{"id":2704,"date":"2026-03-16T16:41:22","date_gmt":"2026-03-16T07:41:22","guid":{"rendered":"https:\/\/bonitadweekly.co.kr\/?p=2704"},"modified":"2026-03-16T16:41:22","modified_gmt":"2026-03-16T07:41:22","slug":"%eb%9f%ac%eb%84%88-%eb%ac%b4%eb%a6%8e-%eb%b0%94%ea%b9%a5%ec%aa%bd-%ed%86%b5%ec%a6%9d-%ec%9b%90%ec%9d%b8%ea%b3%bc-%ea%b4%80%eb%a6%ac-%eb%b0%a9%eb%b2%95-%ec%9e%a5%ea%b2%bd%ec%9d%b8%eb%8c%80-%ed%86%b5","status":"publish","type":"post","link":"https:\/\/bonitadweekly.co.kr\/?p=2704","title":{"rendered":"\ub7ec\ub108 \ubb34\ub98e \ubc14\uae65\ucabd \ud1b5\uc99d \uc6d0\uc778\uacfc \uad00\ub9ac \ubc29\ubc95 (\uc7a5\uacbd\uc778\ub300 \ud1b5\uc99d)"},"content":{"rendered":"
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\ub7ec\ub2dd\uc744 \ud558\uac70\ub098 \uacc4\ub2e8\uc744 \ub0b4\ub824\uac08 \ub54c, \ud639\uc740 \uc624\ub798 \uac78\uc740 \ub0a0\uc774\uba74 \ubb34\ub98e \ubc14\uae65\ucabd\uc774 \ucc0c\ub9bf\ud558\uac70\ub098 \ubed0\uadfc\ud55c \ub290\ub08c\uc744 \ubc1b\uc544\ubcf4\uc2e0 \uc801 \uc788\uc73c\uc2e0\uac00\uc694?<\/p>\n

\ucc98\uc74c\uc5d0\ub294 \ub300\uc218\ub86d\uc9c0 \uc54a\uac8c \ub118\uae38 \uc218\ub3c4 \uc788\uc9c0\ub9cc, \uc810\uc810 \uc2ec\ud574\uc9c4\ub2e4\uba74 \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70\uc77c \uac00\ub2a5\uc131\uc774 \ub192\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70, \ub3c4\ub300\uccb4 \ubb50\uae38\ub798?<\/strong><\/h4>\n

\"659dbd8af88d7.png\"<\/strong><\/p>\n

\uc7a5\uacbd\uc778\ub300\ub294 \uace8\ubc18\uc5d0\uc11c \uc2dc\uc791\ud574 \ud5c8\ubc85\uc9c0 \ubc14\uae65\ucabd\uc744 \ub530\ub77c \uc815\uac15\uc774\ubf08 \uc704\ucabd\uae4c\uc9c0 \uc5f0\uacb0\ub41c \uc870\uc9c1\uc73c\ub85c, \ubb34\ub98e\uc744 \ub2e8\ub2e8\ud558\uac8c \uc7a1\uc544\uc8fc\ub294 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n

\uadf8\ub7f0\ub370 \ub2ec\ub9ac\uae30\ub098 \ub4f1\uc0b0\ucc98\ub7fc \ubb34\ub98e\uc744 \ubc18\ubcf5\uc801\uc73c\ub85c \uad6c\ubd80\ub838\ub2e4 \ud3b4\ub294 \ub3d9\uc791\uc744 \ud560 \ub54c,<\/p>\n

\uc7a5\uacbd\uc778\ub300\uac00 \ub119\ub2e4\ub9ac\ubf08 \ubc14\uae65\ucabd \ub3cc\ucd9c\ubd80\uc640 \ub9c8\ucc30\uc744 \uc77c\uc73c\ud0a4\uba74\uc11c \uc5fc\uc99d\uc774 \uc0dd\uae30\uac8c \ub429\ub2c8\ub2e4.<\/p>\n

