h4><\/h4>\n<p><strong>1. \ud314 \uc11c\ud074 (Arm Circle)<\/strong><\/p>\n<p>\ud314 \uc11c\ud074\uc740 \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc774\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubc14\ub974\uac8c \uc549\uac70\ub098 \uc11c\uc11c \ud314\uc744 \uc606\uc73c\ub85c \ud3bc\uce69\ub2c8\ub2e4. \ucc9c\ucc9c\ud788 \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ud314\uc744 \uc55e\ub4a4\ub85c \ub3cc\ub9bd\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud314 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>2. \ud50c\ub7ad\ud06c (Plank)<\/strong><\/p>\n<p>\ud50c\ub7ad\ud06c\ub294 \ud314\uacfc \ucf54\uc5b4 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc5ce\ub4dc\ub9b0 \uc790\uc138\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ud314\ub69d\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud569\ub2c8\ub2e4. \ubc1c\uac00\ub77d\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \ub9cc\ub4ed\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub824 1\ubd84\uae4c\uc9c0 \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud314\uacfc \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud314 \ud1b5\uc99d\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>3. \ud478\uc2dc\uc5c5 (Push-Up)<\/strong><\/p>\n<p>\ud478\uc2dc\uc5c5\uc740 \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc774\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ud314\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc190\ubc14\ub2e5\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \ub9cc\ub4ed\ub2c8\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ubab8\uc744 \ub0ae\ucd98 \ud6c4 \ub2e4\uc2dc \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud314 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>4. \ud14c\uc774\ube14\ud0d1 \uc2a4\ud2b8\ub808\uce58 (Tabletop Stretch)<\/strong><\/p>\n<p>\ud14c\uc774\ube14\ud0d1 \uc2a4\ud2b8\ub808\uce58\ub294 \ud314\uacfc \uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ud14c\uc774\ube14\ud0d1 \uc790\uc138\ub97c \ucde8\ud55c \ud6c4, \ud55c\ucabd \ud314\uc744 \ub4e4\uc5b4 \uc62c\ub824 \ubab8\uc744 \uc606\uc73c\ub85c \ub3cc\ub824\uc90d\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub3cc\uc544\uc635\ub2c8\ub2e4. \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud314\uacfc \uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud314 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>5. \ud2b8\ub77c\uc774\uc149\uc2a4 \ub525 (Triceps Dip)<\/strong><\/p>\n<p>\ud2b8\ub77c\uc774\uc149\uc2a4 \ub525\uc740 \ud314 \ub4a4\ucabd \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc758\uc790\ub098 \ubca4\uce58\uc5d0 \uc190\uc744 \uc9da\uace0 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uc2b5\ub2c8\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ubab8\uc744 \ub0ae\ucd98 \ud6c4 \ub2e4\uc2dc \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud314 \ub4a4\ucabd \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud314 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><\/h4>\n<p>\ud314 \ud1b5\uc99d\uc740 \ud604\ub300\uc778\uc758 \uc0dd\ud65c\uc5d0\uc11c \ud754\ud788 \ubc1c\uc0dd\ud558\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc774\ub7ec\ud55c \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud314 \uc11c\ud074, \ud50c\ub7ad\ud06c, \ud478\uc2dc\uc5c5, \ud14c\uc774\ube14\ud0d1 \uc2a4\ud2b8\ub808\uce58, \ud2b8\ub77c\uc774\uc149\uc2a4 \ub525 \ub4f1 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uc5ec \ud314 \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud574 \ud544\ub77c\ud14c\uc2a4\ub97c \uc0dd\ud65c\ud654\ud558\uc2dc\uae38 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud314 \ud1b5\uc99d\uc740 \ubc18\ubcf5\uc801\uc778 \uc791\uc5c5\uacfc \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc778\ud574 \ud754\ud788 \ubc1c\uc0dd\ud569\ub2c8\ub2e4. \ud314 \ud1b5\uc99d\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c \ubb3c\uac74\uc744 \ub4e4\uac70\ub098 \uc190\uc744 \uc0ac\uc6a9\ud558\ub294 \ub370 \ud070 \ubd88\ud3b8\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud314 \ud1b5\uc99d\uc744 \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ud314 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. 1. \ud314 \uc11c\ud074 (Arm Circle) \ud314 \uc11c\ud074\uc740 \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2059,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,49],"tags":[],"class_list":["post-2058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-49"],"_links":{"self":[{"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2058","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2058"}],"version-history":[{"count":0,"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2058\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2059"}],"wp:attachment":[{"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peakofsdstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}