{"id":1213,"date":"2024-12-18T19:50:52","date_gmt":"2024-12-18T10:50:52","guid":{"rendered":"https:\/\/ainet24.com\/?p=1213"},"modified":"2024-12-18T19:50:52","modified_gmt":"2024-12-18T10:50:52","slug":"10%ea%b0%80%ec%a7%80-%ed%99%88%ed%8a%b8%eb%a0%88%ec%9d%b4%eb%8b%9d-%ec%9a%b4%eb%8f%99%ec%9c%bc%eb%a1%9c-%ea%b1%b4%ea%b0%95%ed%95%9c-%eb%aa%b8%eb%a7%a4-%eb%a7%8c%eb%93%a4%ea%b8%b0","status":"publish","type":"post","link":"https:\/\/ainet24.com\/?p=1213","title":{"rendered":"10\uac00\uc9c0 \ud648\ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9\uc73c\ub85c \uac74\uac15\ud55c \ubab8\ub9e4 \ub9cc\ub4e4\uae30"},"content":{"rendered":"<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/ainet24.com\/wp-content\/uploads\/2024\/12\/1734519047-55548.png\" class=\"attachment-full size-full\" alt=\"10\uac00\uc9c0 \ud648\ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9\uc73c\ub85c \uac74\uac15\ud55c \ubab8\ub9e4 \ub9cc\ub4e4\uae30\" loading=\"lazy\" \/><\/figure>\r\n                                <figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\r\n                                <div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"TV \ubcf4\uba70 1\ubd84\ub9cc \ud558\uc138\uc694\ub098\uc787\uc0b4 \ub625\ubc30 \uc2f9 \ube60\uc9c0\uace0 \ud5c8\ub9ac\ud1b5\uc99d \uc0ac\ub77c\uc9d1\ub2c8\ub2e4[\ud50c\ub7ad\ud06c\uc790\uc138, \ucf54\uc5b4\uc6b4\ub3d9, \uc9d1\uc5d0\uc11c \uc6b4\ub3d9, \ub178\uc778 \uadfc\ub825\uc6b4\ub3d9, \uc911\ub144, \ubc43\uc0b4\ube7c\ub294\uc6b4\ub3d9, \ud50c\ub7ad\ud06c \ud6a8\uacfc]\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BoApow3ndz8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\r\n                                <\/div><\/figure>\r\n                                \uc774\ubc88 \ud3ec\uc2a4\ud305\uc5d0\uc11c\ub294 \uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 10\uac00\uc9c0 \ud648\ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\ub4e4\uc744 \ud1b5\ud574 \uac74\uac15\ud558\uace0 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694!\n\n<h4>\ud314 \uad7d\ud600\ud3b4\uae30 (Push-ups)<\/h4><p>\ud314 \uad7d\ud600\ud3b4\uae30\ub294 \uc0c1\uccb4 \uadfc\uc721\uacfc \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc815\ud655\ud55c \uc790\uc138\uac00 \uc911\uc694\ud569\ub2c8\ub2e4. \ub204\uc6cc\uc788\ub294 \uc0c1\ud0dc\uc5d0\uc11c \uc190\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \uc190\ub4f1\uc774 \ubc14\ub2e5\uc744 \ud5a5\ud558\ub3c4\ub85d \ud558\uace0 \ubc1c\ub05d\uc744 \uace0\ub974\uac8c \ubd99\uc5ec \ubc14\ub2e5\uc5d0 \ubd99\uc785\ub2c8\ub2e4. \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uba70 \uc591\ud314\uc744 \uad7d\ud600 \uac00\uc2b4\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uc744 \ub54c\uae4c\uc9c0 \ub0b4\ub824\uac04 \ud6c4, \ud314\uc744 \ud3b4\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ud638\ud761\uc740 \ub0b4\ub824\uac08 \ub54c \uc228\uc744 \ubc49\uace0, \uc62c\ub77c\uc62c \ub54c \ub4e4\uc774\uc26c\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ud314 \uad7d\ud600\ud3b4\uae30\ub294 \ud314\ub69d, \uac00\uc2b4, \uc5b4\uae68, \ubcf5\uadfc \ub4f1 \uc0c1\uccb4\uc758 \ub2e4\uc591\ud55c \uadfc\uc721\uc744 \uac15\ud654\ud574\uc8fc\uc5b4 \uade0\ud615 \uc7a1\ud78c \uadfc\ub825\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ud68c\uc218\uc5d0 \ub530\ub77c \uc5ec\ub7ec \ub09c\uc774\ub3c4\ub85c \ubcc0\ud615\ud560 \uc218 \uc788\uc73c\uba70, \uafb8\uc900\ud55c \uc2e4\ucc9c\uc73c\ub85c \uadfc\ub825\uacfc \uadfc\uc9c0\uad6c\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \ub2e4\uc591\ud55c \ubc84\uc804\uc758 \ud314 \uad7d\ud600\ud3b4\uae30\ub97c \uc2dc\ub3c4\ud558\uc5ec \uc0c1\uccb4 \uadfc\uc721\uc744 \ub354\uc6b1 \ud6a8\uacfc\uc801\uc73c\ub85c \ub2e4\ub8f0 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p><h4>\uc2a4\ucffc\ud2b8 (Squats)<\/h4><p>\uc2a4\ucffc\ud2b8\ub294 \ud558\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294\ub370 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \uc911 \ud558\ub098\ub85c \ub110\ub9ac \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \uc2a4\ucffc\ud2b8\ub97c \ud558\uac8c \ub418\uba74 \ub300\ud1f4\uc774\ub450\uadfc, \uc885\uc544\ub9ac, \ub300\ub454\uadfc \ub4f1\uc758 \ub2e4\uc591\ud55c \ud558\uccb4 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec \ud53c\ub85c\ub3c4\ub97c \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \uc2a4\ucffc\ud2b8\ub294 \uae30\ucd08 \ub300\uc0ac\ub7c9\uc744 \uc99d\uac00\uc2dc\ud0a4\uace0 \uccb4\uc9c0\ubc29\uc744 \ud0dc\uc6b0\ub294\ub370 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc62c\ubc14\ub978 \uc790\uc138\ub85c \uc2a4\ucffc\ud2b8\ub97c \ud558\uae30 \uc704\ud574\uc11c\ub294 \uc5b4\uae68 \ub108\ube44\ub85c \ubc1c\uc744 \ubc8c\ub9ac\uace0 \uace8\ubc18\uc744 \ud799\uc73c\ub85c \ubc00\uc5b4\ub0c4\uc73c\ub85c\uc368 \ud5c8\ubc85\uc9c0\uc640 \ubc14\ub2e5\uc774 \ud3c9\ud589\uc774 \ub418\ub3c4\ub85d \ub0b4\ub824\uac00\uc57c \ud569\ub2c8\ub2e4. \ubb34\ub98e\uc774 \ubc1c\uac00\ub77d\uc744 \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud558\uba70, \uc77c\uc815\ud55c \uc18d\ub3c4\ub85c \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc2a4\ucffc\ud2b8\ub97c \ud6a8\uacfc\uc801\uc73c\ub85c \uc218\ud589\ud558\uae30 \uc704\ud574\uc11c\ub294 \uadfc\ub825\uc6b4\ub3d9 \uc804\uc5d0 \ucda9\ubd84\ud55c \uc2a4\ud2b8\ub808\uce6d\uc774 \ud544\uc694\ud558\uba70, \uc790\uc138\ud55c \ub3d9\uc791 \ubc29\ubc95\uc744 \uc219\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc0c1\uccb4\ub97c \uc77c\uc815\ud55c \uc790\uc138\ub85c \uc720\uc9c0\ud558\uace0 \ud5c8\ubc85\uc9c0\uc640 \uc885\uc544\ub9ac\ub97c \uc774\uc6a9\ud558\uc5ec \ud798\uc744 \uc8fc\uc5b4 \uc77c\uc5b4\uc11c\ub294 \uac83\uc774 \uc2a4\ucffc\ud2b8\uc758 \ud575\uc2ec \ud3ec\uc778\ud2b8\uc785\ub2c8\ub2e4. \ub2e4\uc591\ud55c \ubcc0\ud615 \uc2a4\ucffc\ud2b8\ub3c4 \uc788\uc73c\ub2c8 \uc790\uc2e0\uc758 \uccb4\ud615\uacfc \ubaa9\ud45c\uc5d0 \ub9de\uac8c \uc120\ud0dd\ud558\uc5ec \uc2e4\uc2dc\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc774\ub807\ub4ef \uc815\ud655\ud55c \uc790\uc138\uc640 \uafb8\uc900\ud55c \uc2e4\ucc9c\uc774 \ubaa8\ub450\uc758 \ubc14\ub514 \ud504\ub85c\ud544\uc744 \uac1c\uc120\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p><h4>\ud50c\ub7ad\ud06c (Plank)<\/h4><p>\ud50c\ub7ad\ud06c(Plank)\ub294 \uccb4\uac04\uacfc \ubcf5\uadfc\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \ub215\ub294 \uc790\uc138\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \uad7d\ud788\uc9c0 \uc54a\uace0 \uc9c1\uc120\uc73c\ub85c \uc9c0\ud0f1\ud558\ub294 \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc2dc\uc791\ud560 \ub54c \uc5ce\ub4dc\ub824 \uc190\uacfc \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ubd99\uc778 \ud6c4 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uba70 \ubcf5\uadfc\uacfc \ud5c8\ub9ac\ub97c \uad73\ud600\uc90d\ub2c8\ub2e4. \ud638\ud761\uc744 \uade0\ub4f1\ud558\uac8c \uc720\uc9c0\ud558\uba70 \ucd5c\ub300\ud55c \uc624\ub798 \ubc84\ud2f8\uc218\ub85d \ud6a8\uacfc\uac00 \ub354 \ucee4\uc9d1\ub2c8\ub2e4. \ud50c\ub7ad\ud06c\ub294 \uc804\uc2e0\uc744 \uac15\ud654\uc2dc\ucf1c \uc790\uc138\ub97c \ubc14\ub85c \uc7a1\uace0 \uc548\uc815\uac10\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud560 \ub54c\uc5d0\ub294 \uba87 \ucd08\ubd80\ud130 \uc2dc\uc791\ud558\uc5ec \uc870\uae08\uc529 \uc2dc\uac04\uc744 \ub298\ub824\ub098\uac00\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub9e4\uc77c \uafb8\uc900\ud788 \uc2dc\uac04\uc744 \ub298\ub824\uac00\uba70 \ud50c\ub7ad\ud06c\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ubab8\ub9e4 \uac1c\uc120\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p><h4>\ub7f0\uc9c0 (Lunges)<\/h4><p>\ub7f0\uc9c0\ub294 \ud558\uccb4 \uadfc\uc721\uacfc \uc5c9\ub369\uc774\ub97c \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ub2e4\ub9ac\ub97c \uae4a\uac8c \uad6c\ubd80\ub824 \ud558\uccb4 \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\ub824\uba74 \uc591\ucabd \ub2e4\ub9ac\ub97c \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \ud55c \ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ub0b4\ubc00\uc5b4 \uad6c\ubd80\ub9ac\uba70 \ucd5c\ub300\ud55c \ub0ae\uac8c \ub0b4\ub824\uac11\ub2c8\ub2e4. \uc774\ub54c \ubb34\ub98e\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud569\ub2c8\ub2e4. \uadf8 \ub2e4\uc74c \ud798\uc744 \uc8fc\uc5b4 \uc77c\uc5b4\ub098\uba74\uc11c \ub2e4\ub9ac\ub97c \ubc14\uafd4 \ubc88\uac08\uc544\uac00\uba70 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ub7f0\uc9c0\ub294 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uba74\uc11c \uadfc\ub825\uacfc \uadfc\uc9c0\uad6c\ub825\uc744 \ud568\uaed8 \ud5a5\uc0c1\uc2dc\ucf1c \uc8fc\ub294\ub370, \uc815\ud655\ud55c \uc790\uc138\uc640 \uafb8\uc900\ud55c \uc2e4\ucc9c\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ucd08\uae30\uc5d0\ub294 \uc790\uc2e0\uc758 \uccb4\ub825\uacfc \uc0c1\ud669\uc5d0 \ub9de\uac8c \ud69f\uc218\uc640 \uc138\ud2b8\ub97c \uc870\uc808\ud558\uace0, \uc810\uc9c4\uc801\uc73c\ub85c \ub09c\uc774\ub3c4\ub97c \ub192\uc5ec\uac00\uba70 \uafb8\uc900\ud55c \uc2e4\ucc9c\uc744 \ud1b5\ud574 \uc6d0\ud558\ub294 \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uc5b4 \ub098\uac08 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p><h4>\ud06c\ub7f0\uce58 (Crunches)<\/h4><p>\ud06c\ub7f0\uce58\ub294 \ubcf5\uadfc\uc744 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ub204\uc6cc \uc591\uc190\uc744 \uadc0\uc5d0 \ub300\uace0 \ubb34\ub98e\uc744 \uc138\uc6cc \uad7d\ud78c \ub4a4 \ubcf5\ubd80\uc758 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud574 \uc0c1\uccb4\ub97c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ud06c\ub7f0\uce58\ub97c \ud560 \ub54c\ub294 \ubaa9\uc744 \ub108\ubb34 \uc138\uac8c \uc55e\uc73c\ub85c \uae30\uc6b8\uc774\uc9c0 \ub9d0\uace0, \ubcf5\uadfc\uc5d0 \uc9d1\uc911\ud558\uc5ec \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub610\ud55c, \ud55c \ubc88\uc5d0 \ub9ce\uc740 \ud69f\uc218\ub97c \ud558\ub294 \uac83\ubcf4\ub2e4 \uc62c\ubc14\ub978 \uc790\uc138\uc640 \ud638\ud761\uc744 \uc720\uc9c0\ud558\uba74\uc11c \uc870\uae08\uc529 \ud558\ub294 \uac83\uc774 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 3~4\ud68c \uc815\ub3c4 \uc2dc\ud589\ud558\uba74 \ubcf5\ubd80 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud0c4\ub825\uc788\uace0 \ub2e8\ub2e8\ud55c \ubcf5\ubd80\ub97c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub108\ubb34 \uacfc\ub3c4\ud558\uac8c \uc6b4\ub3d9\uc744 \ud560 \uacbd\uc6b0 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \uc788\uc73c\ubbc0\ub85c \uc790\uc2e0\uc758 \uccb4\ub825\uc5d0 \ub9de\uac8c \uc870\uc808\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p><h4>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c (Side Plank)<\/h4><p>\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\ub294 \ud314\uc744 \uc9c0\ud0f1\ud558\uace0 \uc606\uad6c\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uba3c\uc800 \ucf54\uc5b4 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uace0 \uc591 \ud314\uc744 \ubc14\ub2e5\uc5d0 \uc218\uc9c1\uc73c\ub85c \ub300\uace0 \uc591\ucabd \ub2e4\ub9ac\ub97c \uacb9\uccd0 \uc11c\ub85c \uc9c0\uc9c0\ud569\ub2c8\ub2e4. \ud314\uc744 \ud3b4\uace0 \uc606\uad6c\ub9ac \uadfc\uc721\uc5d0 \ucd08\uc810\uc744 \ub9de\ucdb0 \ucc9c\ucc9c\ud788 \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \uc6b4\ub3d9\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc774 \uc790\uc138\ub97c \ucd5c\ub300\ud55c \uc624\ub798 \uc720\uc9c0\ud560\uc218\ub85d \ucf54\uc5b4 \uadfc\uc721\uacfc \uc606\uad6c\ub9ac \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc228\uc744 \uae4a\uac8c \ub4e4\uc774\ub9c8\uc2e4 \ub54c \ubab8\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70 30\ucd08\uc5d0\uc11c 1\ubd84\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc2e4\uc2dc\ud558\uba74, \ucf54\uc5b4 \uadfc\uc721\uacfc \uc606\uad6c\ub9ac \uadfc\uc721\uc744 \ud0c4\ud0c4\ud558\uac8c \ub9cc\ub4e4 \uc218 \uc788\uc744 \ubfd0\ub9cc \uc544\ub2c8\ub77c \uc790\uc138 \uad50\uc815\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p><h4>\ub525\uc2a4 (Dips)<\/h4><p>\ub525\uc2a4\ub294 \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \ud648\ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9 \uc911 \ud558\ub098\ub85c, \ubcc4\ub3c4\uc758 \uc7a5\ube44 \uc5c6\uc774 \ubc14\ub2e5\uc5d0 \uc5c9\ub369\uc774\ub97c \ub0b4\ub9ac \ub0b4\ub9ac\uba70 \ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ub525\uc2a4\ub97c \ud560 \ub54c\ub294 \ub4f1\uc744 \uc758\uc790 \ub4f1\uc5d0 \ub300\uace0 \ubb34\ub98e\uc744 \uc57d\uac04 \uad7d\ud78c \uc790\uc138\ub85c \uc2dc\uc791\ud569\ub2c8\ub2e4. \uadf8 \ub2e4\uc74c \ud314\uafc8\uce58\ub97c \uad7d\ud788\uba74\uc11c \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ub0b4\ub9ac\uace0 \ub2e4\uc2dc \uc62c\ub77c\uc635\ub2c8\ub2e4. \uc774\ub54c \ud314\uafc8\uce58\ub294 \ubab8 \ucabd\uc73c\ub85c \ud5a5\ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4. \uaddc\uce59\uc801\uc73c\ub85c \ub525\uc2a4\ub97c \uc2e4\uc2dc\ud558\uba74 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc8fc\uba70, \uc790\uc138 \uad50\uc815\uacfc \uade0\ud615\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub525\uc2a4\ub294 \ucd08\uae30\uc5d0\ub294 \ud314 \uadfc\uc721\uc5d0 \ubd80\ub2f4\uc744 \uc904 \uc218 \uc788\uc73c\ub2c8, \ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\uc5ec \uc2b5\ub4dd\ud574 \ub098\uac00\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc801\uc808\ud55c \ud69f\uc218\uc640 \uc138\ud2b8\ub85c \ubc18\ubcf5\ud558\uc5ec \uc2e4\uc2dc\ud558\uba74 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p><h4>\ubc84\ud53c (Burpees)<\/h4><p>\ubc84\ud53c\ub294 \uc804\uc2e0\uc744 \uac15\ub825\ud558\uac8c \ub2e8\ub828\ud560 \uc218 \uc788\ub294 \ud6a8\uacfc\uc801\uc778 \ud648\ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uba3c\uc800 \uc11c\uc11c \uc591\uc190\uc744 \ubc14\ub2e5\uc5d0 \ub0b4\ub824 \ub2e4\ub9ac\ub97c \ubed7\uc5b4 Lie Down \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \uadf8\ub2e4\uc74c \ub450 \uc190\uc744 \uace0\uc815\ub41c \uc790\ub9ac\uc5d0 \ub450\uace0 \ubc1c\uc744 \ub4a4\ub85c \ubed7\uc5b4 \ud314 \ubd80\ubd84\uc744 \uc9c0\ud0f1\ud558\uba70 \ub2e4\ub9ac\ub97c \ube60\ub974\uac8c \uad6c\ubd80\ub9ac\uace0 \ub4a4\ub85c \ub6f0\uc5b4 \uc62c\ub77c\uac00\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uadfc\uc721\ub7c9\uc744 \uc99d\uac00\uc2dc\ud0a4\uace0 \uc720\uc0b0\uc18c \uc6b4\ub3d9 \ud6a8\uacfc\ub3c4 \uae30\ub300\ud560 \uc218 \uc788\uc5b4 \ub2e4\uc591\ud55c \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc5d0\uc11c \ucd94\ucc9c\ud558\ub294 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc6b4\ub3d9 \uac15\ub3c4\uac00 \ub192\uc544 \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \uc788\uc73c\ubbc0\ub85c \ucd08\ubcf4\uc790\ub294 \uc870\uc2ec\ud788 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubc84\ud53c\ub294 \uc804\uc2e0\uc744 \ud55c\uaebc\ubc88\uc5d0 \uac15\ud654\ud558\ub294 \ud6a8\uacfc\uac00 \uc788\uc5b4 \ub2e4\uc774\uc5b4\ud2b8\ub098 \uadfc\uc721\uc6b4\ub3d9 \ubaa9\uc801\uc73c\ub85c \ud65c\uc6a9\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p><h4>\ub808\uadf8 \ub808\uc774\uc988 (Leg Raises)<\/h4><p>\ub808\uadf8 \ub808\uc774\uc988\ub294 \ubc14\ub2e5\uc5d0 \ub204\uc6cc\uc11c \uc218\ud3c9\uc73c\ub85c \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ub2e4\ub9ac\ub97c \uc9c1\uac01\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub9ac\uac70\ub098 \uc870\uae08\uc529 \uc62c\ub9ac\uace0 \ub0b4\ub9ac\ub294 \ub4f1\uc758 \ub2e4\uc591\ud55c \ubcc0\ud615 \uc6b4\ub3d9\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ubcf5\ubd80 \uadfc\uc721\ubfd0\ub9cc \uc544\ub2c8\ub77c \ud558\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370\uc5d0\ub3c4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ub610\ud55c \ud558\uccb4 \uadfc\uc721\uacfc \uace8\ubc18 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\uc5ec \uccb4\ud615 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc2dc\uc791\ud560 \ub54c\ub294 \ub2e4\ub9ac\ub97c \uacfc\ub3c4\ud558\uac8c \ub4e4\uc9c0 \uc54a\uace0 \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc774\uba70 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc219\ub828\ub41c \uc0ac\ub78c\ub4e4\uc740 \ub2e4\ub9ac\ub97c \ub192\uc774 \ub4e4\uc5b4\uc62c\ub9ac\uace0 \uc7a0\uc2dc \uc720\uc9c0\ud558\ub294 \uac83\uc744 \ubc18\ubcf5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ucd08\ubcf4\uc790\ub294 \ub192\uc774 \ub4e4\uc5b4\uc62c\ub9ac\uae30\ubcf4\ub2e4\ub294 \uafb8\uc900\ud55c \uc6b4\ub3d9\uacfc \uade0\ud615 \uc720\uc9c0\uc5d0 \uc9d1\uc911\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub808\uadf8 \ub808\uc774\uc988\ub294 \ubcf5\ubd80 \uadfc\uc721\uacfc \ud558\uccb4 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\uc5ec \uade0\ud615 \uc788\ub294 \ubab8\ub9e4\ub97c \ub9cc\ub4dc\ub294 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<\/p><h4>\uc810\ud551\uc7ad (Jumping Jacks)<\/h4><p>\uc810\ud551\uc7ad\uc740 \ud558\uccb4\uc640 \uc0c1\uccb4 \uadfc\uc721\uc744 \ud65c\uc6a9\ud558\uc5ec \uc720\uc0b0\uc18c \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uac00\uc838\ub2e4\uc8fc\ub294 \uc6b4\ub3d9\uc774\ub2e4. \ub6f0\ub294 \ub3d9\uc791\uacfc \ub3d9\uc2dc\uc5d0 \ud314\uc744 \uc606\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \uacb0\ud569\ud558\uc5ec \uc804\uc2e0 \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\ub2e4. \uc810\ud551\uc7ad\uc740 \uc2ec\ud638\ud761\uc744 \uc720\ub3c4\ud558\uba70 \uc2ec\uc7a5 \ubc0f \ud3d0 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \uc2dc\uc791\uc790\ubd80\ud130 \uc219\ub828\uc790\uae4c\uc9c0 \uc218\uc6d4\ud558\uac8c \uc218\ud589\ud560 \uc218 \uc788\uc73c\uba70, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uadfc\ub825 \uc6b4\ub3d9\uc744 \uacb0\ud569\ud558\uc5ec \uc804\uc2e0\uc758 \uadfc\ub825\uacfc \uc2e0\ucd95\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \uc720\uc6a9\ud558\ub2e4. \ub9e4\uc77c \uc77c\uc815 \uc2dc\uac04 \ub3d9\uc548 \uc810\ud551\uc7ad\uc744 \uc218\ud589\ud558\uba74 \uccb4\uc9c0\ubc29\uc744 \ud0dc\uc6b0\uace0 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \uac74\uac15\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4e4 \uc218 \uc788\ub2e4. \uc8fc\uc758\ud560 \uc810\uc740 \uc62c\ubc14\ub978 \uc790\uc138\uc640 \uc790\uadf9\uc801\uc778 \ub3d9\uc791\uc744 \uc9c0\uc18d\uc801\uc73c\ub85c \uc218\ud589\ud558\uc5ec \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4.