{"id":1697,"date":"2026-03-09T15:03:15","date_gmt":"2026-03-09T06:03:15","guid":{"rendered":"https:\/\/spinenews.co.kr\/?p=1697"},"modified":"2026-03-09T15:03:15","modified_gmt":"2026-03-09T06:03:15","slug":"%ea%b4%91%ed%9d%a5%ec%b0%bd-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%ea%b0%80-%ec%95%8c%eb%a0%a4%ec%a3%bc%eb%8a%94-%eb%af%b8%eb%8b%88%eb%b3%bc-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%eb%a3%a8%ed%8b%b4","status":"publish","type":"post","link":"https:\/\/spinenews.co.kr\/?p=1697","title":{"rendered":"\uad11\ud765\ucc3d \ud544\ub77c\ud14c\uc2a4\uac00 \uc54c\ub824\uc8fc\ub294 \ubbf8\ub2c8\ubcfc \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4"},"content":{"rendered":"

\uc9d1\uc5d0\uc11c\ub3c4 \uac00\ub2a5\ud55c \ucf54\uc5b4 \uc6b4\ub3d9<\/h2>\n
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\"https:\/\/images.openai.com\/static-rsc-3\/Y9IShSt7xEvkUa8ZJ73mRdFj2dYnuJqVwGHTUnfBBOXSaKuQtueyP0egLzfUy9HEsErPDJQXCWqQgjVg1pn8dppsOE9YgcDozWs_CA9SoME?purpose=fullsize&v=1\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/www.realsimple.com\/thmb\/vYPmfjyTsZtL2KXuZcxbtJmn2hM%3D\/1500x0\/filters%3Ano_upscale%28%29%3Amax_bytes%28150000%29%3Astrip_icc%28%29\/RS_GluteExercises_3-2_Header-Recirc-a1ff75bf607c46f88b7a5f1a7b7fff09.png\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/images.openai.com\/static-rsc-3\/ZO7ewhPw07tB5_5TfR7OdlS4_rDChct-CiyUPVyS_5HX6ZzqoVVQQ2sGFOcliECgaSckMPUIjj-atZDbh_XzXwHsqCz_oYar9GZ0uAduO0A?purpose=fullsize&v=1\"<\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\uc9d1\uc5d0\uc11c\ub3c4 \uac04\ub2e8\ud55c \ub3c4\uad6c\ub9cc \uc788\uc73c\uba74 \ucf54\uc5b4\uc640 \ud558\uccb4\ub97c \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud560 \uc218 \uc788\ub2e4.
\uad11\ud765\ucc3d \uc9c0\uc5ed\uc5d0\uc11c \uc18c\uc218 \uc815\uc608 \uc218\uc5c5\uc744 \uc9c4\ud589 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4<\/span><\/span>**\ub294 \ub9e4\ud2b8\uc640 \ubbf8\ub2c8\ubcfc\uc744 \ud65c\uc6a9\ud55c \ud648 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud588\ub2e4.<\/p>\n

\uc804\ubb38\uac00\ub4e4\uc740 \u201c\ud63c\uc790 \uc9c4\ud589\ud558\ub294 \uc6b4\ub3d9\uc778 \ub9cc\ud07c \uc815\ud655\ud55c \uc790\uc138 \uc720\uc9c0\uac00 \uc911\uc694\ud558\uba70, \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \ub728\uc9c0 \uc54a\ub3c4\ub85d \ucf54\uc5b4\ub97c \uc720\uc9c0\ud574\uc57c \ud55c\ub2e4\u201d\uace0 \uc870\uc5b8\ud55c\ub2e4.<\/p>\n

\n

\u26a0\ufe0f \uc6b4\ub3d9 \uc804 \uc8fc\uc758\uc0ac\ud56d<\/h2>\n
    \n
  • \n

    \ucc99\ucd94 \uc911\ub9bd \uc720\uc9c0<\/p>\n<\/li>\n

  • \n

    \ubc18\ub3d9 \uc5c6\uc774 \ucc9c\ucc9c\ud788 \uc9c4\ud589<\/p>\n<\/li>\n

  • \n

    \ud5c8\ub9ac \ud1b5\uc99d \ubc1c\uc0dd \uc2dc \uc989\uc2dc \uc911\ub2e8<\/p>\n<\/li>\n

  • \n

    \ubcf5\ubd80 \ud798 \uc720\uc9c0\uac00 \ud575\uc2ec<\/p>\n<\/li>\n<\/ul>\n

    \n

    \u2460 Dead Bug (\ub370\ub4dc\ubc84\uadf8)<\/h2>\n

    \ud6a8\uacfc:<\/strong> \ucc99\ucd94 \uc548\uc815\ud654, \ucf54\uc5b4 \ud611\uc751\ub825 \uac15\ud654<\/p>\n

      \n
    1. \n

      \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ud14c\uc774\ube14\ud0d1 \uc790\uc138 \uc900\ube44<\/p>\n<\/li>\n

