{"id":1647,"date":"2022-12-12T16:56:02","date_gmt":"2022-12-12T07:56:02","guid":{"rendered":"https:\/\/bonitadweekly.co.kr\/?p=1647"},"modified":"2022-12-12T16:56:02","modified_gmt":"2022-12-12T07:56:02","slug":"%ec%89%bd%ea%b2%8c-%ed%95%a0-%ec%88%98-%ec%9e%88%eb%8a%94-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%eb%8f%99%ec%9e%911","status":"publish","type":"post","link":"https:\/\/bonitadweekly.co.kr\/?p=1647","title":{"rendered":"\uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791(1)"},"content":{"rendered":"

\"\"<\/p>\n

“Supine Exercise – Hundred”<\/b><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ud5cc\ub4dc\ub808\ub4dc(Hundred)\ub294 \ud544\ub77c\ud14c\uc2a4\uc758 \ub300\ud45c\uc801\uc778 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\u200b\ub9e4\ud2b8 \uc704\uc5d0\uc11c \ud560 \uacbd\uc6b0 \ub9e8\ubab8\ub9cc \uc788\uc73c\uba74 \ub418\uc9c0\ub9cc, \uae30\uad6c \ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c \ud5cc\ub4dc\ub808\ub4dc\ub97c \ud560 \uacbd\uc6b0\uc5d0\ub294 \ub9ac\ud3ec\uba38 \uc704\uc5d0\uc11c \ud574\ub2f9 \uc790\uc138\ub97c \ud558\uac8c \ub429\ub2c8\ub2e4. \u200b\ud5cc\ub4dc\ub808\ub4dc\ub294 Powerhouse \uac15\ud654\uc640 \ud638\ud761\uc758 \ub2a5\ub825\uc744 \ud0a4\uc6b0\ub294\ub370 \ud6cc\ub96d\ud55c \ub3d9\uc791\uc785\ub2c8\ub2e4<\/b><\/span><\/p>\n

\u200b\ub300\ud45c\uc801\uc778 \ucf54\uc5b4 \uadfc\uc721\ub4e4 \uc911\ubab8\ud1b5\uc758 \uc55e\ucabd\uc5d0 \uc788\ub294 \ubcf5\uc9c1\uadfc\uacfc \ubcf5\uc0ac\uadfc, \ud5c8\ub9ac \ub4a4\uae4c\uc9c0 \uc774\uc5b4\uc838\uc788\ub294 \ubcf5\ud6a1\uadfc\uc774 \ub9ce\uc774 \uc4f0\uc785\ub2c8\ub2e4 .<\/b><\/span><\/p>\n

\ub610\ud55c, \ud314\uc744 \uae38\uac8c \ubed7\uc73c\uba74\uc11c\ud558\ub294 \uc6c0\uc9c1\uc784\uc774 \uad11\ubc30\uadfc\uc5d0\uc11c \ubd80\ud130 \uc2dc\uc791\ud574 \uc0c1\uc644\uc0bc\ub450\uadfc\uae4c\uc9c0 \ubc1c\ub2ec\uc2dc\ud0ac\uc218 \uc788\ub294 \uc6b4\ub3d9\uc774\ub78d\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

[\uc6b4\ub3d9\ubc29\ubc95]<\/b><\/span><\/p>\n

1. \ub9e4\ud2b8\uc5d0 \ub4f1\uc744 \ub300\uace0 \ucc9c\uc7a5\uc744 \ubc14\ub77c\ubcf4\uace0 \ub204\uc6cc\uc90d\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\u200b2. \ud55c \ub2e4\ub9ac\uc529 \ub4e4\uc5b4\uc11c \ud14c\uc774\ube14 \ud0d1 \ud3ec\uc9c0\uc158\uc73c\ub85c \ub9cc\ub4e4\uc5b4\uc8fc\uba70 \ub450 \ubc1c\ub4f1\uc740 \ud3ec\uc778\uc73c\ub85c \uae38\uac8c \ubed7\uc5b4\uc90d\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\u200b(\uc774\ub54c, \uc911\ub9bd \uace8\ubc18\uacfc \ud5c8\ub9ac\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80\ub3c4 \ud568\uaed8 \uc7a1\uc544\uc8fc\uae30)<\/b><\/span><\/p>\n

3. \ub9c8\uc2dc\uace0 \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \ub450 \ud314\uc744 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4\uc11c \uae38\uac8c \ubed7\uc5b4\uc8fc\uc2e4 \ub54c \uba38\ub9ac -> \uac00\uc2b4 \uc21c\uc73c\ub85c <\/b><\/span><\/p>\n

\ub0a0\uac1c\ubf08 \ud558\uac01 \uae4c\uc9c0 \uc0c1\uccb4\ub3c4 \ub3d9\uc2dc\uc5d0 \ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\u200b4.\ud131 \uc544\ub798\uc5d0 \ub2ec\uac40 \ud558\ub098\uac00 \uc788\ub2e4\uace0 \uc0dd\uac01\ud558\uc2dc\uace0, \ub450 \uc2dc\uc120\uc740 \ubb34\ub98e \uc0ac\uc774 \uba40\ub9ac \ub450\uc2dc\uace0 \uc9c4\ud589\ud558\uc2dc\uba74 \ub429\ub2c8\ub2e4.<\/b><\/span><\/p>\n