\uc774\ub85c \uc778\ud574 \ubb34\ub98e \ubc14\uae65\ucabd\uc774 \uc544\ud504\uae30 \uc2dc\uc791\ud558\ub294\ub370, \uc774\ub97c \ubc14\ub85c \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70\uc774\ub77c\uace0 \ud569\ub2c8\ub2e4.\"f10fbfd94a479.png\"<\/p>\n

\uc774\ub7f0 \uc99d\uc0c1\uc774 \uc788\ub2e4\uba74 \uc8fc\ubaa9\ud558\uc138\uc694!<\/strong><\/h4>\n
    \n
  • \ubb34\ub98e \ubc14\uae65\ucabd\uc774 \ubed0\uadfc\ud558\uac70\ub098 \ucc0c\ub9bf\ud55c \ub290\ub08c<\/li>\n
  • \uc6b4\ub3d9\ud560 \ub54c \ud1b5\uc99d\uc774 \uc810\uc810 \uc2ec\ud574\uc9d0<\/li>\n
  • \uacc4\ub2e8\uc774\ub098 \ub0b4\ub9ac\ub9c9\uae38\uc5d0\uc11c \ud1b5\uc99d\uc774 \ub354\uc6b1 \uc2ec\ud568<\/li>\n
  • \ubb34\ub98e\uc744 30\ub3c4 \uc815\ub3c4 \uad6c\ubd80\ub9b4 \ub54c \ub0a0\uce74\ub85c\uc6b4 \ud1b5\uc99d \ubc1c\uc0dd<\/li>\n
  • \uc99d\uc0c1\uc774 \uc2ec\ud574\uc9c0\uba74 \uac00\ub9cc\ud788 \uc788\uc5b4\ub3c4 \uc544\ud514<\/li>\n<\/ul>\n

    \"ef2c4c3e53b7c.png\"<\/p>\n

    \ucc98\uc74c\uc5d0\ub294 \ucc38\uc744 \ub9cc\ud558\uc9c0\ub9cc, \ubc29\uce58\ud558\uba74 \uc810\uc810 \uc6b4\ub3d9\uc774 \ud798\ub4e4\uc5b4\uc9c8 \uc218 \uc788\uc5b4\uc694.<\/p>\n

    \ubb34\ub98e \ud1b5\uc99d\uc774 \uc2dc\uc791\ub410\ub2e4\uba74 \ubbf8\ub8e8\uc9c0 \ub9d0\uace0 \uc81c\ub300\ub85c \ub41c \uad00\ub9ac\uac00 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n

    \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70, \uc65c \uc0dd\uae30\ub294 \uac78\uae4c\uc694?<\/strong><\/h4>\n

    \uc774 \uc99d\ud6c4\uad70\uc740 \ub2e8\uc21c\ud788 \u201c\ubb34\ub98e\uc744 \ub9ce\uc774 \uc368\uc11c\u201d \uc0dd\uae30\ub294 \uac8c \uc544\ub2d9\ub2c8\ub2e4. \uadfc\ubcf8\uc801\uc778 \uc6d0\uc778\uc774 \ub530\ub85c \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