    2. \n

      \ubbf8\ub2c8\ubcfc\uc744 \ud55c\ucabd \ubb34\ub98e \uc704\uc5d0 \ub450\uace0 \ubc18\ub300\ucabd \uc190\uc73c\ub85c \ub20c\ub7ec \uace0\uc815<\/p>\n<\/li>\n

    3. \n

      \ubc18\ub300 \ud314\uacfc \ub2e4\ub9ac\ub97c \uae38\uac8c \ubed7\uc5c8\ub2e4\uac00 \ub3cc\uc544\uc624\uae30<\/p>\n<\/li>\n

    4. \n

      \ud5c8\ub9ac\uac00 \ub728\uc9c0 \uc54a\ub294 \ubc94\uc704\uc5d0\uc11c \uc9c4\ud589<\/p>\n<\/li>\n<\/ol>\n

      \ud83d\udc49 \ubcf5\ubd80 \uae4a\uc740 \uadfc\uc721\uc744 \ud65c\uc131\ud654\ud558\ub294 \ub300\ud45c \ucf54\uc5b4 \uc6b4\ub3d9<\/p>\n

      \n

      \u2461 Hip Bridge (\ud799 \ube0c\ub9bf\uc9c0)<\/h2>\n

      \ud6a8\uacfc:<\/strong> \ub454\uadfc\u00b7\ub0b4\uc804\uadfc \uac15\ud654, \uace8\ubc18 \uc548\uc815\ud654<\/p>\n

        \n
      1. \n

        \ubb34\ub98e \uc0ac\uc774\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \ub07c\uace0 \ub204\uc6cc \uc900\ube44<\/p>\n<\/li>\n

      2. \n

        \uace8\ubc18 \uc911\ub9bd \uc720\uc9c0 \ud6c4 \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub9bc<\/p>\n<\/li>\n

      3. \n

        \ubb34\ub98e\uc73c\ub85c \ubbf8\ub2c8\ubcfc\uc744 \uc870\uc774\ub4ef \ud798 \uc720\uc9c0<\/p>\n<\/li>\n

      4. \n

        \ubab8\ud1b5\uc774 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \uc815\ub82c \ud655\uc778 \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\uae30<\/p>\n<\/li>\n<\/ol>\n

        \ud83d\udc49 \uc5c9\ub369\uc774\uc640 \ucf54\uc5b4\ub97c \ub3d9\uc2dc\uc5d0 \uac15\ud654<\/p>\n

        \n

        \u2462 Crunch (\ud06c\ub7f0\uce58)<\/h2>\n

        \ud6a8\uacfc:<\/strong> \ubcf5\ubd80 \uc218\ucd95\u00b7\uc774\uc644 \uac15\ud654<\/p>\n

          \n
        1. \n

          \ubbf8\ub2c8\ubcfc\uc744 \uace8\ubc18 \uc544\ub798\ucabd\uc5d0 \ub450\uace0 \ubb34\ub98e \uc138\uc6cc \ub215\uae30<\/p>\n<\/li>\n

        2. \n

          \ubcf5\ubd80\ub97c \ub9d0\uc544 \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub9bc<\/p>\n<\/li>\n

        3. \n

          \ubcf5\ubd80 \ud798\uc774 \uc720\uc9c0\ub418\ub294 \ubc94\uc704\uae4c\uc9c0\ub9cc \ub0b4\ub824\uac14\ub2e4 \uc62c\ub77c\uc624\uae30<\/p>\n<\/li>\n<\/ol>\n

          \ud83d\udc49 \ubbf8\ub2c8\ubcfc\uc774 \ubcf5\ubd80 \uc6c0\uc9c1\uc784\uc744 \ub354 \uc815\ud655\ud558\uac8c \ub290\ub07c\ub3c4\ub85d \ub3c4\uc6c0<\/p>\n

          \n

          \u2463 Leg Raise (\ub808\uadf8 \ub808\uc774\uc988)<\/h2>\n

          \ud6a8\uacfc:<\/strong> \ud558\ubcf5\ubd80 \uac15\ud654<\/p>\n

            \n
          1. \n

            \ubc1c \uc0ac\uc774\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \ub07c\uace0 \ub2e4\ub9ac\ub97c \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ubed7\uae30<\/p>\n<\/li>\n

          2. \n

            \ud5c8\ub9ac\uac00 \ub728\uc9c0 \uc54a\ub294 \ubc94\uc704\uae4c\uc9c0 \ub2e4\ub9ac\ub97c \ub0b4\ub824\uac14\ub2e4 \ubcf5\uadc0<\/p>\n<\/li>\n

          3. \n

            \ud5c8\ub9ac\uac00 \ub728\ub824 \ud558\uba74 \ubcf5\ubd80\ub97c \ub354 \ub9d0\uc544 \ucf54\uc5b4 \uc720\uc9c0<\/p>\n<\/li>\n<\/ol>\n