5. \ud14c\uc774\ube14\ud0d1\uc73c\ub85c \ud5cc\ub4dc\ub808\ub4dc\ub97c prep\uc73c\ub85c \uc9c4\ud589\ud574\ubcf4\uc168\ub2e4\uba74 \ub2e4\ub9ac\ub97c \uc0ac\uc120 \uc55e\uc73c\ub85c \ucb49 \ubed7\uc5b4\uc11c\ub3c4 \uc9c4\ud589\ud574\ubcf4\uc2dc\uba74 \uc88b\uc2b5\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\u200b(\ud5c8\ubc85\uc9c0 \uc548\ucabd\uc758 \ub0b4\uc804\uadfc\uacfc Powerhouse\uc5d0 \ud55c\ubc88 \ub354 \ubbf8\uc158\uc744 \uc8fc\uc5b4 \ucf54\uc5b4 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.)<\/b><\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

[\uc8fc\uc758\uc0ac\ud56d]<\/b><\/span><\/p>\n

\u200b(\ud14c\uc774\ube14 \ud0d1 Table top \ud3ec\uc9c0\uc158 \uc9c4\ud589\uc2dc)<\/b><\/span><\/p>\n

– \uace8\ubc18\uc774 \ub108\ubb34 \ub9d0\ub9ac\uac70\ub098, \ub4a4\uc9d1\ud788\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc8fc\uc138\uc694.<\/b><\/span><\/p>\n

– \ud5c8\ub9ac\uac00 \ub728\uc9c0 \uc54a\ub3c4\ub85d \ubcf5\ubd80 \uc7a1\uc544\uc8fc\uc154\uc57c \ud569\ub2c8\ub2e4.<\/b><\/span><\/p>\n

\u200b(\ud5cc\ub4dc\ub808\ub4dc Hundred \uc9c4\ud589 \uc2dc)<\/b><\/span><\/p>\n

– \ud638\ud761\uc774 \uc0c1 \ubcf5\ubd80\uc640 \ud558 \ubcf5\ubd80 \ubaa8\ub450 \uace0\ub8e8 \ub4e4\uc5b4\uc62c \uc218 \uc788\ub3c4\ub85d \ud574\uc8fc\uc154\uc57c \ud569\ub2c8\ub2e4.<\/b><\/span><\/p>\n

– \uac08\ube44\ubf08\uac00 \uacfc\ub3c4\ud558\uac8c \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc8fc\uc154\uc57c \ud569\ub2c8\ub2e4,<\/b><\/span><\/p>\n

– \ub450 \ud314\uc774 \uc6c0\uc9c1\uc77c \ub54c \ubab8\ud1b5\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud574\uc57c \ud569\ub2c8\ub2e4.<\/b><\/span><\/p>\n

– \uc2dc\uc120\uc774 \ub5a8\uc5b4\uc838\uc11c \uba38\ub9ac\uc758 \uc815\ub82c\uc774 \ubb34\ub108\uc9c0\uc9c0 \uc54a\uc558\ub294\uc9c0 \ud655\uc778\ud574 \uc8fc\uc154\uc57c \ud569\ub2c8\ub2e4.<\/b><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

“Supine Exercise – Hundred” \u200b \ud5cc\ub4dc\ub808\ub4dc(Hundred)\ub294 \ud544\ub77c\ud14c\uc2a4\uc758 \ub300\ud45c\uc801\uc778 \ub3d9\uc791\uc785\ub2c8\ub2e4. \u200b\ub9e4\ud2b8 \uc704\uc5d0\uc11c \ud560 \uacbd\uc6b0 \ub9e8\ubab8\ub9cc \uc788\uc73c\uba74 \ub418\uc9c0\ub9cc, \uae30\uad6c \ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c \ud5cc\ub4dc\ub808\ub4dc\ub97c \ud560 \uacbd\uc6b0\uc5d0\ub294 \ub9ac\ud3ec\uba38 \uc704\uc5d0\uc11c \ud574\ub2f9 \uc790\uc138\ub97c \ud558\uac8c \ub429\ub2c8\ub2e4. \u200b\ud5cc\ub4dc\ub808\ub4dc\ub294 Powerhouse \uac15\ud654\uc640 \ud638\ud761\uc758 \ub2a5\ub825\uc744 \ud0a4\uc6b0\ub294\ub370 \ud6cc\ub96d\ud55c \ub3d9\uc791\uc785\ub2c8\ub2e4 \u200b\ub300\ud45c\uc801\uc778 \ucf54\uc5b4 \uadfc\uc721\ub4e4 \uc911\ubab8\ud1b5\uc758 \uc55e\ucabd\uc5d0 \uc788\ub294 \ubcf5\uc9c1\uadfc\uacfc \ubcf5\uc0ac\uadfc, \ud5c8\ub9ac \ub4a4\uae4c\uc9c0 \uc774\uc5b4\uc838\uc788\ub294 \ubcf5\ud6a1\uadfc\uc774 \ub9ce\uc774 \uc4f0\uc785\ub2c8\ub2e4 . \ub610\ud55c, \ud314\uc744 \uae38\uac8c \ubed7\uc73c\uba74\uc11c\ud558\ub294 \uc6c0\uc9c1\uc784\uc774 […]<\/p>\n","protected":false},"author":195,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,20],"tags":[],"class_list":["post-1647","post","type-post","status-publish","format-standard","hentry","category-3","category-20"],"_links":{"self":[{"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1647","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/users\/195"}],"replies":[{"embeddable":true,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1647"}],"version-history":[{"count":1,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1647\/revisions"}],"predecessor-version":[{"id":1649,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1647\/revisions\/1649"}],"wp:attachment":[{"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1647"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}