{"id":8634,"date":"2022-09-19T14:54:42","date_gmt":"2022-09-19T05:54:42","guid":{"rendered":"https:\/\/pilatesjournal.kr\/?p=8634"},"modified":"2022-09-19T14:55:45","modified_gmt":"2022-09-19T05:55:45","slug":"%eb%8f%84%ec%8b%ac%ec%97%90%ec%84%9c-%ec%a6%90%ea%b8%b0%eb%8a%94-%ec%88%b2-%ec%95%84%ec%9d%b4%eb%94%94%ec%96%b4%eb%a5%bc-%ea%b2%a8%eb%a3%ac%eb%8b%a4","status":"publish","type":"post","link":"https:\/\/pilatesjournal.kr\/?p=8634","title":{"rendered":"\ub3c4\uc2ec\uc5d0\uc11c \uc990\uae30\ub294 \uc232, \uc544\uc774\ub514\uc5b4\ub97c \uaca8\ub8ec\ub2e4!"},"content":{"rendered":"<p>\ub3c4\uc2ec\uc5d0\uc11c \uc990\uae30\ub294 \uc232, \uc544\uc774\ub514\uc5b4\ub97c \uaca8\ub8ec\ub2e4!<br \/>\n&#8211; 9\uc6d4 19\uc77c~21\uc77c, \uc81c16\ud68c \uc804\uad6d \uc232\ud574\uc124 \uacbd\uc5f0\ub300\ud68c \uac1c\ucd5c &#8211;<\/p>\n<p>\u25a1 \uc0b0\ub9bc\uccad(\uccad\uc7a5 \ub0a8\uc131\ud604)\uc740 \uc804\uad6d\uc5d0\uc11c \ud65c\ub3d9\ud558\ub294 \uc0b0\ub9bc\uad50\uc721\uc804\ubb38\uac00\ub4e4\uc758 \ud604\uc7a5 \ud65c\uc6a9 \ud504\ub85c\uadf8\ub7a8 \uacbd\uc5f0, \uac1c\uc778 \uc5ed\ub7c9 \uac15\ud654 \ubc0f \ub2e4\uc591\ud55c \uc815\ubcf4\uad50\ub958\ub97c \ud1b5\ud55c \uc232\uad50\uc721 \ud65c\uc131\ud654\ub97c \uc704\ud574 9\uc6d4 19\uc77c\ubd80\ud130 21\uc77c\uae4c\uc9c0 \uc11c\uc6b8 \uc6d4\ub4dc\ucef5\uacf5\uc6d0 \ud3c9\ud654\uad11\uc7a5 \uc77c\uc6d0\uc5d0\uc11c \u2018\uc81c16\ud68c \uc804\uad6d \uc232\ud574\uc124 \uacbd\uc5f0\ub300\ud68c\u2019\ub97c \uac1c\ucd5c\ud55c\ub2e4\uace0 \ubc1d\ud614\ub2e4.<\/p>\n<p>\u25cb \uc62c\ud574\ub294 \ucf54\ub85c\ub09819 \uc0ac\ud68c\uc801 \uac70\ub9ac\ub450\uae30 \ud574\uc81c \ud6c4 \ub3c4\uc2dc\uc232 \uc774\uc6a9\uc790\uac00 \ud06c\uac8c \ub298\uc5b4 \ub2e4\uc591\ud55c \uacc4\uce35\uc5d0 \ub9de\ub294 \uc232\uad50\uc721\uacfc \ubcfc\uac70\ub9ac, \uc990\uae38 \uac70\ub9ac\ub97c \uc120\uc0ac\ud558\uace0\uc790 \u2018\ub3c4\uc2dc\ub77d \uc232(\u90fd\u5e02\u6a02 \uc232 : \ub3c4\uc2ec\uc5d0\uc11c \uc990\uae30\ub294 \uc232)\u2019\uc774\ub77c\ub294 \uc8fc\uc81c\ub85c \uacbd\uc5f0\uc744 \uc9c4\ud589\ud558\uba70, \ub3c4\uc2dc\uc232 \uc774\uc6a9\uc790\ub4e4\uc758 \uc0dd\ud0dc\uc801, \ubb38\ud654\uc801 \uc695\uad6c\ub97c \ucda9\uc871\uc2dc\ud0a4\uace0 \uc990\uac70\uc6c0\uc744 \uc8fc\ub294 \uc720\uc775\ud55c \uc232\uad50\uc721 \ud504\ub85c\uadf8\ub7a8 \ubc0f \ucf58\ud150\uce20 \ubc1c\uad74\uc774 \ubaa9\uc801\uc774\ub2e4.