            \ud83d\udc49 \ud5c8\ub9ac \ubcf4\ud638\ub97c \uc704\ud574 \ubc94\uc704 \uc870\uc808\uc774 \uc911\uc694<\/p>\n

            \n

            \u25a0 \uc9d1\uc5d0\uc11c\ub3c4 \uac00\ub2a5\ud55c \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4<\/h3>\n

            \ubbf8\ub2c8\ubcfc \ud558\ub098\ub9cc \uc788\uc5b4\ub3c4 \ubcf5\ubd80, \ub454\uadfc, \ub0b4\uc804\uadfc\uc744 \ub3d9\uc2dc\uc5d0 \uc790\uadf9\ud558\ub294 \uc6b4\ub3d9\uc774 \uac00\ub2a5\ud558\ub2e4.
            \uc13c\ud130 \ubc29\ubb38\uc774 \uc5b4\ub824\uc6b4 \ub0a0\uc5d0\ub294 \ud648 \ub8e8\ud2f4\uc744 \ud1b5\ud574 \ucf54\uc5b4\ub97c \uc720\uc9c0\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc774\ub2e4.<\/p>\n

            \uc804\ubb38\uac00\ub4e4\uc740 \u201c\ud544\ub77c\ud14c\uc2a4\ub294 \ub3d9\uc791 \uac1c\uc218\ubcf4\ub2e4 \uc815\ud655\ud55c \uc6c0\uc9c1\uc784\uc774 \uc911\uc694\ud558\ub2e4\u201d\uba70 \u201c\ucc9c\ucc9c\ud788, \uc815\ud655\ud558\uac8c, \uafb8\uc900\ud788 \ud558\ub294 \uac83\uc774 \ud6a8\uacfc\ub97c \ub192\uc774\ub294 \ubc29\ubc95\u201d\uc774\ub77c\uace0 \uc124\uba85\ud588\ub2e4.<\/p>\n

            \n

            \uad11\ud765\ucc3d\uc5d0\uc11c \ub9e4\ud2b8\u00b7\uae30\uad6c\u00b7\uc18c\ub3c4\uad6c \ud544\ub77c\ud14c\uc2a4\ub97c
            3:1 \/ 1:1 \uc218\uc5c5\uc73c\ub85c \uc6b4\uc601 \uc911\uc778 \uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4<\/strong>\ub294 \uac1c\uc778 \uccb4\ud615\uacfc \uc6b4\ub3d9 \ubaa9\uc801\uc5d0 \ub9de\ub294 \ud504\ub85c\uadf8\ub7a8\uc744 \uc9c4\ud589\ud558\uace0 \uc788\ub2e4.<\/p>\n

            \uc624\ub298\ub3c4 \uc815\ud655\ud558\uac8c, \uc548\uc804\ud558\uac8c, \uafb8\uc900\ud788. \ud83d\udcaa<\/p>\n","protected":false},"excerpt":{"rendered":"

            \uc9d1\uc5d0\uc11c\ub3c4 \uac00\ub2a5\ud55c \ucf54\uc5b4 \uc6b4\ub3d9 \uc9d1\uc5d0\uc11c\ub3c4 \uac04\ub2e8\ud55c \ub3c4\uad6c\ub9cc \uc788\uc73c\uba74 \ucf54\uc5b4\uc640 \ud558\uccb4\ub97c \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud560 \uc218 \uc788\ub2e4.\uad11\ud765\ucc3d \uc9c0\uc5ed\uc5d0\uc11c \uc18c\uc218 \uc815\uc608 \uc218\uc5c5\uc744 \uc9c4\ud589 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4**\ub294 \ub9e4\ud2b8\uc640 \ubbf8\ub2c8\ubcfc\uc744 \ud65c\uc6a9\ud55c \ud648 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud588\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \u201c\ud63c\uc790 \uc9c4\ud589\ud558\ub294 \uc6b4\ub3d9\uc778 \ub9cc\ud07c \uc815\ud655\ud55c \uc790\uc138 \uc720\uc9c0\uac00 \uc911\uc694\ud558\uba70, \ud5c8\ub9ac\uac00 \uacfc\ub3c4\ud558\uac8c \ub728\uc9c0 \uc54a\ub3c4\ub85d \ucf54\uc5b4\ub97c \uc720\uc9c0\ud574\uc57c \ud55c\ub2e4\u201d\uace0 \uc870\uc5b8\ud55c\ub2e4. \u26a0\ufe0f \uc6b4\ub3d9 \uc804 \uc8fc\uc758\uc0ac\ud56d \ucc99\ucd94 \uc911\ub9bd \uc720\uc9c0 \ubc18\ub3d9 \uc5c6\uc774 […]<\/p>\n","protected":false},"author":392,"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-1697","post","type-post","status-publish","format-standard","hentry","category-3","category-14","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1697","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/392"}],"replies":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1697"}],"version-history":[{"count":1,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1697\/revisions"}],"predecessor-version":[{"id":1698,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1697\/revisions\/1698"}],"wp:attachment":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}