    \"ad841e98cd4f2.png\"<\/p>\n

    \uc774\ub7f0 \uacbd\uc6b0\ub77c\uba74 \uc8fc\uc758\ud558\uc138\uc694!<\/strong><\/h5>\n
      \n
    • \ud5c8\ubc85\uc9c0\uc640 \uc5c9\ub369\uc774 \uadfc\ub825\uc774 \uc57d\ud55c \uacbd\uc6b0 \u2192 \ubb34\ub98e\uc744 \uc9c0\ud0f1\ud558\ub294 \ud798\uc774 \ubd80\uc871\ud558\uba74 \uc7a5\uacbd\uc778\ub300\uac00 \ub354 \ub9ce\uc740 \ubd80\ub2f4\uc744 \ubc1b\uac8c \ub429\ub2c8\ub2e4.<\/li>\n
    • \uc720\uc5f0\uc131\uc774 \ubd80\uc871\ud55c \uacbd\uc6b0 \u2192 \uc7a5\uacbd\uc778\ub300\uc640 \ub300\ud1f4\uadfc\ub9c9\uc7a5\uadfc\uc774 \uc9e7\uc544\uc9c0\uba74 \ubb34\ub98e\uacfc\uc758 \ub9c8\ucc30\uc774 \uc2ec\ud574\uc9d1\ub2c8\ub2e4.<\/li>\n
    • \ub2e4\ub9ac \uc815\ub82c\uc774 \ub9de\uc9c0 \uc54a\ub294 \uacbd\uc6b0 \u2192 O\uc790\ud615 \ub2e4\ub9ac, X\uc790\ud615 \ub2e4\ub9ac, \ubc1c\uc774 \uc548\ucabd\uc73c\ub85c \uc3e0\ub9ac\ub294 \uacbd\uc6b0 \ubb34\ub98e\uc774 \uc27d\uac8c \ub9dd\uac00\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
    • \uc798\ubabb\ub41c \uc2e0\ubc1c\uc744 \uc2e0\ub294 \uacbd\uc6b0 \u2192 \ucfe0\uc158\uc774 \ubd80\uc871\ud55c \uc2e0\ubc1c\uc744 \uc2e0\uc73c\uba74 \ucda9\uaca9\uc774 \ubb34\ub98e\uc73c\ub85c \ubc14\ub85c \uc804\ub2ec\ub429\ub2c8\ub2e4.<\/li>\n
    • \uc6b4\ub3d9 \uc804 \uc900\ube44\uc6b4\ub3d9\uc774 \ubd80\uc871\ud55c \uacbd\uc6b0 \u2192 \uc900\ube44\uc6b4\ub3d9 \uc5c6\uc774 \uac11\uc790\uae30 \uac15\ud55c \uc6b4\ub3d9\uc744 \ud558\uba74 \uc778\ub300\uac00 \uae34\uc7a5\ud558\uac8c \ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n

      \ud2b9\ud788 \ub7ec\ub2dd\uc744 \ud560 \ub54c \ubab8\ubb34\uac8c\uc758 3~4\ubc30 \uc815\ub3c4\uc758 \ud558\uc911\uc774 \ubb34\ub98e\uc5d0 \uc2e4\ub9b0\ub2e4\ub294 \uc0ac\uc2e4, \uc54c\uace0 \uacc4\uc168\ub098\uc694?<\/p>\n

      \ud558\uccb4 \uadfc\uc721\uc774 \uc81c\ub300\ub85c \ubc1b\uccd0\uc8fc\uc9c0 \uc54a\uc73c\uba74 \ucda9\uaca9\uc774 \uc624\ub86f\uc774 \ubb34\ub98e\uc5d0 \uc804\ub2ec\ub418\uba74\uc11c \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

      \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70, \uc774\ub807\uac8c \uc608\ubc29\ud558\uc138\uc694!<\/strong><\/h4>\n
      \ud83d\udccc \ucda9\ubd84\ud55c \uc2a4\ud2b8\ub808\uce6d\uc740 \ud544\uc218!<\/strong><\/h6>\n

      \"303b8ae5da13a.png\"<\/p>\n

        \n
      • \uc6b4\ub3d9 \uc804\ud6c4\ub85c \ud5c8\ubc85\uc9c0, \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ucda9\ubd84\ud788 \ud480\uc5b4\uc8fc\uc138\uc694.<\/li>\n
      • \ud3fc\ub864\ub7ec\ub098 \ub9c8\uc0ac\uc9c0\ubcfc\uc744 \ud65c\uc6a9\ud574 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc774\uc644\uc2dc\ud0a4\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n
        \ud83d\udccc \uadfc\uc721\uc744 \ud0a4\uc6b0\uba74 \ubb34\ub98e\uc774 \ud3b8\ud574\uc9d1\ub2c8\ub2e4!<\/strong><\/h6>\n
          \n
        • \ud799 \ube0c\ub9bf\uc9c0(Hip Bridge): \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud574 \ubb34\ub98e \ubd80\ub2f4\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.\n