<br \/>\n* \uc0b0\ub9bc\uad50\uc721\uc804\ubb38\uac00 \uc591\uc131 \uc778\uc6d0(\ucc9c\uba85) : (\u201918) 16 \u2192 (\u201919) 19 \u2192 (\u201920) 22 \u2192 (\u201921) 25<br \/>\n* \uc0b0\ub9bc\uad50\uc721 \ud504\ub85c\uadf8\ub7a8 \ucc38\uc5ec \uc778\uc6d0(\ub9cc\uba85) : (\u201918) 483 \u2192 (\u201919) 630 \u2192 (\u201920) 314 \u2192 (\u201921) 467<\/p>\n<p>\u25cb \uc774\ubc88 \uacbd\uc5f0\uc740 \uc9c0\ub09c 8\uc6d4 \ud55c \ub2ec \ub3d9\uc548 \u25b2 \uc0b0\ub9bc\uad50\uc721 \ud504\ub85c\uadf8\ub7a8 \uac1c\ubc1c(\uc720\uc544, \uc77c\ubc18), \u25b2 \uc232\ud574\uc124 \uccb4\ud5d8\uad50\uad6c, \u25b2 \uc232\uc0ac\uc9c4 \uacf5\ubaa8\uc804 \ub4f1 \ucd1d 4\uac1c \ubd80\ubb38\uc758 \uc608\uc120 \uc744 \uac70\uccd0 \ucd5c\uc885 44\ud300\uc774 \ubcf8\uc120\uc5d0 \uc9c4\ucd9c\ud558\uc600\ub2e4.<\/p>\n<p>\u25a1 \ubcf8\uc120 \ub300\ud68c\ub294 3\uc77c\uac04\uc758 \ubd80\ubb38\ubcc4 \uacbd\uc5f0 \ud6c4 \uc804\ubb38\uc2ec\uc0ac\uc704\uc6d0\uc758 \ud3c9\uac00\ub85c \uc218\uc0c1\uc790\ub97c \uc120\uc815\ud558\uba70, \uc2dc\uc0c1\uc740 \ubd80\ubb38\ubcc4 \ucd5c\uc6b0\uc218\uc0c1(1\ud300), \uc6b0\uc218\uc0c1(2\ud300), \uc7a5\ub824\uc0c1(3\ud300)\uc744 \uc120\ubc1c\ud574 \ub18d\ub9bc\ucd95\uc0b0\uc2dd\ud488\ubd80\uc7a5\uad00\uc0c1 \ubc0f \uc0b0\ub9bc\uccad\uc7a5\uc0c1\uacfc \ubd80\uc0c1\uc744 \uc218\uc5ec\ud55c\ub2e4.<\/p>\n<p>\u25a1 \ub610\ud55c, \uc0b0\ub9bc\uad50\uc721\uc804\ubb38\uac00 \ubc0f \uad00\uc2ec \uc788\ub294 \uad6d\ubbfc\uc744 \ub300\uc0c1\uc73c\ub85c \uc232\uacfc \uc790\uc5f0\uc0dd\ud0dc\uc5d0 \uad00\ud55c \uc18c\uc591\uacfc \uc9c0\uc2dd\uc744 \uc81c\uacf5\ud558\ub294 \uc232\uad50\uc721\uc744 \uc9c4\ud589\ud558\uba70, \uc232\ud574\uc124 \uad50\uad6c \ubc0f \uc0ac\uc9c4 \uc804\uc2dc\uc640 \uc232\uc758 \uc790\uc6d0\uc744 \uc774\uc6a9\ud55c \uc790\uc5f0\ubb3c \ub9cc\ub4e4\uae30 \ubc0f \ubaa9\uc7ac \ud65c\uc6a9 \uccb4\ud5d8 \ub4f1 \ub2e4\uc591\ud55c \ubd80\ub300\ud589\uc0ac\ub3c4 \uc9c4\ud589\ud55c\ub2e4.<\/p>\n<p>\u25cb \uc232\uad50\uc721\uc740 \ud589\uc0ac \uae30\uac04 \ub3d9\uc548 \ub9e4\uc77c \uc624\ud6c4 3\uc2dc\ubd80\ud130 \uc790\uc5f0\ubbf8\uc220\ub85c \ubc14\ub77c\ubcf8 \ub3c4\uc2dc\uc232(\uc815\uc7ac\uadfc \uac15\uc0ac), \ub3c4\uc2dc\uc232\uc758 \ub098\ubb34 \ud2b9\uac15(\uace0\uaddc\ud64d \uac15\uc0ac), \ub3c4\uc2dc\uc232\uc5d0\uc11c \ub180\uc774 \uc990\uae30\uae30(\uc7a5\uc0c1\uc6b1 \uac15\uc0ac) \uac15\uc758\uac00 \uc9c4\ud589\ub420 \uc608\uc815\uc774\uba70, \uc218\uac15\uc744 \uc6d0\ud558\ub294 \uc0ac\ub78c\uc740 \ub204\uad6c\ub098 \ub4e4\uc744 \uc218 \uc788\ub2e4.