<\/p><p><h5>\uad00\ub828 \ub9c1\ud06c<\/h5><a href=\"https:\/\/getitem.net\/343\/\" target=\"_blank\" rel=\"noopener\">10\uac00\uc9c0 \ud648 \ud2b8\ub808\uc774\ub2dd \ub8e8\ud2f4\uc73c\ub85c \uac74\uac15\ud55c \ubab8 \ub9cc\ub4e4\uae30 &#8211; \uac9f\uc544\uc774\ud15c<\/a><br><a href=\"https:\/\/blog.naver.com\/korean-tank\/221097330269?viewType=pc\" target=\"_blank\" rel=\"noopener\">\ud648\ud2b8\ub808\uc774\ub2dd\uc73c\ub85c \ub0a0\uc52c\ud55c \ubab8\ub9e4 \ub9cc\ub4e4\uae30 &#8211; \ub124\uc774\ubc84\ube14\ub85c\uadf8<\/a><br><a href=\"https:\/\/qualidistrict.com\/%ED%94%BC%ED%8A%B8%EB%8B%88%EC%8A%A4-%EA%BF%80%ED%8C%81-%EA%B1%B4%EA%B0%95%ED%95%9C-%EB%AA%B8%EC%9D%84-%EB%A7%8C%EB%93%A4%EA%B8%B0-%EC%9C%84%ED%95%9C-10%EA%B0%80%EC%A7%80-%EC%A0%84%EB%9E%B5\/\" target=\"_blank\" rel=\"noopener\">\ud53c\ud2b8\ub2c8\uc2a4 \uafc0\ud301: \uac74\uac15\ud55c \ubab8\uc744 \ub9cc\ub4e4\uae30 \uc704\ud55c 10\uac00\uc9c0 \uc804\ub7b5 &#8211; \ub77c\uc774\ud504 \ube14\ub79c\ub529<\/a><br><a href=\"https:\/\/m.blog.naver.com\/daesunjujo\/222142419329\" target=\"_blank\" rel=\"noopener\">[\ud648\ud2b8 \ucd94\ucc9c \uc6b4\ub3d9] \uc9d1\uc5d0\uc11c \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ud648\ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9 \ucd94\ucc9c &#8230;<\/a><br><a href=\"https:\/\/brunch.co.kr\/@@2xMI\/585\" target=\"_blank\" rel=\"noopener\">\ud648\ud2b8\ub808\uc774\ub2dd\uc73c\ub85c \ub531 \uc88b\uc740 \ub9e8\ubab8\uc6b4\ub3d9 5\uac00\uc9c0 &#8211; \ube0c\ub7f0\uce58\uc2a4\ud1a0\ub9ac<\/a><br><\/p>","protected":false},"excerpt":{"rendered":"<p>\uc774\ubc88 \ud3ec\uc2a4\ud305\uc5d0\uc11c\ub294 \uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 10\uac00\uc9c0 \ud648\ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\ub4e4\uc744 \ud1b5\ud574 \uac74\uac15\ud558\uace0 \ud0c4\ud0c4\ud55c \ubab8\ub9e4\ub97c \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694! \ud314 \uad7d\ud600\ud3b4\uae30 (Push-ups) \ud314 \uad7d\ud600\ud3b4\uae30\ub294 \uc0c1\uccb4 \uadfc\uc721\uacfc \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc815\ud655\ud55c \uc790\uc138\uac00 \uc911\uc694\ud569\ub2c8\ub2e4. \ub204\uc6cc\uc788\ub294 \uc0c1\ud0dc\uc5d0\uc11c \uc190\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0, \uc190\ub4f1\uc774 \ubc14\ub2e5\uc744 \ud5a5\ud558\ub3c4\ub85d \ud558\uace0 \ubc1c\ub05d\uc744 \uace0\ub974\uac8c \ubd99\uc5ec \ubc14\ub2e5\uc5d0 \ubd99\uc785\ub2c8\ub2e4. \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uba70 \uc591\ud314\uc744 \uad7d\ud600 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1212,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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