          \"7ff5057002de6.png\"<\/li>\n

        • \uc2f1\uae00 \ub808\uadf8 \ub370\ub4dc\ub9ac\ud504\ud2b8(Single Leg Deadlift): \uade0\ud615 \uac10\uac01\uc744 \ub192\uc774\uace0 \ud558\uccb4 \uadfc\ub825\uc744 \uae38\ub7ec\uc90d\ub2c8\ub2e4.\n

          \"47e032514ab4d.png\"<\/li>\n

        • \ud074\ub7a8\uc258(Clamshell): \ud5c8\ubc85\uc9c0 \ubc14\uae65\ucabd \uadfc\uc721\uc744 \ub2e8\ub828\ud574 \uc7a5\uacbd\uc778\ub300\ub97c \ubcf4\ud638\ud569\ub2c8\ub2e4.
          \n\"2fcb6ed410794.png\"<\/li>\n<\/ul>\n
          \ud83d\udccc \uc62c\ubc14\ub978 \ub7ec\ub2dd \uc790\uc138\uac00 \uc911\uc694\ud569\ub2c8\ub2e4.<\/strong><\/h6>\n
            \n
          • \ubb34\ub98e\uc774 \uc548\ucabd\uc73c\ub85c \ubaa8\uc774\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uc138\uc694.<\/li>\n
          • \ucc29\uc9c0 \uc2dc \ubb34\ub98e\uc774 \uc815\uba74\uc744 \ud5a5\ud558\ub3c4\ub85d \uc2e0\uacbd \uc368\uc8fc\uc138\uc694.<\/li>\n<\/ul>\n
            \ud83d\udccc \ud1b5\uc99d\uc774 \uc2dc\uc791\ub410\ub2e4\uba74 \ube60\ub978 \uce58\ub8cc\uac00 \ub2f5\uc785\ub2c8\ub2e4.<\/strong><\/h6>\n
              \n
            • \ucd08\uae30\uc5d0 \ub0c9\ucc1c\uc9c8\uacfc \ud734\uc2dd\uc73c\ub85c \uc5fc\uc99d\uc744 \uc904\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n
            • \uccb4\uc678\ucda9\uaca9\ud30c \uce58\ub8cc\ub97c \ud1b5\ud574 \uc5fc\uc99d \ubd80\uc704\ub97c \uc644\ud654\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
            • \ud504\ub864\ub85c \uc8fc\uc0ac\ub97c \ud65c\uc6a9\ud558\uba74 \uc778\ub300 \ubd80\ucc29 \ubd80\uc704\uc758 \uc5fc\uc99d\uc744 \uc548\uc815\uc801\uc73c\ub85c \uce58\ub8cc\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4<\/li>\n<\/ul>\n

              \u201c\ub2ec\ub9ac\uace0 \uc2f6\uc740\ub370 \ubb34\ub98e\uc774 \uc544\ud30c\uc694…\u201d<\/strong><\/h4>\n

              \ub7ec\ub2dd\uc744 \uc990\uae30\ub294 \ub9ce\uc740 \ubd84\ub4e4\uc774 \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70\uc744 \ud55c \ubc88\ucbe4 \uacbd\ud5d8\ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc81c\ub54c \uce58\ub8cc\ud558\uace0 \uad00\ub9ac\ud558\uba74 \ub2e4\uc2dc \uac74\uac15\ud558\uac8c \ub2ec\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

              \uc800 \uc5ed\uc2dc \ub7ec\ub2dd\uc744 \uafb8\uc900\ud788 \ud558\uba74\uc11c \uc9c1\uc811 \uc6b4\ub3d9 \ucc98\ubc29\uacfc \uce58\ub8cc\ub97c \uc801\uc6a9\ud574\ubcf4\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

              \"f14b63dfde280.png\"<\/p>\n

              \ud658\uc790\ubd84\ub4e4\uc758 \ubd88\ud3b8\ud568\uc774 \ub0a8 \uc77c\uc774 \uc544\ub2c8\uae30\uc5d0, \uadf8\ub9cc\ud07c \ub354 \uae4a\uc774 \uc774\ud574\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

              \ud639\uc2dc \ubb34\ub98e \ubc14\uae65\ucabd\uc774 \ucc0c\ub9bf\ud55c \ub290\ub08c\uc774 \uc788\ub2e4\uba74 \uadf8\ub0e5 \ub118\uae30\uc9c0 \ub9c8\uc138\uc694. \uc801\uc808\ud55c \uce58\ub8cc\uc640 \uc6b4\ub3d9\ubc95\uc744 \ud1b5\ud574 \ucda9\ubd84\ud788 \uadf9\ubcf5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

               <\/p>\n<\/div>\n

              <\/div>\n<\/div>\n
              \n
              \n
              \n
              <\/div>\n
              \n
              <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

              \ub7ec\ub2dd\uc744 \ud558\uac70\ub098 \uacc4\ub2e8\uc744 \ub0b4\ub824\uac08 \ub54c, \ud639\uc740 \uc624\ub798 \uac78\uc740 \ub0a0\uc774\uba74 \ubb34\ub98e \ubc14\uae65\ucabd\uc774 \ucc0c\ub9bf\ud558\uac70\ub098 \ubed0\uadfc\ud55c \ub290\ub08c\uc744 \ubc1b\uc544\ubcf4\uc2e0 \uc801 \uc788\uc73c\uc2e0\uac00\uc694? \ucc98\uc74c\uc5d0\ub294 \ub300\uc218\ub86d\uc9c0 \uc54a\uac8c \ub118\uae38 \uc218\ub3c4 \uc788\uc9c0\ub9cc, \uc810\uc810 \uc2ec\ud574\uc9c4\ub2e4\uba74 \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70\uc77c \uac00\ub2a5\uc131\uc774 \ub192\uc2b5\ub2c8\ub2e4. \uc7a5\uacbd\uc778\ub300\uc99d\ud6c4\uad70, \ub3c4\ub300\uccb4 \ubb50\uae38\ub798? \uc7a5\uacbd\uc778\ub300\ub294 \uace8\ubc18\uc5d0\uc11c \uc2dc\uc791\ud574 \ud5c8\ubc85\uc9c0 \ubc14\uae65\ucabd\uc744 \ub530\ub77c \uc815\uac15\uc774\ubf08 \uc704\ucabd\uae4c\uc9c0 \uc5f0\uacb0\ub41c \uc870\uc9c1\uc73c\ub85c, \ubb34\ub98e\uc744 \ub2e8\ub2e8\ud558\uac8c \uc7a1\uc544\uc8fc\ub294 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uadf8\ub7f0\ub370 \ub2ec\ub9ac\uae30\ub098 \ub4f1\uc0b0\ucc98\ub7fc \ubb34\ub98e\uc744 \ubc18\ubcf5\uc801\uc73c\ub85c \uad6c\ubd80\ub838\ub2e4 \ud3b4\ub294 \ub3d9\uc791\uc744 \ud560 […]<\/p>\n","protected":false},"author":195,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2704","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2704","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=2704"}],"version-history":[{"count":1,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2704\/revisions"}],"predecessor-version":[{"id":2705,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2704\/revisions\/2705"}],"wp:attachment":[{"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bonitadweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}