<\/p>\n<p>\u25cb \ub610\ud55c, \ub9e4\uc77c \uc624\uc804 11\uc2dc\ubd80\ud130 \uc624\ud6c4 5\uc2dc\uae4c\uc9c0 \uc77c\ubc18\uc2dc\ubbfc\ub4e4\uc774 \ucc38\uc5ec\ud560 \uc218 \uc788\ub294 \uc232\ub180\uc774\uc640 \ud0c4\uc18c\uc911\ub9bd \uc2e4\ucc9c\uc758 \uc232\uc18d \uace8\ub4e0\ubca8 \ub4f1 \uc0c1\uc124 \uccb4\ud5d8 \ud589\uc0ac\uac00 \uc6b4\uc601\ub418\uba70, \uc18c\uc815\uc758 \uccb4\ud5d8\ub8cc \uc678\uc5d0 \ucc38\uac00\ube44\ub294 \ubb34\ub8cc\uc774\ub2e4.<\/p>\n<p>\u25a1 \uc0b0\ub9bc\uccad \uc784\uc0c1\uc12d \ucc28\uc7a5\uc740 \u201c\uc62c\ud574\ub85c 16\ud68c\ub97c \ub9de\ub294 \ubcf8 \ud589\uc0ac\uac00 \uad6d\ubbfc\uc758 \uc218\uc694\ub97c \ubc18\uc601\ud55c \ub2e4\uc591\ud55c \uc0b0\ub9bc\uad50\uc721 \ud504\ub85c\uadf8\ub7a8 \ubc1c\uad74\uacfc \uc0b0\ub9bc\uad50\uc721\uc804\ubb38\uac00\ub4e4\uc758 \uc18c\ud1b5\uacfc \uc815\ubcf4\uacf5\uc720\uc758 \uc7a5\uc73c\ub85c\uc11c \ucee4\ub2e4\ub780 \uc5ed\ud560\uc744 \ud558\uace0 \uc788\ub2e4\u201d\ub77c\uba70, \u201c\uc0b0\ub9bc\uad50\uc721\uc804\ubb38\uac00\ub4e4\uc758 \uc5ed\ub7c9 \uac15\ud654\uc640 \ub354\ubd88\uc5b4 \uc77c\ubc18\uc2dc\ubbfc\ub4e4\uc774 \uc544\uc774\ub4e4\uacfc \ud568\uaed8 \uc232\uc744 \uc990\uae38 \uc218 \uc788\ub294 \ud589\uc0ac\uac00 \ub418\uae30\ub97c \ubc14\ub780\ub2e4\u201d\ub77c\uace0 \ub9d0\ud588\ub2e4.<\/p>\n<p>&nbsp;<\/p>\n<p>\ucd9c\ucc98: \uc0b0\ub9bc\uccad \uc0b0\ub9bc\uad50\uc721\uce58\uc720\uacfc<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub3c4\uc2ec\uc5d0\uc11c \uc990\uae30\ub294 \uc232, \uc544\uc774\ub514\uc5b4\ub97c \uaca8\ub8ec\ub2e4! &#8211; 9\uc6d4 19\uc77c~21\uc77c, \uc81c16\ud68c \uc804\uad6d \uc232\ud574\uc124 \uacbd\uc5f0\ub300\ud68c \uac1c\ucd5c &#8211; \u25a1 \uc0b0\ub9bc\uccad(\uccad\uc7a5 \ub0a8\uc131\ud604)\uc740 \uc804\uad6d\uc5d0\uc11c \ud65c\ub3d9\ud558\ub294 \uc0b0\ub9bc\uad50\uc721\uc804\ubb38\uac00\ub4e4\uc758 \ud604\uc7a5 \ud65c\uc6a9 \ud504\ub85c\uadf8\ub7a8 \uacbd\uc5f0, \uac1c\uc778 \uc5ed\ub7c9 \uac15\ud654 \ubc0f \ub2e4\uc591\ud55c \uc815\ubcf4\uad50\ub958\ub97c \ud1b5\ud55c \uc232\uad50\uc721 \ud65c\uc131\ud654\ub97c \uc704\ud574 9\uc6d4 19\uc77c\ubd80\ud130 21\uc77c\uae4c\uc9c0 \uc11c\uc6b8 \uc6d4\ub4dc\ucef5\uacf5\uc6d0 \ud3c9\ud654\uad11\uc7a5 \uc77c\uc6d0\uc5d0\uc11c \u2018\uc81c16\ud68c \uc804\uad6d \uc232\ud574\uc124 \uacbd\uc5f0\ub300\ud68c\u2019\ub97c \uac1c\ucd5c\ud55c\ub2e4\uace0 \ubc1d\ud614\ub2e4. \u25cb \uc62c\ud574\ub294 \ucf54\ub85c\ub09819 \uc0ac\ud68c\uc801 \uac70\ub9ac\ub450\uae30 \ud574\uc81c \ud6c4 \ub3c4\uc2dc\